Mind Pump: Raw Fitness Truth - 2521: Doing THIS Can Reduce Your Risk of Depression & Early Death (Listener Live Coaching)

Episode Date: January 29, 2025

In this episode of Quah (Q & A), Sal, Adam & Justin coach 3 Pump Heads via Zoom. Mind Pump Fit Tip: Would you like to live longer, have fewer strokes and heart attacks, have a lower chance of becoming depressed, be less likely to have advanced cancer at the time of diagnosis and more likely to survive cancer for a longer period, survive a major operation more often…DO THIS! (2:50) It’s wedding season! Get decked out in State & Liberty. (15:43) Thoughts on getting married at a younger age. (21:30) Grip strength standards for men & women. (26:58) The compounded effects of being without your phone. (32:29) Homemade jerky. (40:22) Presidents net worth before and after taking office. (42:45) The history of Presidential pardons. (45:50) AI training in sports. (51:08) #ListenerLive question #1 – How do I fix the hip pain I feel when lying on a flat bench? (58:34) #ListenerLive question #2 – Have you ever met a real-life intuitive eater? (1:04:06) #ListenerLive question #3 – Can I gain strength and increase in weights and reps without gaining muscle mass? (1:14:10) Related Links/Products Mentioned Ask a question to Mind Pump, live! Email: [e-mail] Visit State & Liberty for an exclusive offer for Mind Pump listeners! ** Mention Mind Pump when you do a consultation to get the free $100 gift card + free outfit if you go with us! Visit Butcher Box for this month’s exclusive Mind Pump offer!  ** New users will receive their choice between chicken breast, ground beef, or salmon in every box for a year + use code MINDPUMP and get $20 off your first box. ** 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! ** Wedded bliss: Married people are less likely to be depressed, 7-country analysis suggests Marriage Reduces the Risk of Developing an Alcohol Use Disorder HANDGRIP DYNAMOMETER Mind Pump #1895: Eight Hacks for an Insanely Strong Grip Colchester students give up smartphones for 21 days in experiment Chart Shows Net Worth of US Presidents Before and After Office How virtual reality is training one of the NFL's newest stars Visit NED for an exclusive offer for Mind Pump listeners! ** Code MINDPUMP at checkout for 20% off ** FIX LOWER BACK PAIN By Deactivating Your Hip Flexors! | Mind Pump How To PROPERLY Do The Bird Dog Exercise – YouTube Mind Pump #2516: Flat Bench Vs. Incline Bench… Which Builds a Better Chest? Intuitive Nutrition Guide | MAPS Fitness Products Mind Pump #1305: Five Steps to Intuitive Eating Mind Pump #2442: How Strong Should You Be? The Fastest Way to Get Bigger & Stronger at the Same Time Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned Joe DeFranco (@defrancosgym) Instagram Jayden Daniels (@thatkidjayden) Instagram  

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Sal DeStefano, Adam Schaefer, and Justin Andrews. You just found the most downloaded fitness, health, and entertainment podcast. This is Mindpump. In today's episode, we answered live callers questions. People called in, we got to coach them on air, but this was after our intro portion where we talk about fitness studies, current events, family life. The intro was 54 minutes long. Now this episode is brought to you by some sponsors. By the way, if you want to call in and be one of those callers,

email us first, live at mindpumpmedia.com. Now this episode is brought to you by some sponsors. The first one is State and Liberty. These are suits and tuxedos and formal wear that is designed for people who are fit. I can wear suits off the rack and they fit incredibly well and comfortable. They're stretchy, they breathe, they move. Good looking stuff too and they also do wedding parties. In fact, if you go through our link mpstatinliberty.com and you talk to them about your wedding party, you can get a hundred dollar gift card and a free outfit to go with the rest of it. So pretty cool. Also, this episode's brought to you by ButcherBox.

ButcherBox brings grass-fed meat to your door, crepe-free pork, all kinds of organic meats and fishes, wild caught fishes to your door. It's really, really good stuff, healthy, high protein. Get yourself hooked up, by the way. Go to butcherbox.com forward slash mind pump. New users are gonna get between chicken breast, ground beef, or salmon included in your box

for a year for free essentially. You just have to use the code mind pump. Oh and you'll also get $20 off your first box. Also, there's only 72 hours left, three days for our January special. What we did is we put together some workout program bundles and then we discounted them heavily. Each one is $300 or more off. So massive discounts, three days left to take advantage. Here are the bundles. We have

the new to weightlifting bundle, the body transformation bundle, the New Year Extreme Intensity bundle, and the body transformation bundle 2.0. All of them discounted heavily, only three days left. If you're interested go to maps january.com. All right here comes a show And it's t-shirt time Shit, Doug, you know, it's my favorite time of the week We have three winners this week two for Apple podcast one for Facebook. The Apple podcast winners are Samantha Belonga and Tyler are one and for Facebook we have James Alexander Apple Podcast winners are Samantha Belonga and Tyler R.

One and for Facebook we have James Alexander. All three of you are winners in the name. I just read to iTunes at mind pump media.com include your shirt size and your shipping address and we'll get that shirt right out to you. There's one thing you can do that has been shown in studies data that will make you live longer, have fewer strokes and heart attacks, have lower chances of becoming depressed,

give you a less likely chance of having advanced cancers, and dying from cancers will actually reduce your depression risk by 39%, and make it far less likely for you to become addicted to drugs and alcohol. Wanna guess what that is? Lifting weights? Getting married.

Oh wow. I was gonna sayifting weights? Getting married. Oh wow. Curve balls. Getting married. Wow. Yeah, the data on marriage, you know why I love this? Wow, Doug, you're fucked. I know.

Oh. Speak for yourself. You know what, you know why I love stuff like this? It's so counter from what I think people maybe believe about marriage because of what is- Well especially our generation especially. Totally. I mean I think if you go back to the 50s and 60s

it was different, right? I think like, I don't know, obviously I didn't grow up in that time but it feels like they aspired to be dads and moms and that was like a big thing. You've talked about this before, there used to be this sense of pride and you know, I'm a father of five. Yeah. It just, that totally went away. I feel like in the 80s and the 90s it became like the hustle and bustle and you know, what is a cooler thing to say is I have this many cars.

Well, I became super self-absorbed narcissist. Mm-hmm. It's crazy. All right. many cars, right? Well, I became a super self-absorbed narcissist. It's crazy, and we're far less happy. I think if you took, you took 500, let's say people in their 20s, right? And you ask them, are you more stressed out or less stressed out when you're married?

Are you more likely to be depressed, less likely to be depressed? Are you, who's gonna live longer, the person that's single, that just takes care of themselves, the person that's married has to take care of family. I think a lot of them would even would think the opposite. Yeah. You know, here's another one, sex. Married people have sex far more often than single people do. Far more often. And better. And they have better reported sex. Having sex with the same person over and over over years and years and years, you actually

have better sex than a single person who dates a bunch of different people. The methods improve. Yes. So we need... We get better at it. This is good to communicate to people because they need to know what the data says and what's true and what's real. Finding that partner, living your life with a partner, doing life together,

raising children is better according to all the data. Now I know there's horror stories out there and I think that's maybe where some of the culture derives some of the lies from, right? If you're like an abusive relationship or like I get that but I mean the data that I'm quoting some of this came from there was a seven countries study that they did. It's the one on depression. They looked at seven countries, the US being one of them,

and the rate of depression, or the risk of depression, was 79% less. That's a big number. Huge, and it wasn't happy marriages, it was just married people. So it wasn't like they took a bunch of married people who said, oh, I'm super happy in my marriage.

It was all marriages, 79% less likely. Now if you go, you have a great marriage, I'm sure the risk is incredible. I imagine that has a lot to do with the research that's around loneliness, right? And what we know about that. And then just having a partner. You may not have a lot of friends or this or that, but if you at least having a partner at the you know me may not have a lot of friends or this that but

If you least have a partner in life imagine that Fills a lot of those voids that the single person with no friends has Especially for men who don't like consider their health enough and won't go to the doctor Dead in the water, I have somebody looking over my shoulder like, hey, you should get this checked out. I'm like, nah, it's not a big deal. But yeah, I mean, think about the hard times

that you've gone through while you were married or with your partner. You imagine doing that without them? I don't know, I mean, everybody's different, but I think this may be more true for men, or I definitely us in this room, I would just, you know, bear down and just be alone, and it would be dark, you know what I mean?

And try to, you know, maybe distract myself, and God knows what, but having that person there to walk you through that, and then joy. Imagine, here's the other flip, the flip side of that coin. Think of all the incredible things that you've experienced in life, the joyful things, whether it's business or personal, and you didn't have your wife to share it with.

Would it be nearly as joyful or as exciting? Yeah, I think there's something to be said too about, and you've talked about this before, that how powerful giving is versus receiving. I think when... Being other focused. Yeah. When you have a good relationship or partner, someone you love that you're doing

life with, you tend to shift your focus of everything that's been most at that point, at least this is how it was for me, right? Very selfishly driven, right? All of my decisions were based off of what I want, what I want to do, where I want to be, the joys and pleasures I want. When you find a partner, a lot of that gets shifted over into them. And I think it's actually more fulfilling. It doesn't, when you're not in it, or you're thinking, you're like, no way, like that doesn't seem like that, but you do get a lot more joy out of giving and doing for a partner besides yourself.

And this is coming from a very selfish person that I was very aware that I was that guy for a very long time. Hence why I didn't get married for so long was because I knew that that's the place that I was at. And part of that was I didn't know or realize how much fulfillment that I could get for living for another person.

And so I think there's a lot to be said. Yeah, I have a friend, a younger person, who dates a lot and was talking about, oh, you know, I want to find that right person, and you know, I know that requires some sacrifice and this and that, and I said, you know, think of it this way, like, try to become the person that your ideal person

would want to marry, right? So think of the ideal person you want to be married to, who would they look for, that's the person that you should worry about, worry about becoming that person, so what does that look like for this particular individual? Not doing the hookup culture, you know? Not, because they're the swipe, they swipe on the dating apps

and they hook up with people. Good looking individual and has lots of access and they said, what kind of person do you want to be with? Would they be the kind of person that would want to marry someone who just hooks up frivolously with a bunch of people? No. Or doesn't work out, doesn't have a sustainable job,

they think like that. Yeah, it's work out, doesn't have a sustainable job. Think like that. Yeah, it's not stable, doesn't take care of themselves or value things that a mate would look for that's important. Because when you're looking for somebody to do life with, especially if you want to have children, you start to think of that. How is that? I mean, one of the ways that Jessica got me, because remember, I got

divorced, I had just gotten divorced, it was a very difficult time for me, the last thing you could ask me, the last thing I want to do on earth would be to be with someone else and get married ever again. I was like, never going to get married again, never going to have kids again. The thing that won me over initially, and then there were many things, was how she was with my kids. How, what a, just a caring, I mean, I remember distinctly things, but was how she was with my kids. How, what a, just a caring, I mean I remember distinctly one of the first times she was with my daughter, she sat my daughter on her lap and she like brushed her hair and she

was so caring. And I was like, oh this person is such a caring individual and eventually that's when we want to have more kids, was knowing that. I think that's one of the things you tend to weigh out. It's like, could I imagine this person being the mother or the father to my kids? But yeah, the data on this is you're far better off pretty much across the board finding that partner and getting married and doing life with someone long term.

That's what you'll end up finding. It's such a counter message. It is a counter message. And imagine how powerful that is when you find somebody else who's like-minded, is goal-driven, cares about their health. Yeah.

I mean, that's just. Amplifies. This isn't even teasing all that out. And it's like, man, it just does. It amplifies all those things. It's hard, though. It's hard to see it on the other side when you're in it. I mean, again, speaking from experience,

because it's different and I think you fear what different may look like. Ah, great way to put it. Right? Because when I was single and living life for myself and only myself, I had a really good life. It was a very enjoyable time and I was very happy. And so, picturing that, picturing yourself married, kid, doing it, like, it was hard to see that because you knew that you inevitably would lose some of this stuff. Of course.

And that's how you view it is like, man, I love a lot of this stuff. I love this part about me. And if I go this way, I'm a lot of this stuff. I love this part about me. And if I go this way, I'm going to lose all that. You don't realize is it's different and what you gain exceeds that. That's the hard part. It's hard to see that when you're not in it and you're looking like that. At least again, for me, this was my experience, a part of what took me so long to really settle down.

I also do, I know I came from, you know, we know my story of my parents and stuff like that. And so I was very hesitant to not marry the wrong person. That was like, I was very, very cautious of that and grateful that I waited as long as I did, because I think I needed a lot of maturing myself before I would attract the right person, you know? And if I, you-year-old me, he would not draw the picture. It would not look like Katrina and Matt. That life, I would not have been able to draw that up. Yet, living it now, I go, oh my God, I could have never asked for anything better than

that. But it's hard to see it when you're on the side. It is interesting, too, how marriage is constantly depicted because culture, whether we like it or not, is so strongly shaped by media. It's what we consume, it's what's displayed, it's what most people spend their time looking at. In fact, I think you could probably say a lot of people,

especially younger people, probably watch the media world more than the real world. So that's what your reality becomes. It's a major influence. How does the media depict marriage? Terribly. I mean, what's the biggest example for single young men? It's like Dan Bilzerian, it's like Andrew Tate, it's like these guys that are just like,

and too you see with Dan Bilzerian. it's like Andrew Tate, it's like these guys that are just like, and too you see with Dan Bilzerian, the bankiness. He changed his tune. And he's readily communicated that. And is that that place where just the excess came to a halt? It's like, what am I doing? Like, where is this going? There's no growth there. That's the thing too.

I think what's challenging in life, like when you approach these things, it's scary because it's different, it's change, but and there's work involved, but on the other side of that, it's just there's so much purpose and there's so much that can grow and blossom on that end of it instead of the excess and the indulgence. Yeah, I know, it's crazy too, because when you look at dads and moms and married people in media, it sucks. Yeah. I say, why would you want to be that bumbling idiot?

Or why would you want to do that? And look at them, they're jealous of their single friends. Al Bundy, or Homer Simpson. Yeah, family guy. It just started going way downhill. Super downhill. It wasn't always like that. I took this class where they were talking about marriage and you know they're talking about some of these stats and then they

were talking about how to have successful marriages and they were talking about media and they were showing through the decades in particular they were talking about men at first right and they're like here's how fathers were depicted through the decades. And it used to be like, leave it to Beaver Dad. He had the answers, he was wise, he was calm, he was a leader, you know? Beaver had a problem, he would go to Dad,

and Dad sat there and helped him out. You know, and it was like, this was somebody that you were like, man, what a really great guy. And then little by little, they became, first they became kind of passive. So like the Brady Bunch, like he still gives a good answer, you know, here and, first they became kind of passive. So like the Brady Bunch, like he still gives a good answer, you know, he's kind of passive, like, you know, but he's kind of an idiot.

Then slowly it turns into like Al Bundy. Where he's, you know, just a dumbass, and that's what a dad, you know, was supposed to be. And it's very interesting how that happened over the decades. So it's no wonder people are totally people have no idea what the data shows in regards to marriage, it's unfortunate. Do you guys know that there's a marriage season, by the way?

Wedding season? Wedding season. Of course, they have a whole movie on it. What's the great, Wedding Crashers. Oh, it's Wedding Season. It's Wedding Season, let's go. So what is it, spring, summer? Like what's the time? Yeah, spring, summer, usually when it's warmer.

Starts in spring and it ends, I think, in like August, September. I think Labor Day weekend is the last big weekend for a wedding, I think, or the most popular weekend. When did you get married, Justin? Yeah, so it was in August. You were August? Yeah.

Okay, okay. When were you? February. Oh, you were February. Yeah, we were where were you February? Oh you were yeah, but we so Jessica and I planned so my girls were indoor and was yeah, so my birthday is February 4th her birthday is February 6th So we're like let's get married in February 5th Remember Let me pair it with something so I can combo it so I'll never forget it I wish I had it done. Hey, that's such a demand thing to do right there. Yeah, yeah, yeah. Let me pair it with something else so I can combo it so I'll never forget it.

I actually have to think for a second. I'm just like, wait a minute, there's nothing left to associate it with. We count Katrina and I's anniversary as her 30th birthday is the first time we really were kind of officially doing it. So yeah, we count that as our anniversary. Oh, so you'll have my vote. Yes, I'll never forget.

It's so perfect. Knock them all out. Did you? How big was your wedding, Justin, when you got married? Yeah, I mean, it was like 120, 130 something like that. Oh, that's a decent size. Yeah, it's a pretty decent size. Where were we at?

Whose house? So it was up in SoCal, this winery. It was a winery. This big mansion winery. You were in it, right? No, I wasn't in it. I was there. He was there.

Yeah. I wasn't at that level yet. He was just calling me like boss. I was his boss that time. I got the courtesy invite at that time. We got to invite Adam. He needs to see the vibe taking a day off. I had to wait until his level.

I didn't give him evidence for the day off I'm taking. I did invite quite a few gym guys. Did you have a big wedding party? I had a big, it was actually way too big. I should have just narrowed it down. You know how like you have grooms made and then you're like, wait a minute, but what about this group of guys? Because I

had a whole group from Chicago that were like my real tight friends. And actually to this day, too, I have some people that are salty about it because I didn't even realize. Well, yeah, because I was in a bunch of other guys' weddings because at school it was very much like it was a tight community, like the football team itself, like we were really like, we spent a lot of time

and so you just become friends with these guys and I was invited to like everybody's wedding and I'm like, oh God, I can't like put all you guys in my wedding, this is not gonna work. So I reconnected with one of my friends and he was just like, yeah, so you didn't invite me in your wedding, you were in my wedding, but you know. I was like, oh shit.

I don't even remember why either. It was so long ago. I was making these decisions. I was just, whoever's relevant right then. That's what I decided. I think that makes sense. Yeah, right? So yeah, so I had like seven, I think.

Something like that. Oh wow. Which was pretty big. Did you guys have a honeymoon? We did, yeah. We went to Kauai oh yeah I thought about going to Costa Rica but we went to Kauai my wife wants to go to Costa Rica super bad but I'll tell you what they don't know never yeah with the groomsmen like I would have done a better job of picking smaller guys because everybody was giants. And like, wave again, my dad and everybody. So all of my pictures, I'm so mad. You're tiny?

Tiny. Tiny. I do remember that. Now you say that. I do remember that. I was so angry. I was like, you're bodyguarding. And then I got a suit that was terrible.

Like, they didn't tailor it to what's the type fit. Oh, speaking of that, do you guys see? Speaking of weddings and tailoring suits, did you see that State and Liberty now is catering to like weddings and stuff? Oh, yeah. So I wore, I don't know if you guys knew, speaking of weddings and tailoring suits, did you see that State and Liberty now is catering to like weddings and stuff? Oh yeah. So I wore, I don't know if you guys knew this or not, but I wore a tuxedo from them.

A suit tuxedo is what you think you call it? That's right, at the Christmas party. Oh, I loved it. So many compliments on that. And I mean, I've been raving about them for, I don't know how many years now that we've been working with them, but they actually have like their catering,

which makes so much sense because for the amount that you rent somebody else's tuxedo for, you own this thing, can repurpose it. They cater to the people, size them all up just like you would if you were going in to go get fitted for tuxes. Oh, you get to keep this suit now and it's way better quality. It fits too. I buy their stuff off the rack. I love it. It's good for fit people. Because it's stretchy and it's like, you don have to keep because I've had even when I went to Scotland I got a cool suit that I wore at the Christmas party.

It was like tweed and but I had to get it tailored like a couple times because it's just like you know like otherwise you're gonna look all baggy and blimpy and but the state library you don't even need to like tailor it. No it fits perfect Yeah, I buy their stuff completely off the rack, so it's a good time. Considering I'm not even a suit guy as far as our work, or that I have so many though now, they're so fun. Yeah, we're ready now. I had none.

It's the only suit in my life I've ever been able to wear the jacket at dinner. And not have to take it off. Yes. Never in my life have I ever been able to wear a jacket at dinner, and it sounds weird, but that was one of the first things that stood out to me. It's like, oh shit, I need to take take it off. Yes. Never in my life have I ever been able to wear a jacket at dinner, and it sounds weird, but that was one of the first things that stood out to me. It's like, oh shit, I didn't even take my jacket off.

Raise your arm up all the way. Yeah, I know. I hate wearing suits. You're stuck in this position the whole time. You know the data on marriage shows a boost in immune systems too, immunity. Oh really? Yeah dude, people who are married

have more bolstered, stronger immune systems. Is that just because of the diversity? It might be, it might be the diversity, but then again, I mean, yeah, maybe, I think it has a lot to do with the other stuff too. Because we have a wife to take care of us? Yeah, well, you're just happier. She feeds me pills in the morning.

Does she really? Yes, she does. I won't take it otherwise. Do you know what she's giving you, or do you just trust her? No, yeah. It's like you and Adam. You hand him pills. He takes whatever I give him all the time.

You get that trust now. I know, I know. But it's a beneficial thing to do. Now do you guys think that age matters? I think maturity matters. I don't know if age plays a role in terms of getting married. Yeah, yeah. I mean, you guys are both married relatively young. And so, you know, and obviously Justin is still with his wife and so you're not. And so do you guys have opinions on the age that you got?

Because you and I, and I think we all are like this. We all thought we were, I was a very young, I was mature for my age. I was, my friends used to say I was an old soul, most of my friends were older than me. And so I thought I was pretty mature at that age. But, you know, again, looking back now, I'm glad I waited as long as I did.

Do you guys have an opinion on marrying young? My story's unique because unfortunately, this sucks, but a lot of my maturity occurred because of getting divorced. Unfortunately, like I learned a lot of lessons the hard way, which I, you know, terrible way to learn lessons. But you know, when you have a hard head like me, that's how sometimes I'll learn them. So I think having the right examples, coaching, counseling makes a big difference. I think it makes a huge difference because

even the information you get about marriage is so opposite. It's so opposite. Like what does the world tell you? Get your needs met. Look, most okay, here you go. Some of the most popular movies about love teach the exact wrong thing about love like Jerry Maguire one of the most famous scenes right you complete me don't marry someone because they complete you what are you talking about and that erotic passionate love that we love to celebrate in movies which is what everybody associates with love Disney love that's one part of love that's one one little piece of it. The feeling of it.

And so what happens is that if you grow up in this world and that's what you think love is and you have that passionate love because you just got married and then it starts to fade because that's what happens but other types of love grow but then you think what's wrong with me? Is there something wrong with our marriage? Is it just not we lost the spark? I wish I remember who said it to me first, but probably one of the most profound things around marriage, love, et cetera, for me,

was realizing that love was not a feeling, that it was an action. Because I think that we're advertised that it's this feeling that people, the actor or the actress gets, right? They've seen each other. It's overwhelming. It's overwhelming, and you'll know,

you'll just know, you'll know, you'll know, right? Everyone says that, right? Imagine's overwhelming. You'll know, you'll just know, you'll know, you'll know, right? Everyone says that, right? Imagine following your feelings all the time. Right. And then you completely, it's all based off a feeling. It's not sold to us that it's a choice and it's something that you choose to do. That was really profound for me because I really didn't know that until much later. And then I think that reframing of that at least has helped me in my relationship is that I'm choosing to love this woman therefore that takes work, it takes action, it takes things. It's not going to do it itself. And I just think that is totally misconstrued when we're younger and I think it's important to know that. Yeah, I mean, I mean, I have the best advice is slow play. Like most big decisions in life, if I can slow play this for,

and delay it as much as possible. I honestly like even wanted to get married, knowing that she was the one pretty early on, but bought like a ring and had it in my pocket for, I want to say maybe eight months even. And it was just like, I just wanted to really reflect and meditate on it. And then once decided to, we did go through counseling.

And that was a part of it was bringing in guidance and bringing in mentors and bringing in people like that to really kind of solidify what that looks like. Because when you're young, you really don't have a good clear idea of what that entails and how you do have to put work into it, how you do go through struggles, and this feeling is gonna evaporate.

I love training older clients because some of the stuff that they would talk about, and I remember this one lady I trained, she talked about seasons in I remember this one lady I trained, she talked about seasons in marriage, the first time I ever heard that. I'm like, oh yeah, yeah, yeah, so sometimes it's hard, sometimes it's easy, you know? I'm thinking season, I'm like, oh yeah, you know,

you'll have like a week or a couple weeks. She's like, no. She's like, I had a season with my husband that was really difficult, and she's talking about it. I'm like, how long did that last? She's like, oh, it was nine years. I'm like, nine years? And she's like, we were married for 50-something years. She's like, oh, it was nine years. I'm like, nine years? And she's like, we were married

for 50-something years. She's like, yeah, you're gonna go through seasons and some of them last. And I'm like, I had no idea, you know? Of course, now, I mean, it makes sense, but I thought a season was like, you got an argument. Well, and especially when you go back and you reframing, like I said, where, you know, you've chose to love this person. It's like, it's a rough time in our relationship right now. We're not going anywhere. Exactly. Looking'm looking back and that was the other thing that was, I don't know, like it, I guess it's kind of been a mantra I've had for most things if I decide to go in on something. Even if it's like for me when I was playing sports and I was just like, you know, I had a horrible season. I was like halfway in, all my friends stopped and quit and left and I just like because I committed to it I'm committed to it and that's it and

there's no it you just don't give yourself an out and you work through it and you you work through those hard times they're gonna happen so if you're if you're going in without that thought that you're just not ever gonna quit then I just I don't know if that's the right move Yeah, I'm gonna take a left here I so you know how they show data on grip strength and its association or its correlation to all cause mortality Yeah, and they say that your grip strength is a better predictor of all cause mortality than pretty much any other single metric So why grip strength? It's a It's a proxy for overall body strength.

And if it's really weak, it tends to show poor health. If it's really strong, it means you're probably pretty healthy, pretty mobile. I found some standards for grip strength because I'm like, well, okay, what are the standards? What are they? Now, these are general standards, so they can differ by age. Sure, just like strength and stuff. Yeah, so they can differ by age.

But I have them for men and for women. By the way, you could test your grip strength on a dynamometer. I think I'm saying that right. I know. We sell them. I always screw up the name. In fact, we have them. Our YouTube, our editors, excuse me, came and brought one out to see how much I could squeeze ours on, but you can get them and you could test your grip strength.

Probably one of the most brilliant things I learned from another trainer on this podcast during this 10 years interviewing people when Joe DeFranco talked about that. Using that in place of heart racing. I wish, I wish, I, what, let me tell you something too, okay, as for the trainers that are listening right now, um, you know, one of the, one of the things when you're, when you're in a gym and you got 15, 20 other of your peers that are working with you, like, you know, one of the things, when you're in a gym and you've got 15, 20 other of your

peers that are working with you, like, you know, always trying to stand out business-wise, like doing something that everybody else is doing, going above and beyond is one of the best ways for you to rise to the top, you know. And I took a lot of pride in being, because remember I've talked about how I wasn't the most educated, so I had to find other ways to stand out with my peers and did a good job of that. This is something that, oh, man, I would have, I would have grabbed right away if I had heard or learned this back then. And that's like using that as a gauge to the intensity level that I'm a train my

client to where every client and imagine you're that trainer who you've got one of those at your desk and every client comes in to do their check-in for their appointment and that's, and that's the first thing you have them do. And you kind of track it on their, on their chart and you're that trainer who you've got one of those at your desk and every client comes in to do their check-in for their appointment and that's the first thing you have them do and you kind of track it on their chart and you're paying attention to those things. Like I guarantee you will start a trend and if you don't, you'll become that trainer that is doing something that nobody else is doing.

I wish I would. Essentially the way it works is you have them squeeze it with their non-dominant hand and you get an average and when it goes really low below the average average you lower the intensity of the workout. When it's above it or at it you go harder and it's as accurate as heart rate variability measurements except way easier to measure. Oh I had a lot of fun testing this out when I was helping out with the high school football team and every before every workout we would do it. And they would see how that varied.

And it was helpful, it was sometimes too, like they would just naturally kind of taper off their intensity based on seeing those fluctuations and then assess like, oh, maybe I didn't get enough sleep or my diet's a little bit off. So they start associating how they're feeling based upon the lifestyle aspect that they didn't know ahead of time. That's why it would be so cool.

I mean, I feel like what a cool way to educate your clients on how, one, for them to manage intensity. And then why is it low? Also, yes, connect the dots to, well, yesterday, oh, yesterday was, that's crazy. I had a really stressful day at work. I didn't get the best sleep. Yeah, look at how we tested. Or, oh, wow, diet was all in check, got to bed really good. Look at where you tested like what a great tool

I know I just that I think of some of the most profound things that we've learned on this podcast from all of our different Guests that Jim from Joe DeFranco. I think I mean it's a reason we were so funny too We get excited about some of that we go I think we bought like a thousand of those things that we have here that we never talk about. We never sell or whatever with that. But I mean, I'm glad you're bringing it up because it is something that we've had at the Mind Pump store forever,

or ever since we did that episode with Joe DeFranco because we saw how much value, and what about every trainer should be using a tool. So here are the standards for people, right? So for men, average grip strength as measured on a dynamometer would be 105 to 113 pounds measured on there. That's average. So as you go below that, not so good. Very poor would be less than 88. When you get up to 141 or more, that's considered excellent. That's for men. For women,

excellent would be 84 or higher. Average would be 57 to 65. Just so people have a point of reference. So if you're, now I'm gonna tell you what, right now, if you lift weights regularly, you're gonna be in the excellent range. So I think we tested everybody here on staff, and everybody just was excellent or higher. Where was Dani at, do you know where she was? Oh, I don't know where Dani was.

I don't know if we know. Do you know what that was, Dylan? She said she was 200. She was about average, okay. She said she was like, oh, okay. I did 195, colded 187. Yeah, but you cheat though, was Dylan? She said she was 200. She was about average, okay. She said she was like, oh okay. I did 195, colded 187. Yeah, but you cheat though, I saw how you do it. I'll do it again bro, I'll show, I'll break the thing.

The whole time you guys have been giving it to me, you guys give it to me and I used my non-dominant hand and I only use one hand. I see you grab it with the other hand and it's like. No, no, no, no, I do that so it doesn't twist in my hand. I'll do it again for you. Yeah, that's like super cheating over here. I did it over at the functional medicine place. I know, I seen you do it, you got it between your legs and you did it. I. Yeah, that's like super cheating over here. I did it over at the functional medicine

I know I seen you do it you got it between your legs and you do it. That's cheating guy You know has a leverage. I'll do it again for you. They had to be like this. I extended out my non-dominant hand. 35. Yeah He's using his biomechanic knowledge Leverages. You can't push into it. You have to pull. That's just so it doesn't twist my hand. He's the carnival hack. You know what it before you hit the pole. That's just so it doesn't twist my hand. I'll do it. You know what the studies say about using both sides like that? Well, squeeze your other hand too.

Are you supposed to be relaxed all the time? Yeah, I mean I just use that. That's how you crunch your butt cheeks when you're squeezing it. Non-dominant hand. Yeah. I know, that's good stuff. Carnival game guy.

Hey, I got some stats for you, Adam, that I think dominates. I've got some for you too. You do? You want to go first? Yeah, I want to, well, I don't know. Vera stays in line with what we're talking about, but if you're taking a left anyways, I'd rather take a left in something else I thought was really interesting. Yeah, yeah, so mine's not going to be, well, go ahead to go first. Yeah, I want to. Well, I don't know. Vera stays in line with what we're talking about. But if you're taking a left anyways,

I'd rather take a left in something else I thought was really interesting. Yeah, yeah. So mine's not going to be. Well, go ahead. Go for it. So I just saw this study. And I don't know if it was done or an experiment,

I should say. It was done in the town Essex? E-S-S-E-X? In the UK. In the UK, right? Yeah. And they did this with, and I thought this was a really cool experiment,

that they had all of the students buy in no smartphones for 21 days. Like at all? Yeah, ever, at all. Done. And then they followed them, they interviewed the kids before and after, and talking about the initial, what was going on, then what happened in the middle, and what happened at the end. And if maybe Doug can look up,

there might be some YouTube videos on it, so with that I know I saw a clip on it. But just was a really cool experiment because what the kids learned about themselves. Obviously every kid was like, withdrawal, struggling, oh my God, so difficult. And then after about a week or so of that, notably they said, man, I was doing way more stuff outside

and interacting with people and I was happier. And they just started to notice all these compounding effects from just not having that. But, you know, to get them off of it for a period of time was really, really tough to get to that point, to see what they would naturally start to do. And yeah, activity was up, them being focused in class was up. I mean, all parameters you could possibly think of.

They see like a threshold point of like a week and a half boom. Almost everybody's seen. How long is it? So I wonder, you know, what I didn't, I didn't go really deep on it to see if they actually attach some more data to it. It'd be interesting to see if there's more data on that. Like, well, the average kid by- Yeah, like there's all the commonalities.

I was based off of watching this video, it was just kind of the, it was like clips, right? Of the kids talking and expressing what they felt like, at what point, but maybe we could find some stuff on what the stats say. How old were these kids? I think it was either middle school or high school. Teens. Teens, yeah.

So that's middle school. Doug, you can probably just Google Essex 21 day phone study just to see what the stats look like. Yeah. Versus the... That's fascinating. Yeah. I mean, it makes perfect sense.

I mean, the results will shock you. Yeah, it was real. All things I think that we would predict, I just thought it was really cool that somebody, whoever's idea this was, decided to implement this. I think the blowback's happening. I think now we've had them long enough to where, you know how it is with the new trend.

Yeah, the pendulum. Everybody adopts it before we realize what the hell's going on, and then you start to see the dangers and then you start to flip and go, uh-oh. I mean, I would love to see this in the US as a, every kid has to go through this. I mean, how good would that, how happy

would you be if you found out your school was implementing something like this, that there is no phones at school for the next, you know, month and it's a, you know, all kids, no phones, and then just to see what happens, like, and teachers be able to report back what they see of the attention span of the kids and grades and the way they're interacting with each other. Like, it would be a really good experiment for all schools too. Well, I know every time I restrict my daughter, because little by little I'm restricting her more and more, there's a withdrawal period where she gets mad

and complains and then she accepts it and then things are better. Like the new rule that I'm sticking to, and I think now her mom, because remember she goes to my house and then she goes to her mom's house back and forth, her mom's gonna adopt it too now, she's not allowed to be on any smart devices,

iPhone or tablet in her room at all. So if she wants to use them, it's gonna be in a public area. And the reason, and now why, because at least I can see what's happening. I could be like, hey, get off your phone now, let's do some family time or whatever. Less likely that she's gonna maybe do things

she's not supposed to or whatever because the temptation's so high. My wife uses a great example with this. She goes, you know, you don't wanna set her up for failure. And I'm like, she uses a great example. She goes, imagine if we took our four-year-old and put him in a room full of candy and then we said, just don't eat any.

Like, he's gonna fail and then we're gonna get mad at him for failing. Right. I'm like yeah you're totally right like you let your teenager be in their in their bedroom with their door closed with their smartphone. Right. And you tell them don't be on social media don't do this don't that like good luck it's not gonna happen. I like the school efforts so I mean the school that my kids are at now they do a really good job of cracking down on that. To the point now where even at breaks, they used to only let them check their phones and they didn't confiscate them or anything,

but now they're confiscating them if they see them open at all. And so I'm just like, oh yeah. The kids are like, ah, fighting it right now. This is a new policy this year, and I'm all for it. You have a teenager too. When you take it away or I'm like all for it you have a teenager too do you when you take it away or limit it you see the same thing right

they complain they hate it and all of a sudden they're better yeah it's so crazy well yeah and it's I've been around your kids a lot though I don't feel like I ever see them on stuff like that yeah you're I mean well so the audience knows I think I mean I've got a lot of friends with all age kids Yeah, where they're and it's very normal for me to see this the kids put in like I can't even actually I think I may be The as long as I've known you I can count on one hand How many times I've seen your kids use an iPad or what like that? So to me like you've you've regulated that since day one pretty well We try I mean we've retried and it sneaks in.

Like usually on the weekends when I'll be outside and I'm doing yard work or I'm helping Courtney with something or doing air, like, and then the kids, you just kind of forget and they're like into their rooms and they're just on the iPad or that. And then the behavior is just like the such the obvious thing. And it's you got to address it right away, because it really is hard, because parents don't want to confront that a lot of times, because they're going to get a really nasty response, especially

the longer that they get sucked into it. So really, it's that length really that plays a huge factor when I tend to come in and try to get them away. Because it's, oh man, it's so weird. It really does feel like a drug. It feels like a drug that I'm removing them from. Look at the stats.

There was a 17% drop in anxiety symptoms in students. They slept on average an extra hour a day. Wow. There was an 18% reduction in symptoms related to depression and a 3% improvement in working memory. This is three weeks. Yeah, I know, so I'm like, that's crazy to see that kind of like, extend this out and tell me that all that doesn't

continue to improve. Wow. I mean, that's just, to me it was, so yeah, I'd love to see more schools implement things like this. And this is why, and I think it's important that the kids become aware and understand. That's why I told you guys, like I told you how I plan to handle the phone thing when we get there.

And that's like, I think if my son thinks he's old enough and mature enough to have a phone, then he'll be old enough and mature enough to read those books and report back to his dad. And then when he does that, if he actually reads it and reports to me, he'll have learned a lot of the reasons why dad wants to regulate these things. And then together, as a young adult and a dad

We can come together on boundaries and rules around it and like be flexible. I'm okay I'm open to that so long as you're willing to do that. And if you're not willing to do that, you're not ready for that That's kind of how I look at it. So yeah, I just I think that's what it is is making these kids More aware of it. And then also I think it's also our generation, some of our peers have become addicted to their phones. And so that makes it exponentially difficult to tell your kid, get off your phone, if you're on. I was just gonna say, it's hard enough for us

as grown men who didn't grow up with them, who are much more aware to be off our phones. So you know what I mean? It's hard enough so now you can expect your 15 year old to do it? No way. Not gonna happen. Anyway, I was gonna ask, I've been meaning to ask you, Doug.

You did, when was it, was it when you made the jerky? The one you'd be doing? Oh, just the other day. Just the other day, yeah. Okay, okay. So good. You had it? Yes.

So good. Tell us the details, how'd you prepare it? I didn't have none. Doug critiqued. Well, you didn't get here early enough. Oh, you guys ate it all How did you prepare it? I didn't have none. Doug critiques. Well, you didn't get here early enough. Oh, you guys ate it all? Yeah, we should have worked earlier, bro. So, yeah, yeah, no, he brought it in.

So what did you use? How did you make it? What's the whole thing? So I used the butcher box. It was flat iron steaks. I cut them thinly and then I marinated them overnight. What'd you marinate them in? Bourbon and there's some brown sugar.

I actually used less of some brown sugar. I actually use less of the brown sugar because I didn't want it to be so sweet. There's apple cider, Worcestershire sauce, apple cider vinegar and you just set it overnight. Oh, there were also these chipotle peppers that were in it and then you put on the grill for six hours at 180 degrees on the smoke setting and actually actually, the little thicker cuts, I ended up smoking them longer. Wow. I thought it was fantastic.

Very exciting. I mean, they were tender, they were jerky enough that you know you're eating jerky. Now, because they're jerky and they're dry, you can vacuum seal them and they probably have a long shelf life, right? Yeah, I would think so. I mean, you know, a few months anyway. Yeah, see, it's a nice travel snack, homemade. No, I can't wait to

try it. I was gonna have, I was gonna do the same recipe, but I thought, no, I should do a different one and we'll compare. But he's motivated. I gotta figure out how to make that. I don't have a smoker because... In fact, Katrina, if you're listening to this when you do our butcher box... No, I'm serious. Messages on the phone. Well, yeah, I know you're listening. Note to self. Yeah, please make sure, because I don't know if we normally get the flat iron steak, that's not one of my normal, my regular box. I haven't gotten that yet. If you could put the flat iron steak in there so I can.

Oh, the flat iron steaks are one of my favorite. Really? I always have. I haven't gotten those. Yeah, that's probably my biggest order every month. Okay. Because it's great for stir fry, it's super tender. Oh yeah, you're a stir fry.

And I can cut up my meat, yeah. So this is good because I want to figure out how to do this because I'm trying to figure out, now that my daughter's playing high school sports, my 15 year old, she's showing interest little by little. I'm seeing little things come out of her that I'm like, I'm getting excited. She's like, how do I eat more protein?

How do I eat the, and I want foods that'll help me become more, you know, better performance. And the problem with lunch at school is it's fast, there's nowhere to cook food, like what are you gonna eat? And homemade jerky would be great. That with some fruit, some nuts. It's a beautiful option, yeah. Yeah, dude.

No, I'm excited. It was bomb. I thought it was really, really good. All right, I got some stats for you, I think. Let's see where you were gonna go. These are fascinating. They're not health-related, but they are quite interesting. So these are,

these are presidents, there's a few presidents here, their values or their net worth before and after taking office. I've seen these. I've seen these, they're crazy. The net worth, yeah. Before and after. Biden's was ridiculous. Isn't Trump like the only one that lost money

or something like that? Hold on, let me just give you the numbers, okay? Okay, okay. Barack Obama's net worth before taking office was 1.3 million. After he left, 70 million. By the way, the salary of a president is what? 500,000. 500,000 dollars a year?

500,000, yeah. So you ain't making 70 million dollars. That's not, no. At all. Not from salary. No, you're? $500,000, yeah. So you ain't making $70 million. That's not, no. At all. Not from salary. No, you're making $2 billion in four years. That's if you save every penny and don't pay taxes. Not $70 million.

Okay, so he went from 1.3 to 70. I'll save the best one for last, the biggest one for the next one. George Bush, George Bush was actually quite wealthy. I think he was oil into oil, right? So George W, he was worth 20 million after 40 million. So he doubled, he doubled his net worth. So for 20 to 40 million.

This one blew me the hell away, dude. Bill Clinton. Bill Clinton, yes, of course. Bill Clinton was worth, before, 1.3 million. After, $241 million. Whoa! I mean, that's crazy. Donald Trump, before.

Did he lose? I think he lost. Three billion after 2.3 billion. He lost $600 million. I believe he's the only person in history. That came out more poor. Yeah. That's I've seen those stats too.

I thought that was fascinating. What are these guys doing? What was Biden? Did you say Biden? I didn't see Biden. I don't know what his was. Well, you know, those speaking engagements, he still collect hundreds of thousands of dollars to you ain't making $200 million.

No, they all get they all get a pretty big book deal afterwards. They all get a premium on speaking speaking But yeah, you're not talking. It's no, dude There's a lot of tens of connections. They're making well in office Yeah, well you guys have seen that I've seen I've seen several people now talk about how they literally just follow the politicians Stocks. Yeah, there's a place. There's a place that make a lot of money I didn't I said you guys a website that shows you that? There was a site.

Yeah. It was the Pelosi picks. Yeah. No, it's her. There was a bunch that I've seen a lot now. There's a lot dedicated to following either specific senators, presidents, whatever. And they outperform the best investors. Yeah.

How weird. Yeah, they know things. Let's just say that. They know things. I mean, and by far, I'm by no means am I defending this, but I mean, you are, you are, you do have the inside track on every potential thing that's going to happen. You'd almost be silly not to, like, you know what I'm saying? Like, okay, so then you got that and you can just pardon all your buddies. That one's funny.

That's crazy to me. That's crazy to me. Yeah, like no, you're absolved of anything. So Biden just did a bunch, I think the most partisan party in history. He parted in his whole family. His whole family. Preemptively partisan. Now is that because he's afraid that the next administration is going to go in and like persecute them? Or like some retaliation thing? I mean it might be smart. I mean think about this could frame it. All these, all these presidents, okay. Yeah. Or ego maniacs. All of them. You have narcissistic, you have to be ego maniacs. Right. Can we agree on that? Left, right? Doesn't matter. All of it. You've got to know that if I'm buying it for George Washington, he was offered kingship. He turned it. Yeah. If I'm, if I, if I'm Biden

and I know Trump is coming behind me after I fucked with him for the last four years, I'm throwing a shield over my whole family too. Even if my kids didn't do anything, I'm like, we need to pardon all of them because this guy is going to come after our ass after what we put him through. He's going to shill us. Yeah, after we put him through that last four years, I'm for sure. Oh my God! Look at the amount of pardons he did. Wow, dude. Okay, so hold on, hold on. So, George Bush did 200 pardons, Obama did of pardons he did. Okay, so hold on, hold on. So George Bush did 200 pardons,

Obama did 1,900 pardons. Are you like? Donald Trump did 1,700 pardons, Joe Biden, 8,000 pardons. Wow. Is there a limit or is that just like? Unlimited? Yeah, like where do you cap it?

That I don't know. How do you? 8,000? How can you pardon? I didn't know you could do that. You wanna know what's crazy about this? How can you pardon 8,000 people? He doesn't know 8,000 people. Of course not. Who knows 8,000 people. He doesn't know 8,000 of course not who knows 8,000 I don't know 8,000 people. That's all his buddies. They're like bro in this sign this sign

I mean, can you not attribute this to like some wealth income like some deal like you can absolve somebody of of wrongdoing and hey Financially, yeah, the crazy thing about this was Fauci got pardoned. Why? Yeah, why? Nobody's investigating. He wasn't convicted of anything. I mean, come on, you knew that was coming though. Fauci did not do what he did or say what he said

without knowing first that he would have complete, like, autonomy and anonymity, right? He knew for sure that whatever came down the pipe later on that he would be good. Oh. There's no way. There's no way we do all that without him knowing that first, so I mean. be investigated for sure that whatever came down the pipe later on that he would be good. There's no way there's no way we we do all that without him knowing that first. So I mean, we're gonna find out a lot. That's not a surprise to me at all. Why does it why regardless of him being pardoned or not? Doug, can you look up why do what's the the history of presidential pardons? Why does that exist? There has to be a good reason why

that even I feel that's crazy that they can just do 8,000. Like, what the fuck? Like, cap it to like 10, you know, or like something reasonable. 8,000 people just, hey, you get a pardon, you get a pardon. Yeah, just throw it about like nothing. I mean, do you actually do the math on that? You know how long it would take you to even to sign the paper that pardons that people, would pardon that many people? 8,000?

You're assigned 8,000 documents? You know it's like buying a house and you gotta sign 70 papers? Yeah. I'm not just saying 8,000. I mean, I would think it's more than one piece of paper to pardon someone for. That would take weeks.

It would take months. It's just. The pardon process is about basic art. It's Article II, Section 2, Clause 1 of the US Constitution. So, clause one of the U.S. Constitution. So it's part of the Constitution. The President shall have power to grant, reprieves, and pardons for offenses against the United States.

Now, okay, what's the history, the reason for it? Is it because of- Well, if it's in the Constitution, it's been- Right, so why did they do that? Is it because they're thinking, well, if a new government comes in that was trying to maybe fight for freedom, maybe there was like, that way you can't go after the last guy, like there has to be a good reason

for this to exist. Right. But the fact that there's no, I mean, no limit is crazy. I'm sure they thought of some real good reason, but it just seems egregious to me, like to 8,000 people just hand them out. I'm actually really curious about this too.

Yeah, I want to know why it was included. I mean, I'm going to guess. It has to do with what I said, right? Where you're fighting the system, you're whatever, and they want to promote. That was inspired by a British law. Meant to protect the unjustly accused. Okay, well yeah.

It was for this reason that Federalist Alexander Hamilton advocated successfully for a presidential pardon power that did not require, okay. So I don't think that's how it's being used. No, I don't think so either. Unjustly accused. They're just doing it to buddies that,

yeah, they're hooking up. So I guess it makes sense, right? If you're at the president and because there's so many, you know, judges, lawyers, officers way, way below you in all different states, right? Counties with that, that easily there could be a corrupt leg or arm of that, that you're unaware of. But if eventually it gets all the way up to the president, they can say,

Oh my God, this is unjust. That person's pardon. It makes sense that you would have a final say at someone like that, but to be able to push 8,000 people through is good. So it only holds in past tense, right? So like that time capsule of years you give them that they denote. Yeah. Like after that, you make an offense after that. That's like fair game. Oh, his, his son Hunter Biden's a pardons. It was an interesting timeframe.

Yeah. I was like, I don't know. The thing was he said he wasn't going to do it and then he literally did it. Right. I was like, I don't remember. Well, the thing was he said he wasn't gonna do it and then he literally did it right after. I was like, come on, dude. And then no one's gonna say it. Why do you even say you weren't gonna do it? I don't understand. Yeah, and then nobody's gonna say anything about it.

Wow. I don't know. Wow. Yes, that's good. Hey, I have something to bring up to you guys. Do you guys remember? Fishy. Okay, first of all, I'm assuming nobody's watching

playoff football right now, nobody? Yeah, I am. Are you watching? Are you watching a little bit? So, do you remember when I brought this up to you about AI training in football, in sports? Do you remember this? So I talked to you guys about the football player

that was using virtual reality to practice plays. So he put goggles on. You know who that is? That's the Washington Commander's quarterback. Who's in his rookie year right now, breaking all kinds of records. And also the hottest rookie card you could possibly get your hands on right now. He's crushing.

Yes. I saw that last game. They are the ones who beat the Lions last weekend. He's a rookie right now, like setting all kinds of records. And the way he starts his practices early in the morning He does like I don't know how many hours or whatever of virtual reality He's actually moving with it on or is he just watching? Yeah, you know you're I mean so okay, so the VR like if I again

I don't know if you are familiar with like Madden and stuff like that and like the Madden effect on sports So John Madden football the video game Yeah, it's so real that when you play it, even I didn't play football, so I mean I played like for a short, very short period, I don't know anything really about football. It's like to that level, like a coach and understanding schemes and formations.

To play that game, you have to learn that. Because if you don't understand, it's not like old, like when we were kids, tech mobile where you could just run around and do whatever. Like if you were playing against a guy who really understands football, even if he didn't have any experience with math,

he's gonna whoop you because he understands students. Situational football. And so it's also, they say that's what has evolved the game of football a lot, is because you've got kids that are understanding nickel and dime formation and motion and what is that like? So the education process? Okay, well, so you understand that the next layer on that is now these kids can practice seeing it.

It's a variables where they got a lot of it. Yeah, guy motions over like, oh shit, that means he's in man formation. I'm going to switch to this play. That's perfect for that. Call the audible. So got it. Practice. So the match over here, I got to that's right. Yeah, just so that the guys he's practicing reads So he's reading the way there the defense is set up and there's ways that you can motion players to then figure that out So you think this will be the standard and yes, that's why I'm bringing it up I just think it's so interesting as I brought that up Earlier in this year when I first heard about read about it and now at that point by the way I don't even know this like I didn't I didn't follow football a lot this year,

like sporadically, not a lot. And I knew of this kid, because he got drafted, I think second overall. So I knew of him, but at that point, he hadn't really proved anything. No quarterback's ever come in their first year and have like a crazy, crazy year. Maybe CJ Stroud had a pretty good one, but most don't.

And he had a record-breaking year. He's in the playoffs right now, just beat the Lions with a pretty good one, but most don't and he had a record-breaking year He's in the playoffs right now just beat the Lions with a number one seed and it's going on now the championship game That's fascinating I want to be I want to look into that cuz is that in-house film that he's going through in terms of like So this is what I don't know. I don't know if he is If he's if they have created some sort of and I don't know if Doug is Googling right now for us or not, but I don't know if they, if the team has built software that is like dissecting

players, but I mean, Madden alone is enough because Madden is already putting in all these, these plays and formations that all the real teams run and play and they had the real players. Right. And so he could basically run all these different, you know, game plays. Madden would work, but maybe they've gotten

even more sophisticated in their role. Yeah, I just assume that because- If they don't, I bet you they will. Even at the college level, I've seen degrees of that where, you know, in practice too, they have like drone footage and they're really trying to capture a lot of angles. And so they can they can pinpoint out like certain parts of the field that they want to target exclusively and like, you know, versus different different like

different teams like where their weaknesses are, like they can see all this kind of stuff. They broaden their perspective of it. Yes. So yeah, I've like Cal, like one of my friends actually was a quarterback coach at Cal Berkeley and was talking about like the evolution of practice and like how they're really just, they're like really trying to envision the whole thing differently. Did you see how, what Amazon Prime did this year?

No. So Amazon Prime, so Amazon sort of buying games, right? So I don't know if you guys are watching this or not, but now in sports, you're starting to see the streaming wars. Cause it used to be like Fox owned all of football and you had like channels that owned all the games and now they're starting to diversify

and they're allowing the streaming services to bid on like on Monday night or bid on. Netflix is bringing it in? So, yes Netflix did. Thursdays are owned by Amazon Prime now. Thursday night football is Amazon Prime. And now they have a view, I can go on my TV and go to Madden View, or whatever it's called,

something else, but it's like a Madden View. And it's like watching a video game. It shows all the lines. So just like when you were watching it on the video game where you see, and it shows it all, but with real people. So it's like I'm watching a video game, but it's- That would be interesting to me. It's fascinating.

It's super fascinating. So what are you reading Doug right now? So he's talking about the training. One of the things he does is it's sped up. So he's training at like 1.75 times the normal speed. Interesting. So he's got to think quicker. So it slows down.

That's really his actual real time speed. That's really cool. Slow down for him. Wow. slows down. How brilliant is that? The actual real-time speed is slow down for him. Wow. Because, yeah, because honestly, that's the biggest. Because then you can predict. Yeah, well, to adapt to the speed of play at the pro level is insane. I mean, I find it kind of interesting that when I brought this article up earlier in the year, I knew nothing really about this player because he was a rookie.

I just thought it was interesting that they're using AI. To see him break records and is on his way to the championship right now is kind of crazy to think that. Like that's, you're already a bit of an anomaly if as a QB, not even the greats, Tom Brady, no one had a good rookie season. It takes years in the quarterback position to evolve and be one of the greatest quarterbacks.

All of them, Joe Montana, Steve Young, nobody had crazy record-breaking first years. Normally third, fourth, fifth down the road. He rocked pretty well, but. Yeah, he did alright. He did, not record-breaking though, he did good for the team, but this kid is setting records and what he's doing, and by the way too,

he took a team that last year was three and 13, okay? Three wins, 13 losses. This year, 13 wins, three losses. One of the biggest turnarounds in a franchise too. And it's kind of neat that this is one of his things that he does that will probably start to see- It's going to set a standard. It is. It's going to be interesting to see how all these teams do this and then how far down does it go? Does it get all the way to the college and high school level?

Oh, I'm sure it will. We'll start seeing that. They'll be watching that intensively. Super cool, huh? Ned makes high quality CBD products that are full spectrum hemp oil extracts. My favorite is their Brain Blend. I'll take it about 45 minutes before I podcast.

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Go to helloned.com, that's H-E-L-L-O-N-E-D.com forward slash mind pump, use the code mind pump, get 20% off. All right, back to the show. Our first caller is Madison from California. Hey Madison. How you doing Madison? Hi guys. How can we help you? Um, so I noticed I started having this like I don't know if it's a hip or a back problem when I'm benching but when I'm laying flat on a bench to go for like

like a bench press or something I get this immediate. And I don't know where it came from or why it started happening. But I started working on more mobility work, but it's still there. So I just, yesterday I just switched to doing like a bench, like a dumbbell bench with my feet up on the bench, making my back flat and that kind of made it feel better. But I just don't know what's wrong. Okay. In the arch? It's in the low it's in the

right in the middle of low back or is it on one of the sides of the low back? Yeah it's on the right side. Okay that might be SI joint pain. So a couple things more questions how are you with squats and dead lifts and overhead presses? Overhead presses are fine. Squats, I have to elevate my heels. Um, dead lifts fine. Okay. Okay.

Not, not a big deal. So here's what you want to do when you're benching, cause you're, you're using a strong arch in your bench, which is what you're supposed to do. But what I want you to do is when you're arching, once you get into that bench position, brace your core, which will pull your, your pelvis forward just a little bit. So what you're probably feeling is that strong arch, a little bit of shearing. Yeah. SI joint, maybe spine area. Um, now before you bench, pelvic tilts should be, would be a good way to

kind of warm that area up. So what that looks like is you lay on your back with your knees bent, your feet flat on the floor. Press your lower back. Yeah, you flatten your lower back into the floor, brace your core, and then arch your back. And then brace your core, and then arch your back. And you go back and forth into pelvic tilts.

And then the second thing I would have you do is something called bird dog. Are you familiar with that? Yeah, I believe so. It's hands and knees. I think so. You can look it up on our YouTube channel. Yeah, so you're on hands. The one where you lift them?

Exactly. So you're on hands and knees and you stick like right arm out, left leg back. Then you bring your elbow to your knee. Extend them. Do like five reps on each side and that should set you up for a better bench press. But this doesn't sound like a big deal. Another thing too, and this is an example of a client, if we keep having challenges with this, incline bench will be better. Yeah.

An incline bench press, you're probably not gonna feel this. And we just actually did an episode where we're comparing the incline bench versus flat, and I think for- Risk reward rise, yeah. Yeah, for all intents and purposes, the incline bench is as valuable or more valuable than just a flat bench anyways.

And so if this continues to bother you, that's also a great replacement that you don't necessarily need to flat bench. You could just do incline and get all the benefits of. If you can work on bracing though, and like this is gonna help you with a lot of other lifts if that sneaks up, so especially if you have an arched position, being able to still connect and tighten and brace, that's gonna help you a lot.

So I would still work on that. The way that would look like is you get down on the bench, you have your strong arch, you're in position, and the way you would brace is imagine somebody's gonna come and poke you in the Stomach at the same time. So you're gonna type like that That'll take some pressure off of that that that low back area because what's probably happening is you're supporting yourself with just your joint Mm-hmm, and not the actual muscles that surround. Okay. Okay. All right. Okay, that makes sense

yeah, because I don't know I used to be able to do it just fine with no pain and then I Just laid down one time to go do it. I think oh Yeah, yeah, but okay, he's up on you. Yeah, but you know what a few workouts doing the the pelvic tilts the bird dog And I would do those daily even that should take care of it. It's pretty common sweet Yeah, awesome. Yeah. Thank you guys. You got it. Thanks for calling in. Yeah. Thank you so much Oh, I Used to get that I would get that often with clients new clients doing a cable row Where they'd sit with the cable row I tell them to stick their chest out. They're just over arched the low back

Yeah, I feel that my low back it was literally like to brace your core. Boom. Yeah. You know, it's funny though, this, this actually, we just did an episode where we, we kind of like broke down flat bench versus incline. And I forgot that this was another reason why I liked incline. Yeah. Because yeah, that was, this was something it wasn't crazy common, but I dealt with

it enough times to know that as soon as I went to incline bench, that would go away. They weren't having to arch as much to create that angle. And so this would also eliminate that. So that's another point for incline bench that I don't think I've mentioned on the show. Yeah, but totally, you know, for anybody who's listening, a coach, a trainer, this is really good information. When you're, when someone's doing something and there's some joint pain, another example would be push-ups where my hands on the floor sometimes people say it hurts my wrist. Well the other would be examples why you ask which is the deadlift where someone be excessive arching. Yes or just maybe there's another issue going on here

because if it doesn't bother you on deadlift but just on bench bracing the core should fix it but the example I'm gonna give with the push-up like some people do push-ups and like oh that hurts my wrist and so they'll change the hand but sometimes all you got to do is tell them to grip the floor. And all they're doing by gripping the floor is they're activating the, the opposite side, the forearm flexors, and it takes pressure off the joint. Yeah. That's it.

So oftentimes it's all you need to do. It's supporting the joint. Our next caller is Amy from England. Hi, Amy. Hello, Amy. Hello. Hello. It's so nice to meet you.

Same. Likewise. How can we help you? Okay. I'll just read my question. So I have just finished my first year of consistently weightlifting. And during that time, I also tracked all my food. Since then, I've been trying to become

a bit more intuitive with it. I'd like to continue to get stronger and leaner in the gym while also being a strong and confident role model for my children. So my question is, have you ever met a real life intuitive eater? Maybe you know someone who is a friend or a family member. Maybe they are in amazing shape, but they never seem to need to cut or go on a diet and they seem to eat everything in moderation I just love to hear you guys talk about that person and their day-to-day habits How do they keep themselves healthy and balanced without ever overthinking it or tracking it?

I'd like to work on this so that I can set a good example for my kids great Love this. Yes, like a mythical beast. I've met many of these people. So I'll use an example that I think people can understand when it comes to intuitive eating, okay? You have children, how old are they? Yeah, so my son is 12 and my daughter is nine. Okay, do you remember when they first

started learning how to walk? Yes. They had to think about every step. There were a lot of falls. They had to actually concentrate on their feet and their balance and their positioning. It was a learning process. Do you think they think about walking now at 9 and 12 or do you think they just walk? Yeah, they just walk. That's what intuitive eating is. It's a process of learning. So the term intuitive implies that we have this natural like intuition on having a good relationship with food and this and that, and that's not really accurate.

The truth is we're raised in worlds where food is hyper palatable, super convenient. We're taught to, yeah, it's just, you know, eat what tastes good. We never really experience hunger in modern societies, what we experience a lot of cravings. So we don't have the skills to intuitive eat. So intuitive eating is a process of learning, and it starts with macros and calories,

and okay, what gets me to get stronger? What gives me more energy? What makes my digestion feel good? What helps my digestion? What helps my skin? That's right, what feels good? When is it okay? When is it healthy to enjoy food just for the experience?

Like at a birthday or out to dinner with my spouse or my friends, that's a process of learning. But through that process of being aware, developing what you do, you're developing a healthy relationship with food, what it leads to is more intuitive eating. So yes, I've known a lot of people like this, and these are people who've been doing it for a while.

And they just, how many grams of protein do you eat a day? Well, I don't know, it's probably around here. What do you eat daily? Well, I like this, that, and the other. And what do you eat when you're on vacation? Well, then I tend to eat this and that. Why? Well, it makes me feel good. I enjoy this. I stopped eating that. Why'd you stop eating it? Well, I noticed it did this to me. And so it really is a process of learning and awareness, and it's 100% achievable. Yeah, Amy, we actually have Doug send over a guide that we wrote. So we wrote a guide,

intuitive eating guide that gives you the steps on how to get to here. So we have one, I'll have him send that. We also have done an in-depth full episode where we talk a lot about the steps to get to here. And this is always the goal. Whenever had a client the goal was to get them to that place now Most all if not all started with tracking and paying attention, but the end goal was always to get them to this place Where they didn't have to weigh measure and and track all the time but a lot of that the without going all in a great detail is is learning how to Listen and feel and see all the body's natural signals that it gives us. But to Sal's point, we've kind of blunted those with and

we've reshaped the way we all eat. And so it's getting back to what that would look like. And so it takes a little bit of practice. It takes you being aware. But ultimately this is where we want to take every client and seen lots of them get to this place. And Amy, give yourself a little bit of time and empathy because probably for most of your life you had what everybody has, which is a unhealthy relationship with food. We value food for what it tastes like, it's convenience. We don't necessarily understand how it affects us unless it's a big effect. And so, you know, what you're now doing is you're relearning how to develop a healthy

relationship with food. So be kind to yourself as you go through this process, because it can take a while. It's a relearning process. You have to unlearn and then relearn, essentially. a while. It's a relearning process. You have to unlearn and then relearn, essentially. Yeah, definitely. And I've definitely noticed that sometimes I'm in too much of a hurry with my food, particularly, and that I don't give myself that time to just enjoy it. So everything's just a rush and you put things on a plate. Yeah, it meets the macros and the calories, but and you put things on a plate, yeah, it meets the macros and the calories, but it needs to be a bit more enjoyable and a bit more presentable.

I think life is just so hectic and busy sometimes for us that you don't always give yourself that time. Yes, yes, 100%. You know, it's funny, in fact, I was listening, I was reading a book the other day, it was, oh no, it was a talk that I heard. Billy Graham, he was a preacher back in the day. This was before social media and the internet, okay?

And he's on stage and he's talking about jet airplanes and travel and telephones and cars. And his parents, this was an old sermon, but his parents grew up doing the horse and buggy day. And he says, man, we have all these time-saving devices, and yet we have less time than ever. And it was so interesting to hear that because today, we have time-saving devices that are insane,

and yet we're busier than ever. We've just packed our days full of a bunch of scheduling and crap, and we don't leave really any space. So I think part of what you're saying, which is a little bit of a side topic, is to give yourself that space. And what does that look like? Well, maybe don't go on social media, don't watch TV, when you're in line, don't look

at anything, read anything, just sit there. And then you'd be surprised at how less busy you feel as a result. Yeah. And definitely just when we have time as a family, just coming together, maybe more at the weekends to just sit down and eat a family meal. And I haven't weighed it, I didn't track it, we're just all together eating the same thing. I'm just really aware of the messages that I'm giving to my children and that I'm not just eating kind of health food that's kind of boring for my

goals. I want them to see it as a really positive thing of what I'm doing. Great job. Yeah. Food is not just nutrients and fuel. It's also celebration. It's connection. It's enjoyment. It's a place for conversation. It means so much more than just fuel. So you'll see a lot in the fitness space,

is people go too far in the other direction, where it's just about the fuel. And that's another dysfunctional relationship. In extreme cases, that's orthorexia. So you're so on point. Well, thank you so much. It's so amazing to talk to you about this kind of thing. And yeah, it's just really interesting to hear what you say. We'll have Doug will send over that guide for you,

Amy. And then maybe he can send also a link to the episode that we've done, because I know we've done at least one or two where we've gone deep in this. So it's a good one to listen to. Yeah, great. Thank you so much. That's amazing. You got it. All right, Amy. Thank you. Thank you. That was a great question. I like that question because I don't, a lot of people don't realize just how dysfunctional our relationship is with food. Oh yeah. Not just-

We can trick and fool ourselves all the time in terms of like, am I on track? Am I doing the right thing? I think the knowledge base is everything. And to experience, a lot of times even like optimizing a specific goal, like how do I do that? So that way now I can carry that knowledge forward if I ever wanna get back to that point. Well, it's also rooted in the thing that we always talk about, which is, if you're gonna have long-term success,

you have to move away from the scale and the mirror thing and measuring that as your success. And it's like, how does my digestion feel? How is my sleep? How is my energy? Like all these other things. And as you get better at paying attention to those, the intuitive eating process becomes easier because then you make decisions based off of that. For example, I just had a night the other night where Katrina wanted to have pizza. We don't have it that often. She brought it up having it.

And we had just got back from, I just got back from being on the road and traveling and so I ate out a lot. And I'm just like, man, I don't know about you guys, but if you eat out multiple times in a row, I crave eating at home. But it wasn't always like that. It wasn't like that all the time.

In fact, all the time I used to eat out and fast food and all the things. You didn't even notice. I didn't even notice, but I've trained myself to be aware of what my digestion feels like when I'm eating whole home-cooked meals versus when I'm eating out somewhere. And the reason why I said no to the pizza

was not because pizza doesn't sound amazing all the time and that wasn't convenient or whatever. It was that, man, I just know how I'll feel afterwards and I already feel like that from the last couple of days. I want to eat this way. But that comes with time and practice and becoming aware of all those things. Then you move into intuitive eating.

Our next caller is Jessica from Idaho. Hi Jessica. How you doing Jessica? Hey Barry, thank you so much for your time and thank you for your encouragement, particularly to women to get stronger. I know that following your advice has improved my health and I'm just so grateful.

Thank you, how can we help you? As an introduction, I'm 41. I am the mom of eight and the grandma to four. Wow. Wow. Congratulations. You look great. Thank you so much.

Thank you so much. Met my husband young and, and started our family right away and I just, I love it. So, um, about eight years ago, seven or eight years ago, um, eight years ago, for the first time I found myself in 16 years not being pregnant and not nursing a little one. And you can imagine that I felt a little lost. My husband, thankfully, he lovingly encouraged me.

He saw where I was and he encouraged me to create a new habit and that would be my health. That looks like a lot of things. It looked like exercise, but it also looked like nutrition, like sleep, like surgery, and finally strength training. And it didn't take very long with strength training to get me hooked. I just I love it. So here's my question. And I can explain where it's coming from, if you if you'd like me to, but our strength gains always measurable on a Dexa type scan? In other words, can I gain strength and increase in weights and reps without gaining muscle mass?

Absolutely. Yeah, absolutely. You definitely can. Strength gains lead to muscle gain, but strength gains come from central nervous system adaptation from better technique. And eventually what they will lead to are increases in muscle fiber size.

I also want to tell you though, that, uh, that scans, DEXA scans, body fat tests, they all have a margin of error and lean body mass can often be confused or counted along with water, intramuscular water. So you've got to be very careful with like, oh I only gained a pound of lean body mass or not. I always look at strength because it's objective, It's super objective. The question I have for you is how much strength did you gain?

Can you give me an example of some exercises and before and after? Boy, so I don't know that I can off the top of my head. So I'm referring to a DEXA scan that was last April and then a DEXA of the previous April before that. And I gained, I went up in in body fat from about 21 to 23 and I know I only gained about a half pound muscle. I could look it up but yeah I didn't pull up those numbers. To me they were significant that year but also I had a lot of novelty exercises that year too.

So, you know, just getting better at those. And I know sometimes you can increase just because that skill is getting behind there too. So I recognize that. I just was a little discouraged because I felt like I was following a really good protocol and I was encouraged by my strength and my lifts and then you get there and you're like Oh, I went up in body fat and I went down It or I didn't gain much at like a half a pound of muscle and it took me a bit to just Go back and say, you know, you're really happy with your progress

Don't let that number, you know You're really happy with your progress. Don't let that number make a statement about your whole year. No, I'm gonna talk you off the ledge right now. First off, did your body weight go up during that period of time? Yes, three pounds. Oh God, Jessica listen, you got way stronger. By the way, strength, the value of strength

isn't just that it leads to muscle. In fact, there's far more value in the fact that it makes you feel better, more stable, more able, more energy. In fact, when you look at the data on muscle and mortality or vitality or longevity, what it's really showing is the strength. Because if you just gain muscle, that increases the strength. You actually don't get nearly as big of an improvement when it comes to vitality, health and longevity. So when they do like a grip strength test and show that this is how we can predict all-cause

mortality, it's not the muscle, it's the strength. So you did phenomenal. Gaining three pounds. Yeah. I also keep in mind this Sal, I mean, if I heard you correctly, those tests were a year apart from each other. Yeah, that that's really hard to gauge on. Have you like, you could have been doing absolutely perfect for nine months of the 12 months, but three of the months you were off a little

bit or didn't have the best, you know, consistent week or two. So it's really hard to gauge how successful an entire year is by the body fat test that are that far apart from each other. I mean, a lot can happen in over that time of, you know, oh, you had a period of time where you did really good and you probably put seven pounds of muscle on and Lost six pounds of fat and then you had other times where maybe it was more of an even exchange or maybe you had a month That wasn't your best month and you didn't get protein intake consistently

And so you lost a little bit of muscle when the scale went down a little bit And so a lot could have happened during that year That was incredibly successful with short periods or small periods that oh lot could have happened during that year that was incredibly successful with short periods or small periods that oh we could have been better right there and so then pulling back and looking at the entire year like oh you didn't do great that's really tough to even make that just not to mention 21 to 23 percent body fat at your age is incredible no yeah that's also also a point that i want to make yeah and you see you open this so i'm going to help you here okay and then i'll give you some you open this, so I'm going to help you here. Okay.

And then I'll give you some advice. I hope you take, but let's back up. You said strength training has significantly improved your health. Absolutely. What, what are the things that you've noticed over that year of strength training? Um, fatigue, I used to have bouts of fatigue that would just wipe me out. fatigue that would just wipe me out. I am prone to back spasms and the back spasms have lessened so much as I've increased my strength. It's just phenomenal because you know how those can put you down.

Oh yeah. I feel like I can eat, I can enjoy. I don't have to watch everything that I eat to maintain what I have. And I'm really, really grateful for that. But mostly it's just my ability to move around, my ability to live. I enjoy playing Ultimate Frisbee with my kids and hiking and snowshoeing and just lifestyle that getting stronger has enabled me to, you

know, I have eight kids, there's a big spread there and I want to be able to enjoy my young ones as they grow. Like I enjoyed my old ones when I was a young, you know, the older ones when I was a young mom and same with grand. And I just, I feel better than ever. Such a huge success. Profound, so it sounds like it's a profound difference. Okay. Definitely, I would say it's a profound difference. Take the DEXA scan paper.

I want you to put it in the fireplace a lot. You have allowed a stupid test that literally within the margin of error has told you that you went up a little bit here and not as much as you thought or whatever within the margin of error that even Dex that will tell you which I believe is is actually it's a larger margin than error because the machines want to tell you that they're super accurate but it's actually not as accurate as they say stop testing your body fat stop weighing yourself all the other stuff is what is

improving the quality of your life you You are doing phenomenal. It's also important to understand this also. Okay, 21 to 23 is about where we want somebody. It's a healthy range. So it's a very healthy range and the healthier and the fitter you are, the easier these scans can go up or down two or three percent. If you were somebody who was like 35 percent body fat and you trained all year long and we went up in body fat percentage at the end of the year, that's a different story because you have a lot that person has a lot of body fat they need to lose and we can really change that body comes in but you're already so close to the what

we would consider perfect as far as overall health and fit, especially for your age. You're going to ease, that's why I meant too, like about the, you could have been, I mean, there could have been periods of time when you were 18% body fat this last year and you felt it, you noticed it, you are. Your body's happy in homeostasis right now. That's the thing. I think, you know anywhere between 20 to 26 percent is gonna be good healthy and look great. Your hormones will probably feel better in the higher percentages than lower ones and that's just how female hormones work and I can tell you're lean I can see your shoulders. Yeah. I'm gonna argue

that you're probably leaner than what that Dexter says because when I see a woman with delts like yours, you're typically at 19%. But nonetheless, what's happening is you've done a great job and now you've caused yourself stress because of a test. So I'm going to tell you to stop testing yourself. Like, why? Who cares? You told me all the reasons why you're doing this and that's all improving.

Why are we going to measure ourselves? You'll know if you're getting too much weight. You improving, why are we gonna measure ourselves? You'll know if you're getting too much weight. You don't need a body, you don't need a desk to stand to tell you. You'll know if you're going the wrong direction because your energy's gonna go down. You'll have pain again. Throw that all out, stop doing that.

If exercise and diet and becoming healthier is causing you stress, you're doing it wrong. Get rid of all that. You're crushing. If you were my client, I would be yeah, I'd be like no No, a lot of times you're pursuing this loss of body fat to you get to a point where you're not gonna have those energy The the fantastic feelings that you have right now if we keep going down that pursuit, you know it a lot of times It's misleading that you know

we're trying to achieve this certain look and standard when we're feeling great in our body's really happy right now and thriving. In terms of gaining the muscle, I'm sure that's all happening and it's going to reveal itself. It's just now coming into balance. Yeah, massive success just based off of the improvement in quality of life that you said. Thank you so much. It's a blessing to hear. Just to piggyback on that, since that DEXA scan about a year ago come April, I've ran through Anabolic Performance, MAPS 15, which I loved.

Phenomenal, phenomenal program. And I'm super excited for Performance 15. And now I'm back around to anabolic. I was reviewing my numbers from anabolic the last time that I began it which was in about like I said April probably. And most of my most of my lifts have maintained they've been pretty close to the same throughout the year, with the exception of deadlift and back squats and pull ups. All three were definitely, they weren't novelties to me this last year.

So makes sense that I have got the games there. But I'm super content. I like where I am. I'm appreciative of the encouragement as far as maintaining. So I look at those numbers and I'm not super discouraged, but I do feel like I'd like to develop my lower body more and my core more. So knowing that moving forward on anabolic, I'm just looking at myself going, and I think honestly, I think that you've kind of covered it in the last answer, I think it's just too much value on those scales. I think I don't allow myself to go into a bulk because you gain a few pounds and you get a little scared and

so my question is how can I make sure that I'm in that calorie surplus so that I'm giving my body the building supplies to create the muscle that I'm asking it to make? Because I'm certainly putting in the hard work and I'm loving every minute of it. But how can I make sure that I'm in that calorie surplus without watching the scale I'm getting?

I'm gonna guess, Jessica, that you kind of eat the scale. I'm getting... I'm gonna guess Jessica that you you kind of eat the same kind of meals most days right? You kind of know what you eat? All the time. Okay okay. On repeat. Here's how we're gonna make it easy for you. You're not gonna track anything. I want you to add a meal. Add a high protein meal so you're gonna eat an additional meal. Okay. That's gonna put you in a little bit of a surplus. It could be a shake dude. It could be a shake but I like a meal. Add 300 calorie meal and I'm gonna send you MAPS Muscle Mommy surplus. It could be a shake, dude. It could be a shake, but I like a meal, I had a 300 calorie meal, and I'm gonna send you MAPS Muscle Mommy. If you like MAPS Antibolic,

and you want more lower body gains, you will love Muscle Mommy. I actually have Muscle Mommy, I just haven't started it yet, because I've been training with my husband. In the back of my mind, I'm like, I'm gonna save that for when he's really focused on something else and I'm gonna just bust him on me.

That's not a bad idea. That's fine. That's fine. But I also want you to Jessica like do what Sal said and then I also wouldn't want you to to weigh yourself because you easily could see a fluctuation of three to five pounds on the scale up or down and it's not necessarily a signal that you're doing anything wrong or per se right. Trust your intuition. If you're going to eat and do it that way where you just added a simple meal that's about 300 calories, you're going to be good. You're not going to put on a ton of body fat. You can't, not with just 300 calories. And you should see things go up. You should see the strength go up. You should feel the lower body stuff that you want to be more filled out the legs, but whatever the areas you're focusing on, you will see that. But don't allow the scale to freak you out because that's typically what happens with

my female clients that are in a position you're in, you've got a good lean body fat percentage but you also want to build a little legs or butt and I put you on a calorie surplus. It's the wrench of the machine. As soon as the five pounds go up on the scale, you go, oh shit, and then you go the other direction. of the machine. As soon as the five pounds go up on the scale you go oh shit and then you go the other direction and then you don't allow your body to eat and use all those extra calories you go to building and you always kind of stay in that which by the way is not bad because you're healthy and fit but if we want we want to build some more leg we want to build some more butt then we got to be comfortable with it's okay we go up a little bit in weight and even if the body fat percentage went

up a little bit I'm not worried because that's part of the process of gaining totally if you know I would like for you when you starting at Maps Anabolic Last week you did. Okay, so you're gonna be done in about three months Can we have you back on the show just to do a check-in in three months when you're done with the program? I want you to add I want you to add that extra meal and I don't want you to weigh yourself or test your body fat during that entire time. All I wanna hear are performance gains and changes. You are asking a lot and I'm gonna trust you. Good, that's why I'm gonna have you back on

because I know you'll do it if you come back on. Track of your lifts. Definitely. All right, thank you so much for your time, I appreciate it. You got it Jessica. All right Jessica. She'll be fine. She raised eight kids. She's about yeah So I think it's important people understand to the the point I was trying to make with it

No, you're right a year long I mean she could have been 17% for most of that and then easily gone up a couple percent when you're when you're a When you're a woman and it's different from woman to woman But when you're a woman especially because people don't know is I'm in her question. She talked about how she had terrible adrenal fatigue She had to come out of those hormone issues or whatever Women often thrive with a bit higher body fat percentage I know and especially when you get into the into the late 30s early to mid 40s My 40 something year old female clients that were the healthiest, strongest, felt the best, looked the best in terms of skin, hair, you know, everything, their body fat percentage

was mid-20s. It wasn't 20 or 19. Yeah, she's lean. She's lean. Yes, I could see it by her delts. She doesn't, whether she believes it or not, she doesn't want to be much leaner at all. No. Because then she starts to see the opposite.

That's right. You probably lose a little bit of strength. You probably notice some hormonal stuff. Tired. Tired. Come back. That's right. In a great, great, and the closer we become to the most sweet spot or perfect spot for the individual, the easier it is to dip in and out a couple percent. Totally. Just people under it. Easy. You could easily be like perfect 99% of the time and 1% of the time being off is enough to actually, when you're that close, it's different, like I said, if she was 35%, if she does 35, 40% body fat and a year

when you gain 10 pounds of fat, yes. And a year went by and we didn't improve. Okay. I'm definitely concerned about what we we've been doing and we could be doing a better job. But when you're already at what I would consider an ideal body fat percentage for your age, I don't, I'm not really tripping if it goes one or two anyway.

Look, if you love mind pump, come find us on Instagram. Justin is at Mind Pump. Justin, I'm at Mind Pump to Stefan Oh and Adam is at Mind Pump. Thank you for listening to Mind Pump. If your goal is to build and shape your body, dramatically improve your health and energy, and maximize your overall performance, check out our discounted RGB Super Bundle at mindpumpmedia.com. The RGB Super Bundle includes maps anabolic, maps performance, and 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.

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