Mind Pump: Raw Fitness Truth - 2544: Five Sneaky & Easy Ways to Eat More Protein & More (Listener Live Coaching)

Episode Date: March 1, 2025

Mind Pump Fit Tip: Five SNEAKY and EASY ways to BOOST protein intake. (1:48) Three PROVEN movements to increase your push press. (19:37) Grip strength and its association with longevity. (29:04) Is AI making us dumber? (33:47) Four proven ingredients for a happy, lasting marriage. (36:00) An option when you can’t get your veggies in. (43:39) Weird Science with Sal: Rupert’s Drop. (44:57) Natural formations that look REAL. (49:37) #ListenerLive question #1 – Why can't I lean down and get better muscle definition? (55:18) #ListenerLive question #2 – Does metabolism adapt upwards? (1:07:41) #ListenerLive question #3 – What specific movements can I do with my client that can help her regain that ability to do hip flexion? (1:17:18) #ListenerLive question #4 – Any guidance on calorie targets for someone of my height and activity level? (1:29:05) Related Links/Products Mentioned Ask a question to Mind Pump, live! Email: [e-mail] Visit Butcher Box for this month’s exclusive Mind Pump offer!  ** New users will receive their choice between chicken breast, ground beef, or top sirloin in every box for a year + use code MINDPUMP and get $20 off your first box. ** 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! ** Mind Pump #2450: The Smartest Way to Use Protein to Burn Fat & Build Muscle Visit Paleovalley for an exclusive offer for Mind Pump listeners! ** Discount is now automatically applied at checkout 15% off your first order! ** Mind Pump #2357: The 7 Overhead Presses Everyone Should Be Doing Handgrip strength and all-cause dementia incidence and mortality: findings from the UK Biobank prospective cohort study HANDGRIP DYNAMOMETER Study Finds That People Who Entrust Tasks to AI Are Losing Critical Thinking Skills Four Proven Ingredients of a Happy, Lasting Marriage Mind Pump #2325: Why Marriages Fail & What to Do About It With Dr. John Delony Prince Rupert's Drop vs Hydraulic Press [ 4K - Slow Motion ] ( S1 E9 ) Weird 'Square' Spotted On Mars Isn't As Mysterious As It Seems Visit NED for an exclusive offer for Mind Pump listeners! ** Code MINDPUMP at checkout for 20% off ** Train the Trainer Webinar Series Mind Pump #2385: Five Reasons Why You Should Hire a Trainer MAPS Prime Pro Webinar MAPS Prime Webinar Online Personal Training Course | Mind Pump Fitness Coaching Mind Pump #2360: What You Need to Know About GLP-1 With Dr. Tyna Moore Get your free Sample Pack with any “drink mix” purchase! Also try the new LMNT Sparkling — a bold, 16-ounce can of sparkling electrolyte water: Visit DrinkLMNT.com/MindPump Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned Dr. John Delony (@johndelony) Instagram Dr. Stacy T. Sims (@drstacysims) Instagram Justin Brink DC (@dr.justinbrink) Instagram Dr. Tyna Moore (@drtyna) 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 coached people on air. They called in. We got to help them with their health and fitness goals. But this was after the intro.

In the intro, we talk about fitness science, fat loss science, muscle building science, personal training, family life. It's a good time. The intro was 53 minutes long and then we got to those live callers. By the way, if you want to be one of those live callers, email us at live at mindpumpmedia.com. This episode is brought to you by some sponsors. The first one is ButcherBox. They deliver grass-fed meat. They deliver crepe-free pork, chicken, wild caught fish to your door. It's healthy, it's good, and it's also a great price.

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MAPS Anabolic No BS Six Pack Formula Sale. Get both for $59.99 right now. If you're interested, go to mapsfebruary.com. All right, here comes the show. A high protein diet is key to fat loss and muscle building. Look, you already know this, but sometimes it's hard to hit protein targets. Look, we're going to help you out.

We're going to give you five sneaky and easy ways you can very quickly and easily boost your protein intake. I'll give you the first one. Everybody's gonna love this one. Cook your rice in bone broth. Okay, I'm gonna give you the numbers here. One cup of uncooked rice has approximately zero grams of protein. If you cook it in two cups of bone broth, which typically use water, you now have 20 grams of protein in your rice, 20 grams of protein in the rice that you would eat normally. That's one of my favorite ones.

Do you remember if you stole this from me or not? No I didn't. I'm pretty sure this is another one of those things. No this was me for sure. No I don't think so. I'm pretty sure this was something I've been doing for a long time. We recorded it for sure.

Yeah and then I think you heard me. The editors could go back and find it. And then I think you announced on the podcast and everybody thinks it's your advice now. No. Katrina and I have been doing for a long time. We recorded it, for sure. Yeah, and then I think you heard me, and then I think you announced on the podcast, and everybody thinks it's your advice now. No. Katrina and I have been doing this forever. Have you been doing this before Mind Pump even? No.

Oh, so I taught you that. Stop. So, hey, by the way, it not only adds, I mean, think about this, right? You cook a cup of uncooked rice, right? And now when you cook it, what does it come out? It's like two cups of rice rice so that's zero grams of protein but now it's got 20 grams of protein but it also tastes way better tastes better

way better so not only adds protein but it just made it delicious so we do is we add we'll use it we'll do bone broth and then we'll add like a bouillon cube for the you know the seasoning or whatever oh my god I'm surprised people haven't like just marketed this as the anabolic rice you know, the seasoning or whatever. Oh my God. I'm surprised people haven't like just marketed. This is the anabolic rice, you know, like they will now. Yeah. Right. It's like some packaged thing. Cause this is always like, if you find these little hacks and ways to include protein, it's just becomes this anabolic product.

For sure. Somebody now is going to sell high protein rice. Yeah. That's what they're going to have. Yeah. I'm surprised that you're right. I don't know why they haven't. Do you lose more than what you think? and rice. That's what they're going to have. It's going to be a- Yeah, I'm surprised. You're right. I don't know why they haven't. Yep. Do you lose more than what you think? What do you mean? So, because obviously it gets- It absorbs it and all that.

Not only does it absorb it, but then it also like, because it boil and steam comes off a lot of- The protein ain't coming off. That's the water that's steaming off. So, all the protein that you're getting from the broth, even though a lot of the broth is getting steamed off, is getting absorbed in there.

Yeah, like one way to purify water is to boil it. It'd be really cool to measure it right after. Yeah, so like if you wanna purify any water, you boil it, you collect the steam and it's pure water. Because whatever's left didn't boil off. That would happen with bone broth as well. So what's in the rice, what's been absorbed in the rice is collagen protein.

It's 20 grams of protein in your rice. So now you have your rice and chicken or rice and meat or whatever, and you've just added, you know, typical serving, somebody will eat, well, I'll eat a couple of rice to myself, but half a cup, right? So if two cups of rice now has cooked, right? Because once you cook one cup turns into two, that's 20 grams of protein. One cup now has 10 grams I just added, or a half of that just added five, and it's sneaky, it's an easy, sneaky way to add protein. It blends really well too, so yeah,

it's actually pretty delicious. And this is good for parents, by the way. A lot of kids will eat rice, whatever. You know, you wanna add a little protein to your kids' diet, like just cook your rice and bone broth. All right, here's another one, and this one's not as unknown, but once you do this, it's like you'll never wanna go back.

And that's just to add some protein powder to your coffee. Like people like flavor. Normally I would push back on that. But ever since I had that, the Paleo Valley version with the salted caramel was like, okay, I'm in again. Because they've tried this and even comboing them together and it was chalky and you had this kind of gross because I'm a kind of a coffee purist.

But if you guys haven't tried that, that's definitely a hack. Well, the next two that you have on the list, this one and the next one, I think are probably the most important or most valuable because traditionally when I have a client that is struggling with protein intake, a lot of it is in the morning. It's just staying ahead in the, whether that's the first one or the second meal, but before noon, my clients typically

struggled the most with getting their protein intake with, because just there's not a lot of traditional breakfast foods that are high protein and same thing for some. They're protein foods but not high protein. Typical person would eat two eggs, 12 grams. Which you know, even a small female is probably gonna have to have about 30 grams of protein with breakfast. Right, but when you think of breakfast you think pancakes, waffles, you think maybe eggs with just a couple that you think hash browns, you think cereal, I mean all these things are carbs, carbs, carbs, carbs,

carbs, carbs, and then even the protein egg is minimal amount. And so anytime that you can give a client a hack or a suggestion on how to boost protein in the morning, I think those are some of the things. Yeah, and let me back up for a second too, because we just assume people understand this, and if you listen to the show for a while, you do,

but the data on a high protein diets is pretty clear. Like even when they're calorie controlled, regardless of your goal, whether it's fat loss or muscle gain, a high protein version is going to make that goal easier to hit. Like in other words, you're going to lose more fat and keep more muscle in a fat loss diet. That's high protein, and you're going to build more muscle on a high protein version of a

diet. Now, high protein, the way we're talking about, the studies will show, we'll use a round number, is about one gram of protein per pound of target body weight, which is a lot of protein. That's why this is very valuable. I just talked about a small female. Fine, okay, typical woman or small woman wants to, her target body weight's 120 pounds. 120 grams of protein a day for that person,

you know that's 40 grams of protein for breakfast, lunch, and dinner. Just to give you an example, okay, I'll use breakfast as an example, how many eggs would it take to give me 40 grams? Adam, what is it? About six grams per egg, so if you want 40, you're talking about seven eggs.

Seven eggs, what 120 pound woman or woman who wants to weigh 120 pounds is gonna eat seven egg scramble, even if you go to breakfast and they make big omelets, they're made with four eggs at most, so that's a lot, right? You're looking at what, five ounces of meat for some kind of chicken or something for lunch and then dinner. So that's a lot of protein.

So this is very important because getting that extra protein in through other methods really makes this a lot easier. And adding 20 grams of protein powder to your coffee, especially because protein powders today, even the natural ones, they've done a really good job at making them taste good. Like you mentioned, Justin, people like flavored coffee now. This is like a thing, right? 30 years ago, nobody had anything that tasted like anything in coffee. It was just coffee. Black coffee. Today, you've got Starbucks and everything is lattes and vanilla this and whatever.

If you have coffee every morning and you're getting challenged by hitting your protein art, you know, targets a 20 gram scoop blended or, you know, those little electric whisks or whatever, it froths up and it tastes good and it's got no sugar and you've just added protein, which by the way, that protein in the morning does a great job at helping to control blood sugar levels throughout the day, regardless of what you eat, which is great because that helps with your appetite and your mood, and all the behaviors that lead to either a poor diet or a good diet actually improves them all

through that sugar control. So protein and coffee. And puts you on pace, because again, the argument that I- You get behind easy. Yes, I've always found it difficult, not only for myself, but for clients, if noon or one rolled around,

and we weren't even close to halfway to your protein target, it made it almost impossible for them to get there. Well, think about it this way, if you drink two coffees a day, most people would drink coffee, would have two cups of coffee a day, you know, you could add 15 grams of protein to each. There's 30 grams of protein,

but you just add it to your day in a very easy, you know, quote unquote sneaky way. Next up is to add protein powder yogurt. This is, actually they're starting to do this themselves. There's a lot of high protein yogurts that are out there. It's because it doesn't make the yogurt taste worse. If anything, it adds a nice texture to it. So I feel silly that I didn't put this one together

a long time ago. I actually never have added protein powder to my Greek yogurt. I remember when I was showing you guys that brand, Okyos or whatever it is, and you flipped it around, you're like, oh yeah, they just add some whey protein to it. Then I went, why have I never just added whey to my protein?

So the next day, I still had some Greek yogurts that weren't the high protein ones. Just regular ones. the high protein ones. Regular ones. Yeah, regular ones. And I added a scoop of the vanilla whey in there and spun it up and then put some blueberries in it. Oh my God, it's amazing.

So I can't believe I never pieced that together. Protein powder doesn't go good in everything, but in some things it goes good and in other things it makes it better. Well especially, yogurt's one of those things. If you add it to your yogurt it's actually better. It's got kind of a tarty taste to it and then when you whip it up with something sweet like that it kind of brings down... And the texture is nice, it doesn't change it in any fundamental way, it just makes it

taste better. I don't know why I didn't piece that together a long time ago. I would have been doing that a lot more sooner had I known that. This is how effective that one is. I have a 15 year old daughter, and anybody who has teenage kids knows that it can be tough to get them to eat in a way that's geared towards any goal at all. Just getting them to not eat garbage is a big win.

And my daughter, typical 15 year old girl, she's not a big eater, she doesn't really care about eating too much. This protein in yogurt has been game changer for her. She starts out every morning now with 30 grams of protein. Whereas before I was lucky if she could, we could squeeze out 10 grams of protein in the morning. Now, 30 grams of protein, boom.

I mean, you put a little bit of granola, some berries, drizzle a little bit of honey on it, and you've got like a killer parfait, dude. I mean, it's become something that I'll have in the morning. If I don't have it in the morning, then I end up having it as a dessert at nighttime. It's such a good go-to and easy, easy to travel with and get to.

Also makes for a good morning, mid-day, or morning mid-snack or breakfast. And so that's why these two tips that you gave back to back to me are like the the strongest ones because the getting before noon Ideas on how to hit high protein are paramount to people success next is to pick high protein snacks Which you just kind of said with the yogurt Like if you like if you like to have a little bit of food in between your meals There are high protein snacks hard-boiled eggs are great very easy little salt, Tabasco some people like on top of them.

It's actually really good. Jerky, jerky's such an easy. All forms of jerky. Yeah, just an easy way to get protein. You just chew on some jerky. Cottage cheese, cheese sticks, they're not just for kids. You know, just easy, high protein snacks that, you know, you could easily, very easily, with a easy high protein snacks that, you know, you could easily, very easily,

with a couple high protein snacks, add a good 15 to 20 grams of protein to your day. Like if you add these up, by the way, your people who go from missing those targets will go to hitting their targets. If you add up some of the ones that we just talked about. Well, I would add too, the opposite is true if you choose other types of snacks.

So like one of the worst things that a client can do is snack between meals and it be a carb. Because then when it's happening. Yeah, because I used to have clients, well what if I just have a bowl of fruit? Well there's nothing wrong with fruit. Fruit's great for you, I love it, it has lots of benefits to it.

But it's mostly carbohydrates and sugar and if you're using that as your snack, then you get filled up on these carbs and then you end up missing your protein. So my thing was my clients is like you got a prayer that fruit with some sort of a protein. If you're gonna snack on something between meals then we need to have a 15 to 30 grams of protein minimum to go with that carbohydrate. Otherwise what ends up happening is all these snacks end up being all carb heavy and then it just actually makes it more difficult

to hit your protein intake. Now the last sneaky way, and I love this because it is truly sneaky, you actually almost change nothing except the source. It's the switch from conventional beef to grass-fed beef. In other words, so this is why it's so sneaky, it's people are like, what are you talking about? The same size ribeye or the same size tri tip

that's grass fed versus conventional is significantly higher in protein. Yeah, I remember one of the last butcher box commercials, we talked about this and Doug pulled it up. It was more than I actually had thought. I knew there was a little bit of a difference. Are you able to pull up the comparisons, Doug? But he pulled it up one of the last times

that we talked about butcher box, and I was blown away by the difference of, and I think you did it in a pound or an eight ounce steak, I don't remember what you did in a, like a, I think a- We did a rib eye comparison, I think it was. I think it was too. Yeah, and it's just because grass-fed meat is leaner, and it has more protein per ounce.

So eight ounces, you know. Packs of punch. An eight ounce ribeye that's grass-fed versus not grass-fed is more protein, less fat is the reason for it. What are you finding there, Doug? Trying to get the numbers here for you. No worries.

But yeah, it was a significant number to the point where if all you ate was grass-fed beef versus if all you ate or mostly what you ate was conventional, it would, for the average person, you know, you're looking at another 20, 30 grams of protein throughout the day and all you did was change the source. You didn't change the ounces. You didn't change the size. It's just higher.

Those are the best hacks when it's already, it reflects what you're already eating and what you're already doing. You're just kind of switching it out. In fact, I think, because you hear people say this, right? Like, I switched to grass-fed meat and I built more muscle. And then what they do is they go, oh, it's because it's healthier, because it's better, you know, whatever. I think they're just eating more protein, I realize.

So it's 10 more grams in just an eight ounce steak. So an eight ounce steak, it is substantial. You must have a better Google than Doug. I guess so. It's not coming up for me for some reason. 10 more grams in just a eight ounce steak. So an eight ounce steak, it is substantial. You must have a better Google than Doug. I guess so. It's not coming up for me for some reason. It's still spinning over there. Well, what did you do?

I did protein and grass-fed beef versus regular. I put ribeye, so maybe that was my problem. Oh yeah, so yeah, it's a 10 gram difference. 10 grams per eight ounces. And just eight ounces. So you're talking about like in a- That's typically a serving for me. Right, right, so like a whole pound,

well I eat more like a, you eat more like a pound. No, I eat more than that, yeah. Yeah, you eat like a pound, so you're talking about 10, 20 grams more of protein. Consistently, yeah. So yeah, if you eat red meat once or twice a day, that's a significant difference. Significant, not only that, but the grass-fed,

I mean I know we're talking about protein, so you get more protein, but then there's also differences. And it's lower calorie. So you're getting 10 more grams of protein for less calories, which is huge. In fact, on a calorie per calorie basis, it's even more protein than what we said. Like a 10 ounce. I think that was maybe the dramatic difference that we.

Yeah, like you'd eat 10 ounces of grass-fed to equal the calories of eight ounces of the other ones, so it's not just 10 grams of protein, it's probably more like 15 or or more yeah because the calories are lower because it was definitely a lot more than I had anticipated I did I knew it was better but I didn't know it was that much of a difference that that's a significant difference and then you know the other side of this is I know if I would have known that sorry to interrupt you but I wish I would have known that

because that would have been this I love things like this when I was in prep like these are easy ways to just manually, or I mean to organically change the calorie reduction. It's like I would have done non-grass-fed when I'm bulking and then when I go to a cut, I would just switch to grass-fed. So it's the same volume. Yeah, yeah, so same everything.

You wanna know what's crazy about what you're saying right now? It's gonna blow everybody's mind right now. An eight ounce, let's say eight ounce conventional steak versus an eight ounce grass-fed steak eight ounce conventional steak versus an eight ounce grass fed steak. The grass fed steak is less in calories, same volume, same size, but the grass fed meat is going to produce more satiety. You get the higher in protein. In other words, you're going to eat less calories, get more protein and get more full.

Perfect strategy for cutting. That's like a win, win, win. I can't think of a better strategy yeah to helping your fat loss goals then switching to grass-fed I mean if you think about it like that's why I said I would have done this I always look for stuff like this when I was prepping of like keeping things consistent and just like tweaking like that's why you're doing a radical right that's why I like the cups of rice like it wouldn't bulk time it was cup and a half to two cups for every servings. Then when I was cut time, it would go down to a cup

and then half cup. It's just easy to like everything else stays the same. I just manage the portion size of a food. But with this, you wouldn't have to manage a portion. No, you just change from one. If anything, you could have, you could have made the portion size larger. Yeah. And keep, that's pretty crazy. But it was perfect because it would reduce calories, which is what you were, I had to do in a cut anyway. So yeah, I wish I

would have known. I didn't know that. I didn't realize it was that much of a difference. That would've been a strategy. And then what I was gonna add to that, with grass fed, you also have all the other benefits like the better fatty acid profile, which is really the selling point, because the fatty acid profile is better and healthier,

and it's higher in a type of fat called CLA, and all things being equal, so this is overstated typically, so everybody relax, I'm not trying to say CLA is a fat burner, but all things being equal, CLA is a fat burning fatty acid in comparison to other fatty acids. In other words, same, you know, everything's the same,

fat's the same, one's high in CLA, the other one's lower, you're probably, you're gonna get more of a fat burning effect from the higher CLA because of its effects. Yeah, and you know, so we do tri-tip from ButcherBox a lot, a lot. And oh, I eat a ton of it. But it's funny because I'm getting more protein. And without realizing it, I'm getting more protein,

which is my favorite piece of this. Well, we've been blasted with all this rainy weather, but I've been meaning to do, I wanna do Doug's beef jerky, so I'm gonna do, or I'll do my own recipe, but I'm gonna do the beef jerky, so I'm waiting for it. He brought that, he brought some for us, it was so good. I know, it was so good. So I can't wait to see how it tastes.

Are you gonna do the same? No, I'll do a different one, see if I can compete, you know, see what you guys think, whose was better or something like that, so we'll find, narrow down to what the best recipe is for it. All right, so I gotta ask you, Justin, so you are in the process, you're the perfect person to ask for this,

you're in the process of doing series like Adam did except yours is geared around hitting ridiculous. You're just geared around not getting results. Yep. Is that what you're gonna say? He's talking about shit. You're, you're, you're.

We'll see buddy. Why you gotta make it worse? You're putting your heart on it. I know, that's what I was trying to sabotage you. He's out there with a four hour workout today. He's just poking the bear. Yeah. No, I mean, so your goal with the series

is to push press an ungodly weight, 315 pounds, above your head. I know. Which by the way, people, like a push press is like a standing press, but you use leg drive to boost it. Yeah, you get some English, yeah. You're able to use your hips in that extension. Which I gotta say, I think the push press,

of all the pushing exercises, is one of the most, like it speaks to your strength as a human being more than any other press. Because it's using the legs, the back, explosive, it's power, stabilization of the top. It's all encompassing. It really has always been one of my favorite lifts. And it's just just I don't know

I think somebody threw an idea out there and and I just was like immediately like that's what I'm gonna do because it that lift has always just resonated with me because it's like an expression of just power and grit and strength and I really feel like it's one of those staple Exercises that should be instead instead of how much you bench, I feel like this should be like a new standard. Way more impressive to me. The last time we talked about this, it's the squat or the upper body.

Totally. It's 100% the squat or the upper body. I mean, shoot, if you just overhead press really, really strong and squat it really strong, you'd have a pretty damn good physique, too. Your body's gonna reflect that. I mean, everything from your core, shoulders, chest, back, that all has to stabilize to do both those movements.

I mean that would be a fun experiment right there is to literally just, you should do something like that because you could totally do something like that. All you do is push, press, and squat. Don't do anything else. It's like literally don't do anything else, just push, press, and squat for a period of time and just see what kind of strength and physique you have.

I was gonna ask you, Justin, so aside from practicing the push press, because your goal is to hit 315. Right, yeah, specificity. Are there a few lifts or exercises that you're doing that you know contribute the most? Continuously, yeah. I mean, it's variations of it, but for the most part, so I do a lot of carries.

Overhead. Overhead carries. Huge for that lockout strength and just stability and support. And so, I mean, and I remember when you guys had first started to incorporate this, like, overhead carry. Learned it from you. What that did for, yeah, your overall strength with press is because too, it's like your body just naturally kind of conserves energy and it conserves like the amount of force you apply. And so like if you're not really pressing to that full extension or you're staying up there, you know, it's not exerting a lot of that force, you know, at the top. And so to try and like

overemphasize that for me is a huge part of the process. I added, I very quickly added 10 or 15 pounds to my overhead press by practicing overhead carries with kettlebells. Yeah. And I would press them above my head just like you taught us. And then I just walk and I'd walk for 20 steps, turn around, stay stable, walk back. And it just added strength to my overhead press. I think that's part of the reason why I was always such a huge fan of the Z press because

it kind of forces you to do that. I think a lot of people when they press to Justin's point one they don't get full extension so you don't get that in range strength you don't hold it up there when you get up there everybody presses and comes right back down so you don't get that same type of strength where when I would Z press you'd have to fully extend and stabilize from it and just Having to do that between every rep And not ever really training that way. I think I noticed a huge difference in that and then Okay, so overhead carries. I also see you doing you always talk about always always talk about

kettlebell Presses, but you always mentioned the spiral Yeah I'm always adding that rotational element to it, and you guys have noticed this in a lot of the program when we get into the maps programs, and you guys always tease me like, oh, we're gonna throw some rotation in here? Yes, we are.

And it's just because it's such a smooth function of the shoulder that it's just this natural spiraling effect that your body has the ability to stabilize and have strength. For me too, it reinforces a lot of that stability with rotation. I'm challenging it. People listen and don't understand. You can do this with a dumbbell too, I guess, but it really, what's happening is you're getting the elbow, you're getting the humorous from the straight top position comes down to the side, but then it has to come down the

front, come all the way down. All the way down. So you're getting such a full range of motion. Everything's full range. Yeah. That I'm trying to express with this because like, um, there's leaks, there's leaks in, in performance, there's leaks in performance, there's leaks in strength where a lot of times

momentum can come into that. And so I'm trying to slow down and really like overemphasize every function of the shoulder and trying to squeeze in those moments for strength. And so to have rotation in there is a huge part of the process for making sure that I'm continuously activated and producing that kind of strength. Now here's one that's surprising because and I want to hear your thought process because I

rationalize it I think I understand. When we were talking it was yesterday and I was asking you like what are you doing how you gonna hit this weight? 315 overhead presses or push press crazy. Yep. And we're talking, and you said you're going to work a lot on your front squat. And I think I understand why, but explain. Is it front rack position?

Is that the thought? He's a front rack position. It's, it's, I'm acclimating to the heavier load. Um, and two, just like the overhead carry where I'm, I'm using locomotion. I'm walking and I'm stressing that overhead position. Um, and, and I'm, I'm strong in that. So I'm overcoming any kind of like, um, in any, any one of those, those factors where it's like pushing me to the side or pushing me into rotation, you know,

I'm going to be able to stabilize it and maintain that control. Same thing here, the rack position. So even just getting into that position with a heavy load, like I want to be so comfortable in that, into now connecting the leg drive. So I'm, and I haven't done a lot of front squats in a while. And so I've been very back loaded, heavy and focused. So for me, it's like I can get real comfortable now just having that on my chest, and I have that piece figured out, I have this piece figured out, which both of those are like, if you're looking at a bench press and you're thinking about where the toughest parts of

that lift are, it's the lift off or it's the lockout. Right. The two ends. Yeah. I'm working on those two ends because in the middle, I already know I have this type of generated force. When you do your push press, you're not going into a split stance at the top, right? You're not doing the Olympic split.

You're literally bilateral push press. I don't know if they call that a jerk, but yeah, I'm not going into the split stance to stabilize it. It's just a raw push press. It's so fun. Where do you think you're at right now with it? You haven't started to really push in the weight yet. You're in the beginning of, you're getting going.

Yeah, it's stabilizing everything and getting the strength there. So I've been holding 315 and I've been able to front squat 315 pretty. Wait, you're holding it? So you're unracking? Oh, just on the rack position. Oh, oh yeah, yeah, yeah. But I've been pressing like 225 and it's getting a lot easier. I've never pressed it. I think at one time in my life, I pushed press 225. Yeah. Well, I mean, it's, I don't know, I, I, I've been through sort of ups and downs with this. Like I've, I've had moments where I'm like, Oh my God, like I, I feel like I'm 80 years

old and I don't know what I'm doing. And then the next day I'm just like, Oh my God, all the strength came back and the connection started to get a lot more, it increased substantially. So it's just kind of working through this initial shock of it in the beginning. And I think I'm starting to kind of get over that, get over that hump of like, well, okay, now I have to, now I have to really start

to kind of stress it a bit more. Do you want Adam and I on the day you try for the max, because you're just gonna be a day where you're trying to go for it. You want us to come in and tackle you? You want us tackling you? You don't want to slap me, I want you to put some shit.

Smelling salts on me. You can't do that. You know how bad he'll get? Yeah, yeah. We gotta be careful, we push it too hard. I just want you to do, you know what's so cool, I want you to get it, because then that really puts the pressure on Sal

to have to do something cool. I mean, I did a series, I did something pretty impressive, you're gonna do something that's pretty impressive, and then everyone's gonna be like, what about Sal? Can he do anything impressive? Probably not, probably not. I could beat you guys at worst. I was just saying.

That's impressive at one time. Yeah. Yeah. Hey, speaking of strength, speaking of strength, uh, I pulled up a study on grip strength and its association with, um, it's associated with, with longevity. Uh, it's the data on that is pretty crazy. I'm going to see if I can, oh, here it is. All right. I pull it up. So grip strength for, for people listening, really it's just

a proxy for overall strength. So there's nothing special about like how strong your grip is. Aside from the fact that if it's really strong or it's really weak, it's a pretty good indicator that the rest of you is either really strong or really weak. I want to say something about this. It doesn't make it flawed. It's just there's an obvious correlation here that anybody who's lifted weights for an extended period of time has probably, and then not, and then gone back has noticed this. Like I always notice this.

Just carrying around dumbbells and barbells three times a week makes you have really good grip strength. I mean, significantly better than not doing it. Yeah. So it's just like, there's not like this, like sometimes I think people here at Stoney, then now they're over there doing the gripper all day. significantly better than not doing it. So it's just like, there's not like this, sometimes I think people here that study

and then now they're over there doing the gripper all day. Listen, if you are grabbing sets of dumbbells and barbells three times a week, this is gonna apply to you. You're gonna have, you're on the upper end of strength. Yes, and here's what they do with it. What they do is they say, what's an easy test we can do in studies or in a doctor's office that would tell us how strong the app the person is. So

yeah we could have you squat, we could have you try and deadlift, they're doing overhead press, but none of those are easy because someone might be able to do them or whatever. We get to teach them. What's really easy is I can have someone while they're seated in my office as a doctor here squeezes gripper, we see what that says and we know how strongly that correlates to either being overall weak or overall strong. It's an easy way to measure force production.

That's it. Otherwise, there's not a lot of tests that are easy to do that with. So check this out. People with the lowest levels of hand grip strength, so when you look at the chart, right, the people who were in the bottom, like 25%, had a 72% higher risk of developing dementia

and an 87% higher risk of dying from dementia. Jesus. So strength, by the way, okay, now I'm gonna piss off all the bodybuilders. This doesn't mean that if you're like Mr. Olympia, you're gonna have great longevity because you could break a brick with your grip because there are trade-offs, right? You need the extreme levels of strength.

You're probably doing things that are sacrificing longevity. Like you're probably training like crazy. You're all you're doing is dedicating your life to building muscle. Maybe you're taking anabolic steroids, et cetera, et cetera. So this is all within the range of healthy. Okay. So for, I know people listening,

some people maybe they're like, cool, I got great longevity, you know. I'm gonna keep taking D-ball. That's not, there's extremes, right? But generally speaking, strength is an incredible predictor of mortality. And they're finding in this data that it's better than almost any other single thing.

Like it's better than any other measurement we can do. Which is great for doctors and insurance companies and health care providers. Shift in that direction completely. It's not a complicated test. You could get a hand dynamometer, you have your patient come in, here squeeze this real hard. Okay, we're in this category, we got to go do some more tests or whatever. It'd be so cool. It's so non-invasive, it's so easy.

It'd be so cool if we could actually, if we had the technology to be able to tell, like for example, where your body fat percentage, strength, weight, everything is right now, obviously you know in the triangle of longevity aesthetics or that you're obviously away from longevity and more towards, but it would be cool if that, there was the ability for us to kind of keep a running tabs on that.

Like, you know, like, oh, I'm this far over. And actually if I scaled back to three times a week lifting and did a little bit more walking or this, I would be more, it'd be so cool if we, you think science will ever get there to per the, per the body. Cause it's all going to be unique to each person too. Like some people's body types will need less strength training and more strength training than others,

and some would need more cardiovascular. It'd be really cool if we had the metrics to be like, Adam, for you, for optimal longevity, it's this many times a lifting, this much stuff. Here's homeostasis, here's where you're at right now in sort of that chart, yeah. Yeah, I think AI will help with that, because what you're talking about is aggregating

an incredible amount of data and variables Right. That's what that would take is like you'd have to wear something continuously Yeah, and it would have to have so much data from so many people And be able to make connections from all that data that then it could say with no, you know relative accuracy You know, here's here's your risk. Yeah, but it's just tons and tons and tons of data That's record but AI does that really well. So speaking of AI, by the way, there was a study that came out, which is a duh, it's one of those duh studies,

that people, the more people use AI. I'm gonna put it down where we get. I'm gonna, but. Yeah, yeah. Pretty much. I mean, I'm sure that's true. I mean, that's it. I mean, that's like, look at, and you know it's a perfect example of it. I know we've talked about this before is. No, you're right, yeah. Pretty much. I mean, I'm sure that's true. I mean, that's it. I mean, that's like, look at,

and you know it's a perfect example of it. I know we've talked about this before is. It's a Google search. No, you're right, dude. I used to. You literally, that's almost the title of the article. Oh, really? Yeah, it's, the title of the article is

study finds that people who entrust tasks to AI are losing critical thinking skills. I mean, I remember, I clearly remember priding myself on like my ability to to memorize a drive and people's phone numbers. And it's like, those two examples alone, I've seen the change in that. There was a time when you memorized your best friend's phone number,

because you had to call it and dial it on the dial every single day, and you knew everybody's phone number. There was a time when we didn't have navigation systems in our car and so if I went to a party or a house, like I'd have to remember the big oak tree, we went through the third blue house, like and you just, you trained yourself to do that

and I was really good at that and then I like, I'm terrible at it now. So I'm not, I didn't just like kind of lose that skill. Like I went, I went from someone who I would consider myself smart in that area to dumb in that area in a period of a decade and a half, two decades. We talk to each other many, many times a day. We've known each other for 10 years.

Do any of you guys know any of our phone numbers? I don't know what your guys' phone numbers are. No. If my phone died and I was like stranded. Completely outsourced that. Like oh I gotta call one of my buddies to help me out. Be screwed. I'd call my mom's old phone number, it doesn't gotta call one of my buddies to help me out. Be screwed. Yeah. I'd call my mom's old phone number,

it doesn't work anymore, it's the only one I remember. You know what I mean? I mean, I know Katrina's only because like, halfway through our relationship, she gave me so much shit that I didn't know her phone number by heart, you know? Like, well, it's been in my phone forever. I remember Jenny's phone number from the song.

Eight, six, seven, five, three, oh, nine. Eight, six, seven, five, three, oh, nine. You know they had to change that number because so many people were calling it and it was an actual real number. Really? They had to get rid of it. If you call it right now, it's not a real number.

8 6 7 5 3 0 9. Yeah, no, I don't know. Oh, God, what are you seeing? It's beautiful. It's so good, right? It's so good. It's so good. It's so good.

It's my heart. I love it, it's so great. Hey, speaking of relationships, I got a cool, you'll love this. You love stuff like this. I do like, I like relationship and marriage and dad talk. So I got a great, you told me, hey Sal, look something like this up, it'll be cool to talk about

if there's anything on it. So there are four, this was published recently, it was actually this week, 2025, four proven ingredients of a happy lasting marriage. And they have the percentages of odd improvement with each of these things so percent higher odds of being very happy in marriage related to these four things. Are they, you want to guess what any of them are? Yeah well are they activities that we would do together? Are they habits and behaviors? All of the above. Okay all the above. Actually I don't think

you guys will guess any of these because there's so many things you could think of, right? But these are the four highest contributors to improvements and odds of happiness in your marriage. Well, I would think, one, something that's related to setting a goal and accomplishing it together. So building something together, so I don't know what that would...

It's not in one of these. Okay, that's not one of them? No. Is reading together, reading together, or something that's related to growing? Kind of. So let me go with the first one. They gave the biggest percentage increase.

Okay. They call it the highest commitment. So here's how they rated this. People who agreed that the relationship with their spouse was one of the most important things in their lives. So people who said, is your relationship with your spouse one of the most important things in your life. So people who said is your is your relationship with your spouse one of the most important things in your life? People who

said yes it's either the most important or definitely one of the most important thing that led to in women a almost 400% increase in odds of being happy with men a 234% increase. So simply agreeing that this is one of the most important things. Prioritizing it is a number one. Just prioritizing it and saying this is one of the most important things in my life made a huge difference. That sounds obvious. Here's the other one.

A protective spouse. Having a protective spouse. So when spouses were presented with a list of 10 attributes and asked to report how well each trait described their spouse using a response range of not all true to definitely true. So it was like it was like a word list that include personal traits of ambitious, protective, confident, physically strong, etc. etc. Wives who felt it was definitely true that their husbands were protective were 137% more likely to be very happy in their marriage.

Wow. Yes, yes. Husbands who reported that they have highly protective wives were 61% more likely to say that they were happily married. Is that, guys report that often? Yeah, like my wife's very protective of me and my marriage. You know, like I don't know what that means with a wife. I think that means that she. Yeah, I guess, yeah, you have to define that. Like she was crazy.

Well, so. So. They're gonna explain it. Protectiveness, the meaning is important. Hypervigilance. The wives are happier when they're married to men who make them feel physically and emotionally safe. So that was for the wives. Husbands are happier when they report that their wives are protective as well. So it encompasses more than physical safety. But the husbands themselves,

and I think it's mostly for men, they're saying that it's men who feel like, I feel like safe with my wife. I could tell her anything. And she's very, you know, protective. So it's pretty good, right? You can put your guard down. Yeah, that is interesting. Alright, the next thing, this was actually a pretty big one. If a husband and wife regularly attend a religious worship service on a regular basis, right, so if they both go to church regularly. For men, it was a 212% increase in the odds of being happy, and for women, a 112%.

So of all the ones you listed, I think that's one of the best ones, because giving somebody something tactical is far more, yeah, like all the other ones are like obscure, like do I say our relationship, yeah, I say our relationship is more important. What does that mean? Yeah, what all the other ones are like obscure like, you know, do I prior do I say our relationship? Yeah, I say our relationship What does that look like how does that manifest how do you get better at that? It's like mmm, but giving me That's why I like things like I I mean

I've tried to share on this podcast simple things that were tactical that I know has worked incredibly for us I I think in this day and age that I know has worked incredibly for us. I, I think in this day and age, uh, breaking away from your phone and creating just space was huge. Like that, that simple thing of Katrina and I leaving our phones in the house and going for a 20 minute walk, huge, huge. And you would think, wow.

Sounds so silly. Sounds so silly. But, but it's a tactical thing that someone who's in a marriage who wants to improve their connection relationship, like try that, go apply that, agree that your phone stay home, go walk for 20 minutes, no agenda, just enjoy each other's company, see what happens, you'll be blown away. Another one, going through an audio book together, like, and don't overthink it, does it need to be about marriage? No, pick a subject, anything you guys both want to listen to,

but listen to an audio book for 30 minutes. Growing together is what's huge. Huge, huge. I mean, I like stuff like that when I read something that I'm like, oh, that's something. I love the John Delaney one that we try and practice. Before Katrina and I do anything, we're getting ready to take off the truckie,

we're trying to figure out what day, what time, what's gonna happen. Katrina will always go like, okay, what are your expectations of how today goes? And I'll be like, well, I'm gonna go to work, and then I'm gonna do this, and then hopefully you're packed up, and we can do this and we can do that.

And she'll go, oh wow, actually, I was gonna wait to do this, and I didn't wanna leave till then. And I think Max, and it's like, oh okay, good, we're on the same, like just having a conversation before a day or an event of each other's expectation, massive tactical thing that you can do. Yeah, I like those.

Okay, so there's a fourth one here. So I said the people who ranked the relationship as of the highest priority, people who said that their spouse was protective when they attended a worship service together regularly, and then the last one was frequent date nights, which I think a lot of people know that. I think everybody hears of people know that. I think everybody hears that right? 114% increase in odds of being happy for a husband and a 56% increase in odds of being happy for a wife.

That's another good one too because I know a lot of couples who don't like make, they, you know, again, just say oh we try it but it's like no, do you make a night every week? And I've met a lot of couples, oh yeah. What's your night? Do you guys have a night that you do? No.

I mean, it varies, but it's either Thursday night or Friday night, yeah. Yeah, we do Friday night. Every Friday night for Jessica and I, that's our date night. We have a nanny come, it's like scheduled, done deal, and we take off and spend together Yeah, I think too like just knowing that you're both on pursuits of personal growth is a huge piece to that

and so if getting an outside party like if it's therapy if it's a counselor if it's like, you know somebody you trust to like kind of You know give you some real feedback. That's not your significant other Yeah, so you can really look at yourself in an honest way. That's what I'm contributing. And I'm not putting the pressure on, it's just knowing that they're kind of on a similar journey. That is huge.

I think it's necessary, you have to, because we know the stats on couples that one of them goes on a weight loss journey and the other one doesn't. Divorce rate spikes. Yeah, divorce rate is crazy. That's actually a big risk. One loss journey and the other one doesn't. Divorce rate spikes. Yeah divorce rate is crazy. One person grows the other person doesn't. And what that is it has nothing to do with one was fat and then they got thin. It has everything to do with like one's growth minded. One is trying to make significant improvements on them themselves and if the other partner is

not along for the ride and doing it then the likelihood which would be no different in any other aspect if someone is going to counseling, working on other partner is not along for the ride and doing it, then the likelihood, which would be no different in any other aspect, if someone is going to counseling, working on therapy, trying to better themselves, but the spouse is refusing to do that, I could probably tell you with certainty, yeah, that relationship's not gonna work either, you know? It takes both people wanting to actively pursue growth.

I saw you drinking the green juice. How often are you doing that? So I'm like, I always try if I know that I've put like a day or two back to back where I haven't got any vegetables, that's one way. Or I'm fighting a cold right now. If I'm fighting a cold, I'll be doing it, yeah. I'm still on the tail end of it right now,

but as soon as I feel it coming on, through the full duration of the cold, I'm trying to do at least one or two during the whole, that's one of the ways that- One or two a day. Yeah. I gotta get back on it. I haven't had the green juice in a, I do it first and I forget. I always feel better.

I always, you know, I can't- It's weird, you can't put my finger on it. I don't know if it's Ashwagandha, I don't know if it's because I'm lacking some of those micronutrients. I don't know what it is, but there's something about the green juice when I think it. And I have to say, I mean, Organifi, like I've tried a lot. I mean, my entire training career, I've tried different green juices. Green juices are disgusting. Yeah. And theirs tastes good.

Doesn't taste like grass. No, it tastes, it's got this kind of- It's got to the micronutrient thing though. Cause I mean, even, I mean, I tried to get like a multivitamin and you know, make sure like, cause I, I don't know, I've been thinking a lot about the quality of our food and how like shitty it is and how it's like really degraded over the years and I I don't know I think that is like an even if I feel like I'm on top of like eating vegetables or like consistency and all that like still

adding that like it's a big impact. Yeah dude you brought up tail end you reminded me of this is so off like topic but one of the most fascinating things so first I'll tell you how I got here do you guys ever watch those videos online one of the most fascinating things. So first, so I'll tell you how I got here. Do you guys ever watch those videos online? One of my favorite reels to watch that I could get sucked in is that, what are those, are those hydraulic machines? And they'll put something in there to crush it. I watched those videos too.

Yeah, I saw one with a Nokia phone, the old one. They're making jokes about it. I love electronics getting crushed. Dude, so do you guys know what a Rupert's drop is? No, it's not. Doug, Google hydraulic machine Rupert's drop. If you melt glass and allow it to drop into water. So it's like the strongest formation.

It's one, it's glass. It's one of the strongest things we've identified ever. A hydraulic press. Why is that? A hydraulic press won't be able to crush it. It smashes on it, it'll dent the freaking machine. That's crazy. It's glass, but because of the way it forms in the water,

because of the way it cools and forms, the internal tension or something like that, let me see if Doug's got one. Okay, that's a Rupert's drop. So it looks like a tadpole, right? Yeah. And it's super, Doug, maybe look up Rupert drop strength. It's so strong that one of those.

Looks like a sperm, what are you talking about? So you're telling me it's so strong that one of those hydraulic pressures can't even break it? No. Wow. I mean, I think you have to have one that's incredibly. And it's melted glass? It's just glass.

It's just glass. It's glass, and maybe, Doug, you can look up, okay, is Rupert Strop or drops made of glass that can withstand compressive forces of up to, oh my God, 664, is that thousand or point? Thousand. 664,000 Newtons. Newtons.

That makes it as strong as steel. Can you look at it? So why, why aren't about diamonds, why aren't like windows and stuff made of it? Here's what's crazy about it. So you saw that tadpole looking thing, right? Yeah. So that's the drop part is that strong.

If you flick the tail just a little bit, the entire thing explodes. What? The entire thing explodes. If you just, if you break the tail, the whole thing explodes. It's got the strangest properties. That's so weird.

I went down a rabbit hole of looking at this. So would it be useless to make like a window out of it or something like that? Of course, yeah, because of that. So what does that say, Doug, on the explanation? Yeah, it comes from the way it cools. So it's dropped into water and it inside cools more slowly. It creates a residual stress field in the glass with the outside compressed and the inside in tension. The drops hemispherical shape and the high compressive stresses in the

exterior also contribute to its strength. But if you break the tail, the entire thing shatters. Does it take a certain type of a flame to melt down to that or it's just, I think you just melt it. Just, you know, get hot, hot enough and it'll melt down. Yeah. It felt like if you mute that Doug, so we could see like it's so, I went down a rabbit hole of this because I saw this hydraulic press smashing it

and it dented whatever the press was. And I was like, wow. Is there anything Sal that we use this for? I don't know, that's a good question. That's a really, really good question. Let's see what it does here. Yeah, I don't know, it's a long video. You picked an 11 minute video to show us this. Well, it's the first, really good question. Let's see what it does here. That's a long video. You picked an 11 minute video to show us this.

Well, it's the first thing that came up. He's such a good Googler. He's the best. You've ever seen your leg. But yeah, it's a. What do they call that glass that's formed from lightning, you know, and sand? Is it lightning glass?

I might, yeah, that'd be too obvious. What's it called? It's lightning glass? Oh, I might. Yeah, that'd be too obvious. What's it called? It's lightning glass. I've never even heard. I'm so interested if we use it for something. Justin, what you're talking about, I think, is when lightning hits sand. Yeah, it is.

That's what I'm saying. Yeah, and it makes a lightning. Yeah, but it might be called lightning. Oh, here you go. Oh, that was going to show it. Then you paused it. OK, let's see this. So see how gentle he is with the tail?

So if he would flick that tail, it would shatter the whole thing. The whole thing shatters. Now watch, he's gonna measure how much pressure was, look how many tons was on that little tiny thing. 20 tons. 20 tons it took to crush it. Wow.

Isn't that wild? But if you flick that little tail, for whatever reason, and I don't know the science behind this, I would love somebody to write in who understands this, it breaks the whole thing and it explodes the whole thing. So I wanna know how we found, got to this. I think Prince Rupert, I'm guessing, I don't know.

Who's Prince Rupert? How is it discovered? You had me convinced. Prince Rupert was just, he was melting glass. He was bored in his chambers. Melt more glass. You would think that we use this for something. I don't think you can because of the tail though.

He was an alchemist probably. Yeah, I don't think you can because of the whole tail. Anyway, isn't that cool? Yeah, it is. Yeah, I think that's really cool. Some nerdy styles. Justin, I was gonna ask you if you saw the Mars image, did we bring this up yet?

We haven't. No. No. Yeah, I did. Google, square on Mars. Yeah. Square on Mars? Right. We took a picture.

We're taking pictures of Mars. Yeah. And people are like speculating. OK. Have you ever seen, OK, before that, though, have you ever seen, like, in South America, they've finally kind of flown over the jungle with this LIDAR technology?

Yeah. And you can, you can visibly see where these structures, uh, it used to be like the foundation of them, like little, and, and they've uncovered so many cities, like buried cities in there and everything. This looks exactly like that. It's like very similar in terms of like a square structure of a, of a foundation on Mars So it's like really hard to describe that as a natural formation. Well, you could so that's it right there

He's course see the square. I do so we just saw that on Mars. There's a lot of speculation That's that's a that's a lot of speculation for that picture. Well You see the full square so you remember remember when they had the... Yeah, kind of, yeah. Remember when they flew over and they had like this face image? Yeah, but that was the shadows. It was, but then they went over again and it was visible again. It was just because of the movement of the dirt or whatever. So that's in close proximity.

And then also there's this cone-shaped structure. These are all like pretty close proximity and that's there's this cone shape structure. These are all like pretty close proximity and that's pretty random that... So now here's where I'll go with that because I love that kind of stuff. I love that kind of speculation. However, Doug, if you Google nature that looks manmade or natural formations that look manmade... You'll see a bunch of stuff like that. There's some stuff on earth that is weird, but it's all made naturally. Yeah, I acknowledge that. Through different phenomena. Yeah, but then there's

also the weird occurrence where you see a mountain that looks kind of like a pyramid and then they actually excavate it and it is, like in Bolivia, not a Bolivia. Yeah. But they've excavated, they've found like all these walls and so anyways, like it's, it's not always. You think there's aliens on Mars like a million years ago? I don't, I'm not. Like let's jump to conclusions, right? Like, let's just go right there.

So I'm assuming, I didn't see the full article, but I'm assuming that what makes that, because at first glance, I don't think that there's anything really about that picture unless it's a, is it an absolutely perfect 90 degree angle? Like perfect? It is, okay, so there, Doug, right there.

There's nothing else around the area like that, so. So those rock formations right there look like a bunch of pillars. You see that? Yeah. They're like, they look like perfect square rock pillars. I don't know what they're called, but that's a natural formation. Oh yeah, like Giants Causeway in Ireland.

Is that what it is? So they, yeah, and this also in Scotland, I think they have some, but it's like, they're hexagonal formations. Yes. And so this is like a, yeah, it's like, it's like what the fractal geometry and like just how nature kind of like compresses.

Well, how did we, what's the, what is the, what's the prevailing theory on Stonehenge? What did, what is, what have the scientists came up and said to explain that? because we didn't have the technology or the machines. It was ancient civilization, I don't know what they thought. The druids. Yeah, yeah.

We don't, we don't, I mean, we tend to come up with something that we agree that is monolist. You know what's interesting to me? So I'm gonna get this. There's a lot of speculation. Let's have fun with this. If we found, I'll create an analogy. Let's say we found in some ancient rock, right?

And we break open the rock and we find this ancient computer. We would 100% believe. Like an Apple computer? Anything, it's just a computer, ancient computer. We would 100% believe that something intelligent created that, okay? So we automatically assume that anytime we see something that appears that way, we're like, something intelligent created that. Okay, so we automatically assume that anytime we see something that appears that way, we're like, something intelligent created that.

And yet we look at life, which is infinitely more complex, and people like to argue that, no, that just happened by accident. Yeah, by bang. Yeah, nobody designed that, that just happened by accident. Interesting, right? Yes, of course. Always thought that, dude, I think it's hilarious.

I think the amount of things in nature that work together is just unbelievable. Oh, it's crazy. It's unbelievable how many things rely on other things. And how crazy we've just, I mean, when you look at all these other planets too, and now we're looking at pictures of Mars, how plain and lame and how everything,

and then you look at Earth like just its beauty is insane. You said lame. They are too like lame. You want to go to Mars? I want to go to Mars. We started Galactic Federation. We're going to have t-shirts like everyone, all your planets are lame. Well like isn't it crazy that we, I mean now that we can get, we can get somewhat imaging

of these planets and you look at them like nothing looks like Earth. Nothing looks like Earth. It's so unique and special and it's just like. What is it, Jupiter on the top of it has a hexagon pattern? Yeah. That's really weird. Yeah, that's like a, what is that, a storm that caused that or something? Yeah, it's really weird.

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be more effective with your clients, go to TrainerWebinar.com. They're free. They're totally free. Adam and I teach you how to do it. All right, here we go. Our first caller is Nancy from California. Hi, Nancy. Hi, Nancy.

How can we help you? Good morning. Nice to see you all. Thank you so much for giving me this opportunity. I appreciate it. You Nancy. Hi Nancy. How can we help you? Morning. Nice to see you all. Thank you so much for giving me this opportunity. I appreciate it. You got it. Sure. So am I jumping in with my question or?

Yes, please. Go for it. So I had written in my message, like I just turned 60. And over the past number of years, I feel like I've made some really good progress. And I understand like as we made some really good progress and I understand like as we get older it gets harder but I feel like I can still work on kind of maximizing

my benefits, my gains in the gym and I wanted to see what advice you guys could give me. I'm not sure if I'm getting my macros right, my calories right. I don't know how much experience you have working with post-menopausal women, but any tips you could give me, I would love to hear it. Thank you, thanks for asking. So, probably a good 50% of our female clients

were probably post-menopausal. So, most of our clients, the majority of our clients were female, that's just the personal training space. And then of that, a good half were probably, were post-menopausal. So we have a ton of experience working with women like yourself. Now, I'm looking at the question that you had sent in,

and you had written about like how you're close, but you can't just quite get there, and this is in reference to body fat percentage, so the main goal being you wanted to see a little bit more leanness or definition, is that accurate? Yeah, absolutely. And then it says you attached a photo,

Doug, I don't see any photo up there, if you could pull it up. I'd love to, because I have a inkling that you're probably being hard on yourself. Yeah, because I mean you've been doing this now for a little while, right? It's about six years, you said? Yeah, I'm working on progressive overload

like you guys talk about, right? I did look back at some of my DEXA scans and I saw back in 2022 I was at like 23% body fat, little bit lower body fat, little bit lower body weight. Now I'm up to like 28%. So went in a higher direction. So I know that's still kind of within range for my age. 23 to 28 is great.

So I was right, you are being hard on yourself. You're really kicking butt. You're doing really well. And I'll ask you this question, Nancy, because you mind if I say your age on air, you put it in your questions here. Go right ahead. Okay, so it says you're what, you're 59, almost 60? She's 69. I turned 60 about a month ago.

Okay. When you're around other 60 year old women, like the average 60 year old women, other 60 year old women, like the average 60 year old women. How big of a difference is it in terms of how you look, how you feel, how you move, your energy, your muscle, all that. Like how big, and be honest, okay, you don't have to be humble. When you're around other 60 year old women, average six year old women, how big of a difference is it? To be fair, I think it's a pretty big difference actually. It's light years.

I'm looking at you right now. You're being really hard on yourself. You are kicking butt. I mean, so now we can dive into your workout and your nutrition and your lifestyle and see if there's any changes that we should make, you know, we can make to tweak. But I mean, you know, looking at you talking, I mean, you're kicking butt. So let's start with your routine first. What does your workout routine look like? So I do three days a week of full body strength training.

So it's usually Monday, Wednesday, Saturday, right? Typically. And then I was doing more for the cardio. I was doing more kind of steady state. And I've been reading, I don't know if you guys are familiar with Stacey Sims, her work. So she's like, no, you got to do more head. So I started doing two days of head. And then I do one day of more of a, you know, just kind of on the treadmill, that kind of

thing. And then day seven is more of my rest day and I usually just go for a walk or maybe a hike. Okay. And then diet, you're, let's see, you're eating about 90 to 100 grams of protein from animal sources. How much, what's your body weight?

It's about 115 right now. Okay. That's great. Yeah, yeah. Everything looks great. Now, as far as the HIIT versus the steady state, if you want that stamina, the HIIT kind of stamina, then that's perfectly fine, especially if you're doing it appropriately. If you're looking for overall health, you are totally fine with steady state. You can even switch it.

You can do two steady state, one day a HIIT, and I think you'd be totally fine. Steady state tends to be more recuperative, whereas hit tends to be a little bit more stressful. So if you feel like you need more recovery, or you're a little bit burnt out, then I would lean more towards a steady state and away from the hit. How is your strength gains? How's your performance in the gym?

How's your sleep? How's your energy? Sleep is pretty good. I've worked a lot on that. Um, so I would say it's, it's pretty dialed in, you know, like with aura, I'm usually in the eighties, sometimes in the nineties. So I think, you know, it's pretty good. Um, you asked me about strength.

I mean, you know, I mean, I can do, I don't know if this is an indication for you, but I can do a dead hang for about a minute, 15 seconds. That's great. That's really good. Yeah, really good. Can't really do pull-ups. I've been trying to kind of get myself up and then like lower down, like do the negatives, but doing the actual pull-up part is still, you know,

it's still a challenge. Man, are you squatting, deadlifting, or doing the big compound lifts? Yeah, all of those. I do, I will say this, I do them with dumbbells. So I work, I live in a condo complex. I use the gym we have just because it's across the street and I'm consistent.

Like I don't miss the workout, you know, unless I'm sick. So there, we don't have barbells. We just have full-sweeted dumbbells, kettlebells, cable machine, that kind of thing. So I do do all of those compound movements. Okay, so you do that was probably where I was gonna go. You remind me of a client of mine, Christine, who's also in great shape and also very hard on herself. And I met her at a Orange Theory, and I would tell her, and she was always looking for like the next,

Adam, why can't I get next? I said, you know, we really need to get you into barbell lifting and load you. You've gotten good at these dumbbells, you're good at all these movements. And if you want the next level of your body fat percentage or muscle, I really wanna put a barbell on you and I want you to try and get strong. And we'll just start. We'll start wherever you're at.

And, you know, we had to start with just the bar and 10 pounds on each side. That was all where she was at and worked our way up to where we were eventually doing 135 pounds, which was a lot for her compared to what she was doing with those dumbbells. And that's where she saw the kind of the next level. And so that's kind of what I would say to you is like, I think you're doing phenomenal. You're doing everything perfect. I think if you just continue doing what you're say to you is like, I think you're doing phenomenal. You're doing everything perfect. I think if you just continue doing what you're

doing, you're going to connect gap of, you know, what everybody looks like at your age is just going to continue to widen and you're going to continue to look way better than your peers. But if you are like, man, I really just want to see a little more of that extra edge, there's opportunity there. To me, that's where the opportunity is. And maybe even, I don't know, if you can hire a coach or a trainer to take you through those movements, to be there to support you as you load the bar and do movements that are a little more challenging and technical and try and push the weight a little bit. I think that's where the opportunity lies.

And the way it would look, Nancy, you're doing three days a week of full body. One of those days, you could go to a gym with a barbell and do barbell exercises, that's all. So not all three days, just one of those days. That's it, that's it. And you would see some strength and some muscle gains and the metabolism boost and all that stuff.

I wanna add this too, just for the audience, okay? In your email, you talked about how you had, you were in osteopenia, but when you first started. Yeah, osteoporosis actually. Osteoporosis, okay, okay. So you were full osteoporosis. And now, through strength training, the score has reversed so much so that you're out of that.

You've actually reversed your osteoporosis. That's phenomenal. That's amazing, and I wanna share that for people who are, because oftentimes we believe that, okay, well the best you could do is keep it from getting worse, when the reality is, I've had experiences with clients, through strength training, it reverses. You just go, you build, just like you build your muscle.

So yeah. That's awesome. Great job. Yeah, yeah. Nancy, you're killing it. You are killing it. But that's where the opportunity lies. I mean, you literally, this reminds me of Christine, like very similar around the same

body, same age, like, and she was just as hard. I'm like, listen, this is the next level is taking you. And that's what I did. I just see her one time a week. And when she was with me, that's when I did all those heavy compound lifts so I could support her, make sure and getting her to get comfortable. Cause I know too, if that's not something you do a lot, like loading that bar is scary by yourself. And so it's worth the investment to have a professional next to you just to make sure they're guiding you through that. But I think you get a tremendous amount of return in that investment. If you went that route, coach one time a week, taking you

through just those lifts, continue doing what you're doing, I think you'll see great benefits. Yeah. And then, you know, I want to ask you, what do your doctors think about reversing osteoporosis? They must be flabbergasted. So, my endocrinologist was stunned. Um, the first doctor that I had with the, with the, with the diagnosis, she wanted me to go on a medication. And I said, no, I was like, I'm a health coach. I'm going to figure, you know, I want to do, you know, through exercise and diet. And she's like, well, that's not going to work. I mean, she just really, and that I am very stubborn and determined. And I was like, I'm going's not gonna work. I mean, she just really, but I'm very stubborn

and determined and I was like, I'm gonna prove her wrong and I have. So it feels, that feels amazing and I am proud of that, that result and that change that I've made. But I think it's eating the protein, cause I used to be vegetarian and picking up those heavy weights, not being afraid of that. That's so awesome.

By the way, the reason why she didn't think you would do that is because they don't see that. Yeah. They never see it reverse, but you totally can through proper strength training and diet. And I've had experiences, I had a doctor who actually make a case study out of one of their patients that was my client. So great job, Nancy. Thank you so much.

Thank you so much again for this opportunity. It's great to talk to you guys and I will continue to listen and follow you all. Excellent, keep kicking ass. Yeah, keep it going. All right, thanks, bye. You got it. Doug, see if you can put her on the forum.

I'd love to have her attitude. We'll also have Ann reach out to her. She's a health coach. I'm sure there's stuff that we can help her on the business side too. Oh yeah, oh yeah. So have Ann reach out to her and just give her some love.

Isn't that interesting though, right? Like you go with this diagnosis, by the way, these doctors aren't, they're not wrong, they're not bad, they're not evil. Based on their experience and the data, you take a woman who's 50, 60s, and you see osteoporosis, so you're already in the danger zone, there's a selection bias of people who haven't been weight bearing exercise, whose nutrition hasn't been great,

and they almost never do the lifestyle changes to reverse that. So based on their experience, it's not going to change. I'm so glad you read ahead and saw that. I didn't even see that on the question. It didn't sound like she was going to bring it up, so I'm glad you brought it up because that's such a, what a huge- Are you kidding? That's a big deal. Yeah, that's a huge deal. And she's kicking ass and there's not a lot of things, if she was my client, that were changing. No, you did exactly right. Like a little barbell work. That's it. Yeah. I mean, the reason why,

because it reminded me so much of Christine when I got a hold of Christine, because she was the same way, same type of just great shape, full of energy, like just doing kicking ass, but did all dumbbell stuff. All dumbbell, kind of circuit training type workouts, like the opportunity. And I'm never telling her like, listen, you're doing good. And I think you're fine. But if you are telling me you really have that edge where you want the next level, so okay,

well I have it for you, but we got to start doing some barbell work. Our next caller is Gina from Hong Kong. Gina, how are you? Hi everyone. How are you doing? but we gotta start doing some barbell work. Our next caller is Gina from Hong Kong. Gina! Gina, how are you? Hi everyone. How you doing? Thank you for taking my question.

It is so exciting to be here. And also thank you for all the content that you put out. I'm a great fan. Thank you. Thank you so much. How can we help you? So the punchline to my question is in regards to metabolic adaptation going upwards.

So I've listened to your podcast, I understand the concept and I started trying that. Now my question is, if I eat in a surplus and say, I do not work out, would my surplus become my new maintenance after a while anyway, even if I don't work out. No. Yeah. Well, No. Well, okay. What will happen is it will, but then you'll also have body fat that comes with it. A lot of fluff that goes with it. So if you eat in a surplus in pursuit of metabolically adapting to a higher calorie intake,

well, what eventually will happen is you'll put on five, ten pounds of body fat and that becomes your new... so... or you strength train and you put muscle on instead and you get metabolically adapted that way. But yeah, if you keep eating more calories, the body will adapt and the way it adapts is by adding body fat or muscle. It's your choice. Yeah, but there's... so there's a little bit of nuance here. By the way, why are you asking this? Are you a trainer or a coach yourself? No, no. I did a bikini competition two years ago and then it was a bit of a struggle to get out of it. I've struggled for a while in terms of what kind of eating

and whatnot and starting last October, I listened enough to your podcast and I decided to try the reverse dieting thing. So I was at 1600 calories then and now I'm 2100 calories. I did gain three pounds but I'm happy that by 500 calories it only cost me three pounds. But now I'm a bit more in my head and worried how to calculate all that because before it was more around I need to get certain amount of protein and everything else is a bonus. The less I eat the better.

But now because I'm trying to go off then it's all in my head, all these calculations is it's hard to keep up, especially if I travel, if I go anywhere, it's not just protein, everything counts and let's say I don't do training for a day or two. And that becomes a bit of a stressful situation. No, no, not the same. If you're doing strength training, you know, a couple days a week, even, then you're, you're doing it right. So you don't have to work out every day to make a reverse diet work.

But I will say this, look, there's a little nuance here. Simply raising your calories or lowering your calories does cause some metabolic adaptation even without exercise. Now it's limited, it is limited, but if somebody eats more you do see the metabolic rate rise and if you eat less you do see it go down regardless of the stimulus from exercise. That being said, if you want to keep riding that wave then you want to keep writing that wave, then you want to add the stimulus of strength training in particular to continue to move that metabolic rate up. So, and you are doing that, you are working out there's, and you did go up 500 calories a day. It only resulted in three pounds. I'm assuming some of that is lean body mass.

So, um, yeah, I did do in body check and so it showed, yes, one pound is lean body mass and two is body mass. Beautiful. Gina, I'll give you a recommendation so it doesn't feel so overwhelming with tracking everything that seems to work with my clients when we're trying to do something like this. So long as you're lifting weights, that's step one with what we're doing. The next thing I normally would have someone like you do is make sure you hit your protein intake. When you're hungry, eat, but eat whole foods. And you'd be surprised how naturally the body

will signal you to eat more because you need more because you need to feel the body and you're satisfied when you eat enough. You do not have to weigh, measure, track everything and run to a certain calorie or macro every day. If they'll, I'll have you just track your protein. And so long as you're eating whole foods, if you're eating a bunch of packaged processed foods, this is a little bit more difficult because that's gonna hijack those systems. But if you eat whole foods and allow the body

to tell you when it's hungry, eat the protein, do all the things that we talk about, eat the protein first, and you hit those targets, what'll happen is this, is some days you'll have 2500 calorie days, and other days you might have 1900 calorie days, and then 24, and it'll just kind of naturally undulate an average of what you probably need. And so long as you're lifting weights, those additional calories are going to get partitioned over to building muscle and keeping you lean. those additional calories are gonna get partitioned over to building muscle and keeping you lean. It's you don't have to get too you don't have to get too analytical with with the data and trying to track every single thing. I know how

daunting that can be sometimes. If you kind of follow those principles you'd be surprised how well that works. That's exactly the concern because I am not hungry. When I have been adding few hundred calories little by little, it is like force feeding myself. I am tracking that it is clean and everything, but I'm just not hungry. But I know I have this goal and I want to get to high calories, so I eat even if I'm not hungry. So it's all because I am calculating and it's not because I feel like I'm hungry because I'm not, but I have this goal. And yes, it has become a bit overwhelming in terms of all of the calculations.

And yeah, get out of it. Gina, let me tell you something. Okay. Let me ask you this. Is fitness something you want to do for the rest of your life? Yes. Okay. What's more important than the calculations is your relationship to fitness and nutrition. If you're force feeding yourself or feeling overwhelmed or stressed out, you're damaging

the relationship that you're building or fostering with nutrition and exercise. What will happen eventually is you're going to either bounce out of it or go more in the orthorexic category. My advice to you is kind of abandon it for a little while, listen to your body, eat when you're hungry. If you need to track anything, just track protein and then try and get stronger and just get stronger. And it sounds like you need a break from watching everything is what I'm hearing.

Okay, good. I feel like I have lost my natural ability to listen to my body if I'm hungry or not, because I have this goal. I feel like I have lost my natural ability to listen to my body if I'm hungry or not because I have this goal. I want to increase my calories. I want to increase my strength, which I have. I've increased my strength. I've increased my calories, but the calculation part is overwhelmed. You know, it's interesting. We've talked about this before, how it works. It's not like this perfect trade-off. What I mean by that is you would think that sometimes when you get stronger, you build muscle. All of a sudden the appetite is like, you would think that like sometimes when you get stronger,

you build muscle, all of a sudden the appetite goes up. It's kind of like how kids grow. There's like these spurts, like all of a sudden, randomly the appetite will kick up. And so when it does, feed it. And then there'll be other times where you're like, I'm really not that hungry. And those times, just try and hit the protein intake,

stick to focusing on that and allow the appetite and the strength training to kind of control the surplus of calories or the deficit of calories. And that's gonna keep you pretty lean, happy, satiated, and healthy. Totally. Sometimes the change of stimulus in your training too

will spark that hunger again. That's a good point. What are you following right now? Are you following any math programs? No, I do my own. I do what they call bro split. You go to a gym? You go to a gym?

Yeah. Yeah. How many days a week are you working out? Well, that actually also improved. So I used to do six days and six days strength training and six days cardio for 40 minutes. Oh God. Cardio for an hour is strength training. I reduced my cardio by three days a week for 20 minutes,

and I do strength training five days a week, three lower body. There's opportunity here. There's a lot of opportunity here. There's opportunity here. I'm gonna send you Maps Muscle Mommy, follow that program. Yeah, abandon your program, stop tracking,

listen to your body, I think your Appletite will go up in some real strength. Yes, it will. By the way, I wanna add something. Especially add something. Just for people listening right now, because I love hammering this home because there's a lot of people in the fitness space who love to point to the science. One pound of muscle burns this many calories. Not only did you bump your calories 500, but you also dramatically reduced the amount of exercise that you're doing. So it's actually even more pronounced or profound than just the extra 500 calories.

And you can't explain it with a pound of muscle, two pounds of body fat. There's much more going on with the metabolism. Nonetheless, follow our program, abandon the workout you're doing now. Listen to your body. I think your appetite will start to go up because you're going to start to get stronger. I think, I think it'll be such a big difference. I want to hear back from you in about 60, 90 yeah can we have you back on yeah can you reach back out

okay okay good so that'll be your accountability piece follow it to don't add anything by the way to it follow it as it's laid out okay trust the process trust us and then call back in about 60 90 days and we'll talk about it well do thank you so much thank you guys are needed. Thank you. All right. All right. How, I get so frustrated when I see posts, one pound of Mosul, you can't reverse diet,

blah, blah, blah. Like, how many times has this happened? It's ridiculous. Yeah, she's trained too much too. That's why, once, it was like clockwork. If I was training a client, and the volume and intensity and programming was appropriate. I'm so glad Justin went there.

I mean, that just opened up even more opportunity. But yeah, you don't need to be, you don't need to force feed yourself. But I watch when she does the appropriate amount of lifting, you know, it'll send those signals and she'll go up. Our next caller is Carolyn from Utah. Hi, Carolyn. Carolyn.

How can we help you? Hello, hello. Hi, let me give you some background that'll help. Okay. So after I received my NASM certificate in February of 2020, I worked in a few gyms over the years as a manager. I've learned some sports medicine techniques. I've been trained in FMS and I trained interns to use FMS for about a year. One of, yeah, it's pretty cool. Love that stuff. One of those personal training interns

introduced me to your podcast in August of actually last year. So I'm still really new. I'm loving you guys. I decided to go independent as a personal trainer about the same time that he showed me your podcast. This personal trainer about the same time that he showed me your podcast. This personal trainer intern actually tested me with Prime Pro and Prime that he had. And he had me test him because

he was learning it, both trainers. And he put me through anabolic at first, but we switched over to symmetry to check for muscle imbalances. And I loved the program. It's so much fun. muscle imbalances and I've loved the program. It's so much fun. So I feel really confident with my abilities to test clients in many ways to help them work out safely. So here's my question. I have a brand new at home client who had a hip replacement six years ago.

During the surgery though, her femur splintered, she now has no ability to do hip flexion on that left hip. She's been to many doctors, no one can figure out why she can't do that. She's had nerve testing, it all came back normal. Basically doctors tell her there's nothing wrong and she's fine. But as a trainer, I know better because I'm worried about what bad recruitment patterns she may have developed and will continue develop in her life if she continues with hip with the inability to do hip flexion. She's also had two shoulder surgeries I found out since her hip replacement probably because

she has to physically lift her leg many times to do things. When I wrote to you guys, I hadn't done any testing on her yet, but I have purchased Prime and I have been able to meet with her and I tested her with Maps Prime and I did do a bit from what I remembered from Prime Pro with my trainer, but I found she's very limited in what positions she can get into and movements that she can do. She actually doesn't feel much from her leg muscles when she activates during like single leg movements that are really simple. So, I mean, I can go into more detail on what I've learned for the few times I've trained her,

but I just wanted to reach out to you guys and see what specific movements can I do with her that can help her regain that ability to do hip flexion? Okay. This is gonna be, this is gonna be, okay, so. Make us earn our money right here. Is this, is she, is it like, almost like paralysis? In other words, there's zero ability to do any hip flexion or is there any kind of connection whatsoever?

Yeah. So something I've found out, I did did just last week, I did dead bug with her and I thought, you know, is she going to be able to do this with her core engaged? She could do two on that bad side. Okay. Okay. That's a good sign. Yeah. I was so excited. Yeah. Okay. Good. Yeah. Just to go up the stairs or to get into a car, she physically cannot lift her leg to get in.

Okay, here's where you're gonna start, and there's two ways you could do this. I love laying on the floor in the dead bug position, and you can even not necessarily have her do dead bugs. She can lay on her back with her knee bent, her leg bent, and you could do isometrics. And so what you're gonna do is you're going to have her resist your hand and you're going to have her hold and connect. And that's, that's, you're going to do a couple

sets there. And then what you're going to do is you're going to move down 20 degrees and you're going to repeat it again and then move down another 20 degrees and repeat it again. And this is how you squeeze, squeeze, squeeze. This is how you're going to train the connection to that particular, And this is how you're gonna train the connection to that particular, to hip flexion. The other thing you could do is if she has access to be able to be submerged in a swimming pool, because of the support of the water, because it sounds like she has some connection.

Because if you had no connection at all, then I'd say, okay, well, this is gonna be tough. But if there's some connection, there's hope, then there's a little bit of hope. And the, and where you start is isometrics. Really good resistance to with the water. Yes. Yeah.

That's where I would start is isometrics, 100%. And then to progress from there, you would have her sit in a chair and you'd have her lift her foot up off the floor and hold, but she probably can't do that yet. So it's going to be all on the ground, minimal resistance, just using your hand, and you're probably gonna have three or four positions, and what you'll probably find is she has some connection in some and not the other.

I've worked with clients with similar issues and other things, and it was the isometrics that made all the difference in the world. And that's what we just played there. You have to start here, You have to start here. You have to start here. I wanna do a couple things for you, but first of all, by the way,

super excited about your journey and your trainers. I love hearing that we had trainers that are teaching Prime Pro to each other. It sounds like you don't have that, so I'd like Doug to give that to you. You don't have Prime Pro? Thank you. No, I don't.

Okay, I'm gonna send that to you. Then I'm also gonna have Doug put you in our private forum where Dr. Justin Brink resides. So the guy who has taught us a lot of this is in our private forum. And so as we help you work through with this client, if you have more questions, like that's the man that's going to be on the next level to what we're advising you right now. So you could just tag him in the forum. He's incredible.

He helps out our coaches and trainers all the time when there's things that even worse stumped with, or we're having challenges with. So that'll be tremendously valuable for you. And I want you to lease so there. And then I love to hear from the advice that Sal and Justin already given right now, what happens from there. And then we'll just step by step with this. But your, I mean, your, your head's in the right place. I mean, this is what it's gonna be slow, a lot of isometric work,

and then we'll see where we go from there. Now, have they, so her femur's no longer splintered, right? There's no longer? Correct. Okay, so this was six years ago, so this was a while ago. And have they tested her for any other like autoimmune, neurological issue, anything like that? So she just told me just a couple of days ago rheumatoid arthritis was just tested positive.

But nothing else. Yeah. Okay. But I'm really excited. Isometric sounds like a great idea. So go down the rabbit hole of things that natural compounds that reduce inflammation and that also have a positive impact on autoimmune type issues. So I'm going to point you in some directions.

I want you to look in the direction of omega-3 fatty acids. I want you to look in the direction of elimination diet theory, like eliminating things like gluten. Gluten seems to be a very reactive in people with autoimmune type issues. So I would look at things like gluten, dairy, egg whites, nuts, legumes, but I would put gluten at the top of that. And then I would look at anti-inflammatory natural compounds. There's a supplement out there called xifflamand. We have no affiliation with them whatsoever, but they're the best cocktail that I've ever used with clients. Look at the ingredients in that and then kind of go

down that rabbit hole and see if there's, you know, and then start experimenting and playing with these things. And then finally you can go down the rabbit hole. How old is this client? She is, I believe, in her late 50s. What about peptides? That's what I'm gonna say right now. So we did an episode with Dr. Tina. So let's see if we can find that one. And she talks about, this is, like,

this is in the peptide space now, okay? Micro-dosing GLP-1 agonists, not for appetite suppression or anything like that, but for their effects on autoimmune issues. Now there's some data that shows that there might be an effect, but the anecdotes are crazy. So when I talk to these doctors who work with people,

and who have been working with people for a long time, they seem to have some effects on autoimmune. So I'm gonna let you go down that direction, because I can't recommend that. But listen to Dr. Tina, and if she's interested in going further or experimenting with that, you can send her to mphormones.com. That's where we have, that's the place

that we can definitely vouch for. There's doctors there, it's all prescription, there's no gray market, whatever. Because if it is indeed autoimmune related, then that may actually help her. Awesome. And then a little off subject Carolyn, how's the business going since you've switched? I mean it's training right? Sometimes it's hot, sometimes it's cold. With five kids I'm busy so I'm okay. Wow five kids. You have five kids? And you're building a business? Yes.

Wow. How old are you? You look like you're like 26 years old. Oh, you're so nice. I'm 41. You're 41? No you're not. Wow, you look incredible.

Wow. Oh my God. All right. Awesome, good for you. You can tell us whatever you're doing. Yeah. You look like a kid. Oh wow.

Good for you. Thank you. My oldest will be 20 in a month. Wow. So. Oh my god. That's incredible. You got a filter on this or something? No. Well great. I didn't know how to do that. Well God bless. Good for you. And if you're interested, we have a course that's all about building your business. Oh yeah. Yeah. It's all about building a personal training business, coaching business. It's not like, you know, NASM where we're teaching you all biomechanics and whatever. It's literally like how to build a business and it goes through social media, big box gym, private studio, lead generation,

how to like all that stuff. It is accredited by NASM though. So when it comes time for your renewal, that gets you your renewal. You get CEUs from it. Yep. Nice. All right, Kurt. Another choice. I'm trying to decide between my corrective exercise

and that one. That would be, ah, now you gave me two options. Yeah, yeah. Well, we can have somebody reach out to you and help you with that. We have someone that works with us, coaches. Okay, we'll do that. All right, Carolyn.

I appreciate it. Yep, we'll see you in the forum. We'll see you in the forum. Thank you. Thank you. Good luck. Take care. Bye-bye.

Thank you. There's no way she's 41. I know, what's going on here? Mind blown. Bro, talk about a client that makes you earn your bones. I mean, that's like, we're all, yeah. I'll tell you something right now. That's the- So rewarding, those clients.

Yeah, these are the clients I used to get excited over. Yeah. I used to get excited over clients like this. It's such a slow progression, but man, it's making an impact in your life. First half of your career that scares the shit out of you. Oh, yeah. First half of your career.

I don't wanna screw this up. I remember getting clients like that. I mean, I had a half-paralyzed person one time. I was just like, oh my God, dude, where do I start? I was like 23 years old, scared to death. But I mean, awesome, because that's what, if you love what you do, that sends you down the rabbit hole of trying to solve and figure it out.

I had a client who had a frozen shoulder, gone through physical therapists, worked with so many people, and they could only get it so far. And so she's like, oh, it's not gonna go any further. I've worked with all these specialists, I've done it for years. And through my trial and error, we got her almost full function,

and it was like total, you were talking about ego boost. Like micro degrees. Yes, dude. I've had the same, yeah, I had a client, like the frustrating part was we worked on that for a year and it was like this slow, slow, slow progression and then the next year found out the other shoulder got frozen.

I was like, no. That sucks. So cool to hear the trainer's doing that. That makes me so happy to hear she was using that with her other trainer. Shout out to whoever that was. I don't know, we didn't give no love, whoever introduced her to it, but that's pretty cool.

Thank you. Very cool. Our next caller is Lena from Canada. Hi Lena. What's happening? Hey, how's it going? Good. How are you?

Good. How are you? I'm good. Thank you. Thank you so much for having me on and taking my question. Of course. How can we help you? Yeah.

So, um, a little bit about me. I'm 35 years old and I've been consistently working out since I was 17. Like so many other people, I've really abused exercise in the past. I've relied heavily on cardio and HIIT sessions and chronically underage. Since I've been listening to your show for the past few years, I've really changed my approach to health and fitness. So thank you guys so much for that. Awesome. Um, for the past couple of years, I've really started to prioritize proper strength training,

not circuit training, um, and choosing walking over running and hit. And that's made a really big difference. I've also increased my protein intake to 150 grams per day and have been doing so for the past eight months now. However, I have a few questions I love your input on. Okay. So protein and calorie targets. I'm six foot one, 164 pounds

and approximately 17% body fat. I'm fairly happy with my physique, but I'd like more definition in my legs and hope, and possibly to reduce cellulite is 150 grams of protein per day enough for someone with my build. I do full body strength workouts three days a week, Pilates once a week and walk an average of, I said 12,000 steps. It's, it's like 14,000 steps. Um, I'm also unsure how many calories I need. Most recommendations seem geared towards average height women, which doesn't quite apply to me. So any guidance on calorie targets for some of my

height and activity level would be great. Second, I struggle to find a reliable tracker for my macros. For example, some sources say like three ounces of chicken is 25 grams of protein while others claim it's 43 grams. So this inconsistency just makes it hard to hit my protein targets with confidence. So do you have any recommendations for accurate macro tracking tools? And then finally, I want to continue building strength, but lifting heavy often just leaves me feeling really wiped out. Like my nervous system is just fried. I frequently get tension, headaches and migraines after a heavy session. I suspect this might be tied to not eating enough, but I'm not quite sure. I also am in quite a stressful period of life right now.

I'm in grad school, so I don't know if that just additional heavy session is just compounding the stress. Absolutely. So any tips that you have for managing managing that will progressing. My strength training would be great as well. I know it's a lot. No, I couple jump out to me right away that I'll hit and then all the guys go so I don't know if you are taking any sort of like element or supplement like that that might help with the tension headaches and stuff like sodium. So increasing your sodium, especially if you eat a lot of whole foods that could

be, there could be something there. App, uh, that I like fat secret is one of my favorite apps for tracking tools. I think it's one of the most accurate. It's simple. It's easy. Uh, it's free. You can download it. What app is telling you that three ounces of chicken is 43 grams of protein? Yeah, I know. It's just, it's Canadian, isn't it? Right? Of course. No, just kidding.

Darn it. And then I had a question, cause I, I saw you, you mentioned the protein, where are you currently at though, calorie wise? Did you say I didn't see or hear? Where? So I didn't mention that. Okay.

So I haven't been tracking calories. Um, but my husband and I were talking about this cause I mean, probably six months ago, he would have said, I, I don't been tracking calories. But my husband and I were talking about this because I mean, probably six months ago he would have said, I don't eat enough. But like roughly guesstimating, it's anywhere from between 2,000 and 2,400 a day. It feels like I'm eating a lot.

Yeah, you're okay. So 17% body fat's low to me. Yeah. Getting any leaner, you're going to notice a lot of negative side effects. I don't know if the trade off is worth it. Uh, so, um, I've worked really hard to actually even just gain 10 pounds cause I was sitting at 14% body fat. I lost my period.

I worked very hard just to get back to a good place. So I agree, I don't wanna get any leaner. So you need to drop the volume. What's happening when you're going heavy, especially the grad school, cause grad school's no joke. I'd love to see that. There's stress buckets.

Yeah, there's a lot on you right now. And so when you train heavy, it just, everything overflows. And I would guess, I'm gonna guess that you're probably already, you're probably flirting with the line now. You're probably training at your limit and everything's kind of like maxed out. I think you need to drop the volume of your training.

I love to see your dude, Maps 15. Follow one of our programs, bump your calories, and start to reverse diet. But before you reverse diet, start tracking so you know exactly where you're at and then add 150 calories to that or 200 calories And start reverse dieting and you'll start to feel a lot better Because what you're getting that the symptom if you're getting the the tension headache and migraine after a workout You know that can happen and you look at you described it very well. You feel like your central nervous system feels fried. That, I'm so glad you said it that way,

because that is a simple, you're just overwhelmed. Your body is just overcome with too much. Your body can't heal and recover and adapt from all of that. So we gotta back way off. I think Maps 15's gonna be great for that. Maps 15 would be a great, the barbell version, which when you get the program that you could do at the one at home, or you do the version in the gym, do the in the gym version and increase your calories a little bit and trust the

process. Cause it's going to be a lot less than what you're used to with your workouts. And if you're going to get, if you're getting stronger, which you should notice, you should notice by the second week, Oh, I'm getting stronger. We're moving in the right direction. So I do note like I have gotten significantly stronger and I just kind of pushed past the headaches because as you, so I actually used to be a personal trainer for eight years. And as you guys know, like you go to a super active career and now I've been

sat in front of a computer for the last six years and it's like, I'm really trying to maintain my strength and I don't really feel like I'm pushing it. But now that you say that, it, it probably, I am. Well, especially, especially if you're low, low calorie and whole food, the sodium could be a big deal too. That might make a big difference. So I, and I, I would, if you're eating all whole foods and you're that low

calorie, I definitely think you can easily afford to have at least one element, if not two elements a day. But by the way, if you're doing 14,000 steps a day, you're good. So even though you might be sitting at down, you're still walking a lot. But also, oftentimes fitness people

only count workout stress as stress, and we seem to not count any other stress as stress. But the workload that you're under with grad school is a lot, and your body counts all of that as stress. So that's all something you have to factor in when you're looking at what's your body's tolerance or ability to adapt to all these different things. So when I say, you'll notice as you're gonna get stronger,

is it's gonna be a nice consistent progression strength. I think you'll see right away. I think going to max 15 and bumping your sodium, just those two things alone, you're gonna see, oh yeah, your calories are gonna come up. You're getting good sleep too, that's not an issue. Yeah, I know, I was hoping you wouldn't bring that up. My sleep is like, patchy, because I think about, I was hoping you wouldn't bring that up. My sleep is like,

cause I just like, I think about I'm defending my thesis in eight weeks. And I, I just think about that. Even more reason, even more reason. Oh yeah. So what are you averaging every night and sleep? Usually at least seven hours. But do you wake up in the middle of the night? No, but I wake up at four o'clock every morning and I'm like doing something by 4.45. Can you take a nap during the day?

Does your schedule allow you to do that? Not really. Okay, all right, all right. Mass 15, you'll have mass 15, bump calories, throw some electrolytes in your water and let's see how that works. Okay. Okay. Thank you. And good luck on your thesis. Yeah. Yeah. Actually you had an industrial and organizational psychologist on your show I believe and

that's what I'm studying right now that's what I'm in grad school for so that was really cool. Oh good deal. Very cool. Awesome, good luck. Yeah, let us know after you get it. Thanks, Elena. All right, thanks so much. Take care, you guys. Bye. You're sending me mass 15, yeah, Doug? Yes.

Excellent, excellent. Oh yeah, yeah, she, you're- She's overwhelmed. Yeah, yeah. Body's overwhelmed. I'm glad she described it as nervous system feeling fried. I think people can kind of identify with what that feels like.

And that's just, that's just too much. It's so funny too when people go through this process when they find the podcast, they start listening, and then they start to apply some of it. I mean, she saw huge benefits already from changing. And you just don't think. One element of it. Someone who's coming from that place,

it's really hard to convince you can keep going that way. It's like, oh my God, really? Less than that? I'm doing a quarter of what I used to do. It's like, yeah, even less might be better. Stretch it out and see how far you can go. So wild. Bring it back.

That's not to say you don't have periods in your life where you sprint. Yeah. Where you do do that stuff, but this is not a sprint period. She's already sprinting for her school. So you don't want to. She's in a storm.

She's gotta be reasonable. Totally. Look, if you like the show, come find us on Instagram. Justin is at Mind Pump. Justin, I'm at Mind Pump to Stefano. Adam's at Mind Pump. Thank you for listening to Mind Pump. If your goal is to build and shape your body, dramatically improve your health and energy, and maximize your overall

performance, check out our discounted RGB Super Bundle at mindpumpmedia.com. The RGB Super Bundle includes maps anabolic, maps performance, and maps aesthetic. 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

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