Mind Pump: Raw Fitness Truth - 2401: The Truth About Gaining Muscle on a Carnivore Diet, How to Train While on a GLP-1, Ways to Get More Defined Legs & More (Listener Live Coaching)

Episode Date: August 14, 2024

In this episode of Quah (Q & A), Sal, Adam & Justin coach four Pump Heads via Zoom. Mind Pump Fit Tip: Here is a good rule of thumb if you’re doing strength training: If you’re doing low reps, bump your sets. If you’re doing higher reps, drop your sets. (2:31) How Adam has used peptides to heal his recent injury. (10:54) Why thinking too much about the ‘self’ is actually not a good thing. (25:04) Spiritual physics. (27:58) Top herbs for anxiety. (33:40) Shocking social media statistics. (36:54) Making the case for or against Universal Basic Income. (42:52) The hack to being successful in life. (49:22) Shout out to the book Die with Zero. (52:48) #ListenerLive question #1 - What kind of yearly rotation of your programs would you guys recommend that would represent the typical athlete cycle (i.e., off-season, in-season, etc.)? (57:01) #ListenerLive question #2 - How can I put on size and how should I change my training to go from bikini to figure? (1:02:17) #ListenerLive question #3 – Can MAPS Muscle Mommy be too much volume if I am on semaglutide? (1:18:20) #ListenerLive question #4 - I've been lifting for about a year and a half and although I've got definition on my upper body and feel I've become 'compact', I'm lacking it on my lower body. Please help! (1:25:02) Related Links/Products Mentioned Ask a question to Mind Pump, live! Email: [e-mail] TRANSCEND your goals! Telehealth Provider • Physician Directed GET YOUR PERSONALIZED TREATMENT PLAN! Hormone Replacement Therapy, Cognitive Function, Sleep & Fatigue, Athletic Performance and MORE. Their online process and medical experts make it simple to find out what’s right for you. Visit Organifi for the exclusive offer for Mind Pump listeners! **Promo code MINDPUMP at checkout for 20% off** August Promotion: MAPS Bands | MAPS 40+ 50% off! ** Code AUGUST50 at checkout ** Mind Pump #1282: The #1 Key to Consistently Building Muscle & Strength (Avoid Plateaus!) Mind Pump #2280: Why Everyone Should Train Like an Athlete Mind Pump #2125: Heal Like Wolverine: BPC 157 with Dr. William Seeds Judging your own happiness could backfire Joe Rogan Experience #2180 - Jordan Peterson - YouTube Here's what a Sam Altman-backed basic income experiment found US didn't keep tabs on $293 million in Afghanistan funding, audit finds From Strength to Strength: Finding Success, Happiness, and Deep Purpose in the Second Half of Life – Book by Arthur C. Brooks Die With Zero: Getting All You Can from Your Money and Your Life – Book by Bill Perkins Get your free Sample Pack with any “drink mix” purchase! Also try the new LMNT Sparkling — a bold, 16-ounce can of sparkling electrolyte water: Visit DrinkLMNT.com/MindPump Mind Pump #1927: Performance Training Secrets from a Top NBA Trainer With Cory Schlesinger MP Holistic Health Mind Pump #1142: Nine Signs You Are Overtraining Mind Pump #2360: What You Need to Know About GLP-1 With Dr. Tyna Moore Mind Pump #1565: Why Women Should Bulk Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned Bishop Robert Barron (@bishopbarron) Instagram Jordan B. Peterson (@JordanBPeterson) Twitter Arthur Brooks (@arthurcbrooks) Instagram Cory Schlesinger (@schlesstrength) Instagram  

If you want to pump your body and expand your mind, there's only one place to go. Mind pump with your hosts Sal DeStefano, Adam Schaefer and Justin Andrews. You just found the most downloaded fitness health and entertainment podcast. This is mind pumping. Today's episode we answered live callers questions people called in and we got to help them out on air, but this was after an callers questions people called in and we got to help them out on air but this was after an intro portion today's intro portion was 54 minutes long this is where we talk about current events and studies family life it's a good time you can check the show notes for timestamps if you just want to skip around to your favorite parts also if you want to be on an episode like this one where you call

us live email us at live at mindpumpmedia.com. This episode is brought to you by some sponsors. The first one is mphormones.com. The doctors there can prescribe you hormone therapy like testosterone replacement therapy, but they also work with peptides. Today we talked about BPC-157, thymus and beta, and IGF-1 L R 3 these are peptides that accelerate healing dramatically I mean dramatic wound healing dramatic healing of injuries Adam's gonna be using them to heal his peck strain that he had over the weekend anyway go check them out go to mphormones.com this episode is also brought to you by organify one of the best supplement companies out there

organic supplements for health and wellness in today's episode. We talked about their sleep formula It has botanicals that have been shown to reduce feelings of anxiety Calm the central nervous system down and help with sleep. They have lots of products go check them out Get yourself 20% off go to organify.com Forward slash mind pump use the code mind pump get that 20% off Organifi.com forward slash mind pump use the code mind pump get that 20% off We also have a sale this month on some workout programs Maps bands and Maps 40 plus both 50% off if you're interested you go to Maps fitness products calm And then use the code August 50 for the discount all right here comes a show

And it's t-shirt time! And it's t-shirt time! Awww shit Doug, you know it's my favorite time of the week. Five winners this week, three for Apple Podcast, two for Facebook. The Apple Podcast winners are Provangelist12, Jack Augusta Georgia, and Fogies. And for Facebook we have April Echies and Jamie Moran. All five of you are winners, and the name I just read to iTunes at mindpumpmedia.com includes your shirt size and your shipping address and we'll get that shirt right out to you. Here's a good rule of thumb when it comes to strength training. If you're doing low reps, bump your sets and if

you're doing higher reps, drop your sets. That's right, the total volume goes up when your reps go up and your total volume goes down when the reps go down. It's not just about the sets, it's also about the reps. If you do this right, you won't over train and you'll hit the right amount of volume. Otherwise, over training or under training is probable. I think you have to simplify that a bit more, right?

Like what's going on? First of all, I think people have to understand what is volume, right? So,'s going on? First of all, I think people have to understand what is volume, right? So set, times reps, times weight gives you total volume. That'll give you total volume. Okay, that's right. And then so and I think that's probably the best. Here's the thing too. It's not perfect. No, it's not and nor is almost anything we do, right? Tracking macros is not perfect, right? But like tracking macros, that in itself, I think is such a good starting position for people.

Like if you've never tracked volume, just to get an idea of like, how much am I lifting totally on my body a week, I think that's a really good place to start. And it mainly just like you would with somebody who's tracking macros, just to bring awareness. I'm not telling you to increase sets,

decrease sets, change anything. Just track so you can get an idea of kind of where you're currently at. And then you could start to apply some of the advice that you hear us talk about on the show all the time where we talk about, well, you know, based off of stress and sleep and lower your volume, hear us lower, reduce your volume, reduce your intensity. And if you actually have a decent baseline and you've at least measured that, you know, a few times in your training career and have an idea of, oh, I'm at a higher volume in my training career right now.

Maybe this is, and then you start to notice like bad night's sleep or other stresses. It's like, oh, I should probably reduce it. Otherwise, you hear us say these things like reduce volume, bring back intensity, and it probably seems really vague and over-general vague and overgeneralizing like basic training. Yeah, well this was a mistake I often made in my early years in which I counted sets as volume. I don't look at weight and I don't look at reps. It was just total sets.

So if I did 10 sets in a workout, then it didn't matter if the reps were low, didn't matter if the reps were high, didn't matter if the weight was. It was just about intensity and then total sets. But really, higher reps, by the way, this is all within reason, right? Because you could go crazy with this.

You could do 100 reps and then the volume would go through the roof. But we're talking within reason, strength training reps, right? So typically up to 20, low reps can be as low as one. When you drop the reps, it just doesn't cause as much damage in the body. This is why when you see powerlifters train,

they do so many sets of an exercise or within a workout. Powerlifters do a lot of sets. A lot of sets, yeah. Olympic lifters too. They'll do lots and lots of sets, but doing one, two, or three reps. You do a set of 20 reps in the squat, it's way more volume than if you did a set of three.

And I think we know this instinctively. So calculating like this really helps. Otherwise what ends up happening is, what tends to happen with people, is they'll go from a low rep phase to a high rep phase, they'll keep the sets the same and then be like, why am I so burnt out? Why am I getting destroyed?

Why am I getting so sore and hammered? It's like your total volume actually went through the roof if you use the formula that you talk about. And it's a good thing to look at because it's hard to otherwise calculate. Otherwise it's based off of feel, which is fine, if you're really experienced. But a lot of people can misread that.

They tend to be like, no, I have to do this many sets, I have to do this many exercises. So if you do it this way You're looking at it. Wow. I did you know if my total volume was whatever number 10,000 then I can stay within that or slowly increase my volume over time to Apply the overload principle, but a lot of people don't count. Well, yeah reps Yeah it's kind of parallel to starting out with like counting your macros or counting your calories and having a good idea of like the structure of that

same thing with your workouts. And that's why it's good to have a plan, actual written out plan going into training, which a lot of people don't even consider that. Like they'll go in and they'll hit kind of a routine that they're used to doing and maybe increase weight. And that's like their only metric that they really gauge versus, you know, coming in having a plan with that so you know kind of where you're at volume wise. You apply all that formula in there and then you can adjust it and figure out what that feels like too. You pay attention to how that feels so then, you know, you're not dependent on that going forward. Totally. I mean, complete transparency.

I didn't ever do this until I got into competing. Yeah. And I mean, my excuse would be, I guess I didn't care enough, you know? I guess it wasn't that important to me until it was, right? Until I had to like show improvement and people were gonna be judging me based off of that. I guess in the past I just kind of willy nilly

and said, oh, you know, I'll adjust this and scale this up or down, or I would just like you count sets. Like, oh, right now I'm doing three sets next month. That's gotta be the majority of people because I was the same way. Yeah, and so I just never cared enough to do that. Now, looking back, I wish I would have done that

because I recognize what a difference maker was. Again, just becoming aware, just becoming aware of where, here I am starting this journey of I gotta show up on a date and present the best version of myself and then I'm gonna go do it again and I gotta show improvement from that previous day. Boy, I better make sure that I'm tracking and actually going about this mathematically. And so that was what started me on

tracking and you know again it made me just very become very aware of what I kind of was naturally doing and what would happen is you know over the course of a month you know you have these weeks that you might string together where you have great momentum, sleep is good, you're in a good mood, pre-workout's hitting, and you're killing it. And then you have other weeks where you're not. And then when I would zoom out, I would go, oh shit, I'm not even progressively overloading. What's happening is I have this good week, and then I have a down week, and then a good week, and then a down and then what and in my head I'm thinking I'm progressive overloading you know and I'm stretching my capacity but really what's happening is kind of ebb and flowing and so I just started to go okay

I'm gonna just here's my baseline and I'm going to hold the line or slightly increase over time and just doing that created this like, I mean just continual progress. And I'm like, shit, I wish I would have hacked into this sooner because just becoming aware of it and making that little adjustment of saying, hey, I'm gonna just hold the line and not go backwards on my volume, hold it, and then just slowly, incrementally inch it up.

I was seeing this incredible progress over those three years. It follows, the behavior follows very similar to what happens with people with calories and macros. When they don't track and they go, no, no, I cut my calories, I really did, and I'm eating less. And then you look at their, you actually have them track

and you go, well yeah, Monday through Friday, you did. But then Saturday and Sunday, you had days that were much higher, and if we average it out over the week, you actually weren't a calorie deficit at all, because Saturday and Sunday are so high. Happens like this with volume. When you're not tracking necessarily,

you're not really paying attention, that's exactly what happens. People are like, no, I am adding more. I am doing more. But they're not counting the weight, they're not counting the reps necessarily, they're just looking at sets. Then when they do the math, they go,

oh, it actually, I'm staying the same. Nothing's changed, no wonder my body's not progressing. And just like the way I communicate macro to someone, my goal for clients, not to teach you to do this, you are weighing and measuring and tracking food for the rest of your life. It's so that you have a better awareness around what you do and you think you know,

and then you track and then you realize, oh God, I didn't really know exactly what I was doing. And once you have done that for a little while, you get a much better understanding. And the same thing goes for this volume. Like I know we've probably mentioned it before the show, I'm feeling I'm not going to do that. That just seems like too much work or that's like that's overkill or I don't need to do that. There's all these other things I can do or like you said, I'm fine. I know I do that. And so really this is more about like, let's figure out your baseline. let's just become aware of it,

and then just from that alone, I think you're gonna see huge benefits. And so I wish I would have tapped into that a lot sooner. No, totally. All right, so I gotta, do you guys ever watch that movie a long time ago? It was with Bruce Willis, where he kind of like discovers like he's benching

and he keeps adding weight to the bar, and he got in a train wreck and he survived. What was that called? Shattered? No. No. Unbreakable. Unbreakable, yeah.

And then what was the bad guy? The bad guy was like Mr. Glass. Mr. Glass, yeah. So that's a nickname for you, Adam, because. Yeah. Yeah. Because he got hurt again, bro. Over the weekend.

Fragile villain. Every time. He got hurt. I will say though, I gotta say this, no shit talking now, okay, the pictures you sent were rad. You get, at least you went for it. I mean it was a cool story.

At least he was doing something cool this time. He was just jumping off your truck. Yeah, give me that, it wasn't jumping off the truck, it wasn't bowling, you know, at least I was throwing some big air while I was doing it. Falling in the shower. So tell me what happened, so you went, is that wakeboarding that you did?

Yeah, yeah, we went wakeboarding. And first, I mean, I didn't, I mean, you're really good. You're actually a lot better than, because you said you did it all the time. Yeah. Off the pictures, I mean, you're going pretty good. So I was actually, so what I was really excited about was I'm 30 pounds lighter riding than I have in a very long time.

And so there's this like, so I've been wakeboarding since I was a kid, right? So I picked up wakeboarding when I was in eighth grade. So that's a long time, right? So about the same time I've been in snowboarding, I played both, I did both sports around the same time. And I would say I got better at wakeboarding than I was a snowboarder back then.

But I mean, most of what I would consider my good years of riding, I was about 180 pounds. And so, yeah, I could still ride, like even as a big meathead and stuff like that. But- You ain't getting there, like awkward dude. Yeah, you move different in the end. But let me tell you, especially speaking from this experience

that I just currently had is, whoa, what a difference being 30 pounds felt. I mean, that was just the first run that I had sent over to you guys. And I'm like, as soon as I got up and I was riding, I'm like, oh, this is why I was having such a hard time. Because I always go every summer and ride at least a couple times a year.

Where do you guys go, by the way? Lake Tollick. Okay. Yeah, it's near where I used to live. It's actually the closest lake to here, the Bay area with houses still on it. So you can actually buy a house on the water, just like Tahoe. Not a lot of lakes do that. And that's one of the lakes that you could still do that. Um, but boy, I, as soon as I got up, I could feel,

I could just feel it. I could feel the way, uh, the way I was resisting the water in the boat. And so like the boat, it didn't cause the boats. Like when you're two 30 and you cut, you lag the boat and so like the boat it didn't cause the boat like when you're 230 and you cut you lag the boat But I know That'll just like an acre. Yeah, dude I can't like so I was just surfing and I literally every time I would pull the turn the boat would be like Yeah, and when you do that, okay, so that that throws the wake off And then when you jump it throws off your balance.

So it makes such a huge difference. So anyways, I knew going into this, I'm gonna be 30 pounds lighter, and I haven't got to ride in a while. So there's a part, and my son's not the age where he's paying attention to what dad's doing. So deep down inside, you know, Interme was like,

yeah, yeah, dad's gonna go out, right? And the guy that owns the boat, I know I can ride better, which that's also cool too. They've had their boat for like, yeah, yeah, dad's gonna go out, right? And the guy that owns the boat, like I know I can ride better, which that's also cool too, right? They've had their boat for like six years and I know I could still ride better. So I was all excited, right? Deep down, I'm not sharing this with anybody. Now I'm sharing with the world, right?

So embarrassing. So I'm all excited and I'm like, I'm not fucking around. I'm gonna do my mobile. I'm getting down to the dock early. I'm gonna get down, do all my- Oh, you got serious. Bro, I can do all my mobility drills, everything, right? Oh, no.

So I'm down, but what I do is all my hip and ankle stuff. I'm like 90 90s, pigeons, combat. That makes sense, yeah, sure. Like I'm doing deep squats, or yeah, I'm all worried about my lower body. Don't even pay no attention to my upper body. It doesn't even cross my mind. Because if ever I ever got hurt riding,

it was always a knee, a hip, lower body stuff, right? And that's how it happened. So I landed, it first happened on this, I hit a pretty good jump, right? And I cleared the wake and as I came down, my arm hooked in the water and it just ripped it back. Can't even demo it because it's so hurt right now. I see the bruise.

And so it goes like this, right? So the other arm, the left arm, it goes screaming. It goes, oh, and I feel it strain. And I'm like, I'm OK, right? So I get in the boat. I'm like, I'm OK. I'll do it right again. And I go back out again, knowing that it's already a little bad.

And this time, my front of my board after a jump dips in. And when that happens, I mean, that's, that's pulling you. And I was resisting it trying to, to try and get myself out and that yank on it, it just strain. And it's like me going down while also holding, holding it. And it just, I heard the pop. Oh, but it's not a tear. So I don't think it's a tear because if it was, if it was it just, I heard the pop. And I went, oh God. But it's not a tear. So I don't think it's a tear because if it was, if it was completely torn, it would have bruised a lot worse than what it did.

And it would actually, I think it would feel better because it would be severed where it just feels like it's a really bad, either strain or partial tear. You might have tore Peck Minor and not realized it. So I don't know, it's pretty bad though, because I'm on day two now. I see the discoloration. Bro, it hurts like, it hurts like a lot of two now I see the discoloration bro. It hurts like it hurts

I go I tore pec minor on my left years ago and you can see it just a little bit You could definitely it's so in flames still that I can't tell what's going on going on completely. But yeah, bro, you know, so Matt it's uh, it's a real real tough thing to you know, what I think bothers me too? It's because of what we do. It's like so frustrating because I sit here on a podcast and I talk to people all day long about this type of stuff and I know what to do. And here was a situation where I was like, I know better, I need to do these things,

and I just neglected my upper body because it wasn't crossing my mind. The only way to get ready for explosive, unpredictable movements is to practice at lower intensities, explosive, unpredictable. I mean, you can't be ready for that. It is hard, it is one of the harder things to be ready. Because like, at least in like basketball,

I could take it moderately. That's what I'm saying. Like when you're at the mercy of how the boat is pulling, and a freak flying out. A lot of physics against you out there. Granted, in a perfect world, what I could have done or what I should do is I should go out on the lake four or five times and no jumping.

And just cruising, getting used to the tension and the pulling. But come on. But that's boring. Come on. I ain't got that kind of time. You know what I'm saying? I don't got four.

But I come out there once or twice a year. so yeah, so it was a it was a bummer But I mean at least I got a run in before that was a good run Okay, so so this is so this is why you texted me the other night about how to use the bpc 157 Yes, yes. Yeah, so I sent a message to you because I I thought there was something else besides the bpc 157 because I took that. And by the way, I tell you what, and I've said this before already, of all the peptides that we've messed with when we've done,

that one is one. It works eerily well, especially the injectable. I remember when I tore my Achilles and I used that, it was- It's weird. Yeah, it was almost scary, however. And they call it the Wolverine peptide, right? That's what it's called. And it did instantly, I felt the next day,

I already felt improvement from what I did before. I'm like, that is wild. It accelerates healing by a significant percentage. If you look at the animal studies on it, it's remarkable how fast. So BPC 157, thymus and beta is the other one that I told you. Which I didn't know I had until this morning. Well, you do have it.

So thymus and beta, B other one that I told you. Which I didn't know I had until this morning. You do have it. So thymus and beta BPC both work synergistically. And then there's another peptide that, in fact, we got an email from our partners at NP Hormones because it's on sale, it's 25% off in a stack with something else. But it's called IGF1LR3. So IGF1 is the anabolic hormone, insulin-like growth factor that goes up

when your growth hormone goes up. So the reason why athletes will take growth hormone really is to get their IGF-1 to go up because it boosts muscle growth, fat loss, healing, recovery. So if you were to add anything else, it would be the IGF-1-LR3. And you can also site inject that as well.

So you can also put that directly, there's a systemic effect, but you can also inject it directly into the- Now what about the thymus and beta? Does that matter? Thymus and beta is amazing. So thymus and beta will be more for muscle tissue. BPC is everything-

But I mean as far as injecting straight into- No, no, no. Does it matter? Systemic? Yes, more systemic. The BPC is more like connective tissue, collagen. And then you recommended to me that I do a split on the BPC.

That's right. So I should do like. Twice a day. Twice a day. Yeah, twice a day instead of one big one big one. Although this is like speculation, people will say it works better that way. But that's the, that stack right there, you wanna talk about healing quickly.

So I did the BPC and thymus and beta just general. And I noticed, I told you guys, I noticed these really kind of wild recovery effects from workouts. It just wasn't getting sore. It seemed to have this kind of anabolic effect. Well anyway, since then we got messages from people who use them both for injury. And they're like, it's eerie.

Like you use it and then you're like, wait, am I actually better? Because I don't have the pain like I thought I would? Should I go back to, that was the message. The messages we were getting were, I feel like I'm fully healed, but it's only been a few days, should I go back to working out?

It's like, perceive a caution. If I had to guess, it's probably the number one peptide that athletes are using. They have to, of all the peptides and all the things that they all do, the BPC-1 at 5.7 has to be the number one that they're using. They have to, all the peptides and all the things that they all do. The BPC-1 and 5.7 has to be the number one that they're using. I mean, just, I mean, it kind of gives you,

what it makes me feel like, and we've said this before, I've talked about this for a long time, my buddies and I would be always like, it's so crazy to watch pro athletes and their healing process. Like, we don't get to see the behind the scenes stuff. All we see is like, oh, he's out six weeks with a torn ACL, or somebody like six weeks, how is he back

from something crazy, that's exaggeration, but you see these crazy injuries that the average person is off for six months a year and they're back in weeks. They get back to like explosive movements. Yes. So quickly. So fast. They're doing everything, they're doing everything, right? They have the peptides, they have the diet, the sleep.

Red light probably too. They have, yeah, correctional exercise. They don't have, this is their job. Sports, the physios that are managing all that. So I'm doing it right now. So I've got, I'm taking the thiaminus and beta now, because I didn't realize I had it until this morning. So I'm taking that, I'm taking the BPC 157,

and I'm red lighting right now. Yep. And then of course I'm doing a cold. But the pec doesn't look shorter, it doesn't look. So it's hard to tell that it's so inflamed right here. It feels though like I did. So I'm almost certain it's a partial tear, for sure a bad sprain.

I mean I don't know how many tears and injuries you guys have had, but when I tore my MCL, ACL, and my Achilles, it was less, it hurt less than all the sprains that I've had. And so this hurts like that. It hurts worse than my torn muscles have been in the past. And so that makes me feel actually- Can you still flex your pec to see if it's working?

Okay. Yeah. Yeah. Yeah. I mean, that hurts to do that, but I can do it, right? And I can still, I can move. I mean, it's just really uncomfortable and there's like a lot of pain when I get up to that point.

So, and then now it's starting to cause shoulder stuff. Now my shoulder's all, but that's all because I'm compensating. Did I ever tell you guys about the nastiest muscle tear I ever saw in the gym? Did I ever tell you guys about the guy who tore his quad? Ooh, that would look weird. God, did you see it happen or was it like? Dude, to tear a quad, it's gotta be so,

you pull that off the bone, it's insane. We heard it and we heard the guy scream, went over to the leg press, pulled it up. Thankfully, the leg press. Thankfully, a leg press has safeties. So he was pinned underneath it, but it didn't crush him, right? So we all rack it up and he had shorts on.

And so when we did that, his leg straightened and he was a big dude. And it was like femur quad. So his quad came up into his hip. And you could see the skin, like, dude, the skin was stretched. Tore right off the belt. That is crazy.

Patella was over here on the side. Like from leg pressing? That's so weird. Yeah, yeah, yeah, yeah. Nasty, nasty. I think part on the side. Like from leg pressing? Yeah. That's so weird. Yeah, yeah, yeah, yeah. Nasty, nasty. I think part of the quad was attached. I don't know, I just, I still have it. Burnt in my brain.

Yeah. Oh, bro. You remember those ones. Every time something like this happens to me, right, which seems to be more frequent than not lately, it's like, this is like, I don't know, this is definitely reshaping kind of like where I'm at in my fitness career and in my life. Like, as much as I don't know, this is definitely reshaping kind of like where I'm at in my fitness career and my life.

Like as much as I don't like being as small as I am right now, I also recognize how much healthier my body does these types of things. Yeah. And so I'm like, you know what? I'm going to I think I'm going to stay this like, you know, low 200. I'm 200 pounds right now.

Maybe even 199. I didn't weigh this morning, but I'm in the high 190s to 200, which is I haven't weigh this morning, but I'm in the high 190s to 200, which is, I haven't been this since before competing. Even when I hit stage, shredded 3%, I was 203. So, but I can just doing things like that. I feel more at my mobility is so much better. I mean, other than this dumb ass mistake I made,

which is that was all self-inflicted. If I had taken care of myself better going into it and not trying to show off, I'd be fine. But it's again, remindinginflicted, you know, if I'd taken care of myself better going into it and not trying to show off I'd be fine, but it's again reminding me like you know what this is probably How I'm probably gonna keep myself as I go deeper into my 40s and 50s because I think my body feels better at this Is why this is the male ego. This is why we pay more for car insurance We just you know We get excited and we do things that you know if you were to ask us even in the moment like do you think it's a Good idea. No, I don't but I'm gonna do it anyway. You know, I mean, we get excited and we do things that, you know, if you were to ask us, even in the moment,

like, do you think it's a good idea? No, I don't, but I'm gonna do it anyway. You know what I mean? You just pay the price. I mean, I know what kind of sucks is that it's, you know, the internet sucks, right? And so what we do, it's in my best interest to be jacked. Being competitor Adam is more appealing to YouTube

and social media. Being skinny, lean, Adam, is more appealing to YouTube and social media. Being skinny, lean, healthy me is not, you know what I'm saying? So that also makes it, it's already challenging enough to battle my own personal ego and insecurities. Feel like I've eclipsed that, but then I also have the other side was the business aspect of like,

oh, it would behoove me to be this jacked dude, you know? Dude, it's so funny you brought up self-awareness too around that. I just read this study around happiness. I gotta read it to you guys, because it was very interesting to read it, but then it also brought up some thoughts about what we think we know about happiness

and what we see in the data. So this is- Is this Arthur Brooks stuff? No, no, this was a study. So the American Psychological Association found that when people thought about and judged their happiness, when they went back and said, you know, how happy am I really? And really thought about it, they got less happy as a result of it. So as a result of thinking too much about one's own level of happiness could be related

to fears about not measuring up or not being as happy as other people and that's what they found in the study. So thinking too much about the self is actually not a good thing even though Western medicine that's interesting makes us focus so much on ourselves that makes you happy what makes you what makes you tick what you don't like what you do like which also brought me to the data on spiritual practices and how effective they are for or how good they are for happiness or you don't like, what you do like, which also brought me to the data on spiritual practices and how effective they are for, or how good they are for happiness,

or how anti-anxiety, anti-depression they are. And when you look at spiritual practices, generally they're other focused. They're not self-focused. Yeah, you're giving up that to God. You're thinking about other people. Think about how can I make other people happy? What can I do for other people?

You're at the top of your totem pole? That's right Yeah, so it doesn't just fall upon you and your shoulders every time I know I've I've actually wrestled with this personally too with I was thinking about this because I was like on the serious like growth hack of like, you know I'm trying to figure out all my flaws and like, you know, like dive into it and Expose it and then work on it and keep working on it. And I've been like so focused on working on all that. And it's like to a point now where I think it's a negative. Like it's like, I have to like, you know,

now just be in the moment more and be more present. And then not necessarily react, but like utilize what I've been working on as opposed to just like analyzing the shit out of all the time. Well the data shows that when you're other focused, not people pleasing, because that's still self-focused, they're trying to keep yourself from being criticized,

but other focused generally, how can I, and genuinely, how can I help others, how can I be of service to my family, or my spouse, or my friends, or how can I volunteer for something I believe in, you know, that's so strongly about or whatever. You do better. You're happier as a result.

When they find people who are depressed, they tend to ruminate in their own thoughts about themselves and what's going wrong in their lives and how they're not like other people and what's wrong with myself and all that stuff. It makes you less happy, which is funny because again, Western medicine, what does it teach you? Think about you, what makes you happy? What it makes you tick? And it's, are you getting what you want?

Is it, you know, is your life the life that you want? And so we just think about ourselves all the time and end up getting worse. Well along those lines, I saw something just recently too on the, I don't know, do you know the number Doug on how many total thoughts we have in a day? I saw it. I don't know how they count that. Yeah, I don't know if you, do you know the number Doug on, uh, how many total thoughts we have in a day? I saw that. Yeah, I don't know how they count that. I've heard 50,000, uh, thrown out there. Yeah. I thought I would like 90% of the same.

Well, so yeah, so that's, so the interesting stat, what, and we're about to do it regardless of if it's 8,000 or 50,000. The point of why I'm bringing this up is less to do with the total amount, right? Cause obviously there, there could be a wide range of people, right? But the percentage of those that are negative is like 80 something percent. We think X amount of time and like 80% and then of that 80%, like 90% of that is the same ones over and over.

That you're having, I'm dumb, I'm dumb, I'm dumb. I can't, I'm not good at this, I'm not good. So not only do you have this percentage, whether it's 8,000 or 50,000, we have a ton of thoughts today. Majority is negative. Majority of it is negative, and a majority of those are the same ones,

repetitive over and over. Isn't that wild? Yeah, we're like crazy people. Well, I mean, that's your world, dude. No wonder so many people have anxiety and depression. Yeah. Like, so that's, I mean. It's all self-inflicted.

Yeah. I often thought if we voiced what we were actually saying in our own heads out loud, we would be crazy according to other people. Yeah, well this is why there's that whole, there's a whole trick where you're thinking something negative about yourself, and then what you do is you say it out loud,

but use your name instead of me or I'm. It tends to depersonalize it, and then you can look at it and go, oh, that's not. Instead of saying I'm stupid. You're analyzing somebody else. Yeah, like you did something, you're like, oh, I'm so dumb. You're like, oh, Sal's so dumb, and you hear it, and you're like, oh, that doesn't sound very cool.

But that's your world. Your thoughts are your world. So you're just thinking negative all the time. Now, how do you stop that? Well, you don't stop that by stopping that, you do something else. Yes. Because you can't stop that by stopping that, you do something else. Because you can't stop that. Like right now, if I say don't think of zebras,

I know majority of people right now are thinking of a zebra. Yeah, I thought of an elephant. Yeah, so. Okay, I'm sure you did. That's why the gratitude move is such a huge. Gratitude and other focus. Like what can I do of service to other people?

How can I help other people? And then, who is it? Bishop Aaron called that spiritual physics. That you end up getting more the more you give. The more you give, the more you get back. Whereas, you know, people tend to think- I don't remember him saying that. Spiritual physics.

Spiritual physics, like you empty yourself. The way he said it was you empty yourself of love, you give it to others, and you fill up more. Yeah. And he called it that. I just think that's such a, I feel like I can, I try and do this and I don't think I ever can do enough. It's one of those practices of being,

just being grateful of where you are, what you've done already. It's like we get so, especially our culture, we get so caught up in the next thing and more and that person is just like, man. Social media is a big. Yes, massive reflection. It's a big advertising platform.

I'm not talking about for advertisers, I'm talking about for people to advertise their own lives. So you're scrolling through and you're looking at your friends and family that you never really talked to but you're kind of in contact through Facebook. And it looks, even if you don't believe it 100%,

it still permeates you, right? You look, you're like, man, look how happy that person is. Look how great that, look what they're doing. Look how fit they look. Look what's going, without realizing it, you're driving yourself further, further down in terms of how good you're doing or whatever. Well, I mean, and imagine how torturous that is

for that person who, I mean, I take a lot of pride in that I believe some of, if not all of my best moments and best things are not on social media, where that's opposite for a lot of people. A lot of people is a highlight reel of the best that it gets for them. And so it's this snapshot of like the most highlighted

moments or things that they have or have done, where if that's the case, and half of it you're pretending it is, is like, boy, that will be- How sad is that, because you gotta stop for that moment to capture it, and then make sure that the video's going, and you're losing that feeling and that presence that you had. And that's what I mean by I think my best moments

and things were not captured because one of the things that I think have made some of these moments in my life so is I'm hyper present. The most hyper present things I've done aren't getting captured on a phone. And so they're not being presented on a social media platform. But that's not true for everybody.

A lot of people are so fixated on presenting their best moments or things that other people might want that even when they are doing somewhat cool things in their life, they're so worried about presenting it, they're not even getting the full gratification of experiencing it. No. And that's a lot. No, you know, there's studies on this. It's all recreated.

Strong correlations between the amount of times you post and how lonely you are. Oh, there is? Yeah, yeah. And the argument was always, well, which came first? Is it that you're lonely and then you're posting more? Is the posting more making you lonely? And the data shows both.

Interesting. The data shows that one feeds the other and vice versa. The saddest ones to me to see, and I've been critical of these, but now I look at it with more empathy. The saddest ones to me to see, and I've been critical of these, but now I look at it with more empathy. The saddest ones to me are when people post very challenging moments. And the reason why I was so critical was because

watching it, you're like, you actually stopped to get your phone to record yourself crying over that thing and then post it. That seems so disingenuous. Yeah, you just don't have that intimate circle of friends or family that you would go to for moments like that. You're projecting this because your feedback

is only through social media. That's your sort of network that you have, which is, that's depressing. Now to stay on this topic of this kind of self-feeding loop, because we mentioned anxiety, you know when you have anxiety, because this is closely related to depression, very, very closely related, you have the physiological aspects of anxiety, which are like, you know, sweaty palms, fast heart rate, feeling fidgety, kind of restless.

Then you have emotional anxiety, which causes the physical anxiety, but vice versa. You can get physically anxious that can cause emotional anxiety because which causes the physical anxiety, but vice versa. You can get physically anxious, that can cause emotional anxiety, because you're worried about how you feel, and then it kind of causes this feedback loop, if you will. Is this the science that supports when you take supplements that are calming, that are, that's the science that supports why this works?

Yeah, so have you ever, so I have family members with, they'll get tachycardia sometimes, just randomly. Their heart will just start beating quickly and before they knew that it wasn't deadly, then they went to the doctor. The doctor caught it with a Holter monitor, like look this is not deadly, here's what you do, here's how you can relax or whatever. Before they knew that, they would get this fast heart rate. Then because the heart rate's beating fast, they're worried it would cause more anxiety and make it worse and worse and worse. Now, if it happens, as one person in particular

I'm thinking about, they know what to do. This particular way they lay, they relax, they breathe and it kinda goes down. It doesn't freak them out like it used to. So these herbs, so like skull cap, valerian, holy basil, passion flower, really, really good to cause the physical anxiety to go down, but you still gotta work

on the emotional anxiety. So sometimes it's hard to, because the physical anxiety's so present. So sometimes take these herbs, and if you combine those, they're pretty effective. I mean, you're gonna get a really nice sedative effect. In fact, before sleep, we'll probably put your sleep type of deal.

But then you can work on the emotional anxiety. All right, why am I feeling, why am I interpreting this as anxiety? Why am I feeling anxiety? What's the other part of it is excitement and anxiety physiologically almost the same. They're identical. Right. Like falling in love, if they measured you, they wouldn't be able to tell if you were in love, excited or anxious. Almost ready to die. It's all the same. It's all the same. It's all the same. Response. Yeah, it's all how you kind of interpret it.

Right, right. So those herbal ones or even medicinals can stop the physiological aspect of it, but not the emotional can still. Yeah, you still gotta go. So is delivery with that typically in like a tea that you would make with these herbs? So you could buy them all separately, take them all,

although I would take a lower dose of all because they're synergistic. You could buy formulations separately, take them all, although I would take a lower dose of all because they're synergistic. You could buy formulations that have them all. So Organifi has a sleep product that has all of those in the right doses. And you could take that as an enzylidic. And yeah, and just help calm the physiological aspect of the feeling of anxiety.

Now I imagine something like that because of all the natural herbal stuff like that. I could even do that in the middle of the day It's yes. I say because it's more of a calming than it is like a sedative. Yes. Yes, although In the in the combination that I organized I put it in you take it before bed go to sleep take a half dose I would do during the day because the combination of all those and those are all things that have been used by the way historically For anxiety like passion flower raises GABA. It's just an inhibitory neurotransmitter,

kind of calms the brain down. That by itself, passion flower by itself, it's really nice, Enzyolytic. You know, getting back to what we were originally talking about with this social media and people, and like, here's another interesting fact that I read somewhere, I can't remember where I read this, but 90%, either 80 or 90% of all tweets

come from 10% of the people. Yeah, probably. That makes sense. Yeah, so think about that for a second. Like that's crazy that like a very small percentage of people are 90% of the community is observing. Yes.

You know what's interesting about that? Yes, or not all. Yeah. Like we, in our world, cause we happen to have a platform we've built off of social media, so we're very much so intertwined into this nasty web. But you know, it's obviously it's become a necessary evil

to what we've built. But when you zoom out and you look at the whole world, it's only a small percentage of these people even using these platforms and that are actually going on there and communicating with other people on there. And so we take this, it's just a reminder to me, and I let myself get irritated

with somebody online this weekend, and I'm like, I was reminded, that's how that came up. I read that somewhere and I'm like, what am I doing? Like, this is one of the 10% idiots right now that are talking to me like, I'm becoming one of those idiots by engaging. I'm now part of the stat if I respond. You know what's weird about that,

what you just said right now, is I bet that stat holds true in all social media platforms. It's probably similar, right? Social media, does anybody doubt that that right now influences and shapes culture to an extent? Okay. So what we have is a small percentage of people having a disproportionate influence on culture and society.

Okay, so you think, well, is that a good or bad thing? I don't know. What kind of people, a lot of don't know. What kind of people? A lot of it's engineered. What kind of people spend all day on a social media platform commenting on other people's personal interests? People that hate to cause civil unrest.

That's right. What kind of person does this on a regular basis? People who tend to be a bit extreme, I would say. Oh yeah. And so it tends to push and shift culture in a way to where, at the very least, if you're on here, your perception of what people's opinions are is gonna be based off of this few small percentage. So you probably think people are angrier and more extreme

than they really are. It's interesting because, so I was listening to Jordan Peterson again on Rogan, and they just launched their Peterson Academy. And he was talking about like setting up kind of a network social network system within people that were taking the course and all that. But it's like a paid wall. And so he's like, and their whole thing is that they, you're not going to be able to be anonymous. You're not going to be able to come in there as, uh, you know,

like a lot of the, um of the negativity and things they found, it's just like because it's free, because it's like anybody could just kind of pop in, people can influence directly, they have motives to influence directly. It's like, it's an interesting thought to think if you had it like, like all these social networks out there, if they just decided to make it like exclusively paid, so you're all under sort of the same idea. I don't think that solves it. I don't think. I mean, I still remember what he said to us that that's still that that's one of the most profound things that someone said to me about

I think it would it would limit it. It would help. I mean, in the academic setting, I think that is a good option. Yeah, I think it's smart. But not in the broad. Yeah, I think it's smart. I think it would help. But I still think that you still are going to get that. I mean, look at our forum. Our forum is example that.

It's not all positive. No. Right? You definitely get people in there that we've all been like, oh my god, seriously. This is our community. Although, did you know? This is our community.

And yet, that's a good point. Did you know you can post anonymously now and then? Yes, that's what I mean. So you have these things now, so you're still gonna get people that get behind a keyboard and either one, come from anonymous posts, two, they're in a bad mood today,

so they just feel like fucking somebody else's day up. You know what I'm saying? Like they're not in your face, so they're willing to say things that they wouldn't say. So it still has too many intangible things that- Nobody knows what or knew, I think now we're starting to see, nobody knew what the ramifications were of people being able to express an opinion

without the potential checks and balances of the real world. So what could you say in the real world versus what you could say on social media and what are the potential checks and balances? In the real world, there's definitely things I wouldn't say because I'm probably gonna get, I could get punched or someone's gonna get my face or

I'm gonna see all these angry people. Social media, eh, you know, I don't care. The people, they don't know me, they're not gonna see me. So it changes quite a bit. I mean, imagine how people would get treated. Imagine a nightclub where you had men and women in there and men could say and do whatever and you'd never know who they were.

Would any woman enter that nightclub? Never. No, because you'd have enough creeps without the potential checks and balances of the real world doing some creepy ass shit. So that's just an example. Social media is like that, and it's shaping culture. And I think all the extremes that we see now,

I think it could be placed squarely on human behavior in a Petri dish without the normal checks and balances. I think that's what we're looking at. Yeah, I think so too, but I also think that more and more conversations like this, like the things, some of the things that we already shared today, like brings awareness around like, I mean, I hope somebody else has the same thought that I have later on today, right? That they're about to comment to somebody who's an idiot and they go, wait a second,

like this place is a very small percentage of the representation of how other people probably feel about me or whatever it is I'm doing me engaging them only makes me a Part of that dumb 10% I'm better off of you know don't pick up the brick leave it alone Speak of human behavior right because this is human behavior that we're talking about I there's a crazy study that I just ran I'll pull it up for you on UBI Did you guys know they did a UBI study? I was it was that the one up in Oakland? Yeah, they did one in Texas. This one was in Texas. So UBI is universal basic income.

And so the thought, and the reason why they're doing this experiment is because they're like, okay, AI potentially could eliminate a tremendous amount of jobs. How are we gonna, how is society gonna handle this? Maybe we do something called a UBI where everybody gets a guaranteed income, no matter what. No matter what you get this guaranteed income, will that solve the issue?

And then what about the fears that a lot of people have where they're like, well if people just get paid, they're gonna be less productive, they're gonna do less. The argument on their side is no, this is a human right, people should be able to take care of themselves, people will take that money and do good things, so this is a human right. People should be able to take care of themselves. People will take that money and do good things. So this is debate, right?

So they did an experiment. And they actually took, they took 1,100 randomized households that were making under $30,000 a year. So these are people who are not making a lot of money. And they took 1,100 households and they gave each of them $1,000 a month for free for three years.

And what they, so basically their income increased by 40%. Here's what they found. Here's what they found. This is what they found. UBI participants ended up earning $1,500 less per year despite giving $12,000 more annually. For every dollar, $1 received, the total household

income dropped by at least 21 cents. UBI participants stayed unemployed for an extra month compared to those who were unemployed in the control group. UBI participants worked less and there were no substantive changes in quality of employment. They did little to improve their education or training to improve their income.

They also self-reported increased rates of disability to limit the work that they can do. to improve their education or training to improve their income. They also self-reported increased rates of disability to limit the work that they can do. So in other words, everybody who got the $1,000 more a month did worse financially. It disincentivized. Not surprised at all. What sucks is there's that 1% that would have.

Yeah, that person listening to God, I could just use that. There's that one single mother with three kids working two jobs already, and boy, that person listening to that, I could just use that. There's that one single mother with three kids working two jobs already, and boy, that leg. You hear a story like that, that it was life changing. Oh yeah, that leg up probably would just change her life, and it's like, man, but then there's the other 95% that are just.

So there's always that argument, and I feel very compassionate towards that. I know people like that. They've done studies on charities that are local and they find them to be far more successful because, and this is what they think, and I agree with this, when it's face to face and the people helping you know

what you're doing with the money and they're involved, you're far less likely to take advantage of it. Different level of accountability. So this is just government, you just get a check. Nobody cares, nobody whatever. But if it's like my local whatever church and you show up every Sunday and they see, hey how's it going, we're giving that money,

or is everything working out? And you show up in your new BMW. Yeah and you're like, oh, you're quitting my job. You know what I'm saying? Exactly. You're like, hey man, you know, what's going on here too? I totally think that's true.

Well this is what's always hard about these ideas because it's like, it starts out with like a noble, like let's, let's see if like we can help this situation then, but you have to like, you have to evaluate and analyze it, whether or not it's effective and works. And then it's like you, you either like keep it or you scrap it. No, it based off of what happened. I don't believe that either of you two think it's a noble cause ever. Do you, I mean, you guys are like conspiracy kings over here. I don't think that either of you two think it's a noble cause ever. Do you? I mean, you guys are like conspiracy kings over here.

I don't think these things start. I think it's a way to create more government and more ways for someone else to line up. Sure, there's predators that get involved. I mean, do you? I mean, honest question. Imagine the control you have. Do you think that when this was a thing like UBI or like a system like that, right? You see, you're talking about the person that's creating it versus the person that's like buying into the idea. Yeah, yeah. Because I'm talking about the person that's buying into it.

Oh, yeah, yeah. No, sure. Sure. Someone like that who's like donating money towards it or like that. You're like, oh, I think I'm helping out. But the person who actually created it. Totally. Do you believe that they go into it with these like, let's really try and help this group of people out? No. Or do you think they see like, listen, we could build this system, and what will happen is we'll collect this much,

you'll go here, we'll create a position for someone who has this, another position if someone do this, this person will make this much, and we'll be helping people out at the same time. We'll collect five million dollars, three million dollars. This is like the banking system. Three million dollars goes to the bureaucracy

of the people that managing control, those are my friends, we're all in these high positions. You know, Adam, you're now the czar of UBI dispensing and just now you're the whatever. You get a $500,000 a year salary, you get a 250,000. It's the reverse funnel, dude. And then they're like, plus we'll get votes because we're gonna say that we're doing this

and everyone's gonna want extra money. It's all about what you say and then it sounds good and you know exactly what's gonna end up happening. You can sell this on both sides. So I can sell this to conservatives even. I could even as a conservative say, hey guys, we're already spending so much money on all these government programs.

Let's eliminate them all, cut the cost by 25%, just give people a check, so now we save money. So I could even sell it like that. Oh, I mean, I think it gets done on both sides. I don't think that, I don't think conservatives are immune to this. I think I mean, I think it gets done on both sides. Yeah. I don't think conservatives are immune to this. No. I think they absolutely, I think it's just as nasty and corrupt on both sides. That's the reason why this is such an ugly fight between left and right is because there's

something that the other side can always point out. You can see blatant corruption. Yeah, on both sides. Yeah. Yeah, no. It's blatant now. Didn't we just lose, didn't the government just say that they accidentally sent, how much money was it? $235 million. Yeah, we just lose, didn't the government just say that they accidentally sent, how much money was it?

$235 million. They just accidentally, it was an error. Terrorists. Yeah, it was an error. They're like, we messed up. Listen to me, you are gonna get audited if you PayPal somebody more than, what was it, 60 bucks? Yeah, yes.

And they just accidentally sent $200 million to terrorists. Oh, Jesus. Like, I can't even fathom that. Yeah, and they just accidentally sent 200 billion dollars to Like I can't even like fathom that It doesn't even compute and like that people want to get all upset and rage about the most nonsensical bullshit That's like such a huge thing. It's a really an accident funding 235 million dollars of terrorism and like whatever else you have to say is irrelevant to me. Yeah I mean, what's it? What's the total? The audit came back. So is the trillion dollar For what's that? What's the total now the Pentagon's up to just the last five years? I mean, I mean every year

It's been a couple trillion. This shit makes me so mad, dude like Sorry, you know the real conversation around this is is is, if we were to move into a future where machines really did all of the labor and did everything, and then we all just got free stuff as a result of it. What do you mean, if we are going there? Well, I don't know, who knows? What's gonna happen leading up to that, right?

But let's just say that happens. Oh my God, we got all these machines, they're super intelligent, they do all of our work for us, so now we're free to do whatever we want. I think that will be hell. I think so many people will be in such a terrible place because of that and not realize it. Right now, everybody's like,

a lot of people are thinking, I would love that, that'd be great. I don't think so. I think a lot of people would be so upset. I'm happy. Why do you think so many people, there's so many people that really struggle when they

retire because their whole life they were building towards this thing, this destination to get to. I mean that's the book The Alchemist, that's all about it. I mean the, you know, and I don't know, I think that part of the hacks to being successful in life, it's not a certain dollar amount that you achieve, it's realizing that, that the work is the best part, Is the struggle is the best part. It's my purpose. It's what I'm here to do. I share that same story over and over. It's been a while since I brought on this podcast,

but I always talk about that time where Katrina said that to me. It was one of the most profound things whether she intended it to be or not. That made me really think when I was bitching on my way home from work, because we just had a lot going on at the time, I was stressed and frustrated, and she goes, would you want it any other way? Really? And I really had to think about that,

like, fuck, you're so right. If it was so easy, I had no challenge, I was like, this would be boring. It'd be no fun. And everybody thinks, oh my God, that would be so nice, because yeah, when you're in the thick of it, a break and easy sounds so- That's what you want is're in the thick of it, a break and easy sounds so, yeah, you want to break and it sounds so easy. But I tell you what,

give you easy for a year straight and tell me if you won't, you wouldn't be dying to go back to work and struggle again. That's what would happen. That's what happens to people that retire all the time is they, they say, they say, they say, they say, they wait, they wait, they get to retirement. They mathematically figured out, okay, this is what I can live off. That's great spikes post retirement. Yes. And then they go, okay wait, they wait, they get to retirement, they mathematically figure it out, okay, this is what I can live off. That's the great spikes post-retirement. Yes, and then they go, okay, what do I,

and then they get enough rounds of golf and fishing, and then after you've done that. Arthur Brooks wrote a book about that. He said that there's a divergence of people after retirement. There's like, I don't remember what percentage, a significant percentage get less happy and more depressed and more sick, and then there's a percentage,

smaller percentage of people that do better. The ones that teach, right? They're the ones that teach. So it's like they switched from doing to teaching. That was the key is that they became, they went out and volunteered and taught. And then the other one's just like, you know. My dad struggled.

My dad retired early because of injury. So did my two best friends' dads, same thing. And he was, I remember, I don't know, how many times he remodeled the house, he did the backyard. And I remember him losing his mind because, since he was nine years old, he worked his ass off, and now, because of disability, he couldn't work anymore. And there was a period there where it was

really challenging for him. And then he ended up joining a biker club, and he made some friends, and he's got some other purpose now, really involved with his grandkids, but there was like a four year period, dude, where he was, it was not cool. My dad just keeps making cabinets.

I'm like, another cabinet? I go, you know, and he's just showing up and I'm like, that's great, you know, but this has gotta end soon, right? I don't think there's any more space. This cabinet's the whole thing. You know what, I'm gonna redo these cabinets. You know what I'm saying? I want a cabinet space. This cabinet's the whole cabinet. You know what? I'm going to redo these cabinets. You know what I'm saying?

I want a cabinet in the cabinet. That's a great read, if you guys have not read it. I don't know if I've brought it up on here or not. Die was Zero. That was a really pivotal book for me in the last decade that I read. Somebody just recommended that to me. It's a good read.

It's a really good read. Somebody just said you got to read that book. It's a really good read. Can we make that the shout out? Let's do that. We've already shouted it out. A long time ago. It's a really good read. Can we make that the shout out? Let's do that. I've already shouted it out. I think I probably did. A long time ago, yeah.

I mean, I would definitely think you should read it for sure, where you're at. So my journey with money was like this. Early 20s, as soon as I got ahold of any of it, I thought I was rich and also insecure about it. So I wanted to show off everything. So I was constantly buying for other people and buying things for myself,

but really it was for other people. It wasn't really for myself. It wasn't making me happier. And I did a lot of that, right? Living well above my means for the first, I don't know, 10 years of making really good money. And then of the course, the big 08 crash, that was like a come to Jesus for me

and realized, oh shit, like I'm not really prepared for a rough winter, you know? So then I went the other extreme where it's just like super tight with everything and saving and thinking retirement in that direction. And then, and that's kind of where I had been for a while. And then that book came and it really kind of changed my mind about how I think about it. I mean, for example, I don't know if I've asked you guys this stat or not. You guys know the average age that somebody inherits money from their family?

Isn't it when they're retired? Yeah, 65. 65. And you know, like what percentage of those that was actually helpful? Like hardly like 1%. At that point, you're fully done. And you know, like what percentage of those that was actually helpful, like hardly like 1%. At that point, you're fully done. You've either figured it out by then or you've already accepted you're going to be broken.

You don't care. Yeah. Either one, you solved it and you figured your life out because you're 65 already. Jesus, you probably already had kids and they're grown. So when the inheritance comes, it really does nothing for them. And the average age that an inheritance would make an impact on someone's life is between 25 and 35. So part of the message behind the book was like, listen,

if you want to do something to truly help your kids and give them a leg up, your move is to probably plan that somewhere between 25 and 35, otherwise what, you're just going to leave them millions of dollars when they're 65? Like, and then hopefully if you did a good job as a parent, those kids kind of figured it out by then. And so what'd you just do?

Who's the author on that? By the way, does anybody know? Uh, yeah. See if Doug can get it before me. Cause I have it. So let's put that up there because literally. Who? Bill Perkins. Alright, check that out. Yeah. He has a cool, I think he's like, uh, like was a professional poker player. So he's got a cool story too. So he's already got a kind of a cool story and And don't be discouraged or turned off by the title. The idea is not that you literally die with no money.

That's obviously a catchy title to get your attention because it's really not about that. It's really being a little more methodical though about because everybody has like this plan of like saving for retirement or saving for their kids but they don't have like a real thought process behind it. It's just like everything extra goes into investing and saving for their kids, but they don't have like a real thought process behind it. It's just like everything extra goes into investing and saving for kids.

It's like, okay, well, at this point- Are you actually gonna enjoy it and maximize- That's the other thing. And that was kind of where you seen me enjoying more of my money in the last like five years or so was like after I read this, I was like, you know what? That's like so true. Like when I've done this, I have all this set up

for my son and my retirement. And then I'm like, and then I'm like, then I'm not gonna care about this shit. The stuff that I'm interested in right now, maybe 10 years from now, I don't even care about it, but I really care about it now, and I feel like it's gonna give me joy and fulfillment now, so why am I delaying that, thinking that-

Great point. You know, it's gonna be better at 60, you know what I'm saying? So, I don't know, I thought it was a really good read, and if you haven't read it, I think it's worth a read for sure. Element is a company that makes electrolyte powders, no sugar, nor artificial sweeteners,

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What's up, Tyler? I'm Sam. Hey guys. How's it going? Good. All right. Super cool to be on the show guys. This is a really cool.

Never thought this would happen. Right. Awesome. But, uh, I'll get right into the question here. Um, a former high level athlete with plenty of training experience. I love both the performance programs you guys have put out. I gravitate towards that style of training, but enjoy programs like anabolic advanced and aesthetic as well.

I still play sports, mainly hockey at a high level recreationally. And throughout the winter, I'm typically on the ice five to six days a week. In the summer, more like two to three days a week. And at somewhat lower intensity. Although the reality is I'm no longer a high level athlete, I feel I ask nearly the same demands for my body athletically as I used to. I'm curious as to what kind of. I feel I ask nearly the same demands for my body, athletically, as I used to. I'm curious as to what kind of yearly rotation of your programs you guys would recommend that would represent kind of a typical athlete cycle, postseason,

off season, in season, that kind of thing. Great question, man. How, um, uh, so I'm assuming you played, uh, hockey for a lot of your life. Um, how old are you now? Uh, 29. Okay. So here's what's interesting about someone like you right the fact that you're playing so much hockey still at a high level you're really getting a lot of the or maintaining a lot of the athleticism through your practice and

the games. Strength training at this point is going to be in one of two categories. Category one gaining gaining more strength, more muscle, more speed. Category two, preventing injury. I would do the preventing injury when you're training the most in hockey. And then when you do the least amount of hockey, that's when you can kind of focus on building if you want. But to be quite honest with you, a program like MAPS Performance and Performance Advanced, you never need to cycle out of those.

Those are the two, you know, of the few programs we have where you really don't need to come out of it ever because they hit everything. They're so balanced. They're so good with mobility, strength, all those things. It's not really necessary to move out of them. Yeah, to Sal's point, it's a sliding scale. So depending on like how you structure that for your off season, you put more emphasis on the strength training and really kind of highlight that fact so we can schedule two to three, you know, foundational type workouts throughout the week that you can do effectively.

And then in season, which I think that, we've brought this up a few times. We even had Corey Schlesinger on the show to kind of, you know, reiterate this, but like these micro workouts, like the 15-minute style for in-season training, it works fantastically. And that's just because we can keep that stimulus and basically maintain the muscle and strength that you have. But now all our emphasis is on the actual sport and the skill. But yeah, like, again, toggling back and forth

between performance and then, I would say, Mass 15 would be the only one I would add in there for the end season type of trading. Yeah, great, that's great. And off season, you're telling him that he should run three foundational days in season, either one foundational day or 15 minutes. Exactly.

So that would be kind of your option. So in season, when it's winter time, you're only training one day, one foundational day from performance a week, that's it, the rest of your 15. Or Maps 15 style. Be nice if we had a functional version of that. Yeah, yeah, yeah.

We got something coming down the pipe for you, Tyler, don't worry. Be nice. Yeah, and off season, just follow mass't worry. Be nice. Yeah, cool. Yeah, and off season, just follow mass performance or mass performance advanced. That's it. Right on.

And you'd be set, man. Yeah, yeah. Those really take care of that. It's actually one of the few programs that we've, and we've talked actually, I don't know if we talked on air about that before or not, but we've definitely talked off air of like, if there was a program that I would tell a client,

like you could run this indefinitely, it would be that program. that program because it addresses doesn't have any it doesn't really create imbalance Yeah, and you may not go you may not be able to take that program and become a high-level power lifter from it But you absolutely will keep yourself in great athletic super balance. Yeah, very very balanced Cool, that's awesome guys. Yeah, you got it Right. Thanks for calling in bro. We didn't ask you if you have all those. Do you have maps 15? I don't have maps. Okay. Let us, let us take care of you. We'll send that to you. We'll send you maps 15. Sweet. Wicked. Cool. Thanks very much guys.

You got it. All right, thank you man. Yeah, that was easy. At that level, like, you know, uh, a lot of the, your, your sport is going to handle a lot of the- It's a great question. I mean, that makes a huge difference at what part of his journey he's at. And when you're still in your twenties and you're still, you know, you're not, maybe not playing at the professional level with this guy's playing five days a week in, you know, in the on season time. He's at high level too. So it must be one of those rec leagues. Yeah. Yeah. He's not doing like newbie to hockey. He's playing still at a very, and those things can get competitive.

Let me tell you. They can get a lot of ex high level college. Yeah, you have ex pro and college athletes that are playing, right? Or the guy who just didn't make it, right? That's in his mid 20s still. So he's getting plenty of great athletic training. Now it's to your point, which I think is a way to look at it, is I'm either in the off season I'm trying to build a little bit of strength or in the end

season I'm really trying to protect myself. It's more like that instead of trying to throw the whole kitchen sink at it. Our next caller is Christina from Canada. Hi Christina, how can we help you? Hi, good. I just want to say thank you for everything you do. I'm a new listener, so I will introduce myself. I am 39. I've been an athlete all my life, playing ice hockey since the age of five, and I continue to play. I have competed in 12 bikini competitions in the last 10 years.

I have lupus, celiac, and just had a full hysterectomy to remove cancer last month. I am now cancer-free. I was always a cardio buddy and underage my protein. I was having digestive issues, so as of December 1st, 2023, I went full carnivore and made the decision to try and put on some muscle to move to the figure category. I sent in my question, which has now changed

back in March. My question at the time was, I have been competing in bikini competitions and I'm finding my feedback from the judges is I'm too lean. I want to move up to the figure category, which requires more muscle. I'm currently on the carnivore diet as it has cured my audio immune symptoms. How can I put on size and how should I change my training to go from bikini to figure? At the time I was currently eating 200 to 250 grams of whole food protein and eating about 80 grams of fat. But since then, I started listening to you guys and it has helped me enormously. I dropped my protein intake to 130 to 150 grams and increased my

fats to 100 to 120 grams. I started eating whole eggs instead of egg whites, fattier fish, regular ground beef instead of lean bacon and I added more sodium. When lowering my protein I increased my fats and my calories went from 1800 to 2200. I completely cut out all my cardio and that consisted at the time, spin biking five times a week for 60 minutes. And I have noticed a huge change in muscle growth and strength. I'm hitting new PR every week.

I now feel I can actually become a figure competitor. I have new questions though. Should I be taking extra creatine even if I'm on a carnivore diet and getting it naturally from all the meat I eat and I have noticed since going carnivore, I need less sleep. Is this true? You need less sleep when on the carnivore diet? If I'm lacking sleep on the carnivore diet, should that be concerning to me or should I be prioritizing more sleep?

Even though I feel well rested on an average of six hours of sleep at night, I currently live six days a week, um, lifting, hitting everybody part two times a week. Oh, great question. Okay. So, uh, just some more questions. Have you had, and I'm sure you have because of your history, but, um, have you had somebody do gut testing with you to look for things like SIBO, CFO, parasites, anything like that, uh, before going carnival? No.

Okay. No, I haven't. I've been on a two year waiting list to see a specialist. In Canada, the medical system isn't the fastest. Okay. Well, will you be open to working with a functional medicine practitioner privately? No. Okay. All right.

And that, what I would say is there are definitely cases where the carnivore diet seems to be ideal. And in those cases that I've worked with or seen these are individuals who we just mysterious we can't figure out what's going on. Now oftentimes many of the issues that people have autoimmune stem from the gut and they're they're undiagnosed issues like parasites, SIBO or CFO so that could be bacterial overgrowth or fungal overgrowth. When those are treated the symptoms go away and then the person can then eat a more balanced diet. So that would be what you'd be looking at. And if you were open to working with... We have a forum by the way

that's free so you don't have to pay for it. And you might be able to ask questions there and maybe help yourself. It's... which one is... which one's for? MP Holistic Health. There you go. MPHolisticHealth.com. So I go there. No, no, it's on Facebook. I'm sorry I'm sorry. MP holistic health on Facebook. Sorry. It's a, it's a free group. You can join this functional medicine practitioners on there and you can ask questions and all that. All right. So I have questions still. Yup. Uh, I just, I'm curious, uh, why, why all the shows? What's, uh, what's with the competing?

Um, I just love it. It's, I'm not trying to go pro or anything. It's just a hobby. It keeps me grounded, keeps me in a routine. It's easy for me to stay lean. So yeah, it's just a hobby. Okay. And then one more question. Why wouldn't you want to work with a functional medicine practitioner? I'm just on a waiting list to try and get with one. Okay. All right. So privately privately you just don't want to, it's the out of pocket issues that would be the reason why you wouldn't work with someone privately?

Yes. Okay, all right. As far as the diet is concerned and sleep, no, that's not a typical reaction or response to changing to another diet, unless. Unless it was she was eating something that was bothering her before. Well, six hours a night is very rare, super rare.

It was like something like less than.1% of the population are, I can't remember the label, are individuals who need closer to six or seven hours rather than eight. But if you were sleeping more before, less now, I mean you feel well rested, it's hard to say. Could be hypomanic. Do you have symptoms, like do you get into If you were sleeping more before, less now, I mean, you feel well rested, it's hard to say. Could be hypomanic.

Do you have symptoms, like do you get into these dopamine states where you're like impulsive and energized and I'm doing everything, I'm hyper motivated and is that sometimes followed by periods of I'm really tired, don't feel so motivated? Is that resonated at all with you or does this just feel totally normal? Totally normal. Like I feel like for instance, I don't drink coffee. I have no caffeine. When I wake up in the morning, I take a cold shower.

That's how I wake up. Okay. Uh, like I have, that's the thing is I'm getting six hours of sleep. Average. If I get seven, good night, but I don't feel tired and I feel well rested. If you feel good and you feel rested and you're not getting any energy crashes or any symptoms of lack of sleep, then I would, you know, I would say you're probably okay.

I think you're going to be okay. Um, and then did you have any, were there more to the question? I can't remember. I mean, I have more questions still too. Like, so like, give me an idea of like your, like, I know you're asking some questions about the protein and stuff like that too, but what's like your overall arching goal of like for yourself? Is it more health related? Is it more performance related?

Is it more about aesthetics and looking a certain way? Like, what, like what, what's the main goal? Uh, to look a certain way. I want to put more muscle on so I can compete and figure. Okay. Yeah. I mean, at this point, it would just be bumping your calories and you're eating enough protein for someone. How much do you weigh? 126 pounds. Yeah, your protein intake's fine. So the way that you would increase calories and you are very limited with what you can eat, I would eat things that fit within that context that is more palatable because you're probably

running into satiety. That kind of a diet can be very hard to push calories because you just feel so full. So I would look at foods that are a little bit more palatable that fit within that context. And that's pretty much it. Avoiding the cardio is a good idea. Focusing on getting stronger in the gym, not over training, great idea.

So you're doing everything else right, it's just now a matter of being able to eat more calories, which can be hard on a carnivore diet, because it really crushes your appetite. It's very hard to do it on that. I mean, the move might be, and this is obviously where a functional practitioner would help, right, if you did some testing,

so we could, because I'm assuming that there was probably something that you were eating when you were eating a different diet that was causing issues, and then you going carnivore has eliminated that, but it doesn't necessarily mean that like all carbs are bad for you. I mean, you could probably, there's probably some carbohydrates like fruit. Have you experimented with honey and fruit? Yes, and it just goes right through me.

Okay. All right. In that case, yeah. Yeah. Okay. Yeah. Stay the course. And like I said, I know of people who they do all the testing and everything comes back, no parasite, no bacterial overgrowth, no fungal overgrowth.

We don't know what's going on. And their body is, like yours, hyper reactive to different foods, and so eliminating them seems to be the only relief, in which case, stay the course. Really, it's just a matter of bumping calories, and you're gonna have to find, stick with foods that are more palatable, foods that you can eat more of,

in order to hit those more calories, because it's tough. When you're eating a lot of, when you're carnivore-based, it's really hard to eat a lot of calories. It was the most difficult thing. So you've just been listening for a short period of time, but when I was competing,

was the time when we went carnivore, we dabbled in, or the ketogenic diet. And I was reporting back to the guys, the hardest part about this, I loved how I felt. Same way like you, like I saw all these great benefits. Like I have autoimmune, right? So I have psoriasis. I noticed it tamped that all down.

So the way I felt health-wise was really, really good. What I had a really hard time with was actually building muscle on it because it's just hard to consume that much meat and calories through only eating meat. So that was my exact struggle and it was right around the same time I was competing and so it's a really tough thing which is why I kept asking questions about you know what is the main goal? Like do we have to compete? Like if you're trying to compete and doing that is it's, it's tough, man. It really is.

How many days a week do you, do you lift weights? Six days a week. You know, you might actually gain muscle by bringing that down. Yeah. Running like an animal. Yeah. So I took a week off and cause I was out camping, came back and my lips were through the roof. Oh yeah. You're over trained. That's your sign. Huge indication. You drop your training. That's your sign. Huge.

Yeah. You drop your training volume way down and you'll probably, you'll probably gain muscle as a result. Have you followed like a basic full body three day week routine? No, I just been doing just kind of your basic body builder routine. I would love to see you on anabolic. I would love to see you on anabolic. Oh yeah. You, you probably going to gain muscle. If you got stronger from taking a week off, that's what 100% means you're doing more. Not only more than it's necessary, but you're probably preventing yourself from progressing.

And I'll also mention food allergies, friends in my family, my mom, my sisters, and my brother, we all have celiac, so it is a genetic. Yeah, no, I mean, like I said, there's definitely situations where we just don't know what the hell's going on, and the least reactive foods typically are meat, typically tends to be the case. So I would cut down the volume of training for sure. 100%.

I mean, look, you already saw lots of positive things from some of the adjustments that you made from listening to us with the cardio and things like that. If you trust us, that would be if you're a client and this is what you're telling me, this would be the next move. Especially trying to build right now, getting that added bit of recovery is going to do wonders. What's awesome is you have such a great, you have a great physique already.

You've been lifting for a really long time. You'd be surprised how little volume you need to progress. Really what you just need to do is be able to be in a caloric surplus, we're challenged by what we can eat. And so the move would be to scale back to volume. And I think you're going to see a positive. If you get stronger consistently, you will build muscle. It's just a hundred percent how it works.

So at this point, the goal should be to get stronger. So, you know, either a full body three dayday week routine like Maps Anabolic or Maps Anabolic Advanced or even a powerlifting based routine where the goal is just to get strong like Maps Powerlift and I bet following that you'll probably see yourself gain some nice lean body mass as a result. Well let's start with Anabolic, let's send her Anabolic. We'll send you Maps Anabolic, do the the three-day week version with the trigger sessions and if you're getting stronger week in and week out, it's working, you're moving in the right direction. And one more thing, so would I benefit

from taking a creatine supplement, even though a ton of natural creatine from all the meat I'm eating? You know, from a muscle gain perspective, it's probably not, however, there's interesting studies that show cognitive benefit from higher doses of creatine. I don't think it would hurt. I don't think it would hurt to try and you would know, take five grams a day and then

within a couple weeks, see if you notice a difference. If you don't, probably a waste of time. I wouldn't worry too much about it. Although I will say this, because you're so reactive, be very careful with what you take. It's just, let's be honest, bro, even if she gets a little bit of bit of benefit from it's not enough to make a difference on your fizzing so much meat Yeah, yeah, you're you're so high on on protein already. How many pounds of red meat are you eating a day? I'm eating about two eight ounce steaks a day tons of regular beef. Yeah. Yeah, you're probably topping out You're fighting and even if she wasn't again, it's not you're as topping out with creatine. And even if she wasn't, again, it's not, you're as a competitor, like you're judging your

physique, you're not going to see a difference in a program ran all with creatine and one without it. It's not worth it. Save your money. It's like, it's not a big deal. So you're doing a lot of the right things already. Some of this, by the way, too, might just be giving us a little bit of time. How long has it been since you've cut back on the cardio and done some of those things?

Has it been very long? Well, it's been, I had to take time off because just last month I had to get a full hysterectomy. So I'm back to lifting back and I got back to lifting a couple weeks after and my strength has increased way more just two weeks after getting a surgery than before the surgery. Christina, you were so overtrained. Yeah, and you might just, you know what, just this is time. Dude, maps anabolic. Yeah, you're doing the right things now. Maps anabolic, I think getting you shifted over to that,

and then just give us some time like this. I think your body's going to respond positively. You're going to gain a lot of muscle. If that's the case, if coming two weeks after surgery, you were stronger, you were really overtrained. Yeah. OK. Yeah. Okay.

Yeah. Check back in with us too, I'd love to hear an update back from you in like 30 days or so just to see how things are going. Okay, will do, thank you. All right. You got it, thank you. Thank you.

That sucks, it's just a wait two years. I have a really hard time answering questions like this when it's like we have all these health things that we're trying to. Yeah, you shouldn't compete. Yeah, you just, and then my job is to, answering questions like this when it's like we have all these health things that we're trying to Yeah, you just and and then and then you know my job is to you. It's your goal It's your body right so if you tell me and she was very straight up. I don't care about how I look That's what I'm trying to do, and I like competing so it's like okay. It brings her joy

Yeah, so I'm not gonna. I'm not gonna argue or wrestle with someone like that But when I hear things like I we have all these autoimmune issues and we've got this stuff that we're trying to solve that's related to health, sports are not healthy for the body. But I don't have the time to have to say that. Any sport is not healthy for the body. And I know people get all up in arms about that. But it's like, it's the truth. Anything at that high of a level,

whether it's playing football and crashing into people, or it's dieting extremely for long periods of time to get on stage and present yourself at an unhealthy body weight. Recreational fun stuff, good for you. Right. Training to compete at a high level. At a high level, it's not about performance.

It's not healthy for the body. And so you're juggling this like, I'm trying to solve health issues and be a healthier person, while simultaneously doing something that is unhealthy for my body. And hey, there's nothing wrong with that. For periods of time, if you want to do that, you're an athlete.

I'm not shaming anybody for that, but I'm always challenged with when I get questions related to this and I'm hearing I'm trying to become healthier. I want to be healthier with these things. Just like plugging holes in a ship. Yeah. And it's like the truth is, if you let me do whatever I wanted to do with you as a client and guide you I would say hey Let's just stop competing for a little bit and let's really try and solve

This all these health issues that we're dealing with and guess what you're probably gonna look pretty awesome by the way Why we do this, but you're not gonna have this pressure of in six weeks I got to get on stage and look a certain way and having to put that stress on the body. And so always challenged when you get a caller like this, because I don't have the time to build the relationship with the client, to build the trust, to then convince them that, hey, let's maybe take a break for a while and go this direction, and let me see what I can show you.

I have a hard time with that. Our next caller is Sylvia from Kansas. Hi, Sylvia. Hi. How can we help you? Hi, guys. How you doing? Hi. So I'll just start off here. I'm 33 years old, 5'5", about 182 pounds. I have been using some aglutide. I'm on week nine and have seen good progress. I've lost 12 pounds so far. I am in phase two of MAPS Muscle Mommy

and absolutely love it. But I'm wondering if it's too much volume for me while using some aglutide. I don't track my calories because it's one of the habits I'm trying to break. I just have found that I'm so fixated on finishing what I've measured out. But anyways, sorry, my question arises from about a month ago. I sit at my desk for eight hours for work, but I religiously go to the gym to lift three times a week.

And so I'm also getting about 9,000 to 12,000 steps a day through walks in daily life. About a month ago, when I first started phase two, I caught a summer cold, so I didn't go to the gym for a couple of weeks. But during this time, I saw a massive decrease in my weight. And so I'm wondering if maybe muscle mommy is just too much activity for me at this time.

It's just looking for your guys' opinion on that. How do you feel? Tell me how you feel. I mean, overall, I feel a lot better. I used to have back pain, which I don't anymore. I kind of, I get about seven hours of sleep a night, but I still kind of feel tired during the day. Are you, are you getting stronger in the program?

Um, that's the other thing. Actually I've, I've noticed that I've been decreasing in weight a little bit, maybe about like five pounds. So, you know, this know, this is a great question because you're on a GLP-1 and for people listening right now, like when you drop your calories, that's what GLP-1s do, they tend to make you eat less,

the amount of volume you can handle decreases as well. Muscle Mami is a very appropriate program for most people, but if you're in a really big calorie deficit or your calories are just low, it may be too much volume. It might just be too much volume in that context. I think a program like Maps 15, the advanced version of it, I think would be probably more ideal for someone like you during the stage, during what you're doing. Because if you're not getting stronger, that also tells me it might be too much,

in combination, especially with you saying you're getting a little tired. And sleep. And sleep, so I would go, Matt, do you have MAP 15? I don't, no. All right, we'll send that to you. I think that would probably be more appropriate considering what you're doing at the moment.

And then if you start to get stronger in the program, you know you made the right, it was the right decision. Okay, thank you. Yeah, I wasn't with the strength portion. I wasn't for sure. Um, you know, with being in a calorie deficit, you guys have mentioned before that that's kind of normal, but It is, it is, but you know, I'll follow up with this then. Were you lifting weights before you followed MAPS Muscle Mommy on a consistent basis? Yes. And what were you doing before? Yep. So I rotate between anabolic performance.

Okay. Some strength loss can happen with a calorie deficit, but I think considering the context of, now that we have some experience with GLP-1s and what they can do with calories, it's a lot easier to do too much. You just have less coming in. I mean, do you feel like,

because I've had a lot of family and friends now and a lot more experience with the GLP-1s in the last six months. Are you, does it feel like you're eating a lot less or does it just feel like you're eating a little less? How does it feel to you in eating a lot less, or does it just feel like you're eating a little less? How does it feel to you in comparison to what you were before? A lot less, honestly.

There you go, that's it, that's all I need to hear. That's enough to know right there that it's, because some people, I have some clients that are running GLP-1s and they're like, yeah, I've noticed my cravings a little bit down, but I'm not, I'm still eating a lot, I still feel fine. I'm still eating, finished my meal. But when I took it, it like crushed my appetite. I was eating half the food that I was eating before. So, and I could totally feel a dramatic difference in my energy. I had to scale back

my training intensity and volume. And so if you can tell, even though you're not even tracking, you can tell that you're eating significantly less than what you were for, then 100% it's too much. Hydration is also a big component to that too. Right. So just making sure. I don't know how you've been tracking with that, but making sure, yeah, you're good and hydrated.

Sodium, if you're not taking element, you should have element. Use element, drink a lot of water, and run MAPS 15 should see a positive effect from those things right there in itself. Okay, perfect. I'll definitely start on Maps 15. You said the advanced version, right?

Yeah, you can do the advanced version. We'll send that to you. Okay, thank you guys. All right, Sylvia. Bye. We're gonna get more and more of these types of questions. But you know, one of the biggest mistakes people make when they go on a diet, JLP one or not,

is they drop their calories and then simultaneously increase their activity. Yeah. That's a bad combination. You reduce your calories, you're not as stable. Deprive yourself of energy and that's right Yeah, just especially when it's it's a significant if it's enough that you really know I mean that was what I was looking for those right question because I

Definitely have had now to those some clients and family and friends that are taking GLP ones and they they're like, oh, yeah No, I'm eating slight. Yeah, they're like I'm eating about the same. I'm not really so okay someone like that Maybe I'm not too concerned, but if you're like, oh no, I'm eating a lot less and they're like, I'm eating about the same. I'm not really. So OK, someone like that, maybe I'm not too concerned. But if you're like, oh no, I'm eating a lot less, and it's like a quick answer that you know, because you're probably missing a whole other meal or half the calories you're eating, it's like that's a quick, you don't need very much intensity and volume

in strength training right now because you're so low calorie. Our next caller is Sharon from England. Hi, Sharon. How can we help you? Hello, hello. Hi, calorie. Our next caller is Sharon from England. Hi Sharon. How can we help you? Hello. Hello. Hi guys. Thank you for having me.

This is an absolute privilege. Thank you. Thank you. How can we help you? Um, okay. So, um, I'm going to say a little bit about myself. First of all, I'm 52. I've been, um, strength training for about two years.

Um, absolutely love it, really committed. And at the moment I'm doing your anabolic and I'm on phase three. It's all going really well. The only thing is, it's not to do with like that program. It's just a general thing because I've been doing it for two years. I don't feel that well, I've got definition on my arms. Love that. I feel much like much firmer, but I just don't seem to have that definition on my legs. And I'm just wondering, you know, is it my age?

Am I not doing strength training heavy enough? Or am I just like wanting too much too soon? I just was hoping that you could guide me in the right direction or just tell me what I need to be doing. Tell me, tell me a little bit more about, uh, the last kind of two years, your journey nutritionally, like what have you done? Uh, have you been on like a maintenance? Do you have you ran cuts? Do you eat a calorie with surplus?

Like, what does the dieting look like for the last two years and currently? Yeah. So I was 59 kilos. And then when I started strength training, it went up to 52, 51. And that's generally where I am at the moment. I think I've got quite a good diet. I do watch my protein. I'm probably having about 80 grams, I'd say, of protein a day.

I'm not really dieting as such because I just kind of, you know, I sort of, I average about 1,500 calories and that just seems to keep me ticking over. I'm not really, you know, overly hungry or anything like that. So- that helps. That helps me a lot, actually. So I think what you would benefit from is a going in an intentional surplus and really, and you also asked the question too, like, am I not lifting enough weight? Um, do you, do you feel like you could probably push yourself more strength wise or do you, do you find yourself not adding weight to the bar when maybe you can like, cause that would be an area where I'd want to push you is really push getting

strong in your legs, squatting deadlifting heavy and intentionally being in a calorie surplus for a period of time. Not a massive one. If you say you eat around 1500, you feel good. I might try and stretch you to 1800 to 2000 range and really try and you know push weight while we're lifting on your legs and build some muscle and and focus on building quite a bit of muscle down there and then after we've done that for a period of time I would go the other way and lean you

out so I could reveal the muscle that we've built on your legs that would be a good idea because what might be happening right now if you're just kind of hovering around these calories is you're doing enough to add a little bit of muscle but then you also are low enough that you start to lose a little bit and you're kind of staying healthy and you look you look really healthy and fit so doing good there but if you want more like I want to build more I want my legs to look more shapely, more muscular, then we need to be intent, have an intent to build and grow the legs and build muscle there.

And that might be by us increasing calories intentionally for a period of time while also pushing the weight on your legs. Sharon, do you, do you know how many grams of fat and carbs, carbohydrates you eat? Do you avoid either of those or is it pretty balanced? I really try to eat fats like lots of salmon and Amiga. I sort of, but I do try to steer clear. Well, I do have a bit of carb, but you know, I don't steer clear of bread

or anything like that, but I probably like to have more healthy fats and like proteins really. If you added about 40 grams of protein to your diet, maybe another 10, maybe 15 grams of fat, I think that would give you the extra calories that you need to fuel the muscle. Another 40 grams of protein to the 80? Is that what you're saying? Yes. I would add another 30 to 40 and another 10 to 20 grams of fat.

That'll give you the extra calories that you need. If you want, instead of the fat, you could add 30, 40 grams of carbs. I don't think it's going to make a difference. That'll give you the... Here's what's going to happen. You're going to build muscle. If you're getting stronger and building muscle, you're probably not going to gain body fat. Then you end up becoming leaner as a side effect because you're now leaner as a percentage of your body weight.

So in other words, if I gave you five more pounds of muscle but you gain no additional fat, you're actually leaner and you'll see more definition because it's about body fat percentage. It's a percentage of your body weight, not necessarily the total amount of fat that's on your body. Then the other result is that it has a faster metabolism. It'll be much easier for you to get a little leaner.

Which, you look like you're pretty lean now. Especially with your body weight and seeing you on camera. You're looking like you're pretty lean now, but based off your calories and all that, I think Adam's on point. If we try to build, I think you're gonna get better results than if we try to cut. I wouldn't wanna cut at 1500 calories.

It's not a good idea. Definitely not. And to simplify even more what Sal said, just look at your current diet without changing a lot. Look at your current diet and just every time you eat meat, have an extra ounce to two ounces than you normally would. And there it is. So there it is. That'll do it. That'll take care of the fat and they'll take care of the protein. So whatever- Yeah, sorry. And just do that for what, a set period of time or just do that- Indefinitely for now. Yeah, sorry. And just do that for what? A set period of time or just do that? Indefinitely for now. Yeah, keep going. Yeah, yeah. Just you need more, your body needs more calories and it would definitely benefit from a little bit more protein. It's an easy way to bump

the calories organically without trying to get all complicated or add a shake or anything like that. You could use it through a shake if you like doing that, but a much easier way would be just look at your meals that you eat a day and instead of like if you consistently kind of eat six ounces of meat, make it eight ounces going forward. And that's a small enough of an increase that you're not going to put on a bunch of body fat. What you're going to do is you're going to put on some muscle and you're going to feel stronger in the gym. It's going to get stronger. And the result will be your metabolism will get faster,

like Sal is saying. But that's what we need to do at this point. Like I said, you look to me like you're pretty healthy. And I think that's a result of having a healthy diet, being consistent with training, and you look healthy and fit. But when a client comes to me and say, OK, I want more, Adam, let's go build these legs. I want them to look more muscular and shapely.

OK, I got you. But this is what we need to do. Now it's time to increase these calories and get this get more protein and let's go hit the weights hard for a while. I agree with all that advice. I'm curious, like, do you have any issues in terms of connecting with muscles in your legs or is that something that, you know, you are feeling that and you're getting good feedback at least from that? Yeah, I do feel I get quite good feedback. Actually, I was going to be a little bit cheeky and maybe add a little second question, but it is connected. So I'm hoping that's okay. We like cheeky. And basically, you spoke about adding more weight, which is what I'd love to do, especially with the squats.

But I do struggle a bit with my form and I've been practicing quite a bit and I've been doing the mobility. But the connection that I have or the difficulty is when I sometimes go to squat, I sort of feel a bit of a pain. It's not actually a massive pain, but I can feel it on my right leg, my inner thigh. And so if I try to add more weight, it just, I can't really squat, I can't really add much more weight.

And at the moment I'm at like, not right now. I'm at like 80. Yeah, yeah, no, not right now, but if you bump the calories, you'll go work out and you'll notice, oh, I'm stronger. And you'll be able to add weight to the bar.

Yeah, that'll be it right there. I wouldn't mind giving you, because you bring that up right now, a program that you'll benefit from is symmetry. So we'll give you that program so you have that in your arsenal, but we don't necessarily need to go to that right away. Although you could follow MAP symmetry

with the extra calories, and that'll do everything. Why don't we do that? You'll build, I should say. You're already in phase three of anabolic, which means you're almost done. Why not follow it up with map symmetry, increase your protein by about 30 to 40 grams, add another 10, 15 grams of fat, and then you're set. Oh wow, wicked.

Well, I would say what you're telling me is I can get the legs that I want. I can get that definitely. Yes, you can. Absolutely. Yes, you can. Just remember this, and this is actually very common. I've had many clients in this exact same situation. And your body, when we go in the gym and we lift,

we send a signal for the body to build muscle. That's only the first part of it. The next piece of that is that the nutrition that we eat, protein, the calories, there has to be enough to go there to go build the muscle. Otherwise, all we're kind of doing is kind of burning. We're staying healthy. We're staying fit. We're stimulating the muscle. We're keeping it. We're not building because we're not getting enough. We're not getting enough of the nutrients and calories needed to build the muscle. So we need to increase that so that when you go

put that hard work in, in the gym and you, and you, and you train hard and you send that signal like you're doing already, then the body has the nutrients to go, the building blocks to go add the muscle. And that's where we're at right now. We're just in an area where you're not quite enough. And so you're doing a good job of staying healthy and maintaining your physique, but you want to progress. And if we want to progress,

we need to increase those calories. That's right. Okay, amazing. Thank you so much. Thank you. Thank you for calling in Sharon. I would love to hear back from you after you've been doing symmetry for a couple months.

Reach back out to us. Yeah, definitely. Thank you, really appreciate it. And love the podcast. You guys have taught me so much. It's been amazing. Thank you. Thank you for the support.

Thank you, bye bye. Bye bye. I always wish I had an English accent. I know, it sounds so English. Cool. Everything is cool. My wife's family is from England, so every time I hear them talking, oh, you know how cool that would be if I had

that English accent? You know, take it more seriously. You know, a lot of, thanks Justin, a lot of, this is the answer for a lot of women, especially women, and I'm gonna stereotype here, but especially women from our generation, because we were hammered, especially when we were hammered,

eat little, eat little, don't eat this, don't eat that. So they're afraid. So 1500 calories is really hard to build muscle and strength on 1500 calories. I don't care who you are. So that little extra bump, as soon as she bumps it, she's gonna notice. Within the week, she's gonna be like,

oh my God, I'm stronger. It's also a very hard thing for both men and women to juggle that when you have a goal of you wanna be a little bit leaner and you wanna maybe even lose a few pounds, but then you also want to have muscle in a certain area. Definition. Yeah, very difficult to do.

Yeah, the definition of getting definition is building muscle. And if you are in a calorie deficit a majority of the time or all the time, you're just not going to build muscle. You may be able to hold onto it, sustain it, and cut what I think is happening to her because she's not really cutting, she's not really bulking,

she's kind of eating where she's satisfied. So she's getting enough calories to kind of sustain them and she's stimulating enough to sustain what she has, but she's asking to progress. And if you want to progress, build more muscle, she's got enough to sustain what she has, but she's asking to progress. And if you want to progress, build more muscle, she's gotta increase those calories to give the body the nutrients to go in the building blocks to go build that muscle.

Totally, look, if you love the show, and I know you do, go to mindpumpfree.com. We have a guide, the secret to building a great butt. You gotta go check it out, it's free, costs nothing. You can also find us on Instagram. Justin is at Mind Pump, Justin. I'm at mind pump de Stefano and Adam is that mind pump Adam. Thank you for listening to mind pump if your goal is to build and shape your body dramatically improve your health and energy and

maximize your overall performance check out our discounted RGB super bundle at mind pump media.com the RGB super bundle includes maps anabolic, maps performance, and maps 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.

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