Mind Pump: Raw Fitness Truth - 2481: If You Are Not Building Muscle This Is Why (Listener Live Coaching)

Episode Date: December 4, 2024

In this episode of Quah (Q & A), Sal, Adam & Justin coach four Pump Heads via Zoom. Mind Pump Fit Tip: If you’re not building muscle this is why. (2:06) Improving the health of your skin. (15:58) Speculating on the DOGE impact. (17:26) The conspiracy surrounding the Actor Bahn. (25:26) Adam, future Twitch star? (28:44) The top reasons why you may be waking up in the middle of the night. (35:00) Sal’s snoring issues and marriage maturity. (38:29) Shout out to Silo on Apple TV. (49:30) #ListenerLive question #1 – How do you get past feeling like an imposter when starting to train people? (53:06) #ListenerLive question #2 – What is the best way to train when traveling? (1:07:39) #ListenerLive question #3 – What’s the most amount of running you can do without losing muscle? (1:16:19) #ListenerLive question #4 – As a new trainer, how should I approach a client who can’t do anything? (1:27:08) Related Links/Products Mentioned Ask a question to Mind Pump, live! Email: [e-mail] Visit Caldera Lab for an exclusive offer for Mind Pump listeners! **Code MINDPUMP20 for 20% off your first order of their best products. ** Visit NED for an exclusive offer for Mind Pump listeners! ** 25% off sitewide with code FESTIVE. Ends Thursday, Dec. 5th. ** Cyber Monday Sale is ALL MAPS Fitness Products 60% OFF. Coupon code CYBERMONDAY. Sale: Monday, December 2nd and expires on Friday, December 6th. Weight-loss Success Depends on Eating More Protein, Fiber while Limiting Calories, Study Finds Argentina’s monthly inflation drops to 2.7%, the lowest level in 3 years What Are the Alleged Actor Bahn Tunnels in Los Angeles? T-Pain Is Making This Much Per Hour From Livestreaming Watch Silo - Show - Apple TV+ Visit Brain.fm for an exclusive offer for Mind Pump listeners. ** Get 30 days of free access to science-backed music. ** Visit NASM for this month’s exclusive offer for Mind Pump listeners! ** 50% off CES (self-study). Code MPMCESS at checkout. ** Ask Mind Pump Train the Trainer Webinar Series Building Muscle with Adam Schafer – Mind Pump TV Mind Pump #2477: Our 10 Favorite MAPS Programs Mind Pump #1845: How to Do Cardio & Not Lose Muscle MAPS Prime Pro Webinar Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned Dr. Rhonda Patrick (@foundmyfitness) Instagram  

If you want to pump your body and expand your mind, there's only one place to go. Mind pump, 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. Right in today's episode,

we answered live caller's questions. People called in and we got to help them on air, but this was after the intro. The intro portion today was 51 minutes long. Now that's what we talk about fitness and current events, our lives, a lot of good stuff. By the way, if you want to be on an episode like this, if you want to call in, you got to email us your question first. Email us at live at mindpumpmedia.com. Now this episode is brought to you by some sponsors. The first one is Caldera Lab. They make skincare products that improve the health,

thus the appearance of your skin. It's the best stuff out there. Go check them out. Go to calderalab.com. That's C-A-L-D-E-R-A-L-A-B dot com forward slash MindPump. Use the code mindpump20 for 20% off your first order. This episode is also brought to you by Ned. Today we talked about their Immunity Heroes, the product that will boost the health of your immune system. This episode's also brought to you by NED. Today we talked about their Immunity Heroes, the product that will boost the health of your immune system. It's perfect for this season. Go check them out. Go to helloned.com.

That's H-E-L-L-O-N-E-D.com forward slash mind pump. If you use the code festive, you'll get 25% off. One last thing, it's Cyber Monday. The Cyber Monday sale It's happening right now all maps workout programs and all maps workout program bundles are 60% off go check them out go to mapsfitnessproducts.com and then use the code cyber Monday for that discount All right, here comes the show It's t-shirt time ah Shit, Doug,, you know it's my favorite time of the week.

Two winners this week, one for Apple Podcasts, one for Facebook. The Apple Podcast winner is Tina Paget II, and for Facebook we have Zach Ballwag. Both of you are winners, send a name I just read to iTunes at mindpumpmedia.com, include your shirt size and your shipping address, and we'll get that shirt right out to ya. If you're not building muscle, this is probably why. What do you guys think? What is the reason? If you're not building muscle, this is probably

not enough protein. You're not lifting heavy. Ooh, you guys are getting there, right? The first one. Getting there? We're not there? No, I mean, that was one of them. Two bangers right there.

It was. So I'll start with the most, with one of the most common ones, which is you're just not following good workout programming. Most workouts out there are terrible. It's terribly written. Either they over apply intensity or under apply volume or over apply volume or they're not doing the right thing. Wasted energy, whatever you're doing. Such a shameless plug by you. No.

You just conveniently happen to sell programs. Yeah, we do. That's our thing. It is. Oh, by the way, we have excellent programming. Hey, but okay, be honest, no more joking. Like most workout programs, when it comes to strength training,

I would say the power lifting, weight lifting category, they're all typically good. Because you have to deliver. 100%. But all the fitness programming, it's like, there's no rhyme or reason. The exercises could be, it's getting, there's no rhyme or reason. The exercises could be, make some added to them. It's getting better, at least I feel that way

in the last 10 years. I like to take some credit for influencing the market. I think that the cream is rising to the top. More and more people are becoming privy to the importance of it. The average consumer is smarter today than they were 15, 20 years ago. So I do think it's getting better.

Because I remember when we entered the space, it felt like it was like low hanging fruit. Like, dude, let's just easily help these people out. Because at that time, and those that know the origin story know that like, because we get, this gets asked all the time, like, did you guys know that you could build something that big or this or that? And it's like, well, you know, when we looked at the leader in the space, when it came to program sales online, it was Beachbody. And they were a $4 billion company at that time. And so our attitude was,

if we can go out and provide more free valuable information to people to garner just a fraction of the attention of the people that are out there wasting their money on that, and then we write a program that we know is far superior because we've seen all the programming, then we've got a business. We don't need to go be as good as marketers or have as big of a budget to spend on it. We didn't need to. We just knew that if we went out and helped enough people and that we could write programs

that were far more effective, we just needed to convince a very small percentage of those people, we could help them. There's a lot of misunderstanding around programming, I think from the average person, where when the average person looks at programming, to them it's like, is that a leg exercise, is there a back exercise, okay, then I got everything I need type of deal.

And they'll judge workouts based on the perceived challenge or difficulty. But programming's actually very complex. Like the best strength and conditioning coaches are the best because they understand workout programming. And there's a lot of, it's called programming for a reason. There's a lot of variables that you have to account for. Of course there's reps and sets and exercises.

Then there's intensity, then there's tempo, and then there's how you put them together in a workout, how the workouts each day line up with each other, how each week lines up with each other, how each month works with each other, and you have to go, you have to look forward and back to ensure that it's all pieced together properly, that it's going to promote the adaptation you're looking for. It's actually quite complex and because of its complexity, there's not a lot of good

programming out there. Go ahead. Oh, not to mention, you know, considering the avatar, the person, the demographic that you're even trying to place in front of this programming. We alter that based upon how they're gonna potentially respond to this because of experience of us actually working with that demographic versus a lot of these other programs out there that have proven this just to themselves for the most part.

Okay, so programming, number one, because obviously you have to have that down. So we have the programming. Second one, I think, is protein. Yeah, I got that. Okay, because that's to me, I mean, to this day, like I'm surprised how many people don't kind of go there first to solve their plateau or think that. So many people think they eat a lot of protein because there's some protein in their meal. or even every meal, right?

They're like every meal I have I have a big piece of meat or I have protein and they think it's enough and More often than not when you actually start to track Not only are you? Like eating probably less than it was optimal for building muscle and building your metabolism But you're probably probably less than is optimal for building muscle and building your metabolism, but you're probably very inconsistent with it at best. Because even if you have, let's say you did have the day you decided to track,

because you're aware of it and you're trying to hit protein, you actually have a decent day. But then the very next day you run back a 50 gram day. And with protein, it's not like carbs and fat and calories. Where you look at the week and you go like, oh I averaged 2,500 calories a day and my body burns 3,000 so therefore I'm in a 500 calorie deficit.

With protein, you miss a day of protein, you lose out. You lose out on the day. You don't store protein. Yeah, it's not a, oh I ate 500 on one day and then these other days I only ate 50 therefore I have an average of, oh I average out fine. No, it's like you might have had one good day, but then if you run that with two bad days in a row,

even if that one day was really high, those two bad days are enough for you to regress in the department of building muscle, or not build muscle at all because you're not giving it what it needs. Well, there's a reason why protein makes such a big difference. Number one, all things the same and everything being appropriate, it

will probably contribute to 25% if you look at all the data, improvement in muscle gains. That's a lot. That's a big percentage difference going from eating a low protein to eating what is considered high protein. By the way, high protein is around or close to about a gram of protein per pound of body weight or target body weight. So that's a big difference. But then on top of that, low protein also affects recovery. So a workout that might be kind of borderline for you, so you can adapt and recover from it and it's hard,

now becomes over training. So you didn't just lose a quarter of the gains, you lost all the gains because you're over trained now because you're not eating enough protein. So protein is very impactful for your ability to build muscle and not hitting protein targets, you're at the least gonna take away a good quarter, a good 25% of your gains.

And then lastly, you're not eating enough calories. There are times, this isn't super common, but there are times when people are following a good workout, they're hitting the protein targets, but their calories are way too damn low and you need extra calories You need that otherwise all that protein is gonna go to other things and you'll get leaner But you're not gonna gain muscle if your calories aren't high enough You have to have an excess of calories to add extra tissue and that that could be a moving target because, especially for the hard gainer who already

thinks they have fast metabolism, already feels like they have a hard time getting enough calories, and then they actually do build a couple pounds of muscle and now their metabolism is faster. So it's like this moving target of like, okay, good, man, I just got to get to that 3,000 calories a day to build, and then you're like, man, I'm hitting that consistently. And then you add a couple pounds of muscle. Now all of a sudden your body needs more calories to keep doing that or to even sustain that.

And so it gets challenging. I mean, for me, I remember this was like when I think back to like, my pursuit of bodybuilding. The goal is in the off season to put on as much muscle as you possibly can. And the limiting factor for me always came to like, I just couldn't eat to keep up with it. The metabolism got to a point where like, I had so much muscle mass on my frame for my appetite for what I'm used to, that I had to eat 5,000 calories a day.

And that was just to maintain this big physique. It was like, if I wanted to go to the next level, I was like I want to get to like 5,500. I don't know if I could do that. Did you really have to get up to 5,000? 5,000. Oh, shit. 5,000 calories a day would maintain me, but remember, that's 5,000 calorie meals. Yeah, so you got to think too, at this point, you know, I'm training hard. I've got over 205 pounds of lean body mass on me. So I've got 205 pounds of muscle

and I'm training on a regular basis like that. I mean, my metabolism was just flying, I mean, flying. And so, yeah, no, if I wanted just to maintain that, I needed to stay around that 4,500 to 5,000 range. And if I wanted to grow, I was gonna have to, and it's just too much. You know where you see this quite often? The not enough calories combined

with the not enough protein. Young men, this is very common, especially with like teenage or guys in their early 20s, they're just not eating enough. You know, that kind of lean, wiry dude that's trying to pack on muscle. And because they eat the occasional fast food meal or whatever like no, I'm getting enough calories like no, dude You're not eating nearly enough. I remember as a kid as a teenager. I started working out young but I remember when I was

16 I want to say I actually made it really like measured conscious effort to eating more calories and I combined that also with better programming that I started involving barbell squats and deadlifts and then I gained something like almost like 15 pounds over the summer. I mean I got stretch marks on my legs, my shoulders, just from that from the food you know. Oh yeah I remember going through that and it's you think you're eating a lot but like because my activity increased so much it was always just like keeping me exactly what I was

for years until I decided I'm gonna make an attempt at really training myself to eat more and I was just eating more shakes on top of what I was already doing. Then I finally started packing on, but it took a lot of like drudgery to get there. And then you add, when it comes to building muscle and or building or losing body fat,

it's such a slow process that not only do you have to do those things, but then you have to do those things consistently day in and day out for a long period of time to see anything substantial. Like every day that you lock in and you hit these numbers, protein and your calorie targets, like let they say your goal is to build, every day you do that in addition to good programming, you're incrementally building, but it's really slow. And it takes

like weeks on weeks and weeks of discipline, of consistency to see a little bit of a return. And then you got to do that again to see a little bit more. And then in the context of six months when you look back at all the, then you can see like that again to see a little bit more. And then in the context of six months when you look back at all the... Then you can see like, oh wow, I've made some serious progress. But a lot of people, they just don't have the stomach to stick with it long enough to really reap the maximal benefits from it. I think the most encouraging thing for people is to know that it actually gets easier. The more you've done it, the more muscle you've built, the more times you've built muscle,

the more times you've been consistent, more consistent than not consistent in your life, that is like investing and it's like compound interest. And so just doing it, even if you fall off, okay, so what, you fall off, get back on again, do it again. You know, oh, who cares, you fell off again, get back on, do it again. And over the course of a decade, if you always got back on the horse every time you fell off,

like you're gonna end up have stringing together more times on than off, and then that's where it gets easier. You know, speaking of protein, there was a study that came out, Dr. Rhonda Patrick was talking about it, where, and I love studies, love studies. This is for coaches and trainers out there. When you're coaching and training people,

oftentimes, especially if you do it for a long time, you just start to find things that work, and sometimes those things that work don't necessarily have the data to support them yet. But it works, and you see that it works, and then eventually data comes out and says, oh, I was right along, caught along. This study comes out and it shows that individuals

who focused on eating more protein and fiber, that's all they did, they didn't try to cut their calories or anything, they just tried to eat more protein and more fiber. Lost weight. Lost weight. They all lost body fat and they all preserved muscle. This was not a strength training study, by the way.

These were not people lifting weights. All they did was hit protein and try to eat more fiber. Just doing that, chasing those two things, people lost weight, which is crazy because we coached that way. Yeah, yeah, it's because you know, like if you present this in front, like what's gonna happen as a domino effect after that?

Like it's gonna eliminate some poor choices because we're seeking this in replacement of that plus you're satiated So therefore, you know, you don't have the same kind of cravings and there's all these like Byproducts of just doing that like focusing on that one thing that's gonna move the needle. Well, there's two huge things out there Obviously, there's a physiological thing happening with the appetite suppressing and the ability now to build muscle protein synthesis I mean that's a then there's a psychological side of it. This is the coaching part. Yes, telling people to go after something

that they can't have. Yeah, so instead of don't cut your calories, hey, go eat more of this. Yeah. And then boom, they get leaders. So much more effective. When you figure that out as a coach and trainer, it opens up a whole new world for you

of how to coach and help people in a whole different spin on how to do it. And for the first half of my career, I didn't do it that way. It was printing off a meal plan or writing a meal plan. Follow this, you know what I'm saying? Do that. And having these weekly motivational meetings

with your client where you're motivating them to be more consistent. And I thought I told you, you're not supposed to drink anymore and do that. It's like versus like, hey, all I want you to focus on is this one thing right now. And then looking back, you go like, but wait, don't I need? No, no, no. Just go do that drink anymore and do that. It's like versus like, hey, all I want you to focus on is this one thing right now. And then looking back, you go like, but wait, don't I need, no, no, no, just go do that first.

Go do that and then I'll show you what we'll do next. And then you just kind of build on it like that. And it just gives this whole new freedom around training, diet and exercise. Totally. All right, science question for you guys. Justin, what is the largest organ on your body? My body?

Bro, this is a family friendly show. What's the biggest organ? You ever heard that song, Love Gun by Kiss? Yes, seriously. It's my skin, every time I leave. Yeah, that's an easy question. Did you guys, by the way, do you guys remember that being presented to you in junior high

by your science teacher? I do remember that. That happened to you too? Yeah, yeah, I remember. I remember our science teacher came up, he's like, all right, what's the biggest organ in your body? And all the guys are like, he's like, your skin.

Anyway, the reason why I said that is we're mentioning Caldera Lab today, and it's the serum that goes on your skin. But I thought that'd be a funny way to bring them up. Yeah. Does Caldera Lab fall in the category of beauty product, skin health, like?

It's a health product. Is that how you would categorize it? I mean, it is beauty because it makes your skin look better, but their formulation is all about improving the health of your skin. So it's like, okay, your skin will look better because it's healthier, not because you're wearing something that creates the illusion of health.

Right, right. That's the difference. It's kind of cool, it so aligns with our message, right? Of like chasing health and aesthetics follow. It's the same concept, it's like instead of chasing these cover-ups, makeup type stuff, to artificially do it. How about just give yourself healthier skin? Right, be healthier skin-wise and take care of yourself

and you guess what, you'll get the aftermath or the after effect of that is your skin looks better too. Totally, totally. Alright, so earlier I was on X and they're talking about this Department of Government Efficiency that Elon Musk and what's the other guy's name? There you go, Vivek we're gonna do, right? And they're talking about we're gonna cut

all this government, whatever. So they're gonna meet with the, I think it's the Prime Minister of Argentina. Have you guys, do you guys know who this guy is? He's they're gonna meet with the, I think it's the Prime Minister of Argentina. Have you guys, do you guys know who this guy is? He's got a... He shook everything up, right? He's a libertarian, right? Yeah, so he was like this hardcore,

libertarian, you know, president, and everybody was like, oh my God, he's gonna crush their economy, it's terrible. Still in the opposite. Well, here's what happened, right? So he went in, and in six months, he slashed 3,000 plus regulations, okay? He cut 50,000 in his first month, government jobs.

He eliminated half of all ministries. And here's what happened. Now, by the way, the reason why someone like him got elected, because he's got this radical, quote unquote, radical idea. How did that happen? The reason why he got elected was Argentina was facing 17,000% inflation. Their projected inflation was 17,000%.

So the people there were like, uh oh. Wow. And it was getting bad. Yeah. So they elected this guy who, you know, he's a big Milton Friedman person, big like it's government's fault, bring back free markets, blah blah blah.

Hard message to sell to most countries because people like that security of the government, whatever. Well, they were down a bad path. So they bring him in, he does all that. They were facing a 17,000% inflation. Guess what it dropped down to? From 17,000%?

From 17,000% in, let me see, yeah, till now. Guess what it's at now. I mean if he cuts it in half, that would be amazing. Yeah, that would be huge. 2.4%. How's that possible? Because government spending is all inflation. It's all inflation, it's all fake money.

He got rid of it, the market becomes much more efficient. They got a surplus, the country had a surplus because they were in a deficit. The first surplus in 123 years. See, that's what gives me hope. And their economy is growing. Yeah. It is growing again. I mean, especially after the seventh audit failure.

That's him right here. How do you say his last name? He looks crazy. He looks crazy. They call him, their media when he was running was referring to him as the crazy person. And he kind of did, he did this like shtick where he'd have a bunch of government regulations,

you cut him in half with a chainsaw, and you do it on TV and like, I'm gonna slash everything. And they'd say, well which government agency you're gonna keep? Well none if I can, that's the way he talked. But yeah dude, he literally, his policies saved. Do you think that's gonna happen?

Do you think Elon and do you think he's going to come in there with? It's hard to argue when you see success. You know, I think that they. So there's got to be a fear of this, right? I'm not sure how much power they'll have. I know that you immediately, I mean, you immediately always go the other way. So I know that's how your brain's already thinking. So I know this has to cross your mind,

that Elon goes in and helps cut government, but in all the areas that supports Tesla, or makes it, cuts regulation, so his company's- Well, did you see what happened? No, no, no. Trump already talked about eliminating the energy, the green energy or whatever, the electric vehicle. Mandate.

Credit. Credit, you gotta be getting rid of it. So that'll hurt Elon. Maybe. If he gets rid of that. Well, I mean, maybe, I mean, maybe, right? Initially. I mean, you gotta be playing 3D chess right now, right?

I mean, that's only the- Maybe he's the only electric vehicle that can do it. He's sacrificing a pawn right now so you don't see what happens with the bishop. Yeah, you're right, you're right. He could, right? I mean, that's only the po- Maybe he's the only electric vehicle that can do it. He's sacrificing a pawn right now so you don't see what happens with the bishop. Yeah, you're right. You're right. He could, right? Because it could be like he's the only company that

could survive that. Right. It's like when companies support minimum wage rising. Right. Go ahead, dude. We can support it. I mean, so that's got it. I mean, that's what makes me, as much as I'm excited about the

people and the potential of the direction we're going, I'm not like full on fucking... Well, we don't know... ...Magahat wearing, let's go! Yeah, you know what I'm saying? Until I start seeing more and that what we don't see is... Because they can very easily... It's hype right now.

It's all words right now. Yeah, it's just words. And they can very easily take action in the direction that they're saying, but only to really support them. Yeah, yeah, yeah. Right? in the direction that they're saying, but it only to really support them, right? Like if he goes in and he cuts regulation and government stuff, then it opens the door for fucking Tesla, SpaceX, anything like that. So they can fucking, wha, they get the fast lane

and they don't worry about hair salons and the nutrition and all this other, but it's like, oh, okay, well, yeah, he cuts some regulation, but all he really did was give himself a green light so he could go make way more money. And they have a backdoor deal where it's like, all right, we're gonna let you come in here. Our whole messaging is gonna be,

let's cut regulations, let's do all this stuff for the people. But really what I'm gonna do is open up the floodgates for you. You're gonna go dominate. I'm gonna get a little backdoor plug from you because I'm your boy. And we fist pump behind. Why we make everybody believe. We'll see what happens because right now it's just words. It's all just words. But the funny thing, the crazy thing, is like I said, they're going to be meeting with this guy. I mean, I'm more hopeful than I've been in the last four

years, that's for sure. But I'm still skeptical. Well, yeah, in any organization like this is always the potential to be corrupt. So it's like, I mean, as long as we're trying to cut costs right now, and that's a big focus like I'm on board Yeah, let's cut let's at least have accountability When you're supposed to meet

Yes, you have to show transparency of where you're spending the money like at least we get transparency I feel like we're getting some absolutely so he dug just pulled up. Yeah, that was so it's projected inflation was 17,000 percent I know but the actual inflation was a hundred thirty000 percent. I know but the actual inflation was 133 percent I know but why is it 133 percent is higher than 72 percent. No, no, no, no now it's down to seven two point seven percent So it was high. I never it never went up to 17,000 projected But I mean, but still so so I'm understanding this correctly the the two point seven is right now twenty twenty four And so just last year was at 133. That's right.

So 133 down to 2.7 is incredible. Incredible. Incredible. Absolutely. It's incredible. Absolutely. We struggled to go from like nine down to 2. something and it took us two years of doing that. I know. So to do that in six months and that's crazy.

I know. But he went, like I said, he went in like with a hatchet and just eliminated him. Now that's what the excitement potentially is around Elon. I know, I feel like when you say Elon Musk, you either have your, I'm super fans or I hate him, right? But you hope that that's what he's gonna do

is like what he did to Twitter. That he's gonna go in and he's gonna cut heads and get rid of everything and anything that looks inefficient. And if that happens, that's gonna be a really awesome thing. A very awesome thing for all of us. There'll be a little pain at first. Of course, most things are like that.

But people don't understand, I think a lot of people don't realize what, inefficiency is just wasted resources. So the the... We're paying for those inefficiencies. Yeah it's like you're paying for people to not go into the office. Did you see that? Like the vast majority of these federal employees work from home and maybe shows up once a week. Right. Some of them, in fact some of them now are doing these kind of like anonymous articles and saying well yeah like

if I work too fast like there's like they tell us to slow down, otherwise we'll have nothing to do, and then when we have nothing to do, they let us go hang out or whatever. They're talking about just how inefficient it is. Oh my God, and then it's perpetuated by the way they even get the money allocations, right? So if you have a department that gets allocated

two billion, or say two million dollars a year to go whatever, save the ducks somewhere, and they only spent 1.5 they're only next year you get 1.5 so they're incentivized to spend every last penny of it even if you mean do it on bullshit so that we keep the key they keep their budget yeah they keep everybody employed and they keep operating at their problem they don't go out of business when they know they just get more money yeah yeah so no it's it's totally ridiculous. Yeah, we'll see what happens.

Anyway, I want to hear about this. I don't know if it's conspiracy. Oh, the thing I was just watching. So I was just watching this. So Doug has to pull it up and see if we can find. It was Will Smith who was trolling back the guy that was doing this interview. There's this podcast interview, came in my feed.

And the guy is saying that there are underground tunnels. Justin will love this,. There's this podcast interview came in my feed and the guy is saying that there are underground tunnels. Justin will love this because it's Justin believes in all these underground tunnels. There's underground tunnels in LA. Yeah, that's true. Why? They're in Disneyland too, right? I know that well, they're all abandoned. Apparently, people say like that. Playboy Mansion has a few too. So yeah, there's definitely some underground tunnels. Okay. According to this guy, who supposedly worked at an underground Starbucks that nobody knows about, that serves Starbucks coffees to the rich and famous.

Like, in the tunnels? Yes, in the tunnels. So that's according to that. That's cool. Right? I mean, it'd be cool if he could prove it, right? Yeah. And that they all have all the actors,

and they call it the actor bond, is they have all these freeway accesses that pop up to LAX and the ballpark and wherever they want to really go, and it's all underground tunnels, and only they get access to it. Doug, when you look up actor bond, what do you see? So, okay, yeah, that's hilarious,

and yeah, that's a fun one. Uh... But... Let me tell you about the real one. Yeah, yeah. As with that, it's hilarious. Yeah, that's a fun one. Let me tell you about the real one. Yeah, yeah. As with that, it's something to do with- No, because you know, Elon had a company that actually was making tunnels to LAX all the way out. Right, I knew he was gonna do that. I think it was to like Vegas even.

Yeah, with the vacuum tube. Yeah, and they did make them. And so it's like, they're there. I don't know how they're using them or if they're inoperable, or what's happening. But there's no follow-up to this stuff. They really did dig. I thought they stopped it.

So the conspiracy. Well, look at that. What does that say? And well, you know, Vegas, Tesla's have underground roads. Wow, there's a whole article written on this. To go to move through Vegas underneath everybody. So it's not like totally un-plausible. The next, like the deeper layer to this conspiracy theory is that those tunnels are used for sex track.

Yeah, so, well, I mean, which would make sense why it stays super under the radar, right? Yeah. Have you ever seen a map, speaking of which, have you ever seen a map of missing persons and you place it over national parks? You ever seen that? Yeah, I brought that up a few times.

You did? Oh yeah, bro. Yeah, it's bad. Oh yeah. You don't want to get lost in a national park of your kid. Yeah, dude. Holy shit. For multiple reasons.

Yeah. I can think of a few. Yeah, dude. There's mountain lines, I brought that up that up you did but these underground tunnels apparently like the playboy mashing had one that connected to Somewhere else and then yeah, they all connect to each other. Yeah, it's like a Ship I feel like one of us would know I feel like one of us would be connected Well, because it's like what would we know? I mean, what are we Z Z list actors?

Like, uh, I mean, what are we z z list actors? What levels podcasters nobody would ever invite us dude, we would also we would also immediately talk shit and you guys want to come I know I fucking do it These guys are hey talk about wearing a mask i'm'm an anonymous. Talk about A-list people, before we were off air, and I thought I shared this, I thought I shared the T-Pain thing with you already. But Sal has been making fun of what he calls a video game, it's not a video game.

Oh my God. It is a real life. It is a giant video game. It's a real life simulator that Doug and I are working on. All video games are simulators. Working on getting our license. We're living in a simulation, so. Yeah, yeah, yeah, your life is a simulator.

All video games are a simulation. Stop. Or simulators. This is real life. Zelda was a simulator? No, that's not a simulation. All right, go ahead. That's not a simulation.

That's a video game. That's pixels. Anyways, you made a comment about, I should fire up my Twitch, do a Twitch account. Yeah, dude. I do want to. And I'll tell you why. I was watching this,

I was watching- Isn't it crazy how many people watch people play video games? Yes. It's crazy. Yes. And if you actually have a little bit of a built-in audience, you are- Yeah, be good though. And you're actually decent, good, but here's the thing, what I've learned about this,

like I have a little nephew that doesn't, he makes a little bit of money doing it. Does he really? He makes money. Yeah, yeah. Yeah, he makes a nice little side hustle. It's not like, he's not rich. Why, because he's good at a game? Yeah, he's good. But you know, so here's the thing though, but you know, he tells me more importantly than being really, really good, it's

entertaining. Oh, people like, so now the home run is your badass and you're entertaining or your badass and you're famous. So T-Pain is really, I forget what game he plays, but he was being asked in an interview why he doesn't tour anymore, do any more shows. Just why? He's dropped how much he gets paid on Twitch. Look up how much T-Pain makes on Twitch.

T-Pain's making all his money on Twitch? Right, I'm like, what? I'm sure Deb, when he pulls the article, By the way, did you know Elon was not, we just came out, I think he's number one in the world in Diablo I know he's been hired the full no no just happened oh they just broke a record or something like that oh I don't know if it was number one or top four one of the

main investors for uber I guess was like the top ranked like we tennis player Travis that's the that's the founder. Yeah. What he makes 56,000 per hour dog 50 to 60,000 hours per hour. Yes. No. What? See how much you're making fun of me when I'm doing that over there. I had dropped out of my book. You're like, you're like, get into here. We're gonna do this. Fuck you, bro. 60 grand right now. You better pay me more. 60 grand. You podcast with you. If you start making that much, yeah, I'll definitely use your words. That's crazy. Wild, right?

Does it say what game he plays? Yeah, why would he tour? He's missing out on money. I mean, so to me, that what? So I'm sure I've never watched him, but I'm sure he's got like a sense of humor. He's a charismatic guy. Was it a doctor disrespect?

Yeah. Because he's just entertaining. Yeah, if you're entertained. and he was really good, right? So if you're really good and you have the entertainment factor, so how does that work? I've never been on there. You have it's pretty It's just like so it is it like only fans but for video games where you pay and then you access So a couple ways you get paid so it's just like you're streaming and so the platform is paying you for eyeballs and attention So they pay you yes twitch you're, they're getting paid by Twitch. Then people can also give you donations and stuff like that.

But he ain't getting it. Nobody's donating to T-Pain. He's already rich. Oh, I don't know. I mean, like if he- But that's crazy. So Twitch pays people because they're attracting viewers. So much viewers.

And then that's why you get paid per hour like that, is if you've got people's entire attention for an hour, two hour, three hours, just like if we did a YouTube video that garnered the attention of millions of people for hours. We get paid millions. You know, I was wondering like how much Eminem made for his like concert he did in Roblox. I don't know about that. Because like, I remember my kids were all fascinated by it because it was like, you

know, every kid was going to have to like show up and watch it and they're All like enamored by it and I'm like dude, that's there were so many people in their years. Yeah, that's so weird We're just this one. What do you see? Yeah, so he's playing games doesn't specify something interesting though Is 7-eleven paid him two hundred fifty thousand dollars to play any game he wanted for two hours All he had to do is say, you know go get some pizza or drinks down at 7-Eleven. So that's the other way they make tons of money. That's brilliant marketing, by the way. So once you get- Some kids watching

some will play video games. We should get pizza. I wanna get a Slurpee right now. No, that's all I want. So that's, I mean, once you get that much attention, paying attention to you, it's no different than how we have ads and advertisements that sponsor the show.

That's wild. Yeah, that's wild. And there's, and you know what? There's way more kids addicted to video games than people listening to podcasts. Okay, I got a question for you guys. What's the one video game that we've all played, but you know for sure you'll beat all of us in?

Like, do we all have that game? Do you guys have a game? Like, you think you can beat us in Street Fighter. For sure. Yeah, no way. For sure. Yeah, that's you thinking. Crush you at Street Fighter.

Well, you had Off-Road in here beat all you guys. He did. He challenged me. That's true. Yeah, it's usually like adventure games or like car games. I mean I'm smashing you guys. Oh, yeah I mean any I'll take you guys on any sport game NHL NBA never played on Madden all those I'll trash you in all those but you think you'd be me a street fighter, huh? I think I give you You play video games no, not really never huh? I never did it. No, only simulators.

Yeah, just play video games. That a boy. That a boy. GoldenEye, come on, let's bring that back. Oh, yeah, were you good at that? I was hell good at that game. I played that for days. Yeah, you played Halo for a long time, right?

Halo? I never really got, I got a little bit into that, but then I was out before it was like real popular. Are you taking immunity? What are you doing? Yeah, yeah. Are you getting sick? I just felt like a little itch you throw that that stuff a lot of shit going around that stuff There's legit. That's a very very good product from them. I don't think I've tried it No, it's it's really good. Anyway, so Street Fighter you guys you played. Yeah, who's your character Kyle?

Okay, Kyle's the best. Yeah Huh? I do like dial. Mm-hmm play anybody. Yeah, have you your character Kyle? Okay? I do like Yeah, have you seen the AI you're not like Charlie I was gonna tell you you could pick whoever you want for me Yeah, I'll dingy few. I'll spin Samurai guy I used to play him sometimes the wholesome the Indian guy The wholesome? The Indian guy? The samurai one. The samurai guy.

Oh, that's the honda dude. No, the honda. The honda is the samurai. I mean that's samurai, what do you call it? Sumo, sumo. I knew what you were talking about. That's the honda. Yeah, my bad.

The wholesome does the same thing with the hands too. No he doesn't. He doesn't. He just shoots out and hits this. He just stretches out. All right, I gotta cover this because Doug wanted me to bring this up because he's been waking up

in the middle of the night. What time do you wake up in the middle of the night, Doug? Around four o'clock. Okay, do you know what the top reasons why people wake up in the middle of the night are? And I think one of them might be, I don't know, do you have caffeine anymore? That's actually one of the,

that's the number one reason is caffeine. There's an enzyme, there's a- Not having caffeine? No, having caffeine. Yeah, so people might be able to fall asleep and then will wake up in the middle of the night because of a gene called CYP1A2 and how they metabolize caffeine.

So they'll go to sleep and then just start waking up in the middle of the night and not know why. It's oftentimes a caffeine. Then there's sleep apnea, that's the other one, by the way. So you might, yeah, for people who snore and stuff, will wake themselves up in the morning, and then perimenopause is the other one. So you don't have caffeine.

Probably not perimenopause. Check all the boxes. Whoa. Yeah, perimenopause is another one that's really tough. By the way, I've just learned this, with a lot of the hormone issues that women will experience, simply becoming more insulin sensitive tends to balance them out because of the hormone issues that women will experience Simply becoming more insulin sensitive tends to balance them out because of the relationship between things like estrogen and

Insulin so when you're your insulin become when you become resistant to insulin you start to mess up your estrogen and then progesterone As well. Hey you you're talking about back to Doug sleep, though You're talking about is it a good or a bad thing then from him to use a product like Ned's sleep? Is that something that he should? Great, great, yeah, Ned's sleep is, what they have in there with the cannabinoids and the herbs that are in there, they're all really good at getting you to sleep

and keeping you to sleep. By the way, you do use that. I do, especially when I wake up at 4 a.m. Do you take it then? I'll take it then, actually, yeah. Oh, you take it. And then how long do you stay asleep after that? Oh, then after that, I'm fine.

So sometimes I go to the bathroom at 4 AM. I go back to bed. And I just can't go back to sleep. And then I remember, oh, I should go take Ned's sleep. And then I get up and take it. And then I go to sleep. Yeah. Oh, that's great.

Does you guys have my nightstand is just full of all of our stuff. Do you do that too, where you wake up, you have to take things? Yeah, I mean I have it just in case. If there's ever like it, like if I have that next to my bottle I got all of our stuff. I thought waking up in the middle of the night

was just as you got older as a man, you have to wake up in the middle of the night, especially to go pee. It's been consistent for me since I was a kid. Yeah, but do you know that, and my wife was telling me this, and I read about it, that you produce a hormone when you're sleeping really deeply

that will allow you to just not have to wake up. The reason why you wake up to have to pee is not because you have to pee, it's because you woke up. Then you wake up, you get the sensation of having to pee, and then you go pee. Otherwise, you would've stayed asleep. Isn't that weird? That is weird.

Yeah, but you've had it since you were a kid. It's still, it's certainly, because I'll dream about peeing, and that wakes me up. So explain that, buddy. But, yeah. I have had almost every night that I have, because I get up to pee at least once or twice a night, every night, almost every time, one of those is

created from me dreaming that I have to go pee in the dream. You might not produce enough of the hormone that helps maintain, you've had that since you were a kid, huh? Yeah, it's been consistent forever. Forever, as long as you can remember. Do you pee, do you accidentally pee yourself sometimes? Never.

Okay. Yeah, never, not that I know of. Good. You should ask Katrina that. You should ask Katrina that. You woke up wet next to Adam. Yeah, little kids too, they'll start to, you'll notice this with kids too,

they'll start to produce this hormone as they grow up and they'll just stop having to pee in the middle of the night and how you'll know like oh we could take off diapers or whatever. Yeah How's your how's uh, how's your sleep going? Are you are you allowed to sleep in the bed with your wife? No, I snore too loud. Do you get kicked out? We know we have to sleep right now separately. So and it's really like a like a 50s couple. I know That's so stupid. I saw your No, I'm gonna you know what I'm gonna fix it dude, I's so stupid. I saw your, His in the hair rooms. No, I'm gonna, you know what, I'm gonna fix it dude.

I'm gonna fix the snoring. I don't even know if I believe you. I'm going to. You did a post yesterday when it was your day in the life, should I go after a 700 pound deadlift just to see? And even our audience was like, no asshole. Yeah, no, you know why I did that? I was so proud of our audience.

I posted that, I wanted to see what they would say. And the question was, should I go for a 700 pound deadlift? Yes, forget your health, go for it. No, you represent health, don't do it. 58% said no, they care about me. Listen to this. You know what I mean? That's nice, dude.

Well, they've watched you over the last five years. They're like, this guy's getting out of control with you. Somebody needs an intervention. Everybody else is here for the freak shot. You gotta race. By You gotta repop. Yeah. By the way, I feel like- Get bigger! Shut up, get bigger.

I bet if you go through and look at who said yes, like I bet there's an avatar. Of course there is. Most of all the guys are like, fuck it, there should be steroids legal in sports. Let them go as crazy as they want. Let's just see what happens. Yeah.

I was back there voting yes. No you weren't. Yes, yes, yes. You just wanna see what happens? Keep going. Yeah, see what happens. No, no, I was actually quite happy yes. No you weren't. You just want to see what happens. Yeah, see what happens. No, no, I was actually quite happy that they did that. So what, okay, if you're being honest,

and you're going to try and lose some weight, what is the strategy or plan? First, reduce inflammation, because that contributes quite a bit. So that's just reducing my calories, and not eating foods that can cause Inflammation so that already will get rid of eight pounds of water just off my body pretty quickly when I do that Yeah, so do that first now what I'm also I got myself a new CPAP machine coming. So another one Why yeah, because I like the other one and it just it was uncomfortable whatever but I did some research

And so I think I got I'm gonna get one with the like less invasive or so well the machine itself is a better quality one and then the mask I got I think I'm gonna get one that actually cuz it bothered me Do you like sit on the bridge of my nose and it just it would just Can you even sleep on your side with those things? You can but you want to know it's crazy when I did the nights I did get it to not hurt on my nose, I'd fall asleep on my back and slept hard, which is weird.

I sleep on my back every night. I never sleep on my back. I can't. Are you a side sleeper? Side sleeper. You too? Yeah. Oh, interesting.

Yeah, but sleeping on your back's probably more comfortable for your... Really, with his big ass glutes? I would think it would cause a low back. His hips are more, his big... My hips, my hips in the morning are always achy. I think it would cause his big arch in his... Well, that's why his hips hurt, morning are always achy. I think it would cause this big arch in his stomach.

Well, that's why his hips hurt, bro. Big old ass. Please, please, please, please. Hey, you're like a pregnant lady. You have to put your... He does. You have to put a pillow between your legs. He puts pillows.

Dude, I have a fuck ton of pillows, dude. So... I turn into a pillow monster, dude. I do, wait, hold on. It's embarrassing. Hey, you know what? I started using a lot of pillows too, but let me guess. You have one for your head. Yeah, one let me guess. You have one for your head.

Yeah, one for my head. You have one for your arms. Well, I have two for my head. OK, two for that. But yes, but yes, Mel, you need two pillows. I need fucking, listen, otherwise all this shit comes up like hot lava. Oh, OK, OK.

Bro, you have to like, I got to get my head up a little bit higher. You have to take the pillows and like structure yourself and what? Yeah, I have it. And I got to fluff it too. If I don't fluff it too. I gotta fluff it. Shit just sinks, dude.

Like I got like a cannonball. And then I put one over my top of my head because the demons. A pillow over your head? Yeah. Why don't you just wear an eye mask? Because that's fucking dumb. Or dark the room out. Do you guys not have a dark room?

Hold on. Yeah, I dark the room but I still like, I'm like no. Oh, you put a big ass pillow on your head? I just, I always have since I was a kid. He's always done that in the room, but I still like I'm like no I just always have since he's always done that in the hotel. I just thought that was Okay, so what had your head to under your head one on your face? Yeah, well on my face It'd be well as I have a fucking arm. Yeah, like one little pillow. Yes, she says one I just steal hers all the time. She's mad And I have like an arm pillow. That's like this big and I that's where one I Hug hug and then have the one here. So here and I'm here. Whoa

No one here. Wow. I know it's a lot. It's like a mountain of fluff. Adam's hips are comfortable. You ever see him put his legs together? He looks like he's asleep. We'll have another pillow sponsor. He sleeps all night. I don't know what happened to our pillow sponsor. I don't know, that's a good question.

When I was younger, in my 20s in particular, I could still fall asleep whenever I want, but I slept hard. I could fall asleep and then that was it. But that's my answer for not having a CPAP. So I'm gonna do whatever I can. I'm gonna get it, dude. I don't snore right now.

I snore when I get like... Every time I've shared a room with you, you snore. Every time. Yeah, but that's different. We're traveling, I'm taking any drug I can to put us to sleep. Wait, why does he put us to sleep? What do you give me?

Oh no. I'm drug Justin. Man, I was going to say. It's a little different when I wake up in the morning. I had terrible dreams all night long. Yeah. No baby oil in my house. You can't count hotel sleep because I'm sure like we, yeah, that's not like at home. I mean, Katrina says that. She goes, I always ask her, have you heard me snort a long time? And she's like, no, you haven't snorted a long time. It's normally when I get up weight, like how you are.

If I start putting weight on, I get to a certain, and it doesn't matter, it can be good weight, it can be muscle, just once I get to a certain size. There's a genetic, your tongue grows too, right? Your tongue grows, dude. If you gain weight, your freaking tongue gets fatter. It's so weird. It screws you.

There's also a genetic component, I think. My grandfather, the one who passed away a couple years ago, bro, he would snore so loud in the house. If you slept at my grandparents' house. It didn't matter what room you were in. That's Katrina's brother. When he stays over and we have holiday bullshit, everyone puts him in the furthest room.

And then there's white noise in between. Yes, and if his door is open, whole house will hear it. And you can hear it through the door for sure, but if it's open, fuck everybody, sleep up. That's how bad he is. Do you know that there's obviously most common reasons why people get a divorce?

Do you know snoring makes the list? Really? Have you guys seen that? It's a small percentage. Infidelity, money. How many divorces happen because of snoring? What are the top 10 reasons for divorce? Well, I don't think it's the top 10,

but there's like enough where it makes the list. Where people actually, imagine you get divorced because you snore. Drugs. You'd be so mad. I think that- I mean, think about it, I could see it. If you have a partner who does,

and he or she is not willing to do the work to probably solve it or fix it. Well you've got other problems in your marriage if that's your divorce. I mean you're right. It's not just the snoring, loading the dishwasher wrong. Yeah, man that one drives me crazy. That drives you crazy.

For one it drives me crazy. You know I talk about, I mean I'm the dishwasher fucking organized guy, right, my big tip that I gave fucking once. One in ten years. The one viral tip that you gave. What the fuck? Oh, it's good that you got that guy on the show. He gave us that one-

I put that in two stones. Dishwasher tip. My wife still just doesn't follow the rules. She doesn't? You know she does it on purpose, because she knows. She doesn't, no, she just doesn't give a shit, is what it is. That's what I mean.

Because I do the dishes at night. She does them when she's home with Max. She's like, thinking of Adam as a stupid, who cares? And I don't, you know, when you've in the, when she's home with Max, she's just- She's like, she's like thinking of Adam as like, stupid, who cares? And I don't, you know, when you've been this, when you've been in there this long, you just chalk that shit up, right? This is just, I had to take all her dishes out

of the dishwasher and fucking put them all back in. No, you don't. What happens if you just hit play? Does it just clean them all? No, no, no, no, no. Hit play. You know what I mean. Yeah, you know how many times he's done dishes right there.

She just hit play and then just, oh God, bro. You just throw some soup. Oh, you're the worst person to do it. And you do this every night, dude. Oh my God, dude. Oh my God. No, like. It doesn't just clean them.

Of course it does, but in order to, so what happens is. Here's one of your sound, like ridiculous. Go ahead. No, I'm not gonna say ridiculous. I'm gonna sound brilliant again. Yeah. So get ready. Maybe you can learn something right now.

Get your notepad. Yeah, get your notepad. Play. Probably something about unloading it. I'm brilliant again. So get ready. You can learn something right now. Get your notepad. Yeah, get your notepad. Probably something about unloading it. Hit the play button. And then matching something. No, no, no. I'm just, if you don't load the dishwasher right, you can fit probably a quarter of the amount of dishes.

Oh yeah, yeah, yeah. So when I get there at nighttime and she's thrown everything, right? She'll throw a fucking big plastic pot in there. You say so and it's like, bro,'t even do that. Yeah, bro, silverware's all mixed match. And I'm like, you know, I would say like, and I got to do the dinner dishes and there's no room to fit the five dinner dishes in there

because that shit's in there. So I got to take it all out, reorganize the silverware, put it all the way it should be in there, wash the big fucking plastic thing that's this big that shouldn't be in there. Your wife does that? That's a guy move, bro.

She's a dude. That's a dude. That's a dude. She's a dude for all those things. She looks at us, I wanna watch this. Yes, dude. I haven't even said so. So I don't even say she, I just chalk it up, man. She's amazing in so many things.

Of course. She's so awesome. That's a good spouse right there. That's a good marriage right there. You just have to, I mean. You just deal with the little thing. When you've been together for a really long time. That's true.

But I tell you what though, it took me a while for that to register. I had, you know, I don't know if it was age or being together with the right things. When you've been together for a really long time. That's true. But I tell you what, though, it took me a while for that to register. I don't know if it was age or being together with the right person for long enough. Or you just give up. Yeah. Yeah.

No, you really do. You start to go like, you know what? It is very annoying. Very, very annoying to do it. But it's like, OK, it ruins three minutes of my day every day. And it's like, for the amount of joy she gives in my life, that if I could just power through those three minutes

That's right And I wouldn't trade that three minute frustration for all these other things that she's probably doing while I'm doing that So it's just like you got to learn to chalk that shit up. That's hard. And I think it takes I don't know marriage maturity To get to that point because you're never gonna find somebody who's 100% fucking exactly like you or perfect with that. And so you gotta look at those things and be like, is it really that big of a deal?

And you know what, I've even tried to reframe it like, it becomes my- Let's take a big deep breath, that's what I do. Put on my music, smoke my joint, it's my quiet time by myself. Try as if you're using drugs, Jesus Christ. I didn't smoke weed before, I didn't smoke weed. What's your secret?

Hey, you know what though? You hang around old couples, like I'm talking about people who've been married for 40 years, 30, 40, 50 years, and you hear them when they joke and talk about each other, it's exactly what they do. It's like, oh, that's just how we use her. That's just how she, and that's just the way it is. I mean, how many times, I mean, do you see this

with couples, like the stuff you decide that you're gonna fight it is. I mean, how many times, I mean, do you see this with couples? Like, the stuff you decide that you're going to fight over is like, really? Like, you're going to die on that hill? Like, you know how much like, my parents are great at this. When I was a kid, they used to fight all the time, right? Now it's like, they'll bicker, and it's funny, and then they'll both laugh about it and tease each other. Like, I mean, lots of things.

Like, one of them is like, my dad, when he tells stories, he loves to tell stories. And'll exaggerate you know he'll tell the story and he'll talk about like oh yeah dude she just calls him out the whole time and he just rolls his eyes you always got to talk and they just go back and forth but I remember I was a kid oh yeah dude he would tell a story she correct him and he'd be like like you're ruining the story, it'll cause like a fight. That's how I remember it. Yeah, exactly. Oh my god, dude.

That's good stuff. It's so true, though, dude, so true. Do we have a shout out for today? We did, we did, what did we decide? Doug, we decided, I think it was a show, because we had a silo. Yeah, yeah, silo. Silo on the Apple, so we watched the first season,

it was amazing, this is the second season came out just now and Sci-fi it's it's they're living in these silos that are underground That's right. You told me about this and it's did you never watch it? No, I don't have Apple TV Too cheap Do you want a part of our video game? Buy Apple? What's going on over there? But you keep talking about it. It's good.

No, you'd like it. I'm not a big sci-fi guy. I really enjoy it. Is there a lot of good stuff on Apple TV or am I going to pay for Apple TV? Apple TV is one of the best. There's a ton of good stuff. Apple TV is one of the best. They also have Foundation, which is another amazing sci-fi show that I'm waiting for, I don't know when

they're coming next season, but that's a really expansive like Dune kind of quality sci-fi. If you had to nail down to four streaming services, what four are you doing? Well, I have Netflix, Disney because of my kids, Amazon Prime, that's all we use, actually, just those three right there. Yeah, so Disney's solid. Netflix is the junk food of streaming,

so it's like, I guess. Dude, I don't even use Disney anymore. Oh, you don't? None. Not at all. Not at all. Really? My kids never even liked it growing up, either,

which is interesting. Yeah, I was born on, I was raised on Disney. You're like Universal's, I was raised on Disney. Oh, we had all the VHS. I know, I did too. I was like, you know, fond of all the characters and stuff, but like, it's born on it. I was raised on this. I was raised on it. Oh, we had all the VHS. I know, I did too. I was like, you know, fond of all the characters and stuff. But like, it's interesting. Yeah, we don't even watch that.

Yeah, I actually make Max watch it with me. Yeah. Because you like it that much. I think so. I grew up, remember, I'm oldest of five. So not only did I grow up watching it, but then I had. Oh my god, it's me. Same thing.

Four siblings behind me watching it. Yeah, so you're watching all this stuff. So I watched every Disney classic 30 times. Maybe, probably more actually. Like so, there's a lot of nostalgia there for me for every one, I know all of them. You know, and I've seen all of them a ton of times. And so I like to, I make them watch.

Do you have a favorite that's not like a, like a everybody favorite? Yeah, yeah. Which one? Sword in the Stone. Oh, that's a great one. That's my favorite. Yeah, that's one of my favorites.

I like the Lady and the Tramp. Yeah. Yeah, I. That's my favorite. I liked Lady and the Tramp. Yeah. I liked Robin Hood. Robin Hood? Oh yeah, that was pretty good. Jungle Book, my number one though. That's the best one. You know what's really crazy,

have you ever gone back and looked at when all those were made? Old. Really old. Oh yeah. And they used some of the same animations, they just repurposed them. Yeah, like the Jungle Book and Winnie the Pooh.

There's like a sequence where Robbins, or whatever his name is, is like running a log and doing something, and it's the same sequence for the Jungle Book. Yeah, yeah. No, I mean, so that's why I watched, I did stuff that, new stuff that Disney does, I don't watch any of that shit.

Yeah, I think that, that's probably, if I could get into the old nostalgia stuff. Yeah, I really, I watch that. I do like too, they do a lot of these like shorts. Yeah, they're really good. That's cool with Max. And around the holiday time right now, it's really cool. There's a lot of like Christmasy stuff

like that's what we watch. So Disney gets me on that one. But I think Apple's the best. HBO and Netflix and Apple. Oh, I do have a, that's where I live. That's where I'd say also. Brain.fm plays sounds and music that induce different states of mind, literally

changing your brain waves. In other words, if you listen to Focus, your brain will get into focus state. Or if you listen to Meditate or Sleep, you get the picture. Go try them out for 30 days for free. See for yourself. Go to brain.fm forward slash mind pump. All right, back to the show.

Our first caller is Emma from Iowa. Hi Emma. Good morning. Hi. How are you? Morning. Hey guys, long time listener to the podcast. So thanks for all you do. I tell everybody who will listen to tune into you guys,

you've made such an impact on my life. And we've been on lots of walks together you guys know nothing about, which is the only time this isn't creepy to say to someone. So, I have been steady into lifting for at least the last three years, into fitness since college. I graduated high school at 215 at 5'7 and I'm currently

145 pounds. The latest DEXA scan says 28% body fat. I'm a person who's always chasing the next goal. I lift weights and move my body because I enjoy it. I'm a mom of three little girls so life is busy. I've done maps, anabolic maps, aesthetic. And at the time, this email was currently planning on starting that split. I have since done that. I have an at home gym, so that makes things easier. I've taken a big leap this year and signed up to get my personal training certificate. I would really like to do this on the side to make money, but to also help

people love weight training as much as I do. I feel like I'm constantly telling my friends, mostly women in fitness and, or the intense programs like 75 hard. I'd love to get away from that message and help people invest in the hard, but really easier route. I really do feel like my intentions are from that message and help people invest in the hard but really easier route. I really do feel like my intentions are good and I could help people, however, and here comes my question after getting windy, sorry. I have such bad imposter syndrome while making this leap from a hobby to something somebody

pays me for. Everyone around me acknowledges my successes, but I was a fat kid in high school. So I feel like I have a little bit of body dysmorphia I carry around. It's hard for me to feel like I'm at the level to coach someone. How do you get past the feeling of being an imposter when you start to train people? Yeah, great question. I love this question because it is.

It's the most common. And the secret to this is radical honesty. Is being comfortable with who you are. Just like you just described who you are to us in your journey, where imposter syndrome starts to creep in is when people are not honest. Or they act like they know something that they don't know or they claim to be something that they're not so you know and I think trainers get trapped here because they

immediately start comparing themselves to their peers and think oh why would they want to train with me when they have you know Danny over there who's got you know 10 certifications and four years experience and he's so smart and they start playing this comparison game and then they feel they need to communicate or talk just the way versus be you and be yourself and own where you're at in your journey and that this is new for you but you have a love and a passion. Your love, your passion comes through when you communicate just like you just did right now.

I can see it, I can feel it and so there's no need for you to pretend like you're something that you're not. It's, by the way, everything you said is a selling point for a special client. First off, I've never met a trainer ever that didn't struggle with body dysmorphia in some way, shape, or form, so that's just a fact, okay? Good, I guess.

Number two, the trainer who used to be overweight or used to be unathletic or overcame some kind of physical challenge or whatever, is gonna be, they're gonna connect to the average person far easier than the trainer who was born fit and muscular and everything came easy to them. And that's just, that's a fact. That's a fact.

It's a superpower. I've seen that time and time again. You don't want to be the person, first off, the most successful trainers I've ever worked with, as defined by people who got their clients great success, who had built amazing careers, whose clients love them, who love their clients. Those trainers were never the smartest ones. They were never the ones that knew the most stuff. They were just the ones that that were able to develop the best relationships. And relationships are

built on vulnerability and honesty. Now as far as knowledge is concerned, always seek knowledge. Okay, so if you love this, I'm sure that's always gonna happen. You're always gonna be looking to learn more. Stay on that path. You guys are always in the background. Thank you. Anything I'm doing. That's great always in the background. Thank you. Of anything I'm doing. That's great, and that's gonna keep you, it's gonna keep it exciting for you. Every time you learn something new,

it's gonna just reinvigorate you to maybe wanna apply it on your clients or to see things a different way. So always seek out more knowledge, but you're never gonna be the person that knows everything, but you do wanna be the person that the client can count on who's gonna go find the people

or find the information. You wanna be the trainer where the client comes to you and says, hey, I have this challenge or this struggle, and your reply is, let me go see if I can find out for you, or let me go talk to some people that I know, or I think I know somebody who might help you. That's who you wanna be. You don't wanna be the one that knows everything

because you're never gonna know everything. Yeah, you wanna be the maven. I mean, we've talked about that before, but it's just having that mentality that you're gonna figure it out with them. Like, you're in their corner and you have their best interest in mind and really they just wanna know that you're listening to them.

Like, that's really what brings them back is that you're concerned about their needs continuously. And whatever you don't know, you can go find out. And you know a lot more than you realize going into this, more so than your average person. So that's something that always drive me. This was a struggle for me for sure too, because I'm not like the most outgoing, like charismatic. I'm like trying, like it was really a struggle for me to get out there and promote myself amongst strangers. And so I had to get over that. But you're gonna get through it.

You just gotta immerse yourself in it and be confident in the fact that you're passionate about this, you're gonna help people. Keep in mind what Justin said. Most people, you're only gonna be able to apply 2% of what you know anyway, because most people don't have a fitness routine, they're, you're working with just the basics

when it comes to nutrition. Now, clients in rehab, or people who have really, you know, kind of rare situations, that's where the knowledge stuff can start to kick in, but that makes up a really small percentage of most people's clientele. But I'll tell you this from an education standpoint. First off, where are you getting your certification? Are you going through NASM? Yes. Perfect. They're the best. So go through NASM. The second certification you should get that I

will give you the most value is their Correctional Exercise Specialist Cert. So you're gonna get the CPT, which is the first one, that's the Certified Personal Trainer Certification. The next one is the CES Cert. That one is gonna give you so much value as a trainer and the most applicable knowledge for most people. Now I will tell you this and I'll warn you, however hard the CPT Cert is, it's 10 times harder.

The CES one is 10 times harder, but it is the one that was the most valuable by far that I ever did. You do those two right there, and then you combine it with your experience as you continue working with people, you're going to be great. Or you combine it with our course. The next thing I would tell you to do is, our course is very much so centered around the building the business part. So I think the NASM will take care of the practical education

and knowledge around training people and corrective exercise, which Sal recommended, and then the actual building your business, scaling, communication with clients, signing contracts, all that stuff. That's what we built our course around. I think the two of those, but I want, and I don't know, Emma, if you've ever heard me tell

my story of being thrusted into a leadership role at 21 years old where I was the youngest, least experienced, least educated and now I'm leading 15 trainers all more experienced, all more educated than I was and so it was just it was a crazy learning experience for me to go through that and one and obviously to get to that place I was quickly the top trainer in our area. And the way I got there was not by being the most knowledgeable, but was every time I got hit with a question, which, by the way, every day I'm getting hit with questions from trainers or clients,

and every day I don't have the answers. But I would be so quick to be like, oh my god, let me talk to Sal. He's the best when it comes to these things like that. And I'll let you know what he says. Or oh, then I'll let me I'll meet with Justin because he's just like this mobility guide He's taught me everything about I was so comfortable with who I was and okay with saying things like that and think of How I explained that about those trainers you have us in your corner like that So if there's ever something that you get hit with that you're not 100% sure or 100% confident because you've already taught it and done it, you defer to, you know

what, let me look at some of that stuff with my boys over at Mind Pump. Those guys are brilliant. They've taught, like don't be afraid to give that credit to somebody else. And because that's what they pay you for. They pay you to get their answers. They don't give a shit if it came from you or Tom, Dick, or Harry. They just want the right answer. And if you're not 100% confident in what that right answer is, defer. Defer, but tell them, I got you.

Don't worry, by tomorrow or later on today. What they really want is a guide. That's right. They want a guide. And it's okay. We always encourage trainers, use all of our stuff. Askmindpup.com every time you get a question and see how we would communicate that answer and see what videos we have to share and use all those tools and resources for you to

look like the genius even though you're you're deferring all the stuff. Emma a couple things that I think will help you do you have prime pro that's a very valuable program for training? I do have that one, yes I do. Do you have Maps Prime? I do, yes. Okay, let me think. What other programs do you have? Because there's programs that some of them. Symmetry.

Do you have symmetry? Same thing. I don't know that I have symmetry. All right, well let me send you that because that's some good workout programming that I think you'll benefit from as a trainer. And then also, you just called in at perfect timing. We're gonna air this later, so when this airs,

this webinar will be done, but tonight, 4 p.m. Pacific, Adam and I are doing a free webinar for trainers talking about how to manage and build a business through the holidays as a trainer. So the holiday season is a very tough time for trainers and coaches. So go to trainerwebinar.com, and you can attend the live webinar or you

can watch the replay. I suggest watching it live because we typically do some fun giveaways and stuff. And then every other month, it's free education. Every other month, Adam and I are going to do a webinar for coaches and trainers and it's all free. And it's literally just to teach trainers and coaches how to build their business, how to be better trainers, like everything. And we're going gonna do that ongoing and at some point Hopefully every month right now. It's every other month So good at trainer webinar comm and sign up it will send you symmetry because I think that program will help you. Yeah Thank you. All right, you got it. Thanks for calling in following us for so long. I appreciate all you guys do you got it?

That's a common with trainer the most common thing is imposter syndrome. Because you think, when you get into the space, you think that you have to be the fittest, ripped-est, smartest, like, you know, god of fitness. First of all, that person doesn't exist. But second, the most effective trainers were almost never the most knowledgeable. They were the ones that knew how to build relationships.

That was it. And you can't even apply all that knowledge to 99% of people anyway. Most people need to learn how to struggle. The ones that came in that had all the education and know-how or they looked the part and were very much fit and ripped and shredded, had a really hard time relating with their clients and really thinking their way

through that, how to be able to contact and be able to make waves with their clients. I didn't realize that this was a superpower of mine until way later because so many trainers would communicate the imposter syndrome thing and I thought, man, what did I do to get by that? And it really is radical honesty. Is when you're in that,

when the imposter syndrome creeps in, when you are talking about something you don't know about, or you haven't experienced. And of course that's going to happen at the beginning, because you're getting all different types of people. And of course you're going to see situations that you haven't seen yet. You're brand new. Yeah, I don't care even if you are well read. That's going to happen to every trainer

and the ones that are most comfortable with admitting that and being okay and comfortable with saying that, I don't know or oh wow I haven't trained a client that has that but I'll find the answer out or I know somebody who has the answer. That's all they want and the more comfortable you are with saying that, the easier this imposter syndrome is. You won't have it because it's when you are not honest with yourself. That's when it creeps in. That's when they perceive you in a way that's false.

That's right, that's when that creeps in. And if you just own who you are and where you're at in your journey and understand that that will not only hinder you, it will make you better because people love that radical honesty and authenticity. So be that person. And I used to literally, I wouldn't know the answer to something the client would ask me.

And then when they left and I had time, I would read about it, learn about it. And then I would find people, I would talk to them. And then the next thing they came to see me, I'd tell them, hey, by the way, I looked that up. Here's what I learned. Here's what I learned, I had a friend that does this, they work on this, this is what they recommended.

This reminds me of this thing over here. Here's what I learned. Here's what I learned, I had a friend that does this, they work on this, this is what they recommended, this reminds me of this thing over here, here's what we're gonna do, and people just loved it. It's also a great way to be liked by your peers. Because trainers are so ego-driven and scarcity mindset that they don't tell each other, they don't talk to each other, they don't ask each other questions, that if you are that trainer who gives those other trainers credit and asks them questions,

people love to give you the answer and be the smart one. So I just I leaned into that. I knew that I knew that like Sal loves to answer all those questions. So instead of me trying to bullshit my way, I'm going to go ask Sal and then he feels good about telling me and teaching me. And then you also empower the client. Like it's just a it's a win all the way around. If you can just get past the not being yourself. Be yourself. And by the way, because this is going to air after we've done our webinar, I think trainerwebinar.com is always the website you can check. And it's every other month.

So if you're trainer listening, they're free and we're going to teach you stuff for free. It's our way of giving back. Super valuable content. Check it out. Our next caller is James from Florida. James, how's it going? How you doing, James? What's happening?

Thanks, guys, for having me today. You from Florida. James, how's it going? How you doing, James? What's happening? Thanks guys for having me today. You got it. So, hey, I'll just go ahead and dive right into my question if you don't mind. But first accolades to all of you guys. The revolution, fitness revolution. I love it. And you know, I really have to say a shout out to Doug. I know he's keeping you guys straight. Appreciate everything he's doing. He does. Without Doug, we'd be in jail. Yep. Okay. Well, yeah, we all have those guys. Yep. So, I'll give you a little background. The 53 year old man, I really just took up strength training till about, I was actually

40, found your podcast about two years ago and then switched more specifically to strength training as you guys prescribe versus let's say functional fitness, crossfit of course. Recently, Adam, I've been watching your journey and I've kind of come into some of the struggles that you had, not the injuries, I thank God, but some of the struggles with traveling. I travel one week to two weeks every month. Currently, I'm fitting up phase three of anabolic. However I've stayed in each phase longer than the three weeks, about four weeks and actually phase one probably did more like five weeks. I was really getting comfortable with the heavy weights and a really long rest. I had to train myself just to enjoy that. When I'm at home I do the normal programming, nothing odd

there, but then when I travel I find the best gym I can find, or the best hotel with the best gym, and I use the home version and work through that. So I go back and forth between the home version and the regular version and then I modify as I can, someplace I don't have dips, so I'll use the treadmills, get in between the treadmills and do dips there. So kind of like, I have kind of two questions. One, did I really get the best at anabolic because of the traveling?

Probably better if I was one place the whole time. But I did get significantly stronger. I did lose body fat. And then the other one, what should I look at next with that kind of travel schedule? I do want to say I bought the um anabolic or the uh maps anywhere. I tried it. It just seemed a little easy. I don't want to say was this not a lot of volume or a lot of um for me to really dig my teeth into and that's why I went back to the anabolic. Yeah good

question. So could you have gotten better results had you not traveled? I mean probably. Travel is not conducive to fitness. You know you're sleeping in a different place, there's time changes, you're eating out. That being said, I mean you did great. You did really really well and I'm assuming your travel is related to work so it's probably something you can't you know get away from anyway. So I think you did really well. Now a lot of people get stuck in MAPS Anabolic and I understand why. It's a great general strength muscle building program,

typically for most people that produces very pronounced immediate results. And so people can get stuck there and I'm gonna tell you not to because although the program has a lot of strengths, there are some weaknesses. There's no perfect program and one of the weaknesses of MAPS Anabolic is it trains you primarily in one plane of movement. You're not doing really any

unilateral type exercise. There's no lateral stability. There's very little rotation and so what'll end up happening over time as you continue to get stronger and stronger in maps Anabolic is you may start to run into aches and pains and injuries and start to develop dysfunction So I definitely don't think I know it's not the program to stay in all the time. It's a great program I love it, but I think good follow-ups are like symmetry if you're traveling suspension is great I think map suspension is a great program and you can make it very difficult by adjusting the angles. And it's a you know closed chain movements, it's body

weight, it works on stability differently than other programs. So that would be the program for travel personally. It would be suspension. All you got to do is take your suspension trainer with you. I love that. I'll echo that. I love suspension training. It also addresses some of the things that we're lacking if we're doing anabolic. But I mean, if I could choose the program, it'd be MAPS performance when you're home and then MAPS suspension when you're traveling. I think that will drive. Now that doesn't mean you have to stay there forever. I just think that on an annual basis, you want to interrupt the MAPS anabolic training with at least a one time running through

like MAPS performance, just to address those things. Otherwise, like Sal's saying, another way to say it is that you are building a drag race car right now, and you're eventually in life gonna have to take corners. And so if you, and right now you're doing a good job of building that horsepower up, but sooner or later it's gonna be real fucking fast,

and sooner or later you're gonna have to take a turn. And you're gonna take it and you're and that's where shit goes wrong or you get hurt or you know and I'm a perfect example of that so it's like the preaching the choir here right so you know obviously let me be the example of what not to do okay James and that that's what's going on is that too much horsepower too fast in one direction should have been addressing all the other stuff and so yeah don't be an idiot like me. Make sure that you address that. And you only need to do it about once a year of either running a either map symmetry or a mass performance. And then you can

get back to anabolic because if anabolic is really working well and is conducive for your life, I like clients that you don't have to fix what's not broken. So go ahead and use it, but just know that we want to make sure once a year we interrupt that with a good program that challenges range of motion and moving in different planes and unilateral work and performance and symmetry does that. Yeah. OK.

The only thing I would add to that is like, OK, if you're that kind of guy and you obviously sounded like you did CrossFit and you're like, you want to you want to challenge every now and then you try our old time strength program. I challenge you to do that. It's really difficult. It takes you through every single plane of motion. Oh yeah. And yeah, you're going to have a doozy with that one. I like that. I like that. James, when you travel, how long do you travel for and how often? It's so it'll be like a full week at least once a month. Sometimes it'll be two times or two weeks in a row, but not often, but at least once

a week a month I'm on the road. And it's a seven day block at that point in time. You know what, to be honest with you, James, like your age following MAPS anabolic, if every three weeks you took a week and did suspension, that would probably, you'd be able to stay in Anabolic as long as you want. I mean, you'd be able to keep it. That'd be a perfect recipe. Either that's out, or, and we'll give you MAPS Performance

and Suspension, so yeah, both of them. The other thing we could do is during that week, you do just all the mobility work in performance. So literally, since you're in a hotel anyway, you give yourself that one week of this is the week where I do all my body weight mobility movements in my hotel room. You'll be stronger when you get back. And that will address all that really well and then you go right back to your anabolic on your home that would really serve you too. So that's also a cool option we could do too. Yes, I appreciate that. Sounds makes plenty sense like a semi-D-lobed are quite weak.

Yeah exactly. That's right. Exactly. that's actually perfect out of all the options I think so okay I'm assuming do you not have performance or suspension because we will send those over to you I do not have you know that I have anabolic I have the probe prime pro and I have 15 and anywhere but I don't have either one of those two. We'll send them to you. We'll send those to you James. That's really pretty I appreciate it. Hey Adam to answer your question I've got plenty of time to watch the podcast on the airplane so I'm keeping up with both of you. Oh yeah.

Right on. That's good to hear. Thank you James. Appreciate the support. I appreciate your time guys. Have a great one. You got it, take it easy. Thanks. You know what the irony of that is that if everybody lifted hard three days, three weeks out of the month and one week did like a deload,

we would all do really well. That's like the sweet spot. If I could do that. Honestly, yeah. I can't do that because I wanna go to the gym, but if I did that, it would be good too. Yeah, people get kinda bored with it, but it's get that it would be people get kind of Yeah, bored with it But well, it's so good for you the hardest part about that is that when you're off the week like that

It's the getting right back on the horse, right? You get used to like tape taking off and that's always the hardest is when you've been off for a week is that first day Back and so you lose momentum That's the hardest part about taking that I get back that we caught and so that's why I think I love the idea of just Like doing the mobility days from performance during that week. And you don't need anything but your hotel room to do all that stuff. And then he'll still be in the routine of doing something every day. So it won't feel like he's completely on vacation or taking off working out. And then he gets right back to his strength training, doing really well. Our next caller is Kyle from Texas. What's up Kyle?

Doing Kyle. How's it going man man? How's it going, man? Doing good. How are you? We're doing good, dude. How can we help you? Good. Well, I'm just going to get started off with my question, read the email, I think.

Is that OK? Yeah. That'd be great. Yeah, basically, so I'm a dad of eight children that are 12 and under. Holy faggot. Full-time interns, agents, and pastors.

So we don't have a lot of free time. And I've been working out just about 15 minutes a day for the last maybe six months or so. And then about two months ago, I was entered into a race my brother wanted to do. And so he entered me in as well some brother but I started listening to you guys talking about protein intake and everything and I started following you know getting 150, 180 grams of protein a day just close my body weight was 205 at the time and thanks to you I gained about 15 pounds before the race so that was that I was didn't make the race easier but it was muscle nothing nothing went up as far as clothes size or anything I

could definitely tell that I had gained muscle a lot of strength gains I used to work out regularly but of course you know with kids and everything else coming up that kind of fell off but my real question is when we did this race I was able to run about 12 miles you know walking and running alternating but I really want to get to the point where I could just lightly jog you know three to five miles without getting crazy out of breath. And so I guess what I'm what I'm trying to figure out is what would be the best way to make it so that I don't lose muscle mass, but, but I can still increase that endurance to where, you know, it's, it's not a big deal. I'm not

looking for record times or anything, but just to be able to have the fitness level to just be able to say, Hey, I'm going to go for a run and run for three to five miles. Oh, great question. Run performance. First of all, eight kids? Yeah. Wow, God bless you, man. That's amazing.

Yes. Good for you, dude. All right, so if you can run a mile, a mile and a half quickly, then you'll be able to cruise three miles, or maybe even five miles. Really, it's just about practice. So if you ran a mile three days a week

and just didn't even increase the distance, just tried to get better with your time slowly over weeks and weeks and weeks, then you should be able to pick up and just run and cruise a three to five mile at a slow pace. You should be able to do that if you can run a mile pretty quickly. So I would just practice, and a mile doesn't take much, you know, you take 20 minutes out of your day. So I would practice, I would just practice getting better at running a

mile a few days a week. Now as far as muscle is concerned, you know, if you don't push it too hard, you're probably going to be okay. But I mean, it's a trade off. It's always a trade off. You know, it sounds like you want more stamina and endurance. You're probably going to be okay. But I mean, it's a trade off. It's always a trade off. You know, it sounds like you want more stamina and endurance. You're not chasing so much endurance like running a marathon where you're going to sacrifice a ton of muscle. So I wouldn't worry too much about that. You'll be fine.

If you're a mile can get, you can get a mile down to eight minutes. So obviously you're probably not going to start at eight minutes, but you can get it down to that. And eight minutes of, you know, relatively down to that. And eight minutes of relatively intense cardio is not a lot of cardio. And that's not gonna be this massive endurance signal that's going to tell your body, oh, we don't need muscle.

Especially if you do it and then you go into your strength training. So that's kind of what I would do is every, if you've already disciplined yourself to do this 15 to 20 minutes of lifting every day, is I would just run a mile before I do that. And every day I'll try, every day that I do that, I try and improve it just slightly.

So if the very first time you just go at a very easy pace, just to get it completed, figure out what your time is. Let's say it's 12 minutes the first time. Well, next time you do it, try and do it under 12, just barely, get under 12. And then after that, just try and get under 15 to 30 seconds. And just keep cutting it by 15 to 30 seconds until you're down to where you're running a nice 8-minute mile or less and if you can run an 8-minute mile

you can definitely run 5 miles. Now I'll say this Kyle one thing one caveat is really emphasize your technique on your running okay it's one of the most common ways that people develop overuse injuries is that they just start to inject running into the routine and if your technique, if your running technique isn't great and you're running a lot, you will start to develop like knee pain, back pain, hip pain, that kind of stuff. So really just, you know, I wouldn't even, I would just start out by just perfecting the technique of the run and see if you can make it feel good and then slowly over time get faster.

But really the technique is the most important thing. Would you consider like a, are you running on a treadmill or outside? What would you be doing? Well, it would be running outside. What I'm really doing now, what I'm starting to do, I did in the past is following kind of the, I don't know if you've heard of Phil Mapitone, kind of it's like zone three training, where you just slowly work up to where you can keep

your heart rate, you know, for me it would be around 135 to 145 until you can slowly increase your speed at that heart rate. So you're not really pushing the heart rate. I think that should have muscle sparing effects. That's good, that's good. Yeah, and it's a shorter period. Like we said, a mile is not, it's not a long run,

but really, I really, really wanna emphasize technique, though, Kyle, because what happens is a lot of people, they'll focus on their heart rate, they'll focus on the perceived exertion, and we just take for granted that we just, oh, I'm just gonna go run, but if you haven't been running for a while and this isn't something that you practice often then your technique is probably off it's probably not good and it's probably not bad enough to where you'll run a few times and hurt but over

the next weeks and months if you continue to do this you may start to notice issues. Did you notice anything after your run with your brother? No I didn't. Okay. I didn't know I I will say I did run for a while probably six or seven years ago I ran regularly and so I I'm kind of a nerd about things so I would buy six or seven books and read them before I do anything. I would consider too, like, not going too long with your running and really start, obviously, what they're talking about, and easing it in and kind of ramping yourself up. But then once you're at a level where you could do some sprints, you can do a little bit more intensive bouts where you undulate that. So you're undulating it, you're getting like a good

sprint, you're getting a cool down period, you do another sprint, cool down period. That's like strength training. So it's just like strength training, it's more anaerobic, you get the same effects. You're going to find that that translates really well to endurance and durability. So, you know, that's a consideration. One of the main things too though. Okay. So as long as the... Go ahead. Go ahead. consideration of one of the main things Good I was just gonna so as long as the runs aren't too long it

Yes, yeah. Yes as long as the runs aren't too long It shouldn't affect with me, you know the the muscle growth or anything like that That's even doing it two or three times a week. That's right. Right. That's right Yeah This is all what you're presenting your body to respond to. And if it's fast twitch, it's more likely you're going to hold on to muscle.

Think of like a pie chart of the time spent strength training and the time spent actually running. And you want a majority of that pie strength training and just a small sliver of that is running. And that's more likely to keep you hanging on the muscle. If you start rivaling the amount of time that you are running to what you are strength training, I mean you're definitely sending a signal more towards endurance because you spend significantly more time, right?

And that's like, that would be like if you ran maps 15, you were you do 15 minute workouts five, six days a week, but then you run for an hour, three days a week. Like you're, you're a runner more than you are a strength trainer, and you're going to get more of an adaptation towards endurance and running than you are building muscle. Keep mobilizing your ankles, your hips. Keep that routine established because you're going to find even just doing this more frequently, it's going to put stress and tension there. So to make sure you're nice and stable around those joints is gonna be crucial.

What's the timeframe in MAPS cardio? Do you remember how many days a week and how long is this training? I wanna say it was four. Four, yeah, sounds about right. Cause that wouldn't be a bad program. He's got unlimited time. Wouldn't be.

That's why I asked you. Yeah, dude. That's why I just said that. Oh, you mean time? Yeah, yeah. You like how long the work is? Yeah, yeah, yeah. Oh, they're like an hour. Are they? Yeah, 45 minutes an hour. Oh, okay, I do. I just said that. Oh, you mean time? Yeah, yeah. You like how long the work is? Yeah, yeah, yeah. Oh, they're like an hour.

Are they? Yeah, 45 minutes an hour. Oh, okay, I don't remember that at all. Oh yeah, then Maths 15 is the way to go still. Yeah, yeah. Stick with Maths 15, you're good with that. And then you said you had, did you have Prime, Prime Pro?

Kyle, do you have Prime? I don't have either of those or Maths 15. Oh. Oh, what? Oh, OK. Kyle, we'll send you Mass 15. You need Mass 15 first. Yeah, you need Mass 15. You need Mass 15.

And then I did a webinar on mobility at primeprowebinar.com. Primeprowebinar.com. That mobility session, especially the lower body stuff, should be a major emphasis for you to prepare yourself for running. And that's all Justin was saying. It's hip and ankle stuff. That's where you wanna make sure you're really mobilized

and primed before you go on your runs. And so take the mobility stuff that I do in that webinar for the lower body and apply that to yourself in conjunction with MAPS 15. That's a good recipe for you. Absolutely. All right, Kyle, we'll send that over to you. Or just chase your kids around all day. That's what I do. Yeah, yeah. That's the cardio, chasing them around.

Yep. All right, Kyle. Take it easy, man. All right. Thank you so much. Yep. You know I want to say too there's a there's a there's a big difference between running three to five miles at a time regularly and being able to run three to five miles like it's like, you know running a mile three days a week You'll if you do that fast you build a run of three miles or five miles if you wanted to yeah But you'll be able to run a three miles or five miles if you wanted to. But you won't be able to do it all the time. And the reason why I'm saying that

is there's different kinds of training. Because people will think that, well, I need to run, if I want to run three to five miles. You have to match it, no. No, no, no, no, not at all. If you just want to be able to, one third of the distance is plenty, if you could do it quickly to be able to do that.

In other words, if you could run five miles fast, you'll be able to cruise 15 miles for the most part. And it's way more muscle-sparing. Yes, yes. Our next caller is Thomas from Ohio. What's up, Thomas? What's happening, dude? Yo, this is crazy.

Wow, hi, guys. Nice to meet you. You too. How can I help you? Well, I'm a new trainer. I'm like about seven months in and honestly, there's this one client that I have that's giving me a lot of trouble. He's 17 years old and I'll just run through my email,

but I kind of summarize a lot. So hopefully it'll move smoother. I'm feeling very stuck with a client who has a lot going on physically and I'm just not sure how to prioritize everything to help him progress. His squat form is generally okay but he has like lumbar spine issues that he can't achieve like this anterior pelvic tilt like you can't you can't like when I say stick his butt out he he just doesn't stick his butt out. And when squats down, he keeps on having that curve. And even when I cue him to adjust, his spine just stays in flexion and he's also very flat-footed. His back strength, he struggles to connect with his back muscles, but surprisingly his chest isn't dominant mover in chest press either.

Like sometimes he would say that he feels like the scapula is the prime mover, and that inherently doesn't make a whole lot of sense to me. But he often leads with his chest, he often leads with his shoulders, I should say. Even when I adjust his arm angles and despite different approaches, just like pre-exhausting his chest. Like I've even done the thing where like you take the stick and you like press, but you

don't like move the hand, but you think about pressing the hands together and you're just going through that move. I tried that and he just doesn't seem to like connect to that He seems to have a shoulder imbalance one tends to be Sit higher than the other which Which shoulder it varies but Making it difficult to pinpoint like what's going on there? Maybe yeah, and his coordination issues,

he has trouble following basic mobility cues. Like when I did pigeon to kneeling, lunch transition, you guys, does that make sense? The pigeon to kneeling? Okay. Yes. Um, she also tend to be like, the way that your ankle is out and in front of you at 90, as if it was a 90-90 when you're doing the pigeon, he doesn't do that 90 degree angle. He like more so just sits his pelvis on his foot. And I try to cue him, well, let's try to take that out a little bit and he doesn't. It's weird.

And he also tends to hold weights in a weird way. Like if I was to have him do a chest row on the machine, a back row on like on the machine, a back row, I should say, he will grab the handles in an asymmetrical way naturally because it just feels better to him to do that. And I I know that's not what I want. And I'd always try to say, okay, let's grab it up in the middle of really trying to engage the lats there. And he's also has instability problems. So when I say do some Bulgarians split squats or anything like that, he has his back heel lifts, the knee travels too far forward and his and he leans side to side to compensate him coming up. There's just,

I just feel like there's a lot going on here that I really don't know how to tackle Yeah, and I was never ever good at solving Rubik's cubes. So I really don't know how to how to approach this I'm assuming he's really lost and he's 17. I'm assuming he's really overweight too, right? I'm just guessing that is he really overweight? Actually, he's not, he's not that overweight. Oh, interesting. I should have gotten his in body sheet, but. I don't need to know, I just thought that was part of the challenge.

So he's just really, he's really unstable, and he's weak. Some of the most unstable. Dysfunctional, yeah. You know, when you train kids and older population, this is when you're gonna run into these kinds of things, and I'm glad you told us all the movement issues, because when you say one movement issue, then I start to think, okay, there's one area here, lumbar spine,

but you went through everything. And so that tells me that he's just generally disconnected from his body, he doesn't have good stability, he doesn't have good body awareness, which is actually not uncommon with kids these days, okay, it's not uncommon with teenage kids, especially if they spent a lot of the time playing video games or not playing sports

and stuff like that, you're gonna see a lot of this. You don't really live in their body. You have to regress, regress, regress, regress. Map symmetry, bro, isometrics. So like, you mentioned like pigeon to kneeling to lunge, way too much. You're gonna regress, you know, you mentioned 90-90, can't bring his leg out.

I'm gonna do a half 90-90 on a bench. I'm going to have him lay on his back and I'm gonna put his leg in position. I'm gonna hold it in position. 90% of the workout is gonna be regressions, mobility movements, and connecting, and isometrics. 10% of the workout is gonna be regressions, mobility movements, and connecting, and isometrics. 10% of the workout is gonna be one exercise. The training session would look like this.

I'm gonna do mobility, isometrics, connecting, slow, this doesn't work, regress, this doesn't work, regress, and then at the end, if I have time, we'll practice one exercise. I'm probably not gonna have him do a bilateral squat because he can't. I'm probably gonna do like a split stance something with him holding onto a pole or holding onto a stick.

And all we're gonna do. So yeah, good regression would be like, you get him in a split stance, I would put a pad on the floor and I would tell my client, I just want you to slowly kneel to the floor. It's almost like doing a box squat. I love what Justin suggested. A reverse lunge with a suspension trainer

is great for someone like this. Because a reverse lunge is much easier for someone to get back into. There's a little bit of instability component so we can train some train sensibility, but he has the support of the suspension trainer and you can regress and progress. I'm gonna guess that that's probably too far.

I think, yeah, I think stepping back, knowing where to put his foot and how to hold himself in the handles is gonna be interesting. That is easier than a lunge, which you suggested forward. No, no, no, so the lunge that I'm talking about is- You're holding a pole, I know what you're saying.

You're just holding something, he's gonna put his feet in position, you're gonna put a pad on the floor, and you're gonna say, just kneel. And usually, anyway, the point is, you're gonna have to regress as much as you- He's kneeling to that pad? That's it, you just kneel down to the pad,

and then stand up, and then, let's just get in position again kneel back down slowly it's a negative but nonetheless the whole point here is you need to regress regress regress yeah and there's no regression that's inappropriate so you're gonna have to take exercises and movements and break him down into pieces I mean you could take you map symmetry do you have Thomas you have math symmetry Map symmetry. Do you have, Thomas, do you have map symmetry? Do you have map symmetry? I heard a question, but the connection's kind of messing up a little bit. Do you have map symmetry? I do not. Okay, so that's a good place for you to start. The front, the first phase is all isometrics.

Yeah. So, you know, bird dog, movements like that, prone cobra, movements like that. I mean, you're gonna do a lot of movements that are isometric contractions, like Sal's saying, the whole 90% of the workout is isometric and mobility type work. Prone, supine, so, you know, on the stomach, on the back, you're gonna be up in, you know,

split position, you're going to be up in a split position. You're going to be bilateral. You're going to have him squat left to right so we get some lateral stability. You got to really think of it like you're training him how to walk. You're training him how to sit down in a chair. As very basic as that is, and if you could set it up in a way where he holds and sustains these positions that he has the most instability with, you have him go through the movement, you hold it, and we try our best to connect.

Connection is not there yet, so we need to spend all the time there. As boring as it sounds like to present this to him, this is gonna do so much more for him. A lot of this is not gonna resemble a workout. What I mean by that is what you might consider exercises, traditional exercises, he probably can't do a lot of different movements.

I mean, he may just sit and extend his arms above his head with no weight, and you're just trying to teach him how to straighten his arms without overarching or causing any discrepancies with no weight whatsoever. So you just have to keep thinking to yourself of regression each time. How do I regress this more? How do I regress this more? How can I organize this movement in a way where he can do this? And there's no

regression is inappropriate. You talked about him not being able to really control his pelvic either. Have you tried back presses with him where he lays on his back and his knee's bent at 45 degrees and then have him press his back against the ground? I haven't had him do that, no. That's a great exercise, because gravity will help support that and move that.

And you're teaching him how to engage that core and move back and forth, anterior and posterior that and you're teaching him how to engage engage that core and move back and forth anterior and posterior in the pelvic so that's step one and then you add the the hip bridge after that yeah hold it i i love isometrics and i do really love the suspension trainer here there's a lot of things i can envision right now i would do with this kid with the suspension trainer that i could really regress it and make it really easy and slowly step him up and he's got that support while we're doing that. I can think of a exercise for every body part I can start to core and that's kind of the one exercise we do. So the one exercise let's say is that either the the stationary lunge like Sal said or it's the step back one like I

talked about and that's the main we're going to work the first 30 to 40 minutes is working up to that movement and then just doing Three to five sets of that movement and then that's your workout, bro. You know, you know what this is. This is a gift for you This client is gonna teach you so much going forward like this is your opportunity to really dig in To the education piece of it and try and crack this code Like I've had a couple clients like that that challenged me for years. Made you way better. Way better.

So as frustrating as it is, thinking you don't have the answers, you'll get the answers, keep educating yourself, keep watching videos and go through courses. And yeah, it's one of those, the general population, you never know what you're gonna get. And it always surprised me. So if you just have that kind of mentality that you'll see like little improvements and that's a big deal for this person.

So just stay there. Are you, Thomas, are you in our course yet? I was there with, when you guys announced that I was on the live stream, but I don't have the funds to get on that course yet, unfortunately. Watch our live, our free webinars at least. Yeah, at least make sure you're showing up

to all the free webinars we do. We got one tonight at 4 p.m. Pacific Standard Time. And- It's already on my schedule, yeah. Okay, good, so make sure you're in there. And as soon as you do have the fun, and by the way too, Doug can work out a payment plan for you if you have to, but that community,

this is the type of stuff that the trainers are engaging and sharing and helping each other, too. So aside from the course being extremely valuable for your business, you're also in a community of other like-minded trainers that are all helping and support each other with it, and this is not gonna be the last time that you have a confusing problem to solve.

There's a lot to unpack here and you need support for sure. So when you can, I would love to see you in there because this is the type of stuff that we help trainers out with and this is not easy. But like just to confirm, was that you saying the Facebook private forum or was that the course that you were referring to? Because I'm going to get both eventually. When you buy the course, you were referring to? Because I'm gonna get both eventually. When you buy the course, you actually get access into the forum.

Yeah, you get a few months for free in our forum. Oh, okay. Yeah, yeah, yeah. Okay. Cool. All right, dude, we'll send you symmetry. Yeah, we'll send symmetry over. All right.

Wow, thank you guys, this was a little bit unreal to do this. I've been listening to you guys for a while. Thomas, I actually would like to hear. Everything you guys. This was a little bit unreal to do this Thomas I actually would like everything you get I Want to hear back from you? I want to hear back from you after you've applied some of the stuff with this Well, yeah, I'd like to hear how it goes Okay, cool All right. Thank you guys for all that you do as a new trainer. I feel like I Thank you guys for all that you do as a new trainer. I feel like I The years and experience and wisdom that you guys have is very beneficial for someone new like me to this

intake So thank you guys so very much. You got all that you guys do you got a man. Thank you I don't say that man. Yeah, I'm gonna do great All right, I'll see you guys in the next pod. All right man. You got it. I think it would be really beneficial for trainers to go volunteer with physical therapists. Oh yeah. So you get an idea. Oh my God.

Because this was a learning curve for me, and that's why I kept telling him regression. I had no idea, I thought regression was like, lighter weight, this other exercise that's traditional, that's easier, and then I'd get a client who was elderly who couldn't lay down, we couldn't put them on their back because their posture was so bad that I'd have to set up pillows for their head,

and it's like, oh my God, we can't do any supine exercise. You gotta elevate a lot of these exercises. No, we can't do a shoulder press because they can't even extend their arm above their head, or what do I do for their lower body? And so you just, you regress, regress, regress, but the foundations of strength training are the same. You apply progressive overload,

you improve ranges of motion. So wherever you regress from, you can progress from, and that's when the person gets stronger and improved. You know, if he gets a chance to listen to this portion of it too, you know, Thomas, the way that you really challenge this kid is to intensify the isometrics, right? So you're going to teach him a movement. It's already going to be difficult enough to get the kid to do the movement. If you know you're

doing a really good job, he'll sweat. He will sweat from holding those positions and intensifying it and getting better. And that is the foundation of you setting up for all the exercises. The fact that he can go through like a bird dog, fully extend and contract and do an isometric hold in that position to where he's kind of shaking like a leaf for like five seconds and then reset. And then do it again. That is how you progress right now.

And then when he's doing all that really well, we can start going into movements. But I do want to highlight something that I'm proud of this kid for doing this is something we talk to our community of trainers all the time and it's lost art, the asking questions when you're a trainer or admitting, I don't know what the fuck can do. Versus just making this kid do a bunch of bullshit that's not going to help him. Can you imagine just throwing this kid on a bunch of machines?

Because you can't do these things. You're like, oh, fuck it. I'll just put them on a chest press machine. I'll just put them on a bicep curl machine. Not even paying attention. Just move it. Just moving through it. I'll just put them on a chest press machine. I'll just put them on a bicep curl machine. Not even paying attention. Not, yeah, just moving through it. Oh, we're going to build some muscle. It's like, dude, this kid needs to be regressed

all the way to the point where we're talking right now. And you can literally change his life. Yeah. Literally change this kid's life. Especially at 17. That's why it's a gift, man. I can't stress that enough. It is, it is.

It's going to transform right in front of you. But kudos for you for reaching out and trying to solve it and not just doing the easy thing, which would have been to just default to machines and not really help this kid at all. Look, if you like the show, come find us on Instagram. Justin is at Mind Pump. Justin, I'm at Mind Pump to Stefan O,

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

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