Mind Pump: Raw Fitness Truth - 2406: How to Build More Muscle by Working Out Less, the Relationship Between Low Carbs & Poor Sleep, What to Do When Cortisol Plummets & More (Listener Live Coaching)

Episode Date: August 21, 2024

In this episode of Quah (Q & A), Sal, Adam & Justin coach four Pump Heads via Zoom. Mind Pump Fit Tip: Not all proteins are created equal. (2:11) The protein powder hustle. (13:06) The old Italian stereotype rings true. (18:29) Fun Facts with Justin: Nazi’s and meth. (23:23) Hot August Nights and car troubles. (26:32) Customer service 101. (34:15) Insulin sensitivity and cannabinoids. (44:18) Sleep up to an hour more with Eight Sleep. (48:02) Ideal bodyweight and fast cars. (49:58) Shout out to Personal Trainer Growth Secrets | Powered by Mind Pump. (57:33) #ListenerLive question #1 - What are some ways to increase cortisol? (58:44) #ListenerLive question #2 – Can being on a low-carb diet cause sleep disturbances? (1:16:47) #ListenerLive question #3 – Any strategies for my clients who seem to hit a wall with their appetite as we work to build their macros up? (1:28:42) #ListenerLive question #4 – Why am I still starving on a bulk? (1:38:08) Related Links/Products Mentioned Ask a question to Mind Pump, live! Email: [e-mail] Visit NED for an exclusive offer for Mind Pump listeners! ** Code MINDPUMP at checkout for 20% off ** Visit Eight Sleep for an exclusive offer for Mind Pump Listeners! ** Use code MINDPUMP to get $350 off Pod 4 Ultra. Currently ship to United States, Canada, United Kingdom, Europe, and Australia ** August Promotion: MAPS Bands | MAPS 40+ 50% off! ** Code AUGUST50 at checkout ** The Myth of Optimal Protein Intake – Mind Pump Blog Mind Pump # 1220: The 4 Best Sources of Protein Mind Pump # 1757: The Truth About the Anabolic Window & Protein Timing Joe Rogan Experience #2183 - Norman Ohler Nazis and meth Cannabis Use as Risk or Protection for Type 2 Diabetes: A Longitudinal Study of 18 000 Swedish Men and Women Mind Pump # 2060: Maximize Fat Loss With Continuous Glucose Monitors: Kara Collier Personal Trainer Growth Secrets | Powered by Mind Pump Visit Plunge for an exclusive offer for Mind Pump Listeners! ** Code MINDPUMP at checkout for $150 off your order ** MP Holistic Health Mind Pump #2372: Five Steps to a Faster Metabolism Mind Pump #2210: Best Workouts for Bulking & Cutting Mind Pump #2287: Bodybuilding 101- How to Bulk and Cut Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned Paul Saladino, MD (@paulsaladinomd) 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 Pumper. In today's episode, we answered live caller's questions. People called in, we got to help them out. But this was after we did our intro portion. We talked about current events and family life and a lot

of fun stuff. Today's intro was 56 minutes long. By the way, if you want to be on an episode like this one, email us at live at mindpumpmedia.com. Now this episode is brought to you by some sponsors. The first one is Ned. Ned makes hemp oil extracts that are high in CBD. By the way, this is CBD that you feel. Okay, most CBD products or hemp oil products, you take them, you wonder if you took anything at all. With Ned, about 45 minutes later, you know you took something. That's how strong it is. It really does work. Go check them out. Go to helloned.com. That's H-E-L-L-O-N-E-D.com forward slash mind pump. Use the code mind pump. you'll get 20% off.

This episode's also brought to you by 8 Sleep. This is a sleep system that uses AI technology to modify and alter the temperature of your bed, to match your body, to maximize your sleep. There's nothing like this anywhere else. 8 Sleep is cutting edge. Go check them out, get a discount through our link. Go to 8Sleep.com forward slash mind pump.

Use the code mind pump and you can get $350 off their pod for ultra. We also have a sale on some programs this month. Maps, bands, and Maps 40 plus. They're both 50% off. If you're interested, go to mapsfitnessproducts.com and then use the code August 50 for that discount. All right, here comes the show. T-shirt time! And it's t-shirt time!

Ah, shit, Doug. You know it's my favorite time of the week. Three winners this week. Two for Apple Podcast, one for Facebook. The Apple Podcast winners are J.K.L. Beavis and EvanGen89. And for Facebook we have Paul Escobel. All three of you are winners. Send a name I just read to iTunes at mindpumpmedia.com. Include your shirt size and your shipping address and we'll get that shirt right out to you. When it comes to protein, they're not all created equal. Some proteins are better than others.

In the context of a diet that isn't high or super high in protein, in other words, unless you're eating the super high levels of protein that we tend to recommend, closer to one gram per pound of body weight, pay attention to the type of protein you're eating. It actually makes a difference. Yeah.

Yeah, this one's always stirs up a little controversy among the vegans, I would say, because, and the data's pretty good on this, right? And again, let's paint the context. If you're eating, now I'll go with the the data because we say one gram of protein per pound of body weight just to make it safe but the data shows about 0.6 to 0.8 grams of protein per pound of body weight roughly we say a gram because people tend to miss that so we want to make sure people hit it but unless you're eating that

high amount then the type of protein you eat matters. And the data shows us that plant proteins tend to be inferior, tend to, because you could always find one plant better that's better than maybe an animal source, but generally speaking, plant proteins don't have the same amino acid profile that's beneficial, and we now have studies that show they just don't get absorbed by the gut as well as the animal sources

So this does this stay true? Even when you're comparing to you know protein powders like organify that use a blend of Plant protein it's not like it's just coming from peas or just like it's not coming from one source It's that it's blended that makes it better for sure So when you when you use a blend what you're trying to do is complement amino acid profiles. So if one protein type is, um, let's say low in one of the branch amino acids, then you'll

try and get another protein to compliment it that may be high, um, in it. That's why the old, what was the old, uh, adage, um, you know, beans and rice creates a complete protein. You ever hear that? I don't know how true that is, but I remember hearing that, um, uh, as a, as

a kid working out from vegan bodybuilders, nonetheless, um, a blend is better than a single source, however, animal sources are just superior across the board. Um, whey protein, egg protein at the top of the list, um, beef, very good chicken. I mean, all animal sources just tend to be better because they take they're easier to absorb So the bioavailability is better and they tend to be higher especially proteins like whey and egg in the branch chain amino acids leucine isoleucine and valine and When your protein intake is below that upper threshold that we're talking about, the branching amino acid,

especially the leucine, especially leucine, makes a difference when it comes to muscle protein synthesis. So leucine amount or leucine levels will help dictate how much muscle you build. Again, I wanna be clear, if your protein intake's really high, it doesn't matter. So if you're eating one gram per pound of body weight or target body weight, then it could all be plant.

It could all be whatever. But if you're below that, which a lot of people watching this are below that, most people that I've ever worked with. In fact, it was rare that I worked with someone that consistently hit the high protein targets. Well, we're going through this right now. It's interesting to watch too, cause Ethan, my oldest, he's like very into going through this right now. It's interesting to watch too, because Ethan, my oldest, he's like very into tracking his

protein right now and trying to get it first thing in the morning. And this is all in his own just because he knows he's putting all this effort in and training and he's starting to kind of lift weights a little bit. And like he's he wants to get like muscle and realizing how difficult it is. Like you really don't get a lot of protein from, you know, even your typical meal, your typical meal, even just a couple of eggs. And, you know, and he's thinking he's like killing it right now, you know, with, with his, his amount of protein that he's consuming and trying to get it from natural sources, but he has to be so intentional. And then to the vegan

points, like, dude, with the gastro distress and then like your sources, like, you know, that seems like insanely challenging to be able to actively get up to that level of like one to one ratio. What is it about this conversation that every time we have it, we tend to lose people? Like, it doesn't seem to me, like, it doesn't seem like it's that complicated

of what we're trying to explain But every time we have this like something within this will get clipped And taken out of context about uh what you're saying about comparing protein powders Uh, somebody will always misunderstand the point that we make about the point six to point eight versus one one gram to one Why we recommend that? Yeah, like I don't understand how much more we can communicate this or explain this better because we've done it so many times, but I feel like every time we do it always

riles people up or there's this big argument debate. It's like it's really, it's not debatable what we're talking about. It's what you need. We're repeating the same studies that we've all learned already for a long time. We've known this stuff. This isn't new science. For the longest time when you were a trainer, you were touting the 0.6 to 0.8 of lean body

mass. Didn't take that many years of training people to realize getting clients to calculate 0.6 to 0.8 on their lean body mass when they don't know what their lean body mass is at all times and they don't want to get a calculator out to do that. It was just much easier to say, hey Justin, how much do you want to weigh? Oh, okay, you want to weigh 180? 180 grams of protein is what we should be taking. Just easy.

It's easy. And when you factor in that 95%, if not more, of every client I ever trained was under eating protein when we first got them. So it's a difficult macro to hit consistently. Now maybe if you're 115 pounds it's not but most people aren't 115 pounds. So for the average person who's trying to build muscle track for the first time they tend to under eat protein so giving them a little bit higher target than what the studies and research say is the optimal amount is ideal. It's hard to get it anyway so we figure okay if I give them

that target give us a little bit of a buffer and it's easy for them to calculate. Your point about the proteins as far as the quality of it you say every time listen if you're hitting above your number so if you're hitting above that 180 that I recommended for say Justin was that person 180 and you're hitting 200 then it doesn't matter for say Justin was that person, 180, and you're hitting 200, then it doesn't matter. No. Then it doesn't matter what source you're getting it from.

You're getting enough that you're maximizing the benefits. But if you fall in the category of that 95% of people that are missing their protein a lot, then. Choose the best sources. Yeah, choose the best source of protein. I think it's pretty simple. It is, but you know, look, just to illustrate this, you use the example of a 115 pound individual.

You take a woman whose goal body weight, let's say, is 115 pounds, okay? Her target could be between, let's say, 85 or 90 grams to 115 grams of protein. We would say 115, because we know they're going to miss a little bit, but fine 90. You take the average 115 pound female, tell her eat 90 grams of protein. Okay, so that's 30 grams of protein for breakfast, lunch and dinner. What is a typical quote unquote high protein breakfast? Two eggs, two slices of bacon. That's way lower than 30 grams of protein. You put a 30 gram protein omelet

in front of a 115 pound woman, or that's her target, you say, eat that? Oh my God, what is that? It's like six, five or six, what is that, five eggs? That's five eggs. She's not gonna eat lunch. Who eats five whole eggs for breakfast, expect for bodybuilders?

It weighs 120 pounds. Nobody, now you take a young man, take a high school kid who's 150 pounds and you're like okay you gotta eat I don't know 130 grams of protein in a day or 150 grams of protein a day. So that's 40 to 50 grams of protein per meal. How many high school kids do you know start out with a 40 gram of protein breakfast or 40 gram protein lunch. Think of your typical quote unquote high protein lunch. What is it? A chicken salad.

What do you got, four ounces of chicken in there? Way low. A sandwich with extra deli meat. 25 grams of protein if you're lucky. If you're lucky. I mean this is why you hear me repeat this tip because I thought it was, one, it was necessary for me to hit my

protein intake and I found it to be for a lot of my clients which is carrying over the large meat dinner that you had into breakfast. It just there the other way to get behind the eight ball. Yeah the typical standard American breakfast is way low on protein super high in carbs and fats and super low on protein, super high in carbs and fats, and super low on protein. And so my way of helping my client, because I never had a problem getting my client to eat chicken, steak, fish, meats for dinner. It seems pretty standard for the average person.

Good point, dinner's typically when people can get close. Yeah, dinner tends to be the easier meal to hit their protein intake. So what I would just tell them is like double, triple up your portion size and let whatever meat that is carry over into breakfast and scramble it up with eggs. Eggs, rice or potatoes with that meat. Now we've got ourselves a solid 40 plus gram breakfast and now we're ahead of our target early on. And now the data, look, the data on this is very clear.

There's very few things in nutrition science that are super clear. The data around protein intake is pretty damn clear. If you eat in that what's called the upper limit of protein or the upper limit where you're gonna get benefits from protein, which is again,.6 grams to.8 grams per pound of let's say target body weight.

We'll just make it easy to understand. If you're eating that, what you will do, what will happen for the vast majority of people, unless there's digestive issues, unless the person has gut problems, of course there's individual variants, this is the vast majority of people I'm talking about, you'll build muscle much faster, you'll burn more body fat, even if the calories are the same. In other words, when you take two diets, exact same calories, one's high protein, one's low protein, the high protein diet results in more fat loss, more pure fat loss and less muscle loss. Every time you diet, your body tries to pair muscle down. That doesn't happen nearly as much when your protein is high.

You also have an appetite suppressing effect from protein. So for fat loss, it's great. So it's great for building. It's also great for losing. So across the board, regardless of what your goal is, and of course, athletic performance and all that stuff, regardless of what your goal is, this makes a difference. It makes a big difference. It's a measurable difference, um, in the studies. So, um, you know, it's, it's interesting that people debate this because,

cause what you'll get is like the bodybuilder that's like, well, I'm a vegan. I don't eat tons of protein, look at me. Yes, my grandfather smoked cigarettes from the age of nine until he died at 92. It's not evidence that cigarette smoke is not bad for you. We know this, we're talking about studies generally. The average person, most people watching, listening to this, if you do this consistently on a regular basis,

what you'll see is better results. It's just what'll happen. Since we're talking about protein powders too, I think this is a good time to talk about too. I don't know if you guys remember this. For me, this was really common. I would give a client recommendation and then I would normally tell them,

like, oh, go get this protein powder, and they almost always would come back and be like, oh, I found this other one. You know, at CVS for a fraction of the price. And then I show them. I think this is like one of the greatest protein powder hustles on the market, which is reduce the protein in per serving and show that you have a ton more servings

in there. So in other words, and you could sell it for cheaper. Same price, much more filler in there. Yes. But it's 15 grams per sell it for cheaper, right? Same price, more servings. Just a much more filler in there instead. Yes. But it's 15 grams per serving. And so someone sees the two jugs that look like they're about the same size, but one of them's half the price and what they don't realize is it takes double the scoop

of that one that was half the price to equate to the same amount of protein. It's like the most common hustle ever. How old were you when you figured this out? Were you a trainer when you figured this out? Ah, I was before a trainer because I remember the first time I fell for it. I remember the first time I found CV, I used that example because it happened to me right. I remember going to get a protein powder seeing a super

cheap one went oh my god I'm gonna get this one and then when I actually opened it up started doing it and then I read the serving size I was like wait a second I'm having to do double the amount of scoops to equate to my other one that was double the price. I'm like, it's the same thing. This happened to me with weight gain. And now I'm getting a generic brand too. So I've told this story before, but it's hilarious. Weight gainers are really popular in the late nineties, especially mid to late nineties.

Is it like Celtac? No, this falls right in line with the same hustle. It's the opposite direction. You need eight scoops. Here's your weight gainer. It's basically it's protein powder times eight. This hit, I remember this was the first time I realized, because I was young, I must have been 15 when I fell for this. This is the first time I realized that the supplement

industry is often full of shit. I'll never forget. I used to buy, so in the mid-90s, weight gainers were all the rage. Not protein powders, but weight gainers. So they had protein in them, but they also threw a bunch of dextrose and carbs to- Yeah, but there's sugar in there with it.

Yeah, and then they tell you to- So what they would do is they would say, and they'd have it, the title of the, or the name of the supplement would always have a number, like- Mega mass- Mass builder. Mass builder stuff, yeah.

I stated, I started with gainer's fuel, 1,000. That was TwinLab gainer's fuel 1,000. 1,000 calories per serving. They don't tell you, by the way, that 500 of those calories come from the whole milk. They tell you to blend with it. It's like 20 ounces of whole milk. But I did that, right?

And then I remember I went to the store. I used to go to this vitamins shop with my dad when I was a kid. I worked real young and I'd save my money. And I went in there and I was gonna buy my gainers fuel. And then right next to it was this jug of MegaMass 2000. I'm like, 2000? 2000. Oh shit, this is gonna be wayass 2000. I'm like, 2000? 2000.

Oh shit, this is gonna be way more effective. Bought that. And then it was like three months later. So I was taking MegaMass 2000, right? It was my weight gainer of choice. Then they came out with MegaMass 4000. So the same company had 4000. And I was like, this is amazing.

Now it came in what looked like a paint bucket. So it looked like a bucket with a lid that literally was like, this is amazing. Now it came in what looked like a paint bucket. So it looked like a bucket with a lid that literally was like a paint bucket. And I was so hyped, I'm like 4,000 calories. For sure I'm gonna get jacked. I'm instantly doubling my calories. And I opened the lid and the MegaMask 2000 had a scoop that was like that big.

MegaMask 4000 had, bro, it looked like when you go to the beach with your kids and they use things to shovel out a hole in the sand. It was like a box little bucket thing. And this huge thing had like 15 servings. And then as 15 years old, I'm looking at it, I'm like, I know what these people just did.

Oh, you son of a bitch, dude. You know what works all the way to the other extreme, even when you break down like a SlimFast is or some of these things, they just, I mean, it's all protein, right? Paired with some sort of a basic sugar, right? For you to digest it and everything like that. And they just double, triple, quadruple the portion size,

or reduce it by X amount so they could be light. It's so funny, it's all the same. You know what's making me laugh about this? I love, and I gotta communicate this, because people, we often fall for the supplement industry's marketing. And the supplement industry's marketing will shift and change based on the culture

and what's popular, not popular. So in the mid-90s, low fat was the rage. If you wanna get fit and healthy, you have to have a low fat diet. So weight gainers, even though they were 3000 calories, 2000, 1000 calories, they would also say low fat. Because God forbid, even though you're eating

4000 calorie shake, you know, with 180 grams of sugar, or something like that, right? It said low fat. So you'd look at the back of it and be like, wow, 4000 calories and it only has five grams of fat. Then a company comes out, and they were brilliant, and this is brilliant supplement marketing, by the way.

If the whole supplement industry is going this way, sometimes you can go the opposite direction, then you'll get attention. So a company comes out, I'm gonna say it right now, everyone's gonna know this company, a company comes out and says, ours is higher in fat, but these are fat burning fats. We have MCTs in there.

The first company to do that, that really went big was Muscle Milk. Remember Muscle Milk? Now here's the other thing, you add fat to a weight gainer and you've improved its palatability. So I remember we bought Muscle Milk and we were drinking it. We're like, oh my god it's not going to make us fat though. Cause it's got fat burning fat. Fat burning fat. Yeah. I don't remember that part of it. Oh, it's so funny. By the way, I gotta tell you, so I'm thinking of this industry like,

like it's a, like a, like a drug industry or drug. I took my, my kids to my mom's house last week. There's some stereotypes that are super true. And one of them, and all my, my listeners, all the listeners that we have that are Italian will tell you that the old, old Italians will sneak money to your kids. Like it's a drug deal. I don't understand it. It's a real thing though. Like we get there and my

grandma is crumpled up in her hand like she's in the mid, she's in her mid eighties. She's not very mobile. You know, she's like full time care. My mom and dad, she lives with my parents. She's got a walker. And we get there, and we just happened to get there when she was coming out of the bathroom with her walker. So she's like, oh, hey, say hi.

And I was with the kids. So then my grandma, I could see her looking at me to watch me turn around or something. So I kind of turn around. But then I look, and she reaches in her, she's got a robe on, a bathrobe on. And she reaches reaches in and she goes like this, like covers the money with her fingers and puts it in the kids hand and goes shhh. Now my kid's three years old, he's gonna tell me. But I remember my great grandparents doing the same thing to me.

They would sneak money to us or my great grandfather or grandmother would come up to me and she, they'd give me a hug and then they put the money in my pocket for me and they'd say, don't tell anybody. Why do they do that? I mean, I'd prefer that over candy. Yeah. I just say that's my family's notorious for the candy and like sneaking that in any opportunity they can. It's like, Oh, here. Don't tell dad. Yeah.

Don't tell that. I know your dad doesn't want you to have this now the candy one I get right because everybody love and I know what that is It's that everybody loves the reaction that the kid gets when yeah, especially when you've introduced it for the first time It's like they they get all these fun I mean, there's viral videos on kids reactions the sugar and candy right which is kind of ironic that we've got it into like a Funny me. I know like hey, dude, give your kid cocaine. Check it out. Watch your face, dude. We're shit.

You're saying, whew. Give your kid cocaine. Have him play with Lego. Yeah, yeah. It's like, oh, viral clip. I wonder. But the money thing is different, right? You know what I'm thinking about?

It's just running outside. I'm going to just spiff off here. But I wonder if it's because the cultures came back from really poor beginnings. Like Great Depression. Yeah. So I'm wondering if they're telling them, here's the money.

Don't tell your parents, because maybe your parents will take it and need it. So this is yours. That makes sense. To go buy what you want. Oh, that makes sense. Maybe that's why. That makes sense.

My kids don't give a shit, their dad's rich. My kids take the $5 bill and they give it to me. Can you hold this for me? They don't care. It's like, blow. Blow in their nose. Or even better. Like, thanks, I didn't have a tissue.

Even better, my younger one looks at paper money like he does not is like what's this cuz he understands Apple Pay Oh my god, so when he pretends to go shopping he has like we have like a grocery Favorite groceries and like a kitchen stuff. Yeah, and we'll play like shopping. He always he always does Apple Pay He doesn't pay with that's funny. I wonder if that yeah, cuz my oldest too He's all about Apple Pay doesn't want like cash for some reason. He just wants to do the Apple Pay. I've trained myself to use it way more now. I used to never use it. Well, almost everywhere accepts it. I like it. I love it. I mean, because you know what's funny is you're more likely to leave your wallet somewhere than leave your phone. Your phone is like another appendage, right,

for everybody. And so many times I'm running into the store or something like that and I'm like, ah, shit, forgot my wallet in the car. And I'm like, oh, wait a second, you guys have Apple Pay? Yeah, yeah, we have Apple Pay. And I'm like, oh, this is actually really nice. Now, I still use cash, but only when I pay for services where I think the person appreciates it. So like Gardner or whatever.

Oh, they use it like a exotic dance or something like that. No. He's supporting all them single moms out there. Do they use Apple Pay? Yeah. These days. Where do I swipe this? Where do I swipe this?

Make it rain. No. Stupid. So nice of you. I wonder, is that even a thing? So exotic dancers? Is that a thing? No, not that.

Oh, Apple having them Apple? Yeah. Of course there is. There's got to be one who's on to that. Savvy like that. Did I ever tell you? Maybe they have like an Apple watch. I wouldn't be surprised. It's been a long time since I've been to a strip club. I wouldn't be surprised if when they come out now they have like a little QR code. You know what I'm saying? Like they come out their little plastic A-frame and they put it on the stage. I bet they do.

Someone look that up. No don't look that up. I bet they do. What are you gonna find? Don't look that up. You don't think they do that? I bet they do that Someone look that up there. No, don't look that up. I bet they do. What are you gonna find? Huh? Don't look that up. You don't think they do that? I bet they do that. You're like an Apple Watch maybe. Have you seen some like when you go to like uh... I had a homeless guy once tell me to Venmo. Did I ever tell you that? No. I swear, I swear to God. Really? Yes. That's advanced. Long time ago. He had a Venmo for money. I was like this is, I feel weird about this. I don't know if I feel like you're homeless. Yeah. Anymore. That is weird. Yeah. And the fact... Silicon Valley homeless. Yeah. Well I remember the first time I'd seen, I'd seen a homeless person with an iPhone. I mean that in itself is like, that's a pretty

expensive thing to have. Yeah, that's not uncommon though anymore. No, that's more common. Anyway, we're just talking about drugs. I want to hear about what you learned about Nazis and meth, Justin. No, that's more common. Anyway, we're just talking about drugs. I want to hear about what you learned about Nazis and meth, Justin. We were about to go off. Great transition. Yeah, isn't that great? Yeah, no, I was just listening.

This guy was on the Rogan, and he basically wrote a book about the usage of methamphetamines with the Nazis and how it was prescribed back in the day. And they were just talking about all the benefits of, cause they didn't really like drink coffee and like, you know, use caffeine. Why would we have meth?

I mean, they were just like doling it out to anybody like soldiers wise. And it was interesting because they were talking about the dichotomy of that being so, um, you know, law and order and in, in the authoritarian, but at the same time, like they didn't really like talk about the drug usage as much like that was like rampant in terms of them being productive and keeping their war efforts going. Well, it wasn't, I mean, Hitler was known to be like on one all the time. He went pretty crazy. You ever seen the video of him at the 19, is it 32 Olympics?

Hosted by them. I think it was a 1932 Olympics. He's just ranting and rah! No, no, he's sitting in his chair. You never saw that? Like they're tweaking. Yes, he's sitting in his chair. I think it was 1932 or 1936.

I can't remember which Olympics, one of those. And he's sitting there and he's doing this. And he's literally high as hell on meth. Yeah. You know that the- Now we know this now or was it widely known even then? Like was it- It wasn't, like I said, it wasn't talked about a lot.

And so it was kind of speculated, but he actually went through the old records and I guess a lot of people have built off of it. Oh yeah, I've seen that. There he is right there. That's a famous clip. What year is that, Doug? Does that say? I'm not sure, but I do believe it's 1936.

1936 Olympics. Yeah, dude, look at him. You're on something for sure. They had written accounts of all the experiments they did, everything. It's like all the pseudoscience that they were trying to gather. So there was a lot of records of soldiers and everybody else that was using whatever, because they even used psychedelics.

And so that was like, that's his next follow-up book, is how they actually- Nazis? Yeah, they actually used psychedelics as well. And so they're just finding all this stuff out based off of these records that they wrote. Do you know that they advertised, I want to say meth or amphetamines,

I should say amphetamines to be, I guess more accurate or whatever, they would advertise them in women's magazines, I wanna say in the 40s, to help them with housework. Oh yeah, I've seen those ads before. Yeah, like put more, zip in your step or stuff like that, give you more vigor to help you around the house. It was called something else though. They were more vigor, you know, to help you, you know, around the house.

It was called something else though. They were called, they marketed them as something else. I can't remember what they were. Not greenies or something, they were something else they called them. Doug, maybe you could look up old amphetamine ads for women. I wanna see.

I've seen it before. But the way that they would do the ads were funny too. It was like, do more housework or be happy when your husband comes home, make sure you pop one of these type of deal. They were, and they were buying them, like whatever. So crazy. House is spotless.

That's so crazy. How did this? Yeah, no downside. Give me the rundown. I missed out on Hot August Nights. I mean, we were up, I would have been there with you, except for I had a trip already planned to Yosemite. So I want to hear about Hot August Nights.

Oh yeah, it was, I mean, it's a long story. There was ups and downs for sure. It was a great time hanging out with my dad and spending time with him. Just a boys trip? It was going to be just a boys trip. So if I go all the way back to when I planned it, I planned it in October of last year.

I bought this car, the GTO, shipped it down to my buddy who. God, it's been that long, Justin, already? Yeah. Wow. Yeah. So I know. You have to throw salt on to my buddy who... God, it's been that long, Justin, already? Yeah. Wow. Yeah. So I know. Not to throw salt on the wound, sorry. Yeah, it is. It's very open wound.

So my buddy, he used to work on that show with Chip Foose called Overhauling. Oh yeah. And so he kind of spawned off and created his own shop where he works on cars. And so anyway, he was a good buddy of mine. And so I sent it there and he was working on it and then wait for all these parts. And so there was this like just lag with parts forever.

And anyway, it got to the point where it's crunch time, like a couple of weeks out, we even went down to try one time to go see if it was ready to pick it up and then it wasn't ready. And then I went back again the next week and you know, there was just like this, this stall with, with getting the right things and these mounts that he needed. I'm like, okay, whatever. I just, I have to realize I'm not going to have it. So I didn't have it. I had already ordered this,

like a transport as my, as like a gift for my dad and myself to, um, you know, so he didn't have to drive it all the way up because his car's broken down, I think the last three times he's been up. And so I was like, well, he did, right? Yeah, overheat in, you know, and he's, he's solved that and he has somebody working on his car. And so we, we just had one now. So we transported up. It was like four hours late, first of all, to transport the car. And so I'm like trying to manage this for him, you know, while also working and doing this stuff here. And it finally shows up. I get up there with the kids. I brought the kids up with Courtney and my mom. And so they had like one day up there, but then they had to come back real quick for orientation for school. And so then it's just me and my dad. So we're up there and we're seeing the cars. It's hot as hell. And so then it's just me and my dad. So we're up there and we're seeing the cars. It's hot as hell. And you know, I had a good time checking out all the cars and the auction

and there was like some crazy deals like people were getting away with because some, some car will go up there and it's like, it's gotta be like a hundred thousand dollar car, right? Like they put a lot of work into this thing, but apparently they need money. And so they w it went through the first time. They didn't get what they wanted from bids. Second time it goes through, they take the reserves off. Oh wow. And then it was like, you know, gangbusters, but then it only got like half of what they

wanted. And so it's sold. Like somebody got like a hundred thousand dollar car for like 50,000. So it's like a good, great place to buy a collectible. Yeah. I mean, was your car ready then? So no, I was up there without my car, which sucked. It sucked.

So I was like driving around my dad's car, which is cool. It's like a daily reminder while you're up there. It is. It was like, oh. It's almost worse to be up there. What did your dad have again? He's got a 56 Bel Air. Bel Air.

Oh, wow. That's great. Yeah. So I mean, they got swap meets, and they got all these events and things to do. And so I was like kind of, I don't know, I was cruising around with my dad. But one of the times I'm driving now,

and so this is just like, I don't know, I have this weird cloud around me or something, dude. Like I was driving on the freeway after we were cruising, and the car got a little hot, but it wasn't crazy. And it's a four-lane freeway, and I'm on all the way to the left so I'm like away from any exit or anything and all of a sudden the engine just shuts off and when I'm driving it like real time and it's just like like just cuts out and I'm like okay there's something

wrong with the car and I'm like trying to work my way over it's still moving, you know, cause like I had all the speed, but uh, all of a sudden this semi is like just honking at me and I'm looking at my half to get over. Otherwise I'm going to be stalled in the middle of the freeway. Oh my God. And so I just cut it off like right before it just, you know, clips me. Oh my God. And I make it all the way over to the side. And so I'm on the side where it's like, you have a turnoff

and then there's the four lanes. And so it was like, I just got off enough to where, I mean, the cars that were coming oncoming traffic was just barely skimming by me. So I'm like, just sitting there like this, just like shell shocked a little bit, like, Oh my God, no, no cars come in like every two seconds and just waiting there until I don't know We could let the car rest a bit and see what the hell's going on It's a turn back on well We waited and then it wouldn't come on it wouldn't turn over Waited another like 20 minutes and then finally got the turnover and I was able to pull

off the freeway go down into this gas station and kind of wait for a tow truck, but I was just like I just I like here, dude, like stress. And I have this big party this weekend and have this shoot Thursday. But I don't have the squat racks yet for the outside here. I'm like, I'm probably going to have to end up in stalling it because the construction guys probably won't be there.

I'm waiting on a delivery truck for that. So it doesn't stop So the like so my dad then needs to get this car to get shit back I'm realizing I Knowing like what's going on and everything else. I'm like, I just don't feel like this is gonna work out like Sunday It's like crazy day of traffic. Everybody is going to be leaving at the same time. I'm like, I can't.

I just can't, dad. I can't like chance it that we're going to get the car in the morning. And so I ended up renting a car Saturday night and just took off and went home. And I was like, oh, I'm home. I like, I made it. And thank God I did.

So they, I'm like, I'm in back and forth with their dispatch. Where's the transport? Where is it? The guy's not responding like they're like terrible. So US transport don't use them. I'm just going to tell you. I'm going to get my last. Yes.

So the guy's like not responsive. Finally, like middle of the day is like, oh, yeah, I'm having trouble. Like my truck broke down and I'm like, what? I'm like, get another truck and I'm calling dispatch. You need to get another driver, you know, because this car needs to make it here. My dad had to pick somebody up from the airport today and so he's got to come home. Turns out like he's unresponsive. And then I'm yelling at the dispatch like hey you guys got to make this work and they're like okay well we talked to him and he'll be there around 9 or 11 o'clock at night I'm like oh my god I'm like well

dad I got an answer for it's not a great answer but he's gonna come at like 9 so so he's waiting there we're waiting there I'm not hearing from him and I'm like I'll try him again. My dad loses power at the trucky house. There's no power. He's there by himself. And he's like, waiting for this truck. I'm calling. They're not responding. Then finally he responds. I call him on his cell. And then he's like, oh, I'm like, yeah, they told me you're coming around nine or eleven. He's like, oh, no, no, my truck broke down. Like, I don't have a truck.

Like, I'll get a truck tomorrow and then I can pick your car up around like four or five o'clock PM. Yeah. I'm like, what? Like, dude, like unacceptable. And then so anyway, they still haven't picked up his car. Wow. He's still there.

Now, do they comp anything they're doing with that? I don't know yet. They're like, you're going to have to talk to claims and blah, blah, blah, blah. And so I'm going to go through the rigor morale of all that and chop some heads. I just had you guys heard me last week. I had such a bad experience with a company I did business with.

Oh, yeah. I didn't even know what was happening, but I heard you on the other end. I was like, I don business with. Oh yeah, I didn't even know what was happening, but I heard you on the other, I heard you. I was like, Adam, I'm not happy. You went all Karen, like hard too. I did, I just, I couldn't believe that someone was talking to me like that. Give the guy earful.

Sales guy, sales guy was talking to me like that. And I'm so mad, I guess Katrina said, she goes, I guess I was so mad, like all the staff, like everyone just got silent out there, no one said anything, and then I left, and said that they were they were teasing me after I walked out And thank God, of course They wouldn't do that because I'd probably freak out if they said something to me afterwards She's like, I guess I walked out the door and I don't know who was Dylan who said it was someone's is like Google me

bitch But I was talking to the CEO and I was just like really upset at just the way the sales guy handled me in this whole process. And I'm just like, and you don't know who you're talking to on the other side of the phone. Like simple Google search, you probably figure out who the fuck you're talking to. Yeah, I did. I just said some shit like that, right? I'm so, I'm so heated, right? Like just whatever is flying out of my mouth. But the part that I think I'm so mad about

this whole thing, cause the CEO got on with me and one of the other managers, they were super apologetic. Then they tell me too that this behavior is not the first time from this guy. Like it's, you know, it's something that they've dealt with. In fact, the guy said, you know, actually personally, he's gone off on me before and I don't know what his deal is and everything like that. And they're just like, so he's telling me all this information. You got a track record of this? Yes. Like, yes. Like a track record on it. And I'm like, okay.

He must be a closer. He is. He's got to be a, he's made a comment. You get away with shit like that in sales when you are the top dog. 100%. And they, and you know, you've referred to him as the mercenary, you know, oh yeah, we call them the mercenary. They have a nickname for him. Yes, and I'm just like, so I'm over here and I'm going like.

You know what though, there's a piece, there's a part of you, you gotta admit bro, there's a PC that kind of like, all right. Bro, this is how I am, 100% okay with it. First of all, I would have fought the dude in person. If someone talked to me like that person, I would have whooped his ass. Disrespecting you. 100%. It was that bad, huh? talked to me like that person, I would have whooped his ass. Just respecting you.

100%. It was that bad. Yeah, it was that bad. But also, same time, respect the sales game. Respect that aggressive. I'd always said this, I'd rather have a sales guy that works for me that I have to pull back than the one I have to push and motivate. And that comes with the territory sometimes where these guys, not everybody's great at sales, right? Sometimes they're a little aggressive, pit bull-ish. And so, okay, when those mistakes happen,

then what do you do? Now, this is the part I'm really upset at. I'm upset that these guys, and I'm obviously cutting a lot of the story out, like part of what got here was that I made this big purchase that I wouldn't have done if I knew it wasn't gonna be ready for car week. He basically made a promise that yeah he promised me he lied about it. Exactly. Even though it wasn't right. Exactly.

It was all email right? Yeah we were emailing each other back and forth he was denying what he said I had all the proof that he did commit to me that this would happen I wouldn't have spent that extra $5,000 or $6,000 on a part had it not been ready for car week like I wanted. So anyways, the part that I'm most upset now about is that the two guys that get on the phone with me that are all apologetic, this and that, first of all, nothing, they're like, we'll talk to him, right? So it's like, we're going to have a talking to him. Like, okay. And I just think you said it best. It's going to be like a fist bump. Like, Oh bro, you

fucking grot into him. You know what I'm saying? Hey, chill a little bit, bro. Calm down next time a little bit. Good job with your sales, bro. Hey, good deal, though. You know what I'm saying? That was a big riff. But so I think that's how that went down. We better fix the shoes next time. And I'm just so disappointed that you don't do something.

And I don't ask. I didn't say, give me this, expect, anything like that. But it's like good business in a situation like that. You just go, I tell you what. We're going to go ahead and comp that for you and everything like that. We apologize for it.

Or something. Or throw in another part, or offer a service for free, or take his commission away and give me a discount. Be like. Or even if he just says this, what can I do for you to make this right? Right. You know what's funny?

When you say that in customer service, more often than not, the person goes, you know what, just, it's fine. More often than not, more often than not, person goes, you know what, just, it's fine. More often than not, more often than not, you don't get a crazy ask. So, I mean, what sucks too is like, I really like the brand. So, Sole Exhaust Systems is the name of the company,

and I'm pretty sure they're a smaller company out in Pennsylvania. I think they have some of the best exounding exhausts, but the customer service and the sales side have absolutely dog shit, dude. Unprofessional, even to the extent of once this all came out, that that was the way you came out about it. Like, how do you not do exactly that?

You know, I'm the type of guy, too, if you say, like, what would you like us to do, or what can we do for you, or what can we give you, or anything like that, you know what, it's okay. I understand what it's like to have a staff and a person who really can't control everybody. You guys were really friendly and nice, but it was just like, it was all just about

expediting it over to me, and I'm like, it's already too late. We already missed the time for it to get in. Have you ever had a situation where you get really mad and you're like, that's it, they're gonna get a terrible review, I'm gonna complain, whatever, and then your paradigm just gets shifted, has it ever happened to you?

I had one like that. Where I was about to leave a review and then it gets shifted? Or something, yeah, so I had. If you got me so mad that I'm on a phone call like that, or I'm gonna write a review, it's very rare that it one-inches me. Well, let me tell you what happened to me. It actually happened here. It wasn't a big purchase, DoorDash.

But this was maybe a week, like a month ago. Sort of a comparison. Yeah, no, well, what I mean is, I didn't get my food. Yeah, you're like, you know, man, I get my food. You're like, $20,000, $6, you know what I'm saying? He's like a burger, dude.

Well, no, so listen, I ordered some food and it says it's on its way, it's on its way, it's on its way, it's not coming, not coming, not coming, not coming. The person's communicating, I'm on my way, then they're not, then they are, they're not, I'm tracking, I'm super pissed off, it's like literally 90 minutes later,

we're supposed to be here in 20 minutes, and I'm like, they're gonna get a terrible, I never leave stars, but I'm tracking I'm super pissed off it's like literally 90 minutes later we're supposed to be here in 20 minutes and I'm like they're gonna get a terrible I never I never leave stars but I'm like this person's getting one star the person calls me or no text me hey I'm trying to find parking whatever so finally I said let me walk out of our some our place is hard to find so let me walk out and I'll help you so I walk out and it's this woman and she parked far away and she looks like she's like trying to find me and she's got two little kids with her and she's walking over and I'm like this woman's going to work with her

kids in the car and so I gave her a five-star review. Yeah I felt so immediately shifted right away because I could see it on her face. I mean maybe these guys would have had me shifted to how they handled it. Yeah of course. Yeah I think that I So many times you could turn that something like that into a pause. That's what I mean you you easily like I said I gave some suggestions. I mean, but they come over the top of that I mean already I have a car that I have all their stuff on it There's plenty of other things I could buy through them We're all these connections in that community and it's like

To think like you just kind of going above and beyond with me after I've had such a poor Experience like that goes so far but to not do that to me is just wild Well, it just sucks to like I was like setting all this up so far in advance It's like there was no error on my end, you know And I just like had so many failures on everybody else's part leading up to this whole thing and it's like I Try really hard not to create huge expectations about how things are going to transpire, but that's where it really gets me, because I was like, it's a gift.

It's like, this is a convenience. This is something that enhances the experience. It made nothing, everything just made it worse, which was sucked. What industries have the worst customer service reputations? Off the top of my head, I think like cable has got to be up there. Oh yeah, PG&E. Yeah, like stuff like that, but are there industries,

can we look that up, Doug, like what industries typically have the worst customer service? I mean, because there's industries that notoriously, right, people are like, oh yeah. That's why Comcast changed their name to Xfinity. Well yeah, because they also had a monopoly, right? So it's companies that have monopolies on things. That's what I'm thinking.

Where they don't have a lot of companies. I think airlines would be up there. I think airlines can be that way too, because there's only so many airlines that fly out of a certain place to another place. Plus there's not much you can do when you're you know delayed and yeah like that. So then there's just kind of like deal with the type of deal yes there's not there isn't a lot of competitive. What does it say there Doug? Yeah so there's five most hated

industries by customer satisfaction. Let's hear it. Internet service providers. Oh I hit that one. Subscription TV service. That's the other one. Video and demand service. it's all the same, gas stations, US postal service. These are all monopoly-ish type industries where regulations limit them. Yeah, gas stations is weird though. That would depend, I think. I've never, what do they do? You do your own gas.

Why would you complain about gas stations? In pound or like car lot where you're picking up your cars, that's the worst. But I mean, you kind of expect that because of the type of demographic they're dealing with on a daily basis. Yeah, but they're predatory, though. They are, yeah.

Very predatory. They literally set up deals with places and go hunt cars. Yeah. Yes. Yeah, no. I didn't even know about that until that had all happened to me when I had my condo way back when. And I was just like, oh, this is what these guys do.

Like that's dirty, dude. I think mechanics I'd throw in there too. Like depending on who you know, like unless you have a really good like mechanic with integrity, like they gouge everybody, dude, unless you know what you know. It's because you don't know, right? So they'll tell you something's wrong. You have no idea when it's something simple, but they can make it.

My wife gives a toy different experience. I mean, that's why she was, yeah, she'll pull me in sometimes cause it's like, still just, yo yeah, dude, they're trying to hose her with all these extra charges. I'm like, what is this? And then they're the changes are tuned immediately. I'd be, you know, so, but that is like in our relationship, Katrina's that person, cause she's gonna nitpick every part of the bill or this and that. You can take advantage of me or the mechanics,

I don't know what the hell's going on. Yeah, that's how you, I can easily be taken advantage of. Whatever, make up a word, okay. That sucks, how much is it? You know? I don't know, crazy. Anyway, I was gonna, I'm gonna take a left here and talk about some studies I read on insulin sensitivity

and cannabinoids. Do you guys remember a long time ago how I pulled up those studies on cannabis users and how the average cannabis user is leaner than the non-user, which didn't make sense. Yeah, I do remember. Which is counter to what you would believe because of munchies and things like that.

Yeah, like doesn't it make you eat more? Like what's the deal? I've been looking up data on cannabinoids and how it affects insulin sensitivity, and it's pretty reliable. Improves insulin sensitivity, which in the long term, theoretically should help with fat loss, or at least prevent fat gain, because it helps with nutrient partitioning, to the point where CBD and other cannabinoids, not THC but other cannabinoids that are legal, are being researched as potential diabetic drugs.

In fact, there's some in the pipeline. Yeah, pretty interesting. Yeah, pretty interesting stuff. So it makes me wonder if a supplement like Ned would be a good thing to use with a high glycemic index meal To reduce its its impact on blood sugar. That'd be interesting to test with one of those I would you like I was just use something like that. I would love to have somebody who's using a CG

I'm still using yours. Are you know you were using yours for a while? I would love that today any call any listeners who use a CGM to use a problem So Ned is I would not just because we work with them, but their cannabinoid content is verified. There's a lot of product out there. It's potent, it's actually legit. Yeah, they say they have this much CBD, this many cannabinoids, whatever, but you don't know.

Ned's tested. I would love for somebody to let us know, like I use a CGM, here's this meal without Ned, here's this meal with Ned to see if there's a difference in blood sugar spiking. That's a great call. There's gotta be somebody who's a listener that has both. Yeah, absolutely.

I'd love to see that. So what are the, so okay, since you're putting it out there and you're, we're definitely gonna get response when we do that, stuff like this, what are the ways to set it up to make it as controlled as possible? Same type of food. Same meal.

Same type of day. Same time. Same time. Same activity. So you're not like, I didn't just work out before. Right, so you want to try and make sure you control as many variables as you can. And I would take Ned 30 to 40 minutes before the meal to make sure the cannabinoids are being utilized longer.

No, I would say 30 to 40, because then by the time the food digested, you'd probably be okay. The other thing too would be just to use Ned and just see what your numbers trend like throughout the week Hmm. So now that I'm using Ned, have you noticed the difference in your now? Would you take Ned first then eat the meal? Yeah, okay Yeah, and eat the meal how much further after that's like I said 30 to 40 Oh, so 30 to 40 minutes take the Ned then eat

Yes, and then you're probably waiting for the actual readings they're gonna come out okay. Or just use it and then compare it to your previous weeks if not a lot has changed. The only thing with that is that there's when you talk about things yeah the more like you'd be better off trying to gauge it on like a meal like a dinner right and just say a dinner I haven't had this meal at this time and then compare basically you know from that hour on for the rest of it on like a meal, like a dinner, right? And just say, a dinner, I haven't had this meal at this time. And then compare basically, uh, you know, from that hour on for the rest of the day. So you have, cause the more, the more things you add in there, day, stress, work, uh, you know, exercise, everything like that.

Now you're going to make that change. But you know, insulin sensitivity, I mean, it's, it's of course calories matter first. You don't want to overeat, uh, cause then it doesn't matter. You're going to gain body fat, but insulin sensitivity in the long term does play a role in fat storage, muscle gain, mood, appetite, all those things. So it's not something you don't want to, you know, to ignore. Definitely take a look at it, manage it because it affects so many things, including behaviors.

So it's just one of those things. And then speaking of partners, I went on 8 Sleeps website to learn more about how their cooling and warming system, how the AI works. Yeah. So it measures your breathing and it measures your heart rate. And then based off of that data, it can then individualize the temperature of bed throughout the night. So sick. As so it can predict, it knows like you're at this stage sleep, this stage sleep, at this time you typically do this, at this time you typically do that. And then it moves it through.

And then you know what claim they make on their website? I don't know if they, they must have some data to support this, but it says on there that you'll sleep up to an hour more by using their system. Oh wow. So have you guys ever looked at, so I know what my mine is. It's a, the bed goes from minus seven, minus two zero. So that's the, that's from the beginning to get the other different, so like a minus seven all the way till I want to say like midnight

or so midnight or one, and then it drops me down to or brings me up I should say in temperature to minus two and then towards the middle of the night to the morning time it goes to zero So I thought that was kind of cool and interesting how it does it because back in the days before we had eight sleep You the other one we had to manually control and it was just that temperature all night Whatever is where it's crazy. It's interesting to see that that's a big difference, minus seven all the way to. Do you find yourself waking up easier because of that? Because it's warming up because it's waking your body up. In the morning time.

You sleep on your back? I do. Yeah, yeah, I sleep on my back. You know what's interesting about the breathing? So do you do longer, bigger breaths when you're in deep sleep? Or is it like short? Yeah, like.

I don't know. I'm curious about that. I think so, but I have no idea. I don't know the answer. I'm curious about that. I think so, but I have no idea. I'm wondering if the first phase of sleep is the longer breaths because I noticed this about my kids or whatever when they're trying to fall asleep and then you hear them.

Yeah, they have big, long breaths. Long breaths, mm-hmm. Now you were on a kick for a while there with the sleep apnea machine. Now you haven't used that in a long time? No, man, it's because it helps, but it's so cumbersome and it's such a pain.

You're probably not getting laid when you put that thing on. Well, once I'm going to sleep, it's not happening anyway. But no, so I stop. Do you have to plan sex well before bedtime bedtime? It doesn't happen. We don't go to sleep and then wake up and have sex. That was the first year. After the first year, it's like,

I don't get woken up with sex anymore. At that point where I get annoyed, like, you know, I don't know. Like, I'm sleeping. I might get annoyed, but probably not. I might start off getting annoyed and be like, well, actually. I'm like, no, that doesn't happen anymore.

Sleep is so hard for us. No, I'll use something that pulls my lower jaw forward. I'll use mouth tape. I'll do, you know, both of those at the same time, but it's my body weight. My body weight. Yeah. Uh, I have been telling you, I've been telling you that about me. It's been interesting. I have to keep my body weight closer to two 10. It once it gets up to two 15 ish, then the snoring happens and it doesn't matter. I'll sleep on my side.

You know what I, what I have found even because you and I have talked about this before you probably go back and hear you And I speculate about where our body likes our weight and I had convinced myself That's 210 215 because I like myself still at 210 215 and the reality is like the lower I'm getting you know, yeah the better I'm feeling and it's just like well Maybe that's still me wanting to be about 210 215 But my body seems to be more like the most 195 really 100 is so yeah So the most athletic that I ever was was when I was heavy into jiu-jitsu I was training four days a week lifting once and my body weight was about one. I want to say 185

Yeah, it was about right for me. Yeah, and I just felt fast and mobile which to me that makes sense because there are a little bit of a height difference I'm about way to as a senior in high school. We're five. Yeah, really? Yeah, what's a comfortable weight for you? That's real comfy No, you're pretty comfortable. I'm fine. You feel good. 230. I could probably do 215. I think that would be more lean and still strong. Where were you when you got lean for the show? Remember when we did the whole thing?

I was about 210. So you think you were a little lighter? I was a little light. I didn't like it. Yeah. I felt like a little lighter. Now again, is that you saying that we that you saying that like we are too, or it's just like, yeah.

Cause it's an ego thing. Yeah, I felt good, but it was more like, I just felt like a little kid. Well, when you were your most athletic playing football, but first off you were what, light position were you? Yeah, well, I mean, when I was in high school, I played more outside linebacker and in some safety. So you're moving.

Yeah, I was moving. And then in college is where I had to really kind of pack on more weight because I was inside and I was going against all these like huge guards and attackers. So when you were outside land backer safety and you were feeling pretty athletic, what was your body weight? Yeah, so I was like, I ranged from like I said,

185 up to 205. 205 was like, yeah. So maybe like 205 is actually probably I had I Mean I had I had dinner with my brother my sister over the weekend and my brother He's just he's just a bigger version of me. It's just the kid holds. I say kid He's a grown man, but he's my younger brother. So whatever he just holds so much lean body mass. It's it's ridiculous It makes me angry. Yeah, because we were talking and I'm not and I was teasing We were you know going back and forth about working out.

Like I said, my brother could go to the gym, he could walk in, not work out, work out three or four times and put a 315 on the bench or whatever, just a horse. And we were talking about his body weight, so I'm not gonna say it on the podcast, he would get mad. But he probably has more lean body mass than I do. And he lifts weights here and there. I'm like a four cylinder, this is what what he says to me this is what is his quote

he goes you're like a four-cylinder with four turbos with the you know the air intake and exhaust doesn't need any doesn't need any turbos or nitrous like you're trying as hard as you can can I like scream man that would make him in the car world he's the Lamborghini and you're like the Ferrari right now. That's what it is. Yeah, yeah, because the Ferraris are like, they have all the big Ferraris now, are like twin turbos and stuff like that.

Lambos are all naturally aspirated all the way up to the V12. So they're V10 and V12. Not the SUV. Yeah, not the SUV. SUV's twin turbo. I don't really count that as like a real sports car. Yeah, it's like a, yeah, I mean that's like a,

I mean that's different, right? I'm thinking of like cars. Like that's sports car. Yeah, it's like a, yeah, I mean that's like a, I mean that's different, right? I'm thinking of like cars, like that's a, that's not considered a car, it's an SUV, that's a utility vehicle. But on the car side, so your Aventador and your Huracan, those are all, that's a V10 and a V12 naturally aspirated. Wow. And then the Ferraris would be a V8 twin turbo.

Are they, are Lamborghies harder to get than Ferraris? No, opposite. Ferraris are harder to get them to them Ferraris? No opposite Ferraris are lambos are easier easier. Sorry, that's more popular. Yeah, they're easier to get Yeah, well, I mean the model like a Huracan is really easy to find It's like the that's like the most popular Lamborghini that you see. What does that cost? $300,000 car. Yeah. Yeah. Yeah, so they're not that easy to get well Yeah, I mean like availability. Yeah, I mean, of course any of those not that easy to get. Well, yeah, I mean, I didn't mean like availability. Yeah, yeah, yeah, yeah. I mean, of course, any of those are expensive,

hard to get in that sense, but more available. They made more Huracan. I mean, that's part of what makes those cars valuable is the scarcity of them, right? How limited the runs are on them. And then, I mean, you can probably look this up, Lamborghini, Huracan, how many were built or made, and then you can compare it to like the 480.

I had a buddy when I was in my 20s, I wanna say 20s, he had that older generation Skyline, but apparently you could tune those to hell, and he had tuned it to 1,000 horsepower. But this was in the, this was probably in the early 2000s, and that was the fastest I'd ever been in a car. He took me 185 miles an hour on the freeway. Yeah, in a skyline.

In an early 2000, are you kidding me, bro? Oh yeah, that was terrifying. It was like, you know when you're in a guy and your buddy's driving fast, and you start to get scared. You don't wanna act like that, but you are. You don't say anything until you start to get past that point of like, well now I'm gonna get mad.

And I almost did. You're not in control or anything at that, you know it didn't feel like it either 185 in that car There's a guy there's a difference between being in a car too That was designed to go a speed and yes car that was built. Oh, no, someone built it up to go That's a big difference big big never never never ever again got in the car with him ever again I wouldn't because that cuz I would scare the scare on a freeway. Yeah, it's scary I mean, I remember you I remember in my little Acura Integra that I had all beefed up that I could get

130 miles an hour and it felt like I mean you don't even feel like the wheel with the horsepower back in those because those cars Were so like 200 something. Yeah I'll see up to 20. Yeah, that was I was thinking the whole time when I was looking at all these like old cars Like it's there was one that was Cool, because it had like the hellcat engine. I kind of showed you that like in that's cool it's cool and they do like the the frame where they take like a new car and they place it on top of the Frames you the shocks and the car steering all that but like Old cars it's scary to go fast

Yes, it is and then they they'll push, like they'll put all these like fully blown engines in there. And it's just like, you can't even put that kind of horsepower down. It's just wasted. But it's cool. But also, it's like, you're not going to go top speed. It's completely different.

Yeah. Completely different. No, that's the argument for some of these that are like that, even like the Hellcats and stuff that are like 1,000 horsepower. It's like, you're just spinning them out. It's great for burnouts. No, that's the argument for some of these that are like that, even like the Hellcats and stuff that are like a thousand horsepower. It's like you're just, booooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooo forum on there, it's Personal Trainer Growth Secrets. So Personal Trainer Growth Secrets powered by Mind Pump, Anne's in there managing with all the rest of us, putting out daily free content.

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First caller is Steph from British Columbia. Hi Steph. How are you doing Steph? How can we help you? I'm so stoked to meet you. Yeah. I have a question kind of regarding, so I have done some testing with my naturopath recently and I have low cortisol levels, which kind of makes sense with a bunch of symptoms that I've been having. So I'll just kind of read what I wrote. So I've been super exhausted, can't sleep enough. You can do nine hours of sleep and a nap in the day.

I've been groggy in the morning and then weak in the gym, but there's kind of a background before that. I competed in a bodybuilding show in May. So I started prep for that in January. And in prep for that, we tested my cortisol levels and at that time they were too high. And so I worked with a naturopath to support me through that stress that I was having on my body.

And we were able to have good sleep patterns through prep and all of that. And then 10 days before my show, my mother passed away. She wanted me to do the show. And so I kind of, I kept going and kind of ran on adrenaline and I won the show. And then kind of the come down from that and then the shock of my loss,

I just kind of kept going and I grabbed onto my reverse diet. And so I did that about six weeks. We got my food up pretty high, pretty minimal fat gain. And then I was back to training four to five days a week with no cardio. Then fast forward to the last couple weeks, two and a half months post show and I got went and did cortisol testing a month after that, after show. And it said that my levels were way too low now, like basically it flatlined. Um, so my naturopath has changed some supplementation to kind of support that, but I'm just kind of wondering what I could do to kind of get those back to normal.

Great question, Steph. What you're experiencing or what you experienced is, they used to call us adrenal fatigue and there's stages to it. They don't call it adrenal fatigue anymore, but the symptoms are kind of what you're explaining. And they tend, what tends to happen, not always, but what tends to happen is cortisol goes real high first. And then through that repeated exposure, the next stage is where the

cortisol crashes. So it starts to go up at first because your body is like we need more cortisol, we need more cortisol, we need more cortisol. Then when your body can't do anymore, this is why they called it adrenal fatigue, that's not really what's happening, but they called it adrenal fatigue because the symptoms then look like low or no cortisol, which is crushing and like no energy, it's lethargy. It's, uh, I can't sleep enough. I don't have the energy, uh, to function.

And if you keep going down this path where you're pushing yourself, uh, by the way, all of this pushing yourself too much is always in the context of the individual. Okay. So four or five days a week of strength training with no cardio may be appropriate for most people with your level of experience with exercise, but right now it's not appropriate for you. It's too much.

It's, it's just too much. In fact, most of what you're going to do right now is too much. It's just too much. In fact, most of what you're going to do right now is too much. And what happens with the body is the body will keep trying to keep you alive as long as it can, but the signs and the signals and the, the, the, the signs that your body is telling you to slow down, start out as a whisper. Then your body talks to you. Then your body screams at you and then your body screams at you,

and then you shut down completely. And I've seen this. I've seen what happens when someone goes beyond where you're at and what it looks like is really bad chronic health issues, like hair falling out, fat gain, and it could take a long time to recover from. Now, I'm gonna ask you a question

that's maybe a bit more personal, which is how do you feel when you stop or, or how do you feel when you slow down and you're quiet and nothing's happening? You're not chasing something. Is that scary for you? What does that feel like? Yeah, for sure. Like even so it was my coach who's like, you need, let's just take two weeks off. She removed all my programming from my app and everything and was like, go do something else. Just like find something else to do. For sure. Just like loss. Cause it's something that I grab onto, especially when I'm dealing with hard stuff, right? Like it's like, I love going to the gym and I want to be there. So yeah, it's, it's super tough for me this last week of not working out. It's been really hard, but it's,

I'm feeling a lot better. Yeah. I know. Steph I want to give you a little personal stuff that's going on in my life right now with my wife So just to give you a little idea then even though you guys have different things going on similar in how The body is is is talking to you and her so she went I don't know if you know but she went like septic two months ago That was really scary for us and everything like that. And here we are almost two months later and she still can't even work out one time a week, right? And she's really, I mean, she breaks down probably once every other week or so emotionally

because she'll have these days where like five, six days in a row go good and she's like, she's feeling really good. And then she thinks she's better and back to normal. And then she has a really busy day. And we're not even talking about working out. She has to even manage her stress level from work, her activity with my son, cleaning house, stuff like that. And she has to learn to really listen

to how her body's feeling and go, OK, I've already been going quite a bit today. Even though I feel fine, I'm going to take a break for two hours and just put my feet up on the couch and relax and do something she would never do, which is watch TV or something. And so it is just, it is, it's so hard for me to watch her go through this and, and, and be so out of character for her to not just power through it. Cause she's got that D one college athlete personality of like, I'll muscle through this

and I'll be tough. And her body keeps reminding her and she keeps having these setbacks. And I keep telling her, so are the doctors, like I know you think you're better, but you're not. And you've got to just rest a little bit longer. And when you start feeling a little better, that doesn't mean green light to go back after and get after it.

You've got to continue to do that and ease yourself back in. Your body is going through something very similar, where even though you might have a day or two where you feel good, that's not green light for you to go get after it at the gym. It just means like, okay, your body's starting to recover, and what we're doing when we go in and you start to push again is you set yourself right back.

And so very similarly, and I get how emotional and challenging that could be, especially coming from someone like you who's disciplined themselves to reach the levels you have, but like rest is gonna be what you really need right now more than probably what you're ever been used to. Yeah, how deep do you wanna get into this stuff? What do you mean?

Well, so if you don't want to sit still and you don't want to be quiet or still is the best word, there's something you're running from either it's a feeling or you don't want to go through whatever is required, whatever your body and mind need you to go through and so so you run, and one of the best ways, or most effective ways of running is to stay busy. This is very common. This is me, it's what I do. If I'm stressed, I run, and the way I run is I do stuff. I do stuff, and it's productive stuff,

so it's easy for me to look at it and say, well, this is good, I'm doing things that are good. It's not like I'm running by doing drugs, I'm running by working out and working more and all that stuff. So there's something or things that you're running from. Now the only way to get through this is to literally, you got to get through it because it's there. And I'm going to tell you right now, if you patch it up with supplements and or hormones and or whatever, it's going to come back again and it's gonna come back in more challenging ways

to manage and handle. And maybe during times when you don't have as much opportunity to rest and take a break. Like I'm looking at you right now, you're very fit. You'd be totally fine taking 30 days or 60 days or six months off. You'd be fine. Now imagine 10 years from now,

imagine if you kick the can down the road and you start going on hormone therapy, which is what people tend to do. Oh, I feel low energy, my testosterone crashed, my estrogen, whatever, then they start supplementing with hormones and then you feel better. Oh, I feel good, I'm gonna keep going. And then 10 years later, you've got

all these other responsibilities and then your body's like, that's not working anymore and then you're like, what do I do now? Like, I have nowhere to turn. So the answer to hammered cortisol levels, especially in the context that we're talking about, is to not work out. It's not to have a workout that's easier,

it's to not work out. So if you really want to get through this and do it in the way that's most effective, is you're not gonna do any workouts. You can stay active, you can walk. You can be outside. I like yin yoga, meditative type movement, but there's no strength training,

there's not gonna be any cardio that makes you out of breath or sweat. There's no strength training. There's not going to be any cardio that makes you out of breath or sweat There's no super physically or even moderately physically challenging exercise until These numbers get back now. I'm hopeful very hopeful because you look young and

Because of your experience exercise with exercise and also because you're working with a naturopath, that you're probably going to bounce back in a relatively short period of time. Okay. I've worked with people where this could take us six months. I worked with a lady, it took six months, but she was a lot older than you, didn't have your background in exercise and she had been running on low cortisol for God knows how long. I don't think those will take longer than a few weeks or 30 days or 60 days at the most. Now just to forecast, this is something that

we found that was effective as coaches and trainers. Whenever I train somebody I like to tell them what they're gonna experience so you're not surprised. It's gonna get harder so you're not gonna work out and that's gonna be really hard for you because you're gonna get a lot of emotion and it might look like anger, it might look like tears, it might look like anxiety, irritability, I don't know what to do with myself, you know like whatever. You might want to run with food or something else, fight that urge but I think you need to not work out.

I think your activity is fine. I think you should walk. Yin yoga is great, although for someone like you, that's going to probably feel torturous. Yin yoga for me was torture, but it was so beneficial looking back. I think you need to take a lot of time. I think you need to take complete time off. In fact, I would tell your naturopath, hey, I think you need to take a lot of time. I think you need to take complete time off. In fact, I would tell your naturopath, hey, I think I can do this, it's gonna be real hard,

but I'm gonna just stop working out and I would like for you to test me periodically so that I can start to see when things balance out and then ease back in. Then what you're gonna do is when you're ready and your naturopath is like, wow, things are looking kind of good. Then you ease back in. So you don't go back to four or five days a week.

You go back two days a week and then way low and you, and you wait and then you test again and then you go back up to three days a week and then you test again. Would be the ideal way to do it. And, and now to just to ease your fears about, you know, your body whatever strength or muscle you lose you'll gain back so fast you'll surprise you'll shock yourself and then you'll go beyond where you are because things will be where they're supposed to be then you're gonna surpass anything you've ever done and be like oh my god I feel like a superhuman superhero but you're gonna have to take some time off

when you see cortisol that's plummeted in the floor, it's time off, you gotta take time off. Otherwise it's gonna take forever to get you back to normal. Okay. Yeah, so what does training look like when I do go back to it? Obviously that's what I'm thinking. It looks like hardly anything.

I'm gonna send you maps 15. It looks like maps 15, the beginner maps 15. Like really, really easy. So more forecasting for you, you will. I mean, this is what Katrina's done like already multiple times is like you all of a sudden you have like five, six, seven days in a row. You feel really good and she convinces herself she feels really good and then she goes to do something that's not even that hard and difficult and gets set back another week or two. So when you do go back in there, you can only go too hard. You can't go too easy. You're going from zero, not doing anything, taking weeks or

a month off. So when you like one exercise would be okay. Your bodyweight movements would be okay. What you can make as a mistake is going, oh I'm gonna do my normal routine and just be half the weight I normally do. No, no, no, no. That could be a mistake. You cannot do too little in this situation. So whatever your workout decide you decided to be, it would probably be something like maps 15, even at a very moderate intensity and slowly scale. Yeah. Cause otherwise it'll happen is you'll, you'll be like, oh my God, I'm good. And your, your, your labs will look normal and then you'll overdo it.

And you'll set yourself back weeks. So now again, to make it, just to, just to make you feel better, if you do this right, your body is gonna respond so well, it's gonna trip you out. And now the challenge with this is gonna be when it starts to respond, and you'll see it in the mirror, you'll be like, holy cow, like what is going on? I'm barely doing anything.

It's gonna motivate you. You're gonna wanna go for it. So you gotta fight that urge. You're gonna wanna go for it, because that muscle memory is a real thing and training when you're healthy is very different than training when you're running on fumes. You're going to feel super human. So fight the urge to go crazy. Just kind of. So I'll send you maps of teen. Do the original version of it. I would do that for three or four weeks, then do the advanced version for the three or four weeks, and then do something like a MAPS anabolic type of program. And then after that, you're probably okay to start to get back to what you're used to. Just be mindful. Are you in our forum, Steph? No, I'm not. Okay, I'm gonna have Doug put you in there too, okay? That would be sweet, yeah, and then just check in with us, all right?

And then, like nutritionally, just kind of keep. Your nature path's probably gonna be the best to be talking to you about that. Your nature path is gonna be able to tell you. Don't go on a cut. Yeah, yeah, definitely not. Don't go on a cut, don't. Eat to be healthy.

Eat to be healthy, eat to feel good. The number one thing I would look at with diet is your digestion. Your digestion will tell you a lot about if your diet's on the right path. So if your digestion's good, you don't feel bloat, you've got regular bowel movements, there's no constipation, et cetera. It's like boom, we're on point, we're on track. Just don't push anything essentially. But I'm going to tell you right now, listen, okay, I'm going to say this again because I know I got to sell this.

Yeah, you do. You are going, I'm telling you right now, let me ask you this because I'm gonna tell you right now listen, okay, I'm gonna say this again cuz I know I got to sell this Yeah, you do you are going I'm telling you right now. It's like let me ask you this because I'm sure this will resonate for you Can you do anything for 30 days? Yeah, I mean I just did for four months. Okay, you got the mental fortitude to do anything for 30 days Can you do anything for 60 days? Yeah, okay So this is a challenge look at it like. Like I can fucking do this for 30 days. I can do this for 60 days. When you come out of it, you're going to whatever, however your body

responded before, however good you thought you were, you're going to crush that. So think of it that way. That's the truth. Well, I'll have to chat with my coach. Actually, if I could give her a shout out, she's a huge fan. That's actually how I found you guys. Oh, awesome. Awesome. Yeah. Yeah. Give her a name. What's her name? Marish and team DIY body. So yeah, I've been listening to you guys the last two years because of them. So thank you. Awesome. Awesome. Awesome. Stay in touch with us. So we're gonna put you in the forum. Just check in with us every couple weeks. Okay. Okay. Thank you so much.

All right. Got this. Okay. I hope she does what we said. I've worked with people. I mean, Katrina is going through this right now. Her body going septic is like that. Like, it's just very, very similar of this. And in the thing that Katrina continues to be challenged with is like, so we had like she, again, we've been through this so many times now in the last two months. She had, she's like, she finally was like listening. She was doing what I said, where I'd be like, listen, hun, even if you feel good, if you notice that you're just busy for like three hours straight,

be mindful of that and take a break, even if you feel good. So different than what she's used to. So it's so hard. And she did that. Right. And she's like, oh, my God, hun. She's like, this is the first time in seven days in a row. I've strung together a feeling really, really good. we go to the lake that weekend. And we were just laying around a boat. She's not doing anything really physically, but the lake house is like four stories and she had to go up and down the stairs a handful of times. And I noticed it,

I mean, it was enough stairs that I was like, man, this is a lot of stairs. I'm a little winded. And right away it triggered me. I'm like, god damn, I hope she's, and sure as shit, set her back a day or two. And so it's like, that's how minimal and how careful you have to be when your body has gone through something that traumatic, that hard, and it's tough for someone like her, like Katrina to- The problem with, the biggest challenge with this

is you compare yourself to how you thought you used to be or even worse to other people. You'd be like, my God, I'm working out one day a week and I feel smashed. But I know this person over there that could do twice as much and I'm fitter than them. What the hell is going on? That's a trap. That is a trap. Don't fall in.

You have to listen to your own body. But like I said, I've worked with several people with this exact profile where you get the high cortisol, then you get the smash, by the way, what follows that is not good. What follows that is like, you gotta take six months off. We actually had a lady that took six months of no exercise off and then started her out with like how you would train an 80 year old.

And then eventually after a year, she was back to normal. But had she not done that, it would have been nasty. You know? Our next color is Matt from Florida. Matt, what's up, man? Hey guys, I'm happy to be back on. I have a fairly straightforward questions today. And then I got blood work back, like the results back today. So I have a follow up question relating to the question I originally asked. So I'm just going to read off the email before I wander off. So I said,

Hey guys, hope you're doing well. Matt from Florida. I've been cutting for about two months now. And lately, I've been trouble falling asleep. I don't eat right before bed. I wind down well most nights block blue light supplement accordingly, and still toss and turn. Is this calorie deficit playing a role? And I've never really had trouble with this until I started cutting. Okay, would you mind telling me what your labs say? Yeah, so I got labs back in May and when I wrote down, where is it? So my testosterone went from

753 to 630 something 632. My LDL dropped by 40. My HDL went down by nine triglycerides went up by eight. A1C went down 0.2%. That's why I originally started cutting because my A1C was 5.8 and I was like I'm too health focused to be pre-diabetic right now and my fasting insulin was around four. So okay now those yeah those aren't nothing alarming about those numbers how much of a cut did you go on what's the cut look like um so I was 205 and all I do because I follow like a Paul Saladino based diet like animal based like high quality protein fruit healthy fats so I pretty much all I did was cut out cooking with the butter and I switched to an avocado oil spray just to save I I don't know, 250 calories per day.

And all I've done other than that is increase my steps, just hit 10,000, at least 10,000 steps every day and really just eat till I'm satiated and not just like wander and snack and all that. And I track all my only track protein. I hit 200 grams a day and I track the micronutrients to make sure I'm getting all that but I've only cut down I've cut down from 205 and now I'm like 191 192 why I mean I think I know why I think it's those weird posters behind you hold on those are there since I was like what about I'm joking listen joking. Listen, do you have anything going on? Like as far,

did you make a shift in work or anything like a move or anything new that's going on? Not really all I've been, I'm a pre-med student. So I've been studying for the MCAT. So that's really it. Um, but it's not like I studied for like two hours, two to three hours a day. So it's not like, I know I'm not even taking classes right now. So I know what's that. Why'd you go on an animal based diet? Um, it just seemed, I've been doing it for two years now. So it's not, um, that's why you're finding that's why your A1C went up by the way.

You think so? I know. So, so it's, it is, here's the deal. You go on an animal based, very low carbohydrate. Initially you'll see insulin sensitivity improve, but over time, without eating carbohydrate, what you tend to see is insulin sensitivity get worse. This is why all the keto godfathers now even say having a day or two of carbohydrates is probably a good thing. It's also why Saladino, by the way I love him, he's a friend of ours. I don't want to interrupt you. Um, but i'm going to anyways just to make clear. Um, the animal base does um,

Emphasize having carbohydrates. So I probably eat around 150 grams. Um of carbohydrates from fruit sweet potato Honey milk, so it's not like low carb by any means It's just not I used to be eating like 400 grams of carbs a day and that just seemed yeah I would eat I would I would change it around and eat more. I would eat some more carbohydrates. I would switch your macros around. Maybe go up to 250, have a nice carb meal before bed. I know they're like, I don't do that. But then watch what happens with your sleep. I think and how often do you lift weights? I do like a massive team type of thing. So like Monday through Friday, and then I play baseball for a few hours on Saturday. Yeah bump your carbs, bump your carbs and

if you want to keep your calories the same, change everything else, add some you know add some more and see how you feel. You'll probably notice your sleep improve. Now I would combine that typically with the reduction in activity but I would say on top of bumping your carbs you're probably better off bumping your calories as well. And then see what happens. I've seen a lot of situations like yours where people go from higher carb to lower carb,

feels good for a while, then they start to have issues with over training, or it's almost like symptoms of too much stress or too much cortisol or whatever. I mean, I went through this, same thing, I went through the same experience. And I've trained enough people to know that oftentimes what tends to happen is we need to bump your carbs, probably your calories too and then they start to feel a little better. So I would bump them up

and you know 100 carbs a day or 140 it's not you know below 50 like a keto diet but for a lot of people, prolonged 100 and something grams of carbs a day, for a lot of people, not all people, but for a lot of people, at least some people, especially if they're active, it starts to become too little. They start to get a stress response. You said you're doing 10,000 plus steps a day? Yeah, I mean some days it's honestly been closer

to like 14, 15. Okay, that's a lot of moving. That's a lot of moving. And yeah. And like the main concern I have to be honest is like with the blood work, cause I track my sleep too. I'm like a freak with this stuff. So my resting heart rate has been improving. My HRV has been improving as well. But then I get these blood results back and like sure the LDL dropped, which is great for like the HDL went down and the triglycerides went up and the testosterone dropped pretty

substantially. So I was like, damn, do I keep cutting? Because I the reason I started cutting was to improve those health markers. And now it's like they're starting to head in the not ideal direction. So I'm like, do I need to drop like five more pounds? Like, I'm not hungry. You're not bad. You're not bad, though, either, bro. You're not like that. So also something to keep in mind, too. Doug was this way. He tracking diligently're not like that. So also something to keep in mind too. Doug was this way. Um, tracking, uh,

diligently and everything like that. His sleep was stressing, was stressing him out and fucking his sleep up. So no, I'm serious. Like sometimes like you, I mean, we think we're doing all these good things, but you are overthinking it. I mean, I'm not saying this is you, but I mean, he had to get rid of like his, his aura ring and stuff because that was a problem he had was he was so competitive with his score that he was stressing himself out. Yeah. Yeah. I mean, my quality, the quality of my sleep, once I fall asleep, it's fine.

I'm getting the an hour and a half of slow wave safe in the two hours of REM. It's just like sitting in bed, tossing and turning for an hour. It's like really annoying. Yeah. How's your stimulant use like caffeine and pre-workout? I don't touch anything. Yeah, yeah bump your carbs, bump your calories, and then you'll know within a few days. Yeah. In fact, probably within the same day, but you'll know within a few days if that's the issue.

And I'd love to get a follow-up, but I feel pretty confident that this is what it is, considering everything that you've told us. Doesn't sound like you're going crazy with anything, but I've seen this quite a few times with people who just eat fruit for their carbs or try to avoid the carbs, especially very low carb, you start to see some strange things start to happen. And one of the first signs is sleep. So I would bump calories, bump carbs, go ahead and eat some more starchy carbs,

white rice or whatever, something you digest very well. I would go with at least 250 grams of carbs. That'll probably be your bumping calories and then see what happens. See how you feel. All right do you think I should continue with the cut considering I want to see those levels or is the testosterone dropping 100 points? That's not as much as you think. is. That's not as substantial. That could change, by the way, day to day. You could have had a- I was like, maybe I didn't sleep that well. That's exactly right.

That's a number that you're still in a healthy range. That's actually a lot less, that's not, you taking it, having some, the night before, not good rest could easily have done that little dip like that. Yep. I was doing the Doug Red Light Therapy Protocol on the testes and I was hoping to crank it up. But it drops and I'm like fuck, like, it kinda sucks.

So. Yeah, yeah, yeah, yeah. And what Adam said too, I think will help if you just chill a little bit with all the hacks. Have you tried supplementing with magnesium at all? Yeah, I take magnesium and theanine pretty much every night. I'm gonna guess you're doing

everything yeah yeah yeah yeah I have the nerdy red light glasses too okay yeah you're doing it all bro I mean that might be the problem yeah I think you just need to chill a little bit and you know what Sal is saying is really cool because it's a it's a real easy obvious thing I would I mean I don't know if I would push it hella hard but I I would really load up on carbs, and you'll see it faster, because he could be depleted for a while, and if he only goes up like 100 grams,

it might still take a couple days. I'm just, you know, the reason why I said 100 is because you might get some gastro distress. I mean, your microbiome has now changed and adapted to how you eat, and pushing it too hard might cause bloat or something like that. I mean, I think if you bumped a cup and a half of white rice earlier in the day and a cup and a half of rice

towards the end of the day that night, let's see how you sleep. Look at the studies on eating carbohydrates as the last meal, you know, two, three hours before bed. Yeah. And look what they say on sleep. It's pretty interesting. And literally doing that for a couple days, like we should get our, you should get a response, right? If that's what it is. And then HDL, I mean, fish, omega-3s, for many people make a pretty significant impact.

High EPA fish oil tends to, not always, but tends to make a big difference. Yeah, I was just wondering if I was too lean, or I was negatively impacting all these markers, but I think I'm just gonna add it. I mean, that could be, we didn't ask you that. What's your body fat percentage at right now? I knew this these markers, but I think I'm just gonna. I mean, that could be, we didn't ask you that. What's your body fat percentage right now? I didn't.

I knew this was coming and I swear, I previewed this in my email. I wasn't sending this just to be narcissistic, but I did send a picture in the thread, just to give you a general idea of if I'm too lean or not. Like, I don't know, I'm like 10 pounds, 15 pounds down. So if I am too lean, then I wouldn't know. But I feel fine.

Is it the naked one that Doug had on his phone earlier? Oh that was a different guy. For some reason we don't have the picture but you give us an answer you got a full six-pack or you like set 10 or below? I sent it um I would say it's around 12 but I'm like very bad I guess it's there I sent it. I mean if you're around 12 I don't think you're bad. If you were going to say six or lower or something like that, then that absolutely could. No, no, I definitely.

Yeah, bumping the calories, bumping the carbs, I think should probably do it. But I'd love a follow up. I'd love a follow up, Matt. Yeah. Let us know what's going on. In fact, are you in our forum? I'm not in your forum.

All right, we'll put you in there. And then a week after trying that, let us know what's going on. Because if it doesn you in our forum? I'm not in your forum. Alright, we'll put you in there and then a week after trying that, let us know what's going on because if it doesn't work, then we'll look a little deeper. Okay, cool. Sounds like you guys. Yeah, take it easy. I'm on and you guys get better and better. So thank you. Appreciate it. I'm telling you, I wouldn't be able to sleep with those dudes. That's the issue. with those dudes on the wall. That's the issue, honestly.

What is going on? No, I think, look, I've worked with people. I remember when even the most ardent supporters of Atkins data would keep coming out and they're like, once a week you should probably have carbs. I mean, we watched Paul go through that. I know. We watched Paul be like.

Paul went from just meat. Zero, yeah, to oh, honey. Yeah, honey. Honey and fruit. Honey and fruit. Now every day. Or every week, every week. I love sweet potatoes sometimes. Actually, I eat this a Zero, yeah, to oh honey, honey and fruit. Honey and fruit. Now every day, or every week. Sweet potatoes sometimes. Actually need this a lot, yeah. No, I mean, because you could survive doing something,

doesn't make it ideal, but like with the carb thing, you go too low for too long, and there's an individual variance with this, sleep. Sleep starts to become an issue for some people. I don't think he was over-trained, but I do think he needs to bump his calories too. But we'll know, we'll know within a week. I think a combination of that,

I do think he's very over analytical. Yes. I mean, that's the other part. I think a combination of low calorie, low carb, and then like just being over analytical, I bet if he would have just kind of let go of that for a week or two, I bet he'd feel a lot better. Our next caller is Lauren from Nebraska. Hi Lauren.

Hello. Hello. How can we help you? Thank you guys for taking my question. I've seen you guys at NCI events so it's cool to be able to continue to stay connected. That's why you look familiar. Awesome. Yeah. Thanks for showing up to those. Those are great. Yeah, absolutely. So my question is I'm an online nutrition coach and I'm pretty frequently running into clients who seem to hit a wall with their appetite as we work to build their macros up. I really emphasize resistance training to help build their metabolism,

try to get their appetite to speed up as well. But I still have a lot of ladies who tell me they physically can't eat any more food. And this is at a point where we haven't even gotten them to maybe like 2000 calories yet. I personally like to stay away from dipping lower than 1500 calories for a cut. But I wonder if there's any benefit to doing this for like two to three weeks just to like give them what they're asking for. Or if it's more of something where I just need to keep

working on my communication skills and or not push up macros any further and just have them stay where they're at until maybe their appetite increases as like they their resistance training continues and all that. I have a handful of strategies for this. One of them is doing what you're kind of saying where you put them on a quick cut or a day of fast like I'll fast them sometimes for a day and then go back again, so, or a small mini cut. The other thing is encouraging them to start with meals earlier than they're used to and small, right? So I break up the meals in smaller meals

and getting them going early on. So sometimes clients have a hard time with that. They're also the same clients who are like, they don't eat their first meal till like noon or they kind of do this intermittent fasting stuff all the time or they're first, they have coffee, that's all they have for breakfast and it's like really light and then they're just behind on calories all day. So getting them started early helps out a lot. The other thing, so the

third thing I would do is change the stimulus. So if I have a client that trains a certain way, just, you know, the typical strength training, like putting them on like a map strong type of a program or old timey or teaching them a really new movement that's unique, that's going to be a new stimulus to the body, sometimes will shoot up that appetite. Between those three strategies, I can normally get them through this I'm full mentality when they're at such a low calorie still, because you're right. Like if you got somebody who's only eating 1900 2000 calories and they're telling you their stuff while they also want to lose

25 or 30 pounds it's like you as a coach got to know that That's a dead end like we're not going to be able to get them to that go and even if we could You're gonna put them in a place. That's not healthy not sustainable We got to get that that metabolism going and those three things Tend to be my tools tools I go to the most. Yeah, excellent advice. There's only a couple things I can add. One of them is to make sure that they're not experiencing bloat or digestive issues from

what they're eating, because that'll kill your appetite too. And women are far more likely to experience bloat than men are. It's actually quite common. And so they'll be like, God, I can't eat anymore. And then the follow-up question will be, how do you feel? Oh, I feel stuffed. Do you feel bloated? Does it feel like your tummy's bloated?

Yes, okay. Let's look at what you're eating, and let's see if we can change what you're eating so that it's easier to digest. And so sometimes switching things out will make the difference from them feeling bloated or not. So that's one of the first things that I would do. The second thing. It's a great hack.

It's a big one, by the way. That would- Huge. This hack, I can't believe I missed that. That was something that got me through my own calorie bulking was, I found this hack if I ate sushi, like just fish and rice digested so easily that I could eat 800 calories of that. And then I was hungry a half hour later again, if you've ever experienced something like that. And so finding meals like that, that they digest really, really well,

will help them get that. And they might be eating something that's not digesting well. No, no, it's typically gluten or some kind of a carb, or they might even have an intolerance for not aware of. But that's a big one. It's a big one. It's more common for women than men, but men can experience this as well.

And then the second thing, the second thing I was going to add is sometimes I just keep them where they're at. Okay, no problem. We're not going to go up in calories, but we're not going to cut any calories. And then just really focus on their workout programming. And then what happens is they just slowly get leaner, because their body starts to burn more calories as they get stronger.

Like if I can get somebody to get stronger pretty consistently, I often don't need to change their calories and I'll see them get leaner because their metabolism will start to boost. So those are the only two things that I could add. That's why I really like the changing the stimulus or something so unique, because it'll automatically do that.

If you've got a client who's never done a Turkish get up or never done an exercise, it's so unique. You're going to send a signal to build muscle cause she's going to wake up muscle she's never used. How many of these clients do you have? Cause I'm sure there's specific clients that you're thinking of, right? Yeah. So I have two of them in particular that are in one's going through menopause

right now, one's post-menopausal, and then I have a girl that's 32, and she's kind of hitting that same type of wall, but I didn't even think about the digestive piece because she's also one of my clients with the most amount of gut issues. Oh, yeah. Oh, yeah. Yeah, the young girl digestive issues,

for some reason it seems to be a bigger issue. Are any of them doing a low rep based workout right now where they're doing like sets of three or four reps moderate high intensity at most? No I think that I'm trying to think one of them I have on like a basically maps anabolic but the other ones are they're a little bit more challenging and I'm trying to think one of them I have on like a basically maps anabolic, but the other ones are They're a little bit more challenging I'm trying to get them to transition away from like these like YouTube Influencer type workouts or these like app type workouts and I'm like here I have this programming like let's just try it Yep, so I think that could be even more of like a like a suggestion like this is what's gonna Also help us build your appetite up and this is what's gonna also help us build your appetite up

and this is what's gonna help you get to your goals faster. Yeah, yeah, and I wouldn't even sell it like that. So MAPS Anabolic Phase One, that was the appetite stimulator for all my female clients, mainly because most of them never trained sets of three or four reps, they just didn't. So the way I would sell it is I'd say, all right, here's how we're gonna boost your metabolism. This is gonna fire your metabolism up.

Oh, I love that. And then, you know, it's gonna happen. Their appetite's gonna go up. But phase one, MAPS anabolic would be the way to go. If they're not training that way now, that's exactly what I'd do. And I'd keep them there until they're like, I'm starving, cool, let's pump your calories.

And then you can work with different programming after. Awesome. Okay, yeah, they all have, I mean, so far to go with their weight loss journey and that's just it. It's like, I don't want them to hit this wall right away. That's a data. And like you said, Adam, and I think those are two strategies I can definitely implement right away with them. So thank you.

And then again, as a coach, you're selling it like this, we're in the phase of speeding up and metabolism. We're still in the phase and then we'll get out of that at some point but we still need to speed up your metabolism because you got to sell it because I know what a pain in the ass it is to try to sell this to someone that wants to lose weight. Like they don't want to hear, I need to increase my appetite, I'll just eat less then I'll be fine right? You don't want to hear that. And you communicate what I just said to you, say to them like that like listen I

could cut you right now we could lose a couple pounds but then I'm gonna have you down to 800 calories that? Like, listen, I could cut you right now. We could lose a couple pounds, but then I'm going to have you down to 800 calories. And, you know, I'm pretty sure you want to keep that weight off, right? And they're going to say, yes. And you say, well, you're not going to be able to eat 800 calories for the rest of your life. That's going to drive you crazy. You're going to want to go have wine with the girls every once in a while. You're going to want to do some of these things and you're not going to be able to do that because we rushed this. We want to do it the right way. Right. And then that's how I would close them on that. Exactly. Awesome.

Thank you guys. I really appreciate it. That's super helpful. You got it, Lauren. Thank you. Bye, Lauren. Thank you. We'll see ya. Thank you. I'm glad you asked this question, cause- Good question.

Well, I don't think, I think a lot of people don't even consider this can be a thing. Yeah. Like, what do you mean you don't want to eat more? Oh, it's actually, well, very common. It's relatively common. That's why I had like- That's why you knew exactly what you said. Yeah eat more? Oh, it's actually, well, very common. It's relatively common.

That's why I had like, That's why I knew exactly what you said. I was like, this is not a new, in fact, that's one of the hardest things and one of the traps that trainers fall into is they're trying to do what they've heard is right, say from us or somebody else, and then their client is just like, I can't,

I can't anymore, and I want to lose, and so then they go, okay, they just abide, and they go, okay, then just abide, and they go, okay, then they cut them. And then that temporarily makes the client happy, so they think they're kind of solving the problem, but then the inevitable happens is they hit a wall, they hit a plateau, and or get so low a calorie

where they're at, at their goal, that they can't sustain it, so. Yeah, and the digestive, that piece right there, man. Yeah, that was great, what a great point, because I, boy, I recall trying to get myself I think everybody can think of a meal right now that'll make them so bloated and full. That was a huge hack was the morning, getting myself started early in the morning to like really fire up the metabolism, right? So get it eating earlier than I normally would.

And then actually the sushi hack was big for me. I could go eat like 800 to a thousand calories of sushi and a half hour earlier I could turn around have another steak Yeah My first tracked bulk was a fail because I just looked at macros and literally my breakfast consisted of this is not a joke it was ten scrambled eggs and a punch bowl of Cheerios with whole milk for the carbs and I couldn't hit my calories I couldn't figure out the hell is going on and eventually I was like, you know I'm seeing meat and rice and that's easy for

me to digest so much easier our next caller is Zach from Florida what's up Zach how you guys doing today how can we help you I got a couple questions for you guys I want to make it as simple as possible I I came prepared. Oh good. Easy. We like easy ones. Yeah. It's like a stack of notes. What do you mean simple? I'm 31 years old. I'm five, seven. I started my journey about six months ago at 160. I cut down to 135 pounds at about 8% body fat. I maintained it for a couple of months until I got to the point where I was just way too hungry. I just couldn't do it anymore. I work a bank job. So it really wasn't necessary. It was just for self-discipline. Um, a couple of questions eating from 1500.

I went to 22 that I thought was a fair maintenance. Then I pushed to 2600. I'm more hungry than ever. I'm hungrier now than I was eating 1500. Help me out with that. That's a, that's a good sign, bro. Are you getting stronger in the gym? Yeah, I bet you are. Um, I mean, I lost 25 pounds and most of my weight maintained or went up.

I would consider that stronger. If my weight is lowered, I'm doing the same weight, but you guys are the pros. No, no. I mean, since you've bumped your calories, have you seen strength gains? Yeah. A little bit on my bench, a little bit on my dumbbell. It's only been a couple of weeks. So I don't know if I'm stronger, if I just had a couple of good days, I'm still kind of figuring that out.

Well, you are stronger cause you lifted more, but what's your routine look like? I do the same workout twice a week so I'll do chest, tris and shoulders twice a week. I'll do back, biceps, rear delts twice a week and then legs twice a week and then cardio in between and then sometimes before the gym I'll do a hundred pull-ups, a hundred push-ups, a hundred crunches. That's what I thought. I got bad news for you Zach. You got a little stronger in spite of the fact that you're doing a shitty workout. Yeah. You're doing way too much.

This gets you some good program. Bro, how are you not following the MAPS program, dog? Bro, you're freaking- How are you not following the MAPS program? You're doing way too much with your workout. If you did MAPS and a ball lick, it's okay. How long you been listening, Zach? How long you been listening to the podcast?

I just started this journey seriously probably like six to eight months ago. I just found out about before I never cared about weight lifting or nothing. So six to eight months I've watched all your old videos to try to learn too. Okay and we didn't close you on a program back then. We're gonna give it to you. Okay. We're gonna give it to you but then I want you to definitely call back in after we blow your mind when you actually follow a structured. You're gonna gain, you're going to, you're gonna gain strength and muscle. It's gonna blow you away by switching from your shitty overtraining workout to

maps and a ball. Like keep your calories. I don't care. Keep yourself at 2600. Stay in your body where you're at. You're perfect. And now, and then go maps and a ball. Like, and don't do anything extra. Zach Zach follow it to a tee Don't do a bunch of pull-ups and push-ups and tons of cardio and all that shit. Just forget it We need training protocol just stay active. So make sure you're walking regularly I don't want you on a treadmill running or unless you want to be in unless you like endurance and stamina And that's a thing for you. Just focus on walking follow maps anabolic keep your diet where it's at in

Literally in two months, you're gonna months, you're gonna write back to us and be like, okay, what the fuck, I'm lifting twice as much as I was before and I've built all this muscle. Okay. Okay? So what am I doing wrong? Is it the volume?

Yeah. I do a lot of high rep workouts, 20, 25. Oh my God, you're gonna stack on so much muscle just in the, you'll get it first month, you're gonna see a difference. Yeah, you're just doing too much of everything. Yeah, dude. Even, and then your extremes, a hard cut cardio, doing all this stuff like that,

way too much volume and training, and then the other, like just literally don't touch the diet, leave it where it's at, you're perfectly fine where you're eating. Antibiotic phase one's good. And follow anabolic to a T, do not add anything to it. Don't add anything. You could do the three day a week version. That's fine. But don't add any extra shit. Yeah. No matter what you think. Just, and then watch your strength go through the roof. And since you're not familiar with the programs, I want to

make something clear for you too. The trigger days are very, very light. It is not a, you're not trying to. It's not another workout. It's not a workout. It's like literally pumping your arms up real quick. It is not, in fact, I would almost let him cut those. I know, I know. No, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no And then you're gonna see trigger sessions on off days. Trigger sessions are just to get a little pumped. The foundational days, that's your actual workout. I don't want you to lift to failure on your foundational workout days. You're gonna stop about one or two reps before you fail.

Just follow that with your current diet and watch what happens. Beautiful, yeah, because I have no problem with the regimen. I mean, I ate potatoes, rice, a couple of meat sources meat sources and I don't miss like I follow it like discipline. I don't drink. I don't smoke. I don't do nothing. I'm no caffeine. I try to be very, very, we're going to blow your mind, bro. We're going to blow your mind. Yeah. That's amazing. Cause I've never been the strong,

I was getting made fun of for being silent. I got 13 year old, so I really want to try to put some muscle on. You're just jacked. Don't even worry. We just got to point you in the right direction. You're going to blow your mind. Yeah. Beautiful. And I have one more. If you guys don't mind, I just want to learn from the pros. Um, I have it all written down. Oh man. So I watched some of your old videos. Um, I'm a numbers guy. I like to get the macros to the T and I noticed how you guys had mentioned a 0.8 to 1.1 grams of protein per body weight. I noticed a lot of your old videos where you had mentioned that a lot of people

just cannot get to that number. I weigh 140 pounds. I could do that in a million and a half. My issue was when I was going on my calorie surplus, I found myself eating way too many fats and carbs to make up that calorie number that I needed. If I'm active and I'm feeling okay, can I go to that 1.25, 1.3 grams per pound if I'm okay? We're fine, dude. You're fine. Even if you were at one gram per pound of body weight and the rest was fat and carbs and you're eating 2,600 calories, you're fine, bro. Even if you were at one gram per pound of body weight and the rest was fat and carbs

and you're eating 2,600 calories, you're fine. Yeah. Yeah, you're old. So it's okay to go higher on the protein as long as I'm like, my stomach is okay? Yeah, dude, relax, you're overdoing it. Seriously, you're totally fine. Go ahead and eat 140 grams of protein a day,

150 grams of protein a day, make up the difference with fat and carbs, whatever is easy for you, whatever feels good, stick to whole natural foods, follow maps, anabolic, you are going to blow your mind with the strength of muscle gains just from doing that. Yep. Yep. Okay. Perfect. And, um, in regards to like eating the more calories, um, I know this could be a mental thing. I've seen your videos a bunch of time.

There's need to hear it again. Obviously I gained a little bit of water weight because I fell in love with being shredded, you know, and, and I'm starting to feel a little bit of pudginess cause I doubled up my fats and my carbs are through the roof. When, when is it something I need to be a concerned about and when is it continued to trust the book? What, what, what is that guideline? Uh, it's going to be a while from now. You know, you're coming from 8% bro. Yeah, dude. You're, I mean,

a healthy body fat percentage is anywhere between like nine to like 16%. Yeah, you're fine. So it's going to be a personal preference thing, but I you're a way overthinking it. And honestly, if you, cause you like the shredded look, you're actually going to have a tendency to want to go reverse out of it well before you need to. So that's a builder. I have a prediction though. I think you're gonna fall in love with being strong,

and you're not gonna worry about it anymore. And being shredded's cool, being strong is way more fun. So you'll see, you'll see. Yeah, you'll see this about four weeks in, you're gonna be like, oh, okay, I see what's going on here. Jack, I'm gonna have Doug also put you in our private forum. So you're getting all this free shit,

so you better follow, okay? And then I- Oh no, I'm gonna have Doug also put you in our private forum. So you're getting all this free shit, so you better follow, okay? Oh no, I don't miss. And then I want you to check in with us monthly. Just check in, give us a post, let us know how things are going as far as the diet, being consistent with it, strength, all that stuff like that, how you're liking the program, any questions about it, check in with us in the forum at least once a month. Guys, this is such a blessing. I'm super excited. I've been kind of doing these numbers. I'm a big numbers guy, and yes, overthinking it. I'll sit sometimes working my macros forever,

thinking 175 is too much protein, and then I move it to 170. So this is gonna be really good for me, and this is gonna be awesome. I'm really excited to do that, and I feel a lot better, because I was really concerned with some of these issues of just being way too hungry. So when is that going to go away? That's a good sign bro. Who cares? Fuel it man.

That feeling that you have right now, one is your body saying thank you for feeding me what I wanted and what I need and then two we're putting on muscle and we need more. So just stay the course. Just eat whole natural foods, that's about it. What you don't wanna do is start eating a bunch of garbage because that's when things can go. And that's when the body fat percentage will get crazy. If you eat when you're hungry and make it from whole foods, I don't, go to town.

I actually don't even care if you go higher in calories, but where you'll go, where you'll start seeing the body fat percentage go from nine, 10, 12, 13, 14, is when you start adding junk food. And if you don't do that, you're gonna be fine, bro. You're gonna be good. No, I make sure, I make sure, 12, 13, 14 is when you start adding junk food. And if you don't do that, you're going to be fine, bro. You're going to be good. No, I make sure, I make sure, especially I, I've seen enough of you guys in videos where you always mentioned the whole foods. I mean, I keep it really simple.

Potatoes and rice is my carb source and cream of rice and oatmeal. And then I do one meat a day beef, chicken, turkey, and I alternate in rotation and that's it. You're going to be good though. Yeah're fine. Yeah. Where are you at your jack? Can't wait to see what happens. Give us updates every 30 days okay? Awesome I really appreciate you guys. You guys are awesome. Like I said I learned so much from you guys. I just wanted to just hone in on some of this from the professionals. So I really thank you guys for the opportunity. I'm looking forward to looking like a man. We got you. You look like a dude.

All right, man. All right. Thank you, guys. I would say that client, I would love. Oh, yeah, bro. Because I'd be like, oh, cool. Two weeks from now, you're going to be like, what the hell's going on? Why do we get so strong?

Let's crank this knob a bit. Oh, god. I knew it when he was saying all this stuff. Yeah, yeah. I was like, what's your workout? I bet you're overtraining the shit out of yourself. Yeah, he really is. Sure enough, six days split, screen training.

All these reps, dude. Pull ups and push ups and cardio. Bring it down to low reps. Like, oh my god, his body's going to respond like this. Oh, he's going to do so good, bro. You see, too. You hear he says he always does high reps. Wait, phase one.

That's what I'm saying. Oh, it's going to blow his mind. Four weeks, he's already going to see a difference. So I can't wait to. It's a good time. Yeah, I can't wait to hear him feedback and call back in. Look, if you like what you hear on the show, here's what you got to do. So I can't wait to. It's a good time. Yeah, I can't wait to hear him. Good time. Feedback, call back in. Look, if you like what you hear on the show, here's what you gotta do.

Go to mindpumpfree.com. We have a guide how to develop and build incredible shoulders. It's a shoulder building guide, it's free. It's at mindpumpfree.com. You'll also find us on Instagram. Justin is at Mind Pump Justin. I'm at Mind Pump DeStefano.

Adam's at Mind Pump Adam. Thank you for listening to Mind Pump. If your goal is to build and shape your body, dramatically improve your health and energy, and maximize your overall performance, check out our discounted RGB Super Bundle at mindpumpmedia.com. The RGB Super Bundle includes maps anabolic,

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