Mind Pump: Raw Fitness Truth - 2439: You Will Never Lose Body Fat Unless You Do These 5 Things (Listener Live Coaching)

Episode Date: October 5, 2024

In this episode of Quah (Q & A), Sal, Adam & Justin coach four Pump Heads via Zoom. Mind Pump Fit Tip: You will NEVER lose body fat unless you do these five things. (1:44) Probiotics & fat loss. (18:14) The importance of paying attention to your stool. (21:59) Ignorance is bliss. (28:58) Making your farts smell like roses. (32:51) Challenging your stability. (34:22) How red-light therapy can help with recovery. (39:39) Son of Concorde. (45:14) Shout out to the bi-monthly Mind Pump Trainer webinars! (48:14) #ListenerLive question #1 – What are your thoughts on Oscillation Training? (50:37) #ListenerLive question #2 – Does eating excess protein speed up that ‘Goldilocks’ process? (1:00:23) #ListenerLive question #3 – Could an imbalance or other issues be causing my tight lower back? (1:13:45) #ListenerLive question #4 – Do you have any advice on working with a client that moves from one eating disorder to another? (1:21:54) Related Links/Products Mentioned Ask a question to Mind Pump, live! Email: [e-mail] Visit Seed for an exclusive offer for Mind Pump listeners! **Promo code 25MINDPUMP at checkout for 25% off your first month’s supply of Seed’s DS-01® Daily Synbiotic** Visit Joovv for an exclusive offer for Mind Pump listeners! ** Code MINDPUMP to get $50 off your first purchase. ** October Promotion: MAPS Muscle Mommy 50% off! ** Code OCTOBER50 at checkout ** Mind Pump #2432: The Truth About Essential Amino Acids with Angelo Keely Mind Pump #1835: Why Resistance Training Is the Best Form of Exercise for Fat Loss and Overall Health Mind Pump #1345: 6 Ways to Optimize Sleep for Faster Muscle Gain and Fat Loss Mind Pump #1037: How Ultra-Processed Foods Are Making You Fat, Sick, & Weak Mind Pump #2320: Throw Away the Scale! Probiotic and resveratrol normalize GLP-1 levels and oxidative stress in the intestine of diabetic rats The Potential Impact of Probiotics on Human Health: An Update on Their Health-Promoting Properties Throne Science | Pinpoint your pain foods Make your farts smell naturally good - Pilule Pet or the Fart Pill Building Muscle with Adam Schafer – Mind Pump TV Son of Concorde: New supersonic airplane Overture revealed 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 ** Mind Pump # 1070: Underground Muscle Building Secrets with Dr. Scott Stevenson SCOTT STEVENSON- cluster sets MAPS Prime Pro Webinar How to Fix "Low Back" Pain (INSTANTLY!) | Mind Pump - YouTube Get your free Sample Pack with any “drink mix” purchase! Also try the new LMNT Sparkling — a bold, 16-ounce can of sparkling electrolyte water: Visit DrinkLMNT.com/MindPump Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned Ben Greenfield (@bengreenfieldfitness) Instagram Mind Pump Fitness Coaching (@mindpumptrainers) Instagram Scott Stevenson (@fortitude_training) Instagram  

Okay, it's official. We are very much in the final sprint to election day. And face it, between debates, polling releases, even court appearances, it can feel exhausting, even impossible to keep up with. I'm Brad Milky, I'm the host of Start Here, the daily podcast from ABC News. And every morning, my team and I get you caught up on the day's news in a quick, straightforward way that's easy to understand, with just enough context so you can listen, get it, and go on with your day. So kickstart your morning, start smart with Start Here and ABC News, because staying informed

shouldn't feel overwhelming. 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 callers' questions. People called in, we got to help them out, we got to coach them on air, but this was after a 50-minute intro portion. So the intro is where we talk about current events and

family life and studies. It's a lot of fun. By the way, if you want to be on an episode like this one, email us your question at live at mindpumpmedia.com. This episode is brought to you by some sponsors. The first one is Seed. This is the world's best probiotic. Today I talk about some studies that show that probiotics can actually help with fat loss. It's true. If you want to use a probiotic, go with the best. Go with Seed. Go to seed.com forward slash mind pump. Use the code 25 mind pump. Get 25% off. This episode is also brought to you by Juv. Juv makes red light therapy for your home and it works.

Red light therapy powers up your mitochondria. And what does this mean? Well, it means it makes your skin look better. It makes your hair regrow faster and most importantly, it helps with injuries and recovery. That's what Adam is using right now to recover from his pec injury. Anyway, go check him out. Get a discount. Go to Juv.COM, that's J-O-O-V-V.COM, forward slash mind pump, use the code MINDPUMP, get $50 off. We also have a sale this month, MAPS muscle mommy, 50% off.

Very popular strength training program for women, 50% off. If you're interested, go to MAPSFITNESSProducts.COM and then use the code OCTOBER50 for the discount. All right, here comes the show. You will never lose body fat unless you do the following five things. All right, the first one is eat your target body weight in grams of protein.

Probably the number one thing that clients struggled with. And it wasn't until I was doing this for probably a good year or two before I started to kind of piece this together because a lot of people Tell you they they eat lots of protein or you know, I love me. Oh, I eat lots of I eat lots of protein I have a protein shake every day and so they think that they're actually hitting good targets or Optimal targets for building muscle and then when you actually start tracking and diving into it you realize oh wow they're they're barely getting what they need. Well let's back up for a second because you said building muscle I'm talking about losing body fat and I'm

gonna connect the two so first off it's eating your target body weight in grams of protein so if your goal is to lose 30 pounds and let's say that would put you at 150 pounds then what you want to do is eat 150 grams of protein. Now building muscle is important here because when people lose weight, one of the biggest roadblocks by far is the fact that the body pairs muscle down in order or in an attempt to slow down the metabolism. This is why you plateau so hard. Eating a high protein diet helps prevent that, especially when you combine it with some other things which we're going to talk about. But also show the following, this is where it gets really exciting, eating a high

protein diet suppresses your appetite significantly. Protein is very satiety producing in comparison to fats and carbohydrates. So a high protein 1500 calorie diet for example versus a not high protein 1500 calorie diet, one of those is going to make you feel much more satisfied. It is less likely to result in this ravenous hunger. And then lastly in studies that control for calories, the higher protein version, even though the calories are the same, results in more pure body fat loss. So this is a big one. Well and what that is more so than it is the body fat loss, it's the muscle preservation, right? So this is what we just had a great conversation

with our friend Angelo over at Keyon. And that was one of the questions that we asked, is like, you know, when you talk about the entire, you know, health journey of building muscle, losing body fat, staying healthy, you know, at what point is it more important to hit a high protein diet when you're trying to build muscle,

or is it more important when you're in a calorie deficit and you're trying to cut? It becomes more important when you're already reducing calories. And I think that's what people don't realize is maybe they were eating a decent amount of protein or enough to be okay for where their body weight is currently at. Then they decide, oh, I want to lose body fat, so they cut calories, and a lot of times, some of those calories come from the protein, and now they're at a low protein intake, and that's a surefire recipe for them to not only lose weight on the scale,

but to also lose muscle along the way. Well, once you discern whether or not this is, it's not just a weight loss goal, this is a body fat specific weight loss goal of losing body fat. We have to consider preserving as much muscle as possible because we're trying to build up this new composition mainly of lean muscle mass, so we have to be able to be real focused on preserving that muscle by all costs.

Yeah, if you look at the studies on weight loss, when people cut their calories and don't increase their protein and don't do other things like strength training, which we'll get to, 40% of the weight, in some cases half, come from muscle. Now you're just smaller, your flabbiness is right around the same as it was before, but you have a slower metabolism and you've made your metabolic health worse. So this is why people have such, one of the reasons why people have such a tough time. And then of course the appetite part, right? The satiety, if you could keep cravings and hunger down, then your odds of success

go through the roof and high protein does that. This also explains to a lot of people that have struggled with this before, where you've gone and got your body fat tested, whether it be by a trainer or one of those body scans, and then you go on your weight loss journey with the intents of losing body fat, and you actually drop weight on the scale. You drop 10, 15, maybe even 20 pounds,

and then you go back and you go retest your body fat. Oh, and you're excited to go see, like, how did I drop? I was at 20 something, 25% before. Let's see where I'm down to. And you are baffled by what you get, which you get a test that shows you you're at the same body fat percentage or sometimes even gone up. And what people all of a sudden go, oh, well, these things can't be accurate. This must be off. Where no, it's more likely that what you did was you cut calories you probably cut protein too put yourself in a deficit and for every pound of fat you

lost off your body you also lost a pound of muscle which puts you in the same position or a worse position from a body fat percentage. The percentage is still high. Next up is to lift weights and this is just connected to the first one but more important for muscle is to strength train. Your body is only ever as strong as it thinks it needs to be. It will only ever have as much muscle as it thinks it needs to have. Now of course there's genetic variances here but for your body, okay your personal body, it's not it's never going to be stronger than you think it needs to be. Now why? Well muscle is expensive. It's metabolically expensive tissue. It costs a

lot of calories. It costs a lot more calories than body fat. So for your body to have it or to keep this expensive tissue, it needs a reason and strength training is that reason. When you lift weights and you stress the body in that way, your body says we need this muscle. In fact we need more muscle. We got to build it. Now this also can contribute to a faster metabolism. When you lift weights and you strength train, you do it properly, oftentimes you end up with a faster metabolism, which makes fat loss much easier. So this right here, by the way, the studies on this are conclusive. When they compare different modalities of exercise and weight loss, only one of them results in pure body fat loss. The other one still results muscle loss. And that's strength training.

Strength training does that. So I love talking about both these back to back because they're interconnected. And the biggest mistake I see with people that go on a fat loss journey and that lift weights, they do it in a circuit style. Or they do too much volume, too much intensity, thinking more is better and you're gonna get you

more results. And you have to understand in the context of a low calorie diet where you're cutting calories, for you to be increasing intensity, increasing volume, or running things that are endurance-based like circuits and Tabata and stuff like that, does not send a very loud signal for your body to build muscle. And even if you do send a loud signal, say you do a lot of strength training, but you just do too much of it and a lot of it, and you don't feed the body adequately, then you're not going to build muscle.

And in fact, you may not even hold on to muscle. The body ends up paring it down because you're not getting adequate protein. So the two of those are interconnected, and it's so important to have the right balance. We need to be less concerned with calorie burning. And I think that's a big misconception a lot of people

have towards trying to lose body fat. They think that we need to burn calories by all means necessary. We need to strength train. And strength train requires rest periods. And so this is something to consider with that, and then adjust how we're eating is a lot better strategy. Traditional strength training is what you need to do.

When we all first met, this was one of the things that I think I was so drawn to, to the MAPS anabolic protocol that Sal had written, because it took me a long time to get here as a trainer of realizing that, oh, I'm doing the hard work with the diet with my client. Like getting my client to hit their macros and reduce their calories. That in itself

takes consistency and discipline and figuring out. And then once we had figured that out, the mistake I was making was trying to beat them up in the gym to burn more calories, to your point, Justin. And what ended up being a much better protocol was just a two-day or three-day full body routine of trying to build long rest periods, try and get strong, two maybe three days tops of lifting and allow the diet to do the rest and that made a huge difference. Next up is sleeping for eight hours a night or getting good sleep. So there was one study that showed that compared two groups of people both calorie restricted so controlled for

calories. One group got good sleep the other group got bad sleep. The group that got bad sleep lost twice as much muscle during that period of time. So getting poor sleep tells your body you're under a lot of stress, we need to reduce our caloric demand, so pair muscle down, and we need to improve our ability to build insurance or to build a savings account aka body fat. So losing sleep or getting poor sleep and not having good sleep on a consistent basis primes your body for fat gain and muscle loss. It also messes with your hormones through this process and changes your cravings and ramps them up

for the types of foods that you don't want to eat when you're trying to lose body weight. This is one of those ones that I feel like everybody knows yet they still ignore. I don't know if we ever do an entire week of getting live callers where they end up they write to us like all the issues they got going on and you know some of it's just like oh hard plateau I'm not losing body fat I'm not building any muscle. Strength going down. Chronic pain, all these things. And we're trying to troubleshoot with them.

And then sometimes we'll be talking to them for like 5, 10 minutes. And then we get to them. So how was your sleep? Oh, I have a really hard time sleeping. I don't sleep at night. It's like, oh, we're trying to solve this with all these other band-aids.

And you're trying to figure it through programming. You think it's a diet thing, you think it's an exercise thing, you think all these things that you could be doing more of or fixing or a peptide or a supplement you should be taking and it's like if you actually just kind of let go of almost all of that and you just honed in on getting better sleep, it would solve literally 90% of all the problems that you're communicating. We see this all the time. 100%.

Next up is avoid foods that come in boxes and wrappers, also known as ultra-processed foods. Now, why should we avoid those? Are they inherently fat promoting? No, not necessarily. It's not really that, although most of these foods could be considered not healthy, especially when compared to whole natural foods.

But that's not really the problem here. The problem is that these foods are engineered to make you overeat and they do a damn good job. In fact, when they use the same criteria that we determine whether or not something is addictive, they've created this criteria for tobacco. When we use that same criteria, ultra-process processed foods fit perfectly in there. In other words ultra processed foods Okay, potato chips Cheetos candy bars, you know foods again that have a long shelf life I have a really long ingredient list are addictive and they will make you eat more again

There's other studies that show that the consumption of these foods will result in an over consumption of calories by five to six hundred calories a day Every single day. So if you're trying to lose weight don't eat addictive foods or this is gonna be an uphill battle. So this is one of my favorite things for us to discuss in long form on the podcast. There is a huge divide in the fitness space between this in this conversation. You have the hippie crunchy people that tend to fear monger around processed foods, that there's chemicals in them that are killing you, causing cancer, and they're horrible for you, and it's all bad, right?

So there's that side. Then there's the science-based people that'll be like, listen, every study that they talk about and show, those are either done in rats, or the size or the amount of that isn't significant. So processed foods are totally good and fine for you. And really the answer is somewhere kind of in the middle of this. Like, I absolutely utilize processed foods in my diet. I'm tracking right now, I'm documenting that whole process. And so you'll see me use a protein bar and a shake. Those are highly processed foods. And so you'll see me use a protein bar and a shake. Those are highly processed foods.

But when you are teaching a client who has battled with obesity or weight gain most of their life, and they struggle with making good food choices, and a lot of those food choices they make are around processed food, the most important thing to communicate to them is not to fear monger around it and make them think that they're gonna get cancer because of it,

or all the chemicals in it, but to communicate what Sal's talking about is that they are designed to make you want to eat more. And so if at all costs you can avoid them and choose a whole food, you are far better off. It doesn't mean that there's not a place for a protein shake or a bar on the go. I understand that and nobody here is trying to fear monger around processed food. No sense in making the process more difficult for yourself.

And that's really at the end of the road. You can make this a lot more seamless and so you don't have to put a lot of thought and effort in terms of like, if I just focused on this one thing, which is to seek out whole foods, a lot of this stuff's gonna take care of itself. Yeah, look, for most, the average person, if they avoid heavily processed foods,

they'll lose something like 15 pounds. That's probably what's gonna happen for most people, just from doing that, not worrying about anything else, because they make you overeat. That's what they're designed to do and they're really good at it. And again, if you judge them by the criteria that we have already designed to determine whether or not something's addictive,

by that same criteria, these foods are in fact addictive. And so avoiding them just make things a lot easier. It's actually just really practical good advice. Again, going back to like, I don't think that we're trying to scare people around that it's just over years, what we've learned training so many people is that, oh wow, if I could just convince my clients to eat whole foods, I actually didn't tell, I didn't need to tell them to weigh and measure and track. They, I literally could just say, hey, when you're hungry, eat, just make whole foods and go after protein first. You've seen how this all plays out. Like,

that's the beauty of training so many people. Like, you see these tendencies and you see how this ends up. Now, last up is to stop weighing yourself. Now I know it sounds crazy because you're trying to lose weight but really what you're trying to do is lose body fat. Obviously if you lost your leg you could lose weight on the scale but that's not exactly the kind of weight that you want to lose. You want to lose pure body fat. There are better ways to measure your progress and the best thing to do is to do a combination of measurements which include things like energy, strength, performance, sleep, mood and then you can throw something in there like a body fat test. Body fat

testing is far better than weight on the scale because weight on the scale simply shows mass. In other words, if you lost 10 pounds of body fat right now and gained 10 pounds of muscle, you would be smaller because muscle is much more dense, much more fit, much more sculpted, faster metabolism, but you've lost zero pounds. Does that mean you're not progressing? Not at all. In fact, that would be a massive success and oftentimes the scale ruins people's days. It makes them think they're not progressing when they really are. It just messes things up for the most part. I just recently went on a rant on my Instagram and did a whole clip on this about the scale

and not being tied to this because actually, one of the best places to be, when you are trying to reduce body fat and hold on to every bit of muscle you have, maybe even potentially build a little bit, you wanna see little to no movement on the scale. And this includes somebody who's trying to lose 50 to 100 pounds, which is hard for sometimes someone like that to wrap their brain around that. You look at me, Adam,'s trying to lose 50 to 100 pounds, which is

hard for sometimes someone like that to wrap their brain around that. You look at me, Adam, I need to lose 50 to 100 pounds. It would be a good thing if I saw 10 pounds on the scale. No, not if we're strength training and hitting our protein intake. Not in the beginning. Yeah, at the very beginning, if I'm doing a really good job of feeding your body what it needs, hitting that protein intake and strength training, I should see a really nice even exchange of I lose a little bit of fat, I should see a really nice even exchange of I lose a little bit of fat, I build a little bit of muscle,

I lose a little bit of fat, I build a little bit of muscle. And so the scale kind of hovers around the same thing, but what's happening is you're getting stronger, you're getting tighter, the waste is coming in, but it's a slow gradual process. And then at some point your metabolism is sped up so much that then you do lose all the body fat. But in the very beginning,

if you start a program and lose a ton of weight right out the gates, it's typically a bad sign. I can't tell you how many clients I know that were addicted to weighing themselves that course corrected when we were doing all the right things because they didn't see movement on the scale fast enough. So that's why I like this as a tip because it really is a very deceiving tool for most people and it's not that you can't possibly use it, it's just one of those things that's like you know what, if we're doing all the other things we're talking about, you're going to be just fine not weighing yourself. Speaking of fat loss, okay, I just pulled some interesting-

Why'd you point at me? ...data's up. Speaking of fat loss. I just brought up some data and some interesting statistics or should I say studies on probiotics and fat loss. Do you guys know there's actual studies that support probiotics for fat loss? I'm going to bring a couple of things up for you. So one study showed that probiotics help release the natural GLP-1 hormones that you produce in your body. We all hear about the GLP-1s, right?

You take these medications, they make you want to eat less because that's what it does. GLP-1 hormone tells you you're full. Probiotics also help release this thing. This is why in some studies people that use really high quality probiotics end up eating less without really even trying. They also have, there's another study that shows that probiotics may increase the level of a particular protein called angiopoietin, like 4, which leads to decreased fat storage. This is like, this peptide, this protein when it's released, tells the body, we don't need

to store as much body fat. So it slows that process down. this is all from probiotics see that's interesting I had such like a simplistic visual of that in terms of it being like I'm repopulating my gut with like beneficial bacteria and that's sort of out competing you know the other bacteria that was creating the cravings and all that kind of stuff versus what you're saying is like, so you actually have the GLP-1. Hormone.

Hormone. Yeah. And probiotics also have been shown to help with muscle building. So the problem is nowadays when they do studies on gut microbiota, it's now more common to not have a really well-populated gut. It's starting to become a problem. Maybe antibiotics plays a big role. Sure.

But probiotics show kind of this broad range of health benefits. The ones that were more established were like, you know, better skin, of course better digestion, antidepressant effects in some people, anti-anxiety effects in other people, and now they're showing fat loss and muscle gain. Now it's not like a huge effect, but it's an effect. It's an effect from something that improves your health. Well, to Justin's simplistic kind of way of looking at it, I've always looked at it in a simplistic way too,

but in a different way, which is just that it just makes logical sense that we have all these systems in our body they all work synergistically they all work with each other and If one of them is really off or unhealthy and struggling it only makes sense that The other systems would be struggling a little bit too. It's like an engine in a car Downstream effect. Yeah with the timing belt off like that car is not running its best Doesn't mean it can't possibly go if the timing's off. Same thing, if it had one flat tire,

doesn't mean it necessarily won't go, but it's gonna run so much better with those things optimized. And so it just makes logical sense to me that my metabolism is going to work better if my gut is healthy, just like if my brain is healthy, just like if my muscles are enforced. I thought it was inflammation.

So ever since we started working with Seed I'm very consistent with Seed. I take it every single night like they say at night empty stomach before bed and I'm very consistent but there are times when we travel and I forget it or whatever and I'll notice I'm a little more kind of stiff and especially if I work out I'll notice like maybe a little more sore than normal. I thought it was inflammation I thought was oh my inflammation is going up. It may be that I'm literally not repairing like I normally would because my microbiome wasn't as good. Interesting.

And that's ever since I've noticed with seed. So it's definitely an effect, which is pretty cool. It was cool to find studies actually support fat loss and muscle building from something like that. Well, speaking of gut, I saw something online. I wanted Doug to pull it up. There's a new AI tool. This is related to your stool. That's why I think it's a good transition. To whose stool? It's called, I think it's called AI Throne.

And so- Oh, come on. Yes, dude. Let me guess, you poop in and it analyzes your poop. Yes, a kind of cool- No. Okay, listen, let me- Look, just so- Let me explain-

I'm gonna have some fun with it. Let me explain why I think, yeah, you would. Who makes this company? Is it China? Yeah. They're not getting my, we're not gonna get any of the data. You heard about the ancestry.com and all these like gathering businesses. Yeah. What happened to that? Hey, so listen, there's gonna be some cloning. When you guys think about like your journey in health and fitness, both as a trainer and

just as like a fitness person, one of the things that I remember being like, like a kind of an aha, or better yet a duh moment, I feel like was actually really paying attention to my stool. Like for the longest time as a young teenage kid or even early twenties, is just like, Oh, I thought it told you nothing. Yeah. That was just part of life. Is it some days you got good days? Have you guys ever watched the show scrubs? I really hope the editors find this. There's a song. It's like, it's in your poop. It's in your poop. You can find like literally everything that's going on in your body.

That's why I don't want to do this because this is company send my poop data somewhere. Who buys that? I don't know. But look at that. Yeah. It looks pretty sophisticated, right, Doug? It does. Actually, there's an app that goes with it. You just hook this thing on the side of your toilet. There's a camera that faces down towards the water. Yeah. And you can put your food too, right? So it probably helps you get close. Like if you're, if you're putting your food in plus what you're, what's going on with your stool, probably you're good inside. I would imagine in plus what you're what's going on with Your stool probably you feel inside I would imagine it would start to connect the dots for a lot of people who are absolutely clueless about how certain foods are

Affected their juice presidents when they go to other places other countries. Yeah, they bag this Yes, they won't let them poop and then they have to keep they take the poop back, you know, right? Well say what cuz they could find what you know this wait when presidents go to other countries they poop in a bag they go to another country and they pooped the Secret Service you guys service grabs the food no they don't yes they do 100% fat oh they look it up yeah fact check look at us stop spreading stupid rumors no there is a Secret Service guy that get carry a bag around Shit real shit job, but they take they they don't let the poop stay there because of the how do you get that? But that has to be like the lowest guy that told pull like it has to be yeah, you fucked up Steve

You do the short stick today Like honey, Timmy's like you're on yeah, you're on Biden's Timmy's on the face time. Hey Timmy. Did you get the job? Oh my god to the Secret service. What do you do? They're happy with buying they just change the diapers. Come on. I swear though. Come on It's not yeah, because you could get DNA from it You could get all kinds of information and potentially create a bio weapon a targeted bio weapon a clone who knows Specifically from just the president's poop. Why they do it for his I don't know if they do for any of the world That's the thing. Yeah, why is no kind of medication you're on like yes

Cancers like that's the thing there was rumor spread I remember even I'm like Putin they're talking about like he potentially might have some kind of cancer and they were like spreading rumors about It did you find it Doug? Yeah, I'm looking at this You Google it then. He's all, let me get on Duck Duck Go real quick. I don't know how to do that. Give you the real information. What did you type in the search? Let me see.

Does the Secret Service? It's too long. OK. Too long. Already too long. Yeah. Do they capture? Capture the President's poop.

President poop collection. You said Putin. I've never, I have never heard of that. Yeah, I've never heard the same thing. Maybe we're just getting how is that? Okay. So it is saying that when the president uses the bathroom outside the White House, not necessarily just in foreign countries, his feces are collected anywhere.

Wow. That's even crazier. So not even a full time job. Yeah, exactly. It's a full time job. Yeah Yeah wow that's even crazier so not even a full-time job. Yeah exactly it's a full-time job. Yeah so that's your job. Foreign agents can collect the the feces and analyze it for drugs, medications, illnesses, things like that. So it's not just when he travels abroad it's like if he shits outside the White House. Wow. We got a presidential poo situation. How come no one's ever talked about? That sucks. That's a guy. What a weird job. No, just even if you're the president, how embarrassing. Yeah. Yeah. All right, bro. You're good. I'm done.

Sorry. I mean, how was it? How was there not some underground blog of like guys that have been doing this for years being like talking about different presidents, like shit patterns. Like, yeah, boy, you think there like talking about different presidents, like shit patterns. There's a book. Oh man. You think, you think his bad w let me tell you about him. His was bad for this guy. Love chili dogs. When he talked to the president of China over there, let me tell you what happened.

I don't know what they were serving them. Uh, yeah, so that's real dude. Hey, speaking of like, but don't you, okay, stop though. We guys went sideways on this, and I actually think this is actually really cool technology. What is it looking for? Oh yeah. How about that?

What is it looking for? I mean, let's see here. I got so many bad jokes I can't say on the podcast. Behavior changes at work. I'm holding back. That's like trigger foods. I'm trying to get the details here for you. I mean, okay, you're inputting your food,

it's tracking your stool, it's gonna help connect. Does it give you nutrient deficiency? Does it give you like... It's gonna connect the dots on things that you are eating consistently. And we're just gonna analyze. Okay, so it does catalog each bowel movement on the Bristol school's stool scale.

Oh, you can do that yourself. You can do that yourself, yeah. I take pictures. Yeah, but nobody does it. He says it to me too. Nobody. Well, you can do that yourself. You can do that yourself, yeah. I mean, I take pictures. Yeah, but nobody does that. Nobody does that, you know? Yeah, so you use the app to track your food, medication, supplements, et cetera. Okay.

So what this app does is connects the dots. See if your kid's taking drugs. Yeah, something to that. Hey, we even have a conversation. We analyzed your poop. How did you find out? Yeah. I don't know, I think there's things that I thought myself

and a lot of clients did not bring awareness to until later on. And this is like a real easy indicator right away that something is off. And I can't tell you how many people don't have a normal stool and think that's normal. My old studio. That's your body trying to tell you something is not

agreeing with you. My old studio. So many people in there. I you something is not agreeing with you. My old studio. So many people in the room. I used to have this, I talk about her so many times, she taught me so much. She was like a functional medicine practitioner slash physical therapist. She asked me one day, she goes, Sal, can I put this on the bathroom door? And I looked at it and it was a Bristol school scale picture. And she put on the back and I was like, all right, let's put it there.

Yeah, it's the bathroom, why not? So many conversations, so much awareness over that. That's what people don't check, they don't know. I mean, you know how I know that is I was a trainer and I still was like not really paying attention to that. It wasn't until later I really had this aha moment of like, oh wow, that's my body trying to let me know ahead of time that I haven't.

Speaking of tech, have you guys been reading about Zuckerberg? All I saw recently I Luxury watches now no what yeah, you know he was he's been known to be like super undercover You know this like a new thing on him. He's like well. He's like he's got a glow up Yeah, he is that exactly that's a good way to say he's got like he did like a Bezos move now He's gonna know listen trying to appeal more to a Republican. I guess so he's got like a he did like a Bezos move now he's kind of no listen trying to appeal more to a Republican I guess so he's like yes he's claiming that he's like full-on libertarian yes he's now he's now saying he's full-on libertarian and he's trying to repair his image with with Republicans and of

course he commented on Trump and said he was badass so Zuckerberg who owns these huge social media companies is that's a kiss of death right for these I don't know it used to be is what I'm saying Well, we see the reason he got a lot of hate because they were the one of the first ones that kicked Trump off Well all the tech companies were like no, I mean I told you guys my theory on that I don't think I never thought it was the them him I think that is that was because most of these dudes that did this all this open internet stuff were these are libertarian values.

Yeah, I mean, they're built off of libertarian values. So the thought that they were these like hardcore Democrats never resonated with me when people try to say that stuff. It was like more so maybe they have a bunch of young kids that are, you know, leaning more socialist and shit like that, that then they're influencing some of the things that happened there at Meta. But I never once thought he was like that.

And so. This is good, I like, so libertarian ideals are nice. If you are pro-freedom, pro-free speech, pro, you know, or anti-censorship, then you want someone who's got libertarian ideas. Because their ideas are really based off of freedom, right? The old concepts of liberty, or classical liberalism, is what they would call it.

So this is a good thing for people who believe that. If you believe in censorship and all that stuff, bad news. Yeah, such a good podcast. I was trying to find the name. I know his last name's Epstein, but it's not the Epstein you guys think. But he was digging into all the data

from Google specifically, and it was very revealing in terms of how they sway that 14% voter. And then you look at like ever since Trump was elected and then to the, even preceding that, like how they were able to like, the search results and like what kind of information you receive is completely dependent on what they're putting out. Now is that really, when you guys think about this, right, and the history of newspapers and the people that own them and had control and power,

this has kind of been happening in media forever. Yeah. It's really not that alarming when you think about it. I guess because social media is so fast and we get it right in the palm of our hands so quick and everybody I guess is integrated to it. It's just like it's really not the curtains been open. That's it Yes, it's always been this way we're more aware now I mean you go back to look go back to there's so many things we could point to the Gulf of Tonkin Incident that yes got the support to go to war with Vietnam that didn't happen that didn't happen

That was a fake event that they used and we know this is all confirmed. So it's all been happening forever I think now we're just more aware. Yeah of this kind of stuff. I know. Yeah, does that make it better or worse? I mean, is it like should we I feel like it makes it better, but I'm just more stressed out. So I don't know. To me, that means it's not better. It just kind of reminds you how much, how little you have control. You know, it, you know, it reminds me is like, so I never really understood the quote, uh, ignorance is bliss. Yeah. Until like, like, like the matrix. That's the best scene. That's such a great scene. When he's like, just, I want to forget that I'm in the matrix. Yeah. It's so, that's such a great scene. When he's like, just I want to forget

that I'm in the Matrix. It's so much better. I know. I know when Neil wakes up and he's like, oh fuck, put me in the Matrix. This sucks. Snoddy, whatever. Dude, I can't believe I didn't bring this up

when we were talking about the toilet. There's a guy who made a supplement. This is real, I don't know if it works, but it's real. It's a fart pill. Doug, look up, I'm gonna give you the... look this up. It's P-I-L-U-L-E-P-E-T. Okay? And then fart pill. So apparently... P-I-L-U-L-E-P-E-T.com. So apparently this is a pill that you could take that

makes your farts smell like roses a pill That's kind of sad. That's kind of cool. That's what it says Another song comes to my Rose's smell like poop. Yeah. Yeah, is this a real is this like really? I mean, that's pretty brilliant if it is Wow And how do you show that off? I mean guys that's pretty brilliant if it is. Wow. And how do you show that off? I mean, guys, check this out. Yes.

Yes. Yeah. Well, that's great. Good job. Is it real? Come on, fact check this. It seems to be. Wow.

I mean, I wonder if it's a joke, though. Is it real? Could it really be? Look at the guy selling it. He looks like someone that would sell your portfolio. We should test this out. If it works on Justin, we're getting a sponsorship for sure, Adam.

Yeah. Get a partnership. Hey, order a bottle, Doug. Sold. It's mega strength. It's only 19 bucks. Sure. It's 19 pounds.

No, euros. You got to buy it from here, bro. It's bangers. It's how effective it is. It smells like roses. I'm not believing this for a second. Yeah. I got it.

Order it, and we'll let Justin test it. Dude, I got to tell you. I got to tell you guys. You know how you guys always make fun of me with mobility and this and that? You Yeah, I got it. I will let Justin test it dude. I gotta tell you I gotta tell you guys You know guys only make fun of me with mobility and this and that you don't have an injury myself Since we've been here. I haven't had a serious injury. It's me. You know why is that you only move in one place? That's how to turn around when you're walking behind Stay inside you guys listen to me. Listen to me. What happened? I was in my house Hey, stop it. Hey, hey, you get injured every day.

I left. Listen, I was in my house, and I came down. What's over to the left? I came down the stairs. That's just my lats are the way. I came down the stairs, and my feet slipped on the wooden floor. Listen, I fell three times.

Now, what I mean by that is I fell, I slipped, my feet went out, now my wife saw me, she's down the hall, so she saw me fall into the room. Now she thought I was dead, she thought for sure, she's like, you came off your feet, but I caught myself with my feet again, and then they slipped again, because my socks were on, it was slippery,

and then I caught them again, and I caught them again. Three different times, explosive, saved my ass movements. And then I stood up, nothing. Not a single, nothing. I feel no pain whatsoever. Wow. So proud that I did that. That's only because you're new walk with Jesus. That's the only reason. I did think about that. New Pumas. I thought, hey, while it was happening, I was like, in my head, I was like, am I gonna hurt? No! No, I'm going down. I wish I had seen it.

I guarantee it was like super slow motion. Yeah. Big dudes like, you know, like, brrrrr, don't you? We all have stairs in our house, right? Do you guys do things, I do this. Do you guys do weird stuff like this where when you walk up the stairs sometimes, you're like, I'll calf raise balance, calf raise balance. I'll do stuff like that to challenge. I'll skip at least one or two.

I'll challenge my stability like that. I intentionally do that because I feel like it's like one of those things that if you don't use it, you lose it. You know what I'll do? I'll hop left to right, I'll hop, uh, you know, left to right. Like I'm doing a ice skater kind of up the stairs. Yeah, I do that too. I just did that. Like I had to get up the stairs real quick.

It's pretty effective. Really? I don't want to lose it. That athlete, that story I tell, that's that story I tell about jumping out of the truck where my knees felt like they're going to explode, woke me up bro. That was enough for me. Like it was like, that was enough for me to realize like, whoa. I almost fall to the light with him bro. I can't see the stairs. Oh, catch yourself. What's going on here dude? But hey, you know what? In case someone ever got picked 500 pounds off the ground, you got them. You got them. You can help them out. Hey though, so literally I swear to God for an hour afterwards,

I was waiting to see if I felt so like, I'm good. I can do it. Maybe you're right. Maybe it was Jesus. It did feel like I was going down. Yeah. I mean, I've, I've like recently, I told you guys, like my youngest, he's like really in skateboarding now and stuff. And he's like trying to pull me into the, to the culture and like get me like doing stuff on his skateboard and like I'd narrowly narrowly like avoided injury a few times I'm like trying to do these like ollies and and then I'm starting my next move now is to try and do it while I'm

moving and so you can ollie yeah now this keyboard doesn't break nothing, huh? It's close I'm not to get a big boy one. Yeah, I think a big boys skateboard is it's not like I mean most skaters are not you know, they're tiny dude. They're all little like skinny dudes Yeah, yeah. Wow and you get off the air you in the air. That's I mean not kind very high I'm not gonna claim I'm all in a bottle. This much is all four wheels are off. Can your son, is he kick flipping yet? He is right. He's close. He's that's his he's been working. He's in that actually all the over thing. First thing. Well, yeah, once you can kick flip, apparently that's like a big learning curve. And then you got everything else comes off.

That's like the definitive moment. Yeah. Wow. Good for him, dude. Yeah, he's really good. I had a buddy, so I went to high school, obviously art era is when skaters got really big, and I had a buddy who I grew up with who became a skater, and he would practice every day for hours, hours, hours, every single day, and eventually got good, but it takes a lot. Dude, it's so much of a skill.

Like, it's kind of ridiculous. I'm not gonna get anywhere. Is wearing skate shoes yet with the fat tongue and everything yeah he's he's well he's not like he hasn't got fully like he just stopped wearing all the pads and stuff now cuz you know he goes to the skate park nobody wears pads nobody even wears helmets you know it's almost like it's it's old school you know so he at least still wears a helmet cuz I'm just like, it's old school, you know? So he at least still wears a helmet, because I'm like, yeah, like, you're not quite like proficient yet.

Did you guys ever watch those old skate videos that would be on like VHS or DVD? And these are like some of the first like, yeah, reality, did you guys watch those? Of course. Of course. Yeah. I used to watch that. I was into rollerblading. Bones Brigade. I was like, dude.

Rollerblading? Yeah, I was, I was. There was a time when it was actually somewhat cool. You got the hips for it, dude. No, you used to take out your two middle wheels, and you'd put grind plates in there, and then you'd use that, and you would grind that stuff. Oh, and you'd do the rail slide. Yeah, yeah, yeah, yeah, all that stuff.

So I used to carry all our wax around. I rode a scooter. Huh? You've... I rode a little scooter. Hey, speaking of injury, that reminds me, I wanted to ask you, I'm always always you know, you know how I explain science sometimes, you know, not very well real Stuff you don't say I get the point across that's the important part. You know what I mean Trying to explain what the juve light is doing for me recovery wise

Both injury or recovering from soreness now understand that it's like supercharging the mitochondria. Is there a way to explain that, how, what it's doing for an injury different than any other like skin benefits and stuff like that? Like how would you communicate that to somebody? So think of it this way, right? So, and it's different than this,

so everybody forgive me. It was my favorite word, photobiomodulation. Thank you, yes. Yeah, very you. Every once in a while. So okay. You just steal the Michael. I don't ever see it. I hear it. It's actually brilliant. Listen. Stop. I'm feeding him little study. You see a plant right and a plant takes sunlight and turns it into food, energy. Your mitochondria does that with certain, not that, right, but something like that

with certain wavelengths of light. Red light, certain types of red light literally feed the mitochondria. It produces, it gives it energy. And mitochondria, if the mitochondria have more energy and they're healthier, whatever cell they're in operates better, recovers faster grows better whatever so all the muscle cells that have mitochondria or skin cells that mitochondria right you shine

red light on it all those cells now work much better because their engines the mitochondria are more energized so that's what's happening that's good so that's a good way to because that also easily explains why it's good for hair, growing your hair back. Why it's good for your skin. Why it's good. Anything that has mitochondria. Yeah. Which is every cell.

Every cell. Yeah. Healing a cut. Like anything. If you're trying to heal an injury or a cut, it's going to do that. It raises testosterone when you shine it on your lighting cells in your testes. And they've shown this. And this sounds funny.

When I first heard this, I thought this was complete baloney. There's no way. Well we first saw Ben Greenfield on his treadmill like with it just zzzzz. Do you guys know how I used it recently? I haven't really tested it that much this way. I typically have used it in the past like more so for like healthier skin

and my psoriasis and stuff. But right now, because I'm doing the whole series and I'm tracking everything, and I like always, when you first start and come back, you overreach. And so the first time I squatted, I really overreached on the squats.

And I did this thing, you know our panel's about, I don't know, that tall, so I got down on kneeling on it and I was just coming up almost like a half, what do you call it, hip hinge from your knee or whatever? Sure. Yeah, right. Just to like kind of like slowly pump blood into it in front of the red light.

Oh, I'd swear to God the next day, like the leap of recovery that I, cause I know when you- Trigger sessions in front of the red light. Yes. So basically it was what I was doing. It's basically creating a little trigger mobility session in front of the red light to help facilitate speed up recovery. And, and okay, again, I can't, it's hard for me to like show the data on what the difference of how long, but you know, you know, when you get sore, like we've been doing this long enough, like, okay, that I'm

really sore. I'm going to take like two or three. Yeah. I, it felt like it cut it in half. Like what would normally have taken me double the time to recover. For people who don't believe this, look up the study. And by the way, there's studies that go back as far as 1972. So this is not like a new thing. It's established science. In fact, they have some studies that show that it improves cognitive function and reduces symptoms of dementia when people will use red lights up their nose and actually get to the brain the If we could get red light to the brain, unfortunately, we can't because of our skull But if we could it could potentially even be a treatment for Alzheimer's

Doesn't it feel like you know all the wacky crazy things you heard like ultra Famous celebrities had to their own access, like exclusive access, access became democratized all of a sudden. That's exactly what happened. Yeah, it's like hyperbaric chambers, all of a sudden somebody has one, or like Cold Plunge, or you know. Have you ever talked to Tina about those stuff?

Katrina's mom? You should bring that type of stuff up to her sometime, because she was hanging out with some of these old school scientist dudes in the 50s and 60s, and every time I tell her something, yeah, no, they were talking about. They've been around forever. Yeah, she's like, what? Yeah, my guy was talking about that 60 years, old school like scientist dudes like in the 50s and 60s and every time I tell her something like yeah No, they were talking around forever. Yeah. Yeah. Yeah my my guy was talking about that six year But they were so woo-woo and weird and everybody nobody so the panel you were talking about right the panel

You're talking about and it's not all red light There's certain wavelengths that are yeah really do this and so look you want to look at the studies and that's the wavelength You want that's why we work with Jouv because Jouv works with You want to look at the studies, and that's the wavelength you want. That's why we work with J.U.V. Because J.U.V. works with the exact same red light wavelength. Medical grade. It's the kind that is used in studies. Otherwise, you'd have to use the cheap stuff for like 10 times as long to produce the same

effects that you would get from J.U.V. But speaking of the democratization, that panel that you get from J.U.V. would be like, I don't know how much it is, a couple thousand, $3,000, something like that. That panel just 15, 20 years ago was like 15 grand. Yeah, I believe it. Yeah, way more. And you can only get access to it if you went to expensive salon

and paid 100 bucks a session or something like that. I know, I know. But it's been around for a long time. A lot of the things that we talk about today and we think is so revolutionary, it's like it was around a long time ago. like many things we didn't have we didn't have the words I guess or the science to like prove what exactly it was doing but there was people there's an effect but it was like there was enough studies

really to do it can you look up son of Concord do you remember guys remember the Concord plane that they I've been meaning being this up with you Justin I think this something I think is cool. Remember the Concorde that they retired? It was like the fastest passenger plane. Okay. Remember the one with the, Vaguely, yeah. It was like pointy and it could get you from here to Paris

the next amount of hours, way faster. So I think they're coming out with another one. And it's going to be even faster. Like the Mach. It's a supersonic. Oh, supersonic, yes. I heard they were working on a supersonic jet to be able to get you to Europe, bro.

It'll fly 925 miles an hour, one and a half times the speed of sound. Can you look up, Doug, the son of Concorde, New York to Paris or something like that? I was looking up some stats and it's like crazy, crazy speed. Yeah, why don't we? Come on, how awesome and convenient would that be? Where do, why don't we? Like, come on, like, how awesome and convenient would that be?

Where do we, where do we, where do we? New York to London in three and a half hours. Wow. Wow, holy slow. Which is like, what is that, half? How much is a traditional? New York to London? Yeah, New York to London, what's a traditional flight? 10 hours?

Is it 10 hours from New York? Cause New York's already all the way over there. No, I think it's like six or seven hours. I don't know, check that, that's probably close to 10, bro. Some of them have gone as fast as two, or two to three hours. Yeah, let's look at the commercial, yeah,

Jett, there you go. Let's see what that says. Seven hours, almost eight hours. Oh, so half, less than half. Yeah, that's crazy. You know why they retired? It was to the cost. The tickets were so expensive

and people just weren't getting them. But I would do it. How fast are we gonna get? Well, I mean, there's certain limitations. At what point do we go back in time? Superman dealt with that. I mean, we're going faster than the speed of sound. Well, when we go faster than the speed of light,

how much farther are we going to go? Yes. Quite a bit. Well, you guys laugh and say that. I bet you when we were doing 50 miles an hour, everyone was like, yeah, right, we'll go faster. Speed us out. No way. Did you know that they thought, scientists thought,

that if you went faster, I remember what it was. Someone was making a train, some of the first speed records, and they said if you go faster- That's the speed of light right there? Yes. That's pretty fast. Pretty fast.

Plus, the problem is you have mass. The faster you go, the more mass you build. So literally, if you did that, you created a black hole. You wouldn't be able to. That's why light travel. That's why we go back in time, right? No. Your science is, I don't know.

Where do I go? Where do I go? Easy, right? Yeah, where do we go? Have you ever seen the examples of like, if you had a twin that traveled at the speed of light for 15 years and then came back, they would have aged like two days

while you're 10 years older. Have you ever seen that? So weird. The just traveling out in space type of deal and come back, it changes that. It doesn't even have to be that crazy. They actually have to change the clocks on satellites because they travel so fast on the Earth,

they have to change them, otherwise they won't sync up with our clocks down here. And the clocks on the top of the tallest mountains are slightly, I don't know, slower I think than the ones down at sea level. It's almost imperceptible, but they can measure it. I know, it's so weird. Such a weird, such a weird thing.

Do we have a shout out? I thought you had one, Justin, didn't you have some? Oh, I did the other day. She has it already. What was the pot? Thanks for asking. Yeah. Sorry, I'm not prepared for another day. Uh I used it already. What was the pot? Yeah. Sorry, I'm

not prepared. Uh let's see here. Oh, you know, can we can we shout ourselves out? What do you want to do? Uh I love when we do that. No, okay. So, I I'm going to set the table for this because we didn't announce it before. Uh Doug forgot to put

it in the notes and tell us to say anything again this time but going forward Bi-monthly we are going to do a webinar for free. Oh, we just did one and this is for coaches and trainers coaches and trainers We are teaching that to be a better coach and trainer how to make more money be more successful. It's all free. It's free It's completely free. Yeah, and we're gonna continually do these webinars. Yeah, we're getting feedback We just did another one last night one titled how to make six figures consistently as a trainer or coach. That was the one we just did. And the feedback's been great. So yeah, it's totally free to do that. We will be posting that so on the Facebook page, which is called what Doug? Success, what is it?

Grow Secrets. Yes. Trainer Grow Secrets. Yeah, we should know our own Facebook group, yeah. Yeah. Let me just get this. I think it's Trainer Grow Secrets. Yeah, it's Trainer Grow Secrets on Facebook,

and then on Instagram, it's the Mind Pump Trainers. So on there, you'll see announcements. Hopefully, we remember to put this in our show notes going forward, that as we get the dates for all the webinars, we'll tell you right where to go and sign up for it. But this is me prepping the audience. So if you don't hear us, make sure you bug us.

Personal Trainer Growth Secrets. There you go. Personal Trainer Growth Secrets on Facebook. We'll always announce the webinar on there, so it'll be easy to find. So the best thing is to just go follow that page, and you'll always see the announcements on there. Or going to the Mind Pump Trainer IG page,

you'll also see it on there. Cold water therapy helps regulate your hormones. It produces those feel-good chemicals that give you energy, reduces inflammation. You can actually substitute it with your pre-workout or for your pre-workout. Do a little cold plunge before your workout. Watch what happens.

Anyway, there's a company called Plunge that makes them for your home. It filters the water, keeps it cold, it's nice and clean. You don't need to add ice, you don't need to refill it every single time. It's great, go check them out. Go to plunge.com and then use the code MINDPUMP get $150 off.

All right, back to the show. Our first caller is Dion from Australia. Dion, what's happening? How can we help you? Hey guys. Hey, I'm happening? How can we help you? Hey guys. Hey, I'm interested to know what your thoughts are on oscillation training, when to use, what would programming look like,

and have any of you incorporated it into your training? Tell me what that is, Sal. So it looks like, it almost looks like partial wraps, and what you're trying to do is, in some cases, train the stretch reflex. So it would be like at the bottom of a squat and you come up a little bit and come back down, come up a little bit, come back. Like a pulse squat. Yes.

Like pulsing. Yeah. Yes. And you can do it in the mid range as well. Now, uh, Dion, is this, are you an athlete? Is this for you or are you a trainer? How would you define it too? Yeah.

Yeah. Well, I do a bit of running as well. this, are you an athlete? Is this for you or how would you define it too? Yeah. Yeah. Well, I do a bit of running as well. And my son does sprint training. So it sort of started coming up in my feats. So I was wondering, yeah, get the diesel on it. What's the, what's the deal? I wouldn't, you know, oscillation training I would place under

plyometrics, uh, in terms of value. Um, I don't, I almost never also, also, I want to know what, like, I would place under plyometrics in terms of value. I don't, I almost never. Also, I wanna know what, like, what is your, like, what are you training for? Like, what's your desired outcome? That's kind of important here too, because there's like, there's so many different ways

that we can manipulate, like, your training. And based off of what your goal is, what you wanna get out of your training, might be whether I would, because I mean, maybe doing cluster sets are better for you because you care more about hypertrophy. Like what's the goal for you? What do you want to achieve?

Well, hypertrophy would probably be main goal, but also, yeah, I do run as well. So, yeah, so sprinting and stuff like that. If your main goal is hypertrophy, full range of motion is where you're going to spend 99% of your training. And this is why I made that point. I don't know if you have you ever done cluster sets before? No. Okay, cluster sets are awesome. It's like, who did we do the episode with where we got into cluster sets?

What was his name? Stevenson? Was it Stevenson we got into? I think that might be right. It was, okay. I have to look him up. Yeah, maybe Doug can look it up where we get into good detail on explaining what that looks like. But that was why I wanted to ask that. It's like something like this where you're kind of pulsing or doing typical stuff, maybe

not, it's not that it's not a bad thing. I'll tell you that right now. It's another thing that you can do to vary. It's a novel stimulus. Yeah, it's a novel stimulus. That's the word I was looking for. Thank you, Justin. But if you're gonna do something novel

and hypertrophy is your main goal, I like things like cluster sets or something like that. That would be a great novel stimulus. But again, it would represent one to 5% of your full range of motion for hypertrophy, overall muscle development is king by far. All these other variations, especially if you look at athletic training is

very specific to the kind of adaptation looking for from an athletic perspective right so plyometrics really great for explosive power being able to generate force for a period of time but does it cause hypertrophy like full range of motion traditionals training no it doesn't. Paws, squats, oscillation training, there's some value maybe for strength athletes in some cases, like a power lifter might take advantage of oscillation training, although a pause squat would be better to develop strength in a particular range of motion. But if your goal is just overall muscle development, this is something I wouldn't spend really much time in.

Yeah. I mean, even isometrics and just holding those difficult positions of the rep is going to have a tremendous impact on your strength for, end range strength especially too if that's something you're interested in. But it's still a novel stimulus. You want to incorporate it for maybe a few weeks as something to change up the stimulus so your body responds to it a bit more. But in terms of the overall foundational programming, it's going to be very much driven by your basic compound lifts. So it was. It was Scott Stevenson. We did an episode with him. Great episode.

His Instagram handle is Fortitude Training. Yeah, Fortitude underscore training. So Fortitude underscore training. He's a big proponent of cluster sets. I love cluster sets. I think if you've never messed with that, it's a fun thing to incorporate into your training. It's still, Sal's point and Justin's point. It's a novel stimulus.

It's something that you do for a little one then move out of it. It's not a way of training going forward. But I love cluster sets because you incorporate full range of motion in these kind of partial type reps. So you'll see it's interesting how it works and the tempo and then also the rest periods are unique. So check that out on his page or listen to that episode and if you want to do something and hypertrophy is your goal, I think that's one of my favorite little novel stimulus is to mess for hypertrophy. Now as far as program is concerned, you don't, I'll just tell you the mistake everybody makes with these variations of training. Getting stuck in them.

Well not just, but even bigger than that is they add it to their current program. Oh yeah. So if your traditional workout calls for, I don't know, just five sets of squats, let's say, then what people will do is, oh my God, I want to try oscillation training. So they'll do their five sets of squats and then they'll add three sets of oscillation.

Don't do that. If you're going to use any new novel stimulus, you replace. Otherwise you're going to overdo it. Um, so it would be instead of five sets of squats, it would be two sets with three sets of oscillation. new novel stimulus you replace. Otherwise you're going to overdo it. So it would be instead of five sets of squats it would be two sets with three sets of oscillation. Do you have any of our programs Dion? Yeah yeah I do. I do. I've got performance and symbolic and symmetry. Yeah yeah. Okay so yeah check

out check out the Scott Stevenson I'm talking about and then if you want to play around with some of these novel stimulusming says What just like Sal said like let's say it's bicep curl day and where we have you know preacher curls or whatever in there pull those out and then do the variation of the of the Bicep curls with cluster sets. So that's how you would do it Fantastic. Yeah, thanks very much. Yeah, you got it, man. All right. All right, do you know thanks for calling? Thanks guys. Thanks guys What time is it? Australia? I know. I was wondering, you know, so do you guys remember the body blade? Yeah.

Yeah. What they did that with the shake weight. Yeah. So they, both of those, both of those are trying to utilize the effects of oscillation training. Although it's terrible. Yeah. Cause it's partial wrap and then you're just trying to maintain that like tension, momentum. Yeah, although they're both terrible. Yeah, it's kind of silly. The thing that I think is important, because the only way something like that actually

gets the traction is there's some sort of science to support. There is. Was. And so that's what people, and that's where the people that will argue that it's great is that it's like, oh, I did it. I got these results. Listen, it's a novel stimulus. If you've never, you know, shaking a blade like this or, you know, a dumbbell, if you've never done that, like in the first, like imagine where I'm coming from right

now, right? I haven't, like right now, this is the kind of the point that I've made in this docu series is like any stimulus is novel right now because my body's been reset. It's adapted to doing nothing. So let's say I grabbed the Shake Weight and I started for the first three weeks of doing Shake Weight stuff. I'd see results. I'll see results. Now it wouldn't be the most.

Wee boxing, you know, you see a little bit of something. So people need to understand that. And then I think, you know, I love questions like this because then somebody who doesn't listen to us, they go and do it and they get, they see some results. And then they're like, fuck, those guys were wrong. And then they stay in it. And then they stay doing that forever because they saw results in it, not realizing,

well of course buddy, it was a novel stimulus, but that goes. Now I do wanna say, okay, so one of the applications of this is really strengthening that stretch reflex, right? That if you lower a squat and come back up, you're gonna be stronger than if you start at the bottom of a squat. I think everybody who works out knows what that feels like.

If you were to get under a bar at the bottom and try to lift it, you're not going to be as strong as if you start at the top, lower it and then come back up. But when I was really trying to get my squat up or other lifts up, I tried some of this. I did better with the pause. I just got better results instead of oscillating at that bottom position. I would go down, pause and hold and then come back up. I can see oscillation training potential for a power or explosive type lifts. Maybe especially like a, like an Olympic lifter when they squat, if you ever

watch Olympic lifter squat, they don't squat like a power lifter power lifter goes down real tight and slow and come back. Well, it reminds me of like a power lifter, how they'll like pull from the rack or you know, they'll take like, they'll segment it out. So you have like different compartments of the lift to focus on. And so you can like kind of isolate, like oscillate, I should say like different portions of that range of motion, you know, for power. So you can see how that might translate. So that's not where my brain went when I asked this, like where I was thinking and why I asked him what his desired outcome was. And when he went hypertrophy, I just right away moved away from it because I would see places, good application for this, where you have like a sport where you would actually do something. Example, like a volleyball player sits in that kind of squatted position, it's kind of pulsing in there.

Very obvious. So, so, and then it has to explode up and jump or explode to the right. So, okay, you're training something that translates over to his goal. Wasn't that? Yeah. So he said something to me like, Oh, I'm a volleyball player and spiking at the now is okay. That that makes sense to be down in this kind of pulsing situation. And then I don't, you can't think of other sports, but there's other sports where you're kind of, I mean, even basketball even basketball right where you're down in that kind of defensive position

And you got to jump up and block a shot or something that makes kind of sense to me to train that because it'll translate Over into the court or the field, but if your goal is like backer stance You're a runner and you want to build muscle. It's like well There's a lot of things there's a lot of tools in the toolbox That I'm probably gonna pull out before I pulled this one out. Our next caller is Doug from Minnesota. Doug, what's up, man? What up, Doug?

What's up, Doug? Hey, how's it going, guys? Good. Good, dude. What's happening? So, first off, like everybody, thank you for everything you guys do. Healthy America is a better America. And I'd like to thank you guys for doing your part

and making that happen. And then also, shout out to my fellow Doug in the back. You're making the name proud. There's not many of us around there. What's happening? A quick, uh, TLDR before about me, before I get into my question. 34 years old, father of four, six to 200 pounds, right around 14% body fat. I work out two to three times a week, currently running maps performance,

which I didn't think I'd like based on looking at the exercises, but actually I really enjoy it. So kudos to you guys on that. Actually, I really enjoy it. So kudos to you guys on that. I own a dairy farm for work. And so very active job, seven days a week, probably average. I know I average about 25,000 steps a day.

With that, I need about 4,000 calories to stay at maintenance. And I have to be at maintenance, like workout aside, it don't even matter if I don't hit that calorie mark. I just can't function properly or to what I feel like would be the best of my ability for my business. And as you guys know, the business is more important than working out when you're self-employed. Um, but with my business, I'm basically, I got a lot of benefits. Um, basically my own personal butcher box. I got unlimited access to homegrown beef. Um, I raised my own meat birds.

I have egg layers. I got access to homegrown pork and fish, all that stuff. And then obviously with the dairy side, um, luckily I'm not like Sal, I can have unlimited access to raw milk and my wife takes that and turns, turns it into homemade Greek yogurt and all that stuff. So I don't have an issue of like many people getting that one to one ratio of protein to body weight. In fact, I'm significantly over that with my diet.

I probably am close to three, 325 instead of that 200, which is obviously good. But being that I want to be at maintenance, I don't want to gain any more weight. I've had a lot of injuries between farming and playing college football. I really feel good at gain any more weight. I've had a lot of injuries between farming and playing college football. I really feel good at this 200 pound set. This Goldilocks phase that you guys talk about,

it's true, it works. I've slowly just melted away fat, got leaner in certain areas, wider in certain areas, while staying at that 200 mark. But does eating that excess calorie or excess grams of protein, does that speed up that Goldilocks process at all? Or does it not really matter

because I'm not eating excess calories to help promote excess muscle gain in a bold phase? What a great question. That is a cool question. First of all, you're probably strong as hell. Dairy, farmer, you know, with protein, we go one to one, and that's a great target for most people. Is there evidence that going higher

than that in certain individuals, especially active individuals, is there evidence that there may be some benefit? Some, not a lot, but some. Do we need to worry about eating that much protein? No, no, you're not gonna do yourself any harm. If you're in a deficit, high protein becomes really important.

So if you're in a calorie deficit and you ate over one to one ratio, you're gonna be better off. Way better off. Doing it that way. Your protein requirements go up, or at least in terms of preserving muscle go up as your calories go down. As your calories go up

it's not quite as important. Carbohydrates and fats can become protein sparing when the calories start to get high. But I think you're doing great. Unless you have any digestive issues or you don't feel good, then in which case I'd say let's look at what you're eating, maybe change your macros. But if you're feeling good, you find yourself getting leaner while getting stronger and building muscle, like you're killing it.

And then the access, the food access you have is incredible. It's all homegrown stuff. Yeah, yeah. I mean, you're in a great, yeah, you're in a great situation. I mean, honestly, I would, if you were a client and you gave me all this

this data and you're telling me what you just said I would be like our main focus because I think you're in such a good sweet spot would be like always trying to maximize your energy because it sounds like that I might be playing with what time you have carbs what type of carbs you have like paired with it because your proteins perfect sounds like you're right around the calories you need to be and it it does obviously sound like, you know, energy is important to you because you have a very physical job that's demanding. And so if there's anything I'm messing with with you,

it'd be like what types of foods and carbs and at what time of day, like I have like, and see if I can get, get you more, more energy for what you need to do. And then, but as far as the protein and where you're at calorie wise, it sounds like you're in a really good place. How's your digestion? Do you have any digestive issues with that? No, no I've grew up on raw milk and all that stuff so luckily I could I drink probably a little over a half a gallon a day of milk. I know you couldn't handle that.

Maybe not, your stomach's getting better. Well you got, I mean you probably have a really healthy microbiome growing up on a farm and you know so, but that would be my only question. Not because it would cause digestive issues, but because everything's going so well that would just be the next question I would ask you. I would say okay well let's go down the list and the next thing I would ask would be digestion but if I figured it was good the next question would be fiber are you eating enough vegetables and fiber my wife forces me to yeah homegrown garden all you know raises all all their own vegetables so yeah no no I didn't eat any, uh, didn't eat any vegetables before. And, uh, luckily I found her. You're in a good spot, bro. You're in a good spot. I'm happy with what I'm

at. And I was just wondering, cause like my dream physique, you know, if that was the goal, like would be a four man's, uh, Jake Gyllenhaal and Roadhouse. You know, I don't need to be that. I don't need to be that six, 7% body fat, but you know, I'd like to get down to about 10. And like, I wrote this question God back in like April or something. And back then I was like 16, 17% body fat and 200 pounds. So I've been doing like, like you guys say, like it works. Like I've been right at this 200, you know, maybe up and let me get this clear.

Doug, you were at, you were at 16, 17%, 200 pounds. Now you're at 14% 200 pounds. And since then last about five months. Yeah. Stay bro. Stay the course. Yeah. You're in such a perfect spot.

You're going to get your problem. Yeah. Yeah. No, I was, I was tied it on and I was just wondering, I mean, I just, you know, I, I have everything dialed in pretty good. I just didn't know. No, it changed nothing. By doing extra protein, if that would, you know, I mean, I know it's kind of a nuanced

question. No, it changed nothing. It's a really good question. In fact, we have an episode with Angelo from Keyon coming up where we kind of get into like when you're in a potential, and there's probably days, whether you realize you realize it or not where you're you hit maintenance in other days you're a little bit lower other days you're a little bit higher I mean you're doing really good of hovering right on there and when you're in these days whether you know it or not where you're probably a little under maintenance and you're eating this high a protein like that is that is the best thing you

could possibly do and that is absolutely keeping your results moving as fast as they are because you're not parent when you're in that little bit of a deficit, we don't, I know you're not sacrificing muscle. Doug, I I'm very confident with what I'm about to say, but the mistake that you could potentially make is changing anything. I wouldn't change anything. If you went down 2% maintain your body weight, keep going. You'll probably hit a roadblock around 12 or 11%. That's usually when things start to get a little bit more granular. And then at that

point, you can maybe do a little calorie deficit if you want. I'm going to tell you right now, 10% body fat is overrated straight up, especially if you're physical, especially if you're a physical individual and you got a long, you know, you got a physical job, you might get down to 10 or 9% and just find like, okay, I'm not working as well as I did before. And it really is overrated for most people. Yeah, I mean, I'm happy. Like if this is all I got, you know, if I didn't lose any more fat,

like I'm very happy with where I'm at. You know what, we're all just a little selfish and want a little more Yeah, I mean it doesn't you know what though like also if you're a client of mine We had we had this discussion just recently like I I would love to take you there so you could feel it for yourself, too There's nothing wrong with pushing the body for but what you will you will see a decline in your performance at work It's just a fact if you start getting in a deficit for a long enough period of time and get below 10% body fat,

I mean, yes, you're gonna look crazy cool, but you'll also notice a difference. And then, you know, and maybe it's great for you to go there, kind of feel that and realize like, okay, this is cool. I said I did it. I said I wanted to do it, I did it.

But I also realize now the other things in my life are suffering and so I'm letting myself get I mean straight up like the difference Between 12 percent because you're gonna probably get to 12 percent dog changing nothing. I'm pretty confident You'll just you'll probably drop another couple percent the difference between 12 percent and 10 percent Nobody could tell unless you take your shirt off and you're at the beach, but you're in Minnesota. How often you go to the beach Nobody cares yeah, I mean seriously you're married. You're doing great. That's great. You're doing really good. What program? Let's let it let us send you a program. What you just did.

You just did performance. You have anabolic. What else you got? You got anything else? Yeah I got um What's the one app that you guys That I have aesthetic and split I'd like symmetry because I've had a lot of injuries between football and I think symmetry from what I've heard you guys talk about it that would kind of help be a great program Be a great program for you Here's a deal Doug and so in case we don't talk for a long time or whatever you're set up so nicely And you know that you have symmetry and you have performance you have such a good rotation of programs

You just always have at least one one time out of the year run symmetry or performance and mix it up with the other ones and you're going to be great. It's going to keep you so balanced, keep your joints healthy, taking through full range motion, a lot of multi-planar movements that you're going to get incorporated. As long as you run one of those programs, either symmetry or performance, once a year, every year while you mess with the other programs, you're gonna see consistent good results, stay healthy and strong. Perfect. Thank you guys. I really appreciate it and I really you guys do. God bless you. Keep farming. Love it. Have a good one guys. Take it easy man. I had a... Bro, listen. I had a... and I know you know this

Justin, because you played football. You get these kids that grow up on farms, and they're strong on another level. I had a client once who, she grew up on a dairy farm, older woman, she was a surgeon, and she grew up in literally Minnesota, actually. She had her niece come visit her. So this girl was in her early 20s, and she comes in and I meet her,

and I'm like, you ever work, first of all, she shakes my hand, I can already tell from her hand strength. And I said, you ever work out before? all she shakes my hand, I can already tell from her hand strength. And I said, you ever work out before? She's like, no, I just, I mean, that's what I do for work is I work out. So I'm like, okay. And I took her through her first strength training workout.

She was so strong, it was comical. The strongest people I've ever met were from Nebraska and Kansas and it's like, and they just grew up on a farm and it's just like that constant, you know frequency It's just exposure to that kind of hard work and they don't think anything of it, you know So it's just like another thing presented in front of them to you know to overcome the obstacle and it's just like it's just a natural Thing I also think that you have I mean there's it's so true. There's like farm strength and old man strength They're both really real things

They're real things. And similar in a sense, right, of this great CNS, right, this ability to fire these muscles. Like think about when you are on a farm and you're constantly picking and rotating things, like you naturally start to act, you have to act, that's your foundation, your core. You activate that every time before you do that.

So their foundation is so solid that it's so easy to build on them because they have all those years. Totally. But you know, he's in such a great spot for anybody watching or listening right now. The mistake he could make, which is actually a common mistake, is you're humming along and you're doing great and then you go, I want to try and make this go faster. That's when you make a mistake. Because right now he's moving such a nice speed. He's just second guessing himself. Yes. Stay the course, stay the course, you'll be good. Our next caller is Brad from North Carolina.

What's up, Brad? What's up, Brad? Hey, what's going on, guys? How are you? Good, man. I'm all right, man. Awesome, man. Well, before I jump into it, of course,

I just want to say thank you for the wisdom and content you guys put out. Three years ago, I was 40 pounds fatter, rocking quintessentially the dad bod, skinny fat, no muscle and a turned 40 in a few months and healthier than I've ever been stronger than I've ever been. And really grateful for you guys. Awesome, man. Awesome. I love to hear it. How can we help you? Yeah. I got to say too, as a pastor,

I love the faith content and a Sal getting to watch your journey has been so rad man. So keep it up. Thanks for saying that, man. I appreciate that a lot. Absolutely. We warm down, bro. We warm down after that. Yeah, battle of attrition.

That would have happened faster without you guys breaking my balls all the time. I guess. That's funny. So to my question, my posterior chain is chronically tight. I lift full body four times a week. I stretch and foam roll daily, but it seems like no matter what I do, it tightens back up rather quickly.

My job as a pastor is pretty sedentary, but I make sure to hit my 10,000 steps a day, as well as try to get up and at least walk a few minutes every hour. When I do any posterior work, especially deadlifts, it's miserably tight for days afterwards. Could there be any sort of imbalance or other issues that may be causing this? Yeah. Yes, definitely. But explain what you mean by tightness. Where you said posterior chain, that's everything. Yeah, low back, mid back. Where do you feel it? Is it painful or does it just feel sore? Or super tight just for days. Yeah, not necessarily painful,

just basically low back all the way to my calves, just like I feel old, like I can barely bend over. Okay. And this happens after deadlifting? Um, I would say it's pretty consistent, but it goes to a whole other level a couple of days after deadlifts. Okay. So there's two things that we could do. One is kind of a temporary help or solution.

Show me his deadlift. And then the, yeah, let's watch his deadlift. Thanks. You've got a video of your deadlifting. Let's see his technique real quick. It's hard to see from Yeah, let's watch his deadlift. You've got a video of your deadlifting. Let's look at his technique real quick. It's hard to see from that angle, but. It's not bad. No, no, it's definitely not bad.

No, not bad deadlift form. Okay, so long static stretching is a nice temporary fix. So literally you get down, you stretch your hamstrings, hold the stretch for two or three minutes. You can do this post-workout, and then you can also do this on the days off, especially before bed. It's a great time to do it is before bed,

because it'll help us sleep. I think that's a good place to start. And what that'll do is it kind of tells the central nervous system, it doesn't need to be so active. Now, if we got to look at the root though, right? What's the root cause? If you're excessively tight,

it means that your body senses an instability somewhere. And the way that your body tries to create stability is by tightening you up. So literally the central nervous system is telling those muscles to stay partially flexed for lack of a better term, to maintain stability. All right. Where is that instability coming from? It's probably the hips. And most likely it's coming from your hips. You most likely have some issues with internal or external rotation or activation of the hips. Do you have maps? I live in the 90s, 90s all day. Do you have

maps prime pro? I don't. Okay. We're gonna send that. Let's send that to you and there's some hip mobility movements in there and those movements I would pick two of them, the ones that you really feel the most and just practice them throughout the day. Spend you know three, four minutes doing one and then you know a couple hours later three, four minutes doing the other one and what that's going to do is it's going to help create stability in the hips and take away the reason for your body to think that it needs to stay tight. From a simplicity sort of perspective, if you just take like 90-90, for instance,

which you'll go through and you'll see the technique with that, different variations of it, to just anytime you go watch TV or something where you're kind of plopped in front of the TV, like that's where I usually like tend to work on some of these mobility moves, just so it's a constant frequent thing. So it also too, it triggers you to do that in that situation. So this is going to help to reinforce and strengthen

those instabilities there in the hip. There's a really good YouTube video that I did that I think it's actually titled Low Back Pain, Doug, maybe look it up. It's me addressing it with like the 90-90. And the intent of it is one of the most important things that you do. So I want you to watch that. We're going to give you Prime Pro, which is got it. They're not stretches what you're gonna see in prime pro are not stretches You're getting into positions and you're activating. Yeah, that's why the intent is so important So there and I know I did I I really communicated this in the in this YouTube video So it's Doug's looking it up to find out the title of it. I think it's how to fix low back pain

That's it so how to fix low back pain on the YouTube channel, watch that and just do that as much as you can. Like how you kinda make an effort to get up and walk every hour because you have a sedentary job, do that, get down there and do that. And I think you're gonna notice a huge difference by getting good at that. So live in that 90-90.

How do you feel, Brad, when you sit with your legs crossed like this, where one knee is kind of pointed out this way? Does that feel tight to you? No, not necessarily. OK. Let's move him into another program, too. So Prime Pro will give you for the hip mobility stuff. But how about running him on symmetry?

Symmetry would be the one. Yeah, symmetry or performance is best. Are you following a maps program, Brad, or your own programming? I'm not currently, no. OK, let's do map symmetry will help balance. So you do map symmetry with the Prime pro 90 90 movements and we're going to solve this out of curiosity.

Do you get muscle cramps as well? Um, only in I have, uh, when I run, which is very, very little, cause, uh, I get really that, that anterior muscle on the front besides your shin, I forget what it's called really, really bad, like can only run a mile at a time type of thing. So that's combat stretch before you run, just so you know. So before you go into a run, this is also in Prime Pro, do combat stretches before every time you run,

it'll eliminate that. Now, yeah, and then the static stretching that I think you should do, a good one is like a good old fashioned hamstring stretch on the floor, but take something, wrap it around your feet so you can pull your feet back. You want to pull your toes back while you do it so we get the full posterior chain stretch, not just the hamstrings, but also the calves. It's going to feel gnarly probably to you.

You want to hold it for like two to three minutes. While you're holding that stretch, deep breathe. You're going to want to hold your breath, and that's're holding that stretch, deep breathe. Don't hold, you're gonna wanna hold your breath, and that's actually gonna take away from getting everything to relax. You wanna breathe slowly through it, even though it hurts. That's the way to do it.

Do that before bed or post-workout. But again, we gotta solve the stability issue to make this go away. I think we're gonna do it. We do the things that we just talked about right now. I think we're gonna unlock another level for you. You're gonna love it. So you're gonna address it right away.

Yep. Awesome, guys, I really appreciate it. You got it brother. Right on Brad. Thank you Brad. Thanks again guys. Right. Appreciate it.

Yeah, that's, I mean, really important for people to understand this. If you have tightness, if you have a muscle knot, if you have a charley horse, you know, anywhere where you're like, oh, push on this or that, or why does that feel so tight, there is a, your body senses an instability, and it's tightening things up.

It's protective mode. Correct, it's trying to keep you from hurting yourself. So although it hurts in the moment, it's a protective mechanism, and the only way to make it go away permanently is to fix the stability issue, and then it'll go away. By the way too, a lot of times this can,

if continued, it will turn into sometimes joint pain. This is an example of what I've been talking about with what happened with my pec injury. Pec gets injured, so what does the body do? All the muscles up here get tight because it wants to protect that. It's afraid that if I opened up it could get hurt again, so it's been really tight for two months straight. Now I'm getting joint pain in the shoulder area. Now it's moving. Because now it's not moving correctly. So it's not that I have a bad shoulder.

It's that I have instability, weakness, and all this that from the body been doing that for the last two months. So I got to address that to get rid of that chronic pain also. So a lot of times, people will have like, because eventually you keep going down this direction, he'll have hip pain. He'll have hip pain or low back pain. And it'll actually feel like it's in the joint.

Probably low back pain. You take one from each plane to focus on in terms of stability's concern, right? So you got your sagittal plane, got your frontal plane, you got your transverse plane. So, you know, there's in Prime Pro, we try to address each one of those within specific movements. Our next caller is Alyssa from Pennsylvania.

Hi Alyssa, how can we help you? Hello. Hello. Hi guys. How are you? We're great. How are you? Good. Good. This is surreal, of course. And I just wanted to say thank you. As a coach, I appreciate everything you guys do. You have taught me so much. I was in school for five years for this. And I feel like I learned more about connecting with people from you guys compared to anyone else. So thank you.

I, um, I guess I'll just get right into my question. It is regarding a client that I'm currently working with. So I'll just read it off. Okay. Okay. My name is, oh, stop that. My name is, oh, stop that. Um, I am, I am an online coach working primarily with around early twenties to up to like 77 year old women.

I work with some men, but obviously I don't really attract males when I'm coaching people. Um, currently I'm working with a client who has suffered from binge eating disorder and we have consistently worked on ways to get her mindset shifted. She's also working with a psychiatrist, which I made sure from the beginning. Through our time together, she has gone down from 175 to 148 and is feeling great. However, within the past couple of weeks, her energy has gotten lower and her workouts

are suffering. She is having trouble finding the strength to walk 30 minutes. After discovering this on my end, I've talked to her about upping her nutrition from about 1,675 calories to 1,800. Small increase, but that increase scared her a little bit. With this increase, she is now struggling and resisting to add food back in because she's afraid that she will gain weight

and get back to her old body. Do you have any advice on working with a client in this situation? I'm afraid that the process has developed a new kind of eating disorder. Now, I did send this in May, and since then, I do have some updates on her. So I wasn't able to get her up to 1800.

I got her through around 17, but I feel like she only eats like 1600 to 1650 max. She has gotten more consistent with her workouts and is finding more energy and now her weight is down, but now she wants to go even lower to 135. So I don't know how to shift, I don't know how to approach her I guess I should say. Like I don't know what my next advice should be. Great question. Are you working in tandem with the psychiatrist? Are you working with the psychiatrist? Are you talking with them? I am not, no. Okay I think it's really important that you and ask her permission of course. Hey Are you working with the psychiatrist? Are you talking with them? I am not, no. Okay. I think it's really important that you, and ask for permission of course, hey, would you

mind if I reached out to your psychiatrist just so we can work together? Just so we're on the same page. And we're on the same page. And then I would bring this to them and say, okay, what do you suggest? What kind of conversation should I have around this? Just so that you are both working together. Now in my experience, in my experience, there's two things that I did in this space that were really effective. One, which I've talked about before, is to focus on performance, not focus on weight whatsoever.

It's about getting stronger. Now what does that look like? It doesn't look like this. They come in and they go, hey, by the way, we're just going to focus on your strength right now. We're not going to worry about your weight. That's way too obvious. It's more like we're going to do a training block for the next eight weeks and I'd like to see if I could get 20 pounds increased on your deadlift. Here's why. I think it'll make your butt rounder. I think you're going to feel real tight. It's probably going to speed up your metabolism. That's it, you start right there. Then you start training and you start tracking her deadlift.

So pick a lift or two, you start tracking it. Then when she comes in and she plateaus, which she will, say, okay, I have some ideas, here's what I wanna do. I wanna add a protein shake post-workout. I think that's gonna help make us stronger. Why add the protein shake? I think the extra protein's gonna fuel the strength. I'd like to see if we can get you up five pounds next week. Then everything is geared towards strength. Everything is geared towards performance. The reason being

is it's very hard to not eat enough and get stronger. What happens is when they be... Here's the deal. When you have somebody that is dealing with a really strong dysfunction around diet, it's a hyper focus. So what we're trying to do is change your focus. Ideally what ends up happening is this client becomes somewhat hyper focused on their strength and it can happen. When they do it and they see the bar go up in weight, they see they could do extra reps and it's celebrated and you're excited about it and nobody talks the bar go up in weight, they see they can do extra reps and it's celebrated

and you're excited about it and nobody talks about body fat percentage, nobody cares about any of that stuff and if it comes up you say something like, oh yeah, you're probably leaner because you're getting stronger. What do you mean? Well, you get stronger, your metabolism speeds up, it's kind of cool, but really let's get another 10 pounds on us and that's the celebration. It's all about that and what I've had with clients with that is they start to become hyper-focused on getting stronger. Little by little, it becomes about weight on the bar, weight on the bar, weight on the bar. And then before you know it, she doesn't care

about anything but getting stronger in the gym. And it feels like a success story. Have you tried to get her not to weigh and don't count her calories? Has that been a conversation or have you attempted to do that yet? We have talked about it. Um She has very she's a very restrictive diet like doesn't eat processed foods doesn't eat gluten And I'm afraid that when she doesn't track she under eats even more and then that's what caused, like I feel that's what caused her binge eating disorder with that.

She was under eating throughout the day and then she would go into nighttime, just starving. Um, we have, she's went on vacations and stuff and not tracked, but other than that, like we haven't. And then what about the scale? Has she been able to move away from the scale? Can we get her not weighing herself? I can try for sure. Um, the only success I have with that is when she's on vacation.

Other than that, it's like, she doesn't want to go more than two days. Here's the conversation around the scale. Okay. That's not the first thing I would say, cause she's going to know what you're up to, Hey, don't weigh yourself and stop measuring, you're tracking your food. She's going to be like, yeah, right. Like I know what you're, it's literally she's going to know what you're up to. Hey, don't weigh yourself and stop measuring, you're tracking your food. She's going to be like, yeah, right. Like I know what you're, it's literally, she's going to come in and be like, okay, we're going to do a six week training block.

And my goal is to see if I could get your squat up to, you know, whatever, give her a weight, you know, we're going to add 15 pounds to your squat. Why? Well, it's, I mean, it's's gonna make your butt real round and it's gonna probably speed up your metabolism. It definitely will speed up your metabolism. But I'd like to do a training. The goal for the next six weeks is let's see if we can get your squat up to whatever weight. And then that's all you're talking about when you train. Besides life stuff, because I'm

sure you guys are friends, when you're talking about fitness, it's about mobility for the squat. It's about depth for the squat. It's about control for the squat. And then what'll happen is she's going to plateau. Inevitably, she's gonna plateau. And then the conversation's gonna pop up and you'll be like, you know what? I think weighing yourself is getting in the way of us getting the squat up.

Can you take your scale, not weigh yourself for the next three weeks? I wanna see what it does to your squat. But wait till it pops up before you bring it up that way. So there's, I've had a handful of clients like this. When you do that training, do you train this person? Do you see her in person? No.

Oh, okay. Just Zoom's like. Damn, okay. Cause what I. Another week. Yeah, and something else that's worked. I'm glad you asked that, it makes it much more challenging.

It does, this does make it a lot. Cause what I would do is I'd actually tell them they can't's worse. I'm glad you asked that, it makes it much more challenging. It does, this does make a lot, because what I would do is I'd actually tell them, they can't weigh, but I'll weigh you every day. And I would assure them that like, and I'd make my client turn around backwards on the scale, and I'd be like, don't worry, I'm gonna keep track of our weight, and if I see anything, if at a normal going the wrong way,

I'll make sure we adjust, but I wanna see it, just to make you know, I don't want you to see it, because I don't want a one pound up or down fluctuation for you to change your behaviors We have a plan to get strong that's the focus and so that works really well when you have them in person This does make it a little bit more challenging when you can't control that And now as far as you know what you said earlier now you said she feels a little better But in your original question, you said she was having trouble walking or finding the yeah That sounds more like a nutrient deficiency in less like she's not

eating enough calories. 1675, it's typically not low enough to make you feel like you can't walk for 30 minutes, unless she's not being honest or there's an actual nutrient deficiency. So that might be something to look at as well, like a multivitamin or have her get her nutrients tested. That's to me when I hear somebody say I My god, I can't even walk for 30 minutes. I'm like, okay There's B vitamin deficiency or an iron deficiency possibly sodium something right? So a nutrient test would be good. Does she takes she take like an electrolyte at all?

Does she take like element t or at all? Does she take like element T or anything? I recommend it. I've sent her many links of like element and a bunch of different ones on Amazon because that was something that because she doesn't really add any salt to her diet. Yeah, you said she's not a she doesn't eat processed food you said right? She's a whole food person. Yeah. So and she's that low a calorie and whole foods. I'd have her doing I'd have her doing two of those packets a day and then and then the cycle and then because she's working with A psychiatrist. I'm assuming she's on meds. It's so important to talk aside to the psychiatrist because Number one you want to be on the same page. But second

She may be on a medication that is causing her to feel like this and the psychiatrist might not be fully aware Because you're the trainer. So you'd be like, listen, her energy really significantly went down. Are there any medications that she just went on? I'd like to work with you. Is there anything you'd like me to focus on when it comes to her diet and exercise?

Things you want me to say? Things you don't want me to say? That's how I would approach that. No, I agree with that. I think getting in contact with them would be my number one step after this call for sure. Yeah, because she could be put on a med. Sometimes they'll put anorexics or bulimics on SSRIs or other kind of psychiatric meds. And sometimes the side effects of those is you have no energy. Sometimes. So you're, you, it's definitely important to work, uh,

in tandem with them. Okay. All right. We'll do. No, this, this has helped a lot. Um, I like, I love her and I want her to succeed, but I was so afraid that I was developing another eating disorder while we were working together because she's definitely one that I feel goes on information overload, like takes Dr. Gagandres, like takes all these people's advice and I'm like, let's rein it in.

Let's bring it down to the basics, but yeah. Yeah. And again, performance, I'd focus on performance for sure. And so in other words, you can talk about nutrition as it relates to performance, as it relates to strength, as it relates on performance for sure. And so in other words, you can talk about nutrition as it relates to performance, as it relates to strength, as it relates to how she feels.

Okay, will do, will do. Thank you so much, guys. You got it. I also have a comment, if you don't mind me saying something really quick. Sure, only if it's a good one, if it's a good one. Is it constructive criticism? No.

It is not constructive criticism. Okay, constructive criticism, but I was listening to, I forget it might've which episode one that you aired last week talking about clothes in the 2000s. How that it haven't really changed. As a 30 year old, um, it's not that they haven't changed to early 2000s is now trending again. So we've gone back to it because we were in the 90s. I told Sal, right? If we talked to somebody, I said, if we talked to someone who was in 30, they would say it's totally different.

They see it from a different lens than we do. Adam has such a tough time that he's not cool anymore. I'm very aware that I'm unaware. I'm very aware of that. Very aware of that. And go ahead and tell, tell, tell, tell, tell, tell Sal that on the coolest one of the three of us. That's not that hard though. The bar's low. Thank you. I appreciate that. That makes sense. I thank you guys so much. I will listen to you guys very shortly.

All right, thank you. You definitely are the coolest. That is, so yeah, it's not saying much, right? So, tallest midget. Wow! This is, this right here is so hard to handle in person. Doing this virtually, man that's hard. I mean because I want to, so because there's multiple things I'm thinking when if

this person, I'm like she could be lying to me, you said that right? She could be obsessively weighing and like man, and also her energy levels like you just hearing that with the walking, you see her walking to workout with you, you probably know she's malnutrition you're gonna pick up on it so man you these things that I would normally be able to do I don't have that I've got to do this all virtually man really hard to read that there I mean that's a tough client period that's really tough virtually so much harder to train someone virtually and be successful than it is in person just

from all you don't have those touch points you can't read things without them actually telling you. And oftentimes clients don't even know. They don't even know to tell you. They're blissfully unaware. But I gotta say this to trainers. If you're working with somebody that has an eating disorder, is working with a therapist or a psychologist, psychiatrist, it is imperative that you communicate with this professional

and work along with them because there are things that you can say or do that seem innocuous, not a big deal, that could set them back. You just don't know. You just don't know. So work with the expert and then you'll be so much more effective. And they can reinforce some of your ideas as well. That's right. Look, if you love Mind Pump, do this. Go to Instagram. Find us. Justin is at Mind Pump. Justin, I'm at Mind Pump with Stefano and Adam is at Mind Pump. 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, maps performance, and mapshetic, nine months of phased expert exercise programming designed by Sal, Adam, and Justin to systematically transform the way your body looks, feels, and performs. With detailed workout blueprints and over 200 videos, the RGB Super Bundle is like having Sal, Adam, and Justin as your own personal trainers, but at a fraction of the price. The RGB Super Bundle has a full 30 day money back guarantee, and you can get it now plus other valuable free resources

at mindpumpmedia.com. If you enjoy this show, please share the love by leaving us a five star rating and review on iTunes, and by introducing MindPump to your friends and family. We thank you for your support and until next time this is Mindpump!