Mind Pump: Raw Fitness Truth - 2506: Measuring Your Progress With the Mirror or Scale Is a FAILING Strategy (Listener Live Coaching)

Episode Date: January 8, 2025

In this episode of Quah (Q & A), Sal, Adam & Justin coach four Pump Heads via Zoom. Mind Pump Fit Tip: Are you measuring your progress with the mirror and scale? You WILL fail! DO THIS instead. (2:26) The strength benefits of dietary cholesterol. (18:15) Addressing the egg shortage. (22:17) The GLP-1 phenomenon continues to explode. (28:55) The illusion of freedom. (32:14) Being proactive vs reactive when it comes to a cold. (36:45) Terrible health trends of the past. (40:22) Prenatal nutrition and your face shape. (45:56) Red-light therapy and improvement in eyesight. (49:53) If you could live forever, would you? (50:57) Washing away at sea. (52:57) #ListenerLive question #1 – Any help or guidance on a 69-year-old wanting to get on stage? (58:23) #ListenerLive question #2 – How can I roll out a strength-based workout for our Star Wars Fanclub? (1:20:41) #ListenerLive question #3 – When do you breathe during the exercises? (1:31:23) #ListenerLive question #4 – Any suggestions on how to be a strong, fit 56-year-old, and rock the Mother Of the Bride look? (1:39:37) Related Links/Products Mentioned Ask a question to Mind Pump, live! Email: [e-mail] Visit Joovv for an exclusive offer for Mind Pump listeners! ** Code MINDPUMP to get $50 off your first purchase. ** Visit NED for an exclusive offer for Mind Pump listeners! ** Code MINDPUMP at checkout for 20% off ** January Promotion: New Year's Resolutions Special Offers (New to Weightlifting Bundle | Body Transformation Bundle | New Year Extreme Intensity Bundle | Body Transformation Bundle 2.0  ** Savings up to $350! ** Mind Pump #2320: Throw Away the Scale! Effect of Dietary Cholesterol on Muscle Hypertrophy with Resistance Training Nestlé's GLP-1 push takes in protein shots - Yahoo Finance Skincare trends of the past: toxic and sometimes fatal How Mom's Pregnancy Diet Affects Your Facial Features Does Red Light Therapy Help Your Eyes for Macular Degeneration? Don't Die: The Man Who Wants to Live Forever - Netflix Santa Cruz Wharf collapse: 3 rescued after pier falls into ocean Visit Hiya for an exclusive offer for Mind Pump listeners! ** Receive 50% off your first order ** Train the Trainer Webinar Series Mind Pump #2480: Your Blueprint for Single-Digit Body Fat MAPS Prime Pro Webinar How Do I Choose The Right Weight? (LIFT RESPONSIBLY) – YouTube The Best Way to Breathe For Maximum Power & Strength (Ben Pollack) | MIND PUM Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned Bryan Johnson (@bryanjohnson_) Instagram  

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You just found the most downloaded fitness, health and entertainment podcast. This is Mind Pump. Right, today's episode we answered live callers questions. People called in, we got to help them out on air, but this was after the intro. The intro today was 56 minutes long. In the intro we talk about fitness and current events, talk about family life, it's a good time.

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if you go to mapsjanuary.com. All right, here comes the show. available right now if you go to mapsjannuary.com. Alright, here comes the show. T-shirt time! And it's t-shirt time! Ah, shit Doug, you know it's my favorite time of the week. Four winners this week, three for Apple Podcasts, one for Facebook. The Apple Podcast winners are Lauren740, Jackie Moon, ELE, and Kevin Kronk.

And for Facebook we have Brian Lynch all four of you are winners send the name I just read to iTunes at mind pump media calm and include your shirt size and your shipping address and we'll get that shirt right out to you all right so you're trying to get in shape but you're using the mirror and the scale to measure your progress you will fail there are four ways to measure your progress. You will fail. There are four ways to measure your progress that will almost always guarantee success. Do them instead.

You guys wanna guess? Ooh, I like to hear yes. No me and no scale. Definitely your strength has to be in there. Yeah, that's, I put that under performance, right? So let's back up for a second about the mirror and the scale and why they lie so much. And then let's get to the four ways that if you use these four ways that we're

about to say to measure your progress, your odds of success are so much higher. But let's start with why the mirror and the scale are so terrible. First off, let's start with the scale. The scale measures total mass. It doesn't tell you lean body mass. It doesn't tell you fat mass. It doesn't tell you health other than you doesn't tell you fat mass, it doesn't tell you health, other than you're heavy or you're heavier or you're less heavy.

And the analogy is to tell people when they would hire me about this is I would say things like, because everybody wants to lose weight, and they'd say, well, we could cut your leg off and that would be a quick 15 pounds. And of course, nobody would want to cut their leg off to lose weight on the scale. I'd throw BMI in there too, same thing.

Same thing, right? Same thing. It doesn't say much, I mean, my BMI puts me in the obese category. I know you guys are the same. I've had many calls about it. So the scale lies especially if you're building muscle and this is especially damaging to women. I would have female clients who would lose fat and gain muscle therefore the scale didn't move. They were smaller, they were leaner, they were more fit but because

the scale didn't move it ruined their day, it would ruin their week and they would make these crazy corrections with their diet that would send them in the wrong direction. So if scale lies it just tells you mass and towards the back half of my career more often than not I would tell people to not weigh themselves at all. So would you say like circumference measurement for the waist would be a good one? That's a better one, yeah that would be a better measure of progress. I think this conversation is so important though, because I think it's the, what most people use.

And I would make the case that half the time, if not more than half the time, it ends up sending somebody in the wrong direction when they were already doing really well, or they think they're doing really well when they're not. And so this is why, it's interesting that we, this isn't communicated a lot to trainers. I wish that it was taught to me when I was coming up and learning and getting certifications

and coaching clients. It was only through many, many years of training so many people did I start to realize like, oh wow, this is such a bad way to gauge our success because regardless, if you're trying to build muscle or lose body fat, you can move on the scale in the direction that you think is right, but actually be doing the wrong things and vice versa. False expectation. And I think in, when I go back and think of all the different people that I train, I would make the case that probably half of the time it was sending a message that wasn't accurate.

Totally. And if I wasn't also taking a body fat percentage, I would have not known that. Yeah, I mean I've had people work out in gyms that I manage that would lose weight, and then through body composition testing, I realized you actually lost more muscle than body fat.

You're lighter with less muscle which means metabolically you're less healthy and your body fat percentage actually went up. Even though you lost weight on the scale, because the percentage that matters, not your weight. And the disbelief that I would get from them. How's that possible? And I have to explain the math and what's going on.

I've been doing all the work. That's right. That's the frustrating part. That's right. Now the mirror is also a terrible way to measure your progress because it's subjective and the way that we're wired, we're not wired to notice our progress. We're wired to notice the places that are imperfect.

And so studying yourself in the mirror, especially daily, especially every single day, is going to cause you to become too self-conscious on your appearance. And people who become very self-conscious about how they look, overtrain, under-eat or overeat, or just do the wrong things. I mean, how many times have you, well, how many times do I have people on the show that call in and send us a picture and we'll say, oh my God, I don't know how to progress anymore

and we're like, you look amazing. But they can't see it because the mirror is based off their subjective experience and it's a lie. And especially again, if you stare at yourself on a daily basis, you can ruin your day because of something you may perceive that might not actually be something anybody else notices or it might be something that is not even an issue.

Oftentimes that's the case. Not even just your perception being skewed, but also inflammation. So this is the one that I thought was really interesting for me, because obviously when I was competing, I was using the scale, using the mirror all the time, right? I'm gonna be judged by the way I look, so of course I better be paying attention to how I look.

And many times I know I'd be right on track, right? Everything's being measured, tracked, I know exactly what I'm doing. And I'd wake up the next day and I would look like I gained body fat. But all it was was inflammation. You had water retention. Yes, water retention. And that can really skew you. Like, thank God I was tracking diligently and knew that there's no way that I put on body fat. Just mathematically isn't possible because of the type of cut that I was in. So something else is going on here.

And I knew to be patient for a few days and what I found was by about the third day that would like get released and then all of a sudden you would see really how the progress of making it. But I can't- You could have overcorrected. I can't imagine how many times in my earlier years as a trainer, I probably overcorrected with a client or a client who doesn't even have a trainer overcorrected. I can't imagine how many times in my earlier years as a trainer I probably overcorrected with a client or a client who doesn't even have a trainer overcorrects. They see that freak out next day what do they do cut calories get on a piece of cardio equipment and start

heading even in a worse direction than they're already heading and so it's a terrible gauge. Even if you have like you I mean your points valid right like so many people see them like how many times does someone look to themselves and don't think they look good to the point you're making. But even if you have a very objective, fair way of looking at yourself, it still can look like you gain body fat because of the water retention. That's right.

In body dysmorphia, which it's a scale, right? So there's extreme cases, there's less, and I'd say I could make this statement, I think pretty accurately. I think most people in modern societies, to some extent, have some body dysmorphia, just because we're constantly advertised to, and we are looking at social media, we're looking at others, we're told how valuable our looks are, we're very self-conscious about how we look. So watch it, looking in the mirror every single day, your mood influences what you see.

It's not just the reflection in the mirror. It's also how the reflection in the mirror. It's also how you feel about yourself. And then of course the objective stuff like lighting, water retention, are you on your period? Did you have poor sleep? Did you eat a little bit more sodium? Are your muscles flat because your carbs were low

but now you think you lost muscle, you don't look as buffed or jacked or whatever. It goes in both directions. And so the mirror can also very much lie. One of my favorite ways to illustrate this with clients would be when I would get a client that would be in let's say their 40s or 50s, they would talk about how they want to look like they did

when they were 30. And then we'd work out and get fit, but they'd still have this kind of complaint. And it said, you remember when you were 30, what you used to say about yourself? Like yeah, I used to think I looked terrible. And now you're looking back and wishing you looked like that. I said, do you think you were 30, we used to say about yourself? Like, yeah, I used to think I looked terrible. And now you're looking back and wishing you looked like that. I said, do you think that might be happening now?

And you'd always see people's faces like, oh yeah, I guess I need to be a little bit more careful with how I judge myself. So mirror and scale, you can literally not look at yourself, take your scale through it away, and then pay attention to the following signs or the following pieces of data essentially. And if you follow these, they're gonna direct you

in the right way. And you mentioned one of them which is strength, but I put that in the category of performance. If you're stronger. Because you could be moving towards something that's not related to getting stronger on weightlifting. So if you're stronger, you're more fit, you have more stamina, you have better mobility,

you're doing a lot of things right. You're not eating terrible, you're not getting poor sleep, your workout programming isn't terrible if you're improving in performance. If you're improving performance, you're probably doing a lot of things right. And if you took the average person who doesn't exercise, and if they improve their performance, let's just say linearly, which doesn't happen. Let's just say magically, they were able to linearly improve their performance over an entire year. And then they were able to do a reveal and look in the mirror at the end of the year. Do you think they would look radically different? Absolutely.

So performance is one of the best ones. If you're improving in the gym and getting more fit, then you're moving in the right direction. If your performance is getting worse, regardless of what the scale says, you maybe or probably are moving in the wrong direction. Agreed. Next would be energy, just overall well-being

and how you feel. I like this one because oftentimes people lose weight and because the scale goes down down even though they feel like garbage They'll think they're doing well. Yeah, like oh, I'm doing really well And it's like you know your energy or you get the people that think that your good workouts are based off of how much you? Destroy yourself in the gym, and then they're suffering all day long from their energy Just being trashed because they beat themselves up in their workout time. And just because they feel accomplished because they did this hard workout,

in reality it's not what's ideal for the body at the time. So it's a great way to measure this. Two, it also helps to kind of address the overtraining aspect if your energy is suffering substantially and it just keeps getting worse in terms of- You're doing too much. You're doing too much. And so if you can use that as a gauge

to kind of back off, reduce intensity or volume a bit, then that's something to pay attention to. Yeah, if you're doing things mostly right with diet and exercise and lifestyle, you should notice improvements in vitality. So that's what I'll use that word instead, energy. You should feel better vitality throughout the day, more alive, more energized, not hyper,

but just more energized, more alive, more better. Sustainable energy. Feel good, you feel good more often than you did before. That's very common when you're doing things right. That's actually one of the number one results you'll get, is you'll just have better vitality on a day to day basis. You know there's another reason why this conversation I think is so important and not just to to the progress that you tied it to But also if you're gonna be somebody who's going to do this forever

At one point you have to move away from the scale and the mere goals Oh, that might have been what initially got you into the gym, right? Oh my god I need to lose 40 pounds or oh my god I don't like the way I look and so that initially got you into the gym, right? Oh my God, I need to lose 40 pounds or oh my God, I don't like the way I look. And so that initially gets you into the gym. But sooner or later, if you do things correctly, you accomplish that. And the thing that will keep you going forever is if you've learned to make the connections to all these things, you know, is my energy levels better? Is my skin better?

Is my sleep better? Is my libido better? Is it like, do I feel younger? Am I more productive as a dad and as a partner in life? You have to learn to look at all these other things and compare the healthy fit version of you to the not healthy and fit version. And that is what will keep you going and working out. Because once you've accomplished the PRs, the look, the scale that you want, How do you do this for the next 20, 30, 40 years of your life?

This is the only way to do that is to learn to measure these other ways of telling your product, which happens to be the more accurate ways to do it anyway. That's right. And it allows you to adjust your training and diet based off of what's happened in your life. Sometimes more, sometimes less. Sleep is the next one. You just said that.

One of the first signs of overtraining or poor nutrition is a disruption in sleep. Now this by the way, sleep doesn't just mean when you sleep. It's how quickly you fall asleep, if you're able to stay asleep, if it's restful sleep, and when you wake up how you feel. So you could be like, oh my God, I hit the pillow and I crash. I close my eyes and I'm out. Well, how do you wake up? Oh yeah, I feel like a zombie when I wake up. So all of that is part of sleep.

So you should be able to fall asleep relatively easily. Not you hit the pillow and instantly fall asleep. That can also mean that you're maybe a little overdoing it. But you fall asleep, you stay asleep, you wake up, no pain, no inflammation. You wake up, you feel good. You don't feel like you're dragging. That's good.

When you start to see disruptions in sleep, usually there's a problem, or oftentimes, I should say there's a problem, with your training and your diet. In fact, overtraining, one of the number one signs of overdoing it is insomnia or broken sleep. So if you're training really hard, you're working out really hard,

you just got started and you're like, man, it's weird, it's like I notice, I wake up now at 2 a.m. every night, or I wake up every morning at 4 a.m. and I can't get back to sleep. Oftentimes that means you're overdoing it, regardless how much you're doing, by the way. So, you know, because sometimes people judge us

and be like, I'm only working out three days a week. You might be overdoing it for you, maybe because your current fitness level can't maintain that or the intensity is too high, back off and see what happens. But sleep is one of those signs that'll tell you whether or not you're doing things right or wrong. And then you mentioned libido, Adam, that was the last one. If you're libido, you know what your normal libido looks like.

If it crashes, that's a problem. That means your body does not feel like you can procreate. So that means that you're either overdoing it, underdoing it, your diet is off. And that's pretty much it, performance, energy, sleep, and libido. Like you measure those and those are moving in the right direction, you're doing everything right.

And the libido thing, I mean it was a miserable time for me when I went through this, but what a good experience for me to see this. And that was when I came off of testosterone for those couple of years and try to bring it back naturally. And the only thing that made me feel okay was the day after a great like leg,

deadlift or a squat session. And what I realized was it wasn't super intense. I was definitely strength training, but it was an appropriate dose of that would result in this spike in my libido about 24 or 48 hours later. And I think that's so important that you get, again, connect that, oh man, when I do these types of things, how much better that makes my body feel. I don't know if I would have been able to really

parse that out had I not been in that situation to feel how dramatic of a difference it is. But it's definitely for somebody who feels like their libido is low, is assessing one, if you're working out at all, and then if you're doing the appropriate amount. Also, when it comes to diet, I remember cutting for a show

when you start to get in that unhealthy part of it towards the last couple of weeks where you're just so depleted and you're not feeding the body. One of the first things you see that crashes. Literally gone. Libido. And that was even on testosterone.

So even taking synthetic testosterone, I would see my libido go in the floor because of, and again, it's just a sign of I'm not healthy at that point, right? I'm too low of body fat percentage. I'm too low of calorie and my libido would take a dive. Yeah, that's because your body, especially if you're a woman, by the way, it's true for men as well, your body says, hey, you don't have enough resources, your health isn't good enough

to support another human being, so we're gonna shut off your libido. We're gonna make it so you're not fertile or you don't have a child. That's why the libido, now there's lots of things that can affect libido, but this is just, again, one of those signs that it'll

get better if you're doing things right from a fitness perspective. It'll get worse if you're doing things wrong from a fitness perspective. Where did this word come from? Libido? Yeah. That's a good question. Sounds Latin. It does.

I haven't heard it said this many times listening to you guys. It's like libido, libido, libido. It's a Latin word derived from something. I bet you that. It has to be. Yeah, look it up, Doug, what have we got? Yeah, it has to be. I mean, I guess there's not a lot of ways

to say sex drive, so that works. Yeah, I bet you're right. It's gotta be a Latin-based drive. So, yeah. Yes, it comes from Latin. And what does it say? It means desire, lust, or sexual pleasure. Oh, hey. Obviously.

Very good. It's on the money. All right, so I gotta tell you guys about a conversation I had over the weekend that led me to looking up more studies on a topic that I haven't brought up in a long time. I used to rave about this, early days of mind pump, and then kind of stop talking about it,

but there's more studies supporting it. So I made breakfast in the morning, and I'm on a thread with a bunch of my cousins. We're all men the same age, we all have kids. And so sometimes in the morning, people will start sending what they're eating, right? And we'll poke fun at each other, whatever. So I sent my breakfast, which was eight scrambled eggs.

So I had literally eight egg yolks in a pan, and I'm like, well, I'm about to scramble this. Yeah, just the yolks, right? No, I ate the whole thing. The whole thing, yeah. No, so I'm eating eight scramble. Yeah, just the yokes, right? No, I ate the whole thing. The whole thing, yeah. Oh, okay. So I'm eating eight scrambled eggs. And so one of my cousins gets on and goes, oh my God, eight eggs, is that okay?

Like, can you have? Are you gonna die? Can you have that much cholesterol? And so I'm like, oh man, you're good, you're so behind on what's good. It's not good. But I explained it to him, and then we talked about the strength benefits

of dietary cholesterol, which even though I know I've told them, must have gone on one ear out the other. So I found some more studies to support this. By the way, this is an old, for people that don't know, this is an old bodybuilding hack. Bodybuilders back in the day used to do this. Didn't they used to have like cholesterol pills?

No, they never did. Oh, they didn't do cholesterol pills? No, they used to sell desiccated liver tablets. Yeah, liver, that's right. But I don't think they were desiccated, so I don't think they have. Those are those big old pills these days. Oh god, they're terrible. Horse pills. So, this is another study, this was done in 2007, the effects of dietary cholesterol and muscle hypertrophy with resistance training. Dietary cholesterol has a modest role in muscle mass and strength increases. So they don't. So, and this is just another one where if you increase your dietary cholesterol, what you see is better adaptation to strength training, more muscle, more strength. Now this

is my experience. In my experience, if you take your diet, if everything else stays equal, by the way, so, you know, it's not like you're increasing protein or whatever, keep everything the same. But if you dramatically increase your dietary cholesterol, within a week you'll see pronounced strength gains. And these strength gains or this hack last for a good six to eight weeks. Afterwards you start to see a blunt. And I'm assuming it's because your body

then starts producing less cholesterol to make up the difference. But in that short period of time when you have additional Cholesterol and we know this that that your your your muscles suck up cholesterol when you for lack of a better way of explaining It's almost similar. Would you say it's locked? Wouldn't you say it's kind of similar to the feeling that you get if anybody who's ever been on a really? Low carb diet for an extended period of time low calorie low carb And then you load back the calorie and load back the carbs

And the calories that extra yeah I mean you're like I mean some of the best workouts ever had was post show After I refed that next week or two even it just felt like every every workout I was stronger and felt amazing, but then that obviously that levels off. Yeah, you don't really feel anymore No, the dietary cholesterol. it does feel like that. And the dietary cholesterol seems to stimulate muscle protein synthesis more than when the cholesterol is lower.

We see this in studies on whole eggs versus egg whites, even though they'll correct for macros, excuse me, they'll control for macros. The whole egg just stimulates protein synthesis more. Again, bodybuilders have noticed this forever. There's lots of studies now on cholesterol and its correlation to strength, muscle gain. Like if you're otherwise a healthy individual

and you want to just do this hack, test it for yourself and see what happens. It's pretty remarkable. The strength gains initially, I don't think are from more muscle, because you'll notice it within five days, five to seven days. I think it's central nervous system. I think it has something to do with CNS.

Really? Firing harder, and then you start to see the gains in strength and muscle. Interesting. Yeah, but I do think there's a CNS component, because I can almost, like five, six days later, it's like, oh, there's that strength. Yeah, speaking of eggs, what's going on with eggs right now?

Oh, it's because of the bird flu. Oh, bird flu, yeah. Really? Yeah. I didn't hear anything leading up, but then all of a sudden I see we have this massive shortage. It was a state emergency. Yeah, eggs are in the news like crazy these days right now.

Did you see the Costco article too about the, oh yeah, so they, I was trying to explain to my family they were saying that the, because recently, didn't the FDA come out again and talk about eggs? That they're now healthy? Yeah, they're now healthy, right? So they recanted like, I don't know, a decade ago, right? Or American Heart Association recanted what they had said

about cholesterol. About dietary cholesterol. Yeah, and then they came out, FDA said they're actually healthy now, and so of course, they're all over the news. Then an article comes out saying that Costco's eggs are the least healthy or could be that like why oh because they're all those Costco's getting a bulk, you know, they're getting the ones that where they smash all the chickens together in a tiny little Yeah, they're not free factory. Yeah Costco doesn't do free range eggs

When I when I only get pasture raised eggs, right? Because the first time I had pasture raised eggs, when I cracked it open and the yolk was like orange. All you had to do was see that one time. The pale ones were gross. To justify the value of spending a little bit more. Like I said, that's your gateway to becoming a conspiracy theorist.

I saw this whole video that literally played this all the way out, because you see, you're just like a minute, like, why am I eating eggs that look like this versus, you know, having your own chicken that produces an egg with a vibrant orange yolk like this? Like, and then you start questioning things and you're like, what about this other food? And you know, it's funny. It's a funny video. It just kind of goes through this whole progression. Eggs are so obvious to me. So I mean, buying organic chicken and non-organic chicken or I mean, you could see in grass

fed beef too, because grass fed beef- Oh, you could tell. You could really tell how marbly like grain fed is compared. So you can tell there. But eggs are like crack them next to each other. And they look, yeah, one's like bright orange, the other one's like this light yellow. It's pale. Yeah, light yellow. Now, you know what?

Tastes so much better, it's unreal. It's not even close. You know what I'm worried about though? Because you know what, they did this with fish, right? With farm raised salmon versus wild caught, is they'll color, or they'll add feed. They'll add feed to the farm fish to make the flesh pink. It's only a matter of time before somebody figures out.

They're already doing it for eggs. Oh yeah. They feed the chickens. It's only a matter of time before somebody figures that out. They're already doing it for eggs. Oh yeah. They feed the chickens. They feed them some type of vitamins and things to make their yolks yellow. Really? Yeah.

I didn't know that. When did they start doing that? It's been a while. I mean, you can still see a huge difference in them. So I mean, is that what it looks like after they've already been trying to catch it up? Cause that's really bad. Because if you can see that much on your screen.

Oh, I don't think they're all doing it. I think some companies are. That's what I'm wondering. Like we're dying to remember that. Yeah, so I don't know who's doing it, but I think if you go with pasture raised, you have a better chance. But even then, who knows what's going on. What are the laws on pasture raised?

Because sometimes these laws are ridiculous. Like free range means that they leave the chickens out for like 10 minutes and they throw them back in the crate or something like that, right? I swear to God. Yeah, I know. It's like really minimal. I think pasture raised is the best one, but there's like parameters. I think free range is better. No, free range is like a short period of time outside the cage. Really?

Pasture is where they actually feed and eat. Yeah, we have to look that up. I don't know the parameters, because yeah, that's depressing if that's the case. So I have some answers here for you. So pasture raised chickens are out in an open field. They have to typically have at least two and a half acres of outdoor space for a thousand chickens. Okay. What's free range?

And then look up free range. Free range is, I read this a long time ago, it was dumb. It was like, yeah, I was like, you let them outside for a little bit and you kick them back in the car. Really? Yeah. Really? It was something like that. So weak.

If it has, okay, so here it is. If they have access to outdoor for more than 51% of its life, oh, that's not too bad. Okay. That's not too bad then. Well, okay, wait a second though. Like, outdoor? I mean, that just means you could cram them all into one little spot.

You move the cage outside. That's true. Just take the roof off the barn. Yeah. It has access to outdoor. Don't mean they go outside. Poor chicken scared. Yeah. Yeah. But that also doesn't mean how like that other one actually had parameters around two acres, a thousand berth. That's a lot of room for even a thousand. But that's a lot of room. So that means they could thousand berth. That's a lot of room for even a thousand berth. That's a lot of room.

So that means they could take a little. It's a perculot. Just a little back section. Yeah. Interesting. So you're right. You gotta get your son. That would mean pasture raise is the better way to go.

Yeah, I knew that. I thought there, have I seen free range pasture raised? No, unless they're just trying to market it differently. They also have cage free, which is. Cage free is the worst. Yeah. Look up cage free. That's the one. I think that was really dumb. Sounds like it's good.

I think cage free was the one where I was like, this is stupid. What does that even mean? Yeah, dude, what's going on here? Look up, look that up. Yeah. Cause I think that's the one that I saw. No cages. We just apply bondage. Yeah.

It's, it's, it's housed in an enclosed area that allows it to access to food and water without limit and roam freely during the laying cycle. So it's just a big barn. Okay. And just during the laying cycle. Yeah. Cage-free chickens was kept in a crowded, okay, look at it, however, cage-free chickens

may still be kept in crowded conditions and some may never go outside. Yeah. Oh yeah, so that's bullshit. That's funny. That's all right, we're gonna be growing all this food in labs soon anyway. Yeah, perfect.

We'll be totally good. Oh my God, we're around the corner from that. Speaking of food, did you guys see what Nestle is doing? One of the largest food manufacturers or? I don't know. Bro, I'm so glad you're bringing them up, because I have, is Oreo owned by Nestle? Are they still acquiring all the fresh water in the world?

I just sent you guys a video. I just sent you guys a video, okay? fresh water in the world? I just sent you guys a video. Okay. Okay. What is it? I just sent you guys a video in our, in our group thread on text message. Uh, look at it, look at the video. It's a Oreo cookie and which I think is owned by Nestle. I think Nestle owns Oreo, right? Is that right, Doug? It does not. Nabisco? Nabisco was before, but now there's another company called Mondales or something. Anyways, I actually had already had this saved because I wanted to bring it up to you guys they have this demonstration of like a Blow torch for you know point one seconds one second three on it. Oh, I did see that video, bro I saw that I sent it to you guys so it's you literally nothing happens nothing you literally a

Blow torch is hitting that thing. thing they like a minute and nothing happens They should literally look at that for insulation for your house Have you seen them do that with American cheese like the pet the fake cheese They they delight it with a lighter and it just turns black. It doesn't really do anything Yeah, there's all this processed food is weird. It's just yes So Nestle plastic let me, it's so Nestle plastic let me tell you about what Nestle did I mean it was matter of time right before food companies did this so GLP ones like we go V and O Zempik and

all the other ones oh now they're gonna start making snack foods that are specifically targeted those people yeah yeah that's brilliant yeah I knew that was good we knew that was coming they just included 12 items including pizza and pasta, which I mean, what are you going to put in these foods? Like this is for, it's a smaller one. What is it? Like what are they going to do? Yeah. How are they marketing it? It's a good question. Like high protein? Is it something like that? Yeah. It's, yeah. I think it's just protein based is what they're saying. But what is high protein? I know. What do they consider high protein? It's bullshit. It's going to be still low.

I've seen a Starbucks version. It's pretty pathetic. Of what? Of high protein. Oh, their protein box? It's like basically like two. Oh, their little egg thing. Yeah.

It's two eggs and like three nuts. Yeah, it's like a total of eight grams or 10 grams of protein. That little thing. No. So I mean, what Nestle is doing is smart marketing. They're trying to capture all these people who are getting on these GLP-1s, and they're like, okay. All of a sudden you go to the store

and you see a food that says, oh, this is for me. So it's smart. Where are we at with that? I know, I felt like we laid off on our audience for a little while, because we were talking so much about GLP-1s. Still exploding. Is it still?

Oh yeah. Is it still running like crazy? Yeah, especially Gen Z. The younger generation, they have a really, really positive outlook on GLP-1s, whereas the boomers are the ones that are more likely to be, I'm not sure. Do they develop the oral version? Is that marked in circulation? I haven't seen too many that are.

I don't know if it's the real one though, that's a problem. I've seen them. There's a bunch of like, my mother-in-law sent me like, son, should I take this? And it's just like, now there are all kinds of pill form, which you know how that's not regulated, so if it's a pill form too.

Oh really, so you mean actual GLP-1 encapsulated? I don't think it's actual. I think it's being marketed like it is, you know? No, you can get a GLP-1 in tablet form, but from what I've heard, what I've read, and from the people I've talked to who work with them, they said it's not nearly as effective. Yeah, of course.

What exactly is the GLP-1 probiotic that trans-in has? That's the one I brought up. I brought that up on a previous episode. Acromansia. It's a bacteria that seems to raise your natural GLP-1 and has been, in studies, shows some weight loss. So it's not gonna have the same effect, of course. But interesting, it's an interesting bacteria

that seems to have some of those effects. But yeah, this whole GLP-1 phenomena, I mean, it's exploding. It is exploding. And I- It's every commercial now. I stand by what I said. I think you're probably gonna have about, probably 60 to 70%, I'm being conservative,

of Americans are gonna be on them probably the next 10 years. I think it's gonna be that many. That's a huge number. Yep, and they're just getting, insurance companies are getting lobbied like crazy to cover them. I think it's gonna become a political issue.

I think over the next election, four years from now, I bet that'll be something they talk about. Like, your company needs to pay for it. Oh my God. Yeah. That'll be weird. Companies will probably offer it. I can foresee big companies saying,

if you work for us, we'll cover the cost of your GLP-1. I mean, it's culture shifting. Yeah. Talk about culture shifting. You sent a text message yesterday and it was on my notes to bring up to you guys anyway. So I was like, oh, this is crazy. So obviously you Sal sees it too. I mean, I like notoriously, I'll be watching TV with Katrina and you know, I gripe and bitch when I'm like watching new Netflix show or Amazon and it's like, we can't get but 15 minutes in the show and all of a sudden there's just this woke narrative in it. And I'm just like, oh God, can we just have a good show that just has a good premise to it?

Does it have to insert that where it doesn't even need to be in there or whatever? So I've been bitching about this, I feel like for the last 10 years. And I'm always quick to point it out and then Katrina's like, just stay with it. Maybe it's good. No, I don't want to watch it. I'm like grumpy old man, right? Like that. So, but it's so wild to see how fast the pendulum has swung the other way. Like in the last 30 days, no joke, I've watched an Apple TV show.

I've watched a Netflix show. I've watched an Amazon Prime show. All were that were rated, right? The top 10 or whatever like that, movies right now, that are either faith-based, hard conservative values from it. It's so trippy to see how quick we just switch the narrative like that. And it just, I don't know, it feels so inauthentic to me.

Of course. You know, it's like, I don't know if I ever really noticed that stuff before. I think I probably just, because I didn't really follow much of the political landscape and just probably, I probably blew with the wind like everybody else, you know, but now because we pay so much attention to it, or at least I pay way more

attention to it now than I ever did, it's so obvious to me because it's like, I've seen more in the last 30 days than I did the previous 10 years. It's a market, it's a market based, we live in a market based economy and it's going to follow the culture. Yeah. And the culture is shifting. Also when things get deregulated too.

I mean, I feel like the DEI affecting a lot of the investments and those groups, like really did have a massive impact on, especially the entertainment business. There seems to be, first off, a culture shift towards religion. And you're seeing this in younger people. And I've spoken to quite a few people who are saying they're noticing this. I see it on social media. Young men in particular are attending church,

whereas that was a falling demographic forever, seems to be reversing. Then you have just the political pendulum swing and the market just follows that. And yes, it is inauthentic. Some of it's authentic, but a lot of it's like, here's what they care about. They're trying to make money, you know?

So it's like, where's the money now? So they just go all in. It's like, happened so fast because they see the shift. It's it. And that was clear because of the election. 100%. I don't know. Yeah.

Does this make sense? I guess, well, this is where I become like tinfoil hat guy. You know what I'm saying? Like, I feel like it makesil hot guy, you know saying like It makes me a little Worry like we are being program like it was planned the whole time like yeah, we're gonna run this way for you know We're gonna piss everybody. Everybody gets mad. We'll go this way. This is like it's almost cuz it was it's so quick Yeah, it wasn't like it was a handover. It wasn't like it was like oh one show and I saw it was like all of a sudden I went from never seeing that

to in one month's time seeing more of it than I did in 10 years. That's pretty quick for something to organically happen like that. That's what makes me go, boy, that's pretty interesting timing that all of this started coming out this way. It makes you wonder. What's that quote?

No one is more hopelessly enslaved than those who believe they are free. So that's the whole game. The whole game is, I want to say Bastia, if I'm not mistaken, I don't know if it's him, but it reminds, if you want to control people effectively, you don't let them know they're being controlled. You let them believe.

If you give people an option between Coke and Pepsi, and that's the only two options they have, and they pick Pepsi, they're picking the one of the options you gave them. And you win. That's an old strategy, so it could very well be, because you're right, it seems like, it seems like it went crazy.

Like it switched so fast. Fast, I know. Yeah, and movies take a long time to produce. It's not like that, like, producing a movie takes years. It's not like an overnight thing where we're all said, oh, hey, this is where we're all going, so let's time to produce. It's not like that. Like producing a movie takes years. It's not like an overnight thing where we're all saying, oh hey, this is where we're all going. So let's switch in there. It was like, that's interesting. Pretty nice, convenient timing that all of a sudden that all came out. What was that? Johann Wolfgang von Golf. Goat. Is that Wolfgang the? No. Not Amadeus. Not Amadeus. Oh, that's who that...

I always thought that was a cool name. Wolfgang? Wolfgang. Yeah, that's that Yeah, I always thought that was a cool name Yeah, that's just awesome wasn't Eddie Van Halen's son wolfgang van Halen's I think you're right. Yeah, that's a course. That's an awesome. Yeah Like a Little bit of a science question for you that you I'm wondering if you know the answer to this when we get I just I'm coming off a cold right now. Um, and I got it on Thursday and the, every once in a while, I'm really good about this where I feel it's starting to come on and then I go right, I do the stack, you know, take everything and do everything. And I feel like there, and then there's other times where

I get sick and I kind of dragged my feet like, Oh, I need to get the meds or I need to get those things. And it's like 24 hours later and then I start taking it. I feel like there is a dramatic difference on if I get on it, like as soon as I feel it coming on versus it's already hit me and then I get on it. Do we have research that supports like, oh, if you get the call and you get it in the first 12 hours and you get on top of it. Cause I mean, I feel like it's night and day difference. Like I was so good about my stack this time that this was probably one of the

easiest colds that I've ever had. Like it just didn't feel like it even bothered. There is definitely some, some data to support that. Uh, especially with this, the studies on infectious diseases that we have a lot of data on where like, if you treat somebody early, whether it's a bacterial or viral infection, early on you get far better results. So what'll happen with the natural stuff, just again anecdotally, is if you start to feel

like you're getting a cold, so Ned's product, you use them too, right? Yeah, yeah, that's part of my stack. Yeah, what's it called? It's right there. The immunity boost. So they have a good one. So if you start to feel like you're getting sick, and then you start taking it, Yeah, that's part of my stack. Yeah, what's it called? It's right there. Immunity Boost. Immunity Boost.

Yeah. So they have a good one. So if you start to feel like you're getting sick and then you start taking it, you're probably still going to get sick because you were already getting sick. Once you start to feel symptoms, you're infected. But what'll happen is the symptoms are going to be way less and then it'll be shorter duration. So rather than lasting five days, it'll last four days or three days. Yeah, so we did the same thing because my brother actually his wife and and

Dar couldn't make it to Christmas and because it was there like had the flu and but he still came like but you probably are exposed and like are here and I'm like oh my god and so we're all like taking all the vitamins and everything we could but also too like I was like from the whole COVID experience and everything I've listened to people talk about like preventative ways of not contracting. And it's like, you know, yes, washing the hands, but also it's like washing your face and you know, you're, you're, you know, flushing everything out and making sure your mouth's clean and everything too, to get that out. Like I, so I was doing like all those things and it's been good.

Yeah. Peroxide, nasal, I think you could use a swab. A nasal swab, yeah. There were some studies out of Europe that showed that that kind of helped. It does, yeah. Well none of us got, so remember Doug last week came in sick. Remember, he came in super sick,

which he comes in and I could tell right away, and he's like, oh my God, I woke up last night, he's like, I was just puking. I'm like, what happened? He goes, food poisoning. I'm like, from what? He goes, food poisoning. I'm like, from what? He had some frozen food that he ate. And I'm like, you don't get food poisoning

from frozen processed food. You're sick. And he's like, maybe I am. He comes in here, sits down, and then an hour later he's like, yeah, dude, I'm sick. He leaves. We were all here with him for a bit. None of us got anything.

So that's great. Praise God. All I got was a little cold. I think you had a little cold a week or two ago. And then you and I kissed a little bit. Merry Christmas. I exited out. No mistletoe over here, dude.

I do, I notice a big difference if I'm really good about all those things. If I'm really good about getting on it the minute I think I might be getting sick or even just being preventative, oh, someone's's sick around me versus just dragging my feet a little bit and waiting till like I'm full-blown sick and then taking it then it feels like it does very little. Dude, you want to, oh by the way we're talking about like supplements, things you can take and you ever go down, I'm sure you guys don't but I love doing this, I love going down

like historically looking at supplements and medications that we used to give people for particular things and just how crazy wrong we were with certain things. Do you guys know what they use, what women used to buy to improve their complexion? It was in tablet form. You guys never get a tablet form. Is it a drug that still exists today? Is it a drug that you use? Oh, it still exists. Okay. But you definitely wouldn't, it still exists. Okay. But you definitely wouldn't take tablets of it. That's for sure. What would you take tablets of?

Arsenic. What? Oh my goodness. They used to sell, Google arsenic tablets for complexions. That was on my bingo card. They would buy arsenic tablets and they'd pop them and it would give their skin like a white, clear complexion. Like they're dying. Cause it was destroying red blood like a white, clear complexion.

Cause it was destroying red blood cells. Oh my God. So they would look, they would have this pale like, you know, like, and that was the fashion. So like, oh, this works really well. So pale and clammy, I love this. Slowly poisoning themselves. And then they just had the faint couches, you know.

So that real, that real pale look, right? They almost to where they were, the pasty white hair, the white, they do like the white faces like that. Was that, is that because back then it was a symbol that you didn't work outside? Yeah. Was that true? Yeah, because you were wealthy.

Yeah, that's what it was. Okay, so that's why. So if you had a tan, then you worked outside. You did labor outside. Yeah, a tan. So the whiter your skin looked. you worked outside. You did labor outside. Yeah, a tan. So the whiter your skin looked. That's right. Yeah, I would've done great back then.

So look at that, look at that. Dr. James Campbell's safe arsenic complexion wafers. That's safe. People would eat those too. Arsenic wafers? Yeah, dude. Wow, how long ago, Sal? When was that?

It says right there on the day, I can barely see. Were those late 1800s? 19, 19 something. Let's see. I can barely see. Were those late 1800s? 19, 19 something. Let's see. I can see it right here. 19... Oh, 1916 to 1928. Yeah, there you go. Wow.

So like literally one of our great grandmas. Well, I mean, didn't we used to like prescribe women like cigarettes too when they're pregnant? These little bits of cocaine for, yeah, for colds and... You ever see kids cough drops from back then? Yeah. That's got heroin. Yeah, that's what I mean. Coc see kids cough drops from back then? Yeah. That's got heroin. Yeah, that's what I mean.

Cocaine. Like little Timmy looks fine. He feels great. Look at him. He's just running. He's out playing with his friends again. This is great. This is why that, that's why that generation thinks we're a bunch of pussies.

They're gonna say, oh, I can't handle gluten. You know what I'm saying? We used to give our kids cocaine. Yeah. Seriously. I know't handle gluten. You know what I'm saying? Yeah. We should give our kids cocaine. What are you doing? Dude, seriously. I know. Come on. Look at the early 1900s, right?

The end of the 1800s. Dude, they were still trying to figure out surgery. And I remember this one show kind of went into all that. And like, it was, what was it? It was the one where you strain your groin, and then you have like, what's that called when you have, yeah, hernia. It was a hernia surgery and they were just trying to develop it and they were still prescribing cocaine

and prescribing heroin and all these things to cope with the pain and the whole thing. They're just cutting the sky. I mean, heroin makes sense. It's like the strongest form of opiate. So it's like Vicodin times a million. I mean, really, when you think about it, we haven't seen. We should give people heroin.

Yeah, as I say, we haven't. It's just a Vicodin, Oxycontin is a. I mean, we're prescribed meth to be derivative of it. We prescribe meth to kids. I think that's true. So not much of it has really changed when you think about it. We've just, I don't know, we've added it with a bunch of other stuff.

Yeah. Actually. We've normalized it. That's what's even crazier, right? I wonder if that was like the history of it was not because we decided that heroin was bad. It was that it couldn't get patent. And so then we just added a bunch of pharmaceutical stuff to it so we could patent it and then wrap

it in some and cloak it in some other name. You might be right. Right? That's the game. I mean, when you talk about those things you guys are talking about meth, heroin, these are all still things that are prescribed. That's what you want to make it in your bathroom. You guys want to hear something. I mean, when you talk about those things you guys are talking about, meth, heroin, these are all still things that are prescribed. That's what- You wanna make it in your bathroom. You guys wanna hear something. I mean, a lot of people don't realize that. A lot of people do not realize

that that's what Oxycontin and Vicodin is. It's derived from opiates. Oh yeah, it's opiates. And that's all heroin is. Yep. And the same thing with all your ADHD pills and stuff like that. That's all meth.

Do you guys wanna hear something just absolutely just terrifying to hear that they used to do to women giving birth? They used to give them a compound. I can't remember the name of it, but they would give them a compound while they were in labor and because supposedly it helped with the whole process.

But the reality is they felt everything, every piece of pain, everything, they would tie them up. But what it did is it made them forget. Oh my God. So afterwards they'd be like, yeah, I think it was okay. It caused memory loss. And that's what they were giving women while they were having a baby

in suffering from terrible, oh my God. What was the other thing? It's effective. What was the other thing that they used to do for women that really bad PMS were like that, they used to shock therapy and stuff like that? Oh, well they used to, vibrators were meant to do that. Yeah, exactly.

Oh, is that for hysteria? Yeah, if you suffered from hysteria, which was a, it basically means overworked, overstimulated mom. Hey, Doc, help my wife. I'm five frazzled. And then they would use a vibrator on her. Use this.

And she'd have orgasms. Yeah. And it was a cure for hysteria. Brilliant. God bless that doctor. How do you know it works? I know my wife's way happier. She's in a better mood.

She came back not hysterical anymore. That's how they invented this. Hey, I read an interesting study on prenatal nutrition and face shape. Prenatal nutrition and face shape. Like characteristics of your face. Like as it develops. What gives you fat face?

Just asking for a friend. What kind of nutrients? develops or is it fat face so asking for a friend no listen is so they did it they did a study and they found that a diet that is high in protein resulted in so it's in you have enhanced higher protein is enhanced mTOR so mTOR is this stimulator of muscle growth, performance, et cetera, et cetera. So more chiseled jaw. Broader jaw, thicker nasal cartilage,

more pronounced facial features. Low protein diets, slender and pointed features. So, and they're thinking this has to do with adaptive advantages to environmental conditions. Nothing on fat face. No, no, no. Soft face. I should look that up. What did my mommy, that. Nothing on fat face. No, no, no. Soft face. I should look that up.

What did my mom eat that gave me a fat face or whatever? Yeah, that's jet GBT. Yeah, so feeding, what the mom eats will deter, now, and by the way, you can see this sometimes with twins. You ever meet a pair of twins that are identical, but one of them looks a little different than the other? It's like one of them got the more protein than the other one did.

So one thing, yeah. Oh yeah, dude. I know a couple sets of twins like that where you look at them both, and one of them is a little bit more square. It's like the classic movie twins. Yeah. He's eaten all the Danny DeVito steak.

And the other guy's like, ew. All the protein went through, the billboard hit one first. And then what's the next one? Yeah, dude. You know, it's, I don't know, it seems obvious that what the mom eats, you know, while she's pregnant

would obviously influence that. Like, that was one of the coolest things I remember when, you know, obviously I don't know what kind of mother Katrina's gonna be until we actually go down that direction. Right? And it was cool to see her collegiate level athlete side of her come out just the way she approached her competitive side. I remember, I mean, that was the best I'd ever seen that I've been with her for 14 years. Best I ever saw her ate was when she had max, when he was

in her tummy and after she had him and was breastfeeding him, like her diet was like, she was regimen about that, which was really cool to see because it wasn't like she was that person before. You know what's tough about that is for some women, so Jessica with Aurelius wasn't as bad, but with Dahlia, the first trimester. Well she had problems eating things like meat and stuff. Well the first trimester she got, she was so nauseous,

it was so bad, that she had to walk around with something to puke in all day long. Yes, so bad. And there's, that's not that uncommon. I have another friend who's pregnant, and she lost weight in the first trimester because she couldn't keep anything down.

So that's tough. If you're listening to this and you're like pregnant, you're like, I can't eat anything but a waffle. Because everything else makes me throw up. Because obviously some nutrients is better than no nutrients. So at that point you have to, lesser evil is even the greasy burger or whatever. Yeah, like what do you do? Yeah. What do they connect that to? Is there anything connected to that? Well, the theory is-

If the birth was traumatic or whatever like that? Well, just the theory is that her body is much more hypervigilant to potential toxins. So because of the hypervigilancy, that nausea, so if I put something in front of you that's bad, naturally you'll notice, you'll smell it, oh, I don't want to eat that, right? So now imagine that thing going up to like a thousand because you're pregnant. It's just so strong now that any strong smell, any whatever can cause, trigger that nausea.

Even if it's like a good, because you would just repulse by even like chicken, right? And stuff like that, so. Yeah, because it's like turned up to a million. Wow. You know, type of, that's the theory at least, but I don't know. Who knows why that's created.

Anyway, I read another study on red light therapy. Do you know that red light therapy has been shown to improve eyesight and your ability to perceive colors? So I knew it was good for your eyes because that was something I asked. I asked the doctor about, do I need to wear goggles? Because I know they come with it. And he's like, no, it's good for your eyes.

Yeah, yeah, so there's studies on using red light therapy for macular degeneration and it's got positive effects. So I mean again, any cell with a mitochondria is going to benefit from red light. Why do you think Juve gives those goggles then? Just because some people just stare into it? Yeah I don't know if you want to open your eyes to the bright red, probably close your eyes, it gets through the eyelids. You know, it goes below the eyelids. But it's probably so bright you probably don't wanna look at it directly.

But I don't know, that's a good question. It didn't bother me, it never bothered me. No. Yeah, yeah. No, but there's actual studies on red light therapy for people with eyesight. And there was like a, one study I read was like a 40% increase improvement in the ability to discern between subtle changes in color.

That's cool. Yeah. Do you guys follow, who's the guy who's super famous for the biohacking right now? Brian. Is it that dude that says he wants to live forever? Yes, that guy. He looks weird.

He looks like an android. Yeah. Yeah, I don't know what his name is. I know exactly. You know who he is, bro. We should get him on the show. He looks like really pale. I mean, he's, I was listening.

He does everything to optimize. I mean, was it Aubrey DeGray or? No, no, do you not know who this guy is? No, I don't know. I think it's Brian Johnson or Brian. That sounds right. Yeah, I think it's something like that. He was just recently got interviewed by,

what's his face, Derek. He's the guy that spends so much money every month. Oh, they do. I mean, I got sucked in a little bit because of how thorough they are on everything that he's doing, so it's interesting, right? You'll recognize him if you've seen his. Brian Johnson, he had it.

Yeah, look, pull up his whole picture. Yeah, there's something. Would you guys want to interview him? I'd love to ask him. I mean, it's interesting. The man who thinks he can live forever. Good luck. Yeah, well, we thinks he can live forever. Good luck. Yeah, well, we could definitely poke at it.

Yeah, I mean, he goes above and beyond, right? He does all the- Oh, crazy above and beyond. Yeah, I don't know this guy, I'm being honest. They say his biological age is 18. Yeah, that's how they measure it. That's hilarious. Yeah, I wonder how accurate all that is.

I'm 12, so. I was like 67, fuck that. Yeah. Those aren't accurate. My sense of humor is 15, so. Yeah, exactly. I feel like I'm in a poop chat. I don't know, I had heard about him before,

and then I got sucked into listening to that interview, and I think I was just intrigued by the level of testing and stuff that they're doing on everything. The science is so not clear on a lot of that stuff. Yeah. It's like, you know, I don't know. What we know for sure is like exercise, eat right, get good sleep.

Then they go way off into all these other things. How are we going to determine that once we're cyborgs? Yeah. You know what I mean? Exactly. I mean, that would be so lame, though. You went through all this process, and then we end up hacking it like that.

You're competing with a cyborg? Please, dude. Like, for $9.99 a month, you could be half a cyborg and just do this. Oh, yeah. Justin, I want to ask you, dude, before we run out of time. The pier in Santa Cruz fell into the water? Again, yes.

Same water, different ones. I didn't know if you guys saw that. No, this is a different one. That was the Aptos that you're thinking of. Yeah. That just happened last year or the year before, right? Yeah, or Capitol, I should say. But no, this was off the boardwalk.

And the wharf itself, so there's actually, there's more to the story as I kind of followed along. I guess that the environmental standards played a factor in this. So there was one particular species that really kind of set this off, and I guess it was the seagulls because They have like a natural habitat something they're trying to preserve at the end of the scenario burrowing they were like burrowing themselves into the

peers and I guess they weren't able to go in and actually knew about this as a Potential problem that they were trying to go in and kind of reinforce and fix. But like the environmentalists like prevented them from doing their normal upkeep in construction. And so like it just started to deteriorate. And so these poor people were like on the end of the pier in this huge wave came in actually like I guess somebody was describing it as like this huge wave. It didn't fall like boom and everybody like got injured.

Everybody was fine, but it literally lifted it up and it collapsed and they went with the wave and went down. So it just kind of moved down into the water. Now all of a sudden we're in the water and they're floating and it just, it was crazy to see cause I actually drove down to make sure to kind of look because it's interesting and we were driving by the boardwalk and you could see it's like washed up right there near where you know they have some of the rides and stuff like it was making its way in inland in the river so it's a huge like like bathroom you know

facility and building. So for saving habitat, it destroyed the habitat and now we have to destroy the habitat and... Seagulls? Are they in danger? It was the seagulls. I know, I thought seagulls were like... Yeah, right? Like, who's saving seagulls? Don't get me started. Here's my pet peeve, okay, if we're going to go down this road. peeve. Okay. If we're going to go down this road, um, I have dogs. Okay. And a lot of other people have dogs in the area and we're not allowed to go on all these trails because of whatever, like banana slugs or very specific types of beetles,

you know, and things were interrupting like, dude, let's interrupt there. I'm just going to put it out there. Let's interrupt it and allow us to walk our dogs because like we can't go anywhere else like it pisses me off dude we have so many beautiful trails it's like sometimes they go too far and ends up causing more damage like if they're protecting habitat didn't the habitat get destroyed by the falling sure yeah of course it is their whole their whole philosophy imploded like what they do with the forest fires here like yes

These ideas don't work huge forest fire that kills everything I'm for preserving things and like I love nature I love animals. I love all that stuff But it again it's illogical then we can't do this now is that just bound to happen like it was you know statistically You're trying to save so many different animals. Sometimes it's gonna work really well, other times it's not going to. It's just like- I'm sure there's a balance. Yeah, I mean, I think the passion is there, but again, we gotta measure it.

Does this work? Is this method working? Is this protection? We gotta get in there and we gotta fix things because it's a safety hazard. It's like, come on. That's my biggest fear, would be to be on a pier and it to collapse in the ocean.

Oh really? That would terrify, the ocean terrifies me. Yeah. That would be terrifying. There's some narrowly creatures. So it's like waves and you're falling in there. I mean, definitely like crashing a car into the water would screen the ship. Oh God.

Anything in the water. Like sitting down and then like, yeah, a voice out. I have those little tools and of course I never have. Do you really? Yeah, but I don't have them in my car. It's hard to get out, man, that pressure and everything. You can't just roll your window down. I saw a video on that where like,

what do you do if your car sinks or whatever? Because you can't open the door until you're fully submerged. And then you can open the door. You can't open the door even then. No, as soon as the water's filled up in your car, the pressure, then you can open it. Oh, after you land to the bottom. Yeah, yeah. So they sell those things, that's what you're talking about right? Yeah the little

hammers. The little sharp tip you're supposed to just hit it. You just break the glass. But of course that's scary. What water are you gonna crash around here? That would be the worst is going to that and then knowing that I have like three of those things and then not knowing where it's at or it's in another glove box. Guys we gotta wait till the car sings. Terrifying. Thank you. Children's multivitamins are typically just candy. They're full of sugar and not the right kind of nutrients or at least the right amounts of nutrients for your children to thrive. Well there's a company called Haya that makes a multivitamin that we support for children. It's not a candy,

it's an actual multivitamin, but they will eat it and it has adequate nutrients for your children's health and vitality. Go check them out, go to HiyaHealth.com, that's H-I-Y-A health.com forward slash mind pump, and on that link you'll get 50% off your first order. All right, back to the show. This segment of the show where we answer questions is brought to you by Trainerwebinar.com.

This is where Adam and I teach trainers and coaches how to be more effective. The next one is January 7th. Make sure you register. Our first caller is Keith from Tennessee. What's up Keith? What's going on Keith? Hey guys, how are we doing? Good, good.

Good, how are you? Doing well here, enjoying life, all good. Awesome, how can we help you? No complaints. doing well here, enjoying life, all good. Right. Awesome, how can we help you? No complaints. Well, as you can see in my question, I'm, oh, by the way, I better not forget, you guys are a family thing for us now.

I got a adult daughter and an adult son who listen to you guys every day. That's awesome. That's awesome. We've purchased your stuff, and so we appreciate what you're doing and you've, you're impacting my family. So I appreciate it.

Thank you. That's awesome. That's great. Anyway, I'm 69 years old. I'm looking at competing next, actually it's going to be July. They bumped it up a month. And so my question really is around Needing help or guidance for a guy my age Wanting to get on the stage. What would you?

recommend what guidance what I Don't know help Cautions you might give to someone like myself. As you can see from the email, I've been worked out seriously for the last six or seven years, lost 30 pounds, hit the gym three or four times a week, used you guys' programs last year. This year has been a little different, but just curious what you guidance you would give at somebody my age with a competition in about six months.

I probably would need to lose, I don't know, 25 pounds of fat probably to get where I need to be, which to me would be quite a challenge. But anyway. I love this. This is cool. Help me. First of all, you look incredible already, 69 years old. So that's awesome.

Thank you. And what a fun client or goal to have. So what I tell all my clients that I was getting ready for a show is shows are one in the off season. So the prep is actually the easier part, believe it or not, in this process because it's all about how we set up your metabolism going into prep. And that's what will make or break somebody getting ready for a show. And what I mean by that is, and

I'm always cautious when I would get a client that would hire me and they'd be, Adam, I got a show in July, or I got a show this time. Can you have me ready for that? And I'd say, well, I haven't seen where we're at metabolically. And so I don't like to commit to a date until I see that because that is what I want to make sure is ripping and roaring before I start to cut your calories and deplete you and get you ready for a show. And so to me, that is the most important part is it five, eight it five eight 200 pounds or so, you know, how many calories are you able to eat to kind of maintain your current

Body and physique and if you're at 18% body fat, I want to make sure that I've got plenty of runway to Slowly reduce those calories and lean out so that we don't find ourselves Starving your body and running on the treadmill every day just to try and drop an extra couple percent and you've stalled out on me and so that's the most important part. So have you done a reverse diet and do you know where you're at calorie wise? Like talk to me a little bit about where you're at right now? Yeah, I probably maintenance is probably 25 to 2700. Okay. And right now I've just kind of been more at maintenance, I guess I haven't been tracking, just eating what I want, being very careful. I'm trying to, you know, just kind of set myself up, not overdo it. I'm not bulking or anything before January hits. I feel

like man by the end of the day I feel full, like I can't eat anything more. Protein is a priority trying to get 150, 170 grams in which is really challenging so Does that answer your question? Yeah, it kind of does and is this I see up on the the screen that you're 18% body fat Is that where you're at right now? That's what it was a couple about a month ago. Okay Yeah, cuz that it only 2500 calories and 18% body fat It doesn't give us a lot of runway because I know what so of runway. Let's just play this out a little bit. Let's say we started a cut and we do the cut partially in movement and partially in calories. We go from 2,500 and I drop you down to 2,000 calories and we increase your

steps by a little bit. We'll drop 2 to 4 percent body fat over the course of a month, but then you're going to stall out right. So then we go from 18 We're down to now 14% body fat, but now you're eating 2,000 calories and you're walking 10,000 steps a day. So we have to ramp that up again now. It's time to cut again now I'm dropping down to 16 1700 calories and telling you I need you to get 15,000 steps that drops us another 4% now we're at 10% body fat and But you're only eating 1,700 calories. You're doing 15,000 steps a day, which

means you're probably doing an hour of Liss cardio every single day. And we're far from really bringing that impressive single digit physique to you. And so that would be my concern about getting ready for a show right now is I would rather, I would like a guy your size, we should be able to get your calorie intake up to 3,500 calories. Now I don't mean that overnight, I don't mean taking you right now Keith from 2,500 to 3,500.

I mean we could start, we're at 2,500 right now then I don't want to be up to about 2,800. He's at six months out right? So what do you think Adam, like reverse diet for like two months or so? At least right so at least two or three months yeah for at least two or three months we would actually be trying to increase the goal right now if you're my client right you've been with me for a long time this we set this goal for next year and I love it I'm excited about it because I like to do this I'd be like all right Keith our goal right now is we're just gonna keep reverse dieting increasing calories And my goal is to not put body fat on.

Can I not put body fat on, but you're getting your calories as high as possible. And it'd be a slow process of increasing by 250 or so calories, you know, week over week if we can, and really focus on building some muscle. But that's the main goal, would be to do that first. And why, if you were my client, I wouldn't want you to commit to a date yet is because

I wouldn't want to feel like, oh shit, we've only got now two and a half, three months before it's July. We got to now start your cut. But then you're still only at, say, 2,900 calories or 3,000 calories. And I'm like, Keith, I really want you to be closer to 3,500. I'd rather slowly step you up in calories and building muscle, and I don't care if that takes you two months or eight months to get there, that's the goal first. And then once we achieve that, then we can go, okay, now let's pick a date.

Now let's pick a show date that we can start to cut you for to get you ready for that show. Otherwise, what will happen, Keith, is you will stall out far before you feel good about where your body fat percentage percentages to get on stage. And you're going to want to be around six to 7% at least if you're going to want to get on stage. And that's we're going to need more calorie runway to get there. That's that's my recommendation. And you know, Keith, just I was thinking, I was thinking at my age. Yeah, I'll be 70. By the time I'd walk on stage, I was thinking at my age, yeah, I'll be 70 by the time I'd walk on

stage, I'm thinking, well, I'm going to be competing against guys that probably wouldn't be at six or 7%. So if I was at 10%, but I may be totally wrong. I don't know. I'm not, no, you're not totally wrong there. I mean, you, you could, you could do, you would still probably do all right. I mean, you're right. You're competing against guys that are 70 years old.

So it's not like you're going against a 25 year old kid. It's going to be 3% body fat up there, but I still would want to be. I mean, you're right, you're competing against guys that are 70 years old, so it's not like you're going against a 25-year-old kid, it's gonna be 3% body fat up there, but I still would wanna be, I could get you down to 7, 8%, no problem, if we had the metabolism where we needed to be right now. You know, and just also, Keith, you're in a really good place right now. You're eating good calories, you're strength training, you're obviously very fit and healthy.

Competing, getting yourself down to single digit, what Adam's doing is he's trying to set you up so you don't mess things up because the damage that can be caused from going down to 1,700, 1,600 calories, 15,000 plus steps a day plus strength training, it's spent at your age, actually at any age, but even especially at your age, you could cause a lot of damage

that then would take a while to recover from, a lot of hormonal damage, and it's not good, it's not healthy for you. Adam's trying to get you to do this in the healthiest way possible to where, I mean, if you love working out, you love being fit and competing isn't your life, like, you know, then it's not worth doing it

in a way that's not healthy or ideal. Otherwise, what'll happen, are you on hormone therapy, by the way, or are you doing this all natural? All natural. Oh wow. Yeah, so then especially, because you start cutting your calories like that, start bumping the cardio, you're gonna crash your testosterone.

I mean, a 25 year old would crash their testosterone, let alone a 69 year old. So that would be tough to recover from. I don't know if that's worth it. I don't think it'd be worth it for some you know because you've been working out six seven years consistently. You're into fitness. So he's trying to set you up to do this so that you don't cause those problems. I mean getting down to seven percent body fat will lower your testosterone regardless. But you do it in a way to where you're eating, you know, 1500 calories working out like crazy.

Yeah, you'll get your testosterone down to levels that are just not great. Any interest in hiring a coach to take you through this? Yeah, good question. I actually have not hired so much, but I've gotten in contact with a local guy. He's an IFBB pro. Okay. He's been doing this for 30 years. Okay. So yeah, he, he takes a, uh, someone like myself and primarily acts as a consultant.

He's not going to train me, but he's going to help guide me when I have questions or hit a wall or something. So I appreciate that kind of approach as opposed to showing up every week and him putting me through the grind. So yeah, I have actually, because I've been trying to do this for three years now and stay at the same weight and I think I hope I build some muscle, uh, but I can't seem to lose the weight. So this is the one factor I haven't included the training aspect coaching. So,

well, Keith, I mean, this will be five, eight, 200, 200 pounds, 18% body fat at your age. You carry a lot of muscle. Like you like that's exceptional. I think I, I think I do actually. So anyway, I'm not quite sure what that means down the road, but I know I've got this fat thing, visceral and otherwise, that I'm dealing with that always bugs me.

You know, you could get yourself down to 12% body fat without having to do anything too extreme at all. I mean, a little bit of a cut, you know, some reverse style mini cut, mini bulk, uh, spend a little more time in the cut than the bulk over time. You know, 14, 13, 12% body fat. Very doable. By the way, 18% body fat. If you're fit, uh, is, is perfectly fine. It's, you know, going down from 18 to 12 or 13,'re fit is perfectly fine. Going down from 18 to 12 or 13 is more of a cosmetic thing.

So not that big of a deal. It sounds like you're eating healthy. Again, you're working out consistently, you carry a lot of muscle. You probably got great mobility. But you can get down. That's always an issue. Well, okay, well let me ask you this, Keith.

Context matters, Keith. Around your peers, your age peers, how's your mobility? Oh, yeah. Okay, that's what I thought. I'm stellar. Yeah, that's what I mean. I mean, a lot of levels, yeah. I don't know if you're, if you are,

we don't advertise this or talk about it, but we have our own in-house trainers that we do coaching. Very similar to if you're, if you, if you are, we don't advertise this or talk about it, but we have, we have our own in-house trainers that we do coaching very similar to what you're saying, like consulting like that, where it's, it's like virtual check-ins and we're, we're kind of overseeing what you're doing. If you don't end up hiring this guy, I'd love to have one of my guys help you out,

just be, and I would oversee it, just because I know where you're at. I know what needs to be done here my fear of you hiring Somebody else is that they'll just take your money and say let's get let's try and do this and cut you where I'm telling You right now where we need to go is we need to reverse diet you first and and and they're in in this in the competitive space a lot of these competitors They'll just take somebody's money and be like, all right, let's get shredded.

And he'll just start cut calories, add cardio. That's gonna be the formula. I'm telling you, I've been doing this long enough and I know where your body fat percentages in relation to your calories, and we ain't got enough runway. Not to do it to where you'll feel good and be healthy afterwards.

Like my goal is to get you down to whatever percent, doesn't even matter if we only get down to eight or nine or 10, but that it's actually somewhere you can sustain, not where you're like almost dying, where you're eating 1,100 calories and doing an hour of cardio twice a day just to prove to yourself you do it. And then as soon as you stop,

you put all that body fat back on because there's no way you're gonna eat like that and train like that forever. But there's a way to do this to where you get in really good shape and you actually could maintain that body fat percentage because we've done it in a healthy way metabolically. And not a lot of these coaches that you pay or hire will care as much about that. Their job is to try and get you the leanest you've ever been. And they'll do that, you know? They'll ramp up your movement, they'll cut your calories.

It won't be worth it. But exactly, it won't be worth it because you'll feel miserable, you potentially will do stuff hormonally to yourself, and you'll end up putting all the body fat back on, where if I had you, I'd say, okay, I like this goal, but let's first focus on this. And then we would build that metabolism first. So if I built up the metabolism, let's say calories at three to 3,500 for the next couple

months and then do I have enough runway to get prepared? Let's say I continue to keep that as a goal, the stage thing, I think it's the middle of July. Yeah. That's enough time, three months, four months to So here's a good, yeah, yeah. So half a percent a week is normally what I would tell a client is realistic. If we're coming from a healthy metabolism, half a percent a week, okay. So if you are, if you coming from a half, I mean coming from, that's why I said two percent a month, right, you could probably drop down. Now I've seen faster and it's possible and the healthier metabolism, the faster the body will respond. But a good runway is all right. We get somewhere, get you healthy metabolically and then we can,

we can shave a half a percent a week is a realistic thing to do to somebody who's coming from a healthy place. So reverse that out from you know where you want to be. Keith, side note, have you had your your hormones and everything panel done? Oh it's been a while. I don't know that I could pull up any numbers. I would so just because you're you're you got good muscle, you seem to be a fitness fanatic, you're 69, go get them checked. And if you did hormone optimization at your age, you probably wouldn't have to change anything,

you'd drop three, 4%. So if they went in and said, oh, you know, you could go on TRT, raise it up to optimal levels, do a little this, a little that, you would just notice, you would just get leaner and build a little bit of muscle just from that alone. So that's another thing that you could potentially look at. Yeah. I want to natural can natural guys do TRT and still be considered natural.

No. Oh, I don't think so. No, no, no. If you, if you use synthetic testosterone at all, you can't, you wouldn't be able to compete in a natural show that you would be in an, in a, in a NPC is what you would do. I don't know if you, what, what, what a federation you're looking at right now. But it's just a small local thing. Is it a natural show? Is it a natural show?

Do you know? It is. Okay, okay. Well that also makes how low we have to get better too. 10% is not bad for a 69. 10%, 69 year old guy. But still no matter what, my advice still stays the same. We're not getting quite as shredded,

but you're still too low a calories where I'd want to take you. I mean, Keith, are you in our private forum yet or no? I am not. Okay, I'm gonna have Doug put you in that. Do you ever use Facebook? Are you on Facebook or no? Mm-hmm. Okay, good. I'm gonna have Doug put you

in the private forum for free. I got you. And then, anytime you have questions about this process, just tag me, okay, in there, forum for free, I got you. And then anytime you have questions about this process, just tag me, okay, in there and ask me and I'll communicate with you. So I'll kind of be a consultant. And if you end up hiring somebody else and you want to check back with me like, hey, Adam, what do you think this guy's telling me this? I'll tell you what I think. Okay. So just do that. Do that for me. I'll do that for you if you just keep me posted on Kanawha. And if you go decide to do this on your own, you're like, you're gonna take my advice and you're gonna slowly reverse diet, just check in with me every

30 days or so. Let me know where you're at. Hey, Adam, I've got it up to 2,800 calories. I haven't put on any weight. Doing good, feeling good. Where do you know? And I'll step you through it if you tag me. So you're saying I do I need to track my calories though then? Oh yes. 100% if you're going to compete that becomes mandatory. We've got to get a real good because okay that's great great point. Keith you could be actually already eating 3,000 some calories and you're in a better place than I think you are just because you are. Yeah oh this was a guess. I don't really know. Oh, yeah. Yeah.

Let's start tracking. That's step one is download Fat Secret app on your phone. It's free. Fat Secret. I got it. And just start inputting your food. So do what we should do right now before we talk any more about what you can or can't do is let's go track for the next two weeks and tell me in the forum post and let me know

what your average calories, protein and all your macros were and then that will give me a really better idea of where we need to go. Okay, okay. And what about programming? What do I do? Right now, MAPS Antibolic. MAPS Antibolic would be the ideal program because right now we're trying to build the

metabolism up and that's probably one of our best programs when it comes to reverse dieting somebody. So I like MAPS Antibolic for now when we get ready for prep and we start getting ready for the show, we might switch over to Aesthetic. I'll help you with that too. So if you just, if you do me, you got those? Okay, okay. So if you've got those already, if you do that, if you do this, I'll help you with that. So all you got to do is track and do that. I'm not charging you or anything, just do it and then post it in there. I'll help you with it, okay? All righty. I'd love to see you do this, but I want to do it right. I want to do it right. I want to do it right too. Health is number one. Good. I don't want to end up all messed up at the end of this and yeah, not at my age. So does my age matter? Yeah, sure. Yeah. I mean, my hormones or whatever. Oh, yes. Oh, yeah. That's

why I said, Oh yeah. The reason why Sal asked that and you may, if you haven't had that panel, I would recommend that too, because if you have really low testosterone levels, man, it's really hard to reverse diet and build muscle and get shredded when you have really low testosterone levels, man, it's really hard to reverse diet and build muscle and get shredded when you have really low testosterone levels. Which I doubt by the way. I'm thinking it's pretty decent from what I remember. I think it probably is too just from looking at you and listening to what you're saying and the amount of muscle you're carrying.

But I would get it done anyway just to see, especially if you're gonna go on a diet and try to compete. So then you'll wanna look at it afterwards. Exactly, that's really, even if you're all good right now, let's see where your levels are, because then let's do this. Because you're gonna push the body. I mean, competing is like a sport. It's not healthy, just bottom line.

Getting shredded is not a healthy thing to do. But that's okay, you can challenge yourself that way. And if we're paying attention to those markers, we can like test as we get closer based off of how you're feeling. And if we're seeing anything really alarming, we can pull out, because that's obviously more important to you.

But let's go get a baseline. So, okay, testosterone is the main marker. That's what I'm really focusing on. Yeah, do full hormone panels. So they'll look at thyroid, free free and total, uh, testosterone. And then you can also look at things like DHEA and, uh, your IGF one if you want, um, but just do the normal traditional full panel, make sure it's free and total testosterone.

You do that. You can share it with Sal. Sal will look at that. I'll check on your diet stuff. Okay. All right. It was super helpful. Let's do it.

Let's do it. Thanks Keith. All right. Appreciate it. You guys take it easy. Have a good day. All right. Super helpful. You got it. Let's do it. Thanks Keith. All right. Appreciate you guys. Take it easy. Have a good day. All right. See ya. I feel like I pissed in his Cheerios. He looks good. He's great. I mean that's why. You can tell in his sweater. And just his face. You know I love, I love, I gotta say this little side note. I love older people that are that really strength training or fit. It's so motivating to me to see and hear you know how they feel and whatever and that's great. Yeah competing is just not great. Competing at 69 even worse but I'm glad you asked if you track because we have no idea how many calories. Yeah he could be a lot better than what he's probably more than he

thinks. Yeah if you're not tracking and you're guessing you're guessing low typically is what you're doing. Yeah, I think, I think so too. But let me tell you, uh, 70 years old or not, this is the number one mistake everybody makes that wants to get into a show is they pick a show date. They ask, can I get shredded for this? And it has, has nothing to do with the show date has everything to do where you're at metabolically. If you are in a place where you're already at moderately low calories, and you have a long ways to go to get shredded, you're just screwed, you're not gonna do,

you're either not gonna get there and you're gonna bunk and give up before there, or you're crazy and you do push yourself to that and then you fuck yourself up. It's just not a good idea. It's far better to get yourself in a place metabolically really good and then we go, okay, hey, let's get ready for this show. Our next caller is Chris from California.

What's up Chris? What's happening Chris? Hello everybody. Let's see, my question is long unfortunately, but I guess I'll just start it. My question involves a kind of a programming and strategy regarding how I can roll out a strength based workout for our star wars fan club. Yeah. And a little bit of a, but it does sum up with a lot of ideas, not a lot of wisdom,

uh, contacts member of a server fan club that is recognized by Lucasfilm called Lightsaber Team. As I understand it, I could be wrong, that means we can basically openly use the intellectual property as long as we do not make any money on it and basically do not offend the brand or bring ire from the higher ups. Hmm. Oh, oh, also I must say that for legal and safety reasons, we do not do any sparring just also cost. Uh, so all of our stuff, if we, if we do clashing, it's a choreography only. So there are other groups that do that, but not ours.

Uh, okay. Um, brief note that a lot of our stuff, I mean, there's some stuff that's a little bit analogous to the shadow box routine that's in maps anywhere, but a lot of it just basically ends up being cardio. So that's why I want to try to bring a strength base idea to it. Um, background, I am not an athlete growing up. And so I started my fitness journey kind of late in like around 2013. Uh, funnily enough, this would have been the 24 hour fitness at Santa Teresa.

Although I think all of you guys are out of that. And then blah, blah, blah, blah, blah. I had two trainers during that tenure up until 2017 in both cases, both of them went independent. And then 2017 is when I joined Lightsaber team. Also roughly when I learned about the YouTube channel of my mind pump, but I did enjoy it, start listening to the podcast until 2021, 2022. That's also when I started Maps Anywhere. So more to question. I wanted to have, it's not surprising, it's basically a very loose watered down version of anywhere.

What I wanted to do, I'm just backing up a little bit. I do do Zoom classes during the pandemic. They were pretty random, unfortunately. Like basically all the problems you have with the group X that Adam I think has talked about on group X. But lately I've reformatted it to be basically modified prime pro webinar. So 1990s combat stretch.

We can't, one person clearly doesn't like the handcuffs. So I do like snow angels instead. And then it's a routine after that. So instead of the body weight squats, it's new other activity. But I wanted to, what I want is my plan was picking just two exercises that hopefully involve less stick, because that's what this is at the end of the day. And then for the benefits of the audience, it's based on Maps Anywhere's AMP system, which, again, for the benefit of the audience, that's five categories. Pull, push, legs, core, and kind of the complex full body.

And then was going to present that in, I had three phases originally. One was going to be technical, just perfect the form. I'm not sure if you guys have the question up here in front of you, but it would be two to three sets up to fatigue like anywhere does. One minute of rest. In between days, I was going to have that time for webinar plus our routines. It's kind of a skills day. Phase two would have been that slow isometric that five to two

thing that Adam likes. So that they want similar movements, but then they would own it. And then you have phase three, which would be the speed and power, which is what everyone wants. But I wanted to dangle that it's like a carrot. Then I did think that probably there needs to be a phase four, which is, uh, endurance, but I didn't have a plan for that one yet. Um, and then there's however the heck we want to roll this out. Uh, I know that, um, in the other coaching thing that, uh, Adam has, and a few others have pointed out email.

That might be a thing where we present this as like, okay, this week is going to be whatever the plan is. Cool. Like, so, uh, yep. You're just trying to program this specifically for this group of people. Uh, and you're not selling it. Right. So do you have, um have our mass performance 15?

Well, I did just get it and yes, I do love the commercial Good I really wanted to make sure you saw Wanted your opinion from a real fan, but I actually have something that we're not gonna sell ever That would be perfect for you. Long time ago. I don't know if you remember way back in the day, I had a product that I was trying to invent that used a stick, uh, that lot of isometric exercises later question. The axon axon stick. So I'm aware of it.

Like I'm not even sure if you had like a plan that yes, I did. I wrote a full 30 day program for that. Uh, aware of it. Like I'm not sure if you had like a plan. Yes, I did. I wrote a full 30 day program for that. Never released it since this is free and you're doing this is like kind of with your group of people and you're experimenting with it. I'll go ahead and send that to you. And I'll give it to Doug. It's already programmed out phased out. You can utilize, you know, the stick has mobility moves in it. It has a whole strength

that's with it. So you can actually give me some good feedback on that. Nobody else will ever see it. We'll see if you guys can get some benefit from that. Cause it's Star Wars. Yeah. Just, wow. Just give an intellectual property away like that. It's all yours, buddy. Hooked up Chris. So yeah, cause otherwise I'll sit here and explain the reason, the rationale, all that kind of stuff. You kind of saw the way that we program maps anywhere, and it did have a lot of those elements where, you know, obviously we're trying to maximize body weight and progress that through intense and intensifying the exercises and, you know, different strength endurance challenges with that. So a lot of that is incorporated in this, but the difference is it uses a stick as a

prop for a lot of these mobility moves and also isometric moves. And I think you guys would get a lot of benefit from that and it'd be fun. That's perfect. There you go. Indeed. You can tell I modified this to be a mobility stick. I'm jealous. It looks pretty sick. That's awesome. Can you show us? Can you show us a cool move or something like that? I want to see. Yeah, like,

yeah, let's see. Uh, let's see if you crazy strikes. I can show you something that, um, this is something that we use for, it's kind of an advanced thing, but like, so not everyone can do it, but it's like, it's my version almost of the lunge matrix except different lunges but it's more like a kettlebell clean snap oh oh you just killed everybody oh I like that I wish we had noises to go with this this is the one I'm not good at. Oh, hey. Oh, yeah. That's rad. Best that out of a party. Yeah.

Oh, I totally do. Disco song or something. That's awesome. Yeah. That's all Chris. When you were training in 2013 at Santa Teresa, who was your trainer? Yeah. Who are your trainers? Cause we might know. Is it Jerry? Uh, let's see. Oh, who is it? I think that one at Santa Teresa was Brad. I don't know. Is that, Oh, ready? Yeah. What have been Grant? And then, uh, the one I did in Sunnyvale, uh, that was Matt. I'm not sure what their last names are.

Yeah. The Sunnyvale one was that's the one that's what their last names are. Yeah. The Sunnyvale one was, that's the one that's near 280. Yeah. Yeah. Yeah. Chris, are we, can we put, are you in our forum? Yes, I'm in the forum. I'm in the trainers group. I'm also in the coaching group. Oh, awesome. Look at you, man. We love you. Hey, I won't see videos of you guys doing these workouts. Okay. He's going to send them the... nobody has this.

This is like crazy that Justin just gave this to you. Exclusive, yeah. It was just gonna go somewhere and die. So I want to resurrect it with you. All right. Yeah. Very honored and yeah, very awesome. Very cool.

You got it, man. Chris, make sure you follow up with Justin. Let us know. Chris, are you with the San Jose area still? Okay. I guess. I could walk to Santa Teresa where I live. I'm working in Pleasanton though. Listen I want you to email the person who sent this up.

Jerry. Email Jerry and have her set you up to come watch a live episode if that's okay with you. Awesome yeah I think you guys are like right near like the industrial plastic store that I get cosplay material Yeah, it's right down the street. We're not gonna tell you don't get too much detail We don't anybody know we're don't tell anybody Chris ring. Yeah. Yeah, but we'll see you soon then We'll have you come listen to a live episode Hey, you got it man Over to you man, May the force be with you. Thank you. Did you really say that?

Did you say, first thing I did? No, he did not. He just went right away. Yes. Hey, listen. Hey, what a perfect follow-up to our competitor. Justin got his phone. Yeah, I was just silent.

Hey, I literally pushed my mic away. I don't know how to answer this stuff. I know. You guys are like, whatever. I like, listen. That's so great. We have great fans. I love it guys like I eat whatever I like listen, that's so great We have great fans. I love Justin has the best fan. He's he's wild. I love this thing. Can Justin I'm gonna put you on the spot here. We can edit this out if you need to but can we make it out a guide or

Something can we do like that's sick. We could I just I didn't know what to do with it because obviously it died Make it a guide. People would love that. Free Star Wars guide. I mean, I have that and I also have a high school football guide, too. Like I wrote the whole thing. What are we doing? Let's make these guides. All right, let's sit on it.

Anyway, that's cool. I like that. That was awesome. But he was busting out his moves. Oh yeah. I mean, he legit, obviously, I mean, he was breaking down all the programming in our programs.

Oh, he's studied our stuff. Put a lot, yeah, he's put a lot of thought. He's in our coaching group and all that, too. So I mean, obviously. I mean, he was breaking down all the programming in our programs. Oh, he's studied a lot. Yeah. He's put a lot of thought. He's in our coaching group and all that too. So I mean, yeah. Well, now I'm glad you want to come in. I want to give a kid a hug. Yeah, totally. Our next caller is Jeannie from Germany. Jeannie, how can we help you? Hi, it's such a pleasure to get to talk to all of you. So I have a question about strength training. I just started the muscle mommy program. I've never lifted before. And I'm really wondering, because I have no experience, when am I supposed to be breathing during the exercises? Muscle mommy starts with the

sumo squat. And I was finding that through the sets I was holding my breath and it was getting, you know, making my face red. And then I found that I was holding my breath through the planks and the pushups and I'm just wondering when is there a technique for the breathing? And then second, because I've never lifted before, I'm not sure how it's supposed to go through the programs. Am I supposed to strive to use the same weight value for each exercise? In the day's plan, I've been using either five or 10 pound weights for the exercises just as a beginner so that I can get comfortable with the movements mostly.

And I'm not a very strong beginner. But didn't know if I should be allowed to change between the exercises or even the sets. Yeah. Good question, Gina. I'm so glad you called in. I love working with people who are totally new to strength training. It's my favorite. First off, I think MapStarter would be a great program for you to start with because it's gonna help,

and it's all tied together. It'll give you the fundamentals. This is all tied together to your question. The reason why you're holding your breath is you're stabilizing your core instinctively, okay? When you hold your breath, it's helping to brace your core and provide stability. Now there is a way to do that while breathing as well.

And so what you wanna do is you wanna practice stabilizing your midsection, and the way to do that while breathing as well. And so what you want to do is you want to practice stabilizing your midsection. And the way you do this, because sometimes you'll hear people say, brace your core, and they go, what does that mean? Pretend like somebody's gonna come poke you in the, or tickle you in the ribs. What do you do?

You kind of bear down a little bit. Brace your core and practice breathing out on the exertion part of the rep. So what that looks like with the sumo squat is when you're coming up you're breathing out through a braced core and it probably sounds like this. You're breathing with a braced core so it's not a relaxed breath. Almost a hiss. Yes. So it's like and you're breathing through the back of your throat with a braced core at the top of the rep take a breath or two then you breathe in, hold

your breath, lower, you can hold your breath while you lower and then breathe out on the way up. Okay and that'll help you. Now MAPS Starter utilizes a physio ball and a lot of the exercises and that helps you learn how to brace and stabilize your core while doing strength training exercises. It's the perfect place to start. Once you're done with starter, it's gonna feel so much more natural to move into a program like Muscle Mommy.

Muscle Mommy could follow up after that. Now as far as the weight that you use, the weight is adjusted based on the exercise and how you feel. So you wanna pick a weight that is challenging, but not a weight that causes your form to break down. So it should feel challenging. It should feel hard to complete the desired reps, whether it be eight reps or 12 reps or whatever the program calls for. So it

should feel hard but if your form starts to break down then go lighter. But always aim to challenge yourself. What you don't want to do is make it so easy to where it's not really that challenging, but you also don't want to go so challenging to where thing, your form starts to deviate away from what the video demonstrates to be perfect form. And that, that is a nice place to be. Go ahead. What would be more important, the challenge to, um, get the number of reps done or challenge to keep my my form for and just keep as many reps as I can get in form is most important and so this

this there's a learning process through strength training especially in the beginning that you'll start to figure out as you get along, probably four, five, six months into it, it's gonna feel much more natural. But it's gonna be like, you're gonna pick a weight, and be like, I think I can do 10 with this. And then you'll do it, and you'll be like, oh, I can probably do 13, or uh-oh, I'm at seven, and my form's about to break down.

Stop the set, or go past the rep count, because you can keep doing more. And then go heavier or go lighter. So count because you can keep doing more and then go heavier or go lighter. So that's one of the main reasons, there's a lot of reasons why there's multiple sets, but one of the values of doing three sets is you can adjust the weight with each set. So the first set, then the second set, by the third set you've kind of picked the right weight and because you're new you're gonna find yourself getting stronger pretty consistently. So that

weight that you use last workout, start with that again and then adjust from there. So it's gonna be a feeling out process. I sent Doug over a video. I actually did a really good video breakdown of everything that Sal just covered in a YouTube video. So I sent it over to Doug so he can send it to you so you have that to reference also. Thank you so much. That's helpful. And the breathing thing I used to tell my clients because it can get a little complicated trying to breathe a certain way like the boys were describing.

So the most important thing is that you breathe. And so that's the top you just pause, take your time. That's really really seriously. I mean, like that's like clients would ask, oh, I heard this, you're supposed to breathe in it, but we're doing this really slow negative. I don't understand. Then that's really, and I'd be like, listen, we just need to breathe.

That is the most important thing. Learning to breathe all the time and not hold your breath is number one. And then just learning how to brace your core. You can actually do that technique they were talking about where if I go to poke you in the belly button, the way you brace, that's a good thing to practice is just bracing

while also talking. I'm doing it right now good thing to practice is just bracing while also talking I'm doing it right now. So right now I'm bracing my core, but I'm also still breathing and talking You want to practice that and you could practice that all the time. It's good It's a really good thing for you to practice that throughout the day of can I? Tighten up my core like someone's gonna punch me in the stomach But then also still talk and breathe you're're learning to do that. If you learn to do that then you just apply that to all your exercises. You brace but then you also still breathe. Yeah and then map starter uses a physio ball, you know the big yoga ball type thing. A lot of the movements are on

that and that encourages you to brace your core. Yeah otherwise you move all over the place. Yeah and so it's a that's why it's a map starter. It's a great way to learn exactly what we're talking about. And then from there, you go to muscle mommy, it's gonna feel so much more natural to move into those exercises. That sounds wonderful. I'll start with that.

I like to have a roadmap of what's ahead of me. So do you think it'd be worth it to put muscle mommy on pause for a moment and go back to starter and get. Yep. Yep. And you're not gonna slow down any progress. You're gonna actually probably progress even better. Perfect. Thank you gentlemen.

You got it. We'll send that over to you, okay? Yep. Thank you. Thank you. My favorite. I love those kind of questions. We get so many people that work out all the time,

but you almost never get questions like that. Yeah. But that is, for people watching or listening, extremely common question. Very common, I always start there. I thought that we used that video I did and we started to include it in all the programs. Did we not do that?

I don't think so. That should be in the coaching of, I mean that's just real basic, especially in the beginner ones. Oh okay. The beginner ones. The beginner ones I mean, yeah. Oh okay.

So it should be in those because it's just, that's like the number one question you get asked for someone who's just starting. And again, for people watching and listening, and even if you're a new trainer or coach and you haven't trained a lot of people or you haven't trained anybody about to get started, people will hold their breath instinctively when they strength train, when they first get started,

because that's how you instinctively brace your core is who you hold your breath. And then they don't know how to do both breathe and stabilize at the same time. Well, you know, you start to get into three, four, five, six, 10 reps, people start to get dizzy and lose their breath as a result. So it's definitely something that you have to cover and talk about for sure. Our next caller is Hilde from Israel. Hilde, what's happening? How can we help you?

Hello. Hi guys. How are you? How are you doing? We're good. Thank you. Thank you for having me on again. So this is what I had written to you.

It's been just about a year and a half since I had the pleasure of speaking with you. We spoke last June. And I was hoping to get a little direction at this point now on where to go from here. I am 56. And I'm my youngest daughter just got engaged. So she's getting married at the end of May. And when we spoke on the air, and you listened to me to my story about finding fitness in my later 40s and trying to get the right calorie count for my activity level, you gave me some really great feedback. Since then, I have followed anabolic and then I did anywhere before going back

to another round of anabolic through the end of last year. I enjoyed following both programs and I especially loved the feeling of getting stronger and conditioned. I saw myself doing squats and deadlifts with 70 pounds, which is a maximum weight that I can handle because I have a vascular condition. And my focus quickly changed from getting the greatest calorie burn from cardio and running to building strength and getting leaner and That focus continues to be my top priority today. I currently train two days a week with my trainer focusing on strength training and conditioning and

Implementing longer breaks in between sets as you had suggested last June. I love to lose some inches I have seen some changes in my waist and arms thanks to the workouts. But my priority is right now about being a strong fit 56 year old and rocking the mother the bride look come May. I don't want to be an athlete, but I want to be athletic. I don't want to look like a bodybuilder, but I'd like to see some more toning and definition in my arms and my lower body, especially in my bottom area. So I'm looking to get a little help from you of where to go from here. Great. Great question.

Definitely sounds like we've nailed down the programming for sure. Now this is getting into the nutrition and the diet part. That's where we're at now. I mean, what you're doing program wise, phenomenal. That'll take care of all the goals you have so long as we are on point nutritionally. Do you track, do you know where you're at? So we could maybe get more specific? Okay.

I use my fitness pal and I focus on the big macros, the fat protein carbs, but I also try to keep an eye on a fiber to make sure that I'm getting enough fiber. I drink water at least 64 ounces anywhere between 64 and 96 a day. Wonderful. Right. Um, and, um, and I have all kinds of equipment. I mean, right now, initially I don't have as much, but I have weights and some machines

here. But at home, I have my gym. I'll be going back next week. And I have kettlebells and weights and TRX, which I also have here. I have battle ropes, osu! Weight bench. Do you know where you're sitting calorie-wise in protein? What are you averaging?

I know I'm not doing as much protein as I should because you had mentioned about trying to, I know you're big on eating the weight in protein. So I'm not quite there. Some days it's a little on the lower side, probably like 110, but it could be as much as like 180. Carbs I try to keep under 180, but they could be anywhere between like 130 and 180. And what else can I tell you? Calories, calories. Calories. And would you consider yourself right now, what you and your trainer are doing calorie

wise, are you in a maintenance? Are you trying to increase calories? Are you in a cut? What are you doing right now? So I would say I'm in a cut. I generally have 2100 that we kind of came up as a baseline based on, like I think he started with like the BMR and then seeing activity level and I am quite active.

So on some days when I'm more active, I'll add some calories. So sometimes it could be like 2300. It could be as high as 2600 if I've had a really high activity level day But an average day could be like 2,100 if you're if you're tracking Hildy This is what you this is what I would have you do to give you some some accuracy take the last If you're consistent with tracking take the last two weeks add them all up and then find the average so add up all 14 days Divided by 14, that's your average calories.

That'll give us a much more accurate number than BMR plus activity, which is historically inaccurate. Protein-wise, really try to hit consistently your target body weight in protein. So whatever body weight you wanna reach for this wedding or whatever, hit that consistently. Once we know what your average calories are and you're hitting protein, then from there it's just a cut.

And then you can just drop three, 400 calories from there and we should see some good fat loss from that. Nice, consistent fat loss. Hilde, it's really important. I'm gonna just reiterate what Sal said. The protein thing is the only macronutrient, okayent that this is different with is that you don't get to do an average of it. So if you had a high 180 day and a 90 day, it's not the average of the two. It means one hit and one didn't.

One hit, one did it. And you got to have, you want to be hitting every day consistently. Consistent. Consistently. Especially when we're strength training, because that's the building blocks to build that muscle. That's what's going to give that tone, that definition, that's you making sure you're giving the body what it needs to go build the muscle that you want. And so that's so important. And that's also only going to help you metabolically and speed your metabolism, which will also make the leaning out and cutting process better. But

I sounds like what we would be good for us right now, and hopefully the trainer will take you through this, is a nice, slow, reverse diet of consistently hitting protein. So if you figure out your average and we find it's say, let's 22 or 2300 calories is what the average is, I'd love to put, if you were my client,

I'd say, okay, our goal is now to hit 2500 calories every day and not miss your protein intake and let's go. And that would be the goal right now is to do that. That's probably the best thing that we can do based off of your goals and where you're currently at. Okay, so concentrate mostly on the protein but keep the carbs consistent. Yeah, I'm not even worried about the carbs to be honest with you. Yeah, yeah, protein is what I care about. Protein, hit that protein and keep the calories around what we're talking about. So if you find out... Calbs can go up and down, you can go down to zero. I mean, I wouldn't recommend it, but they're not essential. It's the protein that's important. So wherever your average is, so after you do what Sal said for the two weeks and then figure

averages, bump it by 200 to 250 calories a day, okay? And then hit the protein every day. That by itself, and again, I don't really care where the, especially since you're tracking fiber for yourself, so you have a good idea of like you're not way under that, so just make sure you hit that protein intake. That's the number one thing with those calories. Okay. Sounds good. Yeah. And you have anabolic and anywhere. I also have bands I haven't

really done that but I'm do you have suspension because I know you have a suspension trainer do you have map suspension no I don't oh good so that to her send a program for you oh that would be great thank yes you got it yes and congratulations on the wedding coming up I love it I really love the TRX it's a it's a really great oh you're gonna love the program exercise oh you'll love our program then. Yeah, that's great. Mm-hmm Thank you. Well, thank you guys so much and thank you for all that you do We appreciate you. Thank you Thanks. Take care

Yeah, that's a Simple it's an easy fix for what I mean that that she had a problem but easy recommendation Mm-hmm. Yeah, you don't want to go off BMR and activity just for anybody watching. That's so general and it could vary so radically from that. If you track, that's your number. If you're tracking, get that average, there's your number. Nothing's going to be more accurate than that. You're not going to get any, there's no app or anything that's going to match the accuracy

of what you're already eating and whether or not you're gaining or losing. Look, if you like the show, come find us on Instagram. Justin is at Mind Pump Justin. I'm at Mind Pump DeStefano and Adam's at Mind Pump Adam. Thank you for listening to Mind Pump. If your goal is to build and shape your body, dramatically improve your health and energy, and maximize your overall performance, check out our discounted RGB Super Bundle at mindpumpmedia.com. The RGB Super Bundle includes maps anabolic, maps performance, and maps aesthetic.

Nine months of phased expert exercise programming designed by Sal, Adam, and Justin to systematically transform the way your body looks, feels, and performs. With detailed workout blueprints and over 200 videos, the RGB Super Bundle is like having Sal, Adam, and Justin as your own personal trainers, but at a fraction of the price. The RGB Super Bundle has a full 30-day money-back guarantee, and you can get it now plus other valuable free resources at mindpumpmedia.com. If you enjoy this show, please share the love by leaving us a 5-star rating and review on iTunes and by introducing MindPump to your friends and family.

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