Mind Pump: Raw Fitness Truth - 2449: Are You Over 40 & Storing More Belly Fat Than Usual? (Listener Live Coaching)

Episode Date: October 19, 2024

In this episode of Quah (Q & A), Sal, Adam & Justin coach four Pump Heads via Zoom. Mind Pump Fit Tip: Are you over 40 and storing more belly fat than usual? Do this! (1:47) Adam updates the audience on his muscle-building transformation. (17:43) Mind Pump Fitness Coaching success stories. (37:25) Wild-caught vs. farmed-raised salmon. (44:41) Reminiscing on old fast-food favorites. (47:26) Moldy ice machines. (51:40) Shout out to JC Santana! (54:09) #ListenerLive question #1 – Is it possible for a bulk to be working if the scale isn’t moving? (55:28) #ListenerLive question #2 – How do you progress back into working out when you have chronic pain from previous injuries? (1:06:04) #ListenerLive question #3 – I understand lifting heavy doesn’t make you bulky, but is there some truth to that? (1:21:03) #ListenerLive question #4 – What do you do if GLP-1s aren’t working? (1:36:31) Related Links/Products Mentioned Ask a question to Mind Pump, live! Email: [e-mail] Visit Transcend for an exclusive offer for Mind Pump listeners! ** From October 1st through October 31st, our patients will have access to 20% off a wide range of cognitive health peptides. This is the perfect opportunity to boost your sales and offer your following top-quality peptides. ** Visit Butcher Box for this month’s exclusive Mind Pump offer!  ** Choose which high-quality, lean protein you’ll get for free in every order for a year—wild-caught salmon, organic chicken breasts, or grass-fed ground beef. Plus, get $20 off your first order with our code. That’s up to $404 in savings for the year! ** October Promotion: MAPS Muscle Mommy 50% off! ** Code OCTOBER50 at checkout ** Mind Pump #2447: The Keys to Visceral Fat Loss & Muscle Gain With Dr. Tyna Moore Building Muscle with Adam Schafer – Mind Pump TV Mind Pump #1925: How to Build a Great Physique in 15 Minutes a Day Colorado Experiment - Wikipedia Mind Pump Trainer Webinar Series Fish Faceoff: Wild Salmon vs. Farmed Salmon The Most Scenic Taco Bell In The World, Or At Least In Pacifica, Ca Visit MASSZYMES by biOptimizers for an exclusive offer for Mind Pump listeners! **Promo code MINDPUMP10 at checkout** Mind Pump #2212: The Value of a “Dirty Bulk” Mind Pump #2320: Throw Away the Scale! MAPS Fitness Prime Pro Mind Pump #1345: 6 Ways to Optimize Sleep for Faster Muscle Gain and Fat Loss Mind Pump #2177: How to Build a Non-Anxious Life With Dr. John Delony Building a Non-Anxious Life – Book by Dr. John Delony Visit NASM for an exclusive offer for Mind Pump listeners! ** $150 off any CPT (Certified Personal Trainer) package! ** Code MPM150 at checkout ** Functional Movement Systems Lat Pulldown Focus Session – Mind Pump TV Mind Pump #2410: How to Maximize Fat Loss & Preserve Muscle on GLP-1s (Introducing MAPS GLP-1) Reverse Dieting: What Is It and Should YOU Try It?? | MIND PUMP Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned Dr. Tyna Moore (@drtyna) Instagram   Dr. William Seeds (@williamseedsmd) Instagram Mind Pump Fitness Coaching (@mindpumptrainers) Instagram JC Santana (@jcsantanaihp) Instagram Dr. John Delony (@johndelony) Instagram  

If you want to pump your body and expand your mind, there's only one place to go Mind pump with your hosts Sal DeStefano Adam Schaefer and Justin Andrews You just found the most downloaded fitness health and entertainment podcast. This is mind pop right in today's episode We answered live callers questions people called in we got to help them out But this was after our intro portion, which was about 55 minutes long. That's when we talk about fitness and current events and family life.

We basically have a lot of fun. By the way, if you want to be on an episode like this one, email us at live at mindpumpmedia.com. And this episode is brought to you by some sponsors. The first one is mphormones.com. You can meet with a doctor to see if hormone replacement therapy is right for you. By the way, they also work with peptides,

like BPC-157 or the GLP-1s that you're hearing about for fat loss. Anyway, go check them out, go get checked out, see if it's right for you. Go to mphormones.com. This episode's also brought to you by ButcherBox. They deliver grass-fed meat, wild caught fish, heritage pork to

your door. So this is great meat at great prices, high quality stuff and again they eliminate middlemen so the prices are incredible. Check them out. Go to butcherbox.com forward slash mind pump and on that link you can choose which high quality lean protein you can get for free in every order for a year. So you get wild caught salmon, organic chicken breast, or grass fed ground beef. Plus you get $20 off your first order with our code. Again, it's butcherbox.com forward slash mind pump. Also got a sale this month.

Maps muscle mommy 50% off. If you're interested, go to maps, fitness products.com and then use the code October 50 for that discount. All right, here comes the show. If you're over 40 and noticing that you're gaining more belly fat than normal, you're not gonna lose it unless you do this. You guys wanna guess what we're talking about here?

Yeah. You know, when it comes to fat gain, fat loss, we'll just open with this, you know, there's a basic truth, right? To lose weight or gain weight, you have to have either a calorie deficit or a calorie surplus. So that's number one. Like if you're taking in less calories and you're burning, then your body will lose weight, hopefully coming from body fat. If you're taking more calories and you're burning, then you'll gain weight and in that case

hopefully it's muscle. But nonetheless, the energy imbalance is where we start. Now what I'm referring to is what a lot of people will notice, especially right around the age of 40 or 45, sometimes as young as maybe late thirties, where they're gaining weight, but they're gaining it differently than they did before. They're gaining more of it around their belly than they did before. This is especially for women. You'll hear this from women where they'll be like, you know, when I used to gain

body fat, I would gain it around my hips and thigh area. Now I'm getting all this weird body fat around my belly. Like what's going on? It's like their whole body chemistry kind of changed. That's hormones. That's it. Hormones. Your hormones play a role in fat gain, fat loss, muscle gain, muscle loss, but they also can play a role in fat distribution on the body.

What we tend to find with belly fat are hormone imbalances. High cortisol levels contribute to visceral body fat in the belly, especially women, but also true of men. And you also see more insulin resistance. So when somebody starts to gain body fat, you tend to see some insulin resistance anyway, but you see more of it when more of that body fat is going to the belly. So the question is which one comes first? Is it the belly fat that contributes to the insulin resistance or is it the belly fat that contributes to the insulin resistance or is it the other way around? Well, if you're gaining more body fat in your belly than you ever have before, if all of a sudden you're

storing it in strange ways, it's the resistance that happened first. That's what we tend to find. Now doesn't even like how or where, like say for example talking about men, where a man stores it can even give us insight on what hormones. Like for example, if a male that's estrogen dominant tends to have like a pear-shape. Feminizing effect. You start to see a man.

Breast tissue. Yeah, you'll see more body fat in the chest area, upper arm area, hips and thighs, so that tends to be a hormone imbalance. Then of course with women, it's like they're starting to store it like a man would around their belly. And others, there's, the way you know this is if you go and you go get your hormones tested by a specialist,

by somebody who works with hormones from a longevity perspective, and they'll let you know, they'll see, okay, thyroid is, because typically after 40, you start to see issues, if you see issues with thyroid, you'll start to see issues with insulin sensitivity, especially if you don't strength train. Estrogen or progesterone imbalances start to become an issue.

Estrogen dominance is one of the things that they'll label it. And there are ways to change those hormone imbalances naturally, namely strength-train, good sleep, stress management, a good diet, high in protein. That's mostly whole natural foods. But then also hormone replacement therapy becomes a really viable option. And this was like a taboo thing maybe 10 years ago. Like hormone replacement therapy wasn't really, it was almost like cheating, right? Yeah. It still can be a little taboo with people.

I'm being reminded of this as I've been documenting everything that I'm going through right now and you know, me, I've always been very transparent about the testosterone replacement therapy and everything that I've been taking and it's like the amount of people that, oh, it doesn't count. It's just like, well, you're not gonna, you should do it without it. It's like, yeah, no, I've already accepted that. I went through the path of trying to do it naturally. And then, and let me tell you,

for somebody who is struggling and they're, you know, north of 40 years old, and they haven't got their hormones checked with them. Like it is night and day difference on how your body responds to the things that you're doing. Like nothing was more frustrating than that feeling I went through when I was trying to naturally bringing up my hormones after years of steroid abuse and

then trying to go, okay, I'm going to try and see if I can bring this up through all the holistic ways, right? Even using things like red light therapy, using all the supplementation, diet, sleep, strength training, everything that I was supposed to do to not even really move the needle and how perfect the diet was and like barely seeing any sort of change in my body to getting my place to optimum levels, not even beyond superficial crazy number, like just optimal levels for me through synthetic testosterone and like nothing else changed other than that and all sudden body fat comes off, muscle starts building, like sleep gets better, energy

goes, it's like it's a night night. I remember this. Oh my God, it is a night and day difference on how your body responds to all the things that you are doing. It is interesting, like even just hanging out with some of my friends I haven't hung out with in a long time, and you're just reminded about like the general public, like what kind of information people are still receiving,

like, you know, even like exogenous testosterone is, uh, there's stuff that, that they're bringing up that like they thought it was super inflammatory and it was causing all these problems if I was to introduce that in. And I'm like, it could be further from, uh, the truth. And it's like, depending on obviously where you're at with, you know, getting tested in the levels, but like, you know, going through therapy to bring you back to some semblance of balance,

I mean, that is such a reasonable approach. Context matters. So when you speak with the experts on the cutting edge of hormone replacement therapy, what they'll say to you is if you have a healthy lifestyle, if you exercise regularly, you eat right, then you go on hormone replacement therapy or you do them at the same time, right?

Then you see profound improvements in your quality of life. Now if you're, I'll use testosterone example, if you're a guy, you're 50 pounds overweight, you don't eat healthy, you don't exercise, you get your testosterone levels checked, it's low, so then you go and you ramp up your testosterone with replacement therapy, but you don't exercise still.

You still eat like garbage. You might not be helping yourself. In some cases you may be hurting yourself because you've got this loud testosterone signal in an unhealthy context. Now, so that's the important thing to consider is the hormone replacement therapy that we're referring to with this incredible, you know, improving quality of life is in combination with a healthy lifestyle.

Better habits. Yeah, an unhealthy lifestyle, like if you take estrogen, you're a woman and you go on estrogen but you have a very unhealthy lifestyle, it might not be good for you. In fact, it might be bad for you to raise your estrogen. But if you're strength training, you're eating healthy, and you get tested and you're like, okay, my hormones are low. I have the hormones of a 90 year old and I shouldn't. I'm only 43 or whatever. And then you go on replacement therapy. You go on this. It improves the quality of your life and your health dramatically. Definitely quality of life. Definitely. Like myself as an example, I can give you the

numbers on the difference, the difference between me on replacement therapy and not, I did everything. I was very consistent in my workouts. I never stopped. You guys know this. Very consistent with my diet. The difference was 12 pounds of lean body

mass and eight pounds of body fat. That's the difference that it cost for me. By the way, replacement therapy doesn't put you in the levels that you're going to see athletes or bodybuilders abuse. It's very, very different. Yeah, it's a very different animal. They're taking thousands of percentage, you know, percentages higher than what replacement is. But if you're noticing these things on yourself and you're also somebody that really is like working out and trying to care for yourself, well,

first off, if you're exercising right and eating right, the odds that you'll need replacement therapy are lower. So that's number one first off if you're exercising right, eating right, the odds that you'll need replacement therapy are lower. So that's number one. But if you're one of those people and you go on replacement therapy and you're following and you're doing the right stuff, you're just gonna have an improvement in the quality of your life. That's just what's gonna happen. And again talking to experts Dr. Tina, Dr. Lauren Fitz, Dr. Seeds, you know these are the people that we, Dr. Rand, they're like, oh yeah, when I work with people,

especially over the age of 40, it's almost mandatory. Yeah, we do some kind of hormone replacement therapy, whether it's low dose thyroid or some progesterone or testosterone or all of the above. And then you see these profound improvements and all the things you listed, libido, energy, sleep, of course, fat, loss, muscle gain.

Insulin sensitivity improves from the muscle gain. Recovery improves. Even lifting things like mild depression and stuff. I mean, I remember feeling that when I was going, when I was, my testosterone was so low, like just unmotivated, like almost like this cloud is kind of over you, and to just by getting it there, getting it to the normal levels,

just all that cleared like instantly. Like within a week, all of a sudden, all that stuff starts to go away, and all of a sudden, all that work that you were putting into your diet and training, you start seeing those incremental changes where it just felt like, man, everything I was doing wasn't moving the needle at all. And I'm so glad we're at where we're at now with hormone therapy.

There's companies like Transcend that we work with now that anybody can have access to anywhere in the country. It's so cool that we've moved that way, that people now, because I can't tell you how many clients I trained were probably a good percentage of why we struggled results was because their hormones were just off. And I didn't know, I wasn't educated enough as a trainer to know enough to push them in that direction.

Where now, anybody I ever help, especially if they're above 30 and 40, and I'm talking to them, the first thing I do, especially if they've told me things like, how many times do you guys probably get family or friends are like, Adam, I eat really good, I'm doing this, they're telling you they're doing all the things, and they're like, but I'm not- And all of a sudden- Yeah, I'm not seeing any change, or I'm carrying body fat this way, and I'm like, well, have you gotten your hormones checked?

Go do that first. Go get your blood work and check all that out because we can have the perfect diet, perfect training. And if that is out of balance, you're going to see minimal to no results from all of this hard work you're putting into having a healthier lifestyle by simply optimizing that. Now all of a sudden, all the things that you're doing, you start to see the results. Now to be very clear, if you're leading an unhealthy lifestyle, becoming healthier with your lifestyle often does have a positive, I mean, most of the time has a positive

impact on your hormones. But if you're one of those people that's doing those things and you have for a while, this is a scenario where it's like, for sure get tested. You've been doing these things for a long time. You've been consistent for a long time. or get tested. You've been doing these things for a long time. You've been consistent for a long time and suddenly it feels like what is happening to my body, you hear this especially with women. I used to hear this female clients especially where they'd work with me and they'd be like, I don't know what happens. Almost like overnight I started getting belly fat. I never gained belly fat before. It's never where I stored before. All of a sudden and I didn't change anything, then you would check your hormones. You want to go, you mentioned you know, nphormons.com is where

you would go to talk with one of their doctors. You want to work with specialists that understand, you know, longevity and hormone replacement therapy because it's a very different approach than if you go to your general practitioner. General practitioner is going to look at the ranges. Here's the lab ranges. As long as you're within range, you're fine. But that completely discounts the individual variance and how people feel and how one level of hormones would be okay with one person, but

not might not be okay for someone else. Like give an example, I'll use a simple one to talk about testosterone. You have testosterone and there's a range that you want that they consider normal. It's just something like 300 to- It's 400 all the way to 1,100. No, I think some of them show 300 to 1,000 or somewhere around there, right?

Yeah, yeah. That's total testosterone. And then there's a free testosterone, which you also, you definitely want to look at. But we'll just speak about the total. You could be in that range and be 300, or you could be as high as 1,000. So first off, there's that.

But number two, there are differences in androgen receptor density between individuals. Okay, what does that mean? That means if Adam and I have the identical amount of testosterone in our body, but he has double the androgen receptor density, it's as if he has twice as much testosterone because that's what he can use it.

That's what the testosterone attaches to. And we don't really have a reliable way to test androgen receptor density. You have to go to a special lab and it's a real expensive test. Your doctor's not gonna test that. So unless they're going off of the labs and symptoms, then they're not doing a good job

because you could be within range and be like, I still have these low testosterone symptoms. I don't know what's going on. Well, let's use Doug as an example. Okay, Doug hovers around the 900 to 1,100 range, right? Naturally, never taken anything before in his life. Imagine, thank God he's done all his blood work and he knows this.

Let's fast forward, say, five, six years down the road and Doug is like. He's at 500. Yeah, he's at 500. Which is fine on the map. Which is good, which is good for a lot of people. And a general practitioner would be like, oh, you're great, especially for your age.

You're phenomenal. But he's got all the symptoms. But Doug's like, man, I just feel sluggish and my body's not, and I'm storing this way and I don't feel it. And it's like, and a GP would literally look at that and be like, oh, you're not only good, I mean, you're not only okay, you're good for your age

and totally dismiss all these feelings that he's having. This is also why I think that the younger, as soon as you can, at least go get your blood, even if you're somebody who's healthy, like you're a 28 year old and you don't need anything, what you should do is go get your blood panels so you know your levels. Yes, and you know what's interesting, by the way,

about this conversation? It is interesting that it's taboo because millions and millions and millions of women are on birth control, that's hormones, and you're on it since you're oftentimes a teenager, so that's number one. Number two, millions and millions of people are on Enzyolytics and antidepressants.

Do you know how many times people are taking antidepressant because of the symptoms they're getting from hormone imbalances? So you could be a woman in your 40s, all of a sudden you're just developing all this anxiety, and they're like, here's your antidepressant, when the solution would have been progesterone. It would have been just taking some progesterone

and night before you go to bed. Or it could be thyroid. Yeah, that was my wife's experience. Was it? Yeah, I was a general practitioner. Yeah, I just wanted to put her on anti-anxiety meds and stuff like that, just so that they feel something different. Yes. I mean, that was really the answer.

It's terrible. Yeah, yeah. And they don't look necessarily to symptoms based off of hormone imbalances unless they're one of these specialists. Because if you're a man and you're, you know, your testosterone is within range, it's 350, which is on the low end, but let's say that's what it is, and you're like anxious. You lost motivation. Sleep is off. What's going on? You go to your GP, they're like, well you're within range. Let's look at these other class of drugs and medications we can give you, which, I mean, it could be solved with testosterone potentially, could be solved,

and this is a hormone that you already produce. It's not needing to take something else. My point isn't that one is better than the other, it's just that sometimes we medicate for hormone issues when all you have to do is solve the hormone problems. Anyway, speaking of all this, Adam, you're, I would like to guess, because you're gonna go get a body fat test.

In two hours. In two hours. Two hours. If you are, how many weeks into this transformation? So Doug actually just checked. We were literally, one month exactly. So four weeks? For some reason I thought I was on the fifth week.

Right on the money, huh? But it is exactly four weeks, I guess. What was your body weight total in that? 199.5. Okay, 199.5, 15% body fat? 15.8, almost 16%. Almost 16% body fat. Four weeks later, what's your body weight right now?

209. You're 209, so you're up? 10 pounds. Yeah, roughly 10 pounds. Right away, you have to know, okay, I was coming from two meals a day, 2,000 calories roughly, not really drinking a lot of water

because I wasn't really training, and so not taking creatine. So things that are in the mix, creatine's in the mix. I am drinking close to probably a gallon of water a day right now and I'm eating 3,000 plus calories. Okay, and for people who aren't familiar You used to be a professional physique competitor used to walk around with 50 more pounds of lean body mass. Yeah, then you got tested four weeks ago Yeah, I had so we're working with muscle memories there and muscle memories crazy for

people that realize you build a bunch of muscle, you lose all that muscle, gaining it back happens in a hurry. If you do the right thing, I'm actually really, cause all the things that, and I know we all have lots of experience with diet and training and building muscle and losing body fat. We've been doing this for over two, but I've never come from this place before. So I've never been trying to build muscle when I have had lost this much. I've had maybe like somewhat, like where I've like,

oh, I'm like, I have 10, 15 pounds of lean body mass. I've lost 50 down. Yeah, 50 to be 50, and not that long ago. It wasn't, but you know. No, and you're working with muscle memory, not just from physique days, but from even prior to that. Yes. Because that's probably some of the lowest lean body mass

you had in a long time. Yeah, I can't remember. I wish I, maybe I could plan. When was the last time you were 199 and almost 16% body fat? Oh, a long time. Even when I was, I haven't even seen 199 pounds in, holy shit.

What were you when you were at the marijuana clubs? But you were heavier. You were heavier, yeah. I was 212 and 19% body fat. Oh wow, okay. Wait, wait, wait, let's do the math. I wonder if you had more lean body mass back then. We'll do the math right there,

so I know exactly what it was. I was 212 pounds. So 212 at what? And I was 19.8% body fat. Okay, so, okay, so minus 212. You had more lean body mass back then. No way. Yeah, you did.

Wow. 170 pounds. So that's interesting. Okay, so that's really- So you have extreme muscle memory on your side. So- We're not just talking about muscle memory physique, we're talking about muscle memory. Wow, I actually had, whoa, that's actually kind of a big deal.

I would not have expected that. Because you were still lifting back then. Yeah. You stopped lifting. Yeah. Yeah, whoa, that's actually kind of a big deal. I would not have expected that. Because you were still lifting back then. Yeah. You stopped lifting. Yeah. Yeah, no, I know. And you went through really stressful time with your wife. Yeah, wow.

When she was almost, you know. I actually did not realize I was that bad. Okay, so I'm gonna tell you. That's crazy to think, because I consider that the worst shape I've ever been in my life. It was 19.8% body fat. I never let myself go like that for that period of time. But I was still sporadically kind of lifting. And so I obviously, I didn't think, I wouldn't have thought I had actually more lean mass.

So I had, how much lean tissue did I have back then? 170. Really? Yeah. So 212, I'll do that again, 212 at 19.8%. Yeah. Yep. That's 41, almost 42 pounds of body fat minus 212 at 19.8% yeah yep that's 41 almost 42 pounds of body fat minus 212 yeah so I have way more body fat though right because the body fat is I had 31 pounds of body fat here and I have 41 yeah so you had more lean body

mass yeah so okay so I'm gonna make a prediction you're gonna go test it I'm very four weeks okay four doesn't matter doesn't matter I'm looking at you I'm really and I feel yeah maybe I'll be eat maybe i'll be swollen you know like like uh swallowing my words here uh you know moving forward but i feel pretty confident i see how you look i'm usually pretty good at guessing this kind of stuff when i look at people a bit of a carnival wizard and and and you're and now especially considering what we just realized here

and i do want to say this as well, all non-fat tissue is considered lean body mass. So, more water and fluid in your muscles is gonna count as lean body mass as well. And creatine adds a little bit of that, plus you're more hydrated, plus you're eating more carbohydrates. Yeah, I do want to point this out,

and this is where I'm going in with the intent of being as accurate as possible Here where I can easily favor this by loading loading some water before and loading some carbohydrates because I'm fluctuate So I went to last night. I went to bed at 215. Yeah, so I'm going to bed at 215 I'm losing all the way down to 209 at night of water. That's how much water I'm oh, yeah No, I'm still I still stand by what I'm about to say So I because I think you're also well more, your muscles are just more pumped all the time. Sure, sure, sure, sure.

So you're 212, sorry, 209? Yeah. Okay, 199 to 209? I predict you gained 13 pounds of lean body mass and you lost three pounds or four pounds of body fat. That's a pretty good guess. Yeah. That's a pretty, so if we did that,

can Doug do the math on what that would put us at? What would that put me at? Body fat percentage if we if I gained ten pounds of muscle No, I said 13 or 13 pounds of muscle and lost three pounds of fat What would that put my body fat percentage at? Yeah Cuz my I've been look I've been thinking body fat percentage wise and I expect to go down about two to three percent Two to three percent is what I expect to go down about two to three percent. Two to three percent is what I expect to go down. So, but if I go down two or three percent body fat

and I'm 209, that's another way to look at it too. So that's why I said 13 pounds. Yeah, so I mean, you can look at that way too, is calculate, give me what, if I was at, so. So 13 pounds of lean body mass minus four pounds of body fat, what does that give us percentage wise? I see about 13.4%. Wow, there it is. Yeah, that's about exactly what I think. Okay, this would be great, man. I hope I'm on point. You should be, because that's what I would have guessed. I would have guessed.

You know, it's, so this is what's crazy. By the way, I want people to understand this. This is not typical results. Everybody relax. Yeah, okay. Nobody gains 13 pounds of lean body mass in four weeks unless you came from such a crazy deficit plus you have the know-how of... So check this out though, listen to how how crazy that is though. Okay you obviously know I know I can tell for sure I can see a difference physically like I know I've I mean I've been pretty damn down. And your arms look at least an inch bigger which makes so that it's at least 10 pounds of lean body mass. So, think about what we just said. Radical, I'm doing a radical change, holy cow, 13 pounds of muscle, lost three pounds of fat,

which would be this anomaly, most people wouldn't be able to do that. And people would probably think you need to do like six, seven days a week in the gym. Well, and then, oh yeah, right. But here's what's crazy is that, that still will only take me from 15.8 to 13.7% body fat. It's not a huge shift. Yeah, but bro to gain, but understand where I'm going with this is that if I was half

that it would still be very successful. If I got down to 14.2% body fat, if this with that weight, that would be a huge success. But if you're going to be- If this was a typical person without all that muscle memory behind them, and they just got started, if five pounds of lean body mass in four weeks would be massive. Huge. Would be massive, would be huge. Four pounds, huge.

And that's what I would see with clients who are pretty good, who are consistent. I would expect in four weeks we'd gain between three to five pounds of lean body mass. You know, women, lower end, men on the higher end. But you got such muscle memory. And the muscle memory we're working with, bro, is muscle memory that you've had forever.

This is, it reminds me of the kind of muscle memory when you like cast your arm. Exactly. And then, yeah. Exactly. How quickly that comes back, it's insane. I mean, this is also for the listeners. Um, this is the strategy that all the fitness professionals use to sell their stuff. Oh my God. If we did before and after 30 days before and after,

such a bamboozle. And it's so funny because the stuff that flies on the internet is this like, is it real or fake? It's like, no, it's absolutely real. If you take a guy who's been bodybuilding or in fitness for a long time and has had built a lot of muscle and then you let them fall out of shape and then he like goes dialed for 30 to 60 days, he can make radical changes.

Again, why I'm constantly stressing to people, the value of just strength training for such a long period of time and it's compounding interest. It's literally like like I, you, you have saved up this huge and I just went on this crazy splurge of blowing money, but I got it right back real quick because I have so many great investments that are working for me and refilling that bank account. It's like,

that's what's so cool about being older and actually have been training, you know, more consistently than not consistently for decades, how much of an advantage it is. Huge! Huge advantage. Huge. Muscle memory is, there's no other form of exercise allows this. You could do all kinds of forms of exercise and get fit, but building muscle, there's no such thing as permanent results, everybody. Let's just be very clear here. But as close as you can get, I mean, how else would you have gained 13, well we'll see, we'll see what the numbers say. But I feel pretty confident.

Let's not talk too much on it because I was joking on the way into the studio today. Eight pounds of body fat. I was gonna say like, oh, five pounds. I don't wanna kill Maps program sales go fucking way down because everyone's like, what the fuck am I gonna take this guy's advice for, right? He claims he knows what he's doing

and then he got fatter after he did all this, so. It'll be, no, I'm- What do I get if I'm right? If I hit it on the point. I'll just say half a cell so that way you blow my mind. Are you playing like that? What's that game? The price of the price is right.

Yeah, yeah, yeah, yeah, the price is right. One dollar. One dollar, one dollar, sir. I'll take one dollar. What do I get? I'm super, so you, what you nailed is probably right because I was going by body fat percentage. I hadn't done the reverse way of what you did because I was thinking I'll probably have came down

to about 30. Now, what's interesting, and I'll just be honest and share with you guys, is I feel leaner than that. So that's why I'm tripping out, and I'm heavier. So I'm like. We'll see, it could very well be a little leaner, but you know what also might be the case, and again, we're all speculating.

Now we're as big of a. I look better because I'm filled out. Because you got muscle. Yeah, I know. Like 15% body fat with a lot of muscle, leaner, but you know what also might be the case? And again, we're all speculating. Now we're just being good. I look better because I'm filled out. Because you got muscle. Yeah, I know. Like 15% body fat with a lot of muscle versus 15% body fat with less muscle, it looks and feels different.

Now what's cool about that, and this is what'll be fun, is what I put, or like so whatever ended up, will actually, Dick, this is why I love using this stuff. Because right now what I've been doing is, you know, I told you, I've been just kind of eating when I'm hungry, keep feeding myself. I've had to get myself up to my protein tank. I've hit it. Now I've started to, now I'm kind of in this, what I would consider a, you know, lean bulk or a mini bulk that I'm in right now. But if all I did was put on a lot of muscle, but

I really didn't lose body fat, that would shift kind of my thinking. I'd probably bring myself back down to maintenance or maybe even go into a little mini cut right now. Or if I find out that I lost body fat, you know, lost fat mass, fat went off, and I built muscle, I might be a little more aggressive with the bulk. So this will actually, so the audience can watch real time,

what my results come back, no matter what, I'm not freaking out or making any drastic changes, but my approach may shift based off of how successful I was calorie-wise to what I did. You get what I'm saying? If I put on, if I lost fat and a decent amount of fat and also built muscle, well then I know I can push the calories even a little bit more and not worry.

So here's what I'm gonna, so I'll make more predictions here. You're now in month two. Month one, you're just getting back into it. Oh yeah. Okay, this is going to ramp up in month two. Month three, it'll even be great, and then maybe slow down a little bit. But what we're seeing right now is-

Bro, you know this is Maps 15 too. I know, you're working out barely. By the way, that's what you're supposed to do. I want people to understand. People try to get back into shape and they overdo it and then what happens is they'll see muscle memory. Somebody, oh I gained five pounds of muscle. You could have gained 10.

But you overdid it. You totally overdid it. I mean your first week of workouts were. Pathetic. Go ahead and say it, you can say it. He's like trying to be all nice on a say. No, your first week of workouts were pathetic. Go ahead and say it, you can say it. He's like trying to be all nice on a say. No, it's not, they were appropriate. They were pretty much pathetic.

Well, they were appropriate. I'm gonna say pathetic maybe for somebody who has no idea. Like, what's he doing? I thought he wants to get back into shape. I mean, listen, a month later, they're still not impressive. No. I mean, I- No, you're like four months away

from really getting after them. Yeah, I mean, you're like, you're like four months away from, uh, from really getting after. Yeah. I mean, and there's also a disadvantage to the, to not hit. It's really difficult. This is one of the most, yes, this is one of the more difficult things that I've had to deal deal with is trying to work around an injury that I would normally, if I wasn't trying to prove or do something, I would probably be way more on the rehab recovery. Take my time. You're not, really, I'm not really way more on the rehab, recovery, take my time. I'm not really trying to push the body right now,

but I'm trying to simultaneously show impressive results while also nursing an injury right now, which is a bit of a juggle, especially on a big muscle. By the way, you guys, I've heard, I brought this up on the show at least three times. I think it's the Denver experiment. That's the one. Oh, Casey, the Casey Viator.

Doug, pull that up because this was, okay, when I go through these numbers on this experiment, this was done in the 1970s. Arthur Jones was a scientist and he's the inventor of nautilus exercise equipment. He trained a young Casey Vieter who ended up becoming later on Mr. Universe Bodybuilder, okay? He gained so, okay, a Colorado experiment, sorry. Give me the numbers on that. 63 pounds of muscle in 28 days. He gained 63 pounds of muscle in 28 days. Now people... Let me tell you, this experiment is what gives me a little bit of hope I move the needle even more than what we're talking about.

Well, so people are like, that's not, that was fake. No, no, this was done at a university. It was managed by scientists. It was documented, so the numbers were real. And everybody's like, how is that possible? Here's how. Casey Viader, first of all, yes, Adam was a pro-physique competitor. But, and so he's got decent muscle building genetics.

You don't get to that level without that, plus hard work. Casey Viader was known as being one of the most genetically gifted bodybuilders of all time. He was a pro bodybuilder at the age of 18. Okay. So he was genetically gifted. He also took anabolic steroids, not replacement therapy, but actual steroids, like a bodybuilder.

Maybe not the doses that they use now. This was the seventies, but he was using some doses and he went to Arthur Jones after serious illness. So we lost not only did he stop working out, he got sick, so he lost lots of muscle. So he had massive muscle memory, plus the kind of genetics that are as rare as someone who's seven foot tall,

plus anabolic steroids, that's how you get 63 pounds in 28 days. And it's legit, it's legit. Perfect storm. I mean, I mean, I don't, obviously, I don't think I definitely didn't get that kind of results for sure, right? But I mean, I think we're don't obviously I don't think I definitely didn't get that kind of results for sure Right, but I mean I think we're gonna see a mini example of this

I think you're gonna I've never come from a place of this low of lean body mass of previously carry I mean I for a very long period of time for years consistently. I carried over 200 pounds of lean mass. Yeah for years So my body my body isn't just like kind of saw it one time, it like got used to being there. That's what I'm trying to say. We're not dealing with muscle memory where you're like, you've still been working out,

you just weren't training like a pro. You went below where you were for decades, for decades as a trainer, as a young trainer, fitness manager, well before you competed. So we're not even in the territory of getting you close to where you were as a pro, not even close. So this is the kind of muscle memory that's in there. I mean, this is the type, again,

I just like to highlight the, I mean, this is- I gotta ask you this, what's Katrina saying? Is she doing like, oh, you just start working out. I mean, oh yeah, she always gets that way. I mean, she's that way all the time with me, is that she's like, it's just so not fair. She's like, she says it's two weeks. She goes, two way. I mean, she's that way all the time with me is that she's like, it's just so not fair. She's like, she says it's two weeks. She goes, two weeks of you lifting.

And she goes, you radically change your physique, right? And I'm actually at a place right now where I, which is kind of crazy. Like, again, I was so dialed though. I mean, I'm already, this is where I like to be. My weight, the way my physique looks, the way I feel, everything like that is like, I wouldn't even- Easy to maintain. Yeah, this is physique looks, the way I feel, everything like that is like, I wouldn't even-

Easy to maintain. Yeah. This is a great main, so wherever it lands, Body Fat Percentage, and I'll obviously share, this is the place that's very manageable for me. I mean, I'm not like crazy tracking food. I'm kind of tracking food. I'm being mindful of stuff. I'm still enjoying a weekend. I mean, I just got back. One of the things that's definitely not helping me in this is that I just got off of a three day, you know, bender trip of not great sleep, not hitting protein, drink, drinking alcohol, you know, not trying, like I just came off of that from it, but that's how, how easy of a place I am.

I don't know. Easy is the right word, but like this is a flexible place I am at is that I'm not 4% body fat to where that makes a huge difference on my weekend. It set me back a little bit but I dialed it right back in and it's an easy manageable place. Think of it this way if you're listening right now. It's like you have a car with a thousand horsepower but there's no way the tires will grip but you need to get to 200 miles an hour. You can't gun it right out the gate. You're just gonna spin your tires. You have to allow yourself to accelerate and as you, you push the gas down

a little bit more. You're in a place, Adam, where it would be dumb for you to pull every lever. It wouldn't get you there any faster. If anything, it would slow you down. So you're pulling a couple levers, and you're waiting for another month, and then you'll pull another lever,

and then another month, and at some point, if you wanna keep going, you're not gonna drink on the weekends, but right now, that's totally fine totally fine yeah and that's where it's like you know again this whole thing has been fun it's been a while since I've done something like this and I do geek out on the are you enjoying the workouts no okay no I'm not just being honest yeah yeah no I'm is it because you're not training like you like yeah it's this so the best part of this series is that it's being documented.

And I need to explain myself. Where if it was me alone with my own ego, I'm going to justify it to anybody but myself. So I am now treating myself closer to like a client than I ever have. It's really interesting. Is that making your workouts more, you're training more smarter?

My workouts are much smarter and more effective there, which I sacrifice the enjoyment a little bit because I go in and I'm like, man, I want to go here. I feel good. I should hit this or God, I haven't even felt a real pump yet. Let's just do a couple more of these. And if, honest to God, if I wasn't documenting this, I would do those little things just to feel good. Like I, you know. Give a little win in there. But because, yes, but because I know I'm having to explain myself through this

and I'm like, you know, the trainer in me would tell my client to do this, I'm trying to be that guy. And I didn't realize how much of that I probably don't listen to when it doesn't matter, right? When I'm not having to explain myself, I'm going to go, Oh, so what if I overreach, right? Fuck it.

I want to do it. I'm going to do it. Like we're right now I have, I'm on a mission to show that I can, you know, I can move the needle. Say your line. Come on, say the line. Yeah. It's the least amount of work to elicit the most amount of change.

And you're, I mean, you're talking about, I haven't even got a workout. You know, I'm having some where I'm like, Oh, that like yesterday, I got a nice pump on the legs. But first time I just transitioned by the way, from maps 15 to a, a split routine. So I just little yesterday was the first workout of a, or second workout, excuse me, of this new split routine. So I ran basically a maps 15 with the injury modification protocol for the first four weeks. Hey, I want to talk about, we mentioned coaching. I'm going to change directions a little bit. We had one of our coaches in our coaching program shared a big win that she had with one of her clients. So I'll read some of this, right? So she's a new trainer at a big box gym, got certified

through NASM initially, and then obviously working with us, she's in our coaching program. So she has a client, female in her 60s, multiple problems with her hip, needs a knee replacement, overweight, started training a month ago. Week one, she tells her, the trainer straight up, first session, it's not going to work out. I need to commute 30 minutes to meet at the gym, not going to happen. I'm also not going to work out. I need to commute 30 minutes to meet at the gym. Not going to happen. I'm also not going to do more than whatever we're doing in our session. No extra activities. She works full time, doesn't have time for it.

Weekends are off limits because she wants to spend it with her family. Three weeks in, she's now booking three sessions per week, a month in advance. On Saturday does yoga. She leaves happy, a smile, full of excitement, and is loving the whole process. Three weeks in.

Isn't that great? I love that when you get a client who comes in with terrible expectations, probably because they failed in the past, but Iwalina is her name, as a trainer, she's like three weeks in, and she's saying that the coaching really helped her. The way we communicate, how you work with clients,

how you communicate with them, and so on. That's excellent. Did you guys see the, this is kind of along those lines, but the kind of tongue in cheek or funny client. Remember, it was super famous and went viral years and years ago of the lady who got the, I think it was for Mother's Day or for her birthday. She got the gift of a personal trainer for a week and then the, and she documents each day her experience. Oh my God, I posted in that forum. You guys didn't see

that? Yes. Come on, tell me you know that story. It's hilarious. She talks about how he walks in with flowing hair and he's jacked and he's like, oh forever. It's been around forever. It's been viral for a very long time I shared the actual whole thing inside the coaching thing because we were talking about stuff like this and experiences that clients have it's just I think it's one of the most comical things because she goes step by step of like She's just like the like the language is it's obviously written by someone as an incredible writer. And so it's super funny the way you watch the transition from excited to get your buff, hot trainer training you to hating his guts by the end of the week. Yeah.

I love the success stories in that forum, the coaching forum, because well, obviously we were trainers. So I can relate to like all... And I love when trainers go in there with a challenge. Like, I got a client, they don't want to do this. They want to do that. Like, what do I do? And you get all this input from other trainers and if we're in there, we'll jump in. And then I love it when they come back. It worked. Yeah. It totally was such a hard thing to find coming up as a trainer because like everybody had such big egos and was so isolated and competitive.

And you know, I was lucky I had like one gym where we had good solid trainers that we would actually go into a break room and we would discuss these things and we would troubleshoot and figure out like who has a specialty that would, you know, you'd know like a little bit more in this direction

and you could pull from that. But now we have that, you know, at a lot larger scale in this like coaching program, which is so rad. Yeah, the best resource you could have as a trainer, always, always, always, is a more experienced trainer. Yeah, absolutely. A more experienced trainer. Especially a more experienced, knowledgeable trainer.

That's it. They'll often walk you off the ledge, because look, here's the deal. When you're a trainer, if you can get 50% of your clients to the point where they love exercise, they do it for the rest of their life, you are killing it. 50%. You're killing it. That's how tough of a job being a trainer or coach is. 50% is amazing. So oftentimes, especially when you're new, the first few years,

like, what am I doing wrong? My clients, this and that's not working. They don't want to do what I'm telling them. It's hard to get them results. And they just want to do these crazy diets that they read about. Then they go talk with an experienced trainer. And the experienced trainer is like, no, no, no. It's OK.

We're doing fine. Be patient. Here's how you communicate this. Here's how you communicate that. Focus on this. Don't worry about this other stuff. And it brings you down. Get back in the game.

And you come out, and you win. My favorite thing about business in general, and this is other companies and including ourselves that do this, that disrupt industries and spaces, that come in and shake up how the norm or how things are done. We did that obviously in the podcast and programming space, right?

How many bad programs out there, how many people were uninformed on the proper way to train. And now we're moving into my favorite space, which is helping coaches and trainers and disrupting it this exact same way. Meaning there is no shortage of great certifications out there. There's lots of great search to be more educated on physiology, on nutrition, exercise science, like biomechanics. There is lots that are out there already that's incredible, that makes you a very smart trainer, but that is only half the battle. You can have all this knowledge,

if you do not know how to apply that and communicate that to the client, and it isn't just regurgitating the science or the study, it's learning how to work with people and personalities and different behaviors and psychology. And to me, there is this massive gap in our space for that. There is not a lot of people at all, especially that have like a course that are communicating that. And that was like, the idea was like, we're not going after competing with NASM or NCSF or ISAA. Like none of that is what the goal was. It was where is the gap? What are they not fulfilling very well? And can we service and fulfill that need for clients? It's the sales part. It's the communication and keeping them consistent. Yeah. It's yeah. Knowing how to apply

all this knowledge that you've got from the certificate. I just think that, and if you don't know and you haven't experienced that with us, like again, just like we started the other business, we're gonna come from a place of let us show you for free. Come watch the webinars that we're doing every other month. It's absolutely free. That's why we're doing them.

Absolutely free. Next one's in November, and we're gonna be teaching that one, you and I. We're gonna do them every other month. They're totally free. Come watch if you're a trainer or coach. Like our, our, our dream is to positively impact coaches and trainers because they're the ones that are making the big difference. They're the ones in the space that are making the big difference.

It's not the gyms, it's not the supplement companies, it's not the, it's the trainers and coaches. We've had people ask us, especially on the trainers that, you know, wanting us to do a specific podcast for that. This is our way of dipping our toes into that is can we build an audience that shows up every other month to these webinars because we provide so much value, make us want to do more, make us want to do one every month and then every other week.

And then like, and the way we do that is by building a consistent audience of people that are getting value from that. And this is us showing that this is what we want to commit and do. And I hope that we deliver so well that we build it to be the size of the podcast, but nothing but trainers and aspiring trainers and coaches that are following is that trainerwebinar.com. You know, I was going to bring up something about diet here. We'll take another turn here. Um,

do you guys know how big of a difference there is in farmed salmon versus wild caught salmon? I know a substantial difference. Huge. Yeah. Huge difference. When you look at the metals and it's a big difference across the board. So you know, it's a grass fed meat versus conventional meat and there's differences mmm but when it comes to

fish yeah massive difference so why I'll know sorry I'm wrong but along the lines of what we've been talking about all day today which is like these hormone profiles yeah I've seen the stuff that they show on the farm raised fish how they change sex and stuff like Their chemistry, their hormone chemistry is changing so much, they actually change their sex inside there. And so I can only imagine, just like we were talking about what hormones do to the human body, and how it changes meat.

Right, like how much is that being changed? Oh, okay, so three ounce filet of wild salmon has half the fat content of farm salmon. Why? Because farm salmon has double the fat content of farm salmon. Why? Because farm salmon has double the saturated fat content. Double. Not a little difference, a massive difference. Then you get into pollutants like POPs. These have been linked to several diseases, type 2 diabetes and obesity for example. The amount of these, for example,

PCB polychlorinated biphenyl, which is a type of a POP, 16 times higher in farm fish. Wow. 16 times higher. Yeah, that's not a little amount. This is a big deal. Like if you eat salmon and you eat it regularly, you know, once, twice a week, three days a week, go with wild. That is a, if you eat it once a month or whatever,

I don't know if it makes a huge difference, but you eat it more regularly, it makes a massive difference. 50% of saturated fat, that's a big difference. 50%. That's wild. So ButcherBox has this really great wild caught salmon that they individually pack. So they come in these individual packets.

This is what we give our kids and you buy them They're super easy to cook. You just take each one out Defrosted we just ordered it. We just got it in the box. I haven't cooked it yet So have you cooked it yet Doug? I always like to hear how you I have not okay I just got some so kids love it. Yeah. Oh, yeah, my son, especially love you guys just pan frying it Are you guys what do you guys do? You know how your You just put it on some you know, what's that called? I wanna smoke it, that's what I wanna do.

That's why I was curious if you would do it. Oh yeah, that'd be good. Yeah, so I got it, so I'll do it, maybe I'll look up some recipes to smoke it. I'd like to smoke it. Courtney needs it, I do chicken fingers. Yeah. I see you.

Just as like, another bag of chicken nuggets, please, I'll have that. Give me the chicken nuggets. Give me the chicken, what are they called? Fish nuggets or whatever? The fish sticks. The fish sticks, dude. Bro, I lived off of fish sticks when I was a trainer. Oh yeah what are they called? Fish nuggets or whatever? Fish sticks. Fish sticks.

Bro, I lived off of fish sticks. Did you? As a trainer, oh yeah. As a trainer? Yes. Did you like say you ate fish? Bro, my, yeah, of course, of course. My first five plus years of, you know,

my early 20s, bro, 20 to 25, like I still was eating fast food as a trainer. In fact, like- How often, daily? Dude, like, oh yeah, like a dummy too. I used to use that as like, see, I can eat McDonald's every day. And I'm so broke.

Why, it's embarrassing. It's embarrassing to think that I used to communicate health and fitness that way. It just shows you where I was at, you know? I didn't grow up eating a ton of, you know, garbage food. Luckily we had dinner every night My mom would cook it, you know old world, right? So that was cool. But because I was skinny If I as a kid or I thought I was really skinny and I always wanted to gain weight

Anyway, I could get calories was great for me So if it was fast food like McDonald's would have those sales on their cheeseburgers like oh I'm gonna have ten of those and just you know I remember a definitive moment with that when we had to go, it was me and Nick, and we were training to be a trainer. And we had to go to Mountain View or wherever to go through the whole little process. And we broke off with all these other trainers.

And we had lunch. And I'm just like, I'm going to go to Carl's Jr. Nobody went with me. They had their little packed, you know, lunches and everything. And they're out there like, you know, sitting in the parking lot. And I'm just like mowing down on like a, you know, double Western bacon cheaper. That's the cheese. I think that's the cheeseburger of

choice. Fast food cheeseburger of choice for like the bubble dudes. That was my favorite Western Bacon western. Yeah. But that, I was like, oh my God, I just, I got this like total realization, like I think I should change this. When was the last time you had a bacon western cheeseburger? It was probably then, dude.

Like, cause that was after college. And then that was like, I was like, I gotta stop doing the fast food thing. And then I just kind of broke off. I feel like if I get down. Did you see on my drive that I just did that we stopped at Taco Bell? Did you see that? By the way, did you see that Taco Bell?

Wait, did you actually, you actually ate Taco Bell? No. Of course not. I felt so bad because no, I was in a group of like, I don't know, was there 12 of us or something like that that are all, we're all driving and we're driving back from Sonoma on Highway 1. And they, there was somebody that organized it.

So they had organized stops for us all the way. And we're on our way back. And you know, like, I mean, they know I'm obviously, obviously they know I'm in this series, but it was already scheduled for them to do that. And you know, I was like, Katrina and I look at each other, like, yeah, no, we're not. But have you guys never seen the Taco Bell on Pacifica?

No one saw those videos? You guys didn't see any of those videos? I did pictures and videos of it. Is it like the one in Demolition Man? Bro, it is. Yes, no. It is the- Is it the turquoise one? It is the sickest like Taco Bell I've ever seen. Like it's on the sand. It's on the beach. It's the- it's iconic. Like yeah, when I post it everybody's like, oh my god, that's famous. I go there all the time. Like yeah, look up Taco Bell Pacifica and Seeing that and then there there's a McDonald's and Lake Forest in Chicago that we used to go there like for Sunday because they had like Sunday brunch and it was like

Really like it was different. It was way high in that. Wow. What is this? Like a four-star row? It looks sick. How weird ordering a bean burrito, you know, Chalupa bean burrito, you know, a chalupa. You clicked off that restaurant. So gourmet. Isn't that crazy? Look at that. Look how beautiful that is. Nice. Yeah and the whole backside is got a deck where you can eat outside and then the whole side, this side and the backside are all windows. You can enjoy the ocean before you go to the other area. Oh and it was, it was, right before you got to go poppin. Look at it, it's listed on YouTube as the most beautiful Taco Bell. Yeah, hands down it was. The inside was not, like you see the back deck? I mean, look at the inside. It was a cool, very cool spot, but yeah, no, we didn't.

Did you guys ever- What a waste. Well, your boys are young now and I'm sure you don't do this, but did you ever take your boys, Justin, to the McDonald's to have them play in the play area, the balls and whatever? You know, that's something I didn't do with them. Yeah. Me neither. Yeah. Never, never.

How often do you think they clean those, those balls in there? Oh God, gross. Disgusting. Oh, terrible. Some kid probably throws them in there. Come out with pink eye immediately. Yeah. How do you even clean those things? I don't know.

Spray bleach all over. Speaking of which, have you guys seen people will post, like fast food workers will post the ice machines and they'll open the ice machine Oh, I don't see that. It's all mold. Oh god. No, really? Oh, it's all mold. I've seen a dude I mean the restaurant industry I've seen a lot like so it's I can only imagine like the degrees You know when you go from that to like fast food like how you know, the oversight is a little I thought they have like Don't they have random inspections that happen quite frequently or is that not true?

You would hope. Is this how they test for steroids in the NFL? This isn't, yeah, no, exactly. A random guy, I'm just gonna check back here, make sure you're clean. Yeah, no, that's good. Can I get a free cheeseburger? You passed.

I don't, this wasn't a scientific study or anything, but there's people that post and they work there and they'll open the ice machine and there's mold. Gross dude. Throughout the whole thing. So gross. Which I mean mold grows in places like that. You gotta burn the ice dude and clean it. I mean that's just like protocol.

I didn't even know that. I wouldn't even have thought that it would grow in like an ice machine. Yeah. The bank has to make sure the moisture and the melting of the ice and probably the hot cold. My wife never gets ice in her drinks and I thought she was a psycho. She never gets ice in her drinks, but now it turns out she was brilliant She just gets the soda if she gets I'm gonna talk to Trina this she's the opposite She wants a full cup of ice and just a little bit of soda or flu that's assuming they clean the gun You know

And then looked at all the cultures well don't worry about it kills everything You ever seen it clean a nail? Yeah. Rusty Dale. Coke is fine. That's true. Whatever bacteria was living in that thing is dead. It takes rust right off. Yeah. Rust and grime inside my, I remember the first time I saw that experiment and went, Holy shit, there's that's crazy. You ever see that where they put a rusted nail inside Coke. They pull it out. It's like all shiny. The magical cleaning agent, you know, apparently. Who was it that posted, I think it was Elon Musk,

he posted a Bring Back Original formula Coke, the normal Coke. Yeah, dude. Have you seen the other posts they were doing? This was a popular thing just a few years ago that went viral of the people that would leave McDonald's out for like a year. Oh yeah.

Like the fries and the burgers and just leave it for like a year and it was just like like. So there was a famous one of that where they showed margarine versus butter and they put ants next to it and the ants don't touch the margarine at all. They leave it alone. But they'll crush the butter. Oh really? I don't think I've seen that before. You know what else ants like Justin? Let's not talk about that. You guys know the inside joke. Sorry everybody, can't tell you what he was thinking. Till next time. It was disgusting.

Ask me later. We have a shout out. Yeah. JC Santana. Yeah, yeah. Great guy, what's his Instagram? Is that his Instagram? Yeah.

Okay, great guy, smart, fitness guy. He's been around. Old school dude, been around for a long time. And he knows his stuff. And what I like about him is he knows his stuff, but he knows how to communicate it. So he understands prioritizing what's important and what's not important. That's what happens when you combine science with experience.

You have somebody that understands the science that's been doing it for a really long time and knows how to sift through all the bullshit and does an incredible job. I've seen his content, been watching him now for a few months now. So yeah, that's a good shout out. I like it. Look, you've heard the phrase, you are what you eat, but that's actually not accurate. You are what you digest. You are what you break down properly. So if you're eating a high protein diet, noticing digestive distress or gut issues, you're not getting all that protein. You're not getting all those nutrients. Well, digestive enzymes make the difference. There's a company

called BiOptimizers. They make a product called mass design This is designed for people like you fitness fanatics who want to utilize every nutrient that you eat so we can get to your muscles You can recover faster build more muscle get better digestion. Go check them out go to buy optimizers calm. That's bi o p t I am I z e r s calm forward slash mind pump use the code mind pump 10, get 10% off. All right, back to the show. Our first caller is Sarah from Ohio. Hi, Sarah. Hey, hey.

Hi. Can we help you? Promise myself I'm not gonna go all fan girl on you guys. So deep breath. I'm a mature woman. It's fine. It's fine. Crap.

I did write my question down though. That way I don't word vomit all over you. All right. Just a second. I brought my poncho. All right. So, um, I used to have an eating disorder and was underweight. Um, I was a long distance runner, but got injured

during my last 50 K and that's kind of where weight training kind of saved me. Um, I found you guys around the time I started injured during my last 50k and that's kind of where weight training kind of saved me. I found you guys around the time I started lifting and the information was really just incredible. So because of you guys I started a reverse diet. It took me about two years but I eventually got from 115 pounds that wasn't I had kind of been in recovery for a little bit, but 115 pounds to 145 and felt freaking amazing. I was so strong in the gym, loved it. So this past summer I did my first cut and I lost 15 pounds in 11 weeks.

And it kind of freaked me out because it took so long to build and I was just like gone. So I decided to give reverse diet another try. And I ended my cut July 12th around there. I was in maintenance for about a month. So I've been on a bulk for about seven weeks now and I'm not gaining any weight. I've been stuck at 138 pounds since seven weeks ago till now.

So my question kind of has three parts. Number one, is it possible for a bulk to be working sounds since seven weeks ago till now. So my question kind of has three parts. Number one, is it possible for a bulk to be working even if my scale isn't moving? And then two, is it bad if the only way I can bulk is dirty bulking? And then three, could I be working out too much on a bulk? And I brought my pencil.

Okay. Yes and yes to the last two for sure. Okay. It is not a bad sign. It's actually pretty cool that you're able to be in a bulk right now and you're not just putting weight on the scale. Where were your calories at and what did you move them up to? What was the maintenance and then where did you go to for the bulk? So because of my eating disorder, I can't track calories. So I track my protein. So I'm hitting 140 to 150 grams of protein.

The only difference when I was in like a cut and a bulk, when I was in a cut, I just ate what felt good. I didn't force myself to eat more. When I'm in a bulk, I feel like I forced myself to eat beyond what's comfortable. So I don't know calorie wise, I do know only protein. What's the goal with the bulk? Get strong, grow my glutes.

Okay, all right, well I get that. Okay, okay. Are you getting stronger? Are you getting stronger? I'm getting stronger. I've added an inch and a half to my glutes over the past seven weeks. It's working.

You're doing, yeah, you're good. It's working. You can literally, okay, so I'm assuming that you probably haven't been watching the docu-series on YouTube that I'm doing right now. And no. So on Mind Pump TV, you'll enjoy it because it's literally kind of what the goal is right now.

My goal is to build muscle and kind of lose some body fat and stay right around the same weight on the scale. So you're watching me kind of balance that right now. So it's actually totally okay for you to be in a quote unquote bulk, but not see weight on the scale going. You, what you might be, especially if you're getting stronger, if you're getting stronger, you got stronger and add an inch to your glutes. Yeah.

You're doing the right thing, but your weight didn't go up. You built muscle and lost fat and you got leaner. Yeah. So you actually did. You're in the goalie lock zone. You're doing great. Oh, okay. Yes.

Yep. Okay. The second question is, is it bad if the only way I can bulk is dirty bulking? You're in the Goldilocks zone. You're doing great. Oh, okay. Yes. Yep. Okay. The second question is, is it bad if the only way I can bulk is dirty bulking? Well, you're bulking now. You're actually doing really well. So I'm assuming what you mean is,

is it bad if the only way I can gain weight on the scale is with the dirty bulk? That's probably. Right, okay. Yeah, and so I would say you're getting stronger and you're building muscle. No need to push any further. Yeah. Okay. Yeah. And so I would say you're getting stronger and you're building muscle. Like no need to push any further. Yeah. Yeah. Okay. And if you have to eat, if you have to eat, what would be a dirty bulk for you? Like describe that for me.

So last, like whatever, last winter, whenever I was doing it, it was forcing myself to eat three Oreos at night forcing, because I just, I literally have the weirdest relationship with food. Like, okay, this morning I hit legs today. This morning I try to hit, you know, a good amount of carbs before I go in. For whatever reason, sometimes I will just get like the it, cause I'm literally eating a rice cake and I'm just like, I cannot eat another bite of this rice cake or I will throw up. So it's like, I don't know, my relationship with food is just weird. So I have to like eat, I don't know, like force myself to drink orange juice,

you know, to be like this extra calories. Okay, all right, all right, so now this is making more sense. So this is really remnants of the past eating disorder. Okay. The feeling that, yeah, so okay, in this scenario, forcing yourself to eat is okay. That's actually what it looks like a lot of times for people coming out of an eating disorder like anorexia

where they kind of do have to, it feels like they're forcing themselves all the time because they have this long lasting relationship with food where it just, it doesn't feel good, it's bad. So I think you're okay. I mean three Oreos, like if you think that's a dirty bowl. It's like it's 130 calories, I'm trying to. Yeah, no you're doing okay, hon.. Yeah, no, you're doing okay, honey.

You're getting stronger, you're doing okay. I focus on strength. I wouldn't even look at the scale. I think the scale is probably not serving you. I think strength in the gym, circumference measurements is okay, but strength, I like strength. Strength in protein, grams of protein is perfect for you.

That's it, you know what I'm saying? Just keep doing what you're doing and I think you're in a very good place. The last question is, are you working out too much in a bulk? What is your workout? So I work out five days a week right now. I hit legs three days a week because like on this one, I really wanted to grow my shoulders, my back and my glutes. So I am at the gym, especially for leg day, like two, two and a half hours, but I'm resting like three minutes or more. My kids are in school, so I really don't, like I have the time for it. Um, but I wondered if that was why, but again, I've been fixating on the scale and like gaining

weight muscle. Mommy is the program for you. Muscle mommy is literally those focus points. That was the whole reason why we wrote that. So do you have that yet or no? No, I've done aesthetic and anabolic. Yeah, no, Muscle Mommy. You're a lover. We're gonna send you Muscle Mommy and follow the programming. Because people tend to have this,

when you're trying to push to gain in your bulk, they tend to also overdo the lifting part. It's like you just need to send a signal to build muscle. You feed it the adequate calories. You'll grow and Part of what may keep you from building or adding more is just over training for the amount of nutrients that you're getting So, you know follow up something that we've laid out programming wise follow muscle Mommy the way it's laid out keep doing what you're doing nutritionally and I mean you're not doing bad either way I mean you're getting stronger. You're getting some size You're doing okay. No, you're doing great. Yeah, you're doing great. Okay, especially consider where we came from. So you're getting stronger, you're getting some size. You're doing okay. No, you're doing great.

You're doing great. Especially considering where we came from. So you're doing incredible. Is it a good kind of just looking at macros? Like once I get to a point where I'm able to kind of track and not be triggered by it, in a bulk, is it a good just kind of basic generic, body weight of protein, like you guys say?

And then for carbs, if double your body weight, does that tend to be a good simple answer? It depends on the individual and what your maintenance is. But I'm going to be honest with you, you're probably never not going to get triggered from tracking a lot. Yeah. Yeah. I mean, how long did you struggle with your

disorder eating? Let's count how long I've not struggled with it. That's the smaller one. Yeah. I've been in like active recovery for probably three, four years now. Yeah. Yeah. You're probably always going to get, look, I'm 45 years old.

Listen, I'm 45 years old. I still have a complicated relationship with exercise. Um, and I've been working on since I was 14. You're probably always going to get triggered from, from tracking and pushing the tracking. And what it's probably going to look like for you, Sarah, is this kind of lifelong push and pull with these types of things.

But you sound very self-aware. I think if you always turn your focus to strength and then health, I think that'll direct you more in the right direction, always. I also think that you could literally only track protein. I mean, that's kind of what I'm going through this series right now too, is I'm showing people that just me knowing where my protein intake is enough. Just knowing where my protein intake is enough. I think I just listened to one of that. I've been playing catch up on episodes, but I think I heard you say that one about just tracking protein. Yeah, just tracking protein. It's that's plenty. Because when it comes to carbs and fat, so long as you're hitting your essential fat, because that's the next most important thing, right? First, but in a bulk, that's not gonna happen.

You're not gonna miss that, I don't think. Especially if you're eating meats. If you're eating whole foods and meats, you're gonna hit your fat. You're gonna be okay. So as long as you're hitting essential fats, which is important, hormonally and balance and health, it's essential, and you're tracking your protein, honestly, the rest you don't need to worry too much about. And you can build a physique that you want and be very, very happy. And where you're at right now, I mean, I think coming from 115 eating disorder to strong 145 and being able to push calories, lift and stay the same on a scale is a very good place to be. Very good place. Good job.

Yes. We're going to send Muscle Mommy over't make me cry. Yeah, very good place. Good job. Yes. We're gonna send Muscle Mommy over to you, Sarah. Yeah, follow that program. Thank you, that's really sweet. Okay, thank you guys, I appreciate you. You got it, thank you. Bye.

All right. When I heard her say force feed. I know, I thought the same thing. Well, it's either, the direction I went was either, okay, because you could have a dysfunctional relationship to food, and sometimes it swings, sometimes it's starving, and then going in the other direction, right? But more often than not, it's just eating is uncomfortable.

And so when you come out of recovery, when you're recovering with eating disorder, all of it feels kind of like forcing yourself. That's why when she said three Oreos and a rice cake. Different perspective. That's why I said, what's a dirty bulk to you? Like a dirty bulk to me is a large pizza. Yeah, yeah.

Three Oreos is a cut for me. That's like a treat. I know. Yeah, it's a different scenario. Great question. Good thing you got to that point for sure. And I think it's so good advice too to tell her that you may never get completely away from that.

And the less you have to track and you can be, because she's obviously she looks healthy. Yeah. Yeah. So she's in a very healthy place. And as long as she's still getting strong in the gym, she's hitting that protein take. She could literally just hover where she's at and never kind of

change working. What'll end up happening is she'll get a little leaner. She'll build a little muscle and just kind of keep rotating programs. Like she's going to continue to build and improve her physique. Our next caller is Dan from Iowa. What's up Dan? What's going on? What's happening? How you guys doing? Thanks for the stuff you guys provide on this show.

It's very helpful. Probably about a couple years older than you guys, but I relate to a lot of your stories as kids. It's just kind of funny to hear all that stuff back in the day. Oh, Dan, Doug's got you by about 30 years bro, you're fine. You're on a brunt of sources school. My question, I'm 47 years old, I've been lifting pretty consistent since 2012. About two years ago I did a Murph with a friend of mine and I seemed to have trouble getting rid of tendonitis, particularly in my elbows and my knees. Other than that, besides my lower back problems, I just can't seem to increase weight.

No matter what I try to keep myself from getting injured, it just seems to happen. So I guess my question is, how do you progress back into working out when you're injured like with something chronic like tendonitis or lower back problems in order to add weight to your workouts? Pretty much hindered by the pain to do any heavier lifting than what I'm doing right now. Are you training like CrossFit person? Do you train at a CrossFit gym? Are you training traditional? What's your programming look like? Just traditional.

I just do whatever, kind of like a maxinabolic or something like that. Ever since you started feeling this pain, did you take time off? Did you modify anything? Yeah, so when it first came about, I took about a month off and just walked and didn't do anything. Then I was reading about Tendonopoly or whatever it is. So I started doing progressive loading

and then my cross-member massage and I was able to get most of it out. I just have a few spots here and there, but it just seems to always come back. Like I pretty much have been pain-free for about, I don't know, a month now. I mean, yesterday I was doing skull crushers in my, I felt that tendon, yeah, elbow to your tricep just light up and it just hurt like hell. The rest of the day, I'm just trying to figure out what can I do to keep this tendonitis from coming back? Shoulder and wrist mobility.

Yeah. So, so I would work on mobility and then you're going to have to avoid exercises that aggravate those areas. and wrist mobility. Yeah, so I would work on mobility, and then you're gonna have to avoid exercises that aggravate those areas. So you mentioned one that tends to be a culprit for the elbow skull crusher. A tricep press down is much less, it's actually a lot safer for the elbow.

Or switch to dumbbells. Or dumbbells. Or switch to dumbbells in a neutral position. And here's the other thing, if you start to get stronger, rather than going up in weight, slow the rep down, that's another way. But sometimes what happens, so here's what tends thing, if you start to get stronger rather than going up and wait, slow the rep down, that's another way. But sometimes what happens, so here's what tends to happen, right? We have pain because of tendonitis. We wait till the pain goes away or like I'm back to normal. You're not.

You're just at the point where you're not hurting, but you're not fully recovered yet. So you got to give it some time. Mobility work helps, myofascial release helps, and then there's certain supplements that can help during this process. So I like Omega-3 fatty acids, and then bromelain three times a day on an empty stomach is a really effective anti-inflammatory. And both of those won't slow down recovery. A lot of anti-inflammatories slow down recovery. What about thymus and beta? Well, you're talking now peptides, right? Well, he's got peptides up there,

so you may as well talk to him about it. Yeah, are you using, are you trying injectable BPC or just the oral? I tried the oral stuff. I guess that goes up to my second question is how long do you stay on a supplement to know if it's working? I mean I've never felt any different on, I stopped doing the testosterone stuff. I never felt any different on that. I never felt any different on creatine or whey protein other than my stomach gets upset. So how long do you stay on a supplement to know if it's working or not?

Well, it depends on what you're taking. So BPC-157 and Thibus and Beta, you'd probably do like a 90-day cycle along with mobility work and avoiding movements that bother those areas. And what they're gonna do is accelerate any potential healing. Now, what I mentioned earlier were bromelain.

Bromelain you'll notice anti-inflammatory effects within a week. And so you'll just feel better. Omega-3, that's more just a general changing your fatty acid profile to make it less inflammatory. And that's just something you probably want to take on a regular long-term basis.

But the BPC thymusin is probably a 90-day amount. And it's not oral. So oral BPC thymacin is probably a 90-day amount. And it's not oral. So oral BPC mostly goes to the gut. It's injectable BPC that works in the areas you want, and then combine that with thymacin beta and anecdotally that's like the best thing that we're hearing from people who use them both. It might be to your advantage to really move more towards unilateral training for a bit.

Our symmetry program takes you through that entire process, but mobility itself is just going to be a practice that's continuous. This is something too that we just need to rebuild that security there, that response so it helps to protect around the elbow. But wrist and shoulders are going to be your main focal points. I think I'll show, I think I'll blow your mind in literally their first few workouts. If you, I'm gonna have Doug send you Prime Pro. If you give me 10 to 15 minutes before every workout, especially if you're doing upper body, lower body is not as important but you should still do it, but 10 to 15 minutes before every workout doing the wrist mobility work and

the shoulder mobility work before you go into your lifts, you will feel a difference. I guarantee you will right away. And if you, and then the right response, and then if you continue to do that, it'll get better and better and better. Yeah. Let me ask you this, is it, is it kind of like this? Like you feel okay. You get stronger, get stronger and stronger, and then you hit a certain point of strength where things start to hurt? Oh yeah, I guess I would say that. I mean I do 20, 15 to 20 minutes of trying before I work out. I mean your handcuffs, shoulder mobility and then

90 90, stuff like that. Okay. I've been doing that since, well, two years now, but that's my work. My, my, my warmups is that. Yeah. Cause so here, so here's why I asked that question too, cause the stronger you get, so you get stronger, you get stronger. It doesn't hurt. Doesn't hurt. And then it's like when I hit the certain weight, like for me, for you, I'll give you an example for me, right? If I'm doing barbell squats, once I start to get up to three 65, three 70, I tend to feel certain issues on my body.

Now, could I fix that? I could, but it's going to take a lot of work and it gets real granular. Okay. But I could work out with 315, 330 and feel no problem. So that's the other thing too. It's like, do we need to get stronger with, or add weight, I should say, or can we just slow down the reps? Can we create more tension, make the weight feel heavier?

Which gets more important as you get older, especially if you've been working out for a while. If you've been working out for a while, how much weight were you using for the skull crusher when it started to bother you? I think it was 50 to 60 pounds. Yeah, so you could easily go 30, 40 pounds and go slow and stretch and squeeze and stretch and squeeze and get a great workout for your triceps. This, this becomes more of the name of the game as you get older, for sure. It becomes, can I make this weight feel heavier rather than adding weight to the bar?

Uh, because as you start to add weight, you start to feel that pain. I mean, you can start to figure things out or try to, but it becomes a real, it's like you're a sleuth trying to figure out kind of what's happening, which you can do, but personally, now I find myself making the weight feel heavier. It's just more enjoyable. I mean, I like Justin's advice of a,

I think you should go through a whole cycle of unilateral work, so I think map symmetry would be a great program for you to follow right now. Do you have that yet, Dan? No, I don't have that one. We'll send that one over to you. It just helps, I think, to refocus. So again, we're used to the progressive overload

and being able to stack weights with barbells and with bi-loaded situations. So to take your focus off of that. And two, you can kind of pay attention to all the little nuances of like the lateral stability, the twisting, like all those things you're, you're having to account for. It definitely, uh, places a lot more focus on that. So you can, you can really kind of hone into which angle and which, you know,

wrist position and whatnot might tend to aggravate a bit more. How long have you been working out Dan? Well probably since 2012 pretty consistent. Oh good so years so over 10 years. How old are you? 47. 47. Yeah yeah I mean really you know this is where there's a lot of value in the way that bodybuilders talk about working out as well. I think balance, stability, always important, always important, but there's a lot of value in the way that bodybuilders talk about working out as well. I think balance, stability, always important, always important, but there's a lot of wisdom in the way bodybuilders, not all of them, but a majority of them talk about training, which is making the weight feel heavy. And just as you get older,

especially if you're strong and you've been working out for a while, it becomes more important because, you know, adding 10 pounds, 20 pounds of the bar, risk reward after 10 years of lifting, it isn't going to give you that much of gains, but making the weight feel heavier tends to do that. I mean, you would see if you saw the weights, I'd work out with 90% of time, it's like 50% of what I could really do if I wanted to lift heavy, but I'm making it feel heavy and I'm getting better results.

It's really embarrassing to watch them. Thanks Dan. So one more thing I guess debating if I want to give up on squats and deadlifts because my lower back just can't handle it. No, so that's an imbalance issue for sure. This is why unilateral stuff's gonna be good. Yeah, unilateral stuff will help you with that. Yeah. You can come back to it. Those are fundamental movements. You should be able to do them without hurting. Yeah, the unilateral stuff's gonna do do wonders for you there and keep doing the 90-90. That's great you're doing that. So and I don't know if you're trying to progress the 90-90 too. Like so when I'm doing 90-90s that's like the

beginning and then I start trying to do the 90-90s and then lifting my heel off the back, right? So I'm trying to intensify it and I'm trying to work on more of the internal and external rotation of the hips, not just get into the stretch and that's it. It's like, now that I'm in it, I'm doing better, now I'm trying to progress that and increase my range of motion in my hips. This will help you if you're not doing that already. Dan, one thing we haven't touched on is stress and sleep. How would you rank those for yourself? Stress is probably pretty low, my sleep sucks, but that's, I don't know, I'm trying to figure that out.

You know what one of the number one side effects of poor sleep is? Chronic pain, joint pain. Pain and inability to recover and adapt. How bad is the sleep? I'm glad I asked this. Oh, I mean, if I don't take two tower LPMs, I'll be up all night just sitting there staring.

Okay, this is your problem. Okay. Oh wow. Okay. Yeah, I'm glad I asked this. It's your sleep. That's a pretty simple answer. I mean, we're giving you a lot of band-aids.

It's actually what we just did is give you a lot of band-aids that'll help. That's just to keep you going. Yeah, but the sleep's everything. There's been a few studies now that show the rate of injury. The risk of injury doubles, and one, I think it said quadrupled from one poor night of sleep or two poor nights of sleep. So you're setting yourself up in this kind of breakdown situation, constant.

And if it's as bad as you say it is, that's the place you need to work. That's where I would look. I would really look at how can I improve. And I'm assuming you've done all the the surface stuff like get sunlight in the morning, don't look at electronics at night, you know be active, cool room, you know temperature all kind of stuff. Are you doing all that normal stuff? Yeah I could probably lay off the TV at night but I got the I got the blue blocker glasses I should wear more often. I'm pretty, I mean, I can go outside and walk most of the day. It's just, I don't know.

It's just, uh, um, pain could be there sometimes, but most of the time it's just shutting my mind off. So, um, I'll just, I'll just work on that with meditation or something like that. And see if I can figure that. I get that. There's something, yeah, there's something underlying for sure. Solve that bro. So, I mean, that's all the stuff we gave you is asleep.

Dude, you ever work with the therapist on your sleep? Uh, any past trauma, anything like that? I guess never with the therapist on my sleep. Um, I got the fine one around here, I guess. Yeah. Okay. So past trauma and stuff like that can really impact sleep. If you've done all the normal stuff and it hasn't helped, there's an underlying

something that That's gonna fix everything. I mean everything we said is gonna be a band-aid, but if you don't fix your sleep it's gonna be a problem forever. This is how powerful sleep is. It is one of those things that we people tend to overlook and we all hear it, oh yeah I know sleep's important but you know, oh sleep's important but it's like no no but it is that important. It's and especially in the context of what we're talking about right now. Like you got this chronic pain going on,

and if you're having more bad nights of sleep than you are good of sleep, that's number one priority. If you've worked with therapists in the past, I'm assuming it was the work with some trauma, that for sure, for sure will impact your sleep. Especially, this is very true for men in particular. We tend to be avoidant, so it tends to come up at night or plague us, even if you don't realize it.

So that's where I would go. Okay. All right, well thanks guys. You got it brother, thank you. All right, dude. Take care. I feel like I hit a nerve at the end there. Yeah. Yeah, that's what it was.

Yeah, I don't sleep. That was like, I don't wanna talk about that. No, that's what I'm talking about. I'm like, I didn't fix this. Yeah, yeah, yeah. Thanks a lot. No, that's what it is, dude. Not the want to talk about that. No, that's what I'm not. How am I going to fix this? Yeah, yeah, yeah. Thanks a lot. No, that's what it is, dude. Not the answer I'm looking for.

No, that's what it is. If you have poor sleep, the number one symptom is pain. If he hears this and listens to this later on, definitely should dive into John Delaney stuff. John Delaney has a lot. His book. They're probably connected, huh? His book, yes.

Yeah, I hope so. He kind of looked like him, too. That's what made me think of that. So yeah, Dan, check out John Delaney has a lot, his book, his book, yes. I hope so. He kind of looked like him too, that's what made me think of that. So, yeah, Dan, check out John Deloney's content and his books and the things that he's talking about. I had a buddy whose dad was a vet, I just remembered this, this was years ago, his dad was a vet, he finally convinced his dad,

his dad was in his 60s at the point, to go to see a therapist. He went and saw the therapist and broke down and cried, came back and was pissed at his son. You made me do this, I couldn't, because he doesn't want to show us. Then the next day he called him up, he's like, I haven't slept.

I haven't slept like that in years. So there's something else, and that's what it is, it was asleep. All the stuff we, and for people listening right now, we give them great advice if his sleep was good. But the fact that his sleep is bad, everything we said, you could throw it away. It's not gonna fix anything.

That takes now number one priority. If we're ranking for- He still needs to implement that, but that's his whole priority of focus is sleep. That's 90%. We always talk about the big rocks, right? The things that are gonna make the biggest change for people or the impact in them.

And yes, we are giving all great advice, but the minute that he said that, it was like, oh, well, shit, that's the big one. Especially in this kind of, I mean, it's like one of those things that everybody knows, sleep is important, but when you're getting signs like this that are, they're screaming at you, you need to fix your sleep,

and you're still trying to band-aid everything, right? This is like, you gotta fix that. And so much of this other stuff will start to fall in place. Our next caller is Yasmine from Washington. Hi, Yasmine. Hello. How can we help you? Hello.

This is so cool. First off, I want to say thank you for taking all of my money, everything that you guys have talked about on your podcast. I literally bought. No, thank you. Fiori, SDI, Elementee. Thank you. But honestly, I trust you guys because you haven't,

you haven't failed me at all in all those purchases. Awesome. I also want to say that I've been listening since 2016. So I've seen the evolution of, oh shit, Doug, it's my favorite time of the week. I had to know that anyway. Okay, last one, last one. I've been practicing what I wanted to say here.

I really love listening to Katrina and Sal's families. I'm Palestinian and my husband's Caucasian and there's a lot of stuff that we're dealing with. Like if my mom offers you food, you eat it. Okay. Yeah. They don't get it. They don't get it. Don't get it. They don't get it, but that's okay. Okay. So I apologize in advance. This is such an annoying question, but I have to ask it. I've been lifting for 10 years. Before that, I was a gymnast for 14 years. I love my body and I truly believe strong is beautiful,

but I have the opposite problem and that I wanna cut back on the amount of muscle I have in my upper body, specifically my upper traps and my neck. I'm not sure if it's a lack of recruiting of the correct muscles in my lifts, my gymnastics history, the fact that I have a lot of tension

in my neck and shoulders with my baby, or that I'm just super blessed with killer upper trap genetics. I don't know about my body fat percentage, but I know when I weighed my lowest at my wedding, I was still super self-conscious about my upper body and how it looked. I understand lifting heavy doesn't make you bulky,

but I'm wondering if there is a little bit of truth to that for someone who loves to lift heavy. I don't know if I should like back off and do Pilates. Please tell me now, I don't like that. And, or if it's just super weak. I remember there was an episode you guys were talking about, maybe I need to do more, maybe shrugs or upper row,

upper upright rows or something. And then my second add on question is, I purchased the Mind Pump Fitness Coaching Academy and I love it. I'm curious for someone who wants to get better at like form and watching like, let's say someone's doing a pull-up, how like watching them recruit their scapula and then like how it travels up the kinetic chain, just like little things like how do I become better at

catching those things, I guess. And, um, for someone who has a lot of injuries myself, mainly from CrossFit, um, I know that I hold onto a lot of tension. So like if I'm going into lifts, I can tell that I'm like, oh, my back's going to hurt in a deadlift and sure enough, I make it hurt. So, um, kind of what can I do for myself and what can I do for my clients? So those are all my questions. Thank you. Great questions. Yeah.

So, okay. So you did gymnastics for 14 years. Uh, did you get pretty competitive? Compared to some of your listeners? No. Okay did you get pretty competitive? Compared to some of your listeners, no. Well, what do you, okay. But pretty competitive. Yeah. And how many days a week at your peak were you training?

Uh, five days a week. Yeah. Okay. So you, you probably have really good muscle building genetics on top of the fact that you did a lot of strength training type stuff for years and years and years, the development in the parts that you kind of want to reduce really is just going to be about trading volume. So when you're doing your workouts, I would take volume away from the

areas that you want to be less developed. And you could either just keep the volume off or place on other areas that you want to develop. And that's totally fine with someone at your level. Someone at your, I would never do this with a beginner intermediate because we would create imbalances. We would not create an imbalance with someone like you if you did one set for the areas that for a whole week, if you just did one set, that would be enough to maintain strength and not produce any imbalances for example, just because of your background. The last part of the question that you said was, you know, I know I'm gonna hurt myself, what can I do? If you tend to be tense and you go into

a workout tense and that's what causes injury, I actually learned this from one of my trainers. When I used to go into workouts I would always psych myself up and this trainer that I had to work with me taught me that sometimes it was a good idea to bring myself down. And so what I did, I did this with clients as well, people like you, is we would do five minutes of belly breathing before we go into our lifts. And that just induces this parasympathetic state in the body. So if you're not familiar with belly breathing, it's filling up the diaphragm fully, if you are, okay, so I would do like five minutes of that before you go into your workout.

That should help with those recruitment pattern issues that you're noticing. Then technique and form and intricacies with that. The most I ever learned was by working with a physical therapist, kind of hand in hand. When I had physical therapists, when it comes to like, uh, you know, kind of hand in hand. When I had physical therapists, you know, when it comes to like strength building, muscle building, they're not the best, but when it comes to like, like recruitment patterns and understanding, um, how the

body moves and how you, you know, noticing the smallest differences in technique. And they're like the best, they're the absolute best. So if you can mentor with a physical therapist or with a really good correctional exercise specialist, that'd be the best thing. Second best would be to do like a correctional exercise

specialist certification. NESM has a really good one. And then through that course you should be able to learn, you know, pick up more on nuances with technique. I haven't stopped thinking about that question of all your questions. I'm trying to think already about some things that we can do. I go to FRC.

In that course to help you guys with that. What comes to mind is maybe having a series where we take, for example, pull-up is the exercise of the week. And we talk about all the common mistakes and challenges for people and some of the cues and techniques to improve that. Maybe something like that. I don't know. I'll tell you what, I'll keep working on how we can do that for you guys in court. This is part of our goal is to allow you

guys to continue to... Obviously we wanted to over deliver on the value of it right out the gates, but then the idea of is that it's ongoing and evolving and improving and getting feedback like that is incredible for us. So I appreciate that. The other thing I want to touch on is more on what Sal said about, you know, if I had a client like you that is like, Adam, I'm cool with my shoulders and my back, I don't really, you know, upper back, I don't want to develop that anymore. Totally could carve that out of the training program. And then where I insert the volume, because typically everybody has something, either one,

another muscle somewhere else that they want to develop more. And so it could be something there. Also, people always tend to have some sort of imbalance or mobility stuff that they should be doing more of. And so I start inserting it there. So it's like, oh, the program calls for upper back stuff. Let's get that out. We're going to do your lizard with rotation here for mobility or oh you so you I love to take follow the program is laid

out when it's in a muscle group that you know you can lay off of then you go and you do that in the docu series I talk about this with my arm so as a kid so I was in a gymnast I was a insecure boy about his arms and so I trained arms five days a week for probably eight years. And so now I literally touch them once in a while and I get it right back. So you have the same thing there. So what's great about that is that it needs very little attention to get to where you want to be or develop it. So you can completely kind of leave it alone and go other places. And to Sal's point, we would never do that with somebody early on in their programming because we wouldn't want to cause an imbalance.

But you've already overdeveloped in that area for so long that letting go of it and doing other stuff is totally fine and okay and you'll be okay. And then just occasionally every once in a while revisit it and hit it. And don't, like literally I mean like. You can literally do one set a week for those areas or one set every other week and you'd be fine.

Yes, yes. Got it? You know, one other thing with the noticing nuances with technique, something else you could do too, is you could film somebody's form, and one easy way to notice differences in technique is to look for asymmetries. So when you're watching someone move, make sure you

film it perfectly head on or whatever. Then when you watch the video, see if either side matches perfectly. Then you'll start to notice things. You'll start to notice things that you maybe didn't notice when you're watching them do the set. You can say, okay, you're engaging this side a second before the other side. Or I notice your left elbow straightens out just after the right one, or I see your scapula here stays a little elevated on this particular press. But it's hard to see, it's easier to see when you film it sometimes and you can just look at it. And there were a couple times where I had clients where I'd like film them and study the film to notice the difference to kind of help me. And that was one thing that I found that

that could be helpful. Yeah, and if you haven't heard of like FMS, like they do a screening. And it's probably one of the better overall broad stroke of all the different forms of like how to kind of assess people and all these different body positions and you know, how they're firing sequence. Like you can notice these little nuanced changes. And so just being real versed in that helps. That's one of those, it's pretty comprehensive,

but for somebody like you that's like very, like this is a focal point, like I wanna get better at this and I wanna learn so you can kind of, like obviously your clients or whoever you're working with, like a lot of times I don't use a lot of those techniques, but me being aware of them helps me to spot that more appropriately.

Even if they're doing a squat or if they're doing a pull up or whatever it is they're doing, you'll be able to notice those nuances a lot more. I love that Justin. In fact, FMS is incredible. That's a great idea for the coaching program is to take that information, distill it down to some of the big rocks for them

I have an idea. Yeah, I know well You're getting our wheels spinning. I'm right there with you. So we'll we'll be working on yeah because you have the course It's for anybody watching as well when you get our course. We're always gonna add new content forever So you'll always get the new stuff You'll never have to pay another dollar and whatever we add you you're going to have access to. So you just gave us some great ideas. Yay. Love it. Do you have there was a YouTube video or something that you guys have made on certain moves that I should start watching? I mean, if you are, do you, do you use, do you use the mind pump TV YouTube channel much? Cause that's a lot of exercise cues. Yeah, we've done a ton.

I need to watch it. Yeah, for example, you brought up pull up, and there's a video I've done on lat pull downs and pull ups where one of the best cues I ever learned was teaching people to pull their chest up to the bar instead of pulling down. And that's what a lot of people pull like this. And then their shoulders roll forward.

And so teaching the cue of lift the chest up to the bar. And that, that channel is full of that. It's full of exercises where we give common challenges with clients and then how to cue them. So that should be really valuable to you if you haven't gone through that. So if I have issues with my confidence, I guess I've been a trainer for 12 years. If they're, if it's not hurting them and it looks good from what I'm seeing, should I not be too concerned? If they're like, my body feels great, then I'm just like, okay. If the technique looks good and they feel okay.

And they feel it where they're supposed to. You're good. Yeah. If they feel it, the thing that would make me question that is if they're doing an exercise and they're telling you they feel it somewhere where we're not working. Okay, that's another one. Like I had someone today doing a hyperextension and I was trying to get her to work on her glutes so like really rounding and I was like, oh I try to think of a good cue and then she's like

Oh, I feel it in my abs and I was like, okay so like that like like that where I was like I really know where to go or she'll only, only my left side is firing. Yeah. Switch to an easier exercise. Yeah. So, and okay, so this is a good example of how I want you to also use our coaching forum. Like that would be a great question to pose for the community. Hey, I have a client, I was doing hyperextensions when I tell her to do it. She only fills it in one side. She only fills it in one side of her core. What are some techniques you guys have found work really good with getting clients to fill it in their glutes? And then because I already have some

that come to mind right that I would want to be able to write and explain and so yeah that's a great way to use that community is when you run into stuff like that that way we can all learn together. For sure I mean with that client I would have regressed her. I would have put her on a on a body weight hip thrust and really got her to feel her glutes. Then we would have tried again if she still doesn't feel it. Shorten the range tried again if she still doesn't feel it, shorten the range of motion if she still doesn't feel it. Isometric. Not the right exercise right now.

Yeah, there's also a way to do those on the hyper extensions to where you draw into the core and you actually lift from the glutes. That's what she's trying to do. Yeah, what's happening, she's hyper extending with her low back and she's not engaging the glutes. That's right. And there's a way you suck in to actually pull up.

So I actually have cues for that to help people, but it is a little more advanced. And so I so I, I still would regress it first, but there's also cues to help that. So, I mean, this is a great example of how to use this community right here is like, that's a great question. And, uh, and it's took me a long time to get that. Any of our programs that you don't have that you'd like, I'd love to send you something. I wrote all of them down. I have anabolic performance starter, prime aesthetics,

uh, maps, sorry, prime pro, strong split hit anywhere. Muscle mommy. Yeah, okay. Yeah, you want that or power lift? Which one? Let's see what muscle mommy is. You got it. Yeah, we'll send that to you. You know what? You're a trainer in our course. I'll give you both. You got muscle mommy and power lift. Yeah. give you both. You got Muslim army and power left. Yeah.

There you go. Sorry, everybody. We favor training. I'm giving you all my money. That's the least you can do. I'm just kidding. You opened with that. That's the least we can do.

You're right. We got you. I do have to end with one thing. This is not me. I promise this is my husband. But please answer this. Do Mary kill Hitler Mussolini's stall? And please answer this.

What? What? We're not going to answer that. What Mary kill Hitler Mussolini Stalin? Please answer this. We're not gonna answer that. What a terrible question. Okay, we can't wait. Jesus Christ. It wasn't me. Yes.

Thank you. Thank you. Bye. Wait, I'm confused. Was it? Yeah, she appreciate it. Thank you. Thank you. Bye. Bye. Wait, I'm confused, was it, she said do. Yeah, she said do. She watched your language. Yeah, yeah, yeah. Bro, she picked the three worst people ever.

That's too much. That's too much. That's too much thinking for that one too. Yeah, yeah, yeah. No, great, great, it's a really good question. Yeah, with development, it's like once you've reached a certain level of training, you just don't even need to train them.

Well, you hit the most important part, though, I think, about that, because there's gonna be people who hear that that don't like certain parts of their body. Nah, not the same, yeah. And they're just getting started on their journey, and they're like, I hate my big arms, so I don't wanna do arms. No, no, no, no, no, no, no.

We gotta strengthen them. Yes, and so that is an example, though, a gymnast who has been pulling her body weight up and dipping on bar. I mean, she's got foundational strength, very much so. She's beyond that. She's even beyond, she's got a lot of strength in that area. And so we could totally, and this is something that I, my point of like the arms thing, like

I'll, I'll just, I won't do them for weeks. I won't even touch them because I did, I overdid them. I mean, they are getting some work anyway with back and chest. That's right. So somebody who's advanced, been training for a long time, totally OK to do that. And then I normally just insert things that I should be doing right there.

Our next caller is Ben from Idaho. What's up, Ben? What's going on, Ben? What's happening, dude? Hey, how's it going, guys? Good, man. So I don't know if you remember a couple of little, maybe a year or so ago, you sent out a challenge

for some oatmeal cookies with the creatures of habit. Okay. And so I sent you some of those cookies. I remember that. I do remember that. That's funny because I didn't even share a single one with them. Yeah, that's weird. Yeah, I remember them.

Strange. That's weird. They were good. Well, we did broken cookies. My next idea is freeze dried ice cream with creatine. We'll see how that goes. Oh, geez. I like that. I like that.

How can we help you? Yeah. What's up, buddy? Yeah. I just wanted to say, uh, express my gratitude real quick. Uh, um, you guys talked about if you're reaching non-fitness people, I'm about as far from a fitness person as you can imagine. And because of your podcast, uh, you know, now I strength train, my wife's strength trains, my brother-in-law's all

strength train and we're having our own little power competition at the end of powerlifting competition at the end of the year. And so you've reached a huge number of people in my little corner. So I just want to say thank you for that. That's great. That's awesome. We love to hear that man. Thank you. Perfect. So when I wrote my question, my challenge was I'd

been on semiglutide for about six months and saw absolutely zero weight loss. I started at 275, stayed at 275. I'm six foot tall. Um, I was my Fitbit scale. I know they're not great, but it was saying 38% body fat and just wasn't moving. And it was really, really frustrating because you hear all these stories like, oh, take the drug at work since before I even started the medication, I followed your advice. I've been strength training for a solid year before even starting the medication. It just wasn't moving in a healthier direction.

Since I sent in my question, I had switched from semiglutide to ozepatide, so ozepic to monjaro. And that has been better. So my big question here is, what do you do when they don't work and what do you do when they stop working? Because I don't think we're long until the terzepatide isn't really doing what we need it to do either. You do all the stuff that we talk about on the show that has nothing to do with GLP-1s. It's all the same stuff. It's, you know, hit your protein first, hit your protein first, eat only whole natural foods, avoid heavily processed foods, in some cases track, find your maintenance, cut from there, strength train.

It's all the same advice, whether you're on a GLP-1 or not. Let's talk about what we're learning ourselves with this. We're taking 50 something people right now through GLP-1s and learning as we go through this process, what we're trends that we're seeing. There's some people like you're describing that have incredible results and they lose weight every single week consistently like crazy. Other people, absolutely nothing. Some people have crushed it up tight. So there's a wide range of people that respond really well. What we have found or what we've noticed, what we're noticing right now is people that tend to be healthier metabolically going into it seem to see the best results. So if you were somebody who was like a chronic, you know, yo-yo dieter or super low calories, you got a slow

metabolism and then you hop on this GLP-1 and you were already eating really low calories. It's maybe a little bit lower but not a big difference and you don't see the needle move whatsoever. And so, and again, like Sal said, our advice would be the same advice to that person which is you need to hit your protein intake. We probably need a reverse diet. We probably need to really focus on building muscle, getting strong to get you in a metabolically healthy place for us to then cut and reduce calories. Have you tracked your calories to see where they're at? Yeah.

So I, I'm really great about hitting protein. When you talk about how hard it is hit protein, I don't seem to have that challenge. I can get to 200 and I track that I weigh it out my calories live between 2,000 and 2,500 most days I track my steps. I got eight to ten thousand steps I have gotten stronger when I first started with you guys to two years ago I was doing like 25 30 pound dumbbell bench press. I can do 75 pound dumbbell bench press now so I have gotten stronger so I like I said I hear all these big rocks and I'm like yep check check check I feel like

I'm checking boxes and I'm still Dan stubbornly stuck so you can cut your calories but then you'd end up at like 1500 calories yeah so we're gonna have we'd have to reverse diet you yeah we'd have to get your calories, but then you'd end up with like 1500 calories. So we'd have to reverse diet. Yeah, we'd have to get your calories up to a higher place before we can cut. Even if you go on a GLP-1, right? Let's say you go on because terzepotide is a, what is it, a double agonist, GLP-1 agonist. Yeah, some agglutide was single. I know there's another one coming out.

I can't pronounce the name. It says you're a pharmacist. You probably know the name. I can. It's retrotr... It's retrotr... It's retrotrute. Retrotr know the name. I can. It's red at true type. Red at true type, okay. Yeah, there's that triple agonist, probably gonna be even more effective, but what they're gonna do is make you eat less. Where are you gonna go? You're at 2,000 now at 275, six foot. That's a really low range by the way. Yeah, it's gonna bring you down to 1,200

calories, 1,000, and then you'll plateau anyway you lose 20 pounds you'll plateau. A guy your size I would like to see you in the mid 3000 minimum. Yes. So I would I would do a reverse diet if I were and do it slow if you're afraid of lots of weight gain just a nice slow give yourself like six month of reverse dieting. Let's let's see if we can get you up to 3,500 4,000 calories without really gaining much on the scale a few pounds not a big000 calories without really gaining much on the scale. A few pounds is not a big deal, but without really gaining much.

Then once we're there and your maintenance now is 3,800 calories, well now we can do a cut. But your calories are so low right now, even if you went on a GLP-1 that worked and killed your appetite, like where are you gonna go from there? You're gonna go down to 1,200 calories? And you're not gonna see,

it's gonna be a real slow movement. Here's the really positive thing about where you're at. The fact that you're strength training, obviously is a huge plus. And the fact that you tell me that hitting your protein intake is easy and not hard for you. Because those are gonna be like two of the biggest things.

Bump your protein for this reversed diet. Constantly being consistent with hitting your protein while simultaneously strength training to build muscle. If you slowly increase those calories, and I mean like as long as you don't go overboard like eating thousands of calories too much, most of that's gonna get partitioned over to building muscle.

Yeah. And you're going to build a more muscular physique with a faster metabolism. And our goal right now currently should be, let's try and gain as little weight as possible. We gain a little bit, not a big deal, but gain as little as possible on the scale while getting stronger and getting your calories

up to about 3,500 calories. That is a massive win for us. Even if you don't even drop a single pound, you even increase by five pounds on the scale, but I get you up to 3,000, 3,500 calories and stronger in the gym, we're really kicking ass. Now we can cut. Yes. Now we can cut.

Ben, so you're eating 200 grams of protein a day consistently, right? Yes, that's correct. All right, here's your first step in reverse dieting. Add 50 grams of protein. So now you're 200 calories above what you're eating and you're gonna get stronger. And then from there, you don't need to add more protein eating and you're gonna get stronger and then from there

You don't need to add more protein if you do another bump You can add carbs or fats, but you definitely need to reverse diet because we don't have a lot of room for a guy your size We don't have a lot of room. I don't even like to cut Women who are at 2,000 maintenance because it puts us in a bad situation Here's what would happen if I put you at 1200 calories You'd lose 20 pounds and it's it you'd be plateaued and then we're screwed now. I don't know right now You know, how's your deadlift and squat and bench? Give me those numbers so, um, I've been training more with dumb bells than barbell lately because of

My gym access. Okay, so I can do 75 pound dumbbell bench press for you know know, six reps, you know, three sets of six reps. Um, I'll do a, you know, a 90 pound goblet squat. And that's more limited by what I can hold in a dumbbell. Um, when I was doing a back squat, I was in the two or five to 10 range. Yeah. Um, my deadlift, uh, Bulgarians, I don't do very often. You know, Ben, go to those. I got it for you. My deadlift, Bulgarians I don't do very often. So go to those, that'll be good for you. Dude, can you get access to barbell? You're a big guy, bro, holding dumbbells

that are gonna be adequate for lower body and stuff are gonna be hard. No, no, I have a barbell in place at home. It's just I had to take down my home gym because we were doing construction. So I'm a week away from putting it all back. Oh, good. Oh, bro, that, yeah. Get back to barbell training, reverse diet, get strong,

get up to 3,500 calories minimum, and then from there, we'll start the cut. Ben, are you in our private forum already? I'm not, no. OK, I'm going to have Doug put you in that. And this is what I want for you, because I'm telling you right now, you just bumping the protein, like Sal said, which gives you a couple hundred extra calories,

in a month's time, I think we're going to see already a major increase in strength. And if we can keep the scale around the same, I think we can hit this kind of Goldilocks zone where we're slowly reverse dieting you just adding a few calories and you're just kind of building muscle slightly getting leaner, speeding up the metabolism. It's just as beautiful exchange, but it's slow and gradual and I want you to use the forum for us to keep you on track because the hardest part is the psychological part because you'll feel like, man, I'm doing all the right things and it's not moving fast

enough and you probably just need us to remind you like, no, no, no, bro, you're kicking ass right now. The fact that you've increased calories, we're up to now 2,400 calories. You're not putting any body fat on. We've watched your squat go up another 20 pounds. Like, you are winning. Like, those are the things that we're looking at right now that we care the most about. Don't worry.

The fat shredding and the weight thing, that's going to come. It'll actually come through the whole process, too. But it's not going to come fast. It's going to come slow and gradual until we get you up to like 3,500 calories. Then I can show you rapid fat loss. But we got to get there first before I show you that stuff. No, that sounds great.

The only question I would ask, I would, so for training, we had a baby a month ago, so. That adds some complication. I was, yeah, I've got that. That's the one, bro. Yeah. Mass 15, do the advanced version. That's perfect. Congratulations, by the way. Is your first kid? It is our first, yeah've got that. That's the one bro. Yeah, Mass 15 do the advanced version. You get the congratulations by the way is your first kid.

It is our first. Yeah, so right on. I really appreciate when you all talk about being dads. It's like, oh, they've done it. And so maybe, maybe I can do it. Those assholes figured out. Maybe I should be able to figure it out. I'm not.

Your stories are great. And it's like, I'm taking down copious notes of everything you're doing. It's like, oh, I'm just waiting for MAPS kids to come out. So. Hey. God bless you, man. Good work on that.

Good for you, dude. Good for you. Right on, Ben. Well, we'll see you inside the forum. Make sure you tag us and just kind of update us every three to four weeks, all right? That sounds fantastic. Thank you so much, gentlemen.

All right, Ben. Take it easy, man. You know, I gotta say, the people with, the people whose metabolisms are slow, but they're overweight, are gonna really be disappointed by a GOP1. Yeah. It's gonna be very underwhelming.

Maybe it'll make them eat less, right? But where do you go? Where do you go? You have so, your calories are only low, you're overweight, then what are you gonna do, eat less? Yeah. Now you're gonna plateau, lose muscle, slow your metabolism down even more.

Yeah, yeah. You know, like I said, we definitely have an obesity issue, but this underlying issue that nobody's talking about that is just, we're under-muscled. So a guy that's 275, 6 foot, who lifts weights, should be able to eat 3,500 calories without gaining weight easily. So I'm convinced, I mean obviously the verdict's not completely out, we're still in the middle of coaching and teaching all these people, but I think the best candidates for GLP-1 are people that are really overweight and really struggle with like binge eating and overeating snacks and candies that have a lot of bad habits around them.

Can I say something right now? I think if you're going to use a GLP-1 and you want it to really work, you want to maximize the effects, what you do is you do a good 60 to 90 days of reverse diet then go on the GLP-1. Watch what happens. Look, if you like the show, come find us on Instagram. Justin is at Mind Pump. Justin, I'm at Mind Pump with Stefano

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

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