Mind Pump: Raw Fitness Truth - 2394: Tips for Adding Muscle Mass as a Hardgainer, Ways to Prevent Post-Ozempic Fat Gain, How to Prevent Injuries & More Listener Live Coaching)

Episode Date: August 3, 2024

In this episode of Quah (Q & A), Sal, Adam & Justin coach four Pump Heads via Zoom. Email [e-mail] if you want to be considered to ask your question on the show. Mind Pump Fit Tip: The BEST strength training workout for 85% of the population. (1:51) The role and benefits of Bifidobacteria. (15:00) Drumsticks are the margarine of ice cream. (21:03) Japan’s ‘fat’ tax and how ‘breakfast’ has been sold to our kids. (26:55) The BEST sunscreen you will find anywhere! (38:21) The stories we told ourselves that sounded normal at the time. (43:00) Trigger sessions are now mainstream! (47:06) An important PSA for trainers and coaches. (52:22) Shout out to the book Lies Women Believe: And the Truth that Sets Them Free, by  Nancy DeMoss Wolgemuth. (56:08) #ListenerLive question #1 - If training a higher volume than 8 sets per workout is more valuable, how would I do higher volume while still doing failure training without feeling nauseous after my workout? (57:25) #ListenerLive question #2 – Any suggestions for a permanent weight-loss solution without medication? (1:09:01) #ListenerLive question #3 - What should progress look like for a beginner? How do I set myself up for success? What are good attainable goals I should be setting? (1:23:25) #ListenerLive question #4 - Do you have any good resources to help me diagnose specific muscle weaknesses or imbalances? (1:37:16) Related Links/Products Mentioned Ask a question to Mind Pump, live! Email: [e-mail] Visit Seed for an exclusive offer for Mind Pump listeners! **Promo code 25MINDPUMP at checkout for 25% off your first month’s supply of Seed’s DS-01® Daily Synbiotic** Visit Caldera Lab for an exclusive offer for Mind Pump listeners! **Promo code MINDPUMP at checkout for 20% off your first order of their best products ** August Promotion: MAPS Bands | MAPS 40+ 50% off! ** Code AUGUST50 at checkout ** Probiotics in Prevention and Treatment of COVID-19: Current Perspective and Future Prospects TikTok Is Grossed Out Because Drumstick Ice Cream Won't Melt — But There's a Very Simple Explanation Big Government, Small Bellies: What Japan Can Teach Us About Fighting Fat Exercise Snacking: Boost Fitness Without Hitting the Gym How to build a Profitable 7 or 8 Figure Coaching Business with Jason Phillips and Adam Lies Women Believe: And the Truth that Sets Them Free Visit ZBiotics for an exclusive offer for Mind Pump listeners! ** Promo code MINDPUMP24 for 15% off first-time purchasers on either one-time purchases, (3, 6, 12-packs) or subscriptions (6, 12-pack) ** Mind Pump #2312: Five Steps To Bounce Back From Overtraining Mind Pump #2372: Five Steps To A Faster Metabolism Interested in small group GLP-1 coaching with the Mind Pump Team? Get on the wait list… Mind Pump #1297: 3 Ways To Know If Your Workout Is Not Right For You Mind Pump #2360: What You Need To Know About GLP-1 With Dr. Tyna Moore Mind Pump #1342: The Top 4 Mistakes Skinny Guys (Hardgainers) Make Working Out Mind Pump #1605: How To Get Jacked On A Budget How Unilateral Training Can Be BETTER Than Bilateral Training MAPS Prime Pro Webinar MAPS Prime Webinar Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned Jason Phillips (@realjasonphillips) Instagram Vicki Reynolds (@vicki__reynolds) Instagram

This winter, take your ICON Pass North. North to abundant access, to powder skiing legacy, to independent spirit. North where easy to get to, meets worlds away. Go North to Snow Basin. Now on the Icon Pass. 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 entertainment podcast. This is mind pump. Right.

In today's episode, we answered live callers questions, people called in and we got to help them out on air. Uh, by the way, uh, you can call in and maybe be on an episode, uh, like this one at live at mind pump media.com. This was by the way, after our intro portion today was 56 minutes long. The intro is where we talk about current events and family life and fun stuff. You can also check the show notes for timestamps if you wanna skip around to your favorite parts.

Now this episode is brought to you by some sponsors. The first one is Seed. This is the world's best probiotic. Today we talk about the Bifido bacterium that's in Seed along with others and its benefits. Go check them out. Go to seed.com forward slash mind pump. Use the code 25MINDPUMP and get 25%

off your first month's order. This episode is also brought to you by Caldera. Caldera Lab makes skincare products that actually work. Today we talked about their sunscreen. It's mineral based and it has compounds that reduce inflammation so it actually helps your body adapt to the sun. It's a great product. It doesn't leave a white sheen over your face or body.

Go check them out. Go to calderalab.com forward slash mind pump. Use the code mind pump 20 for 20% off your first order of some of their best products. Also, we talk about a course that Adam and Jason Phillips will be doing. It's free for trainers and coaches on August 7th. Sign up at ncimindpump.com. By the way, you'll get free replays if you sign up. We also have a sale this month, MAPS Bands and MAPS 40 Plus, both 50% off right now. If you're interested, go to mapsfitnessproducts.com and then use the code August 50 for the discount.

All right, here comes the show. All right, here's a fact for about 85% of you, probably more, the best strength training workout to build muscle, strength, of course, help with fat loss, all of that is probably a full body workout three days a week. One exercise per body part, three sets. It's a fact, most of you will do best

on a routine that resembles something like that. I remember when we used to hammer this the whole time. This was like at least 50% of the conversation on the show when we first started the conversation. People were so attached to the bro split. Well, there's just so much confusion out there, but it's funny, I read an article where they were asking some top strength coaches,

some of the top strength coaches in the world, and they all agreed that, yeah, about 85% of people will do best on a routine that looks something like this. And if you're watching this and listening to this, this is probably you, and if you're thinking, this is not me, there's 85% chance it is you. Most people do best on a routine like this. We're talking about a small percentage of people

that should train differently most of the time. So in other words, most of you with strength training should train something like this most of the time. It doesn't mean you don't move outside of it, but most of the time, this is other words, most of you with strength training should train something like this most of the time. It doesn't mean you don't move outside of it, but most of the time, this is what your workouts. Do you know why this is so difficult and why we have continued to repeat it and why even myself was challenged with moving into here?

When you do the lots of volume from one body part type of deal, you got a good pump, you sweat, it just, maybe people get addicted to that feeling. That would be my guess. I think we can agree that there's a small percentage of people that this works really well for. And there's obvious examples of that. There's plenty of pro bodybuilders who train this way and have shared this is how they train. And so there's obviously, that's an example of extreme success with that way of training. And I think that somebody like me as a young kid trying to build muscle identified as that person. And even if I didn't think that I was the genetic

anomaly as that person, I wanted to be that person, therefore, this is what I should follow and this is the best routine for me. Then you add in the other layers to that of like, oh, I get this massive pump and I'm, oh my God, I'm so sore because I did 20 sets for my biceps. That feedback loop of all that, I think just confirms that bias. It took me a really long time to, to switch over to a full body like routine and adopt that because I think I, I identified so hardly with the, the bodybuilder guy who, who would preach the split is the way to go. Do you think too though, that, uh, commercial gyms were pretty

much structured for more of a split? Yes. And that was like a part of the culture of going to the gym. It kind of became like, this is sort of the program that most people do in this. That's a really interesting point, Justin. He's a hundred percent. He is because they section them all that way. I've never actually really thought about that before.

Well, think about it. Interesting point. Listen, when you do a full body routine, like I said, right, one exercise per body part, three sets each. You know, you're going to your workout, you're like, okay, I'm going to do legs. Okay. Next is chest, next is back, next is shoulders. You have one exercise to pick. When you do it that way, the exercise you pick is probably going to be some

kind of a basic compound movement, right? If I only have one exercise to do for shoulders, there's 50,000 shoulder exercise, but I'm probably going to do an overhead press, right? Or I'm probably going to do an probably gonna do an overhead press, right? Or I'm probably gonna do an upright row or something like that, right? I'm probably not gonna do a cable this or a machine that, right? And so gyms, they're organized around body part splits

because you've got 10 different machines for biceps, 10 different machines for legs, 10 different machines for back. But if I go in there doing one exercise, I'm probably not gonna pick one of those machines. Maybe sometimes, but most of the time, I'm probably gonna move over to the barbell and do a basic exercise.

You're absolutely right. And gyms were heavily influenced by the bodybuilding community, because they're the ones that did strength training. So it was like marketed people going to the gym. That's right. In fact, it was so, they're so heavily influenced by bodybuilding that when we were in gyms,

they didn't have squat racks. They didn't have power racks because that was like power lifting and Olympic lifting and bodybuilders kind of shied away from those lifts. I mean, when I was managing gyms in the late nineties, you know, you're talking about big gyms, right? 40,000 square foot, very busy, big box gyms we had in an entire gym, one squat rack, one, and it had dust on it, nobody used it because everybody followed

kind of how bodybuilders trained back then, which was like leg press and stuff like that. Crossfit actually is what brought all those lifts back and now everybody's rediscovering them. This is super effective exercise. I mean, to your point of choosing one exercise and you would choose a better exercise, I think part of the challenge of

that is I don't think people really grasp that. Like I wish we had a study that showed, and this would be really difficult to parse this out. So I understand why we don't have one. This is where you just have to trust people with experience. I think that people don't understand the value of a, say a barbell or dumbbell shoulder press compared to a machine lateral raise. If they knew, if you could go like this, like here's you doing shoulder press with the barbell 10 times over the course of let's say two months or whatever that, 10 times in a workout, here's that same person instead of doing that, doing a lateral raise and be able to measure the amount more muscle.

Right. Like they knew how dramatic of a difference it was to choose exercises like that, as far as like the ROI was on it. I think that would be an easier sell. I think people just think, Oh, I'm doing shoulders. They burn. It's a pump. I'm sore.

Therefore I'm getting equal amount of value from that, or I got to hit that part of the head. Therefore it's, I, you pump, I'm sore, therefore I'm getting equal amount of value from that or I got to hit that part of the head, therefore I'm neglecting it if I'm focusing on just a press. I think that people don't realize those compound lifts when you think about return on your investment, investment will be your time and effort, right? So the time and effort put towards five sets of that trying to compare it to like, you don't even realize. So why I'm saying that is because these splits, when you do these splits, and this is what took me a while to register was that, when you do a split, you normally choose three, four exercises for a muscle group. And really in that workout, 90% might be a stretch, but 80, 90% of the value

of that shoulder workout came in the first two exercises. 80 to 90%. The other 10%, maybe 20% of them really lucky and effective came from the other three or four. That's hard to wrap your brain around. Well, if you're gonna do nine sets in a week for a body part, and you divided it over three workouts, so that's the one exercise you're doing

that day. You're going to pick the most effective ones and they tend to be the hardest. They tend to be the ones that require the most energy, the most concentration and stabilization. Like a standing shoulder press takes a lot out of you in comparison to a seated machine lateral. But if you do all nine sets in the same workout, well now it makes sense. I'm not going to, by the time I get to this sixth set, I'm not going to do standing overhead press. I got to go do something that's easier where I'm sitting down and the machine's kind of guiding the weight. So the workout starts to look different. The other thing is on a long-term basis, another reason why full body workouts are supreme is because long-term, if you miss a workout here or there, which you're going to do over the course of a year,

you're gonna miss more than one or two, you're gonna miss quite a bit over the course of a year, you end up not missing an entire body part. You just, you end up hitting that same body part again, two other times that week. You miss one workout, it's okay, I got two more workouts where I'm working the whole body. Whereas if I miss a Tuesday,

my legs don't get hit at all that week or whatever. So there's that factor. There's the factor of doing the best exercises, practicing them often. The enemy of strength is fatigue, that's another thing. So if I'm doing the same body part for an entire hour, like fatigue's gonna set in.

If I'm doing that same body part, but I'm dividing that workload over three workouts, fatigue isn't as big of a factor and now I'm training more strength. So you'll see more strength gains. You'll see more muscle gains. You're better off long-term. You're practicing and doing the best exercises. You're leaving all the other ones out of the workout typically.

And for most people, now the 85% that I give, there's a couple ways you can look at that. One way is you probably fall in that category. The other one is, well I'm real consistent, 85% of the time that I train during the year should be like this. The other 15% can look like the split. So people need hypertrophy training.

That's right. Yeah, and I think too, the biggest thing I think, yeah, Adam kinda touched on on this was the burn. Like I think that's like psychologically so tough because if you're now switching over into a total body type of a format, like you're not going to feel that like intensive, direct burn on the muscle, you know, you're going to get a louder signal, you're going to, you know, be able to load more substantial, but people don't get that immediate feedback like they do when they're hyper-focused on individual muscle groups. And speaking to your fatigue point, this is also part of the reason why people might be like, how does he come up with some arbitrary number like the other three exercises are only 10 or 20% of the value? Well part of it is because they're an inferior exercise.

The other part is you're so fatigued from the two good ones before it that you're. So it's not, that's how I come up with that. It's not like I'm saying that a, you know, a shoulder barbell shoulder press is, you know, 90% better than this one. Actually, no, it's not just that. It's that you gave most of your energy. We all, you guys have seen the studies around prioritizing the exercise you prioritize in the front of the workout is the biggest bang.

So there's your research to support that argument. And then you add in the fact that you're now fatigued and you're doing a lesser exercise, a lesser valuable exercise, and you're fatigued. It's like, that's where you come up with like, this thing's only, it's only moving the needle five or 10%. You'd be far better off doing that exercise three times a week and spreading that volume out over three days versus doing it one day really hard.

And I'll make even, look, I'll make more argument because there are studies that show if the volume is controlled, maybe it doesn't make a difference. There's other studies that lean towards what we're saying. When you ask strength coaches and trainers, most of them are going to agree with what we say because you have some experience put in there. But when you work out in this way, you feel better, you get stronger, more consistently, and then you can move out of it here and there, but go back to this style of training and this is when you're going to get the best result.

Look, this just happened to me. I went to kind of a body part split for a little while. I was focusing on the pump and hypertrophy. I rode that for as long as I could, went back to full body and literally, literally stronger by the second workout. Literally stronger by the second workout of the week, which to me says one thing.

I stayed too long in the other workout. I stretched out just for as long as I possibly could. But it also helps look, I also believe that. And we know we, there's some data that shows that you have this and everybody knows this through experience, right? You do an exercise. Most of the muscle building effect is localized, uh, to the area that you're training. So if I do it overhead press, the muscles that get the most of that are

going to be the ones that are involved in the lift primarily, right? Shoulders, some triceps, maybe some stabilizers, but mostly shoulders and triceps. But there is a systemic muscle building signal that we tend to see. And there's, there's data on this, right? There's studies where people will have an arm that's incapacitated and they'll measure atrophy, right? Muscle shrinking after a certain period of time. And they'll take two groups.

One group does nothing. The other group works out the arm that's not incapacitated. So my left arm is in a cast and then they go work out the right arm. And what they find is the left arm, the one that's incapacitated, loses less muscle in the group of people that does right arm exercises versus the other group that does nothing. What that tells us is there's also this kind of systemic muscle building effect. Most of it's local, but there is this kind of whole body effect.

Now tell me what kind of a workout is going to send a louder overall muscle building signal, one where I'm doing chest or one where I'm doing chest, back, shoulders, biceps, triceps, legs. Right? You're going to get a louder overall muscle building signal. And in my experience training people, this seems to be true. They don't just build more muscle. The whole orchestra versus a few instruments. Everything tends to do better when people train this way across the board.

So for most people, this is the way to train. It's not as sexy. It's doesn't seem as cool or as complicated. And yes, there's much more programming than what I'm saying. But for, for most of you, like this is the way that you should work out. Most of you would do good with two days a week, a full body, um, you know, and some of you three days a week and everybody, you know, very, very few of you will do better doing anything else if muscle gain strength is your goal.

Have you guys heard now that the dust has all settled, we kind of knew that glutathione was something that they found is like people had some deficiency in for COVID and transmission. If we're looking back at this now retroactively, I actually was reading an article and then I watched this video and this lady was like presenting this case in court that they actually had produced all these studies and articles around the fact that bifidobacteria was a major factor for whether or not you transmitted COVID or did poorly with it. And that too was like, because kids naturally have this and aren't deficient in this, and later on as adults-

Really? Grow up, yeah. Did you know this? Well, he sent me the study. I took a look at it. Oh, I didn't know this. Yeah, so to be able to proactively, I guess, I know seed has a lot of bifidobacteria in their different strains that you can use as

a probiotic. I think they call it symbiotic, but you take that proactively and replenish your body and you're much more resilient to these type of viruses. Is this new? Okay, so with COVID, yes. Yeah, that's what I mean. Yeah, so they saw that- Well, it was suppressed, which is really frustrating

because it's been out there, but it's just totally been buried. So super, sorry, I know you want to go here, but I'm just so curious about what you wrote. So is this also like, do they attribute that to being one of the major factors of why people got it and why children didn't get it? Yes.

Because obviously that was a big question, right? Why is this, why is it not deadly for children for 99% of them or what? She broke down a really strong case for it. That's one of the reasons, there's also the, there's also receptors that adults have, the ACE2 receptor, I might be getting this wrong, that adults have more of than children. But we've known for a long time that the Bifido bacteria

helps in the healing or avoiding or transmitting of any respiratory disease. Now COVID obviously was a respiratory disease. So they tested it with, they found that with people with good levels of Bifido are far less likely to have severe forms of COVID. Yeah. So Bifido are far less likely to have severe forms of COVID. Wow. Yeah.

Wow. Yeah. So Bifido bacteria, so check this out, Justin. So there's two major strains, there's variants of these strains, right? But there's two major strains that we know that are beneficial for health. There's the Bifido class of bacteria. Lactobacillus. And then Lactobacillus.

So Bifido we know helps with immune response, blood pressure, inflammatory response. It helps with autoimmune issues, eczema is a big one with Bifido. Lactobacillus, very similar types of issues, can help with inflammation, can help with certain types of anxiety. So, we know that these two strains of bacteria

have lots of benefits. So if you get any probiotic, they almost always will carry one of these types of strains or both of them. Seed has many different types of Bifidobacterium and Lactobacillus. And of course, seed is the only probiotic I know of that will demonstrate that their capsule will make it through the digestive tract and deliver the bacteria where it's supposed to go a lot more targeted to each system

of the body too, which is really cool. Yeah, I mean, you know, the more you look at, the more they discover about these bacteria that are in our gut and our skin, the more fascinating it becomes. I mean, we have more. We're so affected by it. We're more bacteria than we are human cells. We have more bacteria cells alive in us and on us than human cells, and they influence a lot of things, including our behaviors, either to promote their lives. Growth, yeah, to give you like cravings

for specific things that they wanna feed off of. They've learned how to influence their host in different ways. And some bacteria just have benefits for us, others can obviously cause problems. So it's really fascinating. So yeah, probiotics done right for most people. It's like this is becoming, especially today,

this is becoming one of those supplements that I'm closer and closer to saying is a necessity. Almost like a multivitamin. Like I would think so, yeah. Even a multivitamin, you know, I say is a good value, but if you don't have any nutrient efficiencies, I don't think you need a multivitamin. Yeah, but who is that? But, well, yeah, I say is a good value, but if you don't have any nutrient efficiencies, I don't think you need a multivitamin. Yeah, but who is that?

But, well, yeah, I know. That's why I'm saying multivitamins up there. Our microbiome is so altered because of exposure to so many things that, you know, antibiotics, glyphosates, you know, environmental toxins. like when they measure the, the, the, the bacteria in babies, every generation is becoming less and less diverse, uh, because you get it from your mother. It's really crazy.

But yeah, the, the befitto for like, if you, if you're ill or you're getting respiratory illness, besides making sure you don't, you're not lacking nutrients like vitamin D, um, or you know, glutathione was one for COVID they saw, like take a probiotic, you know, that'll make a really big um, or, you know, glutathione was one for COVID they saw. Like take a probiotic, you know, that'll make a really big difference. How, how, uh, negative do you, or how bad do you think like, uh, super processed fake food and the stuff that's in that and fake food is causing like, like unhealthy gut in people, microbiomes.

I think it has a huge impact because the processed foods tend to lack the types of fibers and what are called prebiotic compounds that feed healthy bacteria. So your gut bacteria will start to reflect what you eat. For example, this is one example, if you eat a ketogenic diet always, your gut bacteria starts to change and it starts to reflect that you eat a ketogenic diet always, your gut bacteria starts to change, and it starts to reflect that you eat a ketogenic diet.

So processed foods for sure, for sure will affect that. I asked because I saw this clip and this reel, and I haven't had the time to fact check, so maybe Doug or Andrew could look at this, but I was fascinated by it because I totally remember eating it as a kid. In fact, I don't think it was that long ago when I had one at some family event or whatever like that.

But you know those famous, they come in the blue box, drumstick ice creams with the peanuts? We've all had them. Yeah, we've all had them, right? They're the best. Supposedly, that is not ice cream. What is it? Oh man.

And supposedly they can leave that out 24 hours on the counter and cut it still and it still be solid, not melted at all. It's not ice cream? Yes, and then they call it a frozen dairy dessert. Yes. Frozen dairy. And the reason why is because it's not even 10%.

Oh no! Is it dairy though? It's not even 10% ice cream. No, no, no, no, no, no, no. Listen to this, bro. Ice cream is made from milk solids or fats while frozen dairy desserts like drumsticks can use vegetable oil or Vonis potty. What the hell is that?

They also contain more emulsifiers and ice cream, which are chemical additives that help the dessert keep its structure and prevent it from melting. Well, you just crushed me right now. I saw this clip. I've been lied to. And it was a Joe Rogan clip. I couldn't tell if it was modified or not. So I was like, that's why I wanted to make sure this was

fact-checked. But I thought it was so interesting. You know that legally, because FDA will not allow them to call it ice cream. So they can't even call it ice cream. So nowhere on the box does it say it's an ice cream. So it's a frozen dessert, real small in the bottom right-hand corner of it,

and it's because not even 10% of it is connected to ice cream. You have to have a certain amount of milk fat in it in order to call it that. That's just gross. Is that crazy or what? And I didn't know that you could leave that sucker on the counter and it would still be stable.

The first time I realized they did something like that was Easter. Years ago, I bought, I was buying like a chocolate bunny for one of my God, my Godchildren. And I looked at it and I laughed and I said, huh, that's funny. It says chocolate flavored candy. Why don't they just call it chocolate? And then I went, wait a minute. And I looked at the ingredients. I'm like, it's not chocolate. It's chocolate flavored candy. Does he have cocoa?

No, dude. You read that up there, Sal? Look at the definition of this. This is so crazy. I had, so obviously it's not the only culprit, but I had no idea about this. What is Vana Spotty? It doesn't sound healthy. Can you Google Vana Spotty?

That sounds like it. I think it's capitalized, so it's like a brand. Isn't that interesting? Yeah, what is that? Fully or partially hydrogenated vegetable cooking oil. Wow. That's disgusting. Right.

Right. Wow. It's so, we're just plowing these down, giving it to our kids all day long. Hydrogenated, it's hydrogenated vegetable fat that is used as a butter substitute in India. That's also, that's also could be like say margarine. Yeah. I like that.

Oh, exactly. Oh, the margarine of ice cream. Crazy. That's crazy could be like margarine. Yeah, like that. Oh, exactly. Oh, god. The margarine of ice cream. Crazy. That's crazy, right? Didn't McDonald's do that so that their ice cream wouldn't freeze? I heard that.

Didn't their soft serve, their soft serve that, right? I heard of the soft serve not being a real, yeah, real ice cream. Wasn't that like a big point of confusion? Now it makes me think of that, it probably for sure is, right? I mean, that's why they probably call it soft serve and they don't call it ice cream.

Have you ever seen it when it's like melted or somewhat? It's just like gelatinous. It's just not, it didn't melt the same way. That's how this, so they show people that we're leaving these drumsticks out and then it's like, it's not melted but it's not fully salt, it's like, it doesn't look, yes. It's like a weird goo pie.

You know what sucks about all of this is now that, cause I haven't had a drumstick in years, but as a kid, it was like my favorite, right? Yeah. That and the strawberry shortcake ones, remember those? The pink popsicles with the, a lot of kids don't like that. I used to love those.

Pink popsicle ones? You ever seen those? No. They're like strawberry shortcake. I mean, you know what I used to like? The cheese like a push pop. No, it's like pink, but it's covered in like, I don't know what they're using.

We used to eat the ones, the pork kid ones, right? The ones that came in the little cups with the wood spoon and the strawberry and vanilla. The pork kid ones. Aren't those the pork kid ones? I can still taste the spoon. Can you? I can taste the spoon too right now.

And it had the strawberry and the chocolate flavor. Like, oh man, we were doing things when we had that in the house. Yeah, so McDonald's soft serve is not real ice cream. So I have fond memories of how delicious drumsticks were, but now I'm realizing it was engineered palatability. Yes. It's so, and it's hard to beat engineered palatability. Crazy.

You know what I mean? If you get on this rabbit hole, we'd be able to find a lot of these. Next thing you're going to tell me is that chicken in a biscuit crackers don't have chicken in them. Don't tell me. I'm just going to take a wild shot and just say, probably it doesn't, bro. That was my favorite.

I love those too. Those are my favorite cracker. I mean, those are like, they mastered that in Doritos. So this is actually kind of an interesting or good conversation, I think, for the audience to hear. Because I also remember this transition in my life of where I moved away from. I mean, for a very long time, even as a personal trainer,

I still very much so ate McDonald's and Taco Bell and all that stuff like that. And when you were in it, right, when that is a part of the diet, right, that's something you eat consistently, something that your palate has 100% adapted to that. Of course. And the thought of breaking that out is really difficult,

which is wild to me, thinking where I am at now with my nutrition and how long I've been eating Healthy listen 90 plus percent time those foods destroy me Yeah And that's like you just don't realize it because your body's become adapted to taking in all this fake stuff And if you actually just moved away from it for a period of time You would be able to see very clearly how your body, like, when it digests, that's how it feels.

You have a lot of fast food bacteria. Yeah. You're completely populated for those cravings. They're like little fat bacteria. Yeah, they're like, yeah, Charles Jr. again, right? They're on like lark scooters, you know? Little fat bacteria. It's Wally World in here.

Okay, so here's another fact check. Doug, this is for you, okay? It's a Japan World in here. Okay, so here another fact. Doug, this is for you. Okay, it's a Japan thing, I heard. Japan has a fat tax. Never heard that. Google that for me. Like they tax fat people or fat in food? Businesses.

Supposedly, your company has an average weight, and if you go up a certain percentage, it can be considered. No way. That's hilarious. Look at it. Waistline and weight targets. Oh, wow.

So the way I read it was if you- It's called the Metabol Law. If you're, as a company average, if it goes up a certain percentage, your company gets taxed. You know what's funny about this right here? That's really funny. I'm gonna piss off some people, this is right.

Okay, so you know that like the religious. You didn't know that, huh, Doug? I did not know that. You know the religious climate change people? Yeah. Like, oh, everything's gonna kill us and you know, your car, throw your car, whatever. Yeah.

And I've done this before. I've gotten people who are really annoying with this and I say to them, I said, are you eating more food than is necessary? Yes, yeah. Because you are harming the environment. And it looks like you're producing a lot of carbon because you're a good 50 pound. They don't want to hear that. So what if you

wrapped in a climate to save the climate law and made it so that if you were overweight you had to pay extra carbon tax? I bet people are very proud of that. If you're worried about the cow farts, you should really look at your own. The law requires employers and local governments to annually measure the waistlines of citizens between the ages of 40 and 75 They they must ensure at least 65% participation and those who don't meet the targets receive a counseling and incentivize to lose incentives to shame

Employers who don't meet their employees targets may may face fines, such as NEC Japan's largest personal computer maker, which could have been fined up to $19 million. Oh my God. Wow, it reduced, look at this, the law reduced Japan's obesity rate to 3.5%, which was one of the lowest rates in the world. It was already low.

No, no, no, it reduced it around 3.5%, not two. No, two. Oh, did it? It reduced Japan's obesity rate to oh wow so it is though you know so Japan is the lowest you know that we're on there were already so that's that's interesting healthy yeah I can't believe I got you in a Japan thing you didn't know well I know I don't know a lot of where you okay what years were you there were you were you there the time was it

before in the 90s so it was before it okay so I feel like I've seen a park where they had like these it was like almost like they were structures that you could walk through and you could just barely walk through based upon your your body size. And so they would like evaluate like how obese or fat you were based off if you could fit through these. Really? You know what's, you know what's crazy? So there's a lot of ways, there's a lot of ways you could rationally, I would never support them, so I'm a very- Okay, I was gonna ask you guys like- No, I'm a very, you guys, I'm a very free market person.

But rationally speaking, an airline could do this. They could charge you by how much you weigh. Yeah, but- Because it costs them money to transport. How is this not, okay, if it's a tax, it's still free market. I mean, you're just being taxed. You have the choice to not be-

No, no, no, no, no, no, no. Tax is forced. I'm saying if a company came out and said, Hey, we're going to charge you based on your weight, which they would never allow because they would consider it discriminatory. Uh, that would make sense, but I would never support it. How is that different? Cause the tax is forced. You can choose to go to a different company. That's competitive and the company's private. They could tell you,

we don't want you on the plane or we'll charge you more because you, you cost more gas government enforced. That's right tell you we don't want you on the plane or we'll charge you more because you cost more gas government enforced that's right so you don't have an option no I think tax breaks make us make sense I think if you're healthy so I like that especially better than for especially if they're socialized medicine I mean how cool would that be that now that is a really cool like way to handle this in just a different way right so instead of it being a penalty enforced it's like hey if your company can keep their BMI to here,

then you're costing healthcare less. Then everybody gets this percent off of their taxes and the company as a whole, that would be really cool. Why not incentivize people that way? Because we don't care. You know why? Because we don't care. We really don't care.

No, we do. Somehow it's still discriminatory. Listen, we do, but you're talking about a majority of Americans. Good luck getting that passed. You think the government cares whether people are sick or not? No, the government cares to get votes. And so imagine being a politician. Imagine you're a politician, right?

In the lead. I'm winning. And I go up there and I go, we're going to give fit and healthy people a tax break. You lost. Sorry, you lost. Well, I remember all these corporate wellness programs were kind of emerging. And it was like Virgin Health, like within the company, they had ways of tracking everybody and like their step counts and their nutrition and all that.

And if they contributed to it, they would end up getting like pay incentives or like vacation time and all that kind of stuff. So it was like, and I thought that was going to be something that other companies picked up on and like it was going to be a thing. a thing and you know I haven't seen it since. Yeah and plus I would never say it the way you just said it Sal. Like you know that's the way that they'll spin it. Oh your opponent. Yeah. Okay well it's different you said I come out and say this way you would lose. No what you would say is like hey I've proposed an incentive for us to get healthier as a

nation. Of course. Where you would make more money by doing like. Your opponent would be like, he doesn't like Americans. He hates fat people. Yeah, yeah, yeah, he's discriminating against them. And then you'd have a bunch of overweight people, I'm healthy, what are you talking about? A lot of you. Yeah, shut it down with like two words. Interesting though, huh?

Fat humor. I know. I think it's really interesting. I mean, I don't agree with the way they're doing it. I do like the idea of it being an incentive. I think that's really cool. I think that- We should definitely be doing that.

I mean, at the bottom, here's the thing that's interesting to me. It's been happening since 2008. I didn't even know about it. Like, why, too, are we not at least looking into the things that Japan at 3.5% and what are we at? We're at 40, 50? 40, obesity?

Yeah, 40. I know majority overweight, obesity. Yeah, 40. Yeah, we're in the 40 percentile at the highest, 50? Obesity? Yeah, 40. I know majority of overweight, obesity. Yeah, 40%. We're in the 40 percentile at the highest, right? And then you have them at 3%, 3 and 1 half percent? I know. At least we should explore some of the things that maybe they're doing.

And then maybe, because I'm with you on the free market and we shouldn't force anything, like, OK, so how do we take something that is forced and instead of it being forced we incentivize you know I think I love that idea. Can I tell you where I would start? Okay because I'm not anti regulation I'm just anti most regulation but here's where I would start I think it should be I think you should not be able to advertise to anyone who's not an adult period end of story you should not be able to advertise or target anybody that's not

18 or older because when you go in the grocery store, go in the grocery store and walk through and look at all the terrible food and a majority of it is advertised to your kids. A majority of it. Well yeah that's the reason why the candy section is no taller than four feet. Yep. And it starts from the floor up. It's crazy. Yeah we allow. It's not made for adults. Yeah it's crazy and then of course I know parents control it but it would make a difference. I think it would definitely make a difference. I bet you there's actually,

I bet you there's some countries that have already done that where you can't put candy down low like that. I bet you there's some countries that have already tried some. Wouldn't be surprising if Japan's maybe done something. This is what I mean. If a country's got 3.5%, we're 40 something. Like, okay, maybe we don't do something

that's like a socialist, that's fricking like taxing everybody for it. But maybe there's some other ideas like that that maybe they're already employed Maybe they already do that where he's in the back section Yeah, or it's like cigarettes where he's like behind a glass where you have to ask for you know, I'm saying ID Yeah, you know say like what are it? It'd be interesting to see a list of all the things that Japan is doing to combat I'm gonna try get that premium bottle of crown, you know, like I gotta go

I gotta wait for the guy to come. Like, that should be candy. Yeah, I'm gonna sniff it. Why make it hard for me? How often do you think, can you, does that deter you sometimes? Are there times where you're gonna, you're gonna do it and you're like,

eh, it doesn't feel like that. Oh, like, yeah, I gotta wait for the intercom. Like, yeah, we got so many needs, you know, it's a special hour. I'm like, fuck, I'm outta here. I'll just grab the gym bean. Advertising to children under the age of 12 is illegal. Yeah, 12, wow.

In Norway, Sweden, and Quebec. Why do they make it 12? Here, you can advertise to anybody. You can even advertise to people that can't buy your products. The pharma industry does that all the time. We love consumerism here. I know, it's just, it's, yeah. It runs in everybody.

Look at that right there. It says, is it illegal to market sweets to kids? Is there anybody that does that? Oh, wow, California enacted legislation prohibiting schools from marketing unhealthy food and or beverages during the school day. Huh? So here's, okay, okay.

Yeah, you know what though? You're between the lines on something like that. Yeah, but you know what though, this points to another problem of what I said. Who determines what's healthy and unhealthy? The nature valley bars. Yeah, dude. You know what I'm saying points to another problem of what I said. Who determines what's healthy and unhealthy? The Nature Valley bars. Yeah, dude. You know what I'm saying?

Not even, no, not even. Remember when Congress, That's you buy Lunchables. Do you remember when Congress, they were debating like school lunches? Yeah, the pizza thing. Yeah, and they're like, no, it has to have a vegetable in it. And they want, they debated in one that pizza counts.

Because it's got sauce on it. It's the sauce. Yeah, it's tomatoes. Stop it, why you gotta be racist? That's it, look at the sauce. Wait, I thought it was gravy, isn't it gravy? It's gravy, it's not sauce. Yeah, that's right.

I told you I had a client once that did that to me. I trained him, and he's a funny guy, I love the guy. And I'm like, so what'd you eat this morning? And he's like, oh, it was like, Greek guys. His name is Spiro, a good friend of mine. He goes, oh, I had a little bit of, you know, I had some eggs, I had a little bit of milk, I had a little flour. I'm like, Greek guys, his name is Spiro, good friend of mine. He goes, oh, I had a little bit of, I had some eggs, had a little bit of milk, I had a little flour.

I'm like, you had pancakes? He's like, yeah, I had pancakes. He's like, you son of a bitch. He's trying to make himself better. It wasn't, I had to, I was not, I definitely wasn't a kid, I was definitely older adult when I actually really realized that like, pancakes is just cake, it's literally just cake. It's cake for breakfast. Yes. And yet we have like,

I mean, I'm pretty sure like, like Katrina wasn't fully aware of that until like I made that clear to her. I like, you know, that we let her know, we're basically giving our son cake for breakfast every time we do that. Right? Like, dude, you know, there's a company, no affiliation. They're about to get a free plug right now. I fucking, what's the name of the company? Simple Mills, I think. They have, they have this, this, this flour. It's made with almond flour and you can make pancakes

with it, you add an egg, you add some milk to it. Yeah, yeah. And it's, it's pretty legit. It's the healthiest. We have like a healthy, I mean, to, and they have cracker and all kinds of snacks and stuff. My wife doesn't be mad that I've sold her out like that But we the pancakes that max get aren't traditional. No you guys now

Yeah, you know I'm saying but I mean the ingredients are probably yeah, they're way better It's generally speaking though. Like the average person the idea is eating pancakes every day It's like it's really crazy when you think about that like because if you ask someone like hey, would you give your kid ice cream? I mean cake birthday cake every single day for breakfast. I'd be like, no hell no. Well you kind of do. Pancakes, sugar on top of it. Even worse.

You'll say that only are they eating cake. Not sweet enough. It's not sweet enough. Let me pour some sugar on top of it. I used to, you know, it's so crazy too because I would eat that cause we were sold boy. It was bad back in the day, especially in the nineties.

Like, you know, part of a healthy breakfast, you look at the picture, it was like pancakes, cereal, orange juice or whatever. Yeah, and an Eggo. Yeah, Eggo waffle. I used to eat this before big days, thinking like, oh I'm gonna fuel my body. And then he's bonked like two hours later. Couldn't figure out why I felt dead.

I couldn't figure out, because I was giving myself diabetes when I was eight years old. I felt like. Pastries, muffins, like dude, good lord. The breakfast cereal market alone is insane. It's absolutely insane. We all know the history of breakfast cereals and why they were invented.

Hey, are you paying attention to the... Stop being so masturbating. I mean, I know you're... That's a fact. That's a fact, everybody. Look it up, catalogs, cornflakes. That's hilarious to me. I know you're that's a fact everybody look it up Kellogg's cornflakes That's hilarious to me. Yeah The the I don't pay attention to the whole climate talk and the heat and all that so that's so like what right now

What are you paying attention to like we've this has been one of the hottest runs that we've had in San Jose Isn't it? I don't know. Have you I think I think it is I Can't release I personally can't remember the last time that I ran my AC for this long. Have you guys got like AC bills lately that are like through the roof? Are you not? I don't even look at my AC bills. Really? I'm concerned for the polar bears for sure. This is stupid dude. Yeah. No, my wife pays the bill. I look at it. Actually, I was going to go with all this stuff. I was like, I don't know how this guy's not a lobster. Normally he's like, I

thought for sure. I'm like, how come Justin and Doug are like lobsters? I've been trying to introduce myself slowly to the sun. Are you using the Caldera sunscreen? No, Doug literally just told me that they have, last time I was like, oh, if they have a sunscreen, I'm gonna start using it. Doug uses it, do you use it daily? I do actually, yes.

The best sunscreen you'll find anywhere. So the thing I like about it, and this is a problem with the mineral based sunscreens is that they all claim to be, don't leave a white haze, right? Yeah. You look like a mime afterwards. Yeah.

So I put that on and yeah, I look like a mime. Caldera actually doesn't leave a haze. Yeah. Which is fantastic. Doesn't leave, it's a mineral based one, so it's not chemical based. So you're not going to get, you know, Xenoestrogens. It can be whiter Doesn't leave, it's a mineral based one, so it's not chemical based. Yeah, that's critical for me. So you're not gonna get, you know, xenoestrogens.

It can be whiter, yeah. So, remember, mineral based sunscreens reflect UV rays back, whereas the chemical ones absorb it. Plus chemical ones, those chemicals get in your system. By the way, there's studies now showing that when people use those chemical based sunscreens, the amount that they absorb is far beyond and above what the FDA would even consider

to be safe. Okay, so you actually absorb quite a bit. So how does that work? How do they get away with that then? You're going to start seeing more and more of that stuff get kicked out. Really? Yes, because there's more and more data showing that they have hormonal effects in people. Mild hormonal effects, but use them on a regular basis. Right. And pair them with all the other stuff. That's right. Uh, so there's that. So it's mineral based. So you're not going to absorb these crazy chemicals reflects UV rays.

So it works really well, but they also Cal, there's why I like it so much. They've put in their anti-inflammatory natural compounds to, so, which actually help your skin deal with stress also. So it's not just sunscreen, it's also sunscreen plus things that moisturize and add antioxidant type properties. Now is it, I actually haven't used it. Very cool. Because I don't really need stuff like this

as much as like those two guys. But is it like a cream or is it like an oil like the other stuff? No, it's a cream. Oh, it's like a cream. Yeah, we're both. Yeah, just rub it in and you'll see that Just put some on your nose, dude. It goes in clear. Wet that cream. Oh, it's like a cream. Yeah. Yeah, we're both. You just rub it in and you'll see that. Just put some on your nose, dude.

It goes in clear. Wet that beak. Stop, don't. I don't. Don't. Don't. Don't. Put it on your head.

Yeah. Look at that. Look at that. Yeah. Wow. We can't even tell. We gotta go by the shininess of his head. You're actually messing with me.

No, you don't. No, no, it actually isn't making it all shiny. Really? It's surprising. No, you still look Mexican. Yeah. It actually smells good, too. It does. It does.

It smells stupid. That's great. That's OK. Actually, you know what? Normally, but for my head, I do have to put some on. Have you got sunburn on your head yet? Oh, yeah. It's horrible.

Oh. Oh, yeah, no. Especially with all the top stuff down, right? See, I'm starting to have to think about this, because little by little, I mean, you guys know I'm probably five years away from looking like you, so. This is gonna be so great with that. Remember that shit I used to talk to you? Oh, I can't wait, dude.

Oh, you're playing the long game with me, huh? God's got a sense of humor, doesn't he? He's like, all right, buddy. You're talking shit. Munk on my guy? Don't pick on my guy. I'll show you. So hey, when you first shaved it,

was your head all white? Oh yeah, you don't even notice right now because I am outside a lot in the sun, but like the beginning of the before summer really hit, like oh yeah, it's very, very white. Takes a while for it to start to match your face. You have to be consistent with having a shaved head. Otherwise, that's why once you commit,

you should commit all the way. Use a razor to shave it, right? Well, Vicki, yeah, she takes it all the way down. If for summer, so for example, Vicki does it every Monday right we had a family photo thing on Friday then I'll use the big to bring it all the way back down because then I have like I don't like like the stubbly look when it's day probably four or five but heard cutting it low enough like it's pretty good for a week when I used to when I used to grapple, right, when I used to do jiu-jitsu,

guys with shaved heads had an advantage. Because they'd have a- Slippery? No, no, they'd have a, because everybody had their hair short. But if you have stubble, and you're grappling, and they're really freaking stubble in the face, and you're back, oh, dude, I hate it. That's funny, I would've never thought,

I didn't think of that. Oh yeah, dude, it's gnarly. Oh, that's funny. Yeah, you know, you get in positions and it's like, wrong. I would even think it's kind of hard, like slippery too. I would think it is. Yeah, of course It's gnarly. Oh, that's yeah. You know, you get in positions and it's like, I would even think it's kind of hard, like slippery too. I would think. Yeah, of course. The slippery thing. When I was playing rugby, I remember these guys used to like take like Vaseline and put it all over their legs. And this was after the game and you guys were hanging out. So yeah,

he's like, this is not weird at all. We used to play this game. That was a fun game. Keep doing that. You're playing chicken. I'm just loving it. We had to drink beer. That wasn't part of it. It was totally normal.

It was totally normal. You ever tell a story and then realize... Why the lights out? You ever tell a story and then you realize how crazy your story sounds. As you're telling it, maybe I You ever tell a story and then you realize how crazy your story sounds? As you're telling it, maybe I should tell the story. Yeah.

Those are childhood stories for me. Oh yeah, and then my mom got the... That's like a legit fact. They were like vastly in their legs and then you go tackle them and you slip right off. No, that's true. That's true. But I'll tell stories when I was a kid to people who didn't grow up like I did. And this is an adult,

you know, I'll start like my cousin and I were telling my wife and his wife stories of when we were kids. And these are stories that for whatever reason we forgot to share or whatever, but him and I know them so well. So he's telling this story. As we're telling these stories, our wives face, they're like horrified. We thought it was totally normal. So he's like, Oh yeah, one year for Christmas, he's like, I was nine years old and I didn't clean my room a bunch of times. And it was like, you know, three days after Christmas,

had all my toys out, my dad kept telling me to clean my room. And then one day he comes to my room and just stomps on all my toys and crushes them. And him and I start laughing. Oh, that was funny. And our wives are like, he crushed all your toys? You did so much trouble. You were eight years old and he stomped on your toys?

And we're like, well yeah, but I didn't clean my room. They're like, but hold on, he stomped on all your. I learned a lesson that day. Yeah. Like wait a minute. Maybe we should clean my toys. Gotta clean my toys. It's wild how, I mean, such a testament

to how much conditioning. Yes. Right? Because you know, you saying that, it reminds me, because I clearly remember this too, of like, you know, I've told anybody who asks, I'm gonna open a book about childhood stuff, and so I'll share it, even though I don't talk about it

or run around or pour me shit, but if someone asks, I'll tell you, right? And I remember telling a therapist one time about like stories of like, you know, parents getting into it, so that, and then like me like talking to them and calming them down. And I'm like sharing just telling them, and I remember the look on her face.

Yeah, she's like, you do realize that's not normal at all, right? I'm like, whoa, no, it was normal. It happened all the time. I was like a referee. She's like, yeah, no, nine year olds don't sit down and counsel adults. So my wife has her own stories, right? Because she was telling my daughter,

my daughter wanted to go to the movies. She was gonna go to the movies late at night, the other night. By the way, she watched a movie called Long Legs, I think it was. Oh, is that that scary movie? Okay, dude. So my daughter's like me. She likes scary shit, she likes to feel thriller,

she can handle it, but she went too far. She watched this movie and she got legit spooked. To where she was like, I couldn't sleep last night, I'm so scared. Which I used to do to myself at her age too. I'd push it so far. That is so weird. You wanna find that line, you wanna get scared

just enough where you think she's gonna stop. You think she's gonna stop, but then back out. And you think she's gonna stop? She's not. She's gonna get over this at some point. Yeah, yeah, there's a part of her that gets like attracted or addicted to that feeling, right? That was me, dude, same thing.

That's so weird. Yeah, and I'm still like that. So anyway, Jessica's talking about, she was going to the movies, she's like, hey, can I go to the movies? I'm like, all right, well what time? I'll drop you off, I'm gonna walk you all the way up to the theater, because I wanna make sure her, she's going to the movies. She's like, hey, can I go to the movies? I'm like, all right, well, what time? I'll drop you off. I'm gonna walk you all the way up to the theater

because I want to make sure her and her friends go to the movie, you know, type of deal. And my wife's like, oh, I used to go, I watched this movie by myself. I used to just go to the theater and watch it by myself. And then she's like doing the math and she's like, I was nine. She's like, I used to walk to the theaters, go to the movies.

And then my daughter goes, she's like, well, maybe, why don't I maybe I can't go by myself. And Jessica goes, I was neglected, totally different. I couldn't think she'd do that. That's not good, that's not good that I went to the movies at nine years old by myself. And hung out in the theater by myself. That's like the one I tell you when I used to walk

to the school. It was free range. Oh yeah, my sister and I, we used to walk to this school right here, it's like crossing a four lane highway dude. Also like Halloween. Oh, we're in third grade. Yeah. Uh, yeah, probably not a good idea. Oh, Oh, the good old days. Hey, I got an article I'm gonna share with you guys. So, uh, fitness related. Um, I gotta say, man, I feel like, uh, trigger sessions are now mainstream. Did you guys see the article?

What's it called now? I've heard so many different terms for this. So this is becoming, this is now becoming a thing, okay? They call it exercise snacking. Exercise snacking, of course. What was it that was, the guy who died, right? Cause he's actually one of the people that, who was the dude with the arms that died

that was super famous? He was really, he was known for actually promoting these. He called them feeder sets. One percenter guy. You call them feeder sets? Yes. Yeah. Yeah. Five percent.

Yeah. Was it feeder sets he called them? Yeah. I remember he had a term for them too. You know, he's been saying that for a really long time too. So to give credit where it's due, there are definitely people in the fitness space that were onto this and understood, or at least I think they understood, or at least they knew at least from, from practicing it, right. That the value of it. So it's not like we were the first to say it.

No, but you know, we taught, we trigger sessions, we're maps and a ball, which, you know, that was created 13, 12 years ago, something like that. Now it's like a big thing. And it's, by the way, it's around strength training. This exercise snack thing that's going mainstream revolves around strength training. And the results on this is crazy. One minute bursts of exercise three times a day

in a 2022 study reduced all cause mortality risk by 38 to 40%. Wow. 38 to 40. Say again, three times a day? Three times a day. So it's basically three minutes of working out. That's it. 38 to 40. Say again, what, three times a day? Three times a day. So it's basically three minutes of working out. That's it.

That's crazy. And I want people to understand this because, this is good by the way, this is good news because, you can, this is doable. This is a great way to get people introduced to strength training. Doable, Sal, this is three minutes, come on. It's like you do a set three times a day

of a different exercise. For the average person, 38 to 40% reduction alcohol and mortality. Rich Piana, right? Yes, okay. Yeah, yeah, Rich Piana. That's gonna bother me. And I think it was feeder sets.

I think it was that. I think it was called that. But you know, very, very, very effective. I mean, to me too, it's a lot of what, I was talking to Katrina and I, we were talking about this last night because her and I are some of the lightest weight we've ever been since we've been together so that and we've lost a lot of muscle But we've also maintained a lot too, and I'm like, you know, it's so crazy

Once you kind of have built a solid foundation and you've been training for a long period of time Like it actually isn't as hard as we make it sound like to stay healthy and fit The two major things that in my 40s that I've learned to do that I didn't do when I was younger was I was really bad about the all on or all off thing. Where at least like it and her and I both were talking about this last night is like, you know, I know we haven't been consistent with our training like we were we haven't been done, but at least we we've scaled way back on the food. So it's like, we don't like slam ourselves with overeating and bad food choices and then also low volume of training. And it's like, if you just, and then, you know, sometimes it is, I'll just go in the, in the garage and I might just do three sets of squats and that's all I got to it. But it's wild how just those little bit of micro workouts here and there and then making good food to choice. It keeps me like,

I'm like, I feel like I'm always two weeks out from feeling really good. Yeah. Right? It's like, yeah, I know where I'm at. That's muscle memory, dude. People understood that. Like building your body initially is consistency, a lot of work. Maintaining is actually a lot easier

than getting there on the first one. Way easier. And it's not sold enough on how, cause I think so many people that aren't into working out are so, like I remember I had a buddy aren't into working out are so, like, I remember I had a buddy, like he said this to me one time, like when he, I was trying to get him in the training, he's like, dude, why would I, I do not want to spend all that time in the gym that you spend to look like that. I don't care enough to, and it's like, oh my God, if you only knew like,

one, at that time I was spending way too much time in the gym, not knowing what I was doing, but two, it's like, once you actually put that work in to build that foundation the the amount it takes to maintain that especially if you balance it with eating like you don't keep eating like you're training seven days a week when you're not and you and you adjust it then it's you'd be surprised you wouldn't put on that much body fat and you won't lose that much muscle I'll'll say this, 80%, I'll say this confidently, 80% of the value, health and longevity benefits you get from exercise, you would get from minimal exercise. The other 20%, you get from becoming a fitness fanatic.

In other words, you don't have to become a fitness fanatic to get 80% of all those benefits. So if you're listening to this, or if you have a family member or friend, you don't have to get them to become a fitness fanatic. You gotta get them to do a little bit consistently. Walk every day, do a couple sets of this or that on a daily basis, and they're gonna get a good chunk

of those health and longevity benefits. This is why I love that advice paired with even like when you obviously we know the role that food plays, but even not over complicating that and going like, just go hit your protein. I'm not going to tell you can't have this, you need to eat this way. You don't have to do none of your want. I'm not going to say none of that shit to this person. All I'm going to say to this person I'm trying is like, literally, I just want you to do these couple micro workouts and do that consistently. And then I just want you to go after your protein. I'm not say to this person I'm trying is like literally I just want you to do these couple micro workouts and do that consistently and

then I just want you to go after your protein. I'm not gonna over overthink this that's it. I got a question for you Adam. I know you and you and Jason Phillips are gonna be doing along those lines along what we're talking about. You guys are gonna be doing a course or a webinar teaching coaches and trainers how to really build a profitable and successful business. Now you're teaching, you're talking about going to a seven or eight figure business. I'm assuming the stuff you're communicating here, they should probably already know before they come into,

because you guys are gonna go higher level, or is this gonna be part of that? I mean, I think even if you're somebody who is just getting started, you're gonna find value in this too. I don't think this is gonna be like, even though. Because how you coach people is a big part of it, right? Not just how you build your business, right? Not just how you build your,

that's part of how you build it. And honestly, a lot of the principles, and you guys obviously know this, of scaling to seven and eight, are the same principles to go from zero to six figures. Yeah, that's true. You know what I'm saying? So there's things that do change as you scale.

And there are certain skillsets from going from, you know, zero to six, six to seven, seven to eight. But a lot of the foundational principles are still there. It's the reason why four old fuddy-duddies like us could make a transition into this new tech media world and crush. It's not because we were masters at the podcasting, masters at you. It's not that at all. It's that we understood business, business rules and how to lay a solid business and foundation. And what the learning curve for us was, oh, how does that now apply in this new digital world? But the same rules that made you guys all successful

in one-on-one and in personal and in brick and mortar businesses are the same principles that have applied here. You know, I'm thinking about this too. These courses that I see that teach, you know, coaches and trainers how to build a business, they're always taught by people who didn't do this, do it themselves, which has always annoyed me,

which is why we've always shied away from doing this, because I see the people teaching it, and I could say with confidence that the vast majority of them made their money doing these courses. They didn't build a business actually as a trainer or a coach. It was all about marketing and teaching people how to do it. One hundred percent, at least a majority, if not all, these people that sell courses

online, 80% of the money they make is selling you the course online. Yeah. They wouldn't last as a trainer for three years in a gym trying to build a successful business. I always knew if we were going to move into the space of helping coaches and trainers, especially speaking to the specific point of scaling and making more money, I would want a consistent track record of not doing that and proving those point of scaling and making more money, I would want a consistent track record

of not doing that and proving those types of numbers and not just getting there, but have been doing it for years. And I've been wanting us to do this for a long time. It's taken a long time for Doug to even allow me to talk about money and revenue on the podcast. And he still cringes every time I bring it up, talk about it. But I'm like, we're at a point now where it's necessary for people to understand if I'm like helping you like that, what this business has been doing for eight, nine years consistently. So for eight, nine years, we've been in that world

before we even started to even help coaches and do that. And that's minus whatever that generates. And you're doing this with Jason, who did the same thing on his own before he ever taught other people. Yeah, and it's free. So it's like if you are a aspiring coach, if you're a trainer who's just started training your business, or if you're a veteran who's been doing it

for a really long time and you've plateaued, like this is where I was in my career in my 20s, where I could get to six figures relatively easy, but I had a really hard time breaking through that plateau. So I think it's gonna be a great dynamic conversation for people at all levels. And this is ncimindpump.com. NCIMindpump.com.

All right, awesome. I have a shout out that this is a book that my wife is reading, she really loves it. It is a spiritual-led book. It's Christian-based, but it's is reading, she really loves it. It is a spiritual led book, it's Christian based, but it's really good, she loves it. She's telling me all about it, and it's called, I'm gonna pull it up for you, I think it's called The Lies That Women Are Being Told.

I'm gonna try and find this thing. Anyway, she's like reading it right now, she's totally loving this book. I'm gonna get the, oh, Lies Women Believe by Nancy DeMoss. And she's like, this book is fire. So if you're into that world, check it out. Very cool. Look, drinking alcohol can be a lot of fun,

but it really sucks the next day. Sometimes you waste a bunch of time just being on the couch and feeling like garbage. Well anyway, there's a company called Zbiotics that can help with that. This is a genetically modified probiotic drink, so this bacteria doesn't exist anywhere else, but Z-Biotics and it actually breaks down some of the negative byproducts of alcohol consumption like acetaldehyde. So

you drink Z-Biotics, then you drink alcohol. The next day when I use it I feel way better. Go check them out. Go to Zbiotics.com. That's Z-B-I-O-T-I-C-S.com forward slash mind pump two four. Use the code mind pump two four and get 15% off for first time purchasers. All right, back to the show. Our first caller is Phoenix from Canada. What's up, Phoenix?

Hey. How can we help you? Hey guys. So before I get started, I'd just like to say that I love you guys' podcasts. I've looked through other podcasts and there's just nothing else like yours, so thank you for the podcasts. Yeah, I know they suck. You got it, buddy.

So my question is, so I've heard that doing higher, like alternating between low and high reps is optimal. And I've been doing low reps for like two years now. And every time I try to go into the high rep zone, like anything past 12, I get like really tired. And especially when I'm like training legs, if I go up to like 12, I get like, like almost nauseous at that point. So how would I increase my reps without feeling that way? You, you need to reframe how you see that, right? The fact that it's really difficult

and you get, you feel weak or you feel super tired of fatigue. That is opportunity for your body to adapt. Yeah, there's that. That means you're going to adapt eventually and you're going to get stronger and it's's gonna make a huge difference. But that initial, you know, switching over from training low reps all the time to now training high reps, it'll be probably one of the most pivotal things as far as you and your fitness journey, as far as what you see you unlock.

But that, and part, by the way, this is why this is so difficult and why it's a tip that we're always reminding people because you get stuck You get stuck in what you're good at and you're strong and you feel good And so you're like I want to leave the gym feeling strong feel good I don't want to feel weak and beat up, but that's the way you know There's more to this though to Phoenix because in your question you said that you go to failure, right?

Yeah, yeah pretty much all the time. Yeah. Yeah, that's that's that's not a good, that's a big problem. That's a good point. Yeah, so how long have you been listening to the podcast? Like a year and a half. Yeah, you're way better off, way better off in terms of results by not going to failure. You wanna stop about two reps or three reps before you fail. And that doesn't matter if you're going heavy,

low reps, if you're going lighter, high reps. Stop every set about two or three reps short of failure. Going to failure doesn't produce any faster results except for when included, like super occasional. But literally 90 to 95% of the time, if you look at your whole year, you wanna stop about two or three reps short of failure. So number two, with high reps,

so I think that'll handle the nausea, by the way, because if I did a set of 15 for legs to failure, I mean, if you didn't get nauseous, then you're weird. And what does your load look like with that? Like have you really been adjusting it and scaling it down? Are you trying to keep it kinda close to what you were doing with low reps? Yeah in other words go lighter. Yeah I I've been I do go later because now I've sort of changed to like slow and really controlled reps so I can do like like a set of like I don four or six, uh, like 315 for squats.

But if I get it to like 185 and I do slow controlled reps for like 10, that like destroys me pretty much. Yeah, you're fine. That's normal, bro. By the way, you're a big boy. There's six, two, two 30, 18 years old. Yeah. You've got a lot of, yeah, dude, you got a lot of, a lot of muscle building potential, but what you're tapping into is

really a completely different feeling. I have the perfect program for him right now. Map strong and listen to the advice of the skaters. Make sure the map strong and then take the advice of two reps. Always leave two in the tank. So that's the big thing to take away. Don't, the hardest thing when you're an 18 year old strong man that's growing right now is the, having to humble yourself and put a weight on there that your girlfriend's probably doing.

You just gotta be okay with that. Like it, like the, it's about the end goal. Yeah, see, look, I could tell already, that's what he's like, fuck. Really? Did you just Really your girlfriend really? You you you you will see gains you are gonna pack on more muscle Don't get hung up like I can do 315 and now I have to do 135 on the bar and I'm not gonna like you don't worry

You're gonna put my and when you go back to your low reps, you're going to crush old records. Crush. You know? So listen, here's the thing, especially for a young, young man like you, uh, the biggest obstacle in your way is going to be your ego. I'm going to tell you this right now. It was the biggest obstacle in my way. It was the biggest obstacle and Justin's way, Adam's way, like any young man who's

really into strength training, especially if you have any talent or aptitude, you're building muscle, you're a big, but 230 pounds, six foot two, you know, you're squatting three plates at your age, you know, for lower rep, your ego is going to slow you down or cause you to plateau. So if you can get out of your own way and just follow the, listen to what we're saying, trust the process. You're going to get there way faster. Otherwise what's going to happen is what happened to me is it took me to my mid

to late twenties before I really figured things out. And I wasted a good seven, eight years of lifting in the gym because it was, it was my ego. My ego was doing the lifting, not my, my mind. So, so go into it. Like we said, we'll send you maps strong. If you don't have that, if you follow it, you follow that with the advice that we're giving you, you're going to bro, you're going to, you're going to get bigger and leaner at the same time. If you just work on building that gas tank, you're going to see how that translates when you go back to lifting and doing lower reps. Like you're just going to have that extra bit of push and

the fatigue isn't even going to be a factor anymore. So, you know, yeah, right now it sucks. Like it feels like a total grind. But that's because it's a completely different focus. This is an adaptation you're trying to seek that you're deficient in. So, you know, lean into that because the overall is going to get stronger. And it's when you first start, okay, here's what's going to happen. I'm going to tell you what this is going to look like day one of this program. You're gonna have to do 15 to 20 reps on something. And you're gonna put a weight on there. And you're gonna realize, oh shit, I can't even get to, you know, 13. Especially by set two or three. Yeah, I can't even get to 13. And you're gonna have to reduce the weight dramatically. And you're gonna want to go, ah, fuck this. I don't want to do this, I'd rather put weight back. But if you trust us, okay,

I know it's only been a year you've been listening to us, but I promise you, we won't steer you the wrong way. If you follow MAPS strong, the way it's laid out, you listen to the advice Sal said about always leaving two in the tank, lighten the, I'd rather, in fact, I would rather you even have three or four in the tank right now with what your body needs for the way you've been training

heavy to failure for so long, you leaving three, four in the tank right now with what your body needs for the way you've been training heavy to failure for so long, you leaving three, four in the tank is going to be okay. You don't even need to get like so put a weight that's light and the way you need to think mentally is like technique form, technique, tempo slowing down. I'm practicing the movement. I'm building my cardio in this right like think like that. And then don't don't worry, the program is gonna transition you into heavy weight again. And when you get to that heavy weight, just watch. Watch what happens by the end of that program. Okay, well the thing is that I'm just like, I'm so used to just like training as hard as I can pretty much.

Yeah, we know. It's kind of hard for me to go like four reps before failure. That's I know it is. That's what we're trying to explain to you right now. And you can either, you can either listen to us and let us blow your minds. Okay. Blow your mind, or you can ignore us and you'll learn it that way. You will six, seven years. You'll learn the lesson. You'll learn it. And then when you learn it, you're like, ah, shit, I should have done it earlier. That happened to me so many times. This is like talking to myself.

Yeah, it is. No, that's why we get it so much. I get it, and I know how challenging it's gonna be, but if you listen, if you, listen, Phoenix, three months of your life, three months of your life, take our advice, and there's gonna, trust me, there's gonna be mental hurdles here too.

You're gonna see yourself in two weeks, and you're gonna have moments where you're gonna be like, these guys are wrong, I look worse. I'm getting worse. I'm getting weaker. Oh, this ain't you. You're gonna have that ego mindfuck happen to you and I'm asking you to just commit to what we're saying for three months and I'll blow your mind. But if you let the mental game win, then you're gonna learn later then. This is really a question about discipline, Phoenix. So, and what makes a boy a man is discipline. And discipline is not, uh, you know, pushing through and doing what you think

is right, even though you might think it's wrong, discipline is doing the right thing, even when you don't want to. And that's what makes a man a man. So, so this is a discipline thing. So when you start to go outside of that, I want you to do this. I want you to ask yourself, makes a man a man. So this is a discipline thing. So when you start to go outside of that, I want you to do this. I want you to ask yourself, am I disciplined or am I just a boy? You've already proven you're tough. Okay, now you got to mentally sharpen up and do what's right for your body. And then, bro, and then I'm telling you right now, we're asking you to trust us.

We're not going to have to ask you again if you do this. After this, you'll come back and be like, I'll do whatever you guys say because you're going to see, you'll see the results. We're not gonna have to ask you again if you do this. After this, you'll come back and we're like, I'll do whatever you guys say because you're gonna see, you'll see the results. We're gonna send over a map strong to you. I also want Doug to put you in the private forum, okay? Because when you have these, what I know will come, okay? Mental challenges where you're not trusting the process or I want you to be able to reach out to us

and just message us and say, hey, this is what I feel, this is what I see going on, and let us talk you through it if you need to. So you're going to get strong. I'm going to put you in the forum and then I'd like an update once a month from you, just letting us know how it's going, what you, what you see, what you notice, what challenges you're having. Let us walk you through that.

Okay. Cool. All right. Thank you guys. I'm excited to see how far you get, brother. You have a lot of potential, dude. Crazy potential. Thank you. Bye. Take it easy. Either one of two things going to happen right now. Do we want to make bets?

Either he's going to do what I did and be like, nah, I'll do what I was. Friction right now. I don't know. Maybe. Or maybe he's wiser than I was at his age. You know what, those guys know what they're talking about. But this, bro, there's so many conversations I had with older lifters, with dudes that I looked up to, whatever, where I would ask them questions and they'd give me an answer.

Looking back, the right answer. But looking back, I thought that they were bullshitting me or they all you're like that's just lame yeah oh you don't want to tell whatever they just want to make me not you know whatever stupid it was so dumb I wasted so much time I know because my ego okay by the way this still else my ego still gets in the way even at my age now I just now I'm aware that it can get in the way so it's a little bit different. But boy, I mean, 6'2", 230. You know? He's a big kid.

Big kid, big potential. I mean, here's also what's gonna be very hard is like, I wanna be a mass monster. I mean, that's like his, that's his statement in his email. I wanna be a mass monster. So he is- Bro, if you're 230, it's 6'2", 18, and you do things right you will be yeah

yeah at 18 I was about 160 right 166 to I'm 62 have six three right heavy dumbbell yeah and 315 I think that damn near took almost to I was 30 before I saw those that kind of number number. So he's like, yeah, way ahead. Yeah. Pony of potential, man. Our next caller is Kelly from Canada. Hi Kelly. Hello. Hello. How can we help you? Hey, thanks for your help guys. You got it. Um, so I've worked out since I was 12, you know, the typical cardio back in the 90s. Um, I'm now in my forties and I've struggled with my workout since I was 12, you know, the typical cardio back in the 90s.

I'm now in my 40s and I've struggled with my weight my whole life. By listening to your podcast, I've included some of your programs into my workouts. Right now I'm using the Muscle Mummy program. Unfortunately, due to my fear of gaining weight, I continue to do my HIIT training every morning for like 70 to 80 minutes, whatever burns 500 calories basically. So I managed back during COVID to jump on Ozempic. So I went from 205 pounds to 150 pounds. So I'd like to sort of like I've decreased somewhat, you know, but I'm still taking it because I still have that fear that I don't want to gain the weight back. So any suggestions on a permanent solution without medication, I'd appreciate plus keep in mind my thought my fear of the weight gain again. Yeah, how long have you been, Kelly, how long have you been listening to us?

Oh, forever. I think I know some of your answers. I was gonna say, that's why I'm asking right now, because I'm like, I have a feeling she knows exactly what we're gonna say to her right now. So, okay, so I'll tell you like one of the big mistakes that you made and first off, I want to say, I appreciate you listening to the show and coming on here and letting us talk to you. I can hear in your voice and in your question, just the challenge and the fear that you have over a potential weight gain or going backwards or maybe

in a place you were before that you really never want to go back to again. I do want to say to you though, that if you allow that fear to drive your decisions around your workouts and your diet, it is not going to lead you in the right direction. Fear is going to drive you to beat yourself up in the gym. It's going to drive you to anxiety over fear, which is then going to drive you to seek comfort from food and seek comfort from other areas. So what's happening right now with this fear is it's taking over. Doing extra workouts on top of muscle mommy, especially 80 minutes.

Especially on a zip. You essentially, and pardon me for my bluntness, you took muscle mommy and you just erased it. You took the program and you could have done it. It didn't matter that you did muscle mommy. You could have done anything that was not effective. It's what ended up happening that 80 minutes of hit erased any potential benefits you would have gotten from muscle mommy.

All you did was move a lot. So it could have been anything. You could have just walked. You could have jumped in place, you could have just moved. And as you've listened to the podcast before, that'll teach your body to adapt in a very efficient way to where you're going to be in a situation where your metabolism is slow and

it's very difficult to, to move in any positive direction with, with nutrition to where you could eat more and not gain weight or move back with exercise. What we need to do is we need to and not gain weight or move back with exercise. What we need to do is we need to build some muscle, build some strength. Strength. And I need you to get out of that hit cardio

mentality, like get out of it. The perfect program for someone like you would be like a Maps 15, Maps Antibolic, walking only, no additional, anything else. And then start there and slowly do what's called the reverse diet and build your metabolism up so that you're in a position where you don't fear eating like a normal person. Only then can we visit coming off of Zempic and dealing with the potential hunger or

challenges that come from that. Kelly, are you want... Sorry, Sal, I don't know if you're based on it, but I have to to ask this right now because you're, you're the type I want, I want, I want to help you. And I feel like it's going to be a lot more than what we're going to say to you right now. Are you one of the people that emailed in for a GLP one coaching that we've talked about? No. Okay. I would really like to see you in there.

I just, I, I, this is going to be a little bit of work. Uh, no, it's going to be a lot of work. This is going to be, uh, and it's, and it's, and I hearing from your voice, hearing what you've done, uh, it's going to be really, this is not going to be easy. It's going to take the answer is easy. The, what it's going to take is going to be very difficult. Uh, what you'll have to overcome.

And I just, man, I want to hold your hand through this process. Um, I would love this. I would love to see you in there because this is going gonna be something where I want to be talking to you on a We need a lot of reassurance that you're doing they're gonna be okay. You're gonna be okay You're gonna be okay if we do the right thing where you won't be okay is if you keep heading this direction You keep going down this direction Eventually your body is going to rebel and it's gonna be worse But if we if we do what you need to do,

you're going to be just fine. You're in an okay place right now. We can recover from this, but we can't continue going down this path. In other words, we want to, if you have guidance along this way, your odds of success are high. And that's what we want to,

I think what Adam is saying is on point. I think guidance through this process, and then you'll get exactly, you'll get to a far better place than you could imagine. Yeah. Um, but the guidance is going to be very important because it's going to be very difficult. As you start to move in this direction, you're

going to question and challenge yourself. As far as your body rebelling is concerned, you're probably already noticing signs of rebellion now, whether it either be fatigue, increased anxiety, sleep disturbances, changes in moods, plateaus and whatever, metabolism just not responding, all that stuff. So if you keep going down this path, it's going to be very, very challenging. So.

Yeah. Go ahead. All those flakes, all those red flakes I have, it's even to the point now where my doctors put me on anxiety meds to just try and control me. Yeah. Have you, um, are you working with someone like a, like a coach or a therapist along, along this process to help you with that? No.

It would be very valuable if you could. We have to, we have to take her, bro. Yeah. We have to take her. No, well, I think both, but I think if you, working with a therapist on the side is going to really help you with, cause anxiety is a son of a bitch when it comes to, you know, having anxiety around diet and exercise because the anxiety is so

bad and so strong. I've worked with a lot of people like this that, it starts to drive cravings. It starts to drive behaviors that then make the anxiety worse. So it's like a, um, you know, it's like a self feeding process or, uh, it just continues to make itself worse and worse and worse, very difficult to stop. But working with someone on the side and talking through these things is going to help, but I would love, I think Adam's on point, I would love to see you in that

group, we're going to be coaching people, 50 people, uh, who are using a GLP one through this whole process with the goal of, of helping them develop behaviors that last far longer than the time they're on the GLP one. Did you know we were doing that? Did you know, were you aware, Kelly, that we were doing that? Yeah, I thought it was just for trainers. So that's why I said, no, no, no, no, no, no, no, no, no. Oh, I'm glad you said that.

So I need to be more clear that it's, it's for, I, bother with it. No, no, no, no, no, no, no, no. I'm glad you said that. So I need to be more clear. It's for, and we've had a lot of people email that want to do it, and we're only taking 50. You're one of the 50 type of people I want to help right now. Because where you're at, there's people, I think, that are taking it that want to just try and shed 10 pounds, and they think that's a great idea. None of us are interested in helping those people.

We want to help people that have struggled with weight for a very long time. They've now leaned into GLP ones. They're seeing some success, but how do they manage it? How do they manage out of it? Going through that process that you're like literally who we were trying to help. And we want to try and limit those spaces to people like you. So, uh, I want, is it, what's the email Doug? Coachglp1.com.

Yeah. We'll send that to you. And then in the meantime, let's put you in the forum if you're not in our forum, Kelly. So you can ask us questions. Are you in there or no? No. Okay.

We'll include you in the forum. And then here's some takeaways. Okay. You have MAPS Muscle Mommy. I think it's a great program for you. MAPS Anabolic or MAPS 15 would be. I think it's a great program for you. MAPS Anabolic or MAPS 15 would be another program that I think would be good for you. Follow MAPS Muscle Mommy unless you want one of the other ones. Do you want to try one of the other ones I mentioned?

Um, I have a whole ton of your programs. So Anabolic and 15 and there's a whole bunch I have. Okay. Uh, let's do, let's do MAPS 15, do the advanced version. And all I want you to do in addition to that is walk. Yes. I don't want, I hate cardio, I don't want elliptical cardio, I don't want whatever.

I just want you to walk, 10,000 steps a day is perfectly fine, don't go over 15,000 steps because that can get out of hand as well. And that's it. And then in the meantime with your diet, try to hit your target body weight and protein. And let's just start there. Just start there and let's allow your body to slowly build muscle and strength. If you're starting to get stronger from the workouts,

then you know you're moving in the right direction. I have nothing to add to that because this is what we have to do. There's not even a question around. What's the recipe? I know sometimes we all bounce around, oh, maybe try this. So like that's what we have to do. Yep. There's not even a question around. What's the recipe? I know sometimes we all bounce around, oh, maybe try this. So like, that's what you have to do. We have to scale back the, all the hit stuff. We can end the, the move is to replace that with walking or nothing, but walking

would be great because I'm sure your mind is going to want to do something. So that's totally safe and okay. Not power walking up hills and carrying five pounds or anything like that, or a weight vet like just walking, okay? Walking and let's bring down that anxiety. Let's think about all the things that we're grateful in life and all the positive stuff, right? Think like that while you walk and then follow the MAP-15 protocol with nothing else in addition to that. And literally just focus on the protein.

It's the same. This is what we have to do. Meditation and gratitude, journaling. I mean anything you can do to kind of steer your mind more in a positive direction. And it's going to feel weird and awkward and forced but that's because it's not something that you know that feels natural. So it is a practice like anything. But if you see yourself getting stronger when you go back to the gym following math 15 you're like wow I'm stronger, wow I'm stronger stronger you're moving in the right direction don't question anything else I'm getting stronger I'm moving in the right direction don't question anything else don't worry about the scale don't worry

about anything else you're moving in the right direction and until until we start that coach GLP one thing that we're gonna do in the next 30 days or so you're in the forum talk to us into the meantime but I'm getting you over to that the GLP one you need to be in that group with us but in the forum talk to us into the meantime, but I'm getting you over into the the GLP one You need to be in that group with us. But in the meantime, we're gonna have you in the forum stay in touch with us. Okay? Yeah, thank you. Um, like I always justified the cardio because I have a desk job all day So I always thought okay, that's okay because I'm getting in my like 11,000 steps Yeah, no 11,000. It would be okay if it was walking. Yeah, it would be okay if it's

walking. That's good. That's a good thought process because you have a death all day long that you should try and walk to make up for that, but not hit. No, not hit, not running, not holding down intensity. That's right. Yeah. Okay. Especially by the way, where we're at calorie wise goes Zempik. Okay. Like it's, it's, That would be the advice no matter what you were doing diet-wise, but it becomes crucial because you're on a low calorie diet and you're on ozempic. So, that makes it even more important to not do that. Listen, you can do this. It's scary.

I know it's scary, but you can do this. The only way to get to the other end is to go through the fire. And what I'm going to tell you, listen, focus on getting stronger and ignore everything else. Ignore every, if that means you don't look in the mirror, if that means you don't weigh yourself, fine. Don't do it. Just, am I getting stronger?

Okay. I'm moving in the right direction. I'm moving in the right direction. You'll get out of this hell that you feel like you're in right now. You will get out of it. We got to go through the fire first. Okay. Yep.

Thank you so much. I really appreciate it guys. We got you Kelly. Kelly, you got it. We're get out of it. We got to go through the fire first. Okay. Yep. Thank you so much. I really appreciate it guys. We got you. Kelly, you got it. We're going to do it. Let us keep up with us in the forum, please. Yeah. Yeah. Thank you. All right. Thank you. Thanks. Wow. I didn't realize that maybe people thought that that was for trainers. That was for training. No, no, it's for people who want to know. And it's like, okay, so we've got, I don't know, I think we, I think we've received 800 or 900 emails, give or take somewhere around there. And I, and I've,

I've read and seen some of them and we've got people in there, okay, that I know that are just trying to use GLP ones to shred 10 or 15 pounds. You know, that is not what this is who I'm interested in because someone like this, it's so important that she does this correctly. And she's obviously not doing the, and the path that she's heading. Well, it sounds like there are all those, the signs that you said that she's going to get, she's already getting. Yeah. I know. That's why I said it. So it's like that we have to make a course, correct, like now to help fix and repair what

we've been doing. And this is, I mean, to me, these are the people I want to help. I felt, I mean, I tell you, you know, you just, you feel, because I could feel her fear and anxiety through Big time fear, yeah. Her voice and just watching her through the camera here. That's why, this way she has to have help. This is not gonna, I can tell it's not gonna be easy. I would, you know, if I was trained

She needs a lot of people in her corner, for sure. Listen, and I'm gonna, look, Kelly, if you're still listening to this, you know, when I used to train people, I got clients in very similar situations. And we got out of it so successfully and profoundly, just profound improvements in the quality of life. So it's totally possible, but you're gonna go through a scary part.

You gotta go through the scary part. And it's, if it's not us, then it needs to for sure be, I mean, in the perfect world, it's a therapist and us doing this together, but it's got to be at least one of us. Because this type of a situation, because I've had many clients like this, is you just need that constant reassurance as you're doing, because we're going to get you in the right direction, but what is going to happen is the fear, the mental hurdles, questioning. Yes. And that's difficult. That is the difficult part. The advice, simple, easy, straightforward, everybody agrees. The execution of it is very difficult because of all the stuff that's going to come up and surface. And that's where having either the therapist or a

really good coach that understands this, that can continue to remind you that you're doing good. You're heading the right track. We got this. We're it's all going to come together. Just trust the process. Our next caller is Jordan from Wisconsin. What's up, Jordan? What's happening?

Hey, guys. How are you doing today? Good, man. How are you? I'm doing amazing. I know this is where usually people tend to fangirl pretty hard. So I wanted to take a slightly different approach and help people that might be on the fence. I believe you are most qualified to help the person that used to be. So for anyone that

felt like I did 10 months ago, if you're sick and tired of people saying things like, do you even eat or put some meat on those bones? If you've ever been labeled like Scrawny or the Skinny Kid, you need to be listening to these guys and you have to be following Mind Pump. You absolutely need to get a match program. It is way more than a workout guide. It's like your own personal trainer, the confidence booster. Above all, it's the key to surrounding yourself with the right kind of people. Because I can tell you, there's not a more helpful kind or supportive group than the

people that you'll meet at the gym. All right. These guys will help you find a new tribe. Okay. Just wanted to get that out. Thank you guys. You earned a free program. Cut that from commercial. We'll be right back. I'm already skipping ahead, looking at your question right now. And did we, did the episode air, we went deep on Dungeons and Dragons yet? Not yet. No. That's funny that you put Dungeons and Dragons in there because we actually just had a big conversation. I was like, how does he know that? I was trying to describe it and did a terrible job. So how can we help you, man?

All right. Well, with that out of the way, I'll dive kind of into my question. Um, so I am a beginner. So what should progress look like for a beginner? How do I set myself up for success from the start? And what are some realistic goals I should be aiming for in terms of body weight, expectations, and just overall strength gain? To give a little bit of background, last September, I was taking photos of myself for work,

and I noticed that my face looked a little skinny. And when I mentioned it to my wife, I'm slightly embarrassed to let you guys know how fast she responded, yes, you are too skinny. So after I dusted off my pride there for a little bit, I kind of took a look at my life and I realized, okay, that's the time of writing this. I'm 29 years old.

I'm five feet, eight inches tall on a good day. And I weighed about 142 pounds soaking wet. I didn't really work out unless you count playing pickleball and chasing your kids around. I didn't play sports in high school and I was about as well versed in the weight room as Sal and Adam are in Dungeons and Dragons. Yes, that'll change when I discovered mind pump. I started listening religiously and even though I don't understand most of the terminology or when Justin talks about sports, but I do love the show and I feel I found a lot of value in it.

That was in September. October rolled around. I took advantage of the deal of the month and bought the hard gainer bundle. Fast forward nine months, I could not be happier. I finished both anabolic and mass aesthetic and I've recently restarted anabolic over again. It's completely changed my views on the gym diet and the overall feeling about my appearance. I'm now 30 years old, still five, eight, but I weigh 157 pounds. My list have gone up and after starting anabolic over for the second time, but I've only added about 20 to 25 pounds to the bar. Um, even though I feel like I'm on the right track, I am still a beginner and I'm unsure about what goals I should be setting, uh, any advice on what progress

should look like, how to set myself up for success and some attainable goals to aim for would be amazing. And finally, if there are any mind pump fitness trainers near Appleton that you guys could connect me with, that'd be a huge bonus. All right. Thank you for taking my question. Yeah, you got it, man. You're doing great, bro.

Yeah, you are doing good. That's really good. Just keep it up. Yeah. So, okay, so here's what progress looks like for the first probably two to three years of training for somebody whose goal is to really build muscle or add size to their body.

Just get stronger. That's it. If you get stronger, everything else will follow. Don't worry about the mirror. Don't worry about the scale. Look at your lifts and get stronger. And this is true for at least the first three years, sometimes even longer. Now after that, then things get a little bit more, you know, detailed. But at this point, it's just about getting strong. Anabolic is a great program. I love power lift for you. I think that would be a great program. I think aesthetics good

although that's super high volume so plug that in every once in a while. Mass performance put that in there make sure you don't hurt yourself. But dude just get stronger for the next three years that's your goal right there. I will tell you that the challenge of that will be okay because you got the programming you listen to the show, that's all gonna be, you got all, you're lined up there. The hardest part where you're coming from is gonna be as you continue to get stronger

and you continue to build muscle, your metabolism ramps up and so will your calorie intake need to. And so what ends up happening with someone who's been skinny for a really long time, I can totally relate to this, is you're just used to eating a certain amount of calories and much more than that is difficult.

And so, in order to keep packing that muscle on. So what happens in that first year sometimes, a lot of times part of the strength gains you get is just the CNS adapting to these movements and you're performing them better and so you see these strength gains. To continue those strength gains, we gotta make sure that you're hitting that protein intake

and slowly increasing calories. And so if you plateau or you don't see much more results, that will be the reason because you've got your programming down, you got the right mindset and all this. It's literally going to be, am I consistently hitting my protein intake and keeping my calories up or above where they need to be to maintain the new physique that I've built. And so if you can do that, then you actually for the first few years should see pretty linear progress. Just need the building blocks. That's the fun part of the early years is it is pretty linear when you're doing all the right

things, but the challenge coming from where you're at will be, can you keep bumping those calories and can you keep hitting that protein intake consistently while you're consistently hitting the programs? Follow our programs, make sure you're eating enough, hitting your protein targets and get good sleep. And you will gain over the next few years, pretty consistently, you'll gain muscle and strength pretty consistently.

What have you, have you ran into any challenges right now? It sounds like you've had a lot of success, but what is, is anything I said about the diet and stuff like that resonating? Is that difficult sometimes to push the calories or do you have no problem eating plenty of calories? No, absolutely. I didn't realize until I started following you guys that I was severely under eating. I didn't realize until I started tracking calories and I could do 3000 a day. And that was, uh, I mean, I probably before that was doing maybe 2000, 2200. Yeah. So adding in the thing I was doing about three, I'm I've dropped down a little bit.

I need to get better on consistency. So the calories and protein I'm trying to be, I guess that's where I was going with. My question is how, with my size and height, I wanted to try get to one 70, but I didn't know if that was too big. So then I'm trying 170 grams of protein and that's, that's tough, especially family for trying to buy that much food and cooking. Um, I know. So I mentioned sleep is probably the, my biggest hurdle right now. My wife and I, we've got two girls, six and two, and we co slept for way too long. So any parents out there, newbies, uh, who is the cutoff. Don't, don't let them

sleep in the bed past two. My six year old, it's a nightmare. So sleep is a tough one. Um, I guess when it comes to working out or training, is it better to go work out on a bad night of sleep or recover on a bad night of sleep? Cause that's, I think my biggest problem is I get maybe six and a half hours on a bad night of sleep or recover on a bad night of sleep. Cause that's, I think my biggest problem is I get maybe six and a half hours on a good day. So maybe Sal, maybe having him with maps 15 also is like a good, like alternate choice. So I'd love to give you maps 15.

If you don't have, do you have that? So that's your, that's the program. You should just follow a period in the story. Yeah. Because no, I don't. Yeah. I just have a, what was the hearties. So no, we're going to send, we're going to send you maps 15.

That's your program. Just follow that. Do the barbell version of it. Keep your calories high and you'll get stronger pretty consistently. As if your sleep starts to get better, then you can go back to MAPS and Ebola kind of the stuff like that. But MAPS 15 is going to be your program. Now your question about bad night of sleep or workout, it depends on how

many bad nights of sleep you get, where you uh, where you need to get more sleep or, or, or go and work out. Like if it's one night that's bad, you know, you can go work out, just reduce the intensity two nights. Uh, it's iffy it's you start to string three or so like, okay, like I gotta get more sleep and just kind of let my body rest cause otherwise you're just going to push your body too hard. But maps 15 is, is so well programmed for somebody who has got a lifestyle like yours. Okay, no, I appreciate that. And I've been, I've been on power lifts for a while too. So I think

once I get the sleep down, that'll be my next one. I mean, I'm done. I like that. I like that. That's a great one to transition into when everything, everything else is dialed in life as far as sleep eating. So, but like use MAPS 15 right now to dial in the sleep and the diet, right? So be consistent. Your numbers for hitting 170, 180 grams of protein, keep it over 3000 calories. Keep pushing that consistently. Keep working on getting your sleep, optimizing that. Once you feel like you got a really good rhythm with both of those, then transitioning into power lift. Oh man. Yeah. Now, are you, can you have dairy? Is dairy okay for you? really good rhythm with both of those, then transitioning into power lift, oh man. Now are you, can you have dairy?

Is dairy okay for you? No restrictions whatsoever, so yeah, good on dairy. I'll give you some really good mass building meals, okay? 85% ground beef. Milk with every meal. Yeah, 85% ground beef with rice, with some vegetables in a bowl. Mix together, throw some salsa on that.

It's like a really high calorie, relatively palatable meal. You can sprinkle cheese on it if you want. I love that one so much because you can make it in bulk for the night for the family. That's exactly. And the leftovers, you turn around and you just throw an egg on top of it. Oh, I would cook.

And that's an amazing breakfast. I would cook like a big old pan of like four pounds of ground beef. Then I'd make a big pot of rice and then I'd get some frozen vegetables put that in a pot and then I'd make a bunch of bowls of that and then you just warm it up in the microwave add a little salsa if you want and it's in there super good palatable and it's high in calorie and protein and then the other thing is literally throw have a 8 to 10 ounce glass of whole milk with every meal and you will hit your

calories. Very, very simple. We're going to be buying so much milk in this house with our two-year-old. We blow through milk like no other. Maybe buy a cow, bro. Nice to drink a gallon. Might be a good investment. One cow. But that's it, dude. And you're going to 170, you'll get there. You're already at 157 you said she went from 142 157 yeah I know you guys talk about these newbie games all the time and I just I feel like I'm not seeing them But I know that's the How long did it take you to go from 142 to 157 Six months six seven months, but then I plateaued so I've been, I've been at this for the remainder three and that's kind of why you

gained 15 pounds in six months of muscle and that's newbie gains, bro. It ain't going to happen like that forever. I'm just gonna tell you right now. And the sleep factor, if we can get you to adjust to the 15 style is really going to help unlock a little bit of that plateau. Those are the two things. Okay. So the two things that are that are making the plateau right now is the the sleep in pairing with not consistently hitting the 3,000 plus calories. You've now reached a new maintenance level of calories you need and your body always needs sleep

and you're stressing yourself on the sleep and you're not feeding yourself enough. The combination of that is equaling kind of a plateau right now. The body's kind of holding. Once you, and Maths 15's gonna be perfect for you, that's gonna bring down the intensity and volume of your training. So that's gonna help with the sleep issue, plus keep trying to work on it. And then just be consistent with those calories and protein and you're gonna bust right through that plateau.

Yeah, you'll probably get another 10 to 15 in the next nine months or so if you do that. Okay, that's what I wanted to hear. I appreciate it, guys. No, this has been awesome. You got it man. I love for you to circle back with us after you run through math 15. I'd like to hear how that goes.

Oh, absolutely. I'll be, I'll keep in touch and I'll do my before and after photos. Hell yeah. No, I would love that. And when you email back in, just put in the email follow-up. If you, if that way we, that way Jerry knows that it was, it's a follow up to somebody I told to follow up with us. Perfect. Okay. All right. Well, awesome guys. I really do appreciate it and keep doing what you do.

You got it. Thanks for the commercial. Yeah. Yeah. You got it. You know, it's funny about the whole thing, but he's crushing. What's so funny about that. Okay. Is he gained cause he's still lean. I get seen by the camera. He gained 15 pounds of lean body mass, mostly probably, in a six month period. And he's like, I don't know about these newbie gains. That's newbie gains, bro.

Could you imagine getting 15 pounds of muscle in six months? You know what I think, I think what happened, and I remember this too, is like, you know, 15 pounds is evenly distributed on your body. And so you think like, oh, I'm going to, you just see it, but everybody else. Yeah. Yeah. A hundred per a hundred percent. So, but he's doing really good and the hardest thing right here coming from a, being a skinny guy is as, as you build muscle, the metabolism goes up. That's right. And so keeping up with the calorie and then keeping up consistent because then what? That's the, it's there

because you go high calorie for a few days and then you you based on hunger, but then you have low calories. Yeah. And then when you, when you scale, when you scale out and you go, Oh, when I averaged the month, I'm actually only averaging 3000. I haven't moved up to 3,400. My man had a few days where I hit 34, 3,500, but then I came down to 2,700. And it's like, so be, no, the consistently keep the calories up.

Keep Wolfing it down. Yeah I can't wait to hear though I think I do think about 15 is the answer for him and then goes calories up and then I bet you we See it'd be cool to see him on the on the camera in three months and see if we could see it on him When the next time he's got like no neck. Yeah That's awesome our next caller is Sam from Canada Sam, what's up guys? It's too best to see you as awesome. That's awesome. Our next caller is Sam from Canada. Sam, what's up, man? How can we help you?

How are you? What's happening, buddy? Hey, how's it going? Yo, yo. That is kind of tough to see on my phone, but I think your mustaches are coming in already. Listen, I'm trying to get up to your level, dude. It's nothing like yours.

I feel very insecure right now. Two more months. One day, one day. Don't worry. OK. What you got for us, Sam? So I had a question about diagnosing specific weaknesses and imbalances. So I have a couple examples just to make it a little bit more clear what I'm talking about.

So I'll just read my email if that's all right. Yep, yep. So my first example is shoulder pain during lateral raise and overhead type movements that I had for years after a third degree separation, my AC joint. I went to physio to rehab it and the pain went away. And then after a few years, I tried to get into strength training. And I kind of got into the cycle of training for a month. And then the pain would make me have to stop and on and on and on.

Uh, so I had both doctors and orthopedic surgeons tell me that because I had a six millimeter tear in my supraspinatus that I had to stop lifting and I didn't want to listen to them. A trainer at my gym sent me to a physiotherapist who told me the tear had nothing to do with the pain and it was poor recruitment patterns from, uh, rotator cuff weakness because of the initial injury. So he gave me some specific exercises to do and then the pain went away and all my lifts went up. My second example is I kept getting heavier and heavier my dead lifts and then I started

to feel like over activation in my lower back or my upper glutes. Not quite pain but you know it would go away after maybe 20 minutes but it made it difficult to continue working out and to like walk around. So I kept trying to adjust movements in my priming sessions and work on my form. And then I had to give up and just go back to the physiotherapist and him. He tells me the problem isn't my form. It's actually core weakness in comparison to the rest of my body to adequately support my spine with that much weight.

So again, he gave me some prescribed exercises and the problem went away. So I'm just kind of curious if you guys have any resources that you recommend and endorse for kind of diagnosing any of these things. Cause I keep telling people how great my physiotherapist is and it's becoming harder and harder to get appointments with him.

You know, it sounds like you got a good one though. Yeah. It sounds like you got a good one. Here's, look, there's two ways you can handle this, Sam. Option one is to continue training in the way that you train until something hurts. And then you got to go and fix it and figure out what happened. Option two is to cycle your training before any injury happens. Train differently, different planes of movement, unilateral training. Unilateral training is gonna be huge.

Mobility-based training. Like do it on a regular basis before these issues occur because if you stay to the, if you stick to a certain type of training for too long, your body gets really strong and really good at the movements that you train, but once that strength disparity between that movement and stabilizing it outside of that movement start to become too large, risk of injury starts to happen. So in other words, you could get

too strong in one movement for your body to be able to support because you don't train outside that movement. Loading and having like a progressive overload kind of approach to like mobility drills that you do. Uh, and I mean, you've seen me do things with, uh, the Indian clubs or mace bells. I think the beauty of that is there's a way to add a bit of load to rotational movements and your joints need that. They need that kind of stimulus. So instead of just like, like Sal saying, like approaching it, like I'm going to train and then if there's a problem, now I'm gonna go back and then kind of, you know,

peer into that and try and strengthen it. And no, you proactively are adding these rituals of strengthening and training, you know, these types of movements so that way, you know, you don't have to keep kind of coming back and trying to fill the holes. I mean, I think we're giving you all these answers and assuming something without asking you. The question, we're, I think we're giving you all these answers and assuming something without

asking you. The question is, are you diagnosing specific imbalances to correct? Do you own Prime and Prime Pro? So I own Prime and I don't know if I'm using it properly because I keep doing the three zone tests and I come out of it and I'm just like, okay, I guess I'm doing a hundred priming movements before every workout. No, okay. So let's address that and then I'll explain why prime what prime pro is valuable to you because prime pro goes through every major joint and then assesses that and then if you have any sort of any sort of imbalances you're gonna know when you go to that diagnosis. Yeah.

And then if you need to start and if so if you notice something that you do you do one of these tests and you fail the test then you need to start incorporating the movements that are in there to help to improve that range of motion, strength and stability. So that's program is designed to help diagnose. That's really what that is. Prime is gonna set you up like those three main zones. If you fail the three main zones,

it's not you need to do a hundred of those exercises. We give people a bunch of exercises to choose from, but really you wanna find one or two of them that makes the biggest difference. So if you fail, let's say zone one and your head's coming forward and we have three or four priming movements for you to do in there, do the one that you feel the most improvement and do a lot of that as much as you possibly can all the time. You don't need to do a bunch of all those different movements. You just need to choose one that is the most impactful in that zone.

And then that needs to, more importantly, be something you do frequently throughout the day, not just once or just every once in a while or just on workout days. It's like that's showing you right now that there's already an imbalance going on because you're failing zone one. So we need to help prevent what keeps happening to you. Because what keeps happening is you push through, get broken, the physio tells you do these things to fix it. Well, if you self-diagnose with Prime and Prime Pro, it's going to point in the directions of where these imbalances are and you need to put that work in before the injury happens. Okay. Yeah, that makes sense.

So that, so I, cause I started doing, so I moved out, I initially did anabolic and then I moved into strong and that's when I started to feel a lot of it. So then I did do performance. Uh, I did a few weeks of hit, uh, just so I could have something similar to work out with my wife and now I'm in the second week of the first phase of symmetry because I kind of thought maybe that would help. That's the one.

That's the one. Yeah, that is the one. That's the program. And then if you were like to feel like you've definitely strengthened all of these imbalances and you're kind of on the right path, you know, something like an old time strength would really challenge you to the degree of what you've established in terms of strength stability around the joints. So that's just one of those underrated programs that now, if your goal was to be strong and

to not keep having to revisit a lot of these issues, I think that would be a good option. I'm going to have Doug send over Prime Pro since you don't have that. So you have Prime Pro. Oh wow. And then what I would like you to do, Sam, is to go through all of the tests and more than likely, you're gonna see one or two of them that really jump out at you.

Whether that's a shoulder thing, an ankle, you're gonna notice one or two things that you're like, oh wow, this is really difficult for me to do or I can't do this at all. And that is your red flag that this is an area I need to put work in, or if I don't, eventually it's going to result in me getting hurt. So that's how you use Prime Pro. Use Prime Pro, kind of go through all of them, really pay attention. And this is how I coach to it, right? You might fail six of the tests and have a hard time with it, but pick the one that's the most egregious, right? That's normal. It's totally normal. And this is where it can become overwhelming is everyone's like, oh my God, all of these I'm failing.

Where do I begin? So it's like, pick the one, and most likely for you, it's going to be shoulder, scapula area, I'm going to guess, right? And so, and really hone in into that area and get good at those movements and watch how it benefits you in your training. And then as you, as that builds into your routine, then add another one and do it that way versus getting overwhelmed with all these exercises. Pick an area that seems egregious, focus on that area and the movements that we recommend to help fix that and really dive into it, do it religiously. And then once it, once it becomes something that is routine, then you can move on to the next one.

Okay. Would I do that instead of my workout program I'm doing now or like with symmetry, I have foundational days and then like mobility days. Would I replace the mobility days with this or? No, this is on top of it. This is like, so let's say you, we, we decide it's like a shoulder thing. And I, what's a good example, uh, wall circles and, uh, what's another good example, scapular circles, wall circles, and a handcuff with rotation, right? These are going to be like two movements. It's going to recommend for that, that area, right? I want you to do that every time you think about it inside of your workout, outside of your workout,

because we're, we're trying to work on a recruitment pattern like your physio is explaining to you and improve it. And that means frequency all the time. Don't think of it as a workout. Think of it more like rehab. You're in practice. Yeah, it's more like, yeah, it's not like you're not supposed to be like training, trying to get sore from it.

You're trying to train the body to just become the new default pattern. And the way you're going to do that is to do it as frequently as possible. So every time you have a little bit. If I do it every 20 minutes. Yes, yeah, all day. Whenever you think about it, right? Like practicing it constantly.

Yeah, most certainly before you work out. You definitely wanna do it before you work out, but I would love to see you do it two, three times a day all the time. Just even if it, like I said, get down for five minutes and just do that movement and then go about your day or break up your day and work. I don't know what you do for a living, but you know, maybe get a break every couple hours. Do those movements. Like just be mindful

of it and practicing that throughout the day and that's how you use those movements. Okay, great. That's really, really great. I really appreciate you guys taking the time to answer my question the information and the Messaging you guys put out is really great. I'm really grateful to have this opportunity. Thanks Yeah, we're gonna send that over to you bro, I love to hear back how it's going for you, too Yeah, I'll show you an email in a couple months. Awesome. Thank you. Awesome Sam. Take it easy Yeah, thank you guys. I got it. Yeah, the, um, this is a common issue, right? People who work out for a long time, they'll go, go, go, go. Injury will pop up and they have to go back and fix it. There is a way to avoid that and the way to avoid

it is to train differently on a regular basis. That's hard though because we all like training a particular way so much. Gotta weave it in there. Yeah, and it's like you gotta do the thing that you're not doing to avoid those issues, especially if you've been doing this for a while. You know what, Doug? Can you make a note for this?

For the audience, we have this thing we're gonna start doing, and it's gonna be designed for coaches and trainers, but I want anybody to be available to watch this. I think one of the good topics, Sal, that we could do, because I think this is common with prime and prime pro is how to use it, how to access yourself, and we could do a talk on that. It'll help the trainers and it'll help anybody who's going through it trying to self-doubt

this. Definitely requires the most instruction. Right. It does. I know it can be overwhelming sometimes because then people fail and they're like, oh my God, I have to do all these movements. I think a deep dive of dive on that would be a really good webinar that we could do on a monthly basis so let's put that

down as a note. Look if you like Mind Pump go to mindpumpfree.com we have a hard gainer guide if you have trouble building muscle pack on mass check out the free hard gainer guide you can also find all this on Instagram Justin is that Mind Pump Justin I'm at Mind Pumpump DeStefano. Adam is at Mindpump. Thank you for listening to Mindpump. If your goal is to build and shape your body, dramatically improve your health and energy, and maximize your overall performance, check out our discounted RGB Super Bundle at mindpumpmedia.com. The RGB Super Bundle includes maps anabolic, maps performance, and maps aesthetic.

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