Mind Pump: Raw Fitness Truth - 2459: Slow Metabolism? Do This! (Listener Live Coaching)

Episode Date: November 2, 2024

In this episode of Quah (Q & A), Sal, Adam & Justin coach four Pump Heads via Zoom. Mind Pump Fit Tip: Slow metabolism? Do this! (1:43) Seed is in a class of their own. (18:12) A couple that prays together, stays together. (21:56) Grace-based fitness. (31:54) Is there more of an insecure space than Fitness? (33:23) Why should men have a skincare routine? (42:19) More proof that our government sucks at doing things. (45:30) What will they add to the Olympics next? (50:17) What’s the cutoff age for your kids to live at home? (51:43) Shout out to Danny Matranga. (56:40) #ListenerLive question #1 – How often do you need to switch up your workout routine? (58:07) #ListenerLive question #2 – How would you guys recommend a combat arms soldier to train to meet the demands of combat? (1:08:45) #ListenerLive question #3 – What is the proper way to reverse diet? (1:19:25) #ListenerLive question #4 – Are Rhodiola, ashwagandha, cordyceps, and theanine safe while breastfeeding, and what is the best approach to fitness post-baby? (1:25:50) Related Links/Products Mentioned Ask a question to Mind Pump, live! Email: [e-mail] Visit Seed for an exclusive offer for Mind Pump listeners! **Promo code 25MINDPUMP at checkout for 25% off your first month’s supply of Seed’s DS-01® Daily Synbiotic** Visit Caldera Lab for an exclusive offer for Mind Pump listeners! **Code MINDPUMP at checkout** November Promotion: MAPS Resistance | MAPS OCR 50% off! ** Code NOVEMBER50 at checkout ** Mind Pump #2457: Four Mistakes That Destroy Your Metabolism The Couple that Prays Together Star Bodybuilder Jeff Nippard Attacked By Mike Van Wyck, Charged W/ Assault Portable bridge unlocks road construction without traffic diversions Die With Zero: Getting All You Can from Your Money and Your Life – Book by Bill Perkins Visit NED for an exclusive offer for Mind Pump listeners! ** Code MINDPUMP at checkout for 20% off ** Mind Pump #1297: 3 Ways to Know If Your Workout Is Not Right for You Mind Pump #1565: Why Women Should Bulk MAPS Prime Pro Webinar Mind Pump #1375: How to Train Before, During & After Pregnancy Step-By-Step Guide For Postpartum Fitness - Mind Pump Media Mind Pump #2272: The Dangers of Heavy Metals & How to Flush From Your Body With Dr. Stephen Cabral Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned Dr. William Seeds (@williamseedsmd) Instagram Dr. Gabrielle Lyon (@drgabriellelyon) Instagram Jeff Nippard (@jeffnippard) Instagram Mike Van Wyck (@bigmikevanwyck) Instagram Jen Cohen (@therealjencohen) Instagram Danny Matranga | CSCS | BSc. (@danny.matranga) Instagram Dr. Stephen Cabral (@stephencabral) 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 pump. Today's episode, we worked with live callers. They called in, we got to coach them on air, but this was after an intro portion. Today's intro was 56 minutes long. Now in the intro we talk about current events and fitness studies, we talk about family life, it's a lot of fun. Also if you want to be on an episode like this one, if you want to call in,

email us first. Go to live at mindpumpmedia.com, send an email there. Now this episode is brought to you by some sponsors. The first one is Seed. This is the world's best probiotic hands down and if you go through our link you'll get a discount. Go to seed.com forward slash mind pump. Use the code 2 5 mind pump get 25% off. Now this episode is also brought to you by Caldera. Caldera lab makes skincare products that improve the health and the look of your skin. Their good serum is amazing. It's incredible, it's the best thing I've ever used

and it's also their top selling product. Go check them out. Go to calderalab.com. That's C-A-L-D-E-R-A-L-A-B.com forward slash mind pump. Use the code mind pump 20, get 20% off. We also have a sale on two workout programs this month. The first one is Maps Resistance. This is a beginner program. And then we have MAPS OCR. This is an obstacle course

racing inspired workout program. So all kinds of functional fitness in this program. Both of them 50% off. If you're interested, go to MAPSFitnessProducts.com and then use the code NOVEMBER50 for that discount. Alright, here comes the show. You're trying to lose fat and you're completely wasting your time because you have a slow metabolism. Yes it's true. Slow metabolism makes it almost impossible to burn body fat effectively. Alright, let's talk about how we can speed that up. This one a lot of people have difficulty understanding. I mean they understand the whole like, oh

I have a friend that can eat whatever they want and they don't gain weight type of deal. But they don't understand just how important this is and this is the most important part, how they can impact this. That you can impact this. So how much of a, how much do you think genetics play a role in this one? Genetics play a role in everything. Of course they do of course There's nothing that they don't play some sort of a role But I actually do think that people think it plays a bigger role than what it actually very good point very good point So yes genetics always play a role in all things right?

but the metabolism is So interesting how much we can manipulate it and move it and change it and how many different things affect it that the genetic piece, although does play a role, is much smaller than I think most people do. training clients that would say what you talk about, I have a friend who did this, they think that they just inherited this shit, this shit genetics and terrible metabolism and there's nothing they can do. It runs in the family, we all have a bad, slow metabolism and it is what it is and it's like, boy, you can radically change that no matter where you're starting point is.

First off, let's talk about this whole like, it just runs in my family type of deal. Obesity was almost non-existent until things started to get modern and it wasn't even prevalent until hyper-palatable ultra-processed foods became the norm. That's when you started to see a big problem and our genetics didn't change. We didn't radically become this new species. It was all of the signals coming in that changed from the food to the activity that changed radically to the point now where,

in America, majority of people are overweight and almost half of everyone is obese. And that's, some estimates say it's climbing, some say it's flattened out, maybe going down a little bit. That's another discussion. But nonetheless, it's a lot of people. You can greatly impact your metabolism in either direction. In other words, there's things you could do that will make your metabolism become more

efficient, which is also known as slowing down. A slower metabolism simply means your body requires less energy to function. A faster metabolism simply means your body requires more energy to function. You need more energy to function. That's a good thing in the context of the modern world. You want to operate on more calories because now you have more of a buffer. A fast metabolism is now an asset. It's an asset and this is the thing people need to work on and focus on.

The question is, what are the signals I can send my body that tell it to speed up its metabolism? And what are the signals that I can tell my body that tell my metabolism to slow down? Unfortunately, most people when they embark on a weight loss journey are sending signals to the body that say, slow down without even realizing. So let's talk about that and conserve energy. That's it. That's it. let's talk about- Slow down and conserve energy. That's it.

That's it. Let's talk about that for a second. Now, one signal that you can send your body that tells it to slow down its metabolism is to eat less. So I know, okay, I got to lose fat. I got to eat less. So what are you talking about here? Well, if you just eat less, your body will start to match your new caloric

intake by reducing its metabolic rate. Okay. So if your body runs on 3000 calories a day, you're taking in 2000 calories. Initially you lose weight, but then your body learns how to burn only 2000 calories a day. That's why you plateau. Your metabolism has effectively become slower. So that's one signal. The second signal is the kind of stress that you place on your body

and how that stress tells your body to adapt. One form of exercise that will oftentimes tell your body to become more efficient with calories are forms of exercise that are high calorie burning that require very little muscle. Okay. So a form of exercise that burns a lot of calories, but requires very little muscle, tells your body, okay, how can we become better at this activity? How can we burn less energy while doing this activity? Since we don't need a lot of muscle,

let's pair muscle down. The form of exercise that does this best is cardio. The steady state forms a cardio. If you just do long distance running, or cycling, or swimming in conjunction with a low calorie diet, you are sending two very strong signals to your body that say slow down your metabolism. And the data supports this. I mean, we've been training people for decades. We saw this all over the place, but the data supports this. People will lose 20 pounds and 10 pounds or more will come from muscle.

Why? Muscle burns a lot of calories. You have effectively slowed your metabolism down. On the flip side, how do I speed my metabolism up? Well, you feed it a little more, especially more protein, and then you send a signal that says, we need more muscle. I need more muscle in order to survive in this new environment. Strength training does that. Build muscle, feed that muscle. You now more muscle in order to survive in this new environment. Strength training does that. Build muscle, feed that muscle.

You now have a faster metabolism. And this is not just theory. This is practiced by thousands or hundreds of thousands of coaches worldwide who understand this. And in my personal experience, I've effectively gotten people's metabolisms faster by 500, 800, a thousand or more calories very reliably. It's very reliable when you do this right to see someone's metabolism speed up. I feel like we, we really just started to get to a good place, um,

with this message, not that long ago, maybe 10 years ago when it really started, I mean, at least for me in my, my bubble of training clients, like figuring this out and then re or changing how I coach and help people. And then out came like this counter message from our community of trainers that wanted to debunk the amount of calories that a muscle burns more than body fat and what it does to you, like building five pounds of muscle. And I really think it did way more harm than good to our space.

It's really unfortunate that that message is such a good message to communicate to everybody that if you have a lot of body fat that you want to lose, the best strategy for you to do that long term, meaning you're going to lose it and then you're going to keep it off for the rest of your life, which I would think most people want to do. The best strategy is a slow approach of building muscle and building your metabolism so that your body requires more calories just to sustain itself and then ends up putting yourself in this like natural caloric deficit because the metabolism has risen and now losing weight becomes easy and more sustainable.

And for some reason, you've got these kids on Instagram that want to tout these studies that have shown that, oh, for every pound of muscle, your body only burns additional seven calories a day. And I can tell you right now, uh, from experience, uh, hundreds of clients that I've done this with, uh, you put five to 10 pounds of muscle on a female client that was eating 1400, 1500 calories day, and you radically shift. Oh, she's now burning 2,000 or more. Radically, yes. So it just doesn't math for,

and I don't know where the flaws in those studies are, you do. Yeah, 100%. So it's a super gross oversimplification of how the metabolism works. Now I'm not gonna even pretend, by the way, nobody fully understands how mammalian metabolism works. And that's loosely defined as taking energy

and converting it into tissue or burning it. Okay, it's very complex. It's an extremely complex. It's a moving target. It's actually the second most complex thing we've identified in the universe. The brain being the first thing, the second being mammalian metabolism. In fact, at one point I saw this, there was this chart that of all the things

that we understood that happened in the metabolism and it was so dense with, with chemicals and processes. Um, and it will be quantum physics. It's, it's insane. So to, to, to simplify and say one pound of muscle burns this much, no no look here's the deal. We know this for a fact by the way. You cannot gain muscle and not lose muscle and you can speed up and slow down your metabolism. There's a potential of calories that your body can utilize

and there's so many complex processes of becoming more or less efficient with calories from producing energy to producing heat to... Hormone, stress, sleep, all those things. It's insane, right? So the process of building muscle, the process of feeding that muscle, it's this complex, we don't quite know how this works, but we know that it reliably speeds up

somebody's metabolism and it's not five calories per pound of muscle. It's far more than that. Uh, when you see this in practice and anybody who's trained people knows this. It's so stupid when they bring this up and they try to, you know, um, deter people from moving. Behavioral effects as well. That's right. They just don't consider in a lot of these studies and it's,

it's very frustrating, you know, to kind of have that counter message because like given our current environment We're trying to just look at this as a practical Means to help you know equip people with the right Focus because there's so many different focuses you could you could get you know pulled into and so which one of them in my Situation is gonna you know that I'm gonna apply is gonna produce the best result. And look Dr. C's talked about this recently in one of our forums like you increase mitochondrial density by through the process of building muscle meaning one pound of muscle you might not even gain a pound of muscle but the pound of muscle you have now because it's

stronger more fit has more engines fueling it, thus burning more calories on its own. Yeah. And we see it so, and a pound of muscle is not a pound of muscle either. Dr. Gabriel Lyon talks about this. There's healthy muscle and there's unhealthy muscle. So this process is extremely complex, but the fact remains, if you want the best approach to fat loss, you can either try to manually burn more calories over here by moving more, in which case, by the way, your body learns how to burn less

calories through the same activity. Your body learns how to become more efficient. It's not unlike a super advanced AI car that learns how to run on less gas because it starts to adapt. Your body does the same thing, but you can try burning more calories through activity, or you could teach your body to burn more calories on its own, which requires less work and is more reliable. I can reliably speed up someone's metabolism.

I cannot reliably get you to consistently burn more calories through activity over time, because it stops working. And by the way, look, everybody knows this. We've all done this. I wanna lose weight. Let me go start running. I lost 10 pounds, I plateaued.

That's it. Now what? Now what do I do? I gotta run more, I guess, lose another five pounds. Now I plateau again. Eat less? This is crazy. I'm eating 1500 calories.

I'm running five days a week. I can't lose the last 15 pounds. What is going on? I've taken so many clients who've done tremendous amounts of cardio activity and eating low calories, slowly reversed diet them, switched them to strength training, and over the course of eight months or a year, got them to be leaner with far less activity. Like far less activity because their metabolism got so much

faster. This is the strategy that you want to employ if you want to live in a world where you can eat certain things and you don't have to worry so much. Now if you want to, look if you're going to be a hunter-gatherer, you're going to live in a world where you can eat certain things and you don't have to worry so much. Now, if you want to look, if you're going to be a hunter gatherer, you're going to live in the wilderness, you probably don't want a fast metabolism. You want a metabolism that runs on very little because you're not going to find very much. But if you live in the modern world where there's food at every corner, uh, you want to enjoy yourself and unless you get up and move your sedentary, uh, build muscle, feed that muscle.

That's the most effective way to get lean. And again, there's data that shows us, when you see strength training with diet, you don't get any muscle loss. Cardio plus diet, muscle loss. So you want that muscle, you want it. That's what gives you that metabolism. Yeah.

Makes it so much easier too for them to maintain once they get there. I think that's the other part that's so important to understand is that like, just reducing calories and moving significantly more than you did will absolutely result in the scale going down. But it ends up landing you in a place that's just not sustainable. Very few people are going to maintain that low calorie intake with that much of that much activity just to hold their weight where they're currently at. And it's, it's the reason why we don't have a weight

loss problem in this country, right? We have a problem with maintaining that afterwards. We have a keep weight off problem. Yeah. That's where people struggle. People lose weight every year, tons of weight gets lost by people. Every, every January it happens.

And a lot, but the problem is they don't, they can't maintain that. And it's because the way we've been approaching it, we've been approaching it in this reduce calories and just exercise, move more, increase intensity. And that strategy is just not a longterm winning strategy. You'd be far better off slowly building

metabolism, building it, which I get why that is so difficult. I've had so many clients sitting across from me who are telling me, Adam, I need to lose 50, 100 pounds. Until they experience it, man. It's hard to get them to do that. It is, and then you tell them, hey, here's the deal. Like, for the next couple months,

I actually don't want to see the scale move much at all, or at all, and we might even put on a couple pounds because we're going to go build some muscle. That is really, really difficult to communicate that. But we just had a conversation, great conversation in our GLP-1 group. And I don't want to tell the lady's name, just out of privacy, but she brought up

where she was at. And she is eating 2,000 calories. She was eating 1,100 calories before. I know. So she's eating 2,000 calories right now and she's frustrated because she's not losing any weight. And she's like, and Sal asked her, well, what were you eating before we had convinced you

to go on this reverse diet? She's like, oh, I was eating around 1100. So he's like, so you mean to tell me the last three months you have doubled your calories and we're not putting any weight on the scale? Do you understand how good your- That's a big win that is. Yeah, but it doesn't-

Her body is burning almost a thousand more calories on its own. By the way, do you know how much cardio you burning almost a thousand more calories on its own. By the way, do you know how much cardio you would have to do to do that? You would have to do like two hours of cardio to get close to a thousand calories. Her body is burning a thousand more calories a day without that. And so what we told her is, one, we encouraged her and let her know that you're doing great, stay the course. You've been in this place for a very long time.

It's going to take a little while before we get up to say like 2,800 calories and then bring it up. But what we both shared was this is an example of when I was training a client, sometimes what I would have to do in her case is tell her, okay, I want you to cut your calories down 600 calories a day now, back. So we go back to 1,. And we're going to do that for the next two weeks to just show her how I could get her to lose weight like instantly by doing that. And then I'd have to remind her that, hey, listen, you're trying to lose 50 plus pounds. This is not the strategy to get there right now. We still got to keep going, but let me,

this is, it's working. Look at, look at how we just cut back and you're still eating more than what you were when you started. And now I got you losing weight. So I'd have to do that sometimes to show the client that I knew what I was doing and I was in that we're heading the right way. It was all for mental. Yeah, totally for mental. It's not what I want them to do. I want them to keep going that direction, but sometimes you'd have to interrupt those reverse diets or bulks with these little cuts to show them how quickly the body is starting to respond

in comparison to where it was, right? Because she was at 1,100, not moving the needle whatsoever. We convinced her to reverse diet over the next course of three months, she gets up to 2,000 calories a day. No weight on the scale going up or down, just kind of staying the same.

She thinks she's failing and you're trying to communicate to her like, no, you're doing phenomenal right now, but that is really hard for the client who is carrying that extra 30 50 hundred pounds on their body Wants to get it off to to view that as doing well, you know Yep, totally speaking of that of the forum yesterday. You guys caught the conversation we I had with Colin and his his wife Oh, yeah, tell me the probiotics for the midwife. Yes. So so she tested positive for

Group B strep, which if you tested positive for group B strep, which if you test positive for that, typically what they want is they want you to go on antibiotics during delivery. Because if the baby gets infected with this, it can cause meningitis, pneumonia, a bunch of different things. Now, for obvious reasons,

maybe not obvious to a lot of people, they don't want to do antibiotics. Antibiotics during delivery means she's going to be, not have beneficial bacteria. Babies pick up a lot of their microbiome from their mother, some of it while going through childbirth, and there's probably some negative effects from that as well, right?

You see higher rates of autoimmune issues and allergies. Like you want the baby to have this beneficial bacteria. Antibiotics kills everything. So they're like, okay, what do we do? Because they want us to go on antibiotics. So their midwife suggested that they take a probiotic. So what they did is they went with seed. Colin did, right?

He intervened because he knew the company, right? Yes, so he's like, hey, the midwife had a probiotic that they used and he said, no, no, let's go with seed because he's familiar with seed, they're the best. Especially the delivery process. Like there's probiotics and then there's seed. They're like in a completely different universe in terms of their class.

They're in their class of their own, yeah. Totally, they're the best. So she took seed and came back, tested negative. No need for antibiotics. They could do the delivery without having to take any. Well, you heard what the midwife too blew her away because she's been recommending probiotics to her. She says it's the best I've ever seen. Yeah, and so she's completely hopped over the other direction after years and years of having her clients. And the way this works, by the way, for people like, what does this have to do with, by the way, the

group B strip is they'll do a vaginal sample. That's where the bacteria was. And a lot of people carry this, by the way, so it's not like it's super rare. But when you take a good probiotic, the good bacteria crowd out the potentially harmful bacteria. So if you get an infection sometimes, it's because you have what's called dysbiosis, just an imbalance, or gut issues, for example.

Sometimes skin issues are a result of this. So taking beneficial bacteria is, you know, antibiotic wipes everything out. And sometimes when you wipe everything out, by the way, bad bacteria now have a foothold. For example, there's something called C. diff, uh, which is an infection that can happen. It's really bad.

That can happen when people are in antibiotics for too long. They'll come off and then they're just like prime for this infection. Probiotics aren't like that. It's all beneficial bacteria, so you're not wiping everything out. It's interesting, yeah, that's such an important process to the finding, you know, in terms of that exchange of beneficial bacteria and the delivery process,

and then too with the breastfeeding, like there was something else I didn't really consider, but I heard somebody talking about this as like a potential, you know, another reason why it's an important aspect because, you know, the jaw itself as it goes to that like sucking motion actually like pulls your jaw forward. And so a lot of times too, like kids that don't have that it's underdeveloped. Yeah, a lot of a lot of the development comes from some it's interesting It's just wild if you go through those whole processes and you skip through things like even crawling, you know

Like you're gonna see some of that like this Development you know when the baby breastfeeds that's the saliva can tell the mother if they need to produce Yeah, what kind of stuff antibody stuff? Yeah. Well, I remember learning too that at different times of the day, her milk changes too. Yeah, some more sleepy milk in the night. That's so wild. Isn't that crazy? That's so cool stuff.

It's hard to emulate that. Speaking of moms and dads and stuff, I read, and I've seen a couple studies that echo this. Is this the marriage study? Bro. OK, I want to hear it. It's going to blow your mind. All right, I want to hear it.

OK, so this was a study done by the National Association of Marriage Enhancements in Phoenix, Arizona. Okay, so what's the statistic that we typically hear around divorce? Divorce, 50%. 50%, right? Now some people argue it's actually probably a little less than that. I've heard everywhere from 40 to 60. Yeah, so it's definitely high. It's around that. Near you could say which is yeah, that's a terrible statistic And divorce is very tough. I've been through once real hard. So this study looked at Divorce and here's what they found Couples that prayed together every night so they prayed together not on their own but together out loud every single night

What do you think their divorce rate was? Oh gosh bro, come on. I mean just the fact that you have that just because you're doing something like that, yeah it's probably really low. One percent. Wow. One percent, that's insane. Yeah and I've seen other studies that echo it's somewhere like three percent, four percent, but it's not a little bit better. It's significantly better. Doing that checks several very important boxes, right? It means that you are both, uh, morally aligned. Yes. Right. It means you're both growth minded.

It means you're both growing together. Uh, you believe there's something far greater and more important than yourself. You're both in tune with the same objective Boy, does it really? Check a lot of very important boxes compare this to therapy or counseling of right couples that go to counseling don't get 1% divorced It's less than 50, but it ain't 1% and they're doing all those things as well The big I think the big difference is there's two one Someone is more important than your spouse. That's a big deal is there's two. One, someone is more important

than your spouse. That's a big deal because a lot of times it's like this spouse needs to, my husband or wife needs to meet all my needs. And when you're- There's a greater purpose to it. Yeah, no, it's God is above all of this. And I think that there's a supernatural aspect. Of course, now I'm a new Christian, but I do believe that there is a supernatural aspect. So let me get that stat right. So this is all together. So just purely couples who pray to,

husbands and wives that pray to you. Who consistently pray together. Consistently pray together every night. There's a 99% chance they're gonna make it. They won't get divorced. Wow. I know. That's even higher than an arranged marriage.

You know how high arranged marriage are? Yeah, those actually really successful. That blew me away too. Cause you, we, you know, I mean think about that for a second. I think that's crazy wild. Is your parents basically choosing your mate for life ends up being far more successful than most people.

How many Disney stories are like, oh, like complaining about that, like, oh, but I love him. Yeah. It's like, but in real life, like it actually sounds better. You know what that speaks to me more than anything else, and I don't know why, and I think I've brought this up a few times, probably because it was such a big deal to me.

I really, I didn't understand love. I always took love as like this emotion, or this feeling you're supposed to have. It was never communicated to me that love is an action. And so once I started to look at it like that, it completely reshaped the way I looked at loving my partner or finding true love or whatever. Then it was like totally different.

I'm like, oh, if it's an action and it's work to do that, it's not this thing I'm waiting on. Like so many people I feel like had to fall in the same category as I did where it's like, you're waiting for this thing to happen. That's just- Yeah, well, I was when the feeling fades. You know, it's just that's where people get in this predicament. Do you know in ancient Greek, and again, this is in the Bible even, there's different words

for different kinds of love. It's not just love. We use love and that means all love. It's not just love. We use love, and that means all love. They have brotherly love, so there's a love that you have with your friends. There's a love you have for your spouse. There's passionate love. And then there's love called agape.

Agape is sacrificial love. This is the kind of love where you choose to sacrifice or submit to the other person. Wow, look what Doug just pulled up. Okay, so United States, right, I said 40 to 50% is what they say the divorce rate is. Arranged marriages, less than 4%. Yeah, and I've read data around this.

Do you know why they think that is? I mean, I have some theories for sure. Yeah, okay, so what are your theories around that? I mean, think about this. Most people are getting married in their 20s, right? The vast majority of people are married in their 20s. You're all, we're all very aware. I mean, I like to think I was a pretty self-aware teenager, 20 year old. Um,

but I definitely don't think that I had finished learning who I was or what I truly wanted in a partner. And I can only imagine being a father now that when my son turns 20, even if he's brilliant and self-aware, that I will have a better idea for what is probably a- He's not fully mature yet. Yeah. We think arrogantly when we're that age that we've really nailed down who we are and what

we want. And I think people that are around you probably have a better idea. Totally. Yeah. So especially the ones that love you, right? That have no bias. Your friends are a terrible example. Yeah. Especially the ones that love you, right? That have no bias. Your friends are a terrible example. Stay away from asking your friends opinions.

Your douchey friends. Yeah, yeah, that have a bias opinion because your video game time is getting interrupted or some shit like that. Oh, she's terrible for you. You know what I'm saying? Because it's cutting into Call of Duty. You know what I'm saying?

Or your bitchy girlfriend who's freaking just hates, just wants to see you more miserable than she is. So she's telling you, he's an asshole. I would never put up with that. Those are terrible. But your parents, who I think truly want the best for you and want to see you live a better, more fruitful life than the one they've created for themselves,

I feel like are probably one of the best people to probably advise you on, hey, this is probably a good partner on. I don't know, I hope my son, I really hope that he cares enough about my opinion on his, I mean, I want him to love and find the right woman for him. But at the same time, I hope that he at least cares what dad thinks, you know? So there's, so I've read studies on this and the biggest factor that they think according to studies is the expectations are different. They think that's the biggest factor that they think according to studies is the expectations

are different. They think that's the biggest factor. So the common modern Western expectations for marriage, which a lot of researchers now believe contributes so heavily to the divorce rate is that I have this feeling and passion for love. That's what I've been sold by the media. This is what tells me I'm making the right

decision. This is what I'm going to live by. In other words, during times of struggle when it's gone, does this mean I'm with the wrong person? Maybe this isn't the right person. Maybe there's someone else. Then you meet someone else that gives you the feeling, oh, maybe I need to be with that person.

It's also the expectation of this person who's going to complete me and fulfill me. In these other cultures, the expectation for marriage is none of that. It's we are going to raise children together. We are going to get older together. It's all like team-driven. We're gonna build a family.

It's like, you know what I feel like they look at it more like, almost like building a business. Correct, yes. And the way they approach it, like who would make a good partner, who can handle this and I can handle that. I mean, it's literally the way you build a good business and a good company, I feel like other cultures look at building a family. It's so interesting how, I mean, we have, you know, Disney has changed

that for a lot of fantasy. You think that's a big part of it? Totally, bro. I think that kind of tongue in cheek. The programming. No, I brought that up because that's the first thing I think of. It's like, you know, anytime with like romanticizing, you know, this sort of rebellious nature to go with your passion and who you, who made you feel all these things.

It's so fleeting. Your feelings can lie to you, and they often do, by the way, everybody. You're often tied. If you follow your feelings, sometimes you're messed up. That's where we're at in the world because of everybody's feelings.

If you're gonna be with someone for 30, 40, 50 years, do you think you're gonna have great feelings towards that person all the time? You're gonna go through seasons and I remember I had this explained to me, seasons, what does that mean? Oh we're mad at each other for a week. No, no, sometimes it's five years. Sometimes for five years you guys are gonna struggle. Yeah. But then you come out of it and so it's a completely different understanding. I feel like half of what I'm trying to, uh, you know, explain to my kids and how I have to manage is the fact that have these big feelings and like, how do we deal with them? How do we acknowledge them?

But then how do we like, uh, learn how to, um, you know, at least not, not necessarily control, but like, like, yeah, control and be responsible with them and, and, and, and know responsible with them and know when it's beneficial, when it's not beneficial, and it's like, you can't just like out with it, you know, and you have to be able to, you know. Here. Yeah. I'll back you up.

Okay, so we'll go back to fitness. That's our expertise, right? If you just followed your feelings with your fitness and your diet. Oh, God. You're gonna help me clean that up. You just ate what you would just felt like you wanted to eat. And you just- I feel like we need to go back to stoicism.

No, but here's the deal though with it. Here's where it gets great. This is where it's interesting. And again, these ancient traditions teach this. Is you go, first off, like the Bible says, your feelings lie, your heart and your mind lie to you. There's a lot of wisdom in that. Because if you just follow your feelings,

you make a lot of crappy decisions. So let's talk about fitness. You will eat crappy food and you won't want to exercise. You'll want to party. You won't want to go to bed on time and you're going to be unhealthy. But here's what happens if you do the right thing. You'll go against your feelings, but then guess what happens? Your feelings change. You do this well enough and you start to want to do the right things. You start to desire eating healthy more than you desire eating unhealthy. You start to desire being active more than you desire being inactive. So I want to communicate that to people because I know this very truly for fitness. It's not going to be this, oh my God, I'm going to have to live against everything I want for the rest of my life.

No, your feelings start to change. So in regards to marriage, I married the wrong person. No, what ends up happening is you become the right person. As you end up changing into the right person. My favorite part about you reading the Bible now is that there is so many parallels to what we've learned on how to help people get healthy and fit. Totally. That if you... I wish the church adopted the... You know what we talk about too. You know, I've always struggled with that, by the way. That it's not more integrated into the church as part of teachings,

because so many of the lessons that we've learned on how to help somebody get healthy and fit, so applied. You know, I was talking to... Completely the same. I was talking to one of get healthy and fit, so applied. It's completely the same. I was talking to one of the pastors and we were talking about fitness and he said, oh, you teach grace-based fitness. I'm like, oh yeah, that's exactly what it is. One of the biggest enemies towards your fitness success

isn't that you fail, because you're going to. That's yourself. It's shame. Yep, yourself. It's shame, it's I'm terrible, I'm bad, I can't do this. And your shame can drive you even to work out and to die. It ain't going to keep you there. And so how we talk about this, and the reason why, by the way, this took us a long time to figure out.

I had to learn how to do this for a long time. For the first half of my career, I was a, really, I hate it. I loved my clients, but I was a crappy trainer because I didn't understand this. It's the grace-based, like here's the truth, you're gonna mess up, here's the grace, don't feel bad about it, we're gonna keep moving in this direction, and it's okay.

And you're doing this because you care about yourself, not because you hate yourself, et cetera, et cetera. All the things that we communicate on the show. Did you guys see a little bit of the total pivot right from talking about Bible stuff? Let's talk about drama in the fitness space. Did you see Jeff Nippard get fucking jet? Is that real?

Oh yeah, it's real. So that dude, who's that? Oh, it's real. He went in it. He called Big Mike or something? Yeah, Big Mike Wick? Wick, Big Mike Wick or someone? What is it?

Van Wick. Van Wick, thank you. Big Mike Van Wick. Apparently he's a bit of a bully, huh? Yeah, so I mean, he actually went, so Nippert has already like responded to the whole, everything that went down and said. What did he spawn, what did he say back?

Oh, just making clear how it all went down. What did he say? He said that he, well go to his, go to Jeff Nippert's Instagram. He literally did a post and wrote out, wrote it out what exactly happened. Yeah, well, go to Jeff Nipper's Instagram. He literally did a post and wrote out, wrote it out. What exactly happened? Yeah.

Well, yeah, just tell them what happened. Yeah. So he went, he, they saw each other in the gym and passing. And I guess, uh, Mike said something like under his breath. And then, you know, I guess Jeff said he just kind of chuckled, whatever, didn't say anything. And then he passed by again and made some snide remark. And then Jeff was like, what did you say?

And then that triggered him to basically come over and grab him by the throat and throw him down. And then I guess he got back up and he did it again and then he also showed his camera. So look, he went and got a cat scan yesterday. That post right there is him. Oh here, I'll read it to you. You got it?

Yeah, I got it right here. So this is exactly what happened. This is his words. As I was filming Bicep Curls for a YouTube Yeah, I got it right here. So this is exactly what happened. This is his words. As I was filming Bicep Curls for a YouTube short, Mike brushed by me and said, "'Sup?' This was our first engagement that day.

I chuckled. Mike said, "'Oh, things are about to get real funny,' as he walked past me. Then I asked him, "'What did you mean by that?' And I made sure my cameraman was filming in case he tried any funny business.

Then he walked back towards me and he said, "'Turn the camera off,' and immediately jabbed me in the throat and I fell on the floor. Pure muscle and fitness allows filming by the way. Oh, this is a gym. I stood back up and he told me to never talk about him ever again. Then he jabbed me in the throat the second time. Then he turned to my videographer and pushed him against the cable machine.

Then he walked away. That's the full story. And there's gym security footage to prove it. It's up to the gym if they want to release it. You know, is there any more of an insecure space than fitness? It's so crazy. These are grown men, what are you guys doing? Like what are you doing? All over social media content, right?

Like I think Jeff has made certain claims that it has been like a direct shot at Mike and the content that he makes. And so it's been this like You know hating on each other turns to this like insecure situation where they see each other. I don't know I mean, I'm not a fan of either one, you know I'm saying I think obviously in this situation The Mike guy looks like the biggest asshole on this Jeff nipper. He's got great content smart guys super smug super like I'm intelligent Jeff Nipper's got great content, smart guy, super smug, super like, I'm intelligent, blah, blah, blah.

Likes to tear the people down, fine, that's your stick. So at some point somebody's gonna do something like that to you, you're gonna poke at a guy who's insecure, a big insecure meathead. That's what happened. And then the dude strikes back at him and it's like, whatever, dude. You know, most people are gonna come at you

for saying that he tears people down because he doesn't do it in a way. He doesn't in a smug way to your point. That's it. You know, it's like, uh, it's like finding people's content that you know, have that have some of that and then directly unpacking it and disassembling it from a scientific perspective, which by the way, I mean, this is kind of a perfect conversation in line with how we started this with like the whole metabolism thing, because it's trainers like this that when they take out pieces from studies and then they put out this information to try and clown on the other trainers that have been saying things like,

Hey, build five pounds of muscle and speed up your metabolism radically. And then they come over and be like, this is what the research says. It only says it's seven to 12 calories. You've helped approximately zero people. Exactly. And all you've done is you look smug about it. says, it only says it's seven to 12 calories. You've helped approximately zero people by doing that. Exactly.

All you've done is you look smug about it, you look like a prick trying to make somebody else look stupid. And the worst part of all of it is that you lose a lot of people that may have been going down the right path of trying to build their metabolism and do it the right way. And now they go, oh, fuck, why do I care about building five pounds of muscle?

Does it give me an extra 30 calories? That's not doing anything for me today. I can go for a walk, why do I care about building five pounds of muscle? It gives me give me an extra 30 calories. That's not doing anything for me today. I can go for a walk and it'll do way more than that. Why would I do that? And so that's the part I don't like about the, you know, super smart science community in our space is the, is when you do that stuff to make content that goes viral, just to kind of shit on somebody else's content. And the end result is the only people, and by the way, the people that will even defend

him in this situation are all the fitness radical people. Like the people that really love that content are other fitness nerds that already don't, they don't really need that. I really don't care about helping that much because you're already working out. Yeah, it's the 80% of the population that are heading down the really dangerous bad path and unhealthy that we're trying to help and save and communicating it that way where we're tearing each other down in this space. It's just not productive. You know what it is about our space? I think in general, super high performance

tends to be driven by insecurity, right? The extreme performance. But when you look at fitness, a lot of people, and we'll just talk about men, but I think it's true for women too, but men, okay, a lot of guys get into strength training, most of them, I did, because of insecurities. You're insecure because you're too skinny, or you're short, or you're somebody bullying you. Yeah, picking on you.

Or whatever, and so you get into it, and then if you get a name for yourself, or you build a physique, then that insecurity has not gone. Now you start to- It turns into bravado. Yeah, and then you start to direct it at other people, and now I'm the bully, now I'm the one that's gonna tell people.

Weaponize it. And they'll weaponize intelligence, so that's people like, you know, Jeff Nippard, very smart guys, that's his weapon for bullying other people. It could be their media, it could be their following, it could be their body, it could be all these different things, but it just gives the whole space a bad. I agree.

You know, we talked about this one other time before and I want Dylan to make sure he shows either a clip of it or for at least Doug I know has a picture of it. So I went back, Doug's one of, his Instagram's one of my favorite to look at because he rarely posts and it's like a great timeline of the entire business. And there's a picture, and Doug can look it up on his Instagram to tell me the date

because I don't know the date off the top of my head. But way before, this was a popular thing, right? It's become popular in the last four or five years, I'd say, of this taking other people's content and basically punking the people. I like your faces in the corner. Yes, and your faces in the corner and you're talking about their content. We did this. I know. And in the corner. Yes, and you're, and you're, and you, yeah. They're your faces in the corner and you're talking

about their content. We did this. I know. And we shot. We never aired it though. That's right. We shot several videos doing this. We thought of this idea before it was a thing.

And the reason why we never put it out there, there it is right there. What's the date on that, Doug? Let's see, July 6, 2017. Yeah. Okay. Back seven, seven, eight years ago, we were creating this content. And we chose not to put it out there,

because after we sat down and we watched it, we all agreed. We were just assholes. Yeah. Well, yeah. We just said it's not the right message. It's not the right to come down and try and tear down these people. To make us look smarter and better

was just not what we were looking to do. But I just find that kind of interesting that we were onto that way before it was a thing. And now it's this like super popular thing and people eat it up and they love the drama and they, and they follow it like crazy. And it's like, you know, we could have been going viral. We could have been going viral for that seven years ago and just chose not to go down that path because I thought it wasn't, we all thought it wasn't tasteful and scrapped it. I don't know. Doug, do you still have like clips from it? I know you have to have it recorded.

We do. Yeah. If Dylan can get that to show just show the per because we were making fun of people. Yeah, we'll just show it. Just show it. You show a clip of us, you know what we were doing because in our defense, we're pretty good at it. Yeah, if we wanted to, we want to do like you get it. We got, we got, we got Justin and our team. I'm just saying it's kind of a superpower that I've just not allowed to do whatever. I mean, at the end of the day, if you're all for all of the creators that are in fitness, that are listening to this right now, that if you're, if your true

desired outcome is to help people and to help the majority, the majority, first of all is not science nerds. It's not people that read studies every single day and want to know the nuances of every little- It's not the big Jack bros either. It's not. It's neither one of those groups. It's the average person that thinks that fitness is this crazy, obsessive, dedicated thing you have to do seven hours a week and kill yourself and you have to look in the mirror all the time and you have to be body obsessed that is what most people think about us all of us and speaking to all of you content creators and there you can all fight over that 10% that are already

obsessed and insecure about working out and love work and loved all the study shit or you can move away from that lane and go help the 80%. With chronic illness and health issues who just, they can't figure it out because they get the wrong information. Yeah, it's transformative in that community and it's like that's who we want to pour our effort into. Dude, speaking of like social media and crap talk,

you know what cracks me up? People, so Caldera, right, we work with Caldera and they use our clips a lot for their ads and stuff. And you ever read some of the comments? First of all, majority of the comments are good. I do actually, yeah. But every once in a while, you'll get a dude or two on there, it's like, oh, guys doing skincare,

why would you guys do skincare? Your wife making whatever, you know, kind of making those jokes. And I laugh because I remember thinking that, you know? I remember thinking that myself. Yeah, I'm sure I did. But, I mean, it works. And it does work and it's healthy.

It's really good for your skin, but I remember thinking that. I remember when they wanted to work with us, we're like, we're gonna sell skincare. Yeah, Doug just pulled it up right now. Men, quit being feminized. If you're married, why do you need to have prettier skin? First of all, my, my wife is the one who actually helps me stay

consistent with it because she sees such a huge difference. So if she doesn't see me put it on, she'll be the first one to bring it over, over to my counter and say, Oh, the new Caldera came in and set it on, set it on the counter. So I have it. And I mean, I like it because it's, okay, I know it makes your skin look better, that's why most people are gonna use it.

Okay, fair enough. But it makes your skin healthier. Caldera is not chemical based. Looking better is the byproduct of it being healthier. That's what I mean. It's not like some chemical based product that's trying to hide things. It literally balances out your skin's microbiome,

reduces inflammation, all with these natural botanicals. It's actually healthy, so it's a health product. So I think that's a great point, Sal. I think if it was, because I think the way someone comments like this, it's like it's makeup for men and it's not that. It's like if it was something I was doing to look better and it wasn't healthy for me,

then you probably wouldn't be motivated. I wouldn't be bought into it. It's the fact that, oh, this is something I can do for my skin that's healthy for it. Oh, and the byproduct is it looks better. Okay, I'm in. Like, I'm committed now. So.

This is the same guy that's like, I'll sleep when I'm dead, you know? Yeah. Which was all of us. Excuse me, that's a bad thing. Which was all of us, little boy. I was like, that's what I'm saying. Like, I was like that.

I'm like, oh, skincare, lame, you know? Like, but at some point you gotta realize, like, look, this is good for me. You just, how, oh skincare blame, you know, like but at some point you got to realize like look This is good for me. You just how do you remember and we're probably still like this in some ways, right? Cuz I think you get that's what I was so so I always try and When when you get the self-awareness to know that you were that asshole, right? Right? Yeah now in my 40s I go sure where am I still like exactly? And I'm like always like searching my life rule like I've got to probably be there somewhere else like when we're 60 We're loving to look back like I expect comments like that because it's like it's just keeping it real, you know at the same time

But like okay, that's where you're at. Yeah, that's where you are But you guys remember like how arrogant you were in your 20s just with stuff that you thought you were so sure about of course Oh, yeah So much so that I if I went back in time and appeared to myself, okay, like 20 year old Sal sees 40 something year old Sal from the future, right? And I'm like, listen, I'm from the future, you can't deny it, it's you.

And he's like, oh yeah, it is me. Don't do this thing and do this. I'd be like, I know what I'm doing. Yeah. I don't even know if I'm gonna listen to myself. It's so bad with you. It's so bad with you. All right, guy.

Well, I didn't give you that warning, but maybe I'll just, maybe you'll know. I saw something totally off-subject, but I wanted to show you guys, so I thought it was so neat. And I always find it interesting, I don't know if you guys are this way, like when other countries do things better than us,

and like, because why we don't just adopt it, and like why if someone else's or some other country's figured this thing out with our power, our strength, our resources, why wouldn't we just adopt? Because we're the best, Adam. Anyway, next question. Yeah. So in Switzerland, okay, one of my biggest pet peeves,

and maybe this is because recently I've had to deal with like road construction. Oh, Switzerland? You're bringing this up? Have you seen the way they do- The overpass? Yes. What do they do?

It's a mobile overpass. Yes. What? You know when there's always roads being redone, construction, right? And then when you do they narrow it down to one lane and then now you got all this traffic. I was seeing the same thing. So they make this portable overpass and they do they really connect it and build a you drive over the construction. Like none of the traffic stops. Yes it's just

free and clear and guess what they're they're addressing all the needs like it's just it duh. I know doesn't it seem like so duh like well it's just it's just more proof that a government sucks it like doing well in Switzerland they're really efficient because a lot of the people agree on what to do in there so The government moves very quickly and everybody agrees. We have so much bureaucracy and so much. Well, they're innovative too. Yeah, it's like So they're over so in the in the dairy business like Switzerland and where else is the other place? Not Australia, but there's another place

that is known for their dairy. I remember my guy was, yeah, New Zealand. They were going over there, and he'd come back. And he'd be like, the way they do everything, their carousels for their milk tea. Let's take notes. Yeah, it's like they were so far ahead of us. It's like,

how could we be so behind on some of these things? It's weird how you have these countries that have been doing things more efficiently for so long. Not like we don't have the worldwide web to connect. Right. There's also a lot of laws and stuff that we pass that can prevent certain progress. Like nuclear power, for example, we know like new technology nuclear power plants are so clean and so efficient but the regulations we have around them to build one is just so expensive. Meanwhile the countries are able to do it. Well the fear-mongering is really what drove people away from it. Yes.

So I get things like, okay look at this Sal. Oh yeah, they just put it right over. Wow, isn't that great? It's like Legos. Wait, didn't Switzerland invent Legos? Look at that, and then they just... No, that's Denmark. isn't that great? It's like Legos. Yeah. Wait, didn't Switzerland invent Legos? Look at that, and then they just. No, it's Denmark. Denmark, my bad. It's the other white people.

It's the other white people. Oh yeah. That's actually their logo. The other white people. Imagine you do this and then as you do these sections, you just kind of rolls on wheels and then it goes right over. Look at that, you do all the work right underneath it, cars just keep on going, no big deal.

What? Yeah, hey, why don't you just drive up on top. Look at that, they're doing all the work right underneath it. Cars just keep on going. No big deal. I, what? Yeah. Hey, hey, why don't you just drive up on top? Okay. They're doing all the work underneath. Up on top. Wow. That's great. Isn't that, that's super interesting.

I thought, man, what? It's brilliant. That's the only thing. You know what though? Self-driving cars are going to change all this. Everything. Well, how would that change that? You have it like-

Self-driving cars, because they'll all be synced up. Uh, they're going to be so- Oh, you won't see as much traffic. No. I know they do say that most, what percentage of traffic traffic congestion is actually related to like human error? Yeah. Like majority. It's like, yeah, I was gonna say like 90%. Let's be honest. I I've seen,

and this has just been my own thoughts. And then I'll get to a point where I'm like weaving all the way to the front. And then I see who's the culprit. Yeah. And it's always like, you know, it's one person, another person, and they're just like this, you know, like blocking everybody. Yeah. So when all the cars are synced, think about when you're stuck in traffic. When all the cars are synced, they could technically all move and they can go fast. Yeah.

But they have to be synced to do that because, uh, with human error, you get in accidents and stuff. So, yeah, it's really, it's just, I mean, that's such a big ship to steer, like to change, you know? Like that's gonna take a while. I saw our friend, Jin Cohen, driving around in one where that was self-driving. No, she was in the backseat,

and it was driving her around in LA. Oh, wow. So they're putting them into play. They're already there, huh? I mean, Elon unveiled, what was it, the RoboCab, and that bus one. It all looks like iRobot. I mean, Elon like unveiled, what was it, the, the robo cab and, uh, and that like bus one that it all looks like, uh, I robot, like he's, I swear he just like, yeah, I wanted to look like that.

So being a car guy, what I'm most interested in is what does it do to that market? Like the current car market collectors? Yeah. Is it, is it, does it make it go up and then they, so do they stop producing? Like, is there still going gonna be a large percentage of people that still want to drive? It's gonna be rich people that own cars, like horses. Like nowadays if you, you know. Yeah, if you own horses you're rich.

Yeah, if you own horses around here. If you're in the economy class, like you just step into a car that just goes. Speaking of horses, by the way, did you see the new sport that they're trying to put in the Olympics, for reals? What? Is it the hobby horse thing?

Yeah. It is. No. They're petitioning the Olympics to include it. Everyone made fun of that? So they're getting to put in the Olympics for reals. What? Is it the hobby horse thing? Yeah. It is. No. They're petitioning the Olympics. Everyone made fun of that? So they're getting rid of break dancing because of that idiot lady that ruined it. They almost got rid of wrestling.

They're gonna put in the hobby horse thing? They almost got rid of wrestling. Like a legit sport? Yeah, I know. The most legit sport. Yeah, they're talking about trying to put hobby horses in it. That's so silly. No.

Come on, it's not real. Do you know what another name for that is, by the way? What, what, what? It's, okay, what's the sport called with the real horses that do that? Come on, it's not real. Do you know what another name for that is, by the way? What, what, what? It's, okay, what's the sport called with the real horses that do that? Is it, it's called something? Oh, I don't know, would they jump over those, someone's gonna make fun of us right now.

Do you know what that's called, Doug? I think I do, but equestrian. It's like equestrian. Jumping. Okay, they were calling it vegan equestrian. Good guess. They called it equestrian. They were calling it vegan equestrian. Because there's no animals.

We're gonna use pretend animals. It's vegan. No, it's not. That's not what it was called. Do they have to make noises and they get judged on that? Like, I think they do make noises. Equestria they were calling a vegan Equestrian because no no animals we're gonna use That's not what you have to make noises and they get judged on that I think they do make noises they do Noises yeah, I think I want to be the guy there with the coconuts Yeah, do you know when you see by the way have you seen some of these people? It's gonna be mean you ever seen them get interviewed the hobby horse. Yes. Yes exactly what you think they be yes It's 100% like if you picture who would do this as a sport, that's the person. Same girl has a thousand stuffed animals. Why is that so true? I don't know. But she's like 20 something. She's really into, uh, yeah,

rainbow bright and like unicorns and a lot of stuffed animals. Hey, has the age increased at what the average American stays at home after, like after, is it like, what is it? I was watching, I was watching my love is blind thing and it was like watching this. One of the odds are Italian. Did I tell you? They didn't move out till they're like 40 something. No. Why would you though, dude? Your mom does everything.

You got to take care of your kids. You don't want to leave your mom. Well, yeah, but like, my mom did all the same things. So I think the only way that works is you have to marry like an Italian woman who understands that, right? Oh, you mean that does everything for you? Well, no, like, so if you're a 40 year old Italian man living at home, your only option is probably to marry another Italian woman who gets that culture.

Yeah. Because then somebody else would be like, what? You live at home still and you're is probably to marry another Italian woman who gets that culture. Yeah, yeah. Because then somebody else would be like, what, you live at home still in your 40s? Oh yeah, yeah. If you're in, especially in Southern Italy, it's not that crazy that you live at home, even though you're in your 30s or 40s. It's not that crazy.

Here, everybody's like, okay. I mean, what's your guys, it's time. What, okay, so because you guys aren't there yet, so what is your thoughts on that? Like, what's the cutoff you guys let your kids stay back home? Oh, that's time. What? OK, so because you guys aren't there yet, so what is your thoughts on that? What's the cutoff you guys let your kids stay back home? Oh, that's tough. I don't know if I have a specific cutoff, but I think context matters.

Don't you need for college to come back? They're paying rent. Yeah, there you go. That's 100%. I agree with that. OK, so then. Once you're ready to get a job, now you can pay them back rent free.

OK, so but yeah, but then how, is it like a super crazy deal? And so they don't like you. Let's say I'm your son. I come back and you're like, OK, $300 a month to rent a room. And I'm like, cool, doing it. By the way, so I did that for my grandma. Grandma, I moved in after college.

I paid her $300 something bucks a month rent. Now, if I want to just keep staying, paying $300, because that's a really good deal in the Bay Area. No, it'll go up. Yeah, it'll go up, yeah. How do you guys manage that? There's ways I'll be muscling them out. And I feel like if you guys, if you don't have like- Start walking around naked in the house with your wife.

I feel like if you guys haven't thought about this and there's not like an age cutoff that you guys have thought of, I feel like this is going to creep up on you. I feel like real easily, it's like, oh, if you want to help them out, come in and- You know what's crazy though? Yeah.

So here's a reality, cause context matters, but here's a reality. Because of where we live, this is one of the most expensive places in the world. They say it's gonna become more common right now. Your kid might say, hey dad, I can't live here. I have to move across the country. Would you rather me live with you?

Would you rather me live with you? Now that's a tough one. That's a tough one. Cause then you're like, oh, I'm not gonna see my kid, but they gotta be responsible. Yeah, it's also manipulation on their part. Yeah, that's true. So now Katrina and I agreed on this. I think I told you guys this before off air. You have a number? No no no no. That we would move where he's at. I thought that too. I would. Me and Courtney said that. Especially being that we only have one. Might change obviously if we had a second or a third

because that becomes a little bit dicey right? How do you decide what kid you're gonna go live with? I'll pick the best one. I'm gonna go with this. We see who your preference is. Yeah, yeah, yeah. But I mean, having one, I think it's kind of easy for us. It's just like, okay, you know, if he can't afford to live in California, the Bay Area, stuff like that,

and he's gotta live somewhere else, by that time too, you're talking, we're 10, 15 years beyond, 15 plus years beyond where we're currently at right now. You know, we're in a place where we could go do that. Like that would play a big role on where I ended up would be where he ends up like that. What do you buy a, I have a friend that does that. I was thinking like yeah, do like a condo or something

where you could come like stay for a week. I had a friend that his dad owned like an apartment, like a duplex or whatever, and then his kids lived in there and paid him rent. And he gave them a good deal, but they still paid rent. That's kind of the deal, right? I also have rethought about this since I read that book, Die Was Zero. And in that book, like I know all of us

have set up retirement and things like that, and we've already started to structure things in case we were to pass, and inheritance, all that good stuff. You know, after reading that book and reading with the average inheritance, what time it comes for a kid is not when their kids are 60 years old. That's what the average age is when somebody gets inheritance. It's like, am I really helping them at that point?

At 60, if my son hasn't figured it out, he's either never going to figure it out or he's doesn't need whatever it is I have to give him. So then, you know, maybe it's a better strategy and like to the point we're making right now is like you know maybe I buy him a house in the Bay Area where maybe he couldn't afford to buy it like that but then he pays property taxes, expenses, things like that but I can handle the home and so then that's my way of him getting some of his inheritance is by helping him that way Would you guys do something like that? You think maybe the context matters? What if your kids like oh, yeah

No, I'm assuming we have good kids. We have a shit, but kidding get nothing. Yeah Yeah, yeah No, my kid will that'll be very clear in my like you don't just get the money because you're you are my son you You'll have to still earn it in a different way. I'm gonna keep working at GameStop, you know? Yeah, yeah, not happening. I don't wanna go into management though, because it's too much stress. Yeah, no, not happening, dude.

That's good. This is a wedding present, right, Sal? Oh yeah, don't put it out there. I don't wanna put it out there. It's too early. Okay, that's fine. We're trying to set it up, man. Yeah, we're matchmakers.

Do we have a shout out? I was gonna shout out our youngster Danny Mantrega. The last two times, the last two pieces of content that he put out, I thought were really good. He did a video recently, and I typically don't like the smug talking about somebody else's content. But the way he did it, I thought it was tasteful. And I made a comment, I said that to him.

I said, I normally don't like smug these types of videos, but the way you did it, I thought was tasteful. It wasn't like you're attacking the person, it was you were coming from a place of importance. So I really thought that was really cool. I also know that he's got a baby on the way. He did a really cool video carrying around watermelon. Oh, congratulations. And so I thought that was pretty good. So we shout Danny Mantraga out.

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Our first caller is Barrett from Texas. Hi Barrett, how can we help you? Hi, how are y'all? Good morning. How are you? Good, how are you? Good, good. First of all, thank you so much for taking my question.

This is so cool. So my question was, how often do you need to switch up your workout routine? And a little TLDR about me is I have been lifting for about four years and I started during COVID the first two years of lifting I was not eating adequately and so I didn't really see a lot of strength or muscle progress during that time But for the past year I have been in a slight surplus and saw a lot of progress for about a year.

And then I noticed a couple months ago that progress goes stagnant and I track all my workouts on an app. And I actually went to look at like the bench, for example, and I haven't really seen progress on that workout for about a year. I have been like lifting the exact same weight and I eat my body weight and protein. I prioritize full foods, push myself till failure, prioritize sleep. I have tried doing different things but no matter what I do and like all of my lifts, I just can't move up and wait.

And so I wanted to know one, like why would I be so stagnant? And two, like, is it because I'm not really switching up my routine? Good question. Yeah, programming for sure. It could be. Now, a couple of things to consider, Bar Barrett is that the first three years of training for most people, if they do things right, that's when they're gonna see most of their strength gains.

Now that doesn't mean you can't make strength gains continuing on, but after that it starts to slow down anyways. Now I'm reading your question, the question that you sent in, it could very well be a programming thing, however I'm reading your question, and it says here that you're eating about 1800 calories a day. Yes. And what's your current body weight? It also says what 15,000 or so steps a day plus the four days a week of

strength training. Five days usually and my body weight right now is 145, I'm 5'6". Yeah, you're you have a high volume. Look at your workout that you sent us. It's pretty high volume. Your calories are too low. Yeah. Way too low. What's exciting about this is we're going to make a couple of adjustments right now and give you a program.

You get a boost. And you're going to see a difference right away. Like huge difference. I mean, even if you didn't change your workout, although I think your workout needs to change too. Yeah. If you just went up to 2,100 calories, you would see strength gains probably within the

first week or two. Get her off a split, go to maps anabolic, bump your calories, 200 something calories. Watch what happens. That's it. Yeah. Done deal. That's, that's what we need to do. You have just, your body has become really efficient at what you've been doing. I mean, you add such a low calorie too. So low calorie, train, you're training very hard with lots of volume. You've reaped all the benefits kind of from that. And then now you're just kind of, now your body has just figured out how to do this and it's not going to produce any more for you. We're going to switch it up. We're going to drop you to a three day

a week program, maps and a ball. I put you full body, bump your calories, 200 calories, the days that you were training. If you still want to go to the gym, that's fine. Go for a walk, go to the gym, go for a walk. Your mobility. Yep. Yeah. And what is the weight stuck at? So right now on bench, it's like 85.

Yeah. Um, I can do 95 for a couple reps, like with 25s on each side, but, um, I'm, I'm stuck at 85, I just can't go up more than like 20 pounds on each side. Okay. What's your deadlift and squat at? Do you know what those numbers are? I don't deadlift because I hurt my back doing that and so I just opt to not do it. I do RDLs at like 150 and then my squat, I just put 45 plus like a little bit on each

side like around 150. That's good. You're weight. I don't do too heavy with squats. I mean, to be quite honest with you, uh, it also says you trained to failure. So we're going to stop that too. Yeah. Um, trained to failure doesn't get you faster progress.

And in fact, uh, in the data supports this, but even in our experience, you'll get slower progress if you consistently trained to failure. What you need to do stop your sets about two reps short of failure. Really? Yes. Oh yeah. That's a fact. Yeah.

Yeah. Going to failure. If you did it for a short period of time, you'd see some progress. We probably have a really good episode dedicated just to this conversation. I think if you go to, uh, if you go to our AI at askmindpump.com and ask about what do the guys think about training to failure, uh, you'll get probably a really good breakdown and also an episode. There's lots of data on this.

It doesn't produce faster results, but it does cause more damage and require more recovery. So in other words, you're slowing down your progress by going to failure and not getting any additional benefits. Especially this low calorie. And that much volume. I'm going to be straight up with you, Barry. It's not recovery. You've done exceptionally well considering that your workout is too high a volume, too much

intensity, and especially your calories are so low. 1800 calories with that much activity would be a cut. But I think what's happened is you've just taught your body to be super efficient with calories. I mean, I wouldn't even be afraid to bump you more than 200, I'd bring you up higher. But if you're afraid of gaining, you could start slower with like a 200 calorie bump.

MAPS anabolic, do the three day a week version of it, and within, by the second week, you'll see your numbers go up. Yeah. I'm actually really excited for you. This is just a couple little adjustments, and I think- It's very clear.

Yeah, okay, that's good, because I was eating 1800 calories, and then I lowered it even more recently. So I'm thinking that was even like a worse thing to do because I was trying to lose weight and then I was not saying, I know you all talk about not weighing yourself. I thought to go lower because I have a friend who does bodybuilding and they were like, oh no, you're not in a deficit. If you're eating 1,800 calories, you have to go lower because I have a friend who does bodybuilding and they were like, oh no, you're not in a deficit. If you're eating 800 calories, you have to go lower. And I was like, okay, I guess I'll go lower.

But now I'm thinking, okay, no, not only do we need to not go lower, we need to go even higher. There's two ways to create a deficit. One is to eat less, the other is to burn more, and then there's two ways to burn more. One is to move more, not very effective because your body adapts very quickly to that. The other way is to teach your body to burn more calories.

There's also two ways for you to actually see your body fat percentage go down is by actually cutting and leaning out and losing. You could also build muscle and your body fat percentage will go down. Yeah, because remember it's a percentage of your body weight. So here's what's gonna happen. You bump your calories, two to three hundred calories, you follow maps anabolic, you're gonna see some serious strength gains, you're gonna see some serious strength gains. You're gonna also get leaner at the same time. Yep, yep.

Okay. Yep. And I should be putting more calories in my diet, like a mix of carbs and fats? If you're already hitting your protein, but you can get it from protein too. So one of the easiest ways, like I love to just eat exactly the same, but for every time you eat your meat, get one more ounce.

So whatever like your meat choices are, I don't know what choices of meat you normally eat, but just add an ounce. So if you always eat six ounces, eat seven ounces of all your meat. If you always eat seven, eat eight ounce. So just add an ounce of meat to all your current and that'll bump the calories and keep protein up. One thing I did forget to mention is I'm vegetarian. Okay. So, but I do, I do do Greek yogurt. So my protein is like Greek yogurt and like a lot of like different soy and beans and stuff. I kind of have to get creative with it, but I don't eat meat. I don't know if maybe that has something to do with it. Cause I know scientifically like

meat is like the best for like muscle building. Um, and I don't know if that has something to do with it or not that I like don't eat any of that. If you're hitting your protein, if you're hitting your number consistently, you're probably fine. And you can have dairy. You're okay with dairy? Yeah.

Oh, just have whey protein. Yeah, whey protein. Dairy is a super high quality protein. Yeah, that's Greek yogurt. Yeah. Yeah, yeah, yeah. So go ahead and I mean, if you want to add 200 extra calories or so and make it

easy, I mean, you could add a protein shake and blend it with something. That would be an easy way to get it. Okay. Okay, that's easy. You could also add essential amino acids. You know, vegans and vegetarians tend to do really well with essential amino acids. Okay. And that adds very little calories to your diet.

But those are big few things to do but really literally just bump your calories, follow a better workout program, don't go to failure. You will see progress within the second week. By the second week you're gonna be like oh my god I'm getting so much stronger. I'm actually gonna have Doug give you the private forum for free also. I would love for you to do exactly what we're telling you and then check back with us in 30 days. I think already 30 30 days, you're already going to be excited about what you're noticing and seeing already.

And you think 2000 calories is what I should aim for? For now. Yeah, for now. You know, Barrett, you'll get to the point, if you do this right, if you do a slow reverse diet while strength training and building muscle, your body weight and all that, you'll probably get up to 25, 2600 calories at some point. Oh, very, for sure you will. What might happen, what might happen, and this is why I want you in the forum, is you might bump up 200 calories and then in two weeks you look back and you're like,

oh my God, I still haven't put any weight on the scale. And then I would bump you again another 200. So if depending on how your body responds in the next couple of weeks, we might even go up even higher than that before the month is up. So just check in with us, bump the 200 calories, let us know in a couple weeks how you're feeling, how you're doing, how everything's going. And then we'll decide if we want to bump again or hold you there. Now keep in mind a few pounds of water weight may happen, but that is, that means your muscles are going to be more full and round. So that wouldn't be body fat.

Yeah. No, I do weigh myself quite frequently, but I'm not emotionally attached to what the number says. Good. Because especially listening to you guys a lot, all it is is the number. It's not, it doesn't really mean much to me other than just the track where it is. You know, I got an episode for you. I got a good episode for you to listen to. It's called Why Women Should Bulk. It's one of our most popular episodes. Listen to that one. That'll break it down for you. Okay, perfect. I will do that. All right. All right, Barry, we'll send that over to you. Thank you. Have a good rest of y'all's day.

You too. You know, there's two general types of people I like to work with. One are the easy fixes, because you look at their stuff and you're like, oh, this is going to blow your mind. The other one are the hard clients, right? The ones they have to really figure out. But she's easy. This is easy. I mean, she's going to failure.

Tons of screws., tons of volume, low calorie, like change that up. That's why I feel so confident telling her by week two she's gonna see crazy progress. Yeah, and she already has the right attitude, the scale. She's not attached, she's watching it to track it, but she's not attached to it, like it's a big deal. So the right attitude, yeah, I can't wait.

That's why I want her in the forum, because I want to hear already in 30 days what she notices, because she's gonna see a significant difference already. Our next caller is Nathan from Texas. What's up, Nathan? Hey, how you guys doing? Good love the show big fan right on hey, so I'm here with my buddy Nick. We're in the army and I just want to say quickly Anything we say is our personal opinion doesn't reflect the army

But you guys are fitness professionals. And so I got a question. Basically, you know, how would you guys train combat armed soldiers? So I have a written question. I'll just go ahead and read it. That's okay. Yeah. All right.

So my name is Nathan Torres. I'm a U S army infantry officer serving with the first Calvary division. My question to the group is Nathan Torres. I'm a U.S. Army Infantry Officer serving with the 1st Cavalry Division. My question to the group is the following. How would you guys recommend a combat armed soldier to train and meet the demands of combat? Our jobs require us to have endurance, speed, and strength. A good metric to show the Army's expectation for soldiers is the Army Combat Fitness Test. Side note, you guys should consider making a program designed to maximizing this test. In an effort to meet the Army's fitness expectations, I've tried all kinds of fitness to include, but not limited to bodybuilding, strength and power lifting

training, CrossFit, track workouts, endurance running, Olympic lifting, calisthenics, and more. Over time, it's become frustrating trying to optimize my training because as I begin to focus on one area, another area begins to give. So the classic example is like you focus on strength cardio begins to give. I have mostly relied on CrossFit style training, seeing as it has been a good middle ground, uh, for, for being in the army, curious to know your guys' thoughts on the topic and I love your podcast.

And Sal, I'm a Christian and I've been witnessing your journey and I'm just super encouraged by that. So that's my question guys. Appreciate it. Thank you. All right. So, okay. So I would love, by the way, you to send the test to us because we, if we had

the test and what you need to be good at, we could literally write a program about that very specific to that. So, when you're actually in there and you're training, basic training, I think the way that they train you guys is pretty sufficient. In fact, if you add anything to that, people tend to over train by trying to add things. When it gets a little bit more important is when you're not there all the time, right? So, when you're on your own, how do I maintain my fitness? That's when it starts to get more important

in terms of, you know, what kind of workouts you're doing. It would definitely be a combination of strength training calisthenics and endurance training. And it would literally look like one day of each with a lot of mobility in between. So it would be like a basic strength training day, traditional strength training, you're doing four lifts, four total, you know, full body lifts.

Another day would be lots of calisthenics and then the third day would be your runs. And it sounds basic and simple, but that's because it is. People tend to screw up as they try to do so much all the time. And this is when I've trained people who served, I did this even as a trainer. I would even have struggled because I would have them do so many

things all at once and it was hard for them to progress because they were constantly burnt out. It wasn't until I backed way off, had them do about three days a week of training and then on the off days focus on recuperative things to minimize injury because that's a big one, that they really started to progress. I mean, that same trajectory, it sounds very similar to mass performance. It would just be like phase twos is more calisthenic body weight driven. And so, you know, that would be a good sort of replacement for that. But yeah, I think that progression and really just kind of honing in on the strength side

of it, moving into body weight training and multi-planar type of functional type of training, and then into more of the endurance side of it, it would be a nice blend, a block for you to work on. Nathan, give me like a typical week of training for you right now. Like, what does it look like when you follow your CrossFit or you follow your programming that you're doing,

like what's a normal week of like training look like? Okay, so I'm gonna I'm gonna reference two things quickly kind of like what our job looks like and what we do at the platoon level because me and Nick are platoon leaders, so We're responsible for training up to 40 soldiers So what our job kind of requires us to do is to carry heavy machine guns, wearing body armor, sprinting up and down, getting down, shooting a machine gun, getting back up, essentially doing burpees, right?

And we're not combat veterans, but we assume you'll have to do that for hours on end, right? So at the platoon level How I have my soldiers training right now is monday's we do a run day monday run day long run long easy run Tuesdays we do an acft oriented uh PT session some strength training Wednesdays we do sprints thursdays. We do a combat oriented PT. I like to do rucks

Which is you know wearing your heavy backpack going on a nice long march and then Fridays Sometimes a CrossFit style workout some variation of Murph So that's kind of what we do every morning throughout the week workout, some variation of Murph. So that's kind of what we do every morning throughout the week. But a lot of times you have to do extra stuff in the evenings in order to accomplish whatever your personal fitness goals are. A lot of guys go do bodybuilding lifts. I'm doing a lot of running right now.

So that's kind of what it looks like. You got to really be careful. It's a lot. Yeah. You got to really be careful with balancing. This is why something's always got to give, why you feel that way. Now, you know, here's the thing too, that people kind of, you know, fitness people understand this, but I think a lot of people will see how the military trains soldiers,

especially if you see it on TV or whatever, and they mistaken that for optimal fitness training. Now, you know this better than anybody. A lot of what you're training is mental toughness. Resiliency. It's not, you know, we're not trying to make you more fit. We're trying to teach you how to withstand extreme exhaustion and still perform. Kind of have grit, yeah.

So that's important as well, but there's also, you don't want to overtrain and burn someone out because then you'll start to get a lot of injuries. And if you're noticing that, if your guys are coming back with ankle injuries and knee pain and shoulder pain, oftentimes it's just they're overdoing it. You know, I would throw in a recovery day. Yeah, like a day of like, all right, so Fridays or whatever Wednesdays we do like maybe 15 minutes of workout. And then the rest is, is mobility. It's priming, it's functional type stuff

to get the body to move well. It's to facilitate recovery. And I'm talking long term. Now, short sprints of testing someone's resilience is perfectly fine, but you have to balance that out with the recovery. And I'm gonna tell you right now, doing what you just said plus workouts at long, for a long period of time, that's

going to over train pretty much everybody. Um, so I would definitely back off a little bit on some of that stuff. Um, and then throw it in and short stints just to maintain that, that toughness. Uh, but otherwise it's a lot of like really taking care of the body and keeping it because I'll look again I know the answer to this if I were to ask you what's the biggest obstacle for some of these guys for doing some of these workouts I bet it's injury. It's probably I got oh yeah so that's the thing that you would want to look out for. Nathan are you in our private forum yet? I'm not. I'm going to have Doug put you in the private forum.

And something like this where you have this specific and you have all these demands weekly. If you give us kind of an idea like as you're going through this process of like, okay, take the advice that we're giving you right now, maybe modify a few things. And then keep us in the loop of what you're teaching the guys, what you're doing personally, and give us feedback of how you feel on like a bi-weekly basis. This will give us a better perspective of what we know is going on based off of how you respond. And then we can make micro adjustments

to what you're currently doing. I'll do that for you. I have a, so, and I'm gonna send you a program that I think that you'll benefit from so you can train your platoon. I'll send you Prime Pro, Maps Prime Pro, and there's a lot of correctional exercise based movements in there that I think you could utilize

for the- You got like a full blown mobility day. Yeah, you know, okay now here's one thing I can add. On your strength training day, that one day that you said where you guys kind of lived, keep the intensity intensity moderate so you're doing you know you're doing five reps with something that you could probably do eight or ten reps with and you're just practicing the technique and focusing on that and that'll do you a lot better than training with a really high intensity because the other days

are so intense yeah and if you can break up your workouts on the shorter stints you know to promote even more recovery with that. That'll help a lot. Yeah. I was thinking like a math 15 protocol. Cause you can always stack the mass 15 kind of protocol and do a few of them throughout the day, but just kind of that space in between. It's amazing what that does for the body to be able to handle that kind of stress and recover more, more appropriately. Awesome. Yeah. Yeah. Use us in the forum though because I

think as if you keep us up to date on kind of what you're doing, what you're changing, what you're seeing, we can give you real time like okay you know add this in or take this away based off of the feedback you're giving us of how everyone's feeling and how you're doing. Sounds good. Thank you guys very much. All right. You got it man. All right. Thank you. All right. Thank you guys very much. All right. You got it, man. All right. Calling in brother. Thank you. All right. See you guys. Thank you guys. You know, that's a tough one because you're balancing. Yeah. Yeah. You know, the toughness with like, like your body can handle physically. Yeah. Uh, and they're both valuable

because you're a soldier. Well, this is why I would want him to kind of give us like updates because that's, it's so nuanced. They have so much stuff that going on. I would want to know like, give us like updates because it's so nuanced. They have so much stuff that going on. I would want to know like, okay, what are you noticing? What are you seeing right now? Okay. Sounds like we're doing too much of this. Sounds like we need to do more of this. We don't really know that line, right? Yeah. From an outside perspective, because it isn't just what's optimal because, you know, this is more than that. They need that mental discipline. They need that physical discipline element there as well. So it's like, yeah, if we're gonna press it a little bit more,

you know, we'd like to see what that looks like, so now we can figure out opportunities for recovery. Yeah, five days a week would look something like, just off the top of my head, like one day would be hard. That's one hard strength day, that's it. The rest is all like. Or just one hard day, whatever it is, right? Whatever they value the most.

Then it would be like three moderate days and two low intensity days, if I were to balance it out. Agreed. Our next caller is Leslie from Missouri. Leslie, how you doing? Hi, I'm good. Hey, I'm having a fangirl moment. I love you guys so much.

Like, better than celebrities. Like, that much. Good, because celebrities suck. Fitness is my jam. Yeah, I don't want to be associated with them. Oh, I get it, I get it, I get it. We've never been to a party. Okay, I'll start off with saying thank you so much for everything you guys do. I know everyone says that, but it really has changed my life in so many positive

ways. Um, so thank you for doing that. I really appreciate it. You're welcome. So thank you for doing that. I really appreciate it. You're welcome. Okay, so I'll just start with my question. So my question was about your program Muscle Mommy. I personally have been wanting to do that program, but my husband has been wanting

to start working out with me as well. So I was just wondering, I know it's called Muscle Mommy, but can it also be for males? Yeah. No, no, he'll grow boobs. Muscle daddy. Yeah, no, it's great programming for men and women.

The difference, the real difference is it's just a little bit more consideration for the areas of the body. Glutes, hamstrings. Yeah, shoulders. Which is all gonna be beneficial for him too. He's gonna develop a great body with it as well. And then the nutrition and supplement hacks are a little bit more female, specific to supplements, but the programming, it's a great, great program.

Yeah. Great results with it. Solid. Okay. Perfect. Cause I'm in performance right now. Um, just cause I needed a little switch up cause I've done anabolic and aesthetic. Um, so I went to performance. I kind of did them in a different order, but, um, I needed that mobility that was in there, but perfect. Okay. Um, and then do you have time for one more real quick? Okay. Perfect. Okay. So my second one was about, um, how to properly reverse diets because,

um, I have like a past with my relationship with food isn't hasn't always been the healthiest so I want to make sure that I do it correctly so when I started tracking I wasn't even eating around like 1,500 like I was still below that so then I went up to 1950 just to see because I know you need at least 2,000 you know that's the typical one daily but I didn't know like where to go from here. Do I go up or should I go down? Well okay so first first off how did you feel and what happened when you went from below 1500 to 1950? Uh, honestly, not a lot.

So no differences. That's actually a good thing. You added that many calories and you didn't notice much. So no weight gain. Uh, what about strength, energy, any changes anywhere? No weight gain. My strength like flew. Like I got so strong.

It was crazy. Yeah. Leslie, I'm going to point something out to you. It's really important. Okay. It's very important to consider. I asked you if anything happened when you bumped your calories. You said, not really your strength exploded.

Okay. So what that, so the reason why I'm pointing that out is because we're placed without a bunch of weight gain. But your emphasis is on the weight on the scale. But first off, your weight didn't go up and your strength went through the roof. You know what just happened? Built muscle. You built muscle and you sped up your metabolism. I mean, that's killer.

Yeah. That's killer. Perfect. I would reverse you some more. Yeah. Another 200 calories. Yep. 200 calorie bump. Just go up to it. And that's the proper way to reverse diet. You just kind of do slow incremental bumps between a hundred to 300 calories. 200 is probably about right for you. You do it and then you just wait a week or two,

three and see how you feel. And then you do it again. Once you get up to a certain point where you're like, okay, I'm eating a lot of food. I think I can go down from here. Then you do your cut and then boom, you get leaner. Okay. Do, should I weigh? Like, do I weigh myself?

Cause I personally don't weigh myself right now just because I, the number I don't, it's not good for me. So I just, just go off of how you feel. Keep, keep pushing that 200, 200 more calories every week or every other week as you want, as long as you feel good. Like if you bump 200 and then in two weeks, I ask you how you're feeling, you're like, Adam, I feel great. I feel strong.

I don't feel like I'm putting on any body fat. Like I've, I've good. Okay, let's go another 200. And I just keep asking you those questions. And as long as you're like, yeah, I mean, I really feel good. I'm going to keep stretching you that direction until we get to a point where you're eating so much food you look back and you go,

yeah, Adam, this is just too much food. It's a lot for me to eat 2,800 calories a day. Can we come down a little bit? Say, great, perfect place. Let's cut you back down to 2,400 and watch yourself lean out eating more food than you were eating before. I mean, that's what's awesome about this. Okay, perfect. Well, that's amazing. That's all I got for you guys. Again I want to reiterate this is phenomenal that is phenomenal that you went up to 400 calories yes and you just got a lot stronger like your metabolism ramped way up just from that so you're this is good. Keep us posted I'd love to hear back

from you in like a month or two. Okay I will thank you guys. Hold on hold on I'm gonna give you something we didn't give her anything Let me give you a program. What's what other program do you want? Well, I don't have muscle mommy. Oh What yeah, I was gonna purchase say I wanted to ask this first and then I was gonna get it Well, then I just took away a sale out. I'm sorry. Here you go. We're gonna give it to you. You got it Okay, thank you guys. I appreciate it. No problem. All right. Bye. Bye Bye you got it. Okay thank you guys I appreciate it. No problem all right bye bye. Bye. I think your husband and her would love symmetry after that would even be

awesome. I think she already has it. Oh good yeah this could be great look we named it Muscle Mommy with some considerations for women but it is a great program for I mean I love the program. Solid program and it for people listening right now something very interesting happened in that conversation. I ask, did anything happen or change when you bumped your calories? And we're so hyper-focused on gaining weight that we ignore all these incredible benefits.

Her strength exploded. Like that is a big thing that happened. And that's exceptional. And that's what you want when you reverse diet. Strength going up, not too much change on the scale. That is exceptional. You want to add lean want when you reverse diet. Strength going up, not too much change on the scale. That is exceptional. Yeah, you want to add lean muscle and replace the body fat.

So that's the way to do it. Our next caller is Stephanie from Texas. Hi, Stephanie. Hello. Hey guys, how's it going? Thanks for having me. That is a cool painting behind you. Yeah.

What is it? Oh, it's a Carbaggio. Oh, can you, let me see. Can you move a little bit? I want to see what's it. That is awesome. That's great It's uh, it's the separate Emmaus awesome

Yeah, so thanks for having me shout out to my best friend Sharon who introduced me to you guys. You guys are super awesome Thank you. The questions that I have for you today are regarding muscle mommy So I'll read through the questions and then I'll give you some background about myself So I'll read through the questions and then I'll give you some background about myself. The questions that I have are, are rhodiola, ashwagandha, cordyceps, DN9 safe while breastfeeding? How can I naturally raise my hormone levels? I know that my estradiol, progesterone, testosterone, and DHA are all low. I've had blood work done. I didn't do the Dutch test, but I had it tracked through my pregnancy and it was all low during my pregnancy. So I supplemented then. I know I'm going to be low

postpartum, but just wondering how towards the end of like the year mark of postpartum, how can I start raising that naturally? What are some alternative exercises to all the cable machine workouts in the masamami? And what are some alternative exercises to all the cable machine workouts in the masamami and what are some alternative exercises for someone with diastasis recti. So for the pushups, reverse crunch and the planks. Um, also with the rest period, it's, it's suggested 90 seconds. Is that in between each exercise or each round? Each set.

Each time you do a set, you rest. So if you do 10 reps, then you rest 90 seconds. Then you. Yeah. Okay. And then, uh, this isn't related to muscle mommy, it's more, uh, personal because I'm a reservist in the Marine Corps.

So I'm going to have to start incorporating cardio at some point and get that back in game. But just wondering like when and how I should start incorporating the cardio into the workout plan. So background for me, I'm 39 years old, I'm 139 pounds. I'm almost three months postpartum. I also have a three and a half year old. So time for exercise is very minimal

and it's throughout the day if I can or like in during nap time. I'm not measuring my protein but I've been listening and I've been doing my best to eat protein every meal, snack with protein, have a protein bar before I go to bed at night. I have a one finger separation in my abdomen. My sleep is okay. Obviously I'm having have an infant here so I'm still breastfeeding at night. I'm lucky if I get a solid six hours. Some medical issues that I've encountered. So I have intestinal ischemia. So the max I can do for cardio is about 30 minutes. I am currently seeing a pelvic floor physical therapist. So that's what I've been doing on the on the trigger days, those exercises and I do have the MTHFR mutation

supplements that I'm taking. I'm taking a post-natal vitamin, a mineral complex that has magnesium, I'm taking a post-natal vitamin, a mineral complex that has magnesium, DHA, DHEA, and a postpartum probiotic. I know that I have heavy metal toxicity, just the amount of vaccines that I've had, my military experience just being around all that, the lead and everything. Experience exercising. I was a collegiate long distance runner, multiple marathons, ultras. I did a lot of HIIT workouts when I was active duty.

The past year I've started focusing more on strength training with the kettlebells and dumbbells, but I don't have access to a gym and it's kind of hard to get to one. So that's what the cable machine. Okay. I don't think Muscle Mommy is the best. No, not three months.

MAPS 15. Or MAPS Starter. Yeah. I think MAPS Starter would be ideal for you, especially considering the stability component. Continue doing the pelvic floor exercises with your therapist. Then you can avoid the direct ab work that you'll see in starter. But you map starters where you need to go maps.

Muscle mommy is, is, is going to be too much for too much too quickly. Yeah. Uh, eventually we get that. Yeah. I would do muscle mommy probably nine, 10 months postpartum. Uh, so start with starter. Now the first question about the herbs, right? No, I wouldn't take anything, any of those supplements,

especially the herbs, unless it's fully cleared by your doctor. Theanine's probably okay, but I would always clear it. You know, it's interesting, when you look at some of these herbs and how they affect your baby or even during pregnancy, you'd be surprised how many of them are not good to take that normally would be great to take.

So I always, all my clients, breastfeeding or pregnant, you're not taking anything. I'm not gonna have you take anything unless it's explicitly advised by your doctor. Supplement wise, you said you have the MTHFR gene. Are you taking methylfolate or methylated B vitamins? I am, So I'm taking the best nest brand and that actually has all the methylated formulas in it.

Creighten would be a good supplement for someone like you as well. It's great for people with methylation issues. So Creighten would be a good supplement. But yeah, it would be starter and that's it. Starter and your physical therapy would be it. And then after that, MAPS 15, you could do the advanced version and then after that, muscle mommy. If you don't have starter, we'll send that to you. And there's not much in there that you should have to modify because you don't need much but dumbbells and a stability ball in there. No, no, no. You just dumbbells and a stability ball. Do you, was the DHEA

recommended by your doctor? Okay, fine. You're good then so other than that that is it now. I know you're gonna look at starter Especially someone like you with military background and marathon experience and you can be like this is too easy But I cannot stress this enough your Your muscle recruitment patterns are different Postpartum a lot of things have had to change to make room for baby. So that's number one, you went through pregnancy and then childbirth, that's number two.

Number three, your sleep is not good. And it's probably not gonna be good for six months to a year. So it's gonna feel a lot easier than you think. Trust the process. The biggest mistake people like you make postpartum is they overdo it. And then what they end up getting is like

injuries that don't seem to go away, my hormones don't want to balance, I stop breastfeeding, why are my hormones still out of whack? I feel like I just can't recover. And that starts to show up a little later. So we need to start on the right foot. So start with starter and then hold off on muscle mommy till much later.

I'm also gonna give you a tip on how to approach this program and train. I'm guessing with the marathons, the military background, the HIIT workouts, the way you train, the way you approach the weights is going to be important, right? So if I have a client like you, what I'm communicating is that, okay, this may seem like an easy program for you because you're not beating yourself up, but I want you to become obsessed with the movement, making it perfect and slowing it down and

squeezing and just really become obsessed with the, the art of the movement. Like trying to make it look perfect. That is the way I want you approaching the workout, not, is this hard enough for me? Am I sweating enough? Am I breathing enough? Like is weight, this is weight isn't enough for me? Like get that out of your head. The way we look at this is like, I want to perform all these movements better than the model who's demonstrating it on that video. Like that's how I want your attitude to be towards the workout. That is going to serve you your attitude to be towards the workout, that is going to serve you much better. So much better. And I know that when I have a client like you who's got that

that tough background, that's gonna be the challenge is you're gonna want this is too easy. Give me more weight or let's go let's keep it moving. And it's like no no no no let's make it beautiful and let's slow it down. And if it's easy, pause, squeeze, slow the tempo down even more. Way better results from that. That's how I need you thinking and approaching this workout. Now the heavy metal toxicity you're assuming you have higher levels you might be right but you could test that. Dr. Cabral's team has an inexpensive heavy metals test and then you'll know and then they can work with you even while breastfeeding to help get rid of some of these heavy metals. I'm pretty sure most of the protocols are safe during breastfeeding and if not, they

can modify it for you. That's the only way to know. It's an easy test. Heavy metal test is really easy. Then you'll see, I got high amounts of whatever, aluminum or whatever. That's it. We'll send that to you. Congratulations on the baby by the way.

Yes. Thank you guys. Congratulations to you, I heard you're going through RCIA. That's pretty awesome. Oh, send that to you. Congratulations on the baby by the way. Yes. Yeah. Thank you guys. And congratulations to you. So I heard you're going through RCIA. That's pretty awesome. Oh yeah.

Yeah. Thank you so much. I appreciate it. Yeah. All right. Thank you guys. Thank you. Have a good day.

I think I could see the baby. I think she was holding the baby while she was talking. Oh, she was. I saw a little hair pop up. I didn't see. I did not see that. So cute. Yeah.

You know, just for any women listening right now who have a fitness background, postpartum, this is so hard to judge. You can't trust your own feelings because what happens is two, three, four months postpartum, you're like, oh, I feel good. I'm gonna get right back into it. And it's like you can't go too easy. It's not the same body. No. Yeah, we gotta get it. And what Adam's saying about the slow and control, that's how you regain those recruitment patterns that are gonna be beneficial. Otherwise you'll strengthen these poor recruitment patterns. You have to reteach it the whole process. And then you get what happens that you're a year, two years postpartum. You're like, why do I keep hurting my back? Why is my, you know, it's because well those recruitment patterns were never

corrected. Yeah, I hope she listens to me. I do know with this client, I mean even if I could write the gates, which she the the way it was written was like in circuits to where you're just Resting after you do all of them like that's why she smiled when I'm like resting between steps. Yeah Yeah, so I just I hope she she takes that to heart and can really shift that mindset and just kind of hear me in your Head okay while you're doing this on this loop Stephanie. It it's just, you got it, you got to approach that workout that way and it will be mentally challenging for you, challenging because it'll be too easy, you'll feel like, and you'll feel like this is lame and like,

so I hope she follows through on that because I think this is the part that will matter the most is the way she approaches this workout. Look, if you like the show, come find us on Instagram. Justin is at Mind Pump, Justin. I'm at mind pump to Stefano 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 out our discounted RGB super bundle at mind pump media.com the

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