Mind Pump: Raw Fitness Truth - 2531: The Top 5 Fat Burning & Muscle Building Super Foods

Episode Date: February 12, 2025

In this episode of Quah (Q & A), Sal, Adam & Justin coach four Pump Heads via Zoom. Mind Pump Fit Tip: The top 5 fat-burning muscle-building superfoods. (2:22) Aging spikes. (15:12) A supplement with PROFOUND benefits as you age. (24:42) Cannabinoids and their effect on sleep. (29:28) Who are kids most likely to misbehave in front of? (36:13) The product family members love the most. (50:48) #ListenerLive question #1 – What are some ways I can get my legs to grow more muscle with the two months left I have in my bulk? (56:04) #ListenerLive question #2 – Any training and diet tips for a larger athletic guy trying to maintain strength while optimally losing weight for better overall health? (1:08:57) #ListenerLive question #3 – How do I balance the mental health benefits of exercise with the potential physical strain of overtraining? (1:19:51) #ListenerLive question #4 – What should a year of training look like for someone who had never done less than 6 reps in the gym, until doing some MAPS programs, but wants to transition into powerlifting? (1:32:38) Related Links/Products Mentioned Ask a question to Mind Pump, live! Email: [e-mail] Visit NED for an exclusive offer for Mind Pump listeners! ** Code MINDPUMP at checkout for 20% off ** Visit Pre-Alcohol by ZBiotics for an exclusive offer for Mind Pump listeners! ** Promo code MINDPUMP25 for 15% off first-time purchasers on either one-time purchases, (3, 6, 12-packs) or subscriptions (6, 12-pack) ** February Promotion: MAPS Anabolic & No B.S. 6-Pack ** We are offering them both for the low price of $59.99, which is a savings of $114! ** Mind Pump #1860: Fourteen of the Best Foods for an Amazing Physique Human aging accelerates dramatically at age 44 and 60 DHEA benefits, dosage, and side effects - Examine Largest Study Ever Done on Cannabis and Brain Function Finds Impact on Working Memory Here's Why Kids Behave So Much Worse Around Their Parents Visit Luminose by Entera for an exclusive offer for Mind Pump listeners! ** Promo code MPM at checkout for 10% off their order or 10% off their first month of a subscribe-and-save. ** Mind Pump #1927: Performance Training Secrets from a Top NBA Trainer With Cory Schlesinger Mind Pump #2160: Macro Counting Master Class Mind Pump #2312: Five Steps to Bounce Back From Overtraining Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned Cory Schlesinger (@schlesstrength) Instagram  

If you want to pump your body and expand your mind, there's only one place to go. Mind pump, mind pump with your hosts, Sal DeStefano, Adam Schaefer, and Justin Andrews. You just found the most downloaded fitness, health, and entertainment podcast. This is Mind Pump. Today's episode, we had people call in

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They will help you get to your goals faster than other foods that get to it. I'm gonna give you the first one. Organ meats, yes, some of the hype is true. Organ meats can be incredibly beneficial for fat burning and muscle building. They taste gross though, that's the problem. Let's talk about this.

I can't wait to hear how you're going to explain this. So these are the top five foods that are great for both building muscle and losing fat. Now to be clear, there is no magic food. There are foods that are higher in nutrients, there are foods that are gonna be more appetite suppressing, foods that tend to contribute to better results because of what they contain.

And that's, and when I say super foods, that's such a terrible term, right? It's been marketed to heck. But these are foods that just, it's really hard to compare them to other foods in terms of the nutrients that they deliver. I was gonna say, so the qualifier for me would be it needs to be a good macro balance, nutrient dense,

most likely high protein, and if it's not high protein, it has to have some other really major benefit that the body needs that you're lacking or something, or the average people would lack. That's it. How about this, let me do this qualifier, this might help. These are foods that we noticed in our career training clients where-

Positive benefits. Yeah, when they implemented, we saw positive benefits. Organ clients. Where- Positive benefits. Yeah, when they implemented, we saw positive benefits. Organ meats for sure are up there. Organ meats are so high in nutrients. It's a hard sell. Like liver, for example, it's so high in certain nutrients you can actually overdose on the consumption of liver. Liver's crazy amounts of nutrients.

By getting too much iron. By the way, back in the day when people were anemic, when you saw issues with nutrient deficiencies, B vitamin deficiency, that kind of stuff, organ meats were prescribed. This was actually, doctors would tell moms, hey, make your kid eat some liver because they're showing signs of weakness

and fatigue and signs of anemia. Now the challenge with organ meats is, this is a real challenge, they don't taste good. The kids eat your spleen and brains. You know my earliest organ meat memory as a trainer is, is we were taught, this was early trainer day school, was that, by the way, just so the audience knows, that the reason we were taught this was to position it to sell supplements.

And you used to tell people that, oh yeah, I eat real good or I eat enough, right? Is that if you were to give the body what it needs nutrient wise, everything that it needs, you need to eat liver X amount of times a week. Because it's so nutrient-rich. And that used to be, you would ask people like, do you eat liver? Nobody. And nobody says I eat liver three, four or five times a week. We took the same course. Yeah. So then you would position it by putting them on that, unless you were doing that, which you knew, and nobody was doing that.

But I remember being taught, and it was like an average of 3,500 calories and liver a day in order to hit all the bodies, you know, RDA for all the different nutrients. So that's then we would sell multivitamins. Yes. So here's what you do because I get the whole taste thing. Now I can choke them down but like I never had a client, maybe one, actually Doug. Doug was the only client I ever had who actually went and bought organ meats and really? He was. He was from the deli. And him and I he was. Yeah, you know, it's one of the reasons why. Well, it's cheap too.

I mean, that's a bonus. Very inexpensive. So, and by the way, liver, if you go back into, you know, bodybuilding history, the most popular early day supplements that bodybuilders used to swear by. The liver capsules. They were desiccated liver tablets. Yeah.

And these were like, like still you look at Vince Garanda and all these old bodybuilders who were desiccated liver tablets. And these were like, still, you look at Vince Caronda and all these old bodybuilders who were considered back then gurus, which today still the reference to as gurus, they would recommend 10 desiccated liver tablets with every meal. People were taking these by the handful. All right, so how do you eat liver when it tastes so bad?

I'm not gonna give you some special way of cooking them. You gotta mix it. That's it. You take a half an ounce or an ounce of chicken liver and you put it in a pound of ground beef. I would say one to four is like a good ratio. Like one ounce of it to your four to five ounces of ground beef. You didn't even do that. Like one ounce in a whole pound of ground beef. Is enough? That's enough to give you the meat. It's so nutrient dense. If you look up liver and you did this consistently. If you do this consistently. That's not bad give you the, Oh really? It's so nutrient dense. If you look up liver, and you did this consistently,

if you did this consistently. That's not bad at all Sal. You won't taste it. One ounce in a whole, yeah in a whole, cause I used to do more than that, that's actually not bad at all. No, you won't taste it. So in fact, my wife is really good about this.

She makes these big, you know, servings of ground beef and rice, because the kids, it's a really easy way to give the kids, you know, good nutrient dense food, and they like it. She'll add a little taco seasoning salt, and rice because the kids, it's a really easy way to give the kids good nutrient-dense food, and they like it. She'll add a little taco seasoning salt, and she'll throw in an ounce of liver and whole pound. Kids don't know the difference.

You can't taste it. I'd rather that. I keep getting kale snuck in there and get pissed off. Yeah. What is this? Is this kale? And ground beef? Yeah.

Who sneaks in there? Who sneaks in kale and ground beef? She does all the time to me and then my tacos, and I'm like, how dare you? That's like an evil, I ruin my tacos like that. I do want to say kale is not on this list. I know!

That's an oversold. Organ meat, let's go. No, organ meats are, by the way, with organ meats, so glandular supplement theory, this is an old ancient practice of supplementation that actually has some credence. They go too far with it, but if you eat an organ, that organ has nutrients that correspond to the nutrients

that your organ, that same organ, require. In other words, for example, coqutan is a very important nutrient for heart function. In fact, doctors will prescribe this, oftentimes, in combination with statins or other things for people with heart issues. CoQ10 is very healthy. It's something your heart needs, right?

Where do you find high amounts of CoQ10 in animal products? Heart. When you eat heart. So it's really interesting. So this is an old science where like, oh, you have liver issues, you have kidney issues, you're gonna eat kidney, you're gonna eat liver.

They used to do this back in the day. Eat the actual organ, yeah. That's right. Okay, what's next? Next, whole milk. Of course. Whole milk is. So why, if whole milk is one of these super foods

and you put it on there, why were we not allowed to advertise chocolate milk when they came to us and tried to give us milk? It's different. You shot down Katrina on that. I mean, what, it's just got some chocolate flavor to it. It's whole milk. It was not just chocolate flavor.

It was a bunch of chocolate. Did you look at the ingredients? Did you see what it was? Was it a bunch of fake shit or what? Well, here's the deal. You know what's interesting? Chocolate milk is, or just milk in general, but even chocolate milk, or milk in general,

protein shakes, I mean. It's what it is with Tinker. It is. It's that with 10 more grams of protein. or milk in general, protein shakes, I mean. It's what it is with tinges. It is. It's that with 10 more grams of protein. Because the milk alone by itself, just so you know, if you drank a glass the size of your protein shake, you're getting about 10 to 12 grams of protein

just from that. And most protein shakes are 20 to 40. 40 is a high one, 20 to 30. So it's just 10 more, it's like 10 grams of whey thrown in milk and you add a bunch of artificial flaying, which that's what I mean. That's my point with the child. I just got my kids are drinking a glass of milk with every meal. So it's just one of those things. Cause like they're struggling to get they did studies. Low fat nonsense. So we grew up in the 80s. I grew up on non-fat. In the 80s, fat was demonized,

and so whole milk lost favor. So everybody bought skim milk, fat-free milk. Oh, yes. You know what they found? This contributed to bone mineral loss. Okay, why? Well, they were putting vitamin D in it, and calcium's supposed to help your bones,

but vitamin D's fat-soluble. They took the fat out, you're not absorbing any of it. So all these people were drinking skim milk and getting zero of the benefits from the vitamin D. But yeah, whole milk, I mean milk in general, right? The protein found in milk is whey, all the popular whey protein, to get it milk, and casein. Both of them together, I would argue,

is a perfect combination of a fast releasing, slow releasing type of protein. Both some of the best sources of protein you get found in this very inexpensive natural source. So hold on. Does the body get it? All right. Next up, totally, 100%, I'll make this case all day long,

the superfood of fruits is berries. Period. End of story. Yeah. Berries are high. Low-lice, they're high in fiber. Low calorie for how much nutrients you're getting. They taste great. This is why, so here's why I like berries

so much for my clients, because it was a treat. It's like one of the tastiest natural foods or berries, period, end of story. They were also high in fiber. Whenever I needed a client to bump their fiber, rather than having them eat like bran or you know. Cup or two cups of blueberries. That was always my recipe.

If they were having any sort of like, they were constipated or anything like that, the very first thing we would go to is I'd bump them with a couple days in a row of two cups of berries and then all of a sudden they'd be good. Totally. And then all of these, all the stuff we hear,

which I think is overstated, but there's some truth to the antioxidant benefit and these compounds that you find in fruit that are anti-cancer, anti-inflammatory, legal-free. Berries are concentrated in them, concentrated. I remember there was a point there where acai berries were advertised. You know what acai berries are, right?

It's a blueberry down in Brazil. If you look at them next to a blueberry, as far as like all the breakdown, it's like. Identical, identical. So berries are. The exact same, or a Monte V, wasn't it Monte V that made all their money, the network marketing company that made money off of that,

and trying to say it was like this super. This is the most consistent fruit that my kids have. Blackberries, blueberries, and raspberries, because of their. Yeah, matched to. Yes, they're just so good for digestion, good fiber, low glycemic index and in terms of how they affect your blood sugar. Just and they taste good. I mean I love that I see your next one that's coming up and I pair these together. I just had it right before we started this podcast. I paired the two of those. Greek yogurt and blueberries. High

protein, it's convenient, it's high quality, it's probiotics because it's fermented, one of the best ways to get probiotics, where I should say they're one of the more convenient ways. I love it when health people or health influencers throw out ways of getting probiotics that people eat a bunch of kefir and eat a bunch of kimchi.

Average person would like- You'd eat a bunch of rotten, stinky eat a bunch of kimchi. Average person would like that. A bunch of rotten, stinky stuff. By the way, those things are great, but the average person, Greek yogurt. You're gonna get these beneficial bacteria. It's high protein, get a whole, so you can get some good fats. It's way more enjoyable that way.

Throw some berries in there, maybe some seeds if you want. I mean, a little bit of granola, drizzle some real natural honey on it and it's fire. I mean, it's like a little parfait. That's my daughter's breakfast every morning now before she goes to school She has high protein Greek yogurt with some gluten-free granola a little bit of fruit And we've trained max to think that it's like an ice cream dessert treat. So it's like post dinner He's like when he wants something else we make that like it's a big treat and he thinks it's he thinks he's eating ice cream It's like awesome. Now. Lastly this one one I don't think is gonna be a surprise

for our listeners, whole eggs. Whole eggs are amazing. They're nature's multivitamin, very high source of choline which some people would argue is an essential nutrient. It's not listed as one, but when your choline levels are low in your diet you see cognitive defects as a result. It's high in cholesterol. We now know, that's not bad for you.

By the way, the highest concentration of cholesterol is in your brain. Brain is very high in cholesterol. Children who grow up eating whole eggs have higher IQs, better health. And then whole eggs are incredibly anabolic. When they look at studies and how they stimulate muscle protein synthesis, whole eggs do phenomenal. In fact, a whole egg is better than egg whites. So they compare egg whites, control calories and everything, egg white to whole egg, and they'll say for some reason the whole egg stimulates muscle protein synthesis as this signal of muscle building. And

they're like, we don't know why. I'll tell you why it's a cholesterol. The bodybuilders have known this for a long time, that eating a lot of eggs, like eight eggs, 10 eggs in a day, if you're a heavy lifter, you'll see within a week, strength gains, and it's from this dietary cholesterol, which seems to have this kind of recovery muscle building effect.

Which is pretty cool. Do you think you would add an honorable mention to maybe any sort of lentils or beans or anything like that? Here's why I wouldn't put. A bean can, it could be a decent complete, similar to an egg as far. I would say it's up there for sure, especially for vegans. Lagoons are interesting in how they affect

people's digestion, although I did put dairy in there too. But a lot of people don't know that they have intolerances to legumes and they still consume them. They're like, oh, beans are supposed to make you super gassy, not necessarily. You know what I mean? Some people, a lot of people have an intolerance to it. So anyway, cool stuff.

All right, I have another very, very cool study to bring up to you guys. So let me ask you guys this. When you think of the decades of aging, can you think of two decades that are considered, that people would say like, oh, you start to really feel that you're getting older? 30, 40.

Okay, so 40s I would say is common, right? People say that. Yeah, you either say 30, 40s or 40s, 50s. Yeah, so 40s, that's a common one. Doug, you're older than all of us. You've lived so many decades. You've lived so many decades. Tell us which one you've noticed the most.

I'd say the 80s and 90s. Shut up. No, for me it was hitting 50. I definitely noticed some things changing that I didn't like. So you would say probably 40, 50s? Or would you say 50s? Yeah, I'd say 50s for me.

Oh, okay. I think it probably varies per person. So I noticed this with clients. I also noticed this with conversations that 40s and 60s, like people start to feel at more advanced age, when I would train someone, 60ish, 60s, and then 40s was very different than 30s. 30s is different than 20s,

but 40s is more different than 30s. Than 30s is different. I feel the biggest thing, the deciding factor in that, is are we talking about a client that you took on that's never worked out before, or an active fit fit person in their life? Oh, just because I remember I remember taking people on that had never trained before and they're like 32 and that the reason why they were training with me at 32 was like they already started to feel the effects of aging.

Yeah, but that's because they didn't do shit all through their 20s exercise and dieting wise and so they were already feeling that. The people that were you know, exercise maybe not really consistent but you know, sporadically like a lot of people train, I would say 50s was probably when they would say it the most, you know, maybe some of them in the 40s. I think amongst friends of mine and just sort of peers, I've seen the most drastic changes in health concerns around 40. Yeah.

Right when everybody turned 40, all of a sudden, these health issues started really popping up for them. It was interesting because I was like, I felt fine. I didn't feel much of a change. I'm starting to kind of creep in there, and you're feeling the achiness and all that kind of stuff. But in terms of keeping yourself in shape you're gonna be able to kind of you know push through all that. Yeah so I have I mean I have I

cheated because I have the answer here but... Oh they did a study on this? They did. So they find aging spikes. So you remember how in kids they show that there's like growth spurts at certain times? So there's there's also aging spikes as you get older when they look at different biological markers that they associate with aging. I'll pull my phone out because I have these charts that are just phenomenal. I'll make sure the team puts them up on the screen too.

They have these charts that show these markers and they stay kind of consistent, they kind of go up as you age, and then all of a sudden they spike within two decades. And they're really interesting. So the decades are 40, mid-40s and 60s. So say 40s and 60s you see this peak of these particular molecules, microbes, metabolism markers, cytokines, RNA molecules, lipids, certain proteins that they identify that correlate to aging spike right in there.

Now, because I had the answer, maybe I'm a little bit biased, but I do think, like if I were to say the difference between a 35-year-old and a 25-year-old, you could tell, but the difference between a 35 year old and a 25 year old, you could tell. But the difference between a 45 year old and a 35 year old, way bigger, it feels bigger. And the difference between a 65 year old

and a 55 year old is also. Now, because we know how powerful the effects of stress are in someone's life, how much do you think that's potentially related to common periods of people's lives where they experience high levels of stress? That's fully in your career. I would think that maybe there's some sort of correlation

with something like that. Like you're going through midlife crisis, right? Mid 40s to 50s is midlife crisis time. What am I gonna do? I've been working this job for 20 years and you know, like what's going on with my life or I haven't done anything with it and I'm already reaching this age and so I could see that causing or I was married now I'm divorced transitioning. So I would think that there's a lot of common things that shifts in lives that happen there that would also potentially

cause those spikes. That's that's I mean I would agree like how do you separate the two? Yeah. So in the mid-60s you you got another big change, right? Retirement, kids moving out. That's a stressful time. Mid-40s. Empty nesters right at that time in the 60s, right? Mid-40s is like, this is when you've got your mortgage, your kids, you're in the middle of it.

Yeah, you're in the thick of it. I don't know. I don't know what the correlation is, but it is really interesting that you see these spikes in those. And it kind of makes sense, you know, our bodies don't age, they don't seem to age or grow linearly, ever. It's like, we go through these spurts of changes. Are they still like measuring this through a metric

of like telomere length and all that? Is that still a thing? That's one of many. Yeah, that was like, so highlighted as like a main contributor. Yeah, you know, I love these. We don't know enough though. Exactly, I'm many. Yeah, that was like so highlighted as like a main contributor. Yeah, you know, I love it. We don't know enough though. Exactly. I'm so glad you said that. No, but it was like that's unrelatable. Yeah, I'm glad you said that because there's these like tests you could take that will tell you your, this is what this says, your biological age, even though

your chronological age is whatever. In fact, I was having a conversation with my cousins. I'll tell you guys a funny story. My cousin sends his, okay? The guy that has the most injuries, the most problems, the most whatever, brags because he says, bro look at my biological age, I'm 10 years younger and the rest of us started laughing. Get your money back. You know what made me bring up, I had my mother-in-law over this weekend, she stopped by on Saturday, we were visiting, catching up. We actually talked about this period of time in her life, and I remember this. So, I mean, you guys all know Tina really well.

And I don't know if you know, do you guys know how old she is? Oh, yeah, she's like late 70s, right? 70s, 71 maybe? No, try late 70s. Late 70s, she's late 70s. Oh, wow. And Tina has always been like as far as-

She doesn't look like it at all. Yeah, she's always, everyone's always saying, oh my- She looks 10 years or more. At least that, at least that. And she was that way when I first came in the family 15 years ago, like she always looked way younger than her age and her peers and stuff like that. She's always been healthy.

But I remember when she lost Troy, when her husband died. Oh, she aged, didn't she? Oh my God, in one year, she looked like she aged 20 years. Wow. And now what's cool, which I thought was really interesting is she regained her health back after that, and it looks like she went back again, which is kind of really cool for someone

that might have gone through something tragic like that. Like she totally looks- The body adapts. Yeah, she looks like she totally went back, but I think a lot of people never get out of that, right? She got in this funk, and it looked like she totally... Her body adapts. Yeah, she looks like she totally went back. But I think a lot of people never get out of that, right? She got in this funk, and it looked like she aged 10 years in one year, and it took her a year to get out of the funk and then start to get back on her health, her training, and all the stuff like that.

And since then, I feel like she's kind of gained a lot of that time back. But that just goes back to why I was asking, you know, how much that played a factor, because man, that could really age somebody when they go through something traumatic like that in their life. And I would think that those periods of time, like your mid forties, you also probably lose a lot of people lose their parents, probably. That's also the peak of divorce. Right. Peak of divorce, lose parents. These are major tragedies that a lot of people go through in their life. And I've seen firsthand how it ages somebody that probably plays a big role. I remember during COVID with my grandparents, none of us, we were always over there

and we all stayed away from them for at least about six months. We would drop off groceries and stuff like that. Finally we just got, which is screw it, we gotta go see them. And when I saw my grandparents, they looked like they aged so fast in that short period of time because they were isolated.

Crazy. And you see this in care homes and stuff like that, like what a big role. But now here's the good news, when you look at these markers, also when you look at just objective measures like mobility, chronic disease risk, all that stuff, exercise, there is nothing, nothing.

Now if you had to pick, obviously diet plays a role so does sleep and stress, but if you had to pick one thing, exercise is the most powerful, by far, hands down, slowing down the negative effects of aging. Like doesn't even come close. And we all know this, by the way, I think if I were to say this, we all know this. When you see someone who's fit, who's older,

they're so different from their peers that the older they are, the more radical it appears. Like if you ever meet a 75-year-old that has been exercising consistently for decades, the difference between them and their peers is the difference between, like, you know, they're independent, they can do everything on their own, they're not on any medications, they feel great,

lots of energy, and their friends are on 15 medications, they've already had a surgery or a healthcare, they can't necessarily be independent all the time. It's so drastic, it's incredible, and that's from exercise. So it's one of the most by far powerful. You've always given that analogy of when you're a teenager and you do that, it's this close, right? But when you take those lines out,

you know, 10, 20, 30, 40 years, the gap is massive. With the same consistent amount of effort towards exercise and nutrition, maybe it doesn't make that big of a difference at 16 years old and 20 years old, but fast forward that over 40, 50 years, and holy crap, that gap is massive.

Since we're in this topic of aging, I've heard this before and I'm embarrassed to say I never did a ton of research on this. And I'm embarrassed because it's a very well-researched supplement, we can put it in the supplement category because you can buy it over the counter, you can get it on Amazon, you can go buy it at a supplement store, that has profound benefits for people as they age,

especially after they get to like their mid-40s, and especially as they get in their 60s and 70s. Profound in what category? Health, muscle. General vitality. Yeah, so immune system, muscle gain, fat loss, sleep improvement, libido, antidepressant, it's DHEA. Oh, DHEA.

DHEA, which is a, they would call it, I think I'm using the term right, like a parent hormone because it gets converted to something different. Sal, then why, I remember when DHEA was such a hot. Because it was one of the first hormones to become legal. Is that why? Yes. When we were first for trainers, 20-something years ago, DHEA was like a pop in the, in fact I remember the stack,

methoxybolic DHEA. Over the counter. And just ended down. Yes, yes, yes. And DHEA was like the, but then it kind of fell out of favor and people stopped talking about it so much. So I don't remember exactly how this, I don't know how exactly this works,

but with the regulations around hormones, DHEA fell in this category of, it wasn't regulated because I believe it occurs also in nature, if I'm not mistaken. I think wild yams contain a compound that's almost identical or identical to DHEA. And so they never regulated it because they saw all these health benefits, although they did regulate

androstenedione, which also fell in that category, became legal for a second. It was popular because DHEA is used, it's like two steps above testosterone, or three steps, right, so it's DHEA, then it converts to, it can convert to estrogen or estradiol, to androstanadione, then it can turn into testosterone. I'm sure I'm getting this wrong,

but I know it's a couple steps above testosterone. So it was like this legal steroid, and it is a steroid, right? It's a steroid molecule. It's this legal thing. And so people in the fitness space and in the athletic world were taking it, thinking like this is gonna make me.

That's why it used to lead to you thinking you were gonna increase testosterone. Yeah, like it's gonna boost. And it does raise testosterone if you're like 60. If you're low, right? If you're like 60 or 70 years old, you'll get a little spike in testosterone. Is it still considered like a natural protocol?

That like, cause I... No, it's banned by most competing. Oh, it is? Yeah, so you can't take DHEA if you're competing in a drug tested sport. That being said, like if you're over 40, you're probably gonna see benefits from taking DHEA. And you could buy it almost anywhere.

Like, again, this was last night, I was looking at the research, and it's healthy as people get older. Helps with sleep, helps with fatigues. Any of our partners? No, well, I mean, you could go through MP hormones, they'll send you some. Okay.

But you could also buy it. Does Legion carry it? I would think Mike would have something like that. No, I don't think so. Yeah, I don't think so. Interesting. Yeah. But you can get it through MP hormones, that. No. I don't think so. Interesting. Yeah. But you can get it through MP hormones, that's cool.

MP hormones, they could send you DHE. Send that acropill. It's not an inject it's pill. Okay. Yeah, it's very well tolerated, but I mean I could bring up some of the data on it. It's very well studied. It's actually pretty incredible.

I thought you were gonna go either fish oil or vitamin D route. No. With everything you were saying. No, no, no. No, I was looking it up and I was reading about all these incredible benefits. I was like, holy cow, I'm surprised that I didn't know,

I knew about it but I didn't know about it. Andrews' Stenedadione was available for a while but that one got banned because it was too close to testosterone. And people were doing funny things with it or whatever. But I remember as a teenager, that's how stupid I was, all I heard was hormones so I bought a bunch of DHA and took it. I. But I remember as a teenager, so that's how stupid I was, all I heard was hormones, so I bought a bunch of DHT and took it.

I'm sure I took it. My mom had like a bottle of it and she took it since I've known. Has she been taking it? Yeah, she's been taking it pretty consistently. Paraminopausal, menopausal women often see benefit from taking it. Does that logic still apply to the young man today

as it did to us back then? I bought the supplement that had the syringe on the front. To make it look as illegal as possible. Yeah, or yeah. So the more illegal, like made in a lab it looked, the more likely I was to purchase it, thinking that it would do more than something else. Of course.

Yet scared to death to mess with illegal steroids or anything. That's just a thing when you're in fitness. So is that still a thing, or is that just a thing in the're in fitness. But I mean, so is that still a thing, or is that just a thing in the 80s and 90s? No, it's like that now, man. You should see the questions our editors will ask. These are all a bunch of guys and there are girls in their 20s.

Ask about SARMs and all that stuff. Oh yeah, you can see they're like trying to ask me and I'll bring up, oh, you shouldn't take this. Like, which one is it? I'm gonna tell you. Oh shoot, I already bought it, yeah. I'm gonna tell you, you represent my product. I'm gonna have you take it to the next page.

I know. You know what I mean? I'm looking for, yeah. I'm not gonna tell you, you represent my product, I'm gonna have you take like, space out. I know. You know what I mean? I'm looking for that edge. Pretty interesting. All right, so more studies. I was looking up studies on cannabinoids and their effect on sleep. So cannabinoids are what you find in cannabis,

but also hemp plants. CBD seems to have really positive effects on sleep, especially with REM sleep. Now what is, okay, so Ned has a different, because I always get confused with the sleep, the Calm, the regular one, like what is the sleep one, what the Sleep Ned product have in it? Is it a different molecule of the CBD, the CBN, CBG?

CBG, yeah. Okay, so Ned is all full spectrum from the hemp plant. So you're gonna get all the cannabinoids from hemp minus the THC, because it's hemp, not cannabis. You're also gonna get the terpenes, they all work together, so they have these kind of synergistic effects.

But when they take, they took their general product and they made a sleep one, they took hemp plants that were higher in CBN. CBN. CBN. So CBN has a sleepier effect than CBD, but it's also higher in CBD. And then they added like Valerian root. Now is that what we find, so in the marijuana plant,

your most generic way to explain this would be comparing an indica or a sativa plant. And an indica plant, I'm assuming it has higher levels of CBN then? You know what's funny is that the data shows that actually there's no difference. You know what's the difference between them both? Really?

Turpenes. The turpenes. It's the turpenes. Well I remember when we- Because you have high CBD, sativas, and you know, high THC, you know, high CBN, sativa, like so it doesn't really make, it's the turpenes that people are noticing.

Because it's like the turpenes, in combination with the THC or whatever, either will make you more up or more like, what do they call it, couch lock? They still try and match if it's one to one kind of ratio with like CBD with the THC. Not with cannabis, dude. Cannabis, they're just trying to get you as high as THC.

I just heard it like it sort of mitigates the effects of like paranoia and whatnot. We completely completely we quit cannabis a while ago 100% not even never never how long has it been? It's been a while now. It's been a journey, but it's been a complete while and how do you feel? I mean, it's way better really. Oh, yeah I mean I get the whole like occasional use but I feel like I think I feel like it's so much better with it Yeah, no, yeah, I could see, you know, I think it depends on where your heart is. You know what happens to me when I play with the,

it's a little bit, it very. Do you quickly ramp up? Yeah, and I notice my own tendency. I could see that. For some reason, I think that's one of the things that I've liked about cannabis for me for so long is, it is, of all the things that I've dabbled with in and out, I feel like I have the most control

and ease with it. Like easily, and I know you've talked about. You do a good job of the fence. You're really good at walking the fence. And then, and I just, and I find that there's, I do that with a lot of things, but I find that one the easiest. Like I easily travel, oh, I forgot my cannabis.

I don't need to go to a store and go find it. It's like, oh, four or five days, don't have it, no big deal, come back, have it. You're not turning tricks for a good deal. Yeah, yeah. And I'm assuming that's because I keep, well, here's the thing too, I really, when I do this, let's say like a Saturday, if I ever am liable

to take in intake more than what I would consider like my regular kind of dose of it, it would be like on a weekend, right? Where all of a sudden I decide, because it's normally a very late night after Max goes down in bed, and then it's something I'll have like right before we watch a little bit TV or something.

And it's literally two puffs of something. If it's like a Saturday or something like that, you might catch me do that earlier, like say five o'clock and then I do it again. What I notice when I do it twice or three times one night, even just a couple puffs of it, I get a headache, I don't sleep as well. If I have it just a mild dose of it, it seems to have positive, and just a couple plus, I get a headache, I don't sleep as well. If I have it, just a mild dose of it,

it seems to have positive, and if I go over, I see negative. So I used to base it off of that. Like I'd base it off of my physical symptoms and how I'm playing with it, whatever, but ever since I came to faith, it really became about, where's my heart with this? Why am I going here?

And it's really to become not sober-minded. That was for me at least. So I'm like, I want to be sober-minded and I don't want to rely on the world in that sense because of my faith. And it's made a big difference. And there was actually, there was a recent study on cannabis. Now that since it became more loosely regulated, we have now studies that have been conducted for a while. This study a lot, this study's pretty big. Researchers track brain changes in a 1,000 person study of people who use cannabis. People who have used cannabis more than 1,000 times,

which I did for sure, show reduced brain activity during memory tasks even long after stopping use. So the memory effects from cannabis linger for a while. That's probably the one thing that I admittedly I don't like about it that I definitely notice. I definitely know that I can feel a difference when because I've smoked that many times that I don't have the best memory whatsoever.

I don't know if that's a negative thing that I'd necessarily want. Yeah. Yeah. It's just a part of probably good. I don't have to read or remember a lot of shit like that. It's funny. I'm sure that's true.

I had the opposite effect of that though initially, because I think it was like a brain inflammation thing. Yes. I'm so glad you said that. Yeah. What do you mean the opposite of explain what you were saying? So meaning I was able to actually recall memory more effectively.

Oh, better? Because yes. Oh, interesting. meaning I was able to actually recall memory. Oh, better, because you, oh, interesting. I was on like low dose. Justin's an example of medicinal use of where I can see medicinal value because of all the concussions and, you know, he's a guy who played football. Because you're mild retardation.

Yeah, it's just mild, so, thankfully it's not full blown like it used to be. But yeah, so I'm trying to switch though, to your point of being a bit more sober minded. I'm trying to kind of toggle between the two with CBD more specifically. The brainwaves. It does help, yeah.

So I'll do the relax now instead of, sometimes I'll take an edible or something like two hours before bed. And I do get a good sleep with that, but I've upped the CBD dose and I'm trying to kind of toggle between the two and it's helping. Yeah, no, no, I mean it does show neuroprotective effects,

especially when it comes to brain inflammation. I think they'll have medications based off of cannabinoids for people with high impact sports like soccer, football. I know, I said soccer on purpose. Did you know that they have a lot of CTE as well? Yeah, dude. Because of heading the ball? Most of these.

It's actually some of the worst in soccer. Yeah? Yeah, yeah. Because it rattles the brain when they do it. Oh yeah, I know. That makes a lot of sense. I know, I know. That's what's funny. It's just football gets targeted

because it's like so great. It's also more constant. Like you'll play 10 soccer games and maybe never even head the ball where you're not gonna play 10 football games and not smash into somebody at full speed. That's gonna happen multiple times. So it's probably-

Boxing probably at the top. Boxing, yeah. I think it is, I think it's top. You had a study, Adam. Oh, I have one for- You've been waiting to share. I do. I'm excited to hear that.

I know, I never have studies, that's why. And this was, they did this parenting on children's behavior and they were measuring when children misbehave the most. And what they did was they took them through like this situation where they would test them in front of a father, a mother, a grandparent, a stranger, a teeth, like all these different people. And then measure where the kid was most likely to misbehave.

So who they were most likely to behave in front of. Yeah, misbehave. Misbehave. Yeah, do bad things, push the boundaries, disobey. Can I guess? Yeah, I want you guys to guess. And then they even broke it down to the percentage. So there was one that was greater,

and then there was a percentage of how much greater it was. I want you to guess what it was, and then what percentage greater it was. So I'm gonna, I don't know the percentage, but I'll guess that, because every parent has had this experience where your kid goes to school with you. To somebody else, and you say. And they come home.

He's an angel. And you're like, they're the best. So this is exactly what Katrina and I say. Katrina Ozai goes, she goes, I know right away it's not the stranger, because it's such a common story that people say when they know they have a little shit kid, and somebody's like, oh, your kid was so good,

and they're like, what kid did you watch? That's not Tommy. No. So we both agreed on that. So I say teacher is probably the one where they do the best or something like that. Well, no, this is misbehaved. They're checking misbehaving.

Uh-oh, so misbehave is- Is it? This is all we're measuring is- They're the least likely to misbehave in front of, I would say, a teacher. Yeah, I don't even know if that didn't get highlighted in this, so it's like, who do they misbehave the most in front of they misbehave the most

in front of? Probably the person the most comfortable with, which is mom. I would assume mom was at the worst. What's your, what's your bet? Yeah, definitely mom. What a good, very, very good that you guys thought of that. And you know, it's crazy.

We're parents, dude. Well, you know, it's crazy. Well, yeah, I mean, I kind of thought that too, but the reason being is what you said, which that didn't dawn on me. I, you know, it's because they- They can communicate the most with- They feel the most comfortable and vulnerable with.

So what the outcome was, by the way, it's 900% more. With mom. With mom. Wow. 900% more. This is the other side of the gift that moms have. I tell this to my wife sometimes. I was telling this to Katrina the same thing too, because she will talk about this stuff.

I had him for this weekend, this is how this all came out. You're like, oh, he was so easy. Yeah, he was like, so like literally never had to repeat myself, never like, you just did everything I told him. Like, and she's just like, this is bullshit. You know?

Get in the car, they put on your clothes. It's not a thing. Right, now, but it's a positive reason why they are, and this is also, I love stuff like this, because this is not a, it's better, I'm better, she's worse, it's that we provide different things for them. And what it is that a mother provides is safety and security. They feel, kids feel the most comfortable and confident and safe with their mother. With their emotions. Just in general. Yes.

And so therefore, yeah, I mean not physically like dangerous, just in general they feel the most comfortable. When they get sick, who they go to. And then this is when they're most likely to test boundaries and try like, oh, am I allowed to touch that thing? Or am I allowed to take that toy from that kid? They're more likely to do it in front of mom because they feel they're at safe. And the thing about that, when you're a kid

and you're learning the rules of the game of the world and you don't know are you supposed to touch that or do that thing or push that kid and you have no idea what the consequences are, you're more likely to do it when you feel the safest. And it's in front of them all. But 900% more. Well, it's any time you're gonna take a risk

and be vulnerable and take a risk in just who you are or whatever, you're gonna do it in front of the person that you feel most secure with, who's not gonna go away, is not gonna react in a way that makes you feel terrible. Still gonna love you. No matter what. Yeah.

And that's mom, and moms are just, I mean, they're just, they're gifted in this way. My wife is like this, like, I work really hard at this, okay? Like, I really make a concentrated effort to try to do, to, you know, even come close to her, and I don't even get close. Like, my kids, when they're having a breakdown or whatever, like, this happened the other day. to try to do, to even come close to her. And I don't even get close.

Like my kids, when they're having a breakdown or whatever, like this happened the other day. My son was having this, he's kind of been fighting a cold so his little, you know, off or whatever. And he was having this issue with my daughter, with his younger sister. And she sat with him and he's like freaking out. First I sat with him, okay?

And I held him for like 10 minutes. And she's always coaching me like, just hold him, just be there. And so that's what I'm doing. And it's not, in my head I'm thinking it's not working, but really I'm not giving it enough time. So I'm sitting there, whatever, she comes over, she starts holding him, and it all starts to come out,

and she starts saying, oh, is it that you feel this way? And he's kind of, oh, finally it came out, like I feel like Dahlia, what did he say? Dahlia doesn't love me. I would have never guessed. I thought he was just mad that his sister didn't want to play with him. But really what it was was he thought his younger sister.

And he felt that way, didn't know how to express it. And she talked to him about it and it was incredible. And I'm like, God, okay, thank God I have you because I would have been like, all right, you're done crying. Like, I held you for 30 minutes. Yeah, this all came up. I I held you for 30 minutes. Let me distract you. This all came up.

I normally don't share this stuff with Katrina. I like her because she listens to the show. So I think for some reason it's better when she hears it like a listener and then we talk about it afterwards. But this came up last night. And so I shared it with her early because she was talking about how she,

she'll check in on his camera, right? When she's not there. And so she watched like his going to bed and everything. She's like, he slept in his bed all night long, buy him a bed. Like when you weren't like, what did you do? Or I said, well, I said, she's like, you wouldn't let him sleep with you. I was like, no, I would have let him sleep with me. But what we would did, I said, I never told him he could or we would, I would have, but I said, we'll stay up and we'll watch movies. And then what I would do with him is if he's laying in bed with me and he knows that like he's past his bedtime and

he should be in bed and we're like, and I'm like, this has happened before where it's just him and I, I'm watching a basketball game, Warriors play late, you know, it's supposed to be in his bed. I'm like, I don't want to miss the game. So I'm just like, you know, hey, lay on dad, you're staying up late type of deal. And he'll, because he knows he's getting away with it, he'll like be so still and good and rest his head on me. And we'll watch the game. Yeah, exactly. And then he'll, he'll go see, well, he knew that it was boys weekend. It's the weekend, you're gonna, I'm going to stay

up and have popcorn. We're watching movies late. So he was already knowing he was gonna do that. Well, because of that, we're laying down watching the movie, and he's restless, you know, not to mention mention I let him have some things, treats that he normally wouldn't have. And so he's kind of bouncing off the walls a little bit and it's already like a half hour, hour past his bedtime. And I go, Max, I said, hey, you need to settle down. We're already up past your bedtime. If you don't settle down, then daddy's going to put you to bed. And he probably did that three times that I had to say that. And then I literally

said, okay, you're obviously tired. Let's go to bed. Okay. And then I just took him to bed and went to bed. So that happened all three nights. And she was just like, I don't understand. Then he slept all night. I said, well, that's kind of how it went down. But kids dealing with this feeling alone.

Yeah. I'll share this with mom. But yeah, dude, I mean, one of the biggest things I noticed is like Courtney just, she'll give them a bunch of different options. Like, you know, if you want to eat, you get options. You know, like Courtney just cheat. She'll give them a bunch of different options. Like, you know, if you want to eat, you get options. You know, if you want to do this, you don't get options. That's that's like me too. This is what we're doing. This is it. This is it. You get two options. The option is not what you want to do. Oh, no, I don't get options. I have

to do this, you know? And then that's it. It's just as clear as that. But again, this is like, what's great about it is the balance because she's inviting a lot of that, their voice is being heard. They know like, you know, I can communicate this and like you're listening. And so it's like, if I want to eat something different, I don't like that.

And I'm just like, well, you don't get an option. Well, it's like we can arrange things in the next meal and all this, and we can kind of figure out the tastes. So it's a balance. It's definitely a stark contrast between me and her. It's a beautiful, it's a very beautiful thing. I think we're- It just goes to show how valuable-

And how different, and what we each provide. because here's the spin on that study because somebody might hear that right and get defensive and be like my kid behaves okay listen don't take it that way it's like there's a very positive thing that the child feels so safe that they want us that's part of life is and if they didn't feel safe and never tried to rebound it then you have this kid who's stuck in a shell and afraid to try anything and you wouldn't want that. Or turn into a nasty rebellion. Yes so you want you want a kid who tries to test and do those things to learn the rules of the game and if he's more likely to do that with mom and he doesn't do

that with dad or somebody else that wouldn't be like it wouldn't be a good thing if she wasn't in there. We've had we've had a couple experiences where my son will say be be more like mom or be more like papa, and they're totally different. Because I think there's definitely things my wife is better at, and there's a few things that I'm good at that the kids say, be more like dad. One of them is playing, and she's experienced this.

They'll start playing, and they'll be like, well play with me like papa does, right? But he'll say to me, when I'm trying to put him to bed, or he doesn't feel good, you know, do it like mama does. Make me feel good the way mama does. And I'm like, I'm doing everything she tells me. I'm scratching your back, I'm rubbing your head, I'm hugging you, but it's just not the same.

I think it's beautiful. And I tease her sometimes because the kids will always want to go to her, and sometimes she's tired. And I'm like, hey buddy, let me take you to bed. No, I want mom. Let me help you brush your teeth. No, I want mom. And I look at her and I'm like, it's a double-edged sword like you're the favorite

Yeah, so but you also get to see us office. I did have I did have a good win though the other day where it's There's a fine line there cuz it was a lot of fear that was like that was what I you know grew up in I was afraid of my dad. I wasn't gonna do something wrong, you know, no way It's so, you know if I did do something that was, you know, let's just say like I borrowed something to his and I lost it or like I scratched it up or I did something like that. I'd be like, Oh God, I try and fix it and do everything. Never tell them, you know? And so I've been trying really hard to like,

I'm not very materialistic in terms of like, this is mine and you can't, you never use this. And so I have like this e-bike and, and, you know, uh, Ethan wants to hang out with his friend. I'm like, yeah, take it. You know, just be careful with it. You wear a helmet, all that kind of stuff. And like he comes back, he comes right up to me. He's like, dad, like I scratched your bike. And I was like, I would have never said that. Yeah. Ever. You know what I was like? Thank you for telling me.

It wasn't even that bad, but just the fact that he manned up and like right to me was like. He felt safe to tell you. Yeah. That was cool. I was like, oh, that's a good sign. I remember I was with a buddy of mine and his dad, we were gonna play with our bikes or whatever

and his bike was hanging, you know, you got those hooks in the garage, was above his dad's car and his dad had a nice car, and his dad said, don't ever get your bike down, always get me to take it down. And it's because he doesn't want to scratch his car. Well, his dad wasn't home, he wanted to play, takes his bike down, he scratches his dad's car.

That kid was so, he was so stressed out, I felt, and I understood it too, because I would have been the same way, like my dad's gonna kill me. You don't want that, you know what I mean? You don't want to be so fearful that you just end up lying as a result, because you end up with a worse relationship,

from all that. Anyway. I just got a really cool study. Really cool? Where was dad in that? That's interesting. They didn't rank them. They just said the number one.

And the whole point was just to show where they misbehave, and it was so much more from, I think everybody else was pretty close. I think that was how it came about. I didn't go and actually read the abstract or anything like that. It was actually a podcast talking about it and sharing the results.

So I don't know. Maybe it was. But I'm guessing that all the rest were probably pretty close. And then there was this huge difference. It was so alarming different for mom versus everybody else, which highlighted how safe they felt with mom compared to anybody else.

Do your wives have any, Jessica has this really crazy, like I call it superpower, it's weird. Do your wives have any like weird superpowers? Like my wife can tell my kids' temperature to the decimal point by touching them. She'll put, and in the beginning I used to be like, nah, they're fine, and then we take their temperature. She'll say, oh, he's like 101.3, we'll take it.

101.3, she's accurate as hell with her hand. I don't understand it. Do your wives have anything like that? But it gets weird. I mean, her thing, her watching her with my son is just, every bit of it's incredible. The way she's able to teach him and navigate him through life and so much of our, we saw this thing the other day,

somebody was talking and forget who it was. And I'm like, oh, that's a really cool thing. Katrina always, so interesting, when somebody asks her what she does for a living and stuff like that, I listen to her fumble around. It's so funny to me, because it's like, she doesn't have this like official title that we've ever given her, but she was responsible for so much. And the thing that I thought was really cool, so she, oh, it was, I know what it was, she was talking to this really successful guy while she was out in

Park City. And they asked about his wife. And he said, she's the vice president. And he said, the vice president of his last name entities. And the girls were like, what does she do? She goes like, she runs the house and everything like that. And he made this point of like, it is the most important job. It like heard, and I'm like, that is 100% Katrina. And you guys know this

because you know my personal life so well. Like she runs so much, so effectively it that's a superpower in itself. The fact that she manages everything that she does within this company and has been a part of the scaling and success of this, she has simultaneously done that with our house and then done that while also raising our kid. Like that is a cra- that I couldn't, I mean, I, I do one thing good. You know, like I've been able to provide for us financially really good.

And so, and she's allowed me to just be able to hone in and focus on that while making sure that everything else is always in order. And I literally, and sometimes I tell you, when we had that scare when, uh, with her in Mexico, probably was the first time ever. I think I really felt the gravity of her in Mexico, probably was the first time ever I think I really felt the gravity of her and that because everything I do, like I mean, I probably text her, you know, 12, 15 times a day,

because as soon as something important comes to me, I right away delegate it, okay? Instantly go like, we need to do this. And by that means I need to do it, you have to make sure I get it done and it managed or go handle it for me. And there's no talk after that, it's literally just that. And I can guarantee that it gets completed and done.

It's like, and it gets understated how powerful and how talented it is to be able to, I mean, it's hard to do that for yourself. You're doing that for multiple people in a business and doing all that, that's a fucking superpower and a half for sure. Really, really well said. Hey, I was gonna ask you guys, just a side topic here. What's the one product or company we work with

that is easily the most used by friends and family once you introduce them one time? Because I have a clear winner for me. Clear. Of all of our products? There's one for me, once I say it, you guys are gonna know, I'm sure you guys are saying, but there's one product I'll introduce my family to once,

and it's the thing that they, everybody will come back. Everybody talks about. Regardless of their health and fitness people? Doesn't matter. Oh, okay. Yeah, Z-Biotic. Oh yeah, dude, it's a drinker. That's the one that my friends,

they don't even work out. That anyway, doesn't matter. Because everybody drinks. I hand those out like candy, especially to any, cause if we have a party, we're going somewhere and we, we meet up with friends and I'm always asking if they've tried it and because they have no idea. Like if they've never tried it, it's, it's mind blowing.

It's a bit of a fight in our house. And I'll tell you why, because we always keep about, I don't know, the case of, I think there's, I think there's a case that has like 20 or so, I forget what the little, the case comes with or whatever that we get. And our whole, her whole family, Katrina's whole family, our family all like to drink and party. And everybody's experienced it.

And it's like, they just come take them. Yeah, same. And it's like, I don't mind sharing a little bit here and there, but it's like, they'll come and clean me out in one party. And it's like, and I'm just restocking. And they're not, I mean, they're not crazy expensive, but they're also not cheap. You know what I'm saying? It's like, and everybody drinks them. I keep them. Yeah. Me too. I think their friend wants to be introduced to it. They

want to introduce their friend. And so they want extra product and they come to me. I'm like, look, they have a website. Yeah. It's been life changing for me because you I mean anybody who's been listening to this podcast yeah if you've been listening this podcast for you know eight ten years you remember me talking about alcohol before we met Zbionics. I'm like you I just never did affect me period end of story glass doesn't matter yeah every time and so I've just never been a fan of that and And so ever since then, I've been able to enjoy a drink here and there. They call it now pre-alcohol,

which I think that's a smart way to label it. Pre-alcohol. So take it, then drink. So take it preemptively. Yeah, breaks down. You know what I'm most surprised about that company is that we still haven't seen it at bars. I know.

You would think that they- It's a matter of time. It's a matter of time, dude. That's what I was saying years ago. I thought for sure... If you own a restaurant, you should just have those available. First of all, if you're a bar, you'll sell a hell of a ton of them. That's why I don't understand why... Once people try them, they come back, everyone's gonna buy them. I'd love to hear from them what... You know the owners have had to gone to try and solicit to bars. I don't think so. Come on. That would be one of the first places you think... Are bars hard to sell new things to?

I have no idea. Well, they need product. Yeah, I mean, we got pitched all the time. I mean, we had- Oh, that's right, you were a bartender. Yeah, we had, Starbucks was coming out with a new liqueur, and they wanted us to make all of these types

of martinis with it, and so they gave us all this product, and we used the product, and it's really, it's a testing thing. It's like, you want to see if the customers are into it if it's like not really a hit And it wasn't a hit and apparently that flopped later for them But it's like you yeah, you have to kind of try it out and like they need physical product You just talk about it. That's why so I'm wondering like what like they had to approach and they maybe they just did it the Wrong way I would do something because if I'm trying to sell it to a bar, what's the bar most interested people drinking more alcohol?

Of course. Yeah, that's their money. That's their formula. So I don't think you could say that though. What are you gonna say? Well, I would say that Drink more, feel better Dude, concerts and like events Or I would run a study if I was in that the app and I'm sure you could easily put this together because I know the Average person who uses e-biic can have X amount more drinks. And so the pitch would be, listen, why can't I say that?

I don't think they want anybody to say that. Yeah, they don't, yeah, of course they don't want to say that. Here's what I would do. Percentage, you don't need to say like, drink 13 more drinks here. If I was a bar, this is what I would do, if I was a bar, I would tell my bar changers, anytime someone orders a drink, ask them,

hey, for a dollar or whatever, for $2, would you like to add a pre-alcohol to that? What's that? Oh, you take this for your drink and it makes you feel better. And then I would tell the bartender, every time you sell one of these, you get 50% commission. And the bartenders would sell it. And after they did that for a few months,

it would sell itself. That's what I would do. That's actually, that's good. Yeah, that's, I mean, but you gotta first sell it on the bar owner on accepting it in there. So I feel like I have to, you'd have to use my pitch first. That list is gonna make you more money. Yeah, well you gotta feed sell it on the bar owner on accepting it in there. So I feel like I have to, you'd have to use my pitch first.

That list is gonna make you more money. Yeah, well you gotta physically go there and I think that's part of it. You just need, you need people to go, you know, pitch it in person. They had to. I don't think they did. I don't think so.

I don't think they tried. I think we need to nudge them a bit. And then they go do that thing. Cause to me that's like low hanging fruit. It's like people are drinking all the time there, and if you could mitigate how they feel afterwards significantly. And you made them aware of why.

You're going to feel better. Check it out. They'll come back, I think. No, I agree. If you want to take your skin to the next level, if you want to go with the most advanced technology, check out Luminose by Intera. This is advanced peptide science.

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Hello, hello. Good, how are you? Good, how can we help you? So I'm just gonna go ahead and read my email. So a little bit of background about me. I'm a senior in college and a student athlete on the volleyball team. I currently study biochemistry with a minor in nutrition.

I've also recently completed my NASM certification for nutrition. I'm also recently completed my NASM certification for nutrition. I'm working towards getting my personal trainer certification too. I've been lifting weights consistently for almost four and a half years, and I've been tracking macros on and off for three years, but the last year has been fully consistent. I prioritize whole foods, eat at least one gram per pound of body weight and protein daily, exceed fiber goals, supplement with electrolytes and creatine,

all the things. So in November of 2024, after being at a maintenance phase coming off of my volleyball season, I decided I wanted to do my first bulk. So I've cut in the past, I've done a slow reverse diet, but I've never properly bulked before and the potential to put on a muscle mass was really exciting, but also very scary for me. So I figured if I haven't ever done it before, then there's a lot of potential for growth. So I'm relatively tall at five, nine and a half.

Um, when I started the process, I weighed 147 pounds about with 69.2 pounds of skeletal muscle mass and 24 pounds of body fat mass at 16.2% body fat. Over the past two and a half months, I reversed dieted from 1800 calories to almost 3000 calories. Now by slowly increasing my intake by a hundred ish calories a week, I've been utilizing the three to one week bulk to cut ratio that was suggested by you as well. I started MAPS Aesthetic with two focus days, one for quads and one for glutes because my goal was to mainly grow my legs. I also added in two days a week of the No-Pi- BS abs mod to my focus sessions. I limited mild intensity cardio to 16, 16 minutes week per total per week.

Um, usually on the stair master and I get 10 K steps per day. So during this entire process, I haven't had any valuable practices. So I just did my last in body scan. My muscle mass increased by 4.2 pounds. My body fat decreased by 1.2 pounds and my overall body fat percentage decreased to 14.9%. So looking at my muscle distribution, every area increased, which was really nice to see. My numbers in the gym have also reflected this.

All of my lifts have increased in both weight and reps steadily over the past two and a half months. I've also noticed that through phase three of aesthetic, I've been able to grow my muscular endurance because of the supersets. So I think that will translate really nicely to volleyball. I'm finishing Maps Aesthetic this week and starting spring season training for volleyball next week. So with that background, my two questions are as follows,

and they kind of go hand in hand. My first question is, what are some ways I can get my legs to grow more muscle with the two months I have left in my bulk? And now that I've built this muscle, how do I retain and continue this growth over the next few months through volleyball practices? It's a non-negotiable high-mount scholarship,

so I'm required to be there. I have to go to three-hour practices, and I have these four to five times a week in the off-season. And I worked really hard, and I don't want to lose what I have built. Good question. Great question, great detail, and you're killing it. You're crushing it.

So there's a couple things happening. Your calories went from 1,800 to 3,000, and you got leaner. Yeah, and built muscle and lost body fat. You hit the Goldilocks zone, you did it, I mean you killed it. You could go higher with your calories, especially because you got leaner.

You're so lean in fact that, are you meant, do you have a regular period or are you not getting a period? Yes. Okay good. So I actually just got it back during this process. Okay good. So and you could gain body fat. You'd be totally fine getting body fat too. In fact I would be fine with you going up a few percent body fat. I know you're an athlete but 14% is really really low. The first thing that jumps out at me because obviously you're doing everything so well is because I agree, I would like increase calories and maybe actually drop from Maps Aesthetic,

which is such a high-value program, to something more Maps Anabolic or Power Lift or something like that for the last two months. That's okay, so are you gonna be doing, are you gonna start practice in two months? Is that correct? Yeah, well basically we have two. Well I'm gonna start practice next week.

Okay, and practice is how long? Practice is three hours, so two to three hours, and I have it four times a week. Okay, that changes. Totally different. That changes then. Totally different. You're gonna really drop the volume

on your strength training, okay? Keeping muscle requires so little volume in comparison to what, by the way, what you did to build muscle is a lot of volume for most people. I think the reason why it worked for you- She's an athlete. You're an athlete.

You've got really good genetics. Okay? I think you might actually get- if I could go back in time, I would have had you not do any of the StairMaster cardio and I would have had you do a little bit less volume everywhere else and add more to the legs or overall less. You probably would have gained a little bit more. We're splitting hairs though. But we're splitting hairs.

I mean, you've got your genetically gifted, you're a college athlete, you gained your metabolism is healthy. Now that you're going into practice you're gonna have to really cut down on your volume. I think Maps 15 would keep it. Maps 15 would keep it and I'd keep your calories high. And if you start to see weight loss on the scale then I would bump the calories up even more. But I think what you're gonna see when you start to get back into practice, at first it's gonna feel kind of weird

because you haven't practiced for a little while, you know how that is. But once you get back into it, you're gonna feel strong. You're gonna feel really strong, which is gonna be cool. It might even throw you off for a bit because you're gonna be so much stronger than when you left off. But once you acclimate,

I think you're gonna have a great season. But MAPS 15 performance might actually be better for you because what we don't want to run into is injury. Okay. We don't want to run into injury because now you're putting out more power. You've got more muscle. We're going to express all these different planes of motion effectively, and build strength and resilience towards that.

So that's really, and two in the more advanced one, we dig it into a little bit more of like applying metrics and speed power. So just obviously you're gonna be doing that in your practice. So that's all gonna be applied anyways, but the strength and instability component for you for longevity in your sport and really expressing that,

I think performance would be best. Are you playing any volleyball at all right now no so right now I'm not doing any volleyball I'm just doing weightlifting but I start practice next week how long have you not played volleyball for I've not played volleyball for two and a half months okay during this process I haven't played volleyball okay I would have before you start practice I would go start get on the court, and just start messing around a little bit because you have a different body.

Because you have a different body and you're so much stronger, there is a reacclimation period because you haven't been playing while building this muscle. And so what I don't want you to do is hurt yourself. So I would go. Ankle mobility practices big time.

Yes, go on the court and just do some drills on your own at like 75%, see how you feel, up it a little bit, practice hitting the ball, practice recovering, do all that stuff just to kind of see how you feel. But mass 15 performance would be the routine to do while you're in season. If you were my client here, the one thing that I'd be communicating to you daily

if I was talking to you is don't get greedy. You have pretty much killed what an off season would look like. I mean, this is if you were my client and I had you long term and we had an off season, we had an on season and you and I went into our off season and said, let's go build some muscle, build some, like you crushed it. You did it perfect. Now I'm like, okay, we got to switch our mind over. It's time to get ready for your sport.

And that now becomes the highest priority of everything else. You've killed it. If we reduce the volume significantly, you're going to hang on to that muscle. You're going to be just fine. I want to make sure I'm doing all those drills to prepare you for the sport. The one mistake that you could potentially make

is trying to do too much, is getting greedy, is going, oh, I also want to make more gains or I want to do this or I feel so good. So I'm going to do all this other stuff. It's like, no, it's like you killed it. And don't worry next off season, we're going to kill it again. Let's take care of your body. Let's focus on your sport.

That's what you're pretty much getting paid to do. So let's do that. And then when we get your off season again, we'll continue to crush these goals, but don't make the mistake of trying to do too much right now. Take care of that body. You work so hard to get. Yeah. I ran into that problem last season. Last spring season, I did MAPS anabolic,

but I did it over my spring season training. I got about a month and a half in. I was also probably in a calorie deficit majority of that time, and I got injured. So that was what happened in the past, and I'm trying to prevent that from happening again. And I also know that when that practice increases, when that cardio increases, it's mandatory, right? So I don't have an option

I have to be doing it But I haven't held on to muscle well in the past during that process and I don't want to lose what I built Yeah, the two things that are gonna help you avoid injury Three things don't over train math 15 15 performance I think will be appropriate, skip the workouts if you feel tired even on that. So don't over train, don't under feed, that's the second thing that'll cause injury is if you're just not feeding yourself enough.

And then the third thing, sleep. If you get poor sleep, actually nothing will increase your risk of injury like getting a bad night of sleep. So really prioritize going to bed and waking up at the same time every single day and you'll do great. But I do, I do again, I want you to get on the court and just start messing around and start getting used to this new body you have because you're so much stronger, such a fast metabolism.

You want to kind of start getting used to this new, you know, this new physique. Care, are you in our private forum? I'm not, no. I'll have Doug put you in there, and then as we ease our way into the season, and you're going through this process, you'll be in there. Anytime you have questions or challenges

or things that you're questioning, just tag us inside there, and then we'll help you through this. But we'll send you Mass 15 performance right now. Yep. Yeah, thank you. So you think doing the Mass 15 every single day, that's going to be enough, especially with the lower body. Totally. Totally. Again, the biggest mistake you can make is to overdo it.

Sal's advice of if today's a training day and you didn't sleep well last night or you're fatigued from practice, skip it. You can afford to. You can afford to skip days even on mass performance at 15 and you can still hold on to that strength. Now keep keep this in mind okay you you may lose some strength anyway because you're going to be training so now with more stamina and endurance. You're sharpening your skill now. The amount of muscle and strength you'll lose over training would be way more so don't be like oh my god my strength went down a little bit you know no no. Doing more will make it happen even faster.

It's like one of the biggest mistakes. This is why I was saying don't be greedy. That's what I would be communicating. Don't be greedy, don't be greedy. Of course we're gonna lose a little bit of strength and muscle, very minimal, and you're gonna get all of the back and some when we get back to training again. But the priority now is you being a good athlete

and protected, so don't let that get in your way. Don't worry, we'll get there. Keeping that in mind, like going into the season even, like I wouldn't, every day is not probably a good schedule, but adding a few throughout the week of these 15 minute workouts is gonna help maintain and sustain your strength throughout the duration of the season, which is something that I made a mistake

as a coach and didn't apply, you know, with athletes, which, you know, in hindsight, that is something I I made a mistake as a coach and didn't apply with athletes, which in hindsight, that is something I definitely would have applied because you wanna maintain the strength in order to be able to respond and be resilient while you're facing all of these forces. So just keep that in mind. Did you listen to the episode we did with Corey Schlesinger?

The NBA? I don't know. Okay, go back and listen to that. That'll be a good one for you to listen to the episode we did with Corey Schlesinger? The NBA? I don't know. Okay, go back and listen to that. That'll be a good one for you to listen to. That's, he was at that time, he was the strength and conditioning coach for the Phoenix Suns, good friend of ours. And we talked a lot about these micro workouts

throughout the season. And so even though it's basketball, a lot of the same exact philosophies will apply to you and what you're doing. So that'll be a good episode for you to listen to. Okay, thank you. All right. You got it. All right, Kara.

So, okay, again, I'm gonna just set the context here. She's a high-level athlete. That being said, I just want people to understand, it is possible to reverse diet, strength train, and dramatically speed up your metabolism and get incredible results. She went from 1,800 to 3,000 calories by gaining four pounds of muscle.

So all the people who are like, unbounded muscle only burns this many calories. You're a moron. I've seen this a million times. She went, that's a lot, that's a 1,200 calorie increase. And got leaner. So that's why that argument pisses me off so much that people hang on to the.

Yeah. And she's burning less calories of activity. Stop making those videos. She's not doing three hour practices. She's just lifting weights. Yeah, yeah. The one mistake she can make is getting greedy. Not wanting too much.

If we went back in time, what I had her do is I would have had her not do cardio and I would have had her do a little bit of all of that. Skills, a little skills training. Instead of that hour of treadmill or a stairmaster it should have been skills training. I'm a little bit worried yeah about her explosive performance yes really like getting that acclimation like you're talking about her new body so she's gonna have to work on that. Our next caller is BJ from New York.

What's up BJ? What's up guys? How can we help you? Uh, I kind of trying to remember to stick to the email. I'm getting to be a little bit older. I still compete at powerlifting and the weight, no matter what I do, it keeps creeping up. I usually compete right around two 75, you know, in between training, I can kind of hang out around two 80, but it seems like now it's still hanging out at two 80, it's I'm hanging out at 290 and everything I'm doing to cut calories and trying to keep the protein intake up, but even

trying to take in 240 grams of protein is it's like an impossible mountain the climate feels like. I'm still weight training three times a week. So playing basketball one or two nights a week. I'm active. My strength is going through the roof, but the weight is just, it's going right with everything else. Okay. Well, the, the most obvious thing, uh, the fact that you're getting stronger and the weight is going up would just tell me you're just in a surplus, but

it's you, you sound like you're confused. I'm assuming it's the same. You're tracking your calories and that's stayed the same for a long time? Or what's going on with your calories? I'm pre-regimented just because of my work. I'm at work every day by 6 a.m. So I, you know, breakfast every day

is a cup of Greek yogurt, a hard-boiled egg, my instant coffee with my creatine and my whey protein, my lunch every day is a little pre-packaged salads you get, you know, with two ounces of carrots added, two more hard boiled eggs, and a protein bar for a snack. Dinner is kind of hit or miss when you're running in and out with two or three kids running around all night long. Calorie wise, I'm there, but I'm trying to figure out if there's another way where I should be up in the workouts. Should I be cutting stuff back? I'm trying to follow the one gram of protein per pound, and it's just,

it's leaving me chasing protein all day long. It sounds like, and I wonder how long you've been in this place of kind of chronically under eating. For a guy your size, as active as you are, I'd have you 4,000 plus calories. Well, we don't even know, right? Because what's happening for dinner and all that? Well, I mean, what? It was what? A fucking 3,000 calorie dinner? I just did the math in my head right now. And he's saying he's struggling to even get 200 grams of protein. That to me tells me, you've probably chronically under-8, and you've probably gotten very efficient

at training hard and being very active on such low calories, and you're just metabolically adapted. And then so when you go on maybe a little bit of a cut for a few weeks or what like that, you see very little results. And then as soon as you go back to eating hard the way before, all of a sudden the weight comes back on. I mean, that, that would be my guess what's going on. And what we would need to do is do a slow reverse diet and really focused on your metabolism

more than a lot of the other things that you probably got going between basketball and powerlifting and all this stuff like that, metabolically we need to really get you back because guy your size should be able to not only eat 200 grams of protein no problem, but should be eating 4,000 calories for maintenance and then you go on a cut with 3,000 calories and you just drop weight. Yeah, the only way to know is if you really tracked everything specifically, food and drink for a couple weeks, so we can get an idea of where your maintenance is at, and then we would know which direction to go. Otherwise, it's going to be hard to advise without knowing specifically what the averages are looking like.

I had a nutrition plan for my power lifting coach two or three summers ago and it worked. But honest to God, I was absolutely miserable all summer. I got down to about 250 and then COVID hit and I actually caught COVID and ended up dropping to like 230 just in the course of a week, just not eating on the couch. I looked like I was 17 years old again instead of 45 years old.

Do you know how many calories that diet was at? The one that you set up for? Roughly right around 2,000 to 2,500 calories. That's low. The starting point's gonna be here. It's gonna be tracking everything. You get an app like Fat Secret. Track everything.

I'm sorry, I use MyFitnessPal now. That's how I know where I'm at. Perfect. And then you can go off the rails at dinner if anything. That's it, so track everything including dinner. That's the only way to know. Track every meal, track your things that you drink as well, so if you add anything with calories, put it in there.

After two weeks, find where your average is at. If you're below 3,000 calories on average, I would do a slow reverse diet and try and bump the protein. I don't think a guy your size, you know, cutting from, you know, if your maintenance is, if you're finding your maintenance is 2,600 calories, where are we gonna go? Where are we gonna cut to?

Yeah, that's what this screams to me. This screams to me that probably for a very long time, he's been, I mean, he's been able to be strong, an athlete, push his body with lower type calories, and so that when he tries to do any sort of a cut whatsoever, not only does he have to go super low, but it's just not maintainable. When you say go off the rails with dinner, give me an example of what that is. What's going off the rails. We had, we had dirty rice last night. So it's, you know, two or three pounds of,

uh, ground turkey meat, you know, in the, in the mix rice, all sorts of fresh vegetables. I eat two or three bowls of it. And I'm not talking a little guy bowl, I eat a bowl of it. Yeah. Okay, that's a lot of calories. It's not.

That's good calories. There are those, like holidays, yeah, I'll eat half a cheesecake because it's good and it's the holidays. But other than that, it's not a everyday occurrence. It's tough, you know, it's really hard to know without tracking for a couple of weeks. You know, I've hung around a few powerlifters

and it's not common to see a powerlifter with a slow metabolism. You train consistently, you've been lifting for a while, I'm looking at your stats here, you took second place at the USPA North American Championships. You're not, you're strong, you're strong as hell. It would be strange to have a really slow metabolism for a guy your size, but I would track,

and don't change your diet while you're tracking. Eat like you normally do, you want to go off, go off the rail, whatever. Track everything, see what the average is, and then we'll know, we'll know where to go. I mean, how serious are you, I mean, I'm sure when you're getting ready for a championship and stuff like that know. We'll know where to go. I mean, how serious are you? I mean, I'm sure when you were, when you're getting ready for a championship

and stuff like that, you've got a powerlifting coach. I mean, I could set you up with somebody online that could, you know, coach you virtually diet-wise if we really wanna work on this metabolism and do that. Is that something that you really wanna do right now or are you just kinda trying to troubleshoot right now? Because if you're that- I'm kinda trying to troubleshoot right now because I'm you're that kind of trying to troubleshoot right now,

cause I'm in my off season. My next big meat isn't till June. So I'm getting back with my coach to, um, not meat prep or to, um, I can't think of the word right now. Kind of there for my peaking program, late February, early March. So I'm, I'm trying to basically put as much mass on not mass, but strength and muscle and size on. And then I hit my peaking program where I slowly kind of start my taper off. So I'm fully rested feeling great.

What are your, what are your top lifts? I'm curious. I squatted five 10 in October and in the RPS national championship. I benched 355. In June I hit 360 at a meet, so I was kinda mad. I went down a little bit and I dead lifted 600. Yeah, yeah. Strong. Yeah. We gotta track.

I would be, I mean, look, there's two things that I've seen with powerlifters. I've never met a powerlifter that didn't eat a lot and I've never met a powerlifter with a slow metabolism. They strength train and they strength train better than bodybuilders because they're focused on their numbers. Yeah, so I would like for you to track because you could be way off. Are you, BJ, are you in our private forum? No.

I'm going to have Doug put you in our private forum and I'll tell you what. Yeah, I'll tell you what, for an accountability piece, and I'm with have Doug put you in our private forum and I'll tell you what yeah I'll tell you what as for an accountability piece I'm with Sal if you if you track everything you eat including dinner everything you eat my fitness pal And you update us on a weekly basis on what that looks like We'll be able to give you some we'll be able to give you some advice from that just from that But you as long as you get that's one thing I need from you You got to be consistent with logging everything and then if we can see everything week by week as you go by, we'll be able to give you adjustments on what will be going on diet-wise. That'd be awesome. I really

appreciate it. Okay let's do that. Alright I'm gonna get you in the forum and then start tracking now and then give us weekly updates on hey this is what I ate this week calorie-wise, macro-wise, everything like that. You can even just screenshot the MyFitnessPal or do it yourself, either one, but share it with us so we can look at it and then I think we'll get better insight like that. Totally. Awesome. Thank you guys.

Really appreciate it. You got it, my man. All right, BJ. Awesome. Thanks, brother. Thank you so much. All right, brother. You got it.

Yeah, we got to see those. Yeah, that wasn't adding up. Well, bro, when he was doing his thing, I'm doing the math in my head, I'm like, okay, salad, a fucking egg. The lunch especially. I'm like, bro, is that like, no way you just think of that. Bro, is that like, 600 calories at nighttime?

So he's going into dinner at 600, but then he goes, I ate three of these massive, okay, so he maybe he is. And he's a big dude, what's a massive bowl for you? I, look, I don't know've like I said, I've been around I remember one guy in particular By the way, if he was an obese Like I don't lift weights. I don't exercise. I struggle my weight. I've been dieting on and off. Okay

Well, maybe slow metabolism might be the thing but he's been powerlifting for years. He's competitive and he's been crushing numbers He's crushing numbers. It doesn't add up. I had a buddy that was like this. And I remember him complaining. He's a big, strong guy. He was a power lifter. I don't eat this much whatever. And I would see his breakfast and his lunch. I'm like, oh my god, you are eating very little.

And then I went out and I ate dinner with him once. I'm like, bro, you just ate 3,000 calories. It's all the dinner. All right there. I mean, that could be it. Because I tell you right now, when he was doing the calculations on the earlier, I'm like, bro, this guy ain't eating he then he made he alluded to his dirty rice. You say going off the rails

Yeah, and so it's also a guy Who grabs the like the the whole peanuts jar and like throws it in his palm? A couple peanuts you say like 900 900 900 calories and nuts My buddy literally was like well, 900, 900 calories in nuts. My buddy literally was like, well, you know, for dinner, I'll have like a burrito or whatever. I went out to him. He three, three, super breeder. I'm like, bruh, it's three. That's over 3000 calories right there. Yeah. Yeah. Okay. Okay. Well, let's see if he tracks for us. So we get an idea. Cause yeah, there's something's not,

that'd be weird. He was a strong power lifter with a really slow metabolism. Well, I mean, you could get metabolically adapted for someone who, and he, but he's not a cardio fanatic or you're right. It's possible, but likely, I don't know. Well, we'll see. Yeah. Yep. Our next caller is Dwayne from Jamaica. What up Dwayne? How you doing? Good morning gentlemen. How are you today? Good. How are you doing? Um, so coming around to, to, to, to my question and sort of a little bit of history of who I am, 27 years policing in Toronto, retired in 2016, um, dabbled in fitness, but a weekend

warrior throat, my career, um, went from new triathlons to mountain biking, to rock climbing, to some time in the gym. What I realized is I knew I talked with, there's a lot of the importance of sleep and a routine and shift work is it's young man's sport. It's a young man's game and shift work kills me. Uh, the, you know, the flat bench became a nap time, uh, some days because you're just too tired to work out. Um, so since I left policing my life, I got a good regime. I got a good workout program. Last year, my gym, I got a report in January, I was at the gym 250 four times, which is probably too much. I got a good workout program. Last year, my gym, I got a report in January was at the gym 254 times, which is probably too much. I hear those words from the hell

of, you know, do the get the best benefit for the least amount of work. And I hear you guys say that in my head every time I go to the gym, because I'm probably there too much. I do a three on one off split. You know, I'm 55 years old now, so I'm doing just something probably from the 70s, you know, back by chest, triceps, shoulders, legs. I'm enjoying it. I do a little bit of cardio on the fourth day when I feel like it. I'm confident you guys are going to probably tell me I'm doing too much, which is where my question comes in. And then I'll just see once I get the question, I'll shut up and let you guys start talking, but, um, I'm, when I leave the gym, I feel ready to tackle the day. And I'm sure you guys understand exactly where I'm coming from.

When I put on my suit, I walk into the office, I'm confident I'm ready to go. I feel energized. It doesn't matter what meaning it is, who's in that meeting. I'm ready for it. And I don't get that same, you know, that I endorphin Ross to use some words. I don't quite understand. I don't get that same thing when I don't get to the gym and the harder the workout is the better, the better it feels when you, you know, you, you walk through the

doors of that, of that office. And so I'm, I'm trying to figure out, okay, how do I, how do I not over train, but how do I get up and get to work every morning and feel like I'm ready to tackle the day? Yeah, no good. You can go every day. You just gotta, you just gotta change. Modify intensity. And modify intensity. And you could, you could do mobility work. You could do hot and cold contrast, cold dip. You could challenge your, your body's ability to adapt to temperature. You know, a lot of people will say, um, what about, and I see your question about the mental health benefits of training

and the discipline that goes around it. You know, for someone who really enjoys workouts and you start to develop a relationship where you can't miss a workout, there's mental discipline and skipping sometimes as well, right, because that challenges you a bit to skip that kind of workout and try something different. Also, cortisol also feels good.

And so you could be pushing your cortisol up each time, and that gives you that temporary energy rush. But if you're noticing energy crashes later, sleep disturbances, you're not progressing in the gym, stiffness, you might be overdoing it. But you can go to the gym every day, that's not a problem. It's just you gotta modify the intensity in the workouts. I mean, if I was coaching you, you were my client,

and you're telling me this about how you like, I wouldn't take away the going to the gym every day. I like that. I would say fine, but I want you to follow like a Maps Anabolic routine. Like, I'd want you on Maps Anabolic, and then the way Maps Anabolic is structured, it's basically Monday, Wednesday, Friday,

you have like a full body lifting routine. Tuesdays and Thursdays would be this kind of trigger sessions. And those days would be some of this low intensity cardio. So you'd still go to the gym, you'd do your trigger session. Maybe I'd have you do some mobility drills, depending on after I assessed you and saw your ankle, knee, hip, shoulders, how that all feels. I'd probably do a few things that I think would improve that. I think everybody gets up to our age or more and there's always something, shoulder, neck,

hip, something that I could improve and help you. And I'd probably have you do some of that on those less intense days. But I love the idea of going to the gym every day and that you have that routine. I never want to take that from a client and tell them, oh, you're going to the gym too much. Well, no, it's what we're doing at the gym might be too much. And so we have our three days of getting after it, which I love. And full body routine is just going to serve you better.

And then on the Tuesday and Thursdays, let's address the other things. Let's address the mobility. Let's do a little bit of cardio if you want that endurance on those days and keep you going like that. And so long as you're hitting protein intake, you're fed. Training like that, you're not over training. You're doing just fine. But Sal already touched what I was going to say right away is many

clients mistake or misunderstand the feeling they feel that feels so good going right after that workout with that it's healthy for me and it's actually just this an adrenaline rush that you get from the cortisol because that is a very normal feeling. And you've probably heard us talk about that we call those cortisol junkies right there they're addicted to that feeling and they've now attached punishing themselves in the gym with that feeling that they get and they think it's healthy and good and they justify it because they're exercising but there is a better approach and of course you've are you already trying to say it right there's the goal is to do

as little as possible elicit the most change and tweaking a little bit of your intensity and what you're doing inside the gym is just going to make all those things better and your results even better. Yeah by the way if you're okay maintaining like are you is your strength do you use the same weights you've been using for the last few years when you're working out do you see strength gain like what are your goals? You know I tell my wife she can't flex cardio at the beach. So my, my goal is just to look good.

Uh, you know, I, I, I've upped my, you know, I max one set one rep bench is two 55 now on my heavy days. Cause I go light, medium heavy change the reps around. So I'm getting stronger. You know, I said, there's some good growth. I'm about 16 to 17% body fat. And I like that range. I don't see my abs at that range,

I can't be disciplined enough and I don't think I'd be healthy. I never hit my protein intake trying to get down to a spot where my body fat percentage would allow me to see what my abs look like. So I'll pretend they're there. You talked about anabolic because after I heard you the first time, I found your website, bought anabolic, bought performance. I just, I now decided to start your program. Like it was just not enough. And I just started doing it every day. And I literally, you know, I didn't, I could probably do like your three weeks in a week and a half. Right. And so it was good. I enjoyed the exercise. He enjoyed the routine. It's through some, some different exercises into my program that I wasn't already doing. Like, oh, I never thought about doing that before.

It made me play with some of the reps that I was doing and some of the sets. But yeah, so I tried performance and that was just not for me. It just seemed a little, hey, old person's setting the ways. I hate to say it, but that's what it sounds like when I say it out loud. And so I went back to Anabolic and they destroyed it again. And I did a bit better this time because I was listening to you guys more and I want to trust.

And then I'm there and I'm looking at this program thinking that's not enough, there's no way. And so there's that trust versus what I know from my years of taking no training at all and how to be a personal trainer. You know, it- Dwayne, there's two ways I handle a client like you, right? There's one, I'm gonna tell you, right?

This is how I handle someone like you. I say, listen, for your age, what you're doing, you're doing great. You look great, you're strong, you're fit, you're in a healthy body fit range, you've got this routine you like, and if you're okay with just kind of maintaining there, that's an awesome place to be. Nothing wrong with that. But if you're coming to me as your trainer and you're like, just kind of maintaining there, that's an awesome place to be. Nothing wrong with that. But if you're coming to me as your trainer and you're like, Adam, I want more.

I'd like to see my strength go up even more. I'd like to see my abs. I want more from my workouts. And I say, oh, there's a better way. But I'm okay with either one. You have to make that decision. But if you want more, I'm the guy that can help you get more,

but you have to trust me when I tell you this is what you need to do and you can't change my shit because then you're not doing what I'm telling you to. But I'm okay with you. I'm okay with you doing what you want to do because you look where you're at. You're great, man. You're 50 something. You're as old. You're in great shape. You're strong. You look good. You're, you're got energy for your work. I mean, you're in a great place, man. And I don't ever want to fuck that up for somebody who's got a routine and they

love that. But if you're coming to me and you're like, I want more, can I do more? Is there more? I would say, yeah, there's a, there's a better way to do things, to get more results from what you're currently doing. And I absolutely can help you do that. The question is, do you want to? Yeah, it is. It becomes that. And then you talk about, you know, training all the time and that, you know, start off at one day a week and build up slowly.

And I'm at that point where maybe I'll call, flip back on the anabolic, you know, and I'll follow it religiously. It'll be, you know, it'll be that goal I give myself for 2025, maybe just to follow the program religiously day by day, word by word, letter by letter, and give your collective experience a chance to, to see where I can be. And it's at the end of this, you know, end of the time, you know, I'm the same

nothing, right? Exactly. Yep. You won't, you won't get weaker. You won't get fatter. I promise you all that. The only, what, the only place you're going to die a little bit is better. Is yeah, I promise that you'll only get better by doing that.

And again, like I said, it really comes down to you because you're also not in a bad place at all. You're doing great. This isn't urgent. You're doing great. And some clients, they just love to do that. Man, if I could get a hold of Sal's routine, I'd cut his training in half too. Already did.

But he loves to go in the gym. Who am I to tell him? He looks better than I do. So who am I to tell him what he should or shouldn't be doing? Are you enjoy it's part of your life It's your meditation those things I get all that stuff and so but if you want more I've got more for you and and I know how to get there But you got to trust the process and stick with it And then you know the other thing is knowing it's not like you know yourself really well

How you how you can be in stubborn that way it may be investing in a coach You know having a coach who holds you accountable to that where imagine if you had to talk to me every week and I'm like, all right, Duane, this is what we're doing this week. And just that accountability of making sure you follow those steps, that's a potential worthwhile investment too,

if that's something you really wanna do. I appreciate it, guys. I'll hear your words in my head, I'll give it a try, and see if I can teach those old dogs some new tricks. All right, Duane. I'm rooting for you, brother. Enjoy yourself. Yeah. Okay. Cheers. Thank you. That's a tough one. It's a tough one because he, so here's the thing we talk about overtraining. Okay. There are obvious signs of overtraining and then there's just,

you're not going to progress overtraining, but you're not getting, you don't have all these crazy signs. That's right. You're not feeling fatigued. You're not getting you don't have crazy signs that's right you're not feeling fatigued you're not losing you're not gonna move the needle forward yeah you're maintaining adequate rest you're okay so it's like when I say over training people I'm not you know my sleep is okay I don't feel all these injuries I don't feel stiff but you want to move forward a little bit like you know there's a couple directions we can go we could do more but I don't think that's the answer for somebody who's working out as much as definitely that's definitely or we

could try doing less. I was wondering about like a step ladder kind of approach where, because you know isometrics are very, you know, like you recover pretty well from the end, you get a really intense workout. Obviously, it's gonna be totally different. A lot of people get bored doing that. But you know for some some psychopaths out there that like they can't handle just not doing something intense that day, that would be a great move. Yeah, you just, you have to, I mean, like I said, there's two ways to handle a client like that.

It's just, I'm not gonna tell you, look at it, he's 54 years old, dude's benching good weight, squatting good weight, he's at a great body fat percentage. Yeah, he's healthy. He's talking about how he feels good at work, everything like that. Like, I ain't gonna fuck that up and tell him, don't do these things. But if he was a client, right, and he was complaining,

we're not progressing. Here's what I want. We're not progressing, and how come I can't get lean, and how come we can't get my bench pressed out? And I'd be like, well, bro, because there's a better way to do this. So, but the way you're doing it is done a good ass job for more than 90% of the population.

And if you're okay with that, then keep doing what you're doing. But if you want more, I've got more for you if you really want to. I know, for me, I've really cut my volume down recently, but I've added time in the steam room, I've added time in the cold shower. So you can go to the gym every day.

Well, and that's the thing, like the cold plunge, it's challenging, it's hard. So you get that kind of stimulus. I know, like his association and psychological well-being going into like feeling powerful going into work you do things like that you do hard things that don't tax you as well. Let me tell you something being disciplined to do mobility on a regular basis is hard too. That will test your discipline. That's right and if you want to push and train and there's lots of ways to stretch yourself and push yourself

to progress. It doesn't have to be with just intensity with weights. There's a lot of things that you can do. So yeah, I have the answers for the guy, but you've got to want it, though. Our next caller is Garth from Mississippi. What's up, Garth? What's up, man?

How can we help you? Hey, how's it going, guys? Good. So I've got a quick question of programming for a potential power lifter going forward. I've been a baseball player for the last 20 odd years since I was about four years old and came across the US to do, or to play at D1 program.

And then I was at the program for about five years training as a pitcher though so we couldn't really go too heavy they kind of tried to protect us and not let us you know push ourselves in after guard because of the stress from pitching and all that kind of stuff. So when I finished with that program I got into running and I tried to I thought I was going to become like a triathlon athlete and stuff like that because I still felt and I tried to, I thought I was going to become like a triathlon athlete and stuff like that because I still felt like I needed to compete and you know then I found you guys and realized that that's not the part I wanted to go down and you know like I knew it was a good way going forward was to get into the gym. So I bought the Maps Anabolic Advanced and I thought that was like

just for an advanced version of Maps Anabolic, not necessarily for advanced lifters. So I ran that, saw good results, ended up buying Maps Performance and saw really good results there. And then after a while, I realized that I wanted to get into powerlifting and I was like, well, I don't know how to transition from the previous programs that you guys had and the programs that I'd like to get into. So my first question was really like, what would a year of training look like for a powerlifter if they wanted to run like maps products. You just came off a performance right now? No, so right now I just, well, so I left out that in the past two or three years I was trading at Planet Fitness and obviously listening to you guys I realized that that wasn't the gym to go to. So I found a gym that had

I realized that that wasn't the gym to go to. So I found a gym that had a barbell and three weights and stuff. And I transitioned from there to crunch fitness and following your program on YouTube and your YouTube series, I realized that obviously with planar fitness, the Smith machines, I'm not going to be able to have that stability and that stabilizing muscles getting influenced. So when I transitioned, I started the StrongLifts 5x5 and I ran that for the last two or three months but I started at about, because I know at the end of map symmetry, which is what I had run previously, there was a 5x5 program in there. And so I use the weights from there for crunch, but I went like, sort of like 70% of what I was using in symmetry. So I could start off low and I train myself and get just the

movement with the freeways. And then, uh, right now I'm actually pushing high numbers and what I was using in symmetry and yeah, I wanted to get now from smart. So thanks. Yeah. So I wanted to go from the strongest five by five. I was actually just about to start the maps and the Bollock advanced again.

Maps power lift. Yeah, that's power lifting. We have a power lifting program. Well, yeah. So I wanted to get, I wanted to get pilot, but we're busy going through a, like a whole adjustment of status process. So I just got married to I'm from South Africa. So I got married to a US citizen.

And we're going through all the legal processes and the law fees and stuff. So we hadn't bought pilot jets. But I was wondering how it's going to implement power lift because I know you guys say like, not to run like to pro too many programs back to back or Well, you're doing a good job of interrupting that with symmetry and performance. That's why I was asking what you did before, because, uh, if you, like, let's say you ran, uh, anabolic a five by five, and that's what you've been training for like a year or two. And then you're gonna go right into power lift.

I might have you interrupt that and go into either performance or symmetry first and then go into power lift. Um, but if you just came out of symmetry you're okay you could go right into maps power lift right now if you really want to compete in powerlifting I would go you could go two cycles of power lift and then a cycle of symmetry or performance and then back to two cycles of power lift love that so like a two to one kind of ratio type of deal yeah yeah yeah so you said sorry so you said power lift and then like symmetry or performance and then back to power lift? Yep. Yep. But you could even go power lift

probably two times in a row before doing symmetry. Yeah. Okay. Yeah. You'd be alright. So would I not be able to include like anabolic or like a hypertrophy program or? You could. I mean you can. You can't. So here's what we're looking so we can explain why we're saying this. So power lift is very sagittal plane focused. I mean, it's bench squat dead. I mean, it's just the main lifts. It's very specific power lift. There's no unilateral,

there's no rotational stuff going on. There's not a lot of things to protect your joints, work on mobility, address strength in different directions. And if you get really, really strong in one direction, it's like a drag car. And then expecting a drag car to go on a racetrack with turns, like that's where it gets dangerous, right? You would never take a thousand horsepower car

to go straight and put it on the new bring track and think it's gonna do all right. Like you gotta make sure you work on the suspension and do things like that. So as long as you do programs that work on the suspension, which is be like mobility, multi-directional stuff, that's map symmetry, map performance, at least once a year

within your programming, you could bounce around to aesthetic and anabolic and some of the other programs and be okay, but my typical or my generic recommendation to like all athletes or anybody who's trying to get really strong is just make sure you run one cycle a year, which is three months of a program that really addresses all that So you don't get so strong in one direction and you neglect that that's where injury ends up happening So as long as you get at least one round or of performance or symmetry a year

You can you can toggle between all those programs. You've recommended. Yep Sorry, sir. Another follow-up question from there is like now if I'm about to go into um, anabolic advanced or power lift, uh, I know for like for anabolic advanced, uh, there's different like days, obviously there's the, um, like the failure week and then the volume week. Yeah. Would you, would you suggest if I do low bar squat for powerlifting, but should I stick with low bar squats or should I?

That's fine. No, no, no. It doesn't matter. However you're going to squat in your competition, you should, you should practice that the most. Okay. Yeah. Average person who just wants to get good at all those things.

It's like, yeah, sure. High switch back and forth. Somebody who's going to go compete in a sport, whatever you're going to be doing in that sport practice that the most. Okay. Yep. Perfect. Um, I had another question here with regards to, um, like how would you guys, uh, suggest a plan or like prep? Obviously not. Cause you, you just said that I could do two cycles of, uh, power lift power lift. And you said it's about three months, three months each. Yep. Yep. Was it a power lift?

And you said it's about three months each? Yep. Yep. So that would that, so then that means that would I be able to run a cycle of power lift leading up to like a regional or provincial tournament and then, and then the national title is going to be three months after that. So what, I'll just run it again? Yep. Absolutely.

Yep. Okay. Perfect. Yep. And then after you run those two times, then give yourself a break for three months, you know, consider that your off season or whatever, but then we go into something like symmetry or performance and then you go right back into power left again and you can just keep toggling back and forth like that.

And then if you want to, like I said, you can insert aesthetic or anabolic or some of the other programs as so long as you just make sure never go more than nine months or so without starting a program that's addressing unilateral rotational work with symmetry or performance. Okay and so you say I could alternate either one so which performance or do you guys have like a... Either one of those are gonna I mean if you had very specific things you could tell us that like oh this is nagging or bothering me maybe we would suggest one or the other but both of them do a good enough job of addressing unilateral work working in multiple planes and so

Totally Either one would be would be would be the generic answer unless you had a very specific thing that you told us you had a Problem with and then maybe we'd go one over the other Perfect I really really appreciate that guys We'll send you power lift because I you don't you don't have it yet. Do you no not yet? No, all right We'll send it over to you. Yeah, and congratulations on your marriage. Yes. Thank you so much, I really appreciate that.

Hey, keep us posted, I'd love to hear how you do on your first powerlifting meet, too. I will do, I'll let you guys know. And I'll show you a word everywhere. I really appreciate everything you've done. Thank you, brother, and thanks, man. Good stuff. Yeah, it's cool.

Yeah, it's good. You know, it's funny, he mentioned hypertrophy training. Someone listening might be like, why would a powerlifter? Powerlifters these days understand even the value of some bodybuilding, even for body parts like the biceps. Exactly. Because it was protecting their elbows.

It's very vulnerable. Yeah, mostly. So hypertrophy training's also valuable for powerlifting, just like I think powerlifting's valuable for bodybuilding. You just don't do a lot of it, but there's value in all of these. It's just, you know, if you're in a sport, most of the time you're going to spend your training is going to be specifically for that sport, but moving out of it's one of the best ways to avoid injury, to avoid burnout. And also progress. That's right. Just novelty for a little bit and then coming back. What's the number one

thing that prevents progress in a consistent athlete? Injury, burnout. That's the number one thing. So avoiding those things means you're going to progress better than most people. Look, if you like the show, come find us on Instagram. Justin is at MindPump Justin. I'm at MindPump DeStefano and Adam is at MindPump Adam. Thank you for listening to MindPump. If your goal is to build and shape your body, dramatically improve your health and energy and maximize your overall performance, check out our discounted RGB Super Bundle at mindpumpmedia.com. The RGB Super Bundle includes maps anabolic, maps performance, and maps aesthetic. Nine months of phased expert exercise programming designed by Sal, Adam, and Justin to systematically transform the way your body looks, feels, and performs.

With detailed workout blueprints and over 200 videos, the RGB Super Bundle is like having Sal, Adam, and Justin as your own personal trainers, but at a fraction of the price. The RGB Super Bundle has a full 30-day money-back guarantee, and you can get it now plus other valuable free resources at mindpumpmedia.com. If you enjoy this show please share the love by leaving us a five-star rating and review on iTunes and by introducing MindPump to your friends and family. We thank you for your support and until next time this is MindPump.