Mind Pump: Raw Fitness Truth - 2538: The Pros & Cons of Group Fitness Coaching & More (Listener Coaching)

Episode Date: February 21, 2025

Mind Pump Fit Tip: The pros and cons of group fitness coaching. (2:05) How much exercise do you really need to build muscle? (23:50) Sleep’s impact on an athlete’s performance. (28:31) Big Food vs. GLP-1s. (37:04) Don’t fall for this scam. (46:40) An Eastern medicine approach to avoid waking up in the middle of the night. (48:43) What prevents child predators? (53:39) #Quah question #1 – You guys are always giving great advice on fat loss, but can we get some rapid-fire tips for the hard gainers? (56:01) #Quah question #2 – How do I tell if a coach is worth the investment if the only option is online? (1:01:36) #Quah question #3 – I've seen lots of ads for beef organ supplements for women. Is that something good for females? And if so, what is a good reputable company to go through? (1:03:55) #Quah question #4 – What's your all-time favorite exercise to perform? (1:06:29) Related Links/Products Mentioned Visit Legion Athletics for the exclusive offer for Mind Pump listeners! ** Code MINDPUMP for 20% off your first order (new customers) and double rewards points for existing customers. ** Visit Organifi for the exclusive offer for Mind Pump listeners! ** Code MINDPUMP at checkout for 20% off. ** Mind Pump Group Coaching 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! ** "The most perfect example of how important sleep is for athletes" - Expert says LeBron's sleeping habits may have made him the GOAT Visit Seed for an exclusive offer for Mind Pump listeners! **Promo code 25MINDPUMP at checkout for 25% off your first month’s supply of Seed’s DS-01® Daily Synbiotic** Mind Pump #1622: Nine Signs Your Trainer Sucks Visit Paleovalley for an exclusive offer for Mind Pump listeners! ** Discount is now automatically applied at checkout 15% off your first order! ** Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned Bret Contreras PhD (@bretcontreras1) Instagram Jordan Syatt (@syattfitness) Instagram Jordan Shallow D.C (@the_muscle_doc) Instagram Mike Matthews (@muscleforlifefitness) Instagram Dr. Stephen Cabral (@stephencabral) Instagram Jordan Peterson (@jordan.b.peterson) Instagram Brian Shaw (@shawstrength) Instagram    

If you want to pump your body and expand your mind there's only one place to go Mind pump with your hosts Sal DeStefano Adam Schaefer and Justin Andrews You just found the most downloaded fitness health and entertainment podcast. This is mind pump today's episode We answered listeners questions people commented and wrote in at mind pump media on Instagram We picked some questions and we answer them But that's this was after our intro portion today's intro was 55 minutes long in the intro. We talked about fitness science Nutrition fat loss muscle gain. It's a good time after that we get to answering people's questions

Now this episode is brought to you by some sponsors. The first one is Legion today We talked about lunar their sleep supplements one of the best sleep supplements you can use on a nightly basis Not occasional but nightly go check them out. Go to buy Legion calm. That's be why legi on calm Forward-slash mind pump use the code mind pump get 20% off this episode is also brought to you by organify Today we talked about their liver supplement to help your liver detoxify or to clean itself as they would say in Chinese medicine or Eastern medicine Go check out organifi. They have organic supplements for many many different goals. Go to organifi.com That's org a n I fi comm forward slash mind pump use the code mind pump get 20% off

Also, my pump is doing group fitness coaching. We're gonna have a small group go through a course, 90-day course, where you work with our coaches and us. We'll pop in as well and help you out. Now here's the idea. If you were in shape before, got out of shape, and you want to transform your body, get back in a shape, that's what this group is for. It's very limited because we want to provide good value, good service. If you're interested in group coaching from Mindpump, go to mindpumpgroupcoaching.com. We also have a sale on some workout programs.

MAPS Anabolic and the No BS 6-pack formula have been put together for one low price, $59.99. If you're interested, go to MAPSFebruary.com. All right, here comes the show. In recent years, there's been an absolute explosion in group fitness coaching. These are virtual groups that people join to help them with their fitness goals. Burning body fat, building muscle, improving their health. Here's the truth, they can be extremely effective but there are some cons. Let's talk about the pros and cons of group fitness coaching. And if it's right for you,

I'm gonna start with one of the first pros. They can be extremely encouraging. It can be very encouraging to work with other people in a small group of, let's say, many of these groups are like 50 people big. And it can really be encouraging to see other people, talk to other people who are kind of going through a similar journey. It's a sense of community.

It's a perfect example of this, is the explosion of CrossFit. I mean, I would, of course, they were doing some of the core, most important lifts, and there's tremendous value to that, but really what made them grow to the size they are today is that small community feeling that you have. The buy in. Yeah. Everybody had that accountability and you

step in, it's like, we're all doing this together. Yeah. Male, female, young, old, all ages, all sizes, all in the pursuit of being better, bettering themselves, getting healthy, getting fit. And so there's something to be said about that accountability piece. Yeah, and this, now this, this, what we're referring to is virtual group fitness coaching. And this exploded along with social media.

Because before social media really became huge, it really wasn't possible to do this, what we're talking about, right? If you had group coaching, it was typically you met as a group, it was like group fitness classes, which I'm not a big fan of, because you're working out together and you can't individualize the workout. We've talked about this many times on the show.

But with the explosion of social media, in particular Facebook, Facebook does this exceptionally well, right? Facebook groups that you can join, where you're with like-minded individuals, you have a common goal. I mean, I belong to a lot of these groups. They're not coaching, fitness coaching groups. I belong to a lot of groups where like the topic is

economics or the topic is anatomy and nutrition. And it's really cool to be in these groups because you could talk to other people. Many of our experts or some of them are just interested in the same topic. With group fitness coaching, so many of these are springing up and you see a lot of trainers use these as a

way to work with many people at one time and to provide value. Sometimes these groups are free, but oftentimes they're paid for. And the data actually supports them. So the data shows that when people are working in a group of this nature, that the vast majority of them stay consistent, especially in comparison to people doing it on their own. When people do this on their own, at least one of the studies I saw, over a nine-month period, the majority of people on their own reduced their consistency. I think it was like 75% or more reduced their

consistency versus the opposite when people were in a group of fitness. Do you remember that 24 hour fitness pitch on the phone? Which one? Okay, so this was, a matter of fact. There was a lot of pitches. Shout out to Mark, right? So he was the first person I ever heard say this, but he said, and of course he got it from 24 hour fitness,

but they had done a study on if you bring a family member or friend with you, you're more likely to continue going. I think it was three times. It was, it was a significant amount. It was a lot higher. Yeah, the odds were three times higher. Yes. It was. And so he used to have this pitch whenever he confirmed his appointments that, Oh, also, do you know, do you have a friend or a family member you can bring along with you?

Because studies have shown that if you, and then he would say that. That's smart. No, it was brilliant. And it had to do with him obviously trying to confirm his appointments but also get somebody to join with them because he knew they were more likely to continue going and they were in the business of keeping people

going to the gym, right? It's 100%. And again, the data supports this, is having people there, knowing people are gonna miss you when you're not somewhere or they're gonna ask for you, or even showing up to a group on Facebook commenting that you have a challenge or a struggle, and then hearing other people say,

I have the same challenge. This is so big. You figure this out, by the way, this is not fitness related, but as a parent, you figure this out when you first have kids, you have these challenges, then you talk to other parents and like, oh, my kid does the same thing. It's really nice to hear that because you don't feel alone and it's encouraging.

And then you get advice kind of along the way. It's been interesting to watch. You mentioned CrossFit in the beginning and we're seeing in terms of physical meetups, that was definitely, you saw boot camps become a big thing. You saw even with weight loss, you know, with Weight Watchers, there was groups and it was very powerful. And that whole dynamic is something that now obviously it's moved more into the virtual domain because, you know, we've been kind of separated a bit from the whole COVID years. And I think that that became more popular at that point

because of that. So the Zoom meetings were a big thing. And then now it's the Facebook groups. But it's still, it has traces of value, but not meeting in person, there are some deficits there. But you know, I don't think there was there that much when we were first starting 20 years ago, but so much has changed in the virtual game. And now there's so many like apps too, that

compliment a service like this. Like you mentioned Zoom, like the fact that I could get on a single call with 50 different people at one time and communicate to all them is a powerful tool. We have an app that we use with all of our clients where you have literally, you could have all these clients inputting their nutrition goes right to the coach so it's not like you have to like you can manage it all yeah you can manage multiple people all at one time i mean my fitness pal and these types of apps has made it so easy for the ability of a coach to communicate to lots of different people simultaneously and feel like they're getting kind of an individualized service without exactly working just with them.

Now, along with this like pro, right, that it's encouraging to work with others, it actually comes along with a con that's on the other side of the coin of this, which is you can compare yourself to others. This is when this becomes bad, right? I'm in a group. It's a trap.

The group is a weight loss. Let's say it's a weight loss. And you're constantly looking at everybody else. And I'm looking at everybody else's success, and my success is nothing like theirs. And I feel like I'm way behind. It's not working for me. This can confirm a terrible bias I may have,

which is it's never gonna work for me. My body doesn't work. Something's wrong with me. This is not for me, you know, type of deal. Now the solution to this con, because that's a very big one by the way, like this is human nature, it's human nature to compare ourselves to others in unfair ways.

You know, this is one of the negatives of social media in general. This is what can happen in gyms, this can happen almost anywhere. But it could definitely happen in these groups. But here's the solution to that, right? If you belong to a fitness coach a a group fitness coaching group, if it has a good leader, a good coach, a good coach squashes this very quickly, very easily.

The way they do this is that they confirm and explain individual variants and they speak to grace. So when we have our groups, because we do some of these, right? We have group fitness coaching groups. We did one last year. GLP-1s, yep. We did one last year, which by the way, that was a great example of what I'm talking about right now. You had all these people who struggle with weight loss,

who are on GLP-1s. These were people who were candidates for GLP-1s because they had a lot of weight to lose and whatever. We're doing a new one coming up soon for people who are gonna transform their bodies. So people who've been in shape before came out of shape, wanna get back into shape, right? The way that I coach in a group like this,

or the way good trainers coach a group like this, is whenever you hear a success story, you always need to explain individual variants, and you also need to speak to grace often because what's baked into, what's part of the formula of the journey of fitness and health is failures. There is no journey of fitness and health that is without failure.

Yeah, you can't avoid it. You're going, you're guaranteed to hit stumbling blocks, you're guaranteed to take steps back, you're guaranteed to run into frustrations, and the way around that is grace. The way to kill yourself in that is to shame yourself, continue to compare yourself and say this isn't for me. So a good coach in this and we had this often in our GLP-1 group, right? Somebody would be like,

Oh my god, I lost 15 pounds. This other person's like I've been on a GLP-1 and it plateaued and I'm eating 900 calories and I would always, we would always communicate individual variants, why it's different for this person versus that person and have grace for yourself because this is part, this is, this is gonna happen. You understand that, know that and if you give yourself grace, get back on, figure it out, you're gonna be okay. There's key words you actually will hear from a good coach that understands this. In fact, if you go back and listen to almost every interview that we've done

with a good friend of ours that is a coach and a trainer, a good coach and a trainer example, that would be the Brett Contreras is the, you know, a Jordan Syed, Jordan Shallows. If you go back and listen to those interviews, there's something that they all have in common that when we would ask questions about training clients and people, the way they respond is always depends. It depends. And that is them calculating that there is this wide variance between all these different

individuals and they know better than to give a direct answer of, yeah, it should take four weeks or yeah, this is what you should like. And that is so important to communicate, especially in a group setting like that, because exactly what you're saying is like, that is a quick recipe for disaster is for somebody, because there always will be somebody who has exceptional results. Their body just responds metabolically, or they were in the best position when they first started, their adherence is the best, all the above, and they're, they're just a rocket ship.

And then everybody else thinks they're failing because it's not as fast as theirs. And it's like, no, that's not the case, all the above, and they're just a rocket ship. And then everybody else thinks they're failing because it's not as fast as theirs. And it's like, no, that's not the case at all. In fact, they're the exception of the rule. You're more of the rule. You're dealing with the normal stuff that you have to go through this process and communicate that's important.

Yeah, what's challenging for some is easy for others. And it's like, it's a frustration there because you get in that comparison, like, well, why isn't it that way for me? And it's just individual variances it's challenges are unique across the board and so if you can't just throw a blanket statement out there you got to understand who you're working with. No and a really good coach will communicate this effectively a really good coach is going to communicate the challenges but

here's the most important part of this segment, which is a really good coach is going to talk about how, look, this happens, it's going to happen, and that's okay, and creates an environment where you feel safe communicating your failures. So if you're in a good group fitness coaching group, you should very quickly, whoever's leading it, the trainer, the expert, the professional that's leading it, should within the first session make you feel at ease and comfortable communicating the fact that you're gonna fail. When you feel that way you know you're part of a good group. Next pro to being in a group, fitness coaching group, is that you get some professional advice. Like that's great.

You actually have a leader, so you're part of a group of all these people who are doing the same thing, but there should be somebody there who's leading it, who's the expert. And what's great about this is you can engage with them, you can ask them questions, and they can help. And typically what these group fitness coaching groups tend to do is they tend to offer or do some kind of a weekly or bi-monthly meeting, where you get on there. So you're on a Facebook group, a lot of them are on Facebook, and you're commenting

with each other and whatever, every once in a while the coach pops in. But then let's say once a week or once every the week, the coach says, okay, we're gonna have a Zoom call, everybody's gonna get on, and this is our opportunity to talk about what's going on, moving forward, questions, whatever, and you have at your disposal a professional.

There's a huge benefit to having a professional with something that you're, a journey that you're going on. It's like going on a journey through the mountains and you have a guide that's gonna point the direction. I mean, I kind of feel, I think this isn't, this isn't special to training. I think this is in anything, in any pursuit,

in any journey in life where you're going somewhere. Even if you have some familiarity with that, having a professional, having a guide, I mean, I'm heading down to a thing tomorrow to this event in LA and getting driving, like getting somebody who's gonna coach me through that. And it's like, I know how to drive, I've been driving for 20 something years,

but to have a professional teach me on another level is like, it's such a well worth investment. And so I don't care what journey you're on in your life, having somebody who's a professional there to coach you and guide you through that process, it only is going to accelerate the results or give you a better chance at being successful. Totally, now the con of this,

because it's a group, the advice, the professional advice is not individualized. At least it's not as individualized as it would be one on one, right? Working with a coach, and then by the way, this is a real con, this is a real downside of group fitness coaching is that you're in a group of 50 or 100 people or 20 people or whatever.

The advice is not going to be as individualized as often as it would be if it was just you and the coach and nobody else, right? That's totally true. Now the solution to this, again, it points to the coach. A really good coach should know how to communicate nuance at every single opportunity. And again, I'll go back to us and when we did our group coaching, anytime somebody had a question, hey I'm eating this particular way, I'm noticing this thing, or hey this exercise hurts me here, or hey I'm noticing that I plateaued, or my progress has accelerated or got stronger, I would help that person on the zoom call. So we would have these zoom

calls with 50 people on there, they'd ask a question, I'd help them. But I would always make sure and Adam and Jess were the same thing. We would always make sure to after answering the question communicate all the common nuances that come along with that. So look, although I just answered your question and it was the way you should start your day is by eating this particular way. Here are the times when that's probably not a good idea. If you notice this, that, and the other. If you can't eat this particular way. If your you notice this, that, and the other. If you can't eat this particular way. If your goal is this, right? I know I advised this exercise for you because this was your goal.

Here are the people that probably won't work for. A good coach will communicate in a group nuance at every single possible opportunity because they're aware that they're also speaking to other individuals when they're answering just a single question. I actually feel like there's quite a bit of a pro for that too actually,

because even though your point is valid, that there's a con because I'm not specifically individualizing this statement to this one person, I'm speaking to a group and so I'm a bit more vague or I'm talking about the nuances of it, actually there's somewhat of a pro for that too. What I mean is that sometimes when you're getting started with a client, like you can easily offend or have to say something that,

you know, has him put up a wall where when I'm kind of generally speaking, even though the back, and I know you guys do the same thing too. Like someone would say something in our group and be like, I'm about to say something and that's for her. This is for her, but I'm not going to direct it at her. I'm not going to single her out. I'm not going to isolate her. I've had clients in the past. Yeah. I'm going to

talk to the group, but I really am talking to them trying to help that person. But then that person is not going to feel like they're being isolated. And so there is a, or they may be afraid to even ask the question that someone else did. That's right. And so then, you know, typically when you get a group with enough size like that, you can be answering a question that is individualized or so, but then it like registers for like five or six other people that are like, oh shit, I'm glad she asked that or he asked that because I want to too. So even though there's a bit of a con to it,

there's also a flip to that or a positive side to that of you can address quite a few people and help several people out when even though you think you're speaking to just one. Totally, now another pro is that it's far less expensive quite a few people and help several people out when even though you think you're speaking to just one. Totally. Now another pro is that it's far less expensive than one-on-one coaching. Working with someone in person, one-on-one for example, oftentimes costs you a lot in comparison to group.

The con on the other end of this is it's still much more expensive than doing it on your own, right? Being and paying for group coaching, group online coaching is paying for something that on your own you wouldn't need or do. Now here's the truth to that part right here and this is true for one-on-one personal training as well or one-on-one coaching as well. When you look at the return that you get in as defined by actually getting the results that you're looking for and sustaining the results, okay, and you look at the time saved and the money saved at the potential repeated efforts and repeated tries

that you would normally do on your own that you probably never experienced, the money, the investment always pays for itself many times over. Fact, period, end of story. Like if you look at the 90 plus percent fail rate that is associated clearly in the data with weight loss. Like 90 plus percent of people who lose weight gain it back when they do it on their own.

And if you compare that to the data with training or with coaching and then you compare the time lost, the money lost, and the effort, and all the pain and suffering, all that stuff that comes along with it, like it's worth it. In fact, there's nothing more worth it in health and fitness than working with a professional. There's no supplement, there's no program, there's nothing more worth it in health and fitness than working with a professional. There's no supplement, there's no program, there's nothing that is as valuable on a dollar per dollar basis than working with an expert, whether in a group or in a one-on-one scenario.

It'd be interesting to see if this has changed over time as far as the outlook for people on this. Because it's really, I mean, nobody questions somebody who invested four years into their college degree and go like, oh, that was a waste. You shouldn't spend any money on that. Cause it's an investment on their education. You know, if you invest in the stock market

and its average return is 9%, nobody looks at it as like a waste of money. It's just, but yet we don't yet we tend to look at investing in your health and fitness as like this luxury. But it's so weird because you could think of all those other things I just listed that investing in your education, investing in stock, all those things get you ahead financially in life, but it's like you've also heard

from everybody that none of that money matters if you don't have your health. Or you've heard people say, where I'm at right now, 20 something years old or whatever with my health, I don't care if I go make billions of dollars in my future I would give up the billions just to have the health that I had in my 20s. You know that's the saying right? Yes. There's a saying that like a man will spend all will spend all of his health gaining a fortune and then will spend his entire fortune getting back his health. And so so what I mean by this

so it's interesting that this, and I don't know if it's like, if culture shifting or the outlook is different for the average person, but it really should be, it should be something that like, at some point everybody invests in it. Whether you take the time and you invest your time

and you educate yourself and get certified and learn and go through schooling so you know about it, or you invest in a professional that teaches you and helps you, or you invest in a group where you can learn. At some point, it should be talked about as much or more than all these other things that we prioritize is so important in our life, because all those other things that everybody thinks is so important, none of it matters if you don't have your health. Yeah.

I don't know. I struggle with this because it's like, you know, you want to make things simplified and you want to portray that like, this is a simple process, but, um, you know, a lot of times people underestimate, like, uh, if you don't have a really good plan, like how, how hard it is to maintain, how hard it is to, to get through that psychologically, uh, and to be able to be more efficient and effective with your pursuits. And so to have a coach outline that detail that and have a professional kind of guide you through that is so valuable. So you get this tier of like you get the coach, which is like your ultimate,

I mean, it's going to be the most effective route you're going to take. And then you get the coaching, you know, in a group setting is definitely like the next to take. And then you get the coaching in a group setting is definitely the next best thing. And then on your own, but I just feel like the general consensus for people still is that, well, is this something that I could do myself, when in fact, they don't realize the value in learning so they don't have to have all this misguided energy?

Listen, the date, you know what it reminds me of? When we were kids, when I was a kid in the 80s and then the 90s, I was really into martial arts. Back in those days, you know what was popular? You could buy books on martial arts and learn karate at home, like flipping through the pages. And I had an uncle who was a black belt, and he's like, you'll never learn.

You'll never learn effective anything going through a book. And I remember thinking, yes I will, and no, I didn't. I never did. And it's very, very similar. And no, I didn't, I never did. And it's very, very similar. And again, if this is something you really want to accomplish, like there is nothing that's going to provide the results and value period and the story as working with professional and group coaching is an effective way to do it. It's cost effective.

It's effective. It's virtual. So it's the most convenient. Um, but we did our first group last, and we did it as an experiment. We loved it so much that we're gonna continue to do it, and we actually this year are investing in another branch and arm of Mind Pump because it's like we saw the value that it brought people.

It's like we need to do this. Even though it takes a little bit of our time, we'll pop in and out and add to it, and we have really, really good coaches that run it. It's just the value that we were able to bring people with that is so much more. And for us, we miss it. We miss it because on the podcast, we don't see people, we don't talk to people. So we're doing it again.

We're going to do, this one is going to be aimed at transformations. If you were out of shape before, or you were in shape before, now you're out of shape, you want to get back into shape. This is for people like that. It's mindpumpgroupcoaching.com and you can sign up for it. It's limited. They're always going to be limited until we can get more and more coaches that can run these things.

But go check it out. It's awesome. I got to bring up a study for you guys on how much exercise you really need to build muscle. But here's the, here's the catch with this or not catch. Here's the, the, the best part about it. This study didn't focus on people who were deconditioned. It was on experienced lifters. So typically when you see a study like this,

how much exercise do you really need to build muscle? And they look at people who don't work out. It's so minimal, it's not even funny. There was one study where they took people who did nothing and they had them do one isometric contraction, I think it was once or twice a week. Leg extension. Like they just squeezed their mind around.

Yeah. And they saw substantial strain gains over an eight week period. But that's not going to work if you are fit. If you work out somewhat regularly, you're like, okay, if I do that, I'll get out of shape because of how I work out now. So this study was actually done on individuals who worked out and the goal of the study was how little do they need to do to actually build some muscle. Wow, I love this.

Okay, so this wasn't looking at what was the maximum muscle they could build or what's the most effective amount workout. It was like what's the least amount they can do to quote Adam, not the most change, but to elicit change. How much muscle, will they build muscle? If we do this much, will they build muscle if they do this much? Will they build muscle if they do this much? You know what they found?

For experienced lifters, okay, two days a week, two full body workouts, one set per body part. That's it. One set? One set per body part. Wow. One set. Wow.

Just to get that initial contraction. That's it. One set. And they were intense. Weren't to failure. They were intense sets. But that was it. So that's literally, if you're currently working out

and you want to continue your progress, and you're like, man, I have such limited time. It's not even funny or whatever. But I still want to, you know. Jeez. By the way, if you did half that much, you would maintain probably. By the way, I just want to highlight

why Maps Anabolic has sold as many programs as it has sold right there. Because that's literally a, it has a two day a week option, a two day or a three day a week, and it's three sets. It's like more than enough right there. And that's even for a lifter, somebody who's already been lifting. Oh, people hit PRs on Maps Anabolic

because I think it hits more of that appropriate level. And what do they all say when they first hit it? It's not enough. No, this isn't enough. Just follow the program. We're doing like twice this. I'd have to say the 10 years we've been doing this, that has been the biggest challenge

is just getting people to follow the program. Yeah, just convince them that it's going to work. Yeah, it's convincing them even after they started they're too married to the ritual because they all will they always mistaken the and I love the way Sal communicates it's like what your body can tolerate versus what is optimal. Yeah. Because I'm guilty of that. I'm guilty of measuring a workout like, Oh, I could have done more. Yeah, definitely could do more. And thinking that, Oh, doing more would equal more result. And that's not true at all.

And so people go into a workout like that, especially if you're an advanced or someone who's been lifting for an extended period of time already, and you just assume, like, this can't be enough. This is way less than what I used to do or way less than I feel like I could do. Yet it's the most optimal. So imagine, right, your experience, your workout.

I want to keep seeing some gains, right? I'm not looking for the most optimal. So imagine, right, you're experienced, you work out. I wanna keep seeing some gains, right? I'm not looking for the max gains, I'm trying to maximize my time for whatever reason. What's the minimum I can do? You go to the gym, you do a set of, one set, okay? Not three sets, five sets, one set of squats, one set of bench press, one set of rows, one set of overhead press.

Think you're kinda done. You might even throw in an arm exercise and you're done. You're out of the gym in like four, maybe five sets. One more time that week. Yeah, one more time and you're gonna build muscle doing that and this is what the study shows. It kind of looks like Maps 15. A little bit, right?

A little bit. Yeah, a little bit. I mean it really is. It's Maps 15 just spread out over five days. You know what I love about this? What I love about it is that we, because people- Was that a Jeff Nipper study the other day? Yeah, yeah.

He quoted it. I don't know if it was his study, but he quoted this study. Oh, okay. But you know, what I like about this is that it's a study, because people, when you often tell them something that sounds counter, unless you have a study, nobody wants to listen to you, even though-

You've seen it in front of your face though we've trained so many people, we're working with so many people. Had you asked me this question, I would have said, if someone came up to me and said, do you think a relatively experienced lifter would still build muscle, two workouts a week, one separate body part? But yeah, probably.

If their diet and sleep is good. At least maintain, I would say. Maintain, I bet you you could do half. I bet half, one day a week, you'd be able to maintain what you have already built for the most part, unless you're super extreme or whatever. How cool is that? Yeah, that's cool.

I read another thing, or actually I saw a video, I should say, on sleep, and the author, or the individual speaking, was talking about sleep's impact on an athlete's performance, and they were talking about LeBron James. Oh yeah, yeah, yeah. Do you know what his sleep routine looks like? I mean, he's hyperventilating to 12 hours.

Bro. You know, he invests like millions of dollars a year on maintaining his health. Okay, so here's what's crazy about this. People often look at like elite athletes and they look at their workout routines like, I should follow that workout routine. Not realizing that the elite athlete

is a genetic anomaly anyway. They recover way faster than they do their genetic freaks anyway. But also not realizing that that's all they do. All they do is try to be the best at basketball or whatever. So they have all the time in the world to do all these recovery things. LeBron James, who's widely considered one of the best, if not the best basketball player of all time, right? He takes a nap every day for two to three hours,

and he sleeps every night for 10 hours. Wow. So this guy's sleeping. He can sleep for 10 hours. He's sleeping more than my teenage daughter. He's like a teenager, yeah. Yeah, so every day, two to three hour nap, and 10 hours at night, every night.

I didn't know he was sleeping that much. Yeah, and now, I mean, he obviously performs at a ridiculous level. I don't know about his injury rate. Is he Yeah, I mean, he obviously performs at a ridiculous level. I don't know about his injury rate. Is he relatively low? No, well, so what a lot of experts in the field, in the basketball space, as far as your coaches and stuff say about him, the professional trainers,

is that he's evolving the game. He was the first to invest the amount he's evolving the game. Like as far, he was the first to invest the amount he's investing in recovery. Nobody before him, not at that level. Everyone, guys did certain things. But he's really placed those. He's put so much money and energy into the recovery process and you're seeing it.

He's 40 years old, bro. What he's doing. Wait, I didn't know he's been in the league so long. He's 40 and he's always in the top five and average points per game. Bro, is his injury rate better than what you would think? Oh, the fact that he's playing at 40 is already, that's like what we saw with Tom Brady is another example of this. Tom Brady was also one of the first and the way the two of them for their sport have evolved the game more than anything else. Now you can talk about their basketball IQ and football IQ and all that stuff too. That's

another conversation. But really their ability to play their sport and as high of a level as they have for as long as they have without getting hurt and stay healthy is the way they took care of their bodies. And he's that, so, you know, not to go off on the tangent here, but you're talking about stuff that I enjoy having conversations. So there's massive stuff that just happened in the NBA right now. Luca Donge is from the Mavericks, who's arguably top five, if not top three players in the NBA right now. He's a European white guy that can shoot threes. He's only 25 years old. He's incredible. They traded him, which was just like, everybody was like, they traded him to the Lakers to go get to play with LeBron.

And it was just unbelievable that Mavs gave him up. And there's all this controversy right now. This is literally happening right now this last week. And there's all this controversy. Well, one of the prevailing theories is this. So the Mavs, he was up for what's called a super max contract deal. And you get that after you've played for the same team

for a couple of years and you're up for your first contract. The team has the ability to sign one player for like hundreds of millions of dollars for seven years. It's basically you're basically you're locking in saying you're our future guy. We're going to pay you all this money and he's eligible for it after he's put those years in. By them trading him, they fuck him. First of all, he loses hundreds of millions of dollars because he can't go to another team and get that super max. $ or $170 million. He loses, right? So, and everyone was like, why do they do this?

Well, the rumor is because he's 25 years old and he's already had all these injuries put on. He's, he weighs like 30 more pounds. Like a risk analysis on him. That's absolutely right. And they're going, we don't want to. Okay. So then you ask, well, then why did the Lakers take on that risk?

Well, guess what? They have the number one guy when it comes to recovering. So they can fix that. So the theory is that they're going, listen, we'll take the risk. We'll take the risk on him because we're going to have the guy who takes this more serious than anybody else in the NBA mentor him and take care of him.

Well, what's crazy about this. We'll see what happens. What's crazy about this whole recovery conversation, when you look at the actual data, people like to focus on all these wild and crazy and new tech ways of recovery. If you were to look at the, just the landscape of recovery techniques

and tools and methods, okay? Over here you have sleep. Yep, number one. Everything else is way over here. A distant second. Does it even, doesn't even come close. It's like sleep is one, two, three, four to 50. 51 is the next thing or whatever.

That's how big, and to hear them say that LeBron James sleeps that much. By the way, the same video, this researcher talked about how much you improve your athletic performance by getting more than eight hours of sleep a night. Okay, so if you're an athlete and you compete at a high level, you play sports, you do it regularly, you want to compete better, getting your performance to increase by 10% is hard. If you're playing all the time,

improving your athletic performance by 10% is a big deal. The more elite you are, the more of a big deal. It's like, it'd be like taking 30 seconds off of your quarter mile time when you're at the elite levels, right? Sleeping eight or more hours a night, you will increase your performance by 10%. That's it.

You have to say it. Who got it first right? Who got it right first? The bros. Bodybuilders have been doing this forever. How long have pro bodybuilders been taking afternoon naps for an hour to laying, just go like prioritizing sleep to optimize recovery

and do that? Like they, he's right. They have been doing that since the seventies and eighties, if not before that as like a major focus. Oh, and I read Eugene Sandow, this was the Bronze Era bodybuilding. This was like late 1800s, early 1900s. He talked all about the value of sleep

and how much it played an impact. But I mean, it's a big deal, so people are like, okay, well how do I improve my- I also think- And that's so understated. You know, I think timing and so many things matters, right? Just the time of the market, like for anything. And I think LeBron being the guy who has overemphasized

sleep, recovery, all those things, in a time when distractions and poor sleep is on the rise, I think that's part of why you see this gap of why he looks so crazy on so many levels. Because the other players are like all these other challenges with sleep. That's right. It's only getting more difficult for them while he is just hon on so many levels. Because the other players are like all these other challenges of sleep. That's right. They're just, it's only getting more difficult for them

while he is just honed in on that. And I think that's what you see when you look at Tom Brady and you look at LeBron James at their age. I mean, it's one of the most fascinating, and I know you being a science guy, like you have to appreciate like that, is to see somebody at 40 years old, like the way he's moving on the court,

what he's able to do and not get hurt is like, that is unbelievable in itself. Hate him or not, like I'm not a fan of his, a lot of the stuff he says and does, but boy that's impressive, man, that's unbelievable. You know who has one of the best sleep supplements is Legion with Lunar. Mike, in his sleep product, his Lunar,

he put, one of the only times I've ever seen anybody do this, the right dose of melatonin. Everybody else mega doses the crap out of it. Even one milligram is too much. You need to be more like half a milligram or less for you to get the right amount of melatonin to give you adequate sleep. The high doses in studies, by the way, for people that know, the reason why you see studies with

high doses of melatonin for sleep it's for jet lag. If you want to change your circadian rhythm that's when you use a high dose. Like I just travel Europe I want my circadian rhythm to travel faster. I'm gonna take five milligrams. But if it's for like nightly use you want a much lower dose. His Lunar product in Legion's Lunar has that plus the other compounds that help you fall asleep. It's one of the best nightly sleep products. There's a lot of sleep products that are like occasional.

His is one of those you can use every night. I love it too because he put them in chewables. Yeah. And not just because of what we've been joking about. Because of the candy. Yeah, not just for that. See. But I'm from getting up to pee.

Yes. So there's a lot of other great products I've talked about for sleep. See, from getting up to pee. Yes, so there's a lot of other great products I've talked about for sleep. You're right, no drinking water. But if there are pills or powder, it requires that I drink a thing of water, and doing that right before bed almost guarantees I'm up in an hour after I fall asleep

and having to pee right away. And so having a chewable tablet that I don't need any water to take it down is amazing. Dude, you guys wanna hear? Aside from it tasting like that. You wanna hear something crazy I just read? I'm gonna pull it up. I just read this. There's this crazy speculation.

There's an article going around in speculation around one of the craziest things I've ever heard, but I'm not surprised. Not surprised. So we've seen recently that GLP-1 compounds like ozempic, wego-V, some agglutide, whatever, that these are the most powerful anti-obesity or weight loss medical interventions that we've ever seen. Nothing comes close. It's so powerful that it has, or they're so effective from a weight

loss perspective, that they don't have, by the way doesn't mean they don't have their own side effects and this people's not for all that stuff, before I sound like a commercial, it's just we've never seen anything like this right? They're so effective in fact that they have affected the stock prices of companies that sell processed foods. They've actually impacted the sale of certain foods. Clothing manufacturers are starting to change the sizes of their clothing in response and we've seen for the first time ever the growth or the rate of growth of obesity not just slow down but actually stop. So for the first time in

decades, obesity in America has looks like plateaued maybe reversed a little bit and researchers like it's the GLP ones are that effective, right? So you got to think to yourself, right? Something that powerful that works with obesity, yes again I want to be clear, doesn't mean it's a pure solution, it's a panacea, but for weight loss like we've never had something that you do one thing and then it affects you like that, right? Something that powerful, you have a lot of vested interests that probably don't want that to happen. You have food companies, you have, like that's a big one. You have drug manufacturers who make blood pressure

medication, diabetes medication. It's like this is billions and billions of dollars. Well check this out. So the biggest, the most hardest hit are these processed food companies. They're actually trying to pivot, they're coming up with weight loss snacks, what do we do?

They're noticing hits. If you look at the stock market, they're losing money, they're like, what do we do, oh my God, what do we do? Fast food companies, you ready for this? They're working on GLP-1 RA blockers as additives to neutralize the effects of medicines. Wait, wait, wait, wait, wait, wait, wait.

Let me get this straight. So they're looking at putting additives in my McDonald's cheeseburger so that it basically, the signal that the GLP-1 is sending to block my appetite is to block that so that I eat over it. Neutralizes your GLP-1 is sitting to block my appetite is to block that so that I eat over. Neutralizes your GLP-1. Oh my God.

That's evil, dude. What would the point be though if you're on a GLP-1 that you would consume a product that had that? Or is it saying, or is it a hope that people are naive? They're not gonna know. Wow. They're not gonna know. Bro, that is shady.

By the way, one example of this. But of course they are. You can't get away with that. Of course. They're not gonna know. Wow. They're not gonna know. Bro, that is shady. By the way, like one example of this. But of course they are. You can't get away with that. Of course. Of course they are. They're fighting fire with fire. This is like the chemical wars. Who can out, you know, engineer each other?

What is this, Sal, speaking of this, you remind me of two things I want to bring up. Because remember this, the process food industry is a mega powerful industry. I had it on my notes to bring this up, and I didn't know you were gonna go here today, but we were talking about the GLP-1s. mega powerful industry. I had on my notes to bring this up and I didn't know you were gonna go here today, but we're talking about the GLP ones.

You know, and the propaganda wars is crazy. I mean, I get a DM all the time and the one I got yesterday is this, and it's going viral, this girl's being shared, and it's like a younger girl who went to the doctor and- You got osteopenia? Yes. Yeah, I saw it. And see, and it's like, and somebody asked me-

Oh no, it causes bone loss. Yeah, so someone DMed me and they're like, is this true? I'm like, listen, if you eat 500 calories and don't strength train, this can absolutely happen to anybody. Yeah, it has nothing to do with the GLP-1. It has nothing to do-

Even without the GLP-1. It has nothing to do with the GLP-1. It has everything to do with that person. It's starting to sell. Yeah, eating so low and not strength training, that will happen to you. That happens to anybody. Yes, and so it's not like there's something in GLP-1s

that does the bone, but it's being presented like the GLP-1. All the GLP-1 doing that. Yeah, eats away at your bone. No, right. No, and by the way, again, I want to be clear, we're not like pro, like GLP-1s will fix everything, solve everything.

No, no, it's just informing everybody. There's pros and cons. It's a tool. This is weird. By the way, I went down the rabbit hole for a bit, I only had a little bit of time, and everything. No, no, it's just informing everybody. There's pros and cons. It's a tool. This is weird. By the way, I went down the rabbit hole for a bit, I only had a little bit of time, and I'm like, are there any known GLP-1 blockers? Saccharin, Saccharin was an artificial sweetener

that they kind of stopped using for a while. Apparently that may have some effects like that. But of course, people realize, some of the craziest science that goes into chemical engineering is the science that goes into heavily processed foods. The highest paid scientists who understand chemicals and understand how to put them together to elicit changes in your body, the two places they work are the pharmaceutical industry and the processed food industry.

Those are the two biggest industries. That's where you get paid the most. By the way, the processed food industry is Those are the two biggest industries. That's where you get paid the most. By the way, the processed food industry's so powerful that they completely influenced our food pyramid, our guidelines, they're so powerful. They basically pull the strings when it comes to what's supposed to be healthy for us or not. Let's put a little GLP-1 blocker in there.

Bro. Dude, let's also put a little meth, keep them coming back. Just a little bit. Well, what will happen is people will eat it and this GLP-1 blocker will just make them crave that food more. They'll not realize it, ooh, I like it.

So how much do you know about the science around the MSG? Like how much, so I'm not that aware of it, although I remember when- Neuro, it's got some effects, neurotoxic effects. Some people will say neuro... Excitotoxin. Excitotoxin, there you go. And so some people really get bad effects from that.

So I remember noticing something. This was years ago. I think I shared it on the podcast a long time ago, briefly. And there was a time, this was when I was living in another house, the drive to work, to the studio, I drove by a Chick-fil-A every morning. And I remember starting to eat the Chick-fil-A chicken sandwiches for breakfast and they are just there to die for. They're amazing. And I would eat three of those suckers every drive on the way. And I remember talking to Katrina going like, man, I can't remember the last time

I felt an addiction to a food as strong as I feel to this thing. Like I was craving it like I never, and then later on I found out that they use MSG inside their chicken. And so it was interesting that I noticed that first, then I found out about the MSG. So I was so curious to like,

how effective is that at causing people to be addicted to the food and crave the food? The addictive properties. And how is that legal? Yeah so the addictive properties of food are not relegated to one ingredient. It's a combination of ingredients and flavor and texture that creates the addictive property right? So ingredients and flavor and texture that creates the addictive property. Right? So fat is a part of palatability. So is sugar. So is salt.

And then so are lots of other things. And when you put them together in the right formula, this is where the science comes in, but this is one of these engineers, by the way, they all used to work for the tobacco industry. It's formulas. They figure out how to put it together. And then that's what creates like sugar. Like if I gave you a packet of sugar that you would put in your coffee and you know

it tastes good but it's not as palatable as a processed food that's high in sugar because there's a combination of things. So are you saying that it's and maybe Doug can factor in. I think Chick-fil-A just figured out how to make their sandwich. That's what I say. Super palatable. You think it's more that? Oh yeah.

Because that's interesting to me because I haven't felt something like that in a long time. I know. I remember it's a wild, like, uh, I definitely, he was turning tricks for it. It was, it was wild. I mean, it's, yeah, there's not a lot of foods anymore. Uh, and I guarantee there's somebody who's listening who definitely has that feeling where you get pulled to a food so strongly and it was so hard to not get it. And then once it was out of my life for a while,

not a problem at all. Like, I mean, it's been years since I've had one, but once I introduced it, man, the pull on that. Do they use MSG? I just wanna make sure I don't- Yeah, they do. Okay, so I thought so. It's a preservative, right?

It keep food from going bad? It's a flavor enhancer. Oh, flavor enhancer. Yes. Those are from going bad. It's a flavor enhancer. Oh Well, I mean so the monosodium glutamate Yes, okay, and what is it is that all it's supposed to is enhance flavors is with yeah It's used a lot in Asian cooking. Yeah, yeah, but they put it in your stir-fry There's a debate about it, but the wellness space is pretty anti and the wellness space they've been anti forever They tend to be right They're always right, but they tend to be right when they're anti something for a long time

Remember the wellness space was anti fluoride They're anti a lot of things that people were like, ah, you're dumb and now we're like actually yeah They might have had a good point there. Yeah I mean there's it's it's not often that there's something like that where I make a connection and then later on find out There's something like that. I'm like, okay, I feel like that. Oh, that's how it works. It excites neurons in the brain when eaten. It's a drug.

So it's an excitotoxin because I think that what that means is if you excite some of the neurons too much that actually could cause damage. And so that's the fear, right? That was the fear-mongering part of it, I think. Interesting. Well, I mean, it also, but if it it does exactly what it sounds like it says it does which is and they have figured out an incredible Formulation that makes the most

Cocaine That's hilarious dude, I gotta tell you guys about a scam and just I want to be clear like I fell for this and It's it's not something that I thought like initially but I that was it was logical to me I bought this product because I want my dogs to stop barking So much and I'm like, ah, I'll put the the shot collar on I could do it on the big dog And I was like, I don't really want it, you know, you could put it to a setting where it kind of buzzes them instead of like hurts them But you know, then I have like a little wiener dog. I'm like, that's not gonna work He can't have and so I bought this product. It was like one of those sound frequency

Speakers and so think about this logically now. Okay, you're buying a product and It's trade proposing what it what annoying noise for another noise I've been yeah You can't hear the noise so because only guys are noise it is in your human that it's immediately bullshit Because like how you gonna be able to test that it's not working It's so I'm like wait a minute. They just sold me a box that you plug into the wall. Did you look it up? Yeah, it's total bullshit. It's bullshit?

Oh, no way. It's total bullshit. So the claim is that it's a different frequency that humans can't pick up on, but dogs can. This is like the dog whistle thing. You plug it in, you're like, hope you just pray that it works. Meanwhile, all it is is a box. Somebody please tell me if this has ever worked for their dogs.

I doubt it, dude. So anyway, I was just like, this has to be like a crazy scam. I've heard dog whistles before, you can hear them still. Dog whistle is different. Yeah, you can hear that, but like, that's different. A different frequency? A dog whistle is different. Oh, okay.

Oh yeah, yeah, that's different. Yeah, I was like, oh man, oh, I'm such a sucker. You know, there was this thing that I did once where you listen to these, maybe you might be able to find a video on YouTube where you listen to different frequencies and it'll tell you at what age you can't hear a particular frequency anymore. And I did it with my niece and nephew and they were able to hear things that I'm like, nothing's playing right now. They're like, yeah, you can't hear it? I'm like,

oh no, I can't hear it. What's going on? Yeah, that freaked me out. No, why am I not hearing this? Yeah, it sucks. Earlier we were talking about sleep. I got to bring something up that's really interesting. So this is a common thing that people will complain about, that they wake up and there's a common time. It's like between 1 and 3 a.m. So they'll wake up between 1 and 3 a.m. They don't know why. They wake up and they're up and it takes them a while to get back to sleep.

And there's lots of Western medicine reasons, they'll say why this may be an issue, maybe you have caffeine intake or this, that, and the other. But apparently, so this is a common complaint I used to get from clients when he came to sleep. And at the time, I had an acupuncturist, and I just remembered this the other day because we're talking about sleep,

I'm like, I want something else on sleep. And I brought, and I looked this up and I remember her telling me this. She said, now Eastern medicine communicates things very differently than Western medicine. Very differently. Like the way that they communicate this is, and they use, you know, energies in the body. Meridians and all that stuff.

Yes. So here's what they, here's what they, they attribute it to, to the body. Meridians and all that stuff. Yes. So here's what they, here's what they, they attribute it to, to the liver. So they say that your liver is overburdened or struggling and the symptoms are more, more irritability and emotional, emotional disturbances that make it difficult to fall sleep or wake us up in the middle of the night.

And they call, they say it's too much heat in the system. So, and you have more wild and disturbing dreams. So they say it's too much heat in the system and you have more wild and disturbing dreams. So they say it's the liver. You need to work on detoxifying the liver or liver strengthening herbs or whatever. And I had clients that worked with this woman and she cured them. She cured them by giving them certain herbs and working on. So I looked it up. I was reading about it. By the way, Eastern medicine, like if you're a Western medicine individual,

sometimes it sounds like woo woo and like whatever. But I do wanna say this, like although some Eastern medicine, quite a bit of it now is backed by double blind placebo controlled studies, this is medicine that was practiced for a long time. Doug, do you know how long? Yeah, Chinese medicine, 3,000 years,

Ayurvedic, 5,000 years. So when it's been practiced for that long time. Doug, do you know how long? Yeah, Chinese medicine, 3000 years, Ayurvedic, 5000 years. So when it's been practiced for that long, what you have, you don't have, they didn't use the scientific method back then, but what they did have were an incredible amount of anecdotes. So over time and time and time and time, you start to kind of see what's true and what isn't true.

So I hate it when people dismiss ancient medicine methods. I'm not saying they're always right. I hate the fact that in today's day and age with technology and the ability to communicate all over the world that we don't, our doctors don't use both. Yeah. Like why is that not part of the process

when you go in and- It's just arrogance. Whether it be a cold or it's something you're trying to figure out you got going on and the doctor doesn't lay out like kind of all your options like here's some of the things here's some natural things that you can try and take see if that makes you feel better if you don't I can prescribe this to you that could potentially kill it and like why why is that not communicated like that I think

you because there's such they're all they're all all education drug industry it is but it's also such a broad study that to get your Western medicine degree and formal education and then go get your Chinese medicine. So I don't even think you need, listen, it doesn't even need to be that crazy and extensive. By no means are any of us that proficient at Chinese medicine, but you know enough that when I get a cold, you go like, Adam, take this, this, and you don't need to be,

I don't need you to be like that, like just like the broad stroke would be good. What I'm starting to see now pop up a little bit are clinics that use all of them. So they'll have like Western Medicine doctor. Really? Yeah, they'll have, and then they'll have acupuncture, they'll have some Eastern medicine.

Naturopaths. Yeah, and the functional medicine practitioner. I mean, I guess that's what Dr. Cabral is, right? He is. No, he actually is one of the few people that has those. Yeah, he's got those, yeah. Yeah, I mean, he came up in the functional medicine practitioners. I guess that's what Dr. Cabral is, right? He is. No, he actually is one of the few people that has those. Yeah, he's got those. Yeah, I mean, he came up in the Western medicine and then went over and got all his Eastern

and so he's like the combo. So what I did, because I'm like, well, I'm gonna talk about this, I wanna give people a solution, so I went through all of our partners. Do we have any products for this? Organifi does. They have a liver detox supplement

with milk thistle, trifala, artichoke leaf, which have all been shown to help the liver, to strengthen the liver. I didn't know they had that product. Yeah. So, if you're listening and you're like, I've tried everything and I wake up in the middle of night and I don't know what the hell's going on. I mean, it's inexpensive. It's not, I mean, it won't hurt you. What's it called? It's called liver detox. And you could take it and see if it helps.

See if it helps with that. I'll pull the bottle, Doug, so I can see it. I actually feel like I haven't seen this. You haven't? I don't know, that's why I'm asking him to pull the bottle. We had a bottle of it here before. I mean, I'm sure we do, right?

We have everything, right? But we also have a lot of stuff. Liver reset. Liver reset, sorry. Can you pull it up so I can see it? Yeah, it's called liver reset. There it is right there. And it's not a new product style? They've had it for a while? No, it's called Liver Reset. There it is right there. And it's not a new product style?

They've had it for a while? No, no, they've had it for a while, right there. Oh, it does look a little familiar. Yeah, yeah, yeah. Yeah, huh, yeah. I guess I've never really looked at it. It's inexpensive, try it out if that's you. You know, see if it makes a difference,

if you sleep better. Cool. All right, last thing I gotta tell you guys this. There was this expert on, I think it was on, I don't know what platform it was, but he was talking about the factors that reduce the risk of your child being either abused or abducted or like, what prevents child predators?

Yes. No, I'll tell you, what you're referring to is not, what you're saying is. This is a movement, dude. This is not what you're what you're referring to is not what this is. This is not what you're referring to an interview that they interviewed the most prolific child abductor ever. He hit the name of the guy and he was interviewed and asked what is the number one deterrent from you piggy child. And they was it sex? Was it age? Was it race? All those things didn't matter. He didn't, he would abduct all of them except for one, one thing determined factor. Their father felt like a threat. A threat. Yes. That's what they

had. A dangerous father. Yes. Yeah. That was something that was a big deterrent. Yeah. So if you're a dad, like lift weights, man. Yeah. Be scared. Be scared. Be dangerous. I just showed that with Katrina. I mean, it makes perfect sense. I'm like, this needs to be like a whole movement, because I'm so on board with this, is like, just being that, something you can actually contribute and control is the fact that you can be big, scary and dangerous. And that's huge. Just appearing that way.

Well, what is Jordan Peterson say? He says, the Bible says it too, there's a verse, like you having the ability with them refraining is like one of the most, like, what is Jordan Peterson say? He says, the Bible says it too, there's a verse, you having the ability with them refraining is one of the most, what is it? There's a term or there's a verse for that that's slipping my mind right now. But I do, there's an old saying that's like- How important it is for us to be that way

but then also be able to be in control of that, right? Yeah, well there's one saying, it's not a verse in the Bible or anything, but it's like it's better to be a warrior in a garden than it is to be a gardener. I have that quote in Max's room. You have that in your son's room? It's in my son's room bro. The first quote I ever framed to put in his room. Wow. Yeah that's the artist in zoo. Oh is that what it is? Yeah. The world's best probiotic is Seed, hands down. They have the best researchers, the best data,

they're cutting edge. If you want the benefits of a probiotic, you gotta go with Seed. Go check them out. Go to seed.com forward slash mind pump. Use the code 25 mind pump. Get 25% off your first month's order of Seed's Daily Symbiotic.

All right, back to the show. First question is from Megs Gardner. You guys are always giving great advice on fat loss, but we get some rapid-fire tips for hard gainers? Oh man. I love hard gainers. I was going to say, that's our, I mean that's a... Adam and I, like, we identify. Yeah, yeah. You know, just to keep it real with the audience, the reason why we don't talk about it as much as we do is just because it's, it's, there's a smaller percentage of people that struggle. Yeah. Um, a lot more people struggle with losing weight. So much so that when you tell someone else you're a hard gainer,

usually people look at you like, yeah, I remember I trained myself as a trainer to not actually talk a lot about my own personal struggle or journey that way, because Mike, most of my clients couldn't identify. What a terrible problem. I wish I had your problem. I'll tell you, I'll tell you, I'll give you the things that made the biggest difference for me and the things that I saw that made a big difference for my clients that were hard gainers and I did have some that it wasn't a majority but I did have some. Here's an easy one and when I was younger I could do this. I can't do this now because I can't have dairy anymore but I would literally just tell my clients with every meal, drink a big glass of

whole milk and that would pack muscle on people inside. I told the football team that and it was definitely effective. Oh dude. It's so simple. It's a simple way to add calories and high quality protein to every single meal. It's like, how many calories are in 16 ounces of whole milk, dog? You should look that up because you add three or four of those in a day. A couple hundred calories per glass.

I mean, I have a bunch of stuff for this. I mean, uh, because there was, I remember, I remember being a 180 pound personal trainer and then, you know, obviously going all the way up to as high as two 50, right? So, and, and each, each, yeah, well two7 naked first thing in the morning so roughly 50 you know and so and I remember every hurdle right like in level and so he had breakthroughs for this the first and probably the biggest for me was staying ahead of your calories and like really prioritizing getting my protein intake

in my food early. Because a lot of hard gainers are breakfast skippers or- So common. Yes. Very, very common with hard gainers. And then they think they're going to make it. They eat a lot come lunch and dinner, but then they're just behind. And most importantly, they're behind on protein.

The other mistake I made was thinking that like, because I needed to eat and I was skinny and I would never put body fat on, I just, I would eat anything and everything that I could get my hands on, thinking I just need the calories, but then I would fill up on junk calories and not hit my macro targets in order to build muscle.

And so actually eating leaner food for the bulk of the day and then if I needed additional calories, I would add those at the night time. In other words, Hit your protein. Exactly. I'd have my macro goal if I need to hit at least 3000 calories and 200 grams of protein through whole foods. And then if I still want more on top of that, I'll add the cereal at night or the ice or the treats and stuff like that, or the protein shake or whatever that was all flavorful with peanut butter and banana and everything like that but I had an easier time because what I found was that that healthy Whole Foods was easily digestible and I could

I could eat again within two hours that really helped me pack on size. So Doug looked up like a 16 ounce glass of whole milk you eat you drink three of those a day that's 860 of those a day, that's 860 extra calories a day. And how much protein? Very easy. Oh, I don't know what the protein was. About 12 per, so about six.

I think maybe more. Look that up, Doug. But you've given yourself high quality protein, good fats, whole milk. If you could digest milk, it's healthy for you. Very easy. Here's another one. And this one I figured out later as an adult,

but if I knew it as a kid it would have been amazing. And I've recommended this to people as well. You know, rice is a great source of complex carbohydrates, easily digestible, it's a great way to get them. 16 grams each, so 16 times three, boom, you got yourself a nice amount of protein as well. Okay, so rice. Rice is great, easily digestible,

best source of carbs in my opinion for, for bulking, because you can have so much of it. Cook it in bone broth. Bone broth, yeah. And add a bouillon cube for flavor. You've just added 20 grams of protein to your rice. And it's rice. It's rice, it's protein rice, that's what you've done.

Still tastes good, yeah, it blends nicely. Oh my god, literally just instead of boiling it in water, you do it in bone broth, and then you throw some ground beef in that and that's that was like my meal for bulking when I figured this out was ground beef, rice and I would have salsa with it and then I'd have vegetables that I put a lot of olive oil on and then I would add that like a few times a day and that was incredible. Then the next tip I'll tell you is this. Powerlifting tends to put muscle on hard gainers

because hard gainers, in my experience, tend to over train a little easier. And so when I've taken hard gainers and I've reduced their volume and had them train to get strong, just get strong at squats, deadlifts, and bench, they tend to pack on the size with the calories. Last piece, I'd give palatable meats.

Don't shy away from chicken thighs, rib eyes, tri-tip, sausage, like those meats, they come with a good amount of calories because the fat, they're palatable, so you can eat a lot of them. That helped me a lot. That's where I try to chase my calories. Like that would get the calorie number up

while you're simultaneously hitting your protein target. But I really think that most hard gainers have a hard time staying on top of their calories early and simply just prioritizing that early in the day made a huge difference. Next question is from Matthew Norris 26. How do I tell if a coach is worth the investment if the only option is online?

It's a good question. You know, it's a lot of the same things you look for in an in-person coach, right? So when you're doing your assessment with them or your consulting call, and by the way, if they don't do that, then that's already a big red flag, right? You should be able to get a free consulting call with them. If they're asking a lot of questions and they're individualizing their advice and there's nuance to what they're saying and they make you feel comfortable, they make you feel like they understand where you're coming from, then that's usually a really good sign. If the coach right out the gates gives you recommendations, right out the gates tells you what they're going to do with you and isn't listening to you. Like I have a story about this. Like I'll never forget. I had a woman who hired me years ago. She came to me because she went to another personal trainer first. So she was a woman at the time.

I want to say she was in her sixties. She was, you know, kind of underweight, uh, osteo, like on the borderline of osteoporosis, went to a trainer, told the trainer what she wanted to do, strengthen my bones, strengthen my body, improve my health, and then the trainer kept saying, we're gonna get you ready, we're gonna make you look good in a bikini by the end of working with me.

And she was like, why do you keep saying that? I said nothing about a bikini. I want stronger bones, like that's my main thing. And so she came to me because she was fed up, brought it up in one of her classes, she was a teacher and one of her students used to work for me and she recommended it. And she came to me because she was fed up, brought it up in one of her classes. She was a teacher and one of her students used to work for me and she recommended. And she came to me and she was very skeptical

and she tells me later, we became very good friends, the reason why I hired you Sal was because you asked me lots of questions and you really tailored your advice, which to me was like, well yeah, that's what you're supposed to do. So I think that's the biggest thing right there. Are they really curious? Are they asking you questions? Or does it just sound like they're doing a checklist and just telling you what to do. So I think that's, that's the biggest thing right there. Like, are they really curious?

Are they asking you questions or does it just sound like they're doing a checklist and just telling you what to do? Matthew, I would tell you just to email into our team and then our team will refer you to somebody. We've got over a thousand trainers that have gone through our certification and course, many of them are online coaches and trainers. If we have availability with our trainers that are here, then they could potentially do that. So email into us and if we can't personally help you, then we'll be able to refer somebody.

What are the email? Email info at mindpumpmedia.com. Okay. Yeah. Next question is from Jenny.Huseth. I've seen lots of ads for beef organ supplements for women. Is that something good for females? And if so, what is a good reputable company to go through? You know, a beef organ supplement, like liver, like desiccated liver or something like that,

or oftentimes it'll just say beef organs, right? And it's a mix of liver, heart, kidney, whatever. Think of them as a natural B multivitamin. So there's a lot of B vitamins in those. There's some iron, which women, if, between men and women, women oftentimes need iron more so than men, I should say. Not everybody needs iron, but if someone

doesn't need iron, it's typically a woman because they menstruate every month. Just depleted. So that's the value of them is that you're comparing a beef organ supplement to a B complex supplement. Which one is better? Well, B complex supplements are going to

have more of, you know, higher doses of the B vitamins, but then people argue that beef organ supplements have co-factors that you find in the actual organs, and they're natural, right? That's what they're gonna say, they're natural. Which one would I recommend? Well, if it's general health, I'd go with beef organ.

If it's like, your doctor's like, you're low in B12, or you're low in B6, go take one that tells you exactly how much you're getting. I was gonna say, wouldn't you normally say, add one ounce of this organ meat to your beef whenever you make your beef? Ground beef or whatever. Yeah, that'll do it. I mean, if you just did that couple of times a week and hide it and disguise in there, go the whole food ways, that would be number one. And then the second option would be, we have companies like Paleo Valley that have like...

They have beef organ complex, grass-fed organ complex. Right. So that's a reputable company offer a good product, but I think we'd always go first, try and put it in your food. Right. It's cheap. You order it when you go to the butcher, what do I, I get a bunch of it. And then every time you ground up any sort of beef bison, any of those things like that, you know, throw one ounce to the, you know, 12 ounces of meat that you throw in there, and that should be good. You can't taste it, and you get really,

really nutrient dense, but yeah, women are more likely, because she said for women, and I know why, it's because when you look at B vitamin deficiencies, and iron deficiencies, they're higher in women. So, historically, beef organ supplements were relegated to bodybuilders. Bodybuilders loved that back in the day. And women, women were recommended these things.

Next question is from Andrew Booth, 31. What's your all time favorite exercise to perform? What is your favorite exercise to perform? Your deadlift, we already know that. You know, people, you're gonna say deadlift because that's my best lift, but it's actually not my favorite to perform. It's the one I'm the best at. But it's not like the one that I just, I love doing.

Makes me feel like one you're not as good at. Huh? What are you trying to say? What I'm saying is that, uh, I like deadlifts. I'm good at them, but it's not my favorite to perform. My favorite ones to perform are the ones that make me feel really good afterwards. Pull-ups tend to do that to me. Heavy carries tend to do that for me.

Then this is the bro coming out here, but arm exercises, right? I just like the pump that I get from them. Those are my favorites. But deadlifts, I'm good at them, so that's why I... Yeah, I feel like we've answered this before before and I feel like if I were to answer this just in the ten years we've been doing this if you ask me every year once different answer so I you know I find like whatever period of life I'm in at that time like I'm into something and I'm really enjoying it I'm liking it I

don't think I've ever had like I mean if you go all the way back to when I was a teenager I would say like bicep curls when I was a kid but that I'm really enjoying it, I'm liking it. I don't think I've ever had like, I mean, if you go all the way back to when I was a teenager, I would say like bicep curls when I was a kid, but I'm far from that. In fact, I skip them all the time, rarely ever do them anymore. So- Is there a lift you look forward to when you work out? Like, oh yeah, I love doing that one.

No, there's really not. Cause I, especially me, I suck at almost all the lifts, right? I'm the one who's in the middle with you guys. Like I'm not good at anything. Like there's nothing I'm- You're good at everything. No, I'm like- You're not great at anything. I'm average at everything. in the middle with you guys like I'm not good at anything like there's nothing I'm good at everything like I'm average

it's terrible good I'm not good I'm not great at anything yeah but you're good at all I'm pretty good at everything American average average across the board so nothing excites me like that it's you know I'm gonna challenge you. How about if I change the question? Is there a machine that if you see in the gym you gotta go do? I know there are for you. We've talked about them before. What is it?

Oh, the pullover machine, not a list pullover. Oh, okay. Oh yeah, I love that machine. Love that. Yeah, yeah, I mean that's probably easier is to answer like machines I love. Yeah, because there's some machines I just love. Yeah, I know, and you don't see that often

and so if I see it I'm gonna go do it right away. But like a specific lifter, I can think of times where, man, I was really in the overhead press. And I'd say right now, one of my favorite moves is just a squat because of complete transparency. I've been working out very little. But what I'll tend to do is like at least squat. And it's crazy.

I feel like if I just kind of squat, I do keep quite a bit. You know what I'm saying? Like I obviously don't look like best form of me, but the squat is such a complete movement that, and stimulates the body so well that like just doing three to four sets of squats once a week, like actually kind of keeps a decent amount of muscle on me. And so I like right now, I really dig that I can get away with kind of just doing that and you know, keep relative good strength Lower body, especially a little bit of upper body from that

But you know, it's one machine that Reese relatively recently we started using and all of us fell in love with Yeah, I mean I I definitely shift around with preferences but like cuz in high school was bench and then it was Yeah, I mean, I definitely shift around with preferences, but like, cause in high school it was bench, and then it was dance. Were you always good at bench? Yeah. Oh yeah.

Yeah, that was just something. Were you a one-plater right out the gates? Yeah. What a piece of crap you are. Brought two people to my 20s, so I saw a plate. One plate right away? Yeah.

I went up quick with that. It was, cause we went in groups when we trained with the football team and I was sort of in the skill position groups. And so I quickly got out of that into, you know, linebackers running backs and then went out of that into, and I ended up training all with the linemen, uh, because we, I could hang, uh, mainly because of the bench, like in squat too. So, and then that became my next favorite was the squat, the back load squat.

And then I got back into like Olympic ring training and then it was Olympic ring dips, which is still one of my favorites to this day. Now I'm trying to come back to overhead press and push press to be specific. And so I'm trying to put all my eggs and emphasis there to bring back that strength. So yeah, those are definitely, I'm definitely more of a pusher. I'm not a real big fan of deadlifts and carries I love. You were clean. I would clean. Yeah, that was a big one. You know what's crazy is that you know, you know I know you guys relate like when you've been doing this for so long that that you can look at a machine

Never have used it and go. Oh, that's gonna feel good. Oh, yeah, I've seen that recently I don't know if you guys have seen this I've seen Brian Shaw use it and all these big strongmen use it It's a stick you're standing up and you lay back on a flat, on a bench and it's a standing chest press. Have you seen them? No, not like that. So you're standing, you're standing

and you're putting your back up against something and you, it's a standing chest press lever, chest press. If you see it, I guarantee you're gonna be like, It's kind of interesting that, That would feel great. Like that hasn't, yeah, just knowing that, it's like, it's kind of interesting. Oh, here it is, look at this.

It's like, if I see this in a gym I'm doing that for sure why do you think why do you think they didn't make those initially like ah because it's it's it's a machine you have to have like a lever but you're right like I feel like we could have yeah like why why are we done those laying down for so long yeah I don't know I don't know yeah I hate laying down I think that's that was the one deterrent from I liked incline bench I moved moved to that quickly. Even to me it makes sense because it would take up less of a footprint too. Instead of it being a long, now this it goes up.

Well, because of the lever, it actually does take up a big. Can't take up more than it being long. I don't know, Doug, pull up that picture right there on the right with the blue shirt. No way it takes up longer than a bench laid out. Click on it, it gets smaller? What's going on? That wasn't helpful.

Yeah, to the opposite of what we're trying to do. Freaking Google. Yeah, but I mean, you can on it, it gets smaller? What's going on? That wasn't helpful. Yeah, to the opposite of what we're trying to do. Freaking Google. Yeah, but I mean, you can kind of see it. Doesn't that look like it would just feel amazing to do a chest press in that position? Yeah, I just saw a video Brian Shaw doing it. I've tried that, for sure. And he was hitting some record on it,

but I don't even know what's a lot of weight. Oh look, you could buy one. Oh cool. I would get that. Of course you could buy it. How much does that cost, Doug? Not in your budget. Request a quote. Request a quote.

Get on the phone with our sales people. We'll determine the price. Anyway, look, if you like the show, come find us on Instagram. You can find Justin at Mind Pump Justin, me at Mind Pump DeStefano, and Adam at Mind Pump Adam. 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.