Mind Pump: Raw Fitness Truth - 2556: Overtrained? How to Reset Your Body in 7 Days & More (Listener Live Coaching)

Episode Date: March 19, 2025

In this episode of Quah (Q & A), Sal, Adam & Justin coach three Pump Heads via Zoom. Mind Pump Fit Tip: Can you get your body back on track in 7 days? Yes! Here is your 7-day recovery reset. (2:11) Brain.fm works! (13:10) The impact of having quality muscle has on your health. (19:01) Addressing the hot topic of autism. (21:53) Does the average child today receive less sunlight than a prisoner? (25:51) The story of Bishnu Shrestha. (33:02) Chores and their connection to a stronger work ethic. (35:14) Apologizing to your kids. (38:42) Using science to break a record. (46:03) The top nutrient deficiencies. (52:56) #ListenerLive question #1 – What should I do to get back into shape and stay in shape? I feel like I will always have some pain in everything I do, even walking. How much pain is acceptable? (56:52) #ListenerLive question #2 – How to avoid injury after destroying a plateau? (1:12:50) #ListenerLive question #3 – what else can I or should I be doing to get more clients? Or, if you have ever seen the show Extreme Home Makeover, what makeover would you guys do for my business? (1:21:29) Related Links/Products Mentioned Ask a question to Mind Pump, live! Email: [e-mail] Visit NED for an exclusive offer for Mind Pump listeners! ** Code MINDPUMP at checkout for 20% off ** Visit Brain.fm for an exclusive offer for Mind Pump listeners. ** Get 30 days of free access to science-backed music. ** March Promotion: MAPS Performance or MAPS Performance Advanced 50% off! ** Code MARCH50 at checkout ** 7-Day Overtraining Rescue Guide | Free by Mind Pump Media Skeletal muscle adiposity, coronary microvascular dysfunction, and adverse cardiovascular outcomes  Mind Pump #2187: Why Building Muscle Is More Important Than Losing Fat With Dr. Gabrielle Lyon The Real Reasons Autism Rates Are Up in the U.S. Inmates Spend More Time Outside Than Kids Bishnu Shrestha - Badass of the Week Kids Who Do Chores Are More Successful Adults, Science Proves Can Faith Kipyegon break four minutes in the mile? Scientists say yes. 7 Nutrient Deficiencies That Are Incredibly Common - Healthline Visit Transcend for this month’s exclusive Mind Pump offer! ** March 3 – March 31 = 25% Off Wolverine & Endurance Stacks! Wolverine Stack: PDA (BPC)/TB-500 (Including the KPV stack as well - Capsules and Injectable stacks). Endurance Stack: SS-31/Tesofensine (Optimized for performance and recovery). March 10 – March 31 = 35% Off Exosomes. ** MP Holistic Health Mind Pump #2240: Mikhaila Peterson World Council for Health Reveals Spike Protein Detox - Mercola Mind Pump # 2515: How to Become a Successful Trainer in 2025 Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned Dr. Gabrielle Lyon (@drgabriellelyon) Instagram Dr. Stephen Cabral (@stephencabral) Instagram Dr. Tyna Moore (@drtyna) Instagram Mikhaila Peterson (@mikhailapeterson) 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 had live callers call in. We got to coach them on air through their health and their fitness. It's a good time. But this was after our intro. Today's intro is 54 minutes long. That's where we

talk about fitness studies, current events. Today we talked about how you can get your body to recover quickly in seven days. That's all 54 minutes long again and then we got to those live callers. By the way, if you want to be on an episode like this, email us your question at live at mindpumpmedia.com. This episode is brought to you by some sponsors The first one is brain FM. This is breakthrough revolutionary stuff Literally you put your headphones on you listen to these patented sounds that induce Certain states of mind like sleep meditation focus. It really works

In fact, if you go to brain FM Ford slash mind pump you get 30 days for free. Try it out It will blow your mind. This episode is also brought to you by NED. Today we talked about their Mellow product. Take it before bed for better sleep. It has different forms of magnesium. 70% of people are deficient in magnesium. I know I am. When I drink it before bed I get way better sleep. Go check them out. Go to helloned.com forward slash mind pump. Use the code mind pump. Get 20% off. We also have a sale on some workout programs this month. MAPS performance and MAPS performance advanced both 50% off. If you're interested go to mapsfitnessproducts.com and then use the

code MARCH50 for that discount. Alright here comes the show. T-shirt time! And it's t-shirt time! Awww shit Doug, you know it's my favorite time of the week. Five winners this week, three for Apple Podcasts, two for Facebook. The Apple Podcast winners are Zoe J. E. 60 Plus Fit and Dipstick Lifter. And for Facebook we have Braden Richards

and Ben Koka. All five of you are winners. I just sent the name I just read to iTunes at mindpumpmedia.com. Include your shirt size and your shipping address and Ben Koka, all five of you are winners. I just send the name I just read to iTunes at mindpumpmedia.com, includes your shirt size and your shipping address, and we'll get that shirt right out to you. Your body stopped progressing, you're sore, you have insomnia, you just don't feel good.

Watch this, we're gonna give you the seven day recovery reset. Do what we say, and in seven days, you get back on track stronger and better than ever. Let's do this. So this is based off of our seven day reset recovery guide. I'm proud of this thing that we put together.

Yeah, yeah, yeah, so Doug, what's the link to that? Just so people want to get the whole thing. Mindpumpfree.com. Mindpumpfree.com, it's totally free. So I'm gonna be talking about this right now. We're gonna break it down, but the guide itself has pictures and really kind of goes into description. Has real direction, because for some reason

it's hard for people to really get into that headspace. So the idea is that you're probably redlining a lot, you've identified this, you never miss a day, you work out real hard, and you're like, okay, I know I should take some time off, that'll get my body back on track, but is there a better way than just taking time off? And the answer is yes.

You can really amplify this or turbo charge yourself, and it's not doing nothing. There's stuff that you do do, which I think is better for people who are consistent. You actually give them something to do, and it gets you back on track. And many people who do this, they come back to the gym stronger. so that's the whole point with it.

This creating this reminds me of when we created map symmetry in the sense that it was one of those things that I feel like we answered a thousand times on the podcast before we finally said you know we should probably write something or create something for our audience because we keep prescribing this thing to people all the time, telling people because we get these callers that are just overstressed, overtrained, overworked, and then go, okay, well what do I do? And then it's like, you know what, we've never sat down and put something together like that and the feedback's been incredible. So I've done this actually I took this and actually followed it for a seven-day period and I came back and I did I just felt way

stronger than when I had left it like totally did the job. So this is how you start right so day one and two is the first 48 hours that's the those are the only two days of this entire seven-day reset where you're doing complete rest meaning you're not doing any exercise you're not doing reset where you're doing complete rest. Meaning you're not doing any exercise, you're not doing any stretching, you're not doing any mobility work, no trigger sessions, you're just completely resting. But there's more. You're also going to make sure that you drink about a half a gallon to a gallon of water a day. If you're a bigger person, aim for a gallon of water, smaller half a gallon. But what that water does, what that extra water does, is it does hydrate

the body. It also tends to reduce the amount of other things that you tend to drink. So for people who like to enjoy soda and stuff like that, it tends to reduce that. But really it's about hydration and it does speed up that kind of recovery process, getting rid of the kind of the byproducts of over training, the stress, you know, the things that stress produce in the body helps get them out of the body. You're also gonna aim for about eight and a half hours of sleep, so not, you know, I know they say seven to eight hours, but we're in recovery mode, eight and a half hours.

Okay, how do you do eight and a half hours of sleep? You go to bed nine hours before you wanna wake up. You wanna give yourself 30 minutes of time to fall asleep. So if you go to bed at 10 p.m., then you want to make sure that nine hours later is where you have your alarm set. So that's the most important part of all this. And then also on those two days,

you get 30 minutes of sun exposure in the morning. This is gonna help set the circadian rhythm. The data on this is very clear. Sun exposure in the morning or early better, This is gonna help set the circadian rhythm. The data on this is very clear. Sun exposure in the morning or early better, right? The better, you get better sleep at night. And this makes a big difference when it comes to recovery. So that's the first 48 hours.

The next 48 hours, you continue doing what I said, so you continue the, except for rest, because you are gonna be doing some stuff now, you continue the water, continue the you are going to be doing some stuff now You continue the water continue the eight and a half hours of sleep and the 30 minutes of sun exposure And now you're gonna add hot cold contrast showers This I learned years ago from an exercise specialist or correctional exercise specialist back in the day I was just a trainer so I knew build muscle burn body fat, but I didn't understand rehab and correctional exercise exceptionally well at all. And I had a mild injury and they said to me, when you take a shower, do 30 minutes, sorry 30 seconds of really hot water, about as hot as you can tolerate on the muscle that's injured,

and then do 30 seconds of freezing cold water and alternate that back and forth. And what that does is the hot water is a vasodilator, opens the blood vessels, the cold water is a vasoconstrictor, and it constricts the blood vessels, essentially pumping blood and fluid in and out of the area. And you do that for five minutes, ending with a cold, with the cold at the very end for about a minute or two. And the reduction in soreness that I felt after that five minutes was so pronounced, this became a staple for me.

Have you guys ever experimented with this hot cold? By accident, so I started out really hot, and then I don't know if somebody was running the laundry or what. And it just went to cold. I didn't want to get out and just kind of stayed in and dealt with it. But like, man, it was exhilarating. And yeah, I was super hammered from like my hamstrings were super sore and all that before that because of working out. But yeah, I did feel an impact from that. I remember the first time I was at Refuge, one of my favorite places to go to with Katrina.

And it just happened that I was training hard during competing days and stuff like that, and just almost chronically sore. And then spent the day doing that, and I was like, oh my God, I never felt so good after feeling that sore that fast from that. And then forever, it's like that's become like a staple move whenever I overreach. It'll cut your soreness like by 50% it's it's remarkable and then ending with the

cold so you get that exhilarating kind of energy you're also on days three and day three and four gonna walk for ten minutes after each meal this is for insulin sensitivity if we want wanna improve insulin sensitivity, that definitely helps with shuttling nutrients into the muscles, amino acids and glycogen. And then, this is my favorite thing to do, or my favorite part of this, is static stretching right before you go to bed.

So static stretching is when you hold a stretch for 30 or 60 seconds. So it's like the kind of stretches you learn in school where you just do a long stretch. Now the key with this is to deep breathe while you do this because if you hold your breath and tense yourself while you're doing a static stretch, you'll actually offset the effect that we're looking for.

What's the effect? We're telling the central nervous system to relax. Parasympathetic. Yes, so the reason why when you do a static stretch, you'll notice while doing the stretch that you start to get greater range of motion. Like you go to stretch your hamstrings, if you hold that for a minute,

all of a sudden you can go two inches deeper or three inches deeper. It's not because the muscles suddenly became longer, it's because the central nervous system weakened its grip on your hamstrings. And so when you static stretch your body before you go to bed with deep breathing, because if you hold your breath,

that'll offset the CNS kind of dampening. What it does is it tells the entire central nervous system to relax and this really can benefit your sleep. Yeah, you get better sleep and two, I don't know if you've ever worked out and you had some tight muscles and you just go to bed and you wake up in the morning and it's like, it reinforces that tightness.

Yes. And I walk around with kinks to start, so it's just another way to kinda combat that and relax yourself before bed. Totally, so days five and six, we're getting close now to the end of the seven day reset. You are gonna be adding a trigger session once or twice a day.

So a trigger session, use bands, it's way more effective with bands because bands are less damaging on the body. And what you're essentially doing is you're picking four or five exercises and you're getting a little pump throughout the body. So it's not a workout, so be mindful, don't go into this with your bands

and be like, I haven't worked out for four days, I'm gonna get like a crazy band workout. No, no, no. The goal is just to get a little bit of a pump. It's like what you see bodybuilders do backstage before they go pose. You're not trying to do a workout, it's moderate intensity, but do some two blocking, do some lateral raises,

some curls, some tricep extensions, maybe some flies. Give yourself a little bit of a full body pump. This should take you about 10 minutes, 15 minutes at the most, but probably 10 minutes. And do that once or twice a day. And what we're essentially doing is we are kind of priming the body to get ready to start getting back into it.

You also, on day five and six now, bump your calories by 10% over where you were eating before. So if you don't know where your calories were, add a 200 calorie meal. So what essentially we're doing now is we're leading into the end of the week, we wanna get you in a surplus, is what we're looking for. So add a, for most people this will be about 200 calorie meal,

if you know your calories, just add 10% to that. So if it's 3,000 calories on average, 300 calories. If it's 1,500 calories, 150 calories. Add that now on day 5 and 6 and then day 7, stop the trigger sessions. You add a 30-minute mobility routine. So if you're not familiar with mobility work, you can go on our YouTube channel. We'll show you what that looks like. But essentially you're moving your body through full ranges of motion and just getting things loose, you're cutting the trigger session and you're gonna bump the calories again.

Add another, for many of you, 100 calories to the 200 calorie meal, so it's now 300 calories, or 15% above what you were doing before. So now you're in a surplus, an additional surplus. If you do this right, you should go back to your workout feeling really strong, really good, and get really really good pumps from following that. How long ago was this when you ran through it? This was a month ago. Oh just recently. About a month ago. And I got back into working out and I got you know just great

really really good gains from doing this. And you know the data on doing stuff like this, you know, del data on doing stuff like this, you know, deload weeks or taking time off, when people are really consistent with their workouts, the kind of people that this is gonna work for are people that just- Yes, impact the most. The data on this is clear.

Like, high level strength athletes that take a deload week may build a lot of muscle during the deload week, strength during the deload week, build a lot of muscle during the deload week, strength during the deload week, and they outperform their competitors because they do something like this. So really important that you consider something like this, and again, the guide is totally free. In the guide though, we also include examples

of trigger sessions, example of mobility work, and static stretches, so if you want pictures and stuff to go along with it, then you just follow that, so it's pretty cool. You know, talking about sleep and recovery, and I mean, I've been going through it for the last four or five days. This was, this flu that hit me was every bit as bad

as round one of COVID, which was crazy. You guys had a little shit, influenza. Oh yeah, it was bad. Influenza A. It was bad, yeah, it was really, as bad as round one of COVID, which was crazy. You guys had a little shit, influenza. Oh yeah, it was bad. Influenza A. It was bad. Yeah, it was really, really bad. Like I said, I haven't felt that. First, second round of COVID was like nothing for me,

but the first round of COVID got me good and had some of the worst migraines I've ever had, the sweats, all that stuff was going on. But I had a question for you because I did something last night and it seemed to work really well for me. And I was curious to what your theory was on what was at play.

So I've had really the last four or five nights, incredibly restless nights. I'm on all kinds of, I'm taking all kinds of medication, doing all kinds of stuff. I'm sleeping in the middle of the day and so that's all kinds of factors at play. And I know that I was coming back to work today and I'm like, man, I all kinds of stuff. I'm sleeping in the middle of the day. And so that's all kinds of factors at play. And I know that I was coming back to work today

and I'm like, man, I gotta get to sleep. I'm laying in bed. It's like 11 o'clock at night. And my mind's spinning about all the things going on at work and what I'm behind on and all this stuff. And I'm just like, you know what? Let me throw my brain. It's been a long time since I've thrown BrainFM in

at nighttime to try and get a rest. And I put it on and I did. I fell into a great deep sleep and ended up falling asleep within probably 30 minutes to an hour after I had done that and slept really well. Do you think that had anything to do with just the fact that my mind is racing all over the place and it settled that down?

Like, what do you think is the main factor that it played in my ability to get to rest like that? You did sleep, you did the sleep version? Yeah. Yeah, I mean, so what Brain FM does is through external sounds, it'll induce brain wave states that we find that you see when people sleep, okay? So when they're doing an EMG of a brain,

they can tell by looking at the brain waves if the person's sleeping, if they're active, if they're dreaming, like what REM stays are in or whatever. And so what they've done with what BrainFM has done is they've figured out how to induce that with, and they're the only ones that can do this. They're patented, their methods are patented. So that's what it did. It just induced a sleep state in your brain,

which allowed you to sleep. So probably all the stress and sick, you missed the day at work, right? We had to record without you. And so it's probably just gotten you out of that state of mind. Yeah, it's weird. Sometimes it's almost like I heard it playing

all night long. So I think that I didn't really get sleep, but then I recall all these dreams that I had too. So it's a trip. It's happened to me a couple of times like that where I was like, I just, I thought I wasn't sleeping, but of course I was. Cause I also recalled all these dreams that I had too. And then I feel rested afterwards, but then I also feel like I can recall hearing it all night long. So your subconscious is still receiving it. And yes, it's funny cause I kind of have a story about a brain FM recently too.

We were driving up to trucking and it was snowing. And so we got up to like Donner Pass where it's like the craziest and we're like the only car that got through like the last right before then they closed, they closed it off to everybody. And so none of it was groomed. It was like all fresh and, you know, thankfully I was driving the Yukon. It had like pretty good traction, but I was like, you know, white-knuckling it a bit.

Like it started really coming down and I was listening to music and I was like, I just gotta put on like focus or something. I gotta like get in, you know what I mean? I was driving with my friend and he's like, what is this? We listen to this weird, you know noises and and so it got me like focus, but then it was like almost too intense I still felt like stress. I put on the meditator. Yeah, and then it was like, oh, yeah It was such a trip like I had no like anxiety. I wasn't like

It was I don't know. It worked really well and it was funny that I just thought to do that while I was in this like you know sort of state where I'm like trying so hard not to like slide off the cliff in scare in stressful situations the last thing you want to do is amp up yeah you know I was already here dude I see that before tournament for you know jujitsu tournament I get so amped that I like exhaust myself in the first minute of the match. I'm like, I had so much stamina in the gym, what's going on here?

See, that was too much. I should have chilled myself out. I've shared before on the podcast, the research they've done on that with your superstar athletes. That's actually one of the things they attribute to, obviously there's many things that- The best of the best. Yeah, separate the best of the best,

like their athletic abilities, but one of the key factors that isn't highlighted a lot that they think plays a huge role is their ability to remain unbelievably calm- For whatever reason. In the most heightened stressful situations for most of the average person, and they've done it by measuring their heart rates

in those moments. It's a free throw to win the game, and it's like you should be racing. And then you just fall. I was driving with my sister-in-law. She's an ER nurse. And she'll send us stories about the craziest stuff that she's gotta do in the emergency room.

Like people showing up with gunshot wounds and women half given birth and she's got to do all sorts. So she's like super, she's trained but also I think genetically she can just stay kind of chill. And we were driving and we were driving, they came to visit and we went to go eat dinner and we're driving home and this guy pulls out in front of me like, I mean I almost hit him and I slammed on my brakes

and she does this with her hand, hold on, and then we go around it and while she's on the phone talking I'm like, you didn't like freak out or like, most people in the past are just like, ah! Yeah, so I'm like, I don't know if that's a good thing, you know, but she was totally chill. I'm like, that's hilarious, yeah, anyway. I got a study that I wanna bring up about

fat infiltration into muscle. You know how, Dr. Yeah, so Dr. Gabriel Lyon talks about this a lot, right? So it's like the amount of fat that's in muscle or the quality of muscle, how much of an impact it has on health, because we tend to look at just body weight.

One of the reasons why strength is such a good predictor of all-cause mortality is because it tends to correlate pretty well with muscle quality, right? So quality muscle tends to be strong and functional. So what they found in this study, let me find out what the study was, this was a published study of the European Heart Journal. So what they found was every 1% increase in fat infiltration within skeletal muscle raises the odds of coronary dysfunction by 2% and heart event by 7%. So every 1% increases heart event risk by 7%.

Wow. So just a 1% difference will bump at 7%. So you have 2% now you're at 14%, 3, now you're at 20. Isn't that wild? Isn't that wild? So some of the findings, decreased muscle mass and increased intramuscular body fat, but not overall obesity were linked

to microvascular dysfunction. Trip off that. It was muscle quality predicted this far better than just overall body fat. Wow. So this is, I think that they're gonna start changing the way that they look. So here, both lower coronary flow reserve

and higher intramuscular fat were independently predictive of greater risk of death, for death, heart attack, and heart failure. So not just, not obesity. In other words, you're probably better off being over-rate and strong than you are being skinny and weak, which we've talked about before. For sure, we've alluded to that before.

Yes. I'd like to see a study on somebody who has, let's say, poor muscle quality and a lot of fat in there on top of it. And how long to reverse that? Oh, right, like how long does it take to change? Yeah, yeah, like is it harder and longer to do that, to reverse it out of muscle

than it is to just trim body fat in general? Test it too, yeah. That's the thing that Dr. Garry Bill Lyon said, is that it's a difficult, it's hard. Yeah, they're not easy, common tests to look, in fact, I don't know how they're doing this. Yeah, because the only thing I think is biopsy or, you know, you can't do that.

No, no, no. It's biopsy in the whole body. Yeah, no, just a chunk of muscle. No, I wonder if it's MRI. Yeah, probably. Yeah, maybe with contrast or something like that to see, you know, kind of what's going on. Like a dot, dot, dot, dot in there or something.

Yeah, yeah, yeah. That's a good guess. That's what I would guess, but I thought that was really interesting. That is interesting. You know, we had a discussion on a previous podcast on the rise of autism. You guys remember that?

We talked about how it's gone up like an insane amount. Just an incredible amount, right? Well, anyway, someone in our forum, in the autism discussion. It's a hot, hot topic. People get really upset with it. Really upset. Which is interesting to me, it's that it's been kind of like,

I'm not quite sure, I think it's because, I wanna say it's because when you're a parent, I know how I would feel, right, you have a parent, when you're a parent and your kid is autistic, one of the last things you wanna understand or realize that maybe you thought something was okay and it wasn't and it contributed. So maybe that's why there's so much anger around it

because they talk about vaccines, there's a talk about different potential contributing factors and people get really riled up, especially parents will get really riled up with each other. Well, someone in our forum said, well, I know a little bit about this. My daughter, I think it was her daughter that is autistic and she said the rise in autism

is because they've greatly increased the parameters of how they screen for autism. In other words, we now, we used to only look at this. We have a very wide spectrum of it now. We used to only look at the extreme forms of autism, whereas now we're looking at this huge spectrum, and that's why there's this huge increase. You can get a diagnosis.

So she said that, and I said, you know, I've heard that before. Let me look it up, let me see if there's any way that we could prove or disprove what she's saying. So what I did is I looked up the instances of the extreme forms of autism, because that's what they were testing before, and that's what they're currently testing.

Well guess what, those have also skyrocketed. So there may be a percentage of the increased incidents due to screening, but it doesn't account for nearly all, not even close to all of it. So there for sure is an increase in autism. I think part of the reason too why it causes that is that in my opinion, it's most likely a multitude of things.

It's not just one. And I think it makes people feel like that's like the smoking gun and it's not just the smoking gun. And I think we know enough to know that it's probably not just that one thing or that can't be quite the answer for everything. And so trying to pin it on one thing,

I think that's probably. And then there's also the factor too. If, you know, as a dad, I give the doctor the permission to give those to my kid. And so, you know, that would just, that would rip me apart if I find out 10 years later that, you know, I gave the doctor's permission to give my son this vaccine that potentially caused this thing in him.

That's not going to sit well with a lot of parents. You're gonna probably, until that's 100% proven fact, you're probably gonna deny that as much as you possibly can because at that point, whether it's true or not true, you can't go back and change it. And so you're gonna be at peace denying it than you are accepting that. And the reason, I think the reason why it's so hard to find the smoking gun is because I think what you said is right.

I don't think it's one thing. I think it's probably a combination of things that are creating kind of this perfect storm. And it is something that we're doing because the rates are skyrocketing. And again, I looked up the, and I can't remember what they call it, but it's the really extreme forms of autism.

I can't remember that there was a term that they used. Just tracking that, that tripled from 2000 to 2010, I believe, just that, from 2000, when it was already on its way up. So something's going on, something's happening, where we used to rarely ever see this, and now it's becoming so common that, I mean, I think everybody in this room

probably knows a parent with a child. Yeah, a few people in my family got that diagnosis. Yeah, I think that's pretty crazy. You know, speaking of kids, I saw this. I wanted to, maybe Doug can look this up to fact check this. I saw this clip and I didn't get a chance to fact check and I know I should before I even ever mention anything that's on the internet these days.

But I thought it was interesting and I, you know, I believe that they face value. So let's see if it's true. They said that the average child today gets less sunlight than our prisoners do. What? Yes. That's alarming. Is that real?

I mean, does it not seem plausible? They have scheduled, they have scheduled time to get out. You're in prison, so you can't wait to get outside and walk around and get some sunlight right give him like what like an hour or so Every day, maybe I would look up how much sunlight is the average child get that's what I would look up Well according to this that is true. Oh my god Prisoners are guaranteed a minimum of two hours outdoors So think about kids, you know, inside with their iPads. A survey of 12,000 parents in 10 countries.

This is the one that we were... Okay, so survey, 12,000 parents in 10 countries found that one-third of children spend less than 30 minutes outside each day. Dude. Is that not... So, you know, you talk about something, this is what sparked me for autism. So there's such a multitude of factors going on in our society

that cannot be healthy and good for our children. And rhythms are all off. Oh man, the sun is so important, right? And I'm not trying to make a leap to autism. I'm just saying that there's a lot of things that we're doing today that is not helping our children's health, you know? Being in front of screens all day long,

they're getting less sunlight than prisoners are. I mean, that's wild to me, bro. Isn't that crazy? That's insane. That's so scary to me. It is. It wasn't that long ago where you, I mean, kids were always outside.

You couldn't get them inside. In fact, going inside was a punishment. And you just flipped. The rule was when the sun came down, you had to come in. That was like how I was told. You know when it started, I think it started with the fear of kids getting kidnapped and whatever. So suddenly parents are like.

The tracking for parents, the overbearing, you know like I wanna know where they are at every moment. Yeah, so, you know, which by the way, kidnappings have gone down, so I'm sure it did contribute to that, but one of the side effects of that, now you have like a third of children spend less than 30 minutes a day I mean, do you guys remember when you first got your driver's license in the 90s? And if you were driving after school? Through any neighborhood like you had how many kids were on the street? You have to stop for them because they were playing or whatever

Do you ever see that now? You don't I mean I I think I think more has to do with tech. I think that. Well that definitely. I mean, if you put 10 kids under the age of 10 right now in front of us and asked all 10 of them, I'll give you an hour to go outside and play or an hour in front of video games or an iPad.

Of course. 10 out of 10 are gonna say I'll take the iPad. I think the beginning was parents getting scared. Right. And then it turned into cable TV, 24 hours a day cartoons and stuff like that. I remember when that happened, because when I was a kid,

there was nothing on TV half the time. No. You couldn't watch TV because there was nothing on it, it was all broadcast. So they had to put it on a certain time, Saturday morning. So then that turned into video games and iPads, and then now it's like. Well you know what's funny about that, is you pay attention to that that as a parent and then you see who they're hanging out with and you know

we've definitely used a bit of our influence to kind of filter out the kids that just want to stay in when they come over and and so you know the ones that are very adventurous want to go outside want to you know go fishing do activities do all these things. They're invited over quite a bit more. It's just like, I'm looking for that.

I'm looking for those type of peers. So, that's such a good point. I brought it up the other day. Do you guys remember? I told you that when we went up to Truckee that I was with a couple who I'd never hung out with before. It was one of my son's best friends at school. And we had been up in Truckee for like three days

and never once did I see the kids with the iPad. And I'm like, I've never seen that from another kid before. And I asked him, they said, oh yeah, no, we've never introduced him to it or anything at all. And I'm just like, oh man, you could tell because there's no desire to sit and never once did the kids come up and be like, oh I want my head.

You know what too? Here's the deal. So at least a couple days a week, usually one but sometimes two, I'll be with the kids most of the day. So Jessica will take off, do her thing, I'll be with the little ones. And when I'm with them, we go to the park twice a day, every day, twice a day. In the morning, we'll come home for my daughter to take a nap, and then we'll go back to the park.

Two times a day. If I keep them inside, like when it rains, it sucks. When it rains and we're inside, you wanna pull your hair out because little kids in the house, it's like, you don't know what to do with it. I gotta run around and come up with creative ways to have fun with them. Otherwise, it's very, very alluring

to be like, watch this. I need a break, I'm so tired. Just be glued to this. Yeah, put this on. So it's like, I don't know how parents do it. I think that's why, because when you keep your kids inside all day, of course they're gonna drive you crazy. So yeah, you want them to sit down and be quiet.

Take them outside, dude. That's the only way to do it. I can't manage them in the house. In the park, it's easy. Yeah. That's why I would Justin just say it resonates so much with me because I think about too,

just seeing the difference in his friends that he plays with, I'm gonna do try my best to influence the ones that have those same habits and behaviors more of it. Because I imagine if he's got four or five friends and they're into hitting the ball outside and building forts and doing things like that, they'll organically naturally do it and we'll be fine. But if he's got that friend who like literally carries his, you know, he's got his own little iPad or iPad that he like carries everywhere he goes. Like, yeah, that kid just wants to do that all day and my kid I've already had that situation and this kid like brought his

Backpack and like all the electronics and the headphones yes, and we were like oh, you're not using any of that And he's like whoa like freaking out and then so you know ever and his other friends are outside And he just was like refusing to go outside, and I was like This is what we do here. You have to figure it out. And the kid was just like, I don't wanna go. Can I call my mom? Yeah, exactly. But I mean, I feel like as a dad, I gotta do that.

You know what I'm saying? I have to pay attention to that. Or also I'm gonna fight an even bigger uphill battle when he gets older and that's all his friends. They all game and they all do that. And then now you're the dad who's trying to change the teenager's friends, good luck. You know what I'm saying? Good luck doing that. But he's at an age. Yeah, exactly. He's at a young enough age right now that I can start to see little thing patterns like that. And just

like you, Justin, I've seen the kid who comes over with the iPad glued to his hand already, and then the kid who doesn't even have one. And it's like, there's a clear difference to me how they play and what they like to do. And it's like, man, if I can find ways to kind of manufacture that, you know, at an early age and hopefully organically, he'll be drawn to that. And I won't have to step in as a dad, as a teenager and be like, yo, dude, you got to get some friends that do something outside, you know? So like hard.

I just read this, uh, this read this crazy story about this man. His name is Bishnu Sristha. Maybe, Doug, you can look him up. Real easy one to pronounce. I know, it's, I look, so, it's a crazy story. I wasn't familiar with this guy. He's like a superhero. So, this, he's in India.

I'll read you the story. He was a Nepalese Gurkha soldier. Are you guys familiar with Gurkha soldiers? Is that like their version of like a green beret? I think they're like badasses. Yeah, like a green beret or whatever. And they're experts at using this curved knife that's like this long.

Oh wow. So anyway, this guy's a retired Gurkha soldier. He's on a train and he's sitting there and 30 to 40 armed robbers attacked the train. 30 to 40 armed robbers? Yeah, attacked the train. That happens? What?

He was sleeping when they got on the train, but they grabbed, there he is right there, they grabbed an 18 year old girl who was sitting next to him and they intended to rape her. So he pulled out his curved Gukuri, can you look up his knife? I want to see what this looks like. It's a K-H-U-K-U-R-I, I don't know how to pronounce that, kukuri knife that they all carry. Like the half moon? Yeah, so pull up his the knife, Doug. So he pulls out the knife and he goes after these guys. Yeah, he goes after the guys. I think he killed

three of them. Wow. them Wow injured a bunch of them He gets injured himself, but they all ran they all fled and he saved my train. He becomes a stud He becomes like this superhero. Yeah, I didn't even I've never even heard of a 30 30 people robbing a place together. Yeah, that's serious I think because the limited the limited spouse think about that one. How do you take up? I hate to go on 30. Well, you know how to use a knife, that makes a big difference, but also because it's a train, you know 30 guys can't come at you all at once.

Sounds like a Wild West dude, like you know when they used to have train barons that would come in and like steal everybody's stuff. Imagine being on that train, this badass pulls out a knife and just starts. Is this an old story or a new one? I think it happened in 2010, right?

Is that what that says, Doug? Yes. Yeah, dude. Oh, That's an old story. You just came across it somewhere. Yeah, someone did a, it was like a reel. Oh yeah. And this guy's like, dude, this guy's a badass. He needed a whole post on him.

Is he real? Did this really happen? That is super cool. I love stories like that. Did you look up the Harvard study you asked about? I did, I did. So it actually happened. I'll pull it up for you.

So it's a 75 year long study. Oh, it was a 75 year too. Yeah, it's a long, it's one of the longest longitudinal studies they ever did. Essentially, the result of the study was that kids who do chores are more successful adults. So the first thing that they noticed that kids need to be successful is love, and the second one is work ethic.

And they connected the work ethic to chores. Kids that were doing chores, helping around the house. Because there's lots of ways that kids could get work ethic, but that's one of the, I guess, the most easiest standard ways is your kid has to contribute in the home. And they found that it made a huge impact on their success. And it says the earlier they start, the better,

which I think is pretty cool. I thought I read too that they also connected it to their self-worth. So it also built that in them early on too. It's just like they had value. They were contributing something to the family, to the society, and so that had a lot to do with playing in the role of their success also.

Yeah, because they're actually, they feel like they're they're a part of This this team well something related. I saw uh, I mean, I think it was actually huberman was talking about this study And it's something that confirms a lot of what you've said a lot of times um to uh And let me see if I can remember like I totally forgot it for a second Um, but it was related to uh related to praising kids after they do.

Oh yeah, versus praising the work. The work. And how that actually. The hard work. Yeah, if you praise their actual work ethic versus, they dropped off in terms of their productivity. Huge difference. Like a huge difference when you praise them

for being intelligent and smart. It's not a good thing to tell your kid, this happened to me, when I was a kid, this is a true story, when I was little, people used to tell me all the time how smart I was. I was very articulate, so it's hard to imagine, but I had a big mouth as a kid. And so people were like, you're so smart,

you're so smart, you're so smart. I got tested for, back in those days, they did gate classes, gifted and talented. Oh yeah, I had tested for that too. And I remember that the test was a little challenging and rather than struggle through it, I just didn't want to do it, I just gave up. And I think it's because looking back, as a kid I didn't realize this,

but looking back, I identified with being smart that if I, God forbid, I destroy that image and not do something, because I had struggled at it, so I just gave up. So it's like you tell a kid what a great athlete they are, you're the best athlete, you're the best athlete. The second they encounter a situation where they're not the best on the team,

they might not want to do it at all. Or they fold completely. Yeah. That's why I dropped out of that program, I got in and then I was like, I didn't want to be around all the nerds Didn't like it I was like not for me like my I'm your business partner You hang out tonight, that's hilarious no, I mean it's powerful how we communicate to our kids

I always try and be mindful of of that because they're hard not to just, oh, you're so smart, like to just naturally, organically say that. It's coming from an innocent place. You don't think it's bad to say your kid is smart or whatever, but think about it. It's like, yeah, you don't want to always be reminding that. You want to definitely talk about the work ethic that went into whatever thing that they did good at.

You know what's really important too, there's some data to support this. My wife does this really well, is some parents are like, they don't say they're sorry to their kid when they mess up because they think it somehow, it somehow devalues their authority. Like I'm the parent, I'm not gonna apologize, whatever. And my wife's really good at this.

She'll go to my, the little ones, she'll go to them and she'll apologize when necessary for something that she did. And now that my son is four, so my two year old's still too young, but my four year old, when his sister does something to him, I mean she could throw something at him, she could do something what a two year old would do,

he'll get mad or whatever, she'll say sorry, which number one is phenomenal, for a two year old to say sorry is pretty crazy, but she'll say sorry and he'll immediately forgive her. It's okay, he just gives her grace right off the gates and I think it's because he learned that. And then the other thing I was gonna say is a great way to teach your kids things

is not to talk to them directly but to tell them a story about it. To create a story about that lesson. It's not directly. Oh, I do that every night. Every single night. If there's something that happened during the day, you know, like a kid lost his temper,

like my son lost his temper or whatever, I'll tell a dinosaur story or something about, you know, T-Rex got really angry and then he did this thing, but then he realized that he had to control his, and it always, it seems to work. No, it's powerful. That happened last night with Katrina. She's really good at that too with apologizing.

Does she? Oh yeah, very good with that. I mean, I'm also actually, I'm good too because I'm sensitive to that because of my thing with my own family and stuff like that. You've never got to apologize to them? Yeah, yeah, so my sister and I are super, super sensitive to that stuff.

So I definitely probably go over the correct that way if not, and last night Katrina and I are, you know, we're eating soup, right? Cause I'm not feeling good. And so we both are sitting watching the basketball game and we've got hot bowl soup, hot bowl soup. And then my son comes like cutting through the middle of us and wanting to like kind of wrestle with Katrina.

And she was like stern, like really quick cause she's holding something really hot. And you know, and it totally like we don't, he's so sensitive that it like startled him and he like went over the couch and he kind of started to like cry a little bit. And she's like, come here, Max. And then she apologized to him.

She was listening. Mommy wasn't trying to be angry or mad at you. It was just, I had something very hot that he could have got hurt. And then she explains to him why she reacted the way she reacted. And it's okay, come sit next to me. I don't not want you to be next to me. It's just that I didn't want you to spill that and get burned and hurt yourself. And it's great because you watch him go through the emotions where he has this reactive emotion and then he calms down

and then he hears her out, then he understands, and then immediately all good from there. And so with that, just taking that time to go through those stages with down and then he hears her out, then he understands and then immediately all good from there and so with that just taking that time to go through those stages with them and then help them recalibrate all the world. I also think it's good because kids, one of the important realization for life is to realize that we're all flawed. All people are flawed, everybody.

Totally. So, you know, and this is a challenge, I think, for some, this can be a challenge sometimes for us, where as a parent, maybe you have issues with anger, or maybe you have issues with not paying attention, right? That can happen with me, where I'm not being present sometimes, or whatever. So you end up apologizing for the same thing,

and you feel stupid for it, like, oh, I gotta apologize again for not paying attention? He's gonna think I'm not serious. No, no, no. They're gonna realize, first off, for it, like, I gotta apologize again for not paying attention, he's gonna think I'm not serious. No, no, no. They're gonna realize, first off, if it's sincere, that you're sincerely apologizing, but also that you're human, and that we often, people make repeated mistakes,

which will help when he does, or she does, make those same mistakes, and realize that that's just the world. That's just how it goes. That's just the world. I also think, too, we grossly underestimate how intelligent kids are. Because maybe they cannot articulate the same way

as we are, but they have literally, up until whatever age they are, been modeling everything they do off of you and watching everything and learning from everything that you do. And I remember being a young kid and putting things together at a really, really young age and not thinking that my parents realized that, you know?

And so I can recall back to that and think, so I always try and keep that in mind. I always got to remind myself, he's even more aware than I think he's aware. I just try- Even if they can't say it, their body's aware. That's right. That's right. They feel it. I'm a firm believer that, that I've said that since he was born. I said I believe those other senses are heightened when they don't have the ability to communicate

verbally as well, that they are very, very in tune emotionally into the energy and everything. They're extra sensitive to their parents because without you they're dead. So what they also will do is they'll internalize whatever you're doing and they'll think it's my fault. It's a survival mechanism. So what do I need to do? What do I need? I need to fix this thing, I need to whatever.

So that's another reason why it's important to show them that you're vulnerable and that you're real. Because otherwise, what they'll internalize is, oh, my dad gets pissed off all the time, it's me, it's my fault. Or they'll get that shame or whatever. So it's tough, it's tough, but it's me, it's my fault, you know? Or they'll get that shame or whatever. So it's tough, it's tough, but it's funny though, because I know this, as a parent,

I remember my mom would do this really well. She would apologize to me. My dad not so much, but my mom would do it. But yeah, as a parent, especially when you just reprimanded your kid, so you're right, because they did something that requires discipline, but maybe the way you did it wasn't right. So that's another one that people struggle with

is I can apologize for the way I did something, which doesn't devalue why I did it. So it's like, I sent you to your room because this thing and the other, but I'm sorry I screamed at you, or I'm sorry I was aggressive with the whole thing. That's another one people I think have. I had that discussion with my 15 year old

because when she gets mad, she's 15, right? She's a 15 year old girl, so that's what happens. When she gets real angry, it'll come out in certain ways. And I said, you can tell me you're mad, but you don't have to act mean. She's like, what do you mean? How do you do that? If you're mad, you're mean.

She's like, connect, it's all one for her. It's all the same. I'm like, no, it it's not you can tell me I'm really mad right now Totally different than then projecting it to me like I need space. Yeah, you just gotta communicate totally different I bet you know, it's funny though when you're we've done a really good job I feel like with Max teaching him to express his feelings that way versus I've told you I've never had a out like he's never Done a tantrum or screamed at that. But then it also flips it on you where it makes you feel really guilty

when the kid says something to you, like, listen, he goes, you know, that really hurt my feelings. You're like, oh, God, bro. Yeah, bro, when you have like a little kid say that to you because you've taught him so well to like express his feelings, his emotions, then you feel like this big after that. You're like, oh, shit.

My two year old, she doesn't say I'm mad you know she says I have feelings when my Max was crying and he called Mark we got Katrina to say I'm sorry is Max said you know you hurt my feelings I just wanted to be close to you oh you know I'm saying just destroy yeah just destroy you you know so'm sorry. I didn't mean to do that I just you were right next to the hot and I didn't want you to hurt yourself and it's okay And then she brought them all close to him, but it's like yeah, you do a real good job I finally teach them that and then they then they learn how to use it really well Then you have to start to question yourself like are they manipulating right now?

Or they just be expressing their feelings because then there's the next layer to that. That's so cool. You know, I saw Recently I'm trying to find the article. Oh's so cool. You know, I saw recently, I'm trying to find the article, oh, here it is. Did you guys know that, okay, so you remember when the four-minute mile was broken? When was that broken? Was it 19? It was broken, and it had stayed for a very, very long time.

I forgot when the guy did it. Well, they actually, it was a debate. So the four-minute mile was, scientists said it's humanly impossible. No one could do it. Then it happened, and then it like, 1954. 1954? 1954, Roger Bannister broke the four-minute mile. The scientists said it's humanly impossible. No one could do it. Then it happened. And then it like, 1954.

1954? 1954, Roger Bannister broke the four minute mile. And then it's crazy how many people after that broke it. Oh, I think it was like, less than a month later somebody broke it. So isn't there a term for that? We use that as a way to say like, there's mental blocks.

Like, oh, it's the four minute mile. So like, as soon as someone broke it, now we have, if I'm not mistaken, high school boys, will break the four minute mile. Well, we're getting close to the first woman breaking the four minute mile, if I'm not mistaken. Maybe you can look this up, Doug. Yeah, they're talking about how, yeah.

So there's a study, they actually did a study to see, it's funny how they do these studies, is it possible? So they're gonna try and create the perfect conditions for this one runner, I don't know what their name is, Faith Kipi-Gon. So Faith Kipi-Gon is getting close. So what they're gonna try and do is create the perfect environment for her to see if she can break

the four minute mile, is that it? Yeah, no woman has done it yet, but that's it. So what they're gonna do, so trip off this, right? Now I wanna know what you guys think about this. So no woman has broke the four minute mile yet. A woman is getting, there's one woman that's close, and what they're gonna do is they're going to create optimal conditions in drafting.

So they're gonna have somebody help like draft and make sure that's like right temperature. Why her break the four, I don't know dude. Why? I don't know. I don't know. Oh my gosh. I know. That's so funny. You know? Like I mean I think it's cool. I think it's cool that she's, if she's at four minutes, four minute one it's still awesome.

Well she's at four seven. Still smokes me. Four minutes seven seconds. Yeah. Oh yeah, which is so fast, dude. It's such a fast lap. I was trying to think of the term, like morphic resonance or something like that.

The one where it's like, there's somebody that breaks some kind of like advancement in the performance. Yeah, there is a term for it. That's what she. Yeah, and then all this. Happens across the world. Yeah, across the world, and then it just,

some weird. There is a term for it. Like, yeah, like frequency people pick up on, and it happens somewhere else in the world and then it just, some weird. There is a term for it. Yeah, like frequency people pick up on and it happens somewhere else in the world and you're like, what the hell is this? And somebody coined a term. No, it's not that, that's the theory. Morphic resonance is the theory that suggests

that living things inherit a collective memory. Oh yeah. Which is also cool. That is the term, but yeah. Which is also cool. Completely. Yeah, I don't know how I feel about this. They're're going to try to create the perfect conditions to get her to break the four minute mile.

Yeah. Yeah. I guess it counts. It still counts. Yeah. But they've already fit. Yeah. They've the formula is this.

And so it's like, you know, Roger Bannister didn't chuck, you know, yeah. I'm like gravel or dirt or whatever it was. Yeah. Yeah. Okay. So what's that Doug? Oh, multiple discovery or simultaneous invention

when multiple people independently discover and invent the same thing across the world at roughly the same time. That's, has that happened a lot of times? Yeah, yeah, it has, actually. If you go back and look, that's weird. Trippy. That's super weird.

You think it's that weird? Yeah. It's kind of like we come to think we're doing certain ideas. I know, but still, it's like. Are just out there. Yeah, but you gotta think that like, you know, in other countries, other languages, they're all coming to similar conclusions of the same science and math, and they have the brightest minds working on it, and so it's only a matter of time that one of it, so I don't know.

I don't feel like that's it. Because the collection of intelligence and data is pretty similar in terms of like, we're shared, we've shared what we know. That's what I mean, that's why. And so everybody's kind of working on one part of it, you know, in different areas at one time. So just, yeah, it's pretty logical. Yeah, I think it's very logical that that would happen. Yeah, I guess that makes sense.

Yeah. Yeah, okay, all right. Are you bringing up instances of that? Well, I mean, there's all these different ones. Like the 100 monkeys. Yeah, the 100 monkey effect. Have you guys heard of that? No, what's that? The all these different ones. Like the 100 monkeys. Yeah, the 100 monkey effect. Have you guys heard of that? No, what's that?

The 100th monkey effect is an esoteric idea claiming that a new behavior or idea is spread rapidly by unexplained means from one group to all related groups once a critical number of members of one group exhibit the new behavior. So now pull up why they came up with that. There was an example of that

where a bunch of monkeys learned how to do something. Like fishing. And it happened on an island also at the same time or something like that. There was an example of that where like a bunch of monkeys learned how to do something like fishing and it happened like on an island also at the same time. Well, I remember there's this, this video or image of an orangutan who figured out how to fish by watching humans fish nearby. Oh, and it was, yeah. Did you hear, did you hear as a trip? Did you hear, I forgot what animal reservation it was, or it was like a, it was in Africa, which is a continent, I know this, okay, but there was like, it's an area there where there, there were two male lions having sex with each other,

and the officials came out and said, it's because they learned it from watching the Western visitors. We don't have gay lions. They learned it from watching you guys. Did you guys hear about that? No, I didn't hear that. Yeah, dude. They learned it from watching you guys. Did you guys hear about that? He blamed it on the animals.

He blamed it on American visitors. Alright, so the theory originated a young female monkey washed her potatoes in the sea to remove sand. Her family and their families, so her family playmates and their families followed suit. Over time the behavior spread throughout the troop. When the 100th monkey adopted the behavior, it was considered a tipping point for the behavior and then it spread to other groups. Oh, I see.

So it takes 100 people in a group to adopt something before it becomes widespread. Before other groups start to adopt it. So this is a Japanese study, but apparently it's been discredited as well. adopt something before it becomes like widespread. Before other groups start to adopt it. So this is a Japanese study, but apparently it's been discredited as well. Well, I want to know how the hell everybody in the 90s knew how to blow inside the fridge.

I know, I think that's interesting how- 100 monkeys for sure. Yeah, dude. I mean, I think that's real. By the way, I did nothing. No, I disagree. I still, I've got one at home right now, and I'll, I tell you right now.

You ever take an eraser and do that? And let me tell you. I did that too. Yeah, I knew. An eraser? Yeah, it worked. Why did we all, how did we all know this with no internet?

I don't know. We just tried things. I tell you, I'll do it 10 times, not doing anything. And you'll blow in it. And then I'll do 10 times with blowing in it, and you'll see, I guarantee you could, there's gotta be somebody who's actually done that.

No, no, there was a meme, I saw this meme where there were two Nintendo cartridges talking to each other, and one was a new game, and one of them was an old game, he's like, bro, trust me. He's like, loosen one of your circuits. He's like, why? He's like, just trust me.

He's like, all right, and he loosens it, and the guy takes it out and blows it, and he's like, oh yeah. It's stupid. Kk, kk, kk, kk, kk, kk, kk, kk, kk, kk, kk, kk, kk. So anyway, yeah, no, see, it doesn kk, kk, kk, kk. Anyway, yeah, no, see, it doesn't work, see? That's what the internet says.

The placebo effect, bro. Bro, it's not. Yeah. I'm gonna go home, I'm gonna do like a control. Yeah, yeah, yeah. So what do you guys think? I got the top nutrient deficiencies. What do you guys think they are?

I'm gonna pull up. Vitamin D, magnesium, zinc. Is zinc up there? Probably. B vitamins, so. Yeah, definitely B vitamins. So here are the seven. So D, magnesium, B, what else?

Here are the seven top nutrient deficiencies. Here we go, okay. Iron. Oh, iron, duh, duh. Iron is really high. Now they're going worldwide, so I don't think this is common here, but 25% of people worldwide,

47% in preschool children. Oh, that's interesting. 30% of menstruating women tend to be deficient. D and magnesium are over 50. Yeah, oh, really? Is that what you're written? Yeah. We keep going down.

Iodine, that's the top one. That's why they added it to salt, by the way. It's because it's such a high deficiency. Vitamin D, that one's definitely high. In the United States, 42% of people may be deficient. 42? Yeah, 74% of older adults, and 82% of people with dark skin.

So, racist. Next, we have vitamin B12. B12 is a high deficiency. Calcium is another one. Vitamin A is another one. Is mag like 60? And then magnesium. Magnesium's there too.

Close to 70% of the US population under 71% consume less than the required amount of magnesium. So here's why I look this up. So I haven't used Mellow, Ned's Mellow in a long time, and my sleep has been just not optimal. I don't know what's going on with my sleep. I don't know what was happening. And I was trying all kinds of different things,

all kinds of melatonin, and it helps, but sometimes I wake up groggy or whatever, and I forgot all about Mellow. Started using Mellow again, slept great. Ever since we had that lab results test with Dr. Cabral, I started doing it again because it, yeah, I forgot all about how much of an impact that was making.

It's so easy, and it's just really good usable forms of magnesium, and plus they add a little gab in there. But yeah, remarkable. Remarkable difference in my sleep. It was a game changer for you. Do you use it every night? Yeah, that's like, that's- Staple.

Yeah, I mean there was only a short period of time there where I was testing it, trying to figure out if this was for sure what was making the difference. And it's like, yeah, it's become, I mean, and this is why it's almost, anytime someone kind of talks about sleep, like that's the first thing I always ask is magnesium, just because I knew the stats were high.

I thought it was 60. Yeah, 70%. Yeah, I thought it was like 64 is what I thought I read. That's most people. Right. The big majority. So there's a good chance, there's more than a 50% chance that you are probably somebody that this will make

a big difference in, and so I always recommend that. I'm like, if you're not taking a magnesium. By the way, everybody, if someone like Adam and I notice a difference from taking Mellow because we need magnesium, we both eat healthier, and we're not perfect, but we both eat healthier than most people. So if we need it, then you probably do.

That's the way I look at it. Yeah, I think so too. I agree. No, it's one of my favorite products and most consistent that I use, always has been. Hey, check it out. Our partners at mphormones.com have some incredible peptide stacks for sale right now.

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doctors these peptides are coming from real, regulated pharmaceutical companies, or should I say labs, go to mphormones.com. Back to the show. Our first caller is Robin from California. Hi Robin. Hi Robin. How's it going?

Hey guys, thanks for taking my call. So I have been experiencing lower back pain for the last three years. In 2022, I was in the middle of anabolic and I started getting a little lower back pain and I finished, did great, loved it. But afterwards, I decided to take a little break and I was kind of hoping that maybe I just pulled something, it would get better. I stopped working out, that was in July, and in April the next year, the pain was still

there. It had not gotten any better. I was getting really frustrated. I wanted a lift again, and I started thinking, well, maybe I'm having some inflammation issues. So I cut out gluten completely, and it fixed it. I completely, in one way, I felt great. Slowly over time, started working out again. I started picking up a little bit, and then of course, the gluten-free kind of fell off

a bit. I was still trying, for thefree kind of fell off a bit, you know I was still trying for the most part like 80 20 I would keep gluten out but it the pain was back So I did another round of anabolic because I just didn't want to stop got all my weights up to where I was before and then I took another break and Since then I've been completely falling off the wagon. I just couldn't get back into it. I just have a constant ache in my lower back. Cut to last year in November,

I pulled something in my knee getting into bed. I'm 45 years old. Like I was, I couldn't walk for days. And I'm like, I don't know what's going on. So to start the process of getting checked out, I went to urgent care and they just did an x-ray just to kind of start the process of getting checked out, I went to urgent care and they just did an x-ray just to kind of start the initial, you know, diagnosis. And the doctor came in and she's like, you're only 45. She goes, I was looking at your x-ray and you have like severe

arthritis in your knee. I was not expecting you to be just 45 years old. I was shocked, you know, got pretty upset about it because I didn't, you know, I didn't realize that it was anywhere near that bad. I would feel it walking up hills, you know, I just thought it was inflammation. I kind of started thinking, well, my back's been really bothering me for years now. Talk to my doctor. I'm like, can you just do some x-rays while I'm there? You know, let's just get this knocked out. So I did x-rays of my lower back, hips, and my cervical spine, and they all came back with varying amounts of osteoarthritis in them. Mild arthritis in my bilateral hips, advanced arthritis at L4 through S1, moderate arthritis in my cervical spine, and advanced arthritis in both knees.

I freaked out, cried a bit. My kids were like, what's wrong? I'm like, oh, I'm getting old. What is happening? You know, I don't understand why this is going on. I don't know where to go from here. I'm every day, I'm have a constant ache in my lower back. I right now I'm just walking my dogs. I take them, I go uphill, which my doctor, I went to the osteoarthritis or osteopathic surgeon and he's like, you need to stop working out. No more lifting weights, no more weighted squats, no more leg presses. Not that I ever did like presses, but you need to swim, you need to walk and do some wall sits.

You're just at that age. And I got really upset and my husband's like, what, you know, what do you expect? You're 45. I'm like, I, I'm only 45. I did not expect this to happen. And I just, I don't know where to go from here. I'm super frustrated. I've, I love lifting, you know, I like, I had decent lifts, like, you know, I got all my lifts up every single time. And now I feel like if I'm what can I do? I don't know how to What exercises that I can replace to help with the squats I?

Just I don't know where to go from here. What would you suggest? Yeah, that's tough so um you don't have Arthritis it sounds like due to overuse or poor movement patterns. This is autoimmune. The fact that you reacted so well to removing gluten, definitely hints to that. And the fact that it was found everywhere you've X-rayed, hints to that. So the strategies to work on the autoimmune issue,

and I would highly, highly suggest you work with a functional medicine practitioner to find the root cause or the triggers and to modify lifestyle to work on that. It's not a correctional exercise issue. A surgeon is going to tell you don't do certain exercises. That's like palliative care. Like okay, well then if that hurts, don't do it type of deal.

But that's not really solving the root issue. So I would work with a functional medicine practitioner and then I would also listen to some of the episodes we did with like Dr. Tina and some of the, now this is all anecdote at this point, we don't have data on this, but showing the GLP-1 low dose effect on auto immune issues, but definitely work with a functional medicine. I've worked with clients like you, and pretty darn good success rate. Just gonna say, I have to, and Robin, don't lose hope at all.

This is actually, we can definitely work through this process. It is, but like Sal's saying, this is, it's gonna be through diet. That's gonna, it's not gonna be movements you do to fix or solve something like this. You, uh, and you've already, which is exciting that you've already kind of hacked into it. You've already started to realize what an impact the gluten makes. And to his point, going through a functional medicine practitioner and getting a full blown test to see all the things that, and if you

approach the same way it sounds like you've had discipline with strength training for so long if you approach the diet with that same mentality you're going to get a lot of relief and then what and of course the doctors are saying things like don't do this don't do that listen movement with arthritis is one of the best things you can do getting that blood flow getting that circulation yes the squats and things like that might be hurting right now because of the inflammation, but if we can bring that down, we very much so could get back to doing some of these things that you love doing.

Moderate intensity at first, but diet is going to be everything. I mean, diet is going to be everything in this situation, figuring that out, and that will dictate the way you approach your workout. If you know that diet hasn't been really in line and that you might be inflamed a little bit, that's not the day I go try squats or do things. That's the day I'm walking and just moving. And then the days when I'm really dialing diet, now I can start to play with those movements at moderate intensity and see how I feel again. But they're going to look at things like mold. They're going to look at issues with parasites, potential gut, wall hyperpermeability, so leaky gut.

They're going to look at all those things to try to kind of find the root issue as to why your immune system is attacking its bones. And that's really the only path I see at this point. The Western medicine approach typically is going to be anti-inflammatories and strong drugs, which will provide temporary relief. But, and again, the fact that you cut gluten out and noticed a big difference gives me, when I heard that, I'm like, oh, okay,

there's light at the end of the tunnel, for sure. If that had that kind of an impact, then I think working with somebody, if you work with someone from Dr. Cabral's team, are you in our MP Holistic Health group on Facebook? I am actually. The problem is the tests are pricey, so it's not something that I'm able to do right now,

but I did just have the regular doctor take all allergy tests and he's like, well, just because they come up negative doesn't mean that you don't have a gluten insensitivity. It's just these are just what the parameters of these tests show. But yeah, just being able to take it to that next level. Well, that's it. So Robin, you can, and if that's, if funds are like for, I know how expensive all those tests can be too, you can start doing stuff like an elimination diet though now to start to troubleshoot yourself. You know, like following like a carnivore type of diet where you're really, really strict. And really, if you do that solid for

like 30 days, you can then begin to start to introduce foods. Obviously, avoid trying to avoid the ones that you already have an idea that you think might be, you might be intolerant to, and then slowly build your diet from the ground up like that. And so that's a way you can troubleshoot yourself. It just takes a little bit of discipline of sticking to a very plain boring diet for a while to bring all that inflammation down and then you slowly introduce foods one at a time and really watch how your body responds. Yeah, I've done that in the past and obviously I'd say I kind of fall off a little bit, but I do

make all our food. Like, we don't eat out, you know, maybe we'll have poke once a week or something. So it's actually really easy for me to do that. And I have been, for the most part, I don't eat a ton of gluten, but I think I do need to kind of take it even. Yeah. Go to the deepest level because Robin, one of the things which is weird how this, and the guys I know have experience with this too, sometimes it's a food that we would consider

a healthy food. And so it easily gets biased. It's like, what? Avocados? Those are healthy. It's not just that though. When you're dealing with an autoimmune issue and it's very reactive, it could be any tiny amount.

In extreme cases, it could be seasoning. So to see if this is really gonna help, again, if you can't do the testing and you're gonna try this on your own, to see if this is really gonna help, you have to be 100%. You can't be 99%. You have to be 100% if indeed your immune system

is being triggered. Okay, so we're not talking about like, I get a little you know digestive issue or whatever So I'm gonna go last and see this is an autoimmune issue. So you have to go 100% To see if it's actually the case not not even not 1% off so cut out in the common intolerances of gluten legumes egg whites dairy You know, you could even cut out complete grains. You can go full carnivore if you want to go all the way and then start from there. I mean, that's what I would do.

I'd do carnivore for 30 days and then rebuild from there. But even people with a really extreme case is when they go carnivore, they'll add a little garlic to their steak, and then boom, autoimmune issue comes back. So we don't know, in some of these cases, we don't know quite why the immune system is so sensitive, but for a lot of these individuals,

like it solves the problem. It's just a radical lifestyle change. So it kind of sucks, but I think it sucks less than obviously progressing arthritis. So do you think osteoarthritis could get better? Well, I definitely could not get worse, but in my experience with some of the people that I've talked to, better. I mean, Michaela Peterson is a very famous example.

I don't know if you know who she is, but she's the one that kind of popularized the carnivore diet. And now she was extremely reactive. We had her on the podcast and she reversed everything. She reversed everything. She had to have joints replaced. It was so severe as a kid, she had to have her, you know, an ankle replacement and things had to happen.

When she went full carnivore, just salt and meat is where she's at, it got complete remission. But she had other symptoms that were extreme as well, like depression, anxiety, lots and lots of different things were happening. So that's the direction I would go if I were you. A lot of times it'll just keep it at bay to where you can do your normal life and function

and maybe you don't reverse or go the other direction, but it keeps it at bay enough to where you can get back to strength training, doing the things that you love to. My autoimmune is psoriasis. My sister's is endometriosis And even though yours is arthritis all very similar in the sense that it's being triggered from our diet our lifestyle stress things like that And I I've never been able to reverse mine completely but I can keep it at bay Like if I if I'm if I'm good on my diet, I'm doing keeping stress low but I can keep it at bay. Like if I, if I'm, if I'm good on my diet, I'm doing and keeping the stress low, it'll keep it at bay to where I,

I almost feel like I don't have it, but I know I have it and it's there. Right. Is it, are you, are you, do you feel pain now? Do you, do you notice it now? Not when I'm sitting, but anytime I walk, I was just in the car drive, I was taking my kids to school and I get out of the car and I'm like, I'm just walking and I'm stepping up things and I feel it and it's, and it's achy. It's not anything I can't live without but it's there. Do you have you ever done a prolonged fast? No. Yeah so prolonged fast would be

the easy way to just check so you know like like a like a 48 72 hour fast. Oh my god I feel much better. Oh okay there's some diet stuff that's definitely triggering this. Again we don't know in many of these cases why people's bodies can be so hyper reactive. But we do know it's on the rise. We do know cases of like, of all autoimmune issues, including food allergies, have completely exploded. We're right around the same age.

I'm sure you remember when we were kids, you didn't know anybody with peanut allergies. They're everywhere now, that's one example. But all autoimmune issues seem to be on the rise. And for many of these people, they can solve it with lifestyle changes. Of course, it's not perfect because you have to make these lifestyle changes,

but it definitely makes a big difference. Well, do you want to hear my conspiracy theory? Yeah, yeah, no way. Yes, we do. I believe it started after I got COVID for the second time. a big difference. Well, do you want to hear my conspiracy theory? I believe it started after I got COVID for the second time. The second time I got COVID was just in December of 21. And then this started in February of 22, but I lost my ability to smell and I still don't have it back all the way.

And then my inflammation issues such as they are is what started also. So that's kind of what led me down the path to even try it, uh, glutinine, you know, taking out the gluten and stuff like that. So I was like, I started looking into that. I'm like, why can I still not smell at this point? And then said, well, there's inflammation issues most likely caused. And so I do really think, I don't know, after 42 years to all of a sudden have this issue pop up, I think it has something to do with that. And I still do, especially listening to you guys talk. Have you looked at the protocols

to get rid of the spike proteins and some people have issues? Okay. No, I have not. What's the name of Dr. McCullough, Doug? Yeah, McCullough has the protocol. His name is Dr. McCullough. He has a structure for people who maybe his bodies didn't react well to COVID or the

vaccine to help get rid of the spike protein. So you can look at that as well. Yeah, and just a direction to kind of research a little bit for yourself. But I think if I had to speculate based off of what you said, so now we're in speculation world, but you could have had the genetic predisposition

for this autoimmune issue, and an infection like COVID could have pushed it over the edge. Good, yeah, I mean, that's kind of how I feel, so. You center that link, Doug? Yeah, I can do that. Doug's gonna send you the link, then. Yep.

That'd be great, thank you. You got it. All right, well good luck, okay? Stand tight, Robin. I'd like to hear back from you in a few months if you do some of this stuff to see if you've noticed any improvements. Okay, yeah, I would love to, thank you.

All right. Thank you, Robin. Thank you. Okay, take care. That's tough. Oh, hell yeah, it's tough. But I mean, the fact that she said, oh, I noticed a huge improvement from, you know. Yeah, that's the light at the end.

Hopefully it's just that. You know, and for that she said, oh, I noticed a huge improvement from, you know. Yeah, that's the light at the end. Hopefully it's just that. You know, and for people whose bodies are reactive, 80% gone, you'll still be reactive. You have to get rid of it completely. Yeah. It has to be 100%. You know, when I've worked with people like this, you know, I had one woman who, she wasn't celiac,

but she had really bad gluten intolerance. And if she was getting all these reactions, couldn't figure out what it was, it was like a little soy sauce. You know, that had some gluten. And a lot of times, at least this has been my experience, is it's not, I mean, one thing sometimes is like the major offender, but then there's like

a spectrum of other things too that kind of trigger it. And they combine. And they combine, it's like the perfect storm, but it's like, and you know that, okay, I definitely can't have that, but then there's all these other things, it's like the perfect storm, but it's like, and you know that one, okay, I definitely can't have that, but then there's all these other things like, I think I can't, and it's figuring that out can be life-changing for somebody like this.

Our next caller is Cooper from Washington. What up, Cooper? What's happening, Coop? What it is? Great to talk to you. I've been watching you guys since 2020. I was only 16 then. That's cool.

Great, great advice all around. So my question is about how to avoid injury after destroying a plateau. So recently I destroyed my squat and Zercher plateau, but by significant amounts. So Zurcher went up 80 in one day and squat went up 50 in one day. I think I unlocked glute drive that I wasn't using before, but I don't know exactly how it happened. They just did, but now I'm lifting significantly higher and I don't want to injure myself. You want gear

magical pills. Yeah. How'd you get so, how'd you get so strong so fast? Um, well I guess that, uh, my quads had the potential for it since I was maxing out the light extension. Oh, okay. The D ball might've had something to do. Somebody fed me these weird trend balloons. Yeah, I mean, he said it already.

He said he, I mean, and, and I've seen this happen when a client, the light bulb all of a sudden goes off or it's like, I mean, you actually, I mean, I don't think you need to worry about injury because you're lifting with better skill and technique. Right. So yeah so I don't think that's an issue. Now as you know you are getting pretty strong I'm seeing your lifts here you're getting pretty strong. You always always always watch tempo and technique. So what I what I think you should do is the weight that you now can lift I would stay there a while, even if you could go up higher. And even slow it down a little bit.

Yeah, so like- Pause reps would be great. Right, so let's say you're squatting your 315, what was that, a one rep max? Yes. Okay, so what are you doing your sets with? Are you doing sets of one, or are you doing sets of five? What does your workout look like?

Usually sets of five. Okay, so how much did that change? That I brought that up about 20. Okay. 20, 30. Okay, so I would stay at the 20 pound heavier mark now with a five and then when you feel like you can add more, don't just slow down the reps and get real perfect.

In other words, allow the new strength gains to solidify, allow yourself to feel real comfortable with your new strength and then jump again. It's also great. This is a great time. Like you got good strength gains from this kind of five by five training. Now you transition after that into like a different type of programming. Like are you following any of the maps programs right now? And the last one I did was performance. That was before a jiu-jitsu tournament, but I haven't followed any maps program since

then. But this is like what I like to do with it. You've obviously reaped some great benefits from five by five training, straight training, then it's like, okay, let's go do something like strongman or old timey or something that is unique and different to how you're currently training to where you almost have to go learn a new skill again, which will have to force you to go lower in weight, but then you'll also progress in that, right? So what happens is sometimes these guys get excited because they watch a lift like the squat or zercher go up and they just want to keep seeing that go up.

And so they're tempted to want to keep at it. And that's where the injury happens. But hey, enjoy these gains for a while. Take some of the advice, Sal is saying, and then probably in a couple of weeks, let's move to a program that, uh, you're unfamiliar with that challenges you in different ways, like a map strong or like a maps old timey symmetry or symmetry. Like those are all great ways to keep you from not just pushing the weight, you know, in the five by five training is move away from that training for and then come back and then watch if you got stronger

again, which would be really nice. Yeah. Just give you an example. Like when I would hit a PR and a lift, I would go back to my previous weights and I would just perfect that again, even though I felt so much stronger. So I would touch a new record, right? Oh, here I am, I'm at this new strength record. Then I'd go back to my old lifts

and just slow down the reps and really get connected to my lifts and then allow myself to incrementally move up to get comfortable and solid with the new weight. You want to acclimate to this new strength that you have. And the way that happens is through practice. And also, incidentally, is how you get stronger faster. Yeah.

It's all about the support system. That's why something like symmetry might be a good follow-up to that, because you'll be able to really iron out any imbalances or anything that may be potential performance leak, so that way, too, you feel this this new potential but now you're not gonna be exposed because every time you go up with intensity you know that that magnifies so do you have symmetry I know I don't let's send that to you yeah good

call okay yeah that way you follow that program next I think that'll be a good follow-up and then hits five by five by five again in the fourth day, so boom, you'll see how it'll translate. Yeah, at the end you'll get some new PRs. Yeah, I had heard you guys talk about, at one point, people who do steroids, their tendons or ligaments, they won't keep up with the muscle growth. Yeah, it doesn't catch up.

So I was worried that- No, you're fine. No, I'm not doing steroids. Yeah, no, no, no. No, you're fine. If you're was worried that. No, you're fine. No, I'm not doing steroids. Yeah, no, no, no. No, you're fine. If you're not doing steroids. No, you're fine. And that happens with anabolics

for a couple different reasons. One of them is that, just off topic, one of them is they actually increase CNS drive. So somebody would take a steroid, like a famous steroid that would do this would be like anadrol. And they'd be like, oh my God, I added 50 pounds to my you know my bench press in in a month. They didn't gain 50 pounds of muscle even though their weight went up

because they're holding more water but their CNS drive, in fact some of those steroids will make you stronger immediately. You'll take it and go work out and they'll get stronger. Take some of the governing off. And your power lifters will use certain steroids for that so that's that's why some of the governing off. Power lifters will use certain steroids for that. So that's why some of the injuries happen, is a CNS drive goes through the roof and they're not able to, and they're not acclimated to it. But you don't have to worry about that. You train naturally, you're training properly.

The issue for you with injury would be if your technique or form go off. Or you keep staying in the same, this whole trying to get stronger, trying to do the same overuse. But I mean, I think you already hinted to what probably happened. You probably just, your technique got better.

You got better, and the glute's a bigger muscle. And so you're, and that is, that's actually really common. Many times I've had somebody who I'm teaching how to squat, they can never get, and then all of a sudden, they activate those glutes, and it's like, oh shit, the weight's moving totally different now. And I'm not really worried that, oh God, they're gonna get too much, too strong, too fast different now. And I'm not really worried that, oh God,

they're gonna get too much too strong too fast right now. It's just that they finally have actually locked into what they already were. You were already that strong. You just figured out how to organize your muscles in order to actually see your full potential. Yeah. We're doing good.

We'll send over symmetry to you, Cooper. Awesome, I appreciate that you guys. You got it, you got it man. Thanks for following huh? Yeah keep at it. Yeah. I always love when we have like a 16 year old kid that's been listening for that long.

So he started at 16 when he was in 2020. So how old is he now? Is this 25? 25 years. Yeah, yeah, yeah, that's 21. That's great. You know it's funny we're talking about the steroids or whatever.

There's, I used to have this powerlifter that I knew, worked for me very shortly, but he worked with me. He would talk about this one steroid called Check Drops. You ever heard of this? Never heard of that. Yeah, the chemical name is Mibolarone. Anyway, the way that powerlifters use it is not like to build muscle.

They use it to make them mad. So they would take it before a lift and it would increase aggression and they'd be stronger. So it's like a pre-con, like a pre, you know. What, roid rage, like, associated? I think so. I think that's, a lot of that's how they use the nose quads, whatever, you know,

the ones they break and then you. Oh, smelly salt? Yeah, yeah. No, that won't make you mad. That does increase your- I've done that. I love that. Yeah, I hit the, we haven't then you. Oh, smelly salt? Yeah, yeah. No, that won't make you mad. That does increase your- I've done that, I love that. Yeah, hit the, we haven't been here. It's like tunnel vision.

Have you used them a couple times on your list? I haven't yet, I'm waiting on like when I'm actually just trying to PR. Yeah, but good, you know, for anybody listening, like when you see a big PR jump, back off with the next few workouts and live in that sub max range for a little bit and really perfect your technique and form, it'll only advance your PR faster. the next few let workouts and live in that sub max range for a little bit and

really perfect your technique and form. It'll only advance your PR faster. Our next caller is Donald from Idaho. What's happening? What's up? Hello guys. Hello. I just want to start off by saying thank you guys for taking this. Couldn't have been a better time honestly. So I'll just go and read it off my phone and then I'll let you guys go from there. So hey guys I've been working at the local Y for about four years now and I just had twins I decided that this was the time that I wanted to open up my own business offering online and in-person training I'm currently operating my business for a little over a month now. It's

About two three months now. I'm trying to keep costs low for now, so I'm using Google Sheets, Google Forms for my clients. I'm making a bunch of YouTube demonstrations for my programs, PayPal for payments, and I'm using Facebook and Instagram for content and advertising. I also use Canva for creating programs that I plan to sell in ebook format Adam I feel like you're gonna want the numbers. So here you go Down below I added my pricing sheets for reference So if you guys have any critiques to that by all means let me know

My wife and I have a minimum financial goal of bringing in an extra thousand a month for my business since opening of bringing in an extra thousand a month for my business. Since opening my business, I've gotten three clients, two of which were family and one was a one-time charge. And the third was a referral from one of my clients from the Y and he is recurring. I just recently got a second recurring client. Each day I'm making it a goal to comment on at least 10 Facebook posts and beginner fitness groups.

I don't know if this is relevant to the numbers, but I usually try to post three to four times a week and on Wednesdays I post a 15 to 20 minute mobility session for free that I also upload to YouTube. A couple of weeks ago I went around to local businesses with flyers, passed them around and I recently participated in a charity auction for a local high school wrestling team, offering my services free for a few months to get my name out.

I recently took the NASM virtual coaching program, and that was good enough to get me started. I've joined the personal trainer group, and I've attended the webinars, which have been highly motivating. I've been using ChatGPT as like my personal business slash coach assistant and I'm planning on taking the Mind Pump course but currently have bigger fish to deal with with

the twins. My question for you guys is what else can I or should I be doing to get more clients? And if you guys have ever seen the TV show Extreme Home Makeover, what makeover would you guys do for my business? Well the first thing I'd do is I'd make you get in the course and I'll tell you why. Because one of the fastest, first of all what we do with our course right now is you get two free months of the CRM. And why the CRM is so valuable to somebody like you is one of the first things that you get is you get all, so have you been to mindpumpfree.com before? Yes. Okay those are all our lead magnets. Those are the lead magnets that we use to build this multi-million dollar business around personal training and programs.

You get that. You now have the ability to use those with your social media, the YouTube, everything you're doing. So what you're doing is great. One of the next steps to that is getting those people off of YouTube, getting those people off of Instagram and into an email list so that you can now take a call or email them offers and make them a client of yours. And so that's the biggest hurdle you have probably right now is lead magnets to then get people in front of you so you can then convert them into clients.

How I teach or tell the trainers that are in our course to use it when they are just starting like you are are instead of getting crazy sophisticated with all the other things that CRM is, it's literally just using that is making posts on Instagram, making videos on YouTube that drive to those guides that are free for people. All they have to do is to give you an email and exchange and now I'm now and you're obviously your volume is gonna be way less than that. Maybe you get two or three emails. But you are now going to communicate with those two or three people

via email. You have two choices. One, you can continue to add value through emails, messaging with them, giving them free advice or diet and nutrition stuff with recipes, or booking a free consultation on the phone with you, where you could really do a deep dive on it, which is what I would do, which is, hey, I tell you what you downloaded my guide that really helped you out if you have any free time I'd love to do a consultation with you where you can go over your nutrition in your training program

See if I can help you anywhere totally free It's on me then I'm booking a phone call with that couple leads that I'm getting and I'm getting on the phone And that's where I'm trying to convert them into a paying client of mine That is probably the most valuable thing that you could be doing. Now you could go spend the money and the time and the resources to go build those guides like we did, which cost us, I don't know, a little over a million dollars to do all the ones that you guys get. Or you could get in the course, make the payment plan on the course so it's very low overhead

on use because you don't have to pay the full price upfront. You automatically get that CRM that would cost $97 a month for free for the first two months and you start using those right now to generate leads. And or let's say you decide like at the bare minimum I just want to learn what those guys are doing that and then you go decide you're going to go build all that yourself but I would take advantage of that right now. I mean that's that is the fastest way for you right now to get people off of Instagram and YouTube into your email list to where you can then potentially turn them into clients.

Yeah, you'll also be in our group. You'll be, I mean, we're not gonna let you go. You'll be working with us to continue building your business. Cause there's gonna be a lot of questions. Every week Kyle and Ann have calls. Have calls with our people to help the trainers step by step figure this out. You have the right attitude. All the things you're saying in the attitude that you have and I definitely know you have the right

Motivation you're a dad And I know what that's I'm a father Nothing is more motivating to a man when he had them when he has children So it's all working for you just need the right tools For maximum effectiveness and efficiency, dude You have a really easy goal. A thousand per month is not a hard goal to achieve. Like you literally just need a handful of leads

coming off of YouTube or Instagram. That's where trainers, they have a hard time. They're starting to figure out the content game of like, oh, I'm posting on it, getting a little bit of attention, likes and comments, but then how do I take those people and turn them into paying clients? And they try and make the leap too aggressively too soon. What you need to do, the first big step is can I create a post or a YouTube video that

gives enough value that these people are willing to at least give me their email to where I can then communicate and build more value, right? Versus that person communicated with me on YouTube, I'm trying to sell them on my personal training. That's a hard leap. You still need to build more credibility with it. They don't know you. They know you from your YouTube video or quick thing,

but they don't know enough. They don't know if you can provide that value. So I want to get them to at least commit to giving me their email to where I can then engage with them going forward. And then eventually offer them another free offer, which would be the call with me to where we could really do a deep dive on their nutrition, their exercise,

and then that's my opportunity to present them to be this online client or maybe they're in person if they're somewhere local and you could train them. That's kind of where your focus should be. And you could do all this on your own or you could employ us to help you and that's really what the course is all about is to do that. So it would be a worthwhile investment considering where you're at right now. Okay, yeah and like I said a big goal of mine is to take that MP course just right now. We just had my wife quit her job so she's staying home full-time and then the idea with the thousand bucks a month, it's the same concept that I try to use for my clients and I've heard you guys say is start small. I'm not trying to say, I want to make 10 grand a month right off the get-go. Like I want to see, can I even make a thousand bucks a month with my own business?

And then eventually build that up. And so I guess all of this is like, I just, it's, I got to say, it's so rewarding doing personal training, but this business aspect is so tough. Yeah, yeah. That's why, hey listen, That's why we have to focus on it. Donald, when we created that course,

our goal was not to compete with NASM and AFA, NCSF, it was to fill the gap. They do a great job of teaching biomechanics, nutrition, physiology, program design. I mean, that's what those courses are incredible. But what everybody does is they get the education and they're like, how the fuck do I get clients? Nobody filled that gap. So our course is a hundred percent on that. That's what you're going to get. You're not going to go through a whole bunch of NASM stuff with us where we're talking about squad assessments and getting into the nutrition. No, it's all about

the business. And then with that, you get in the community where we're constantly helping you through that process. And you can go figure all this out on your own, but it's definitely, and then again, if you're trying to keep low on the budget, then we have the things to where you can do this like a monthly payment plan. So it's really inexpensive. You literally figure out one client and you're already going to pay for itself. And then you got the CRM to help you out for free for two months. Take advantage of that right away and see how that works. And you have the community of other trainers that are in the same boat as you are that are like literally maybe two or three months ahead of you and you can hear what's working for them. And we're really

encouraging that in our community to help each other and we all grow. And it's been incredible. So again, I mean, you could try and go do all this yourself or you make a small investment in this and I think that you won't regret it. Especially if you're getting, and by the way, the same thing that we're doing to you right now, you've showed up to all the free webinars, you're listening to all the free content, you're now on a call with me right now. This is your live console, this is your call with your trainer and this is you closing them on why you can help them. Same thing, like I'm doing it to you right now and maybe I haven't done enough, maybe I haven't showed you enough value that you believe that I'm going to help you with your

business. Well, that's okay, show up to my next webinar and continue listening because I'm going to keep giving you value. Eventually, you're going to go like, shit, I need to probably do that. You'll get way more back than the investment to get the core, that's for sure. But what I'm telling you right now, this process that we're going through right now, that is the process that you go through with clients and you see how resistant you are to investing in us right now.

Yet you've risen to all the stuff that we have. That's going to be clients. You're not going to just get, you're not going to post something on Instagram. And then all of a sudden they're going to buy, you know, a thousand dollars with the personal training with you. They're going to, they're going to want more. They're going to want to know more about you and learn more. And that's the goal is to

continue to build that much value to where they finally hitting all their pain points. And then finally they go, Dan, this Donald guy, he could probably help me out. I'm going to take a chance on him, right? Just like what we're doing right now. Cool. Well, no, I appreciate that a lot. That's uh, you're selling me. If not, keep showing up for free webinars. What are you doing right now? Maybe we can have someone call him and help him. I could have Ann call you and talk a little bit deeper about... She'll dig in your business a little deeper

and spend some more time with you and be able to kind of really help you out, I think. I mean, right now, the wife is trying to feed and put the babies down. So I'm just, I need the extra hands when she's done with them. Okay, let's see let's let's see if somebody can reach out to Donald when we get off your dog. See if they can help him out a little bit dig a little deeper into what he's doing. Yeah send Ann over

there. So she'll call you. We'll have Ann call you bro. Help you out with something at least get you going. Congratulations. How old are the babies now? Oh man they are four months and they're growing like freaking nothing like that Nothing like that light switch motivation when those kids the urgency is there now I tell you you're in a good spot because yeah most most trainers that have been gone through the course the frustrating part for us They're not taking advantage of this insane value. That's right in front of them I have a feeling like because of that extra urgency and that drive you have right now, you'll see it like completely Yeah, it's right there. So you just got to take advantage. You're already doing a lot of the right things, bro

You're already doing a lot of right thing. Yeah, I appreciate that. Yep All right. One last thing. Do you guys mind if I do a shameless plug? Go ahead. Go for it. Go ahead it Yeah, so yeah, I'm on Facebook. I'm building resilience and on Instagram. I'm lift with Donald. And then out in Idaho, I'm doing predominantly in person training at my home gym. And then I also offer travel training. So with it, if you're within like 30 minutes of me, I'll go travel over to you. And I got dumbbells and everything that I'd bring on.

All right. Good deal. Get it, Donald. Thanks, Donald. I like it, dude. All right, thank you guys. I appreciate this. Take it easy. I like how he wrote his question. It says, he said, yeah, so I had twins.

I thought that was a good time to start a business. Holy shit, bro. There is something he said. You guys told me about it well before I had Max. Nothing missed up on that. It's an extra gear you didn't know you said. You guys told me about it well before I had Max. Yeah. Uh, nothing, nothing. It's an extra gear. You didn't know you had it. Exactly. It's a, there's a new level that I don't care what any, anybody says that you've all of a sudden find that you didn't know you even had. And that's coming from somebody who thought he was highly motivated already to do that.

It's just like, you get a new purpose, dude. It's, and it's for me, it was the greatest purpose I ever had. And so that automatically translates into good business. But I mean, for him, the $90 something a month investment in the course, because that's the payment plan, he'll very, very easily quadruple that very quickly. Well, I just do this, I'm gonna go get gritty on my food, I'm gonna go thrifty on everything else. I'm gonna put it all in the business. He's just gonna get it in return with new clients.

I just looked at his Instagram, and he's already doing a lot of the right things. He just needs a little bit. Like, I hit right where I know he's at. He's already creating the post, but it's like the leap from that to how do I turn into a client? And that's where the lead magnets will really help

to get him in their email list. And then from there, he can start to nurture will really help to get them in their email list. And then from there, he can start to nurture those leads and then get them on calls and then convert them. Otherwise, it's gonna be a little bit of a longer road for him. So hopefully we see him in there. 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

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