Mind Pump: Raw Fitness Truth - 2569: How to Build the Perfect Fitness Routine & More (Listener Live Coaching)

Episode Date: April 5, 2025

Mind Pump Fit Tip: How to build the perfect fitness routine. (1:45) ‘Panning’ for gold. (20:02) What a way to sell a book! (21:42) Are cold plunges sabotaging your muscle gains? (25:38) Caldera has hair products now! (28:45) The effectiveness of minimal strength training in building strength. (32:17) An update on Sal’s exercise with submitting. (37:07) Are men stronger than women? (41:30) The value of taking higher doses of creatine. (45:45) ‘Meal One’ oatmeal protein cookies. (46:51) There is a time and place to bribe your children to do something you want. (48:55) Fun Facts with Justin: Pam non-stick spray. (53:16) #ListenerLive question #1 – What should my next programming look like to get back to 205? Should I just cut and ride the bike more? (57:35) #ListenerLive question #2 – I am under the BMI requirements for a GLP-1, but is there another option for an appetite suppressant? Is it just going to take more time to be consistent, and that hunger will go away? (1:12:26) #ListenerLive question #3 – What might be some SMART goals someone can set for themselves on a health and fitness journey? (1:27:00) #ListenerLive question #4 – How long should I continue to do unilateral work to try to correct an imbalance? (1:40:58) Related Links/Products Mentioned Ask a question to Mind Pump, live! Email: [e-mail] Visit Caldera Lab for an exclusive offer for Mind Pump listeners! **Code MINDPUMP20 for 20% off your first order of their best products. ** Visit Meal One by Kreatures of Habit for an exclusive offer for Mind Pump listeners! ** 25% off your first purchase sitewide! Discount Auto-apply at checkout! ** April Special: MAPS HIIT or Extreme Fitness Bundle 50% off! ** Code APRIL50 at checkout ** Mind Pump #2402: The 5 Reasons Why Walking is King for Fat Loss (Burn More Fat than Running & How to Do it Correctly) Location of Forrest Fenn's Treasure Finally Revealed Gold & Greed: The Hunt for Fenn's Treasure - Netflix Throwing cold water on muscle growth: A systematic review with meta-analysis of the effects of postexercise cold water immersion on resistance training-induced hypertrophy A randomised comparative effectiveness trial exploring two lower-dose resistance training modalities on quality of life, functional capacity and strength in healthy, untrained community-dwelling older adults Are women stronger men? Changes in Fat Mass Following Creatine Supplementation and Resistance Training in Adults ≥50 Years of Age: A Meta-Analysis Visit Hiya for an exclusive offer for Mind Pump listeners! ** Receive 50% off your first order ** Mind Pump #2385: Five Reasons Why You Should Hire a Trainer Mind Pump #2320: Throw Away the Scale! Intuitive Nutrition Guide | MAPS Fitness Products  Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned Ben Bruno (@benbrunotraining) Instagram Andy Galpin (@drandygalpin) 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 Schafer, 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, but this was after our intro. Today's intro was 53 minutes long the intro we talked about fitness studies diet tips current events it's a good time afterward is when we get those

live callers by the way if you want to be one of those live callers email us at live at mind pump media calm now this episode is brought to you by some sponsors the first one is Caldera lab they make the best natural skincare products you'll find anywhere super Lab. They make the best natural skincare products you'll find anywhere, super popular, and you get the best discount through us. Go to calderalab.com forward slash mind pump. Use the code mind pump 20, get 20% off.

This episode's also brought to you by Creatures of Habit. They make meal one. This is a high protein oatmeal. Super easy, super tasty, fast to make, a great way to start your day. 30 grams of plant protein, it's healthy, good healthy fats, vitamins, minerals, and even probiotics. Go check them out. Go to creaturesofhabit.com forward slash MP. Creatures is spelled with a K and if you go on that link you'll get 25% off your

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All right, here comes the show. The perfect fitness routine doesn't even exist. Now what am I talking about? I'm talking about being strong, fit, healthy, mobile. You got everything, oh and it works with your schedule. We're gonna talk about that today. How can you have the perfect fitness routine? I'll start with the first component

that I think needs to be considered. This one's an easy one which is strength. Strength is the foundational fitness pursuit or the foundational attribute. In other words, strength contributes to everything else. Contributes to mobility, contributes to endurance, stamina, and pursuing strength on a basis that you would compare time versus reward, it's a good place to start. We talk about this often on the podcast. But the question is with the perfect fitness routine that you're trying to create that's balanced,

that fits most people's schedules, like how much strength training do you actually need? Turns out about one or two days a week would be enough for most people. I think you're gonna get pushback. Of course. Because of that, for sure. But I find that it's interesting because you're also kind of going through this right now,

too, with the scaling back of your routine. Is this prompted because of that, or is this more because of the viral morning routine thing that's going around right now that everybody is redoing? No, honestly, now again, let me paint some context, right? We're talking about an overall fitness routine. So one that gives you kind of like, cause when you look at all the fitness attributes, there's some checks and balances there.

In other words, if you go too far in one direction, you'll take away from another. So this is not the perfect bodybuilding routine. No. The perfect power lifting routine. It's also not gonna be the perfect marathon running routine or the perfect, you know. It's a balanced routine. So with strength, when you're looking at balance, because you still have to make time, and we'll get to that, for other attributes,

or training for other attributes, how much strength training do you need to give you good balance strength in combination with other stuff? One or two days a week. That's really what it is. And by the way, that's based off of data and also based off of our experience.

We trained clients that wanted balance. How many days a week did they strength train with you guys when they were doing other things? Right, about one or two days a week. Two, yeah, max really. At the most, right? And we're looking at about a full, this is a full body routine.

You're focusing on kind of gross motor movements you're making sure you're not you're not compromising any movement patterns in other words it's not all like sagittal plane stuff or it's not you're getting some rotation you're getting some lateral movement but it's strength training one or two dedicated strength I mean the rest of the time is like you're very active still so yeah like it's a Sedentary the rest of the week. No, you're kind of hanging out No, we got more to add it promotes to that. Yeah, I mean I wish it was communicated more though because I think they're I mean

I'm guilty of this as a trainer thinking that you minimum three to five days a week is which minimum you needed, right? And I remember always thinking when clients would tell me they only had a couple days or whatever, I'm like, oh, we're never gonna see results. We're gonna be training way more than that. And I think that's what keeps a lot of people from it. I think a lot of people think in order to look a certain way and be so fit and muscular, you have to be training in the gym five, seven days a week

to look like that. And it's not true at all. I think we, I think honestly, we overcomplicate that part of it. I think good full body routine, you're doing those big compound lifts, not neglecting things like rotational, unilateral, stuff like that, different planes. And you can build a very functional, strong, good looking physique with two days a week of training. And by the way, the way that I learned this lesson with strength training in particular,

because we're gonna get to stamina, flexibility, functionality, we're gonna get to that, okay? So we're not just talking just strength here. Remember, this is the perfect balanced fitness routine. But one of the ways I learned this lesson was when I had clients who were also active and actively pursuing other fitness endeavors.

In other words, I'm training for a marathon and they're doing it properly or I'm a triathlete or I play tennis and tennis is a big deal for me and I play that two or three days a week or whatever. I learned this lesson because they'd come hire me and I'd train them three days a week and they'd have all these symptoms of overtraining. I learned this personally too when I did jujitsu. I tried to lift weights three or four days a week while doing jujitsu three days a week

and it was a hard lesson to learn that it's just, you can't do all of it all the time. And so what I would do with these clients and eventually with myself is I'd scale back on the strength training and then I'd get the benefits of the strength training. So with these clients that were training for a marathon or who like to cycle a lot or play tennis a lot, one day a week of strength training gave them the

benefits of strength training that we're looking for, which was strength and muscle. And it was usually one day a week, sometimes two, but usually about one day a week. Yeah. Next up is just general movement, which is good for you. So we're talking about health as well. The data is very clear on this. Moving every day is important,

but you don't have to work out every day. So what does this look like? It looks like steps. This is a great way to track movement. Now there's lots of different ways to move. You dance, you can do all kinds of weird things, but I think steps is the easiest way to track this. And what the studies show is about 8,000 steps,

sometimes 10,000 steps a day will give you pretty much all the benefits you're gonna get from being active every day. And it's not a ton, but you do need to consciously take walks throughout the day in order to make this happen. I don't know at what point in your guys' career where this became something you communicated a lot or at all.

I remember the first half, we've talked many times about scoffing at people that walked and I didn't pay any attention to steps or walking. In fact, I used to think when the stud articles that come out about the average person needs to step this much and they'd be this healthy, it'd be like, oh, you know. Eye roll. Yeah, it was an eye roll thing for me where now it's, I'd say the next 10 years after my first 10, it became one of the main things that I focused on. And I remember a lot of it came from my own experience when we first got those body bugs

and really started looking at the metabolism and movement throughout the day and everything. And I was just so fascinated in the fluctuation of my own personal habits. And I considered myself a very active trainer. I was a trainer. I'm training eight, 10 clients a day. I'm on my feet, like work six days a week. But I could, the discrepancies on some days.

And I thought, man, all you gotta do is you string two or three of these days together, and you're burning 500 less plus calories than a day, have a day like this and you're burning way more. And so I'm like, I started going like, man, how many of my clients are just like that where they have days, these extreme days, and when they think they're doing really good, well, that was also a day when they only stepped 2000 steps. And so yeah, that would have been good. Their activity, their diet would have been good had they stepped 10,000 steps. But since they, that just happened to be on a day when they only 2000 steps. And so yeah, that would have been good. Their activity, their diet would have been good had they

stepped 10,000 steps. But since that just happened to be on a day when they did only 2,000 steps, well, unfortunately, what we thought was a calorie deficit was no longer a deficit. And so managing and speaking to step goals became a major focus on the back half and had tremendous amount of success by focusing on that. This was a huge one. Yeah, it was crazy to see that, especially from that data, to and had tremendous amount of success by focusing on that. This was a huge one.

Yeah, it was crazy to see that, especially from that data, to see how sedentary everybody was, even myself included in that. And I've worked out and I got my hour of workout in that was like impactful, but to see that discrepancy there, it was really enlightening. And really for me, the movement piece,

I started looking at the bodies more of like mechanically. It's like, if you have all these different systems of the body, you're not expressing. And I was always like tripping out. I'm like, why do I feel so bad today? And I realized how much I've been sitting. It didn't matter that I had my workout. I just been, I'm sitting too much. I'm not like moving.

I'm not expressing all these other systems of the body. Uh, and I'm just focused on recovering my muscles. Totally, what a great, so, I mean, just personally, we do a lot of sitting, right? We record this podcast, we're in the studio a lot. We break up the day with literally the weakest walk you've ever seen in your life. Go, it's like three blocks.

It's embarrassing. Okay? But I'm gonna tell you, truthfully, you know why we do it. We do it because it makes us better at this job. If we don't do that, we start to suck. Way better cognition, digestion, everything. Yeah, and it's nothing. It's literally, how long does that walk take us?

15 minutes? 15 minutes. Not even. Makes a huge difference on our body. Mood elevator. Yeah, but back to the body bug, we all had the same realization, because it came out, God, when did the body bug, 15 years ago maybe?

Or less, maybe 15? No, at least 15. So same thing for me, I'd have clients would wear it, and the first clients that put this on, so people don't know what this is, it's like it would measure metabolic rate. It's like the original Fitbit. Yes, and so it would measure,

one thing it would show is your movement, how much you're moving. And the clients that initially got it that I had were my most consistent fit clients. Because they're the ones most likely to want to look at this, right? The ones that, when it first came out, I presented it to my clients,

and it was the ones that were really into fitness that were like, I want to try that, right? So I had all this, I had a self-selection bias of fit, conscious, healthy clients. Of all my clients, these were the most fit, right? And I remember they would come in and back then you used to have to download it to your computer. So I download it to my, to my laptop and I'd look at it and here's, you know, here's John coming in who's, you know, this guy works

out five or six days a week. So he's with me two days a week. The other two, the other three, four days a week, he's doing something that's a workout. Okay. So every day he's working out almost except for, four days a week, he's doing something that's a workout. Okay. So every day he's working out almost except for maybe one day a week. And I'm looking at this and I'm like, what did you do on Sunday? And I'm like, look at all this activity.

It's like, oh, uh, yard work. And I was washing the car and, you know, and then I went to the park. I'm like that you don't work out on that day. You crushed all the other days of workouts because you were just active all day long. And then I had a woman come in and I'm looking at hers, I'm like, what did you do Saturday? She said, oh, I was at the mall

and I was meeting up with some friends and we went for a walk over here. And I was just, I was like, oh my God, it's because you guys have desk jobs. So you work out for an hour and a half, but then you sit all day long and then Saturday, all you did was hang out with your friends, go to the mall, go to the park, or you wash your car, or whatever, and it crushed the other days.

This is when I made a conscious effort to track people's steps, and what it looked like was eight to 10,000 steps a day, and it was just, all it did was it made my clients conscious of getting up and walking, you know, usually two or three times a day. Just awareness. The awareness around it was huge.

I remember that's what connected the dots for me too. It was just crazy to see how little that we were actually moving. I remember before that reading this article, and this is like when it all came to full circle for me, that said that if you worked out an hour a day, the average American that worked out an hour every single day was still considered sedentary. And I remember reading that going like, wait a second, you train every day for an hour

and you're considered sedentary? Like, and I remember we used to have those sheets that we'd fill out for clients and they would tell you how active they thought they were where they were and everybody, anybody who- Very active. Anybody who trained, worked out every single day or five days, very active, and based off of the articles,

it's like, no, the average American, even if they train an hour a day, is considered sedentary, and then of course the body bug came and all that stuff, and then it all came full circle from it. It was like, oh my God, we are, and we are over, almost, I hate to say overvalued because workouts are extremely valuable. They're protective, workouts are protective. Right, they are valuable, almost, I hate to say overvalued, because workouts are extremely valuable. They're protective, workouts are protective.

Right, they are valuable, so I don't wanna say overvalued, but we definitely did overestimate, yeah, we overestimated how much it was playing in the whole calorie burn and movement thing, because these people really thought they were really active, but then they'd go to a desk job and they'd sit all day long.

The only clients I had that measured as very active were male carriers and blue collar workers. Nobody else. Soccer refs. Yeah, you had a soccer ref. I trained some refs, referees. 50,000. Oh, bro, I was like, what are you doing?

He's like, oh, I ref like four games this weekend. They grew backs in instructors. So with this perfect fitness routine, you have strength training one to two days a week, and then every day, just make sure you get to 8,000 to 10,000 steps. All right, so another component of a balanced fitness routine includes stamina, right?

Strength training is not stamina training. You'll get some stamina from getting stronger, but it's not stamina training. Walking every day, not really gonna build stamina unless you've never walked. Not real stressful in the cardiovascular system. Yeah, how can we strengthen stamina? Well, for the average person, it would be sufficient to run about a half a mile to a mile,

one to two days a week, that's it. That's enough to see sufficient gains in stamina over a decent period of time, and the reason why this is so good is twofold. One, running is a skill we've all lost. So I want to be very careful here. If you don't, if you haven't run in a long time, treat this like a skill. So if you listen to this episode, like, cool, I'm going to go run half a mile.

Don't run a half a mile. Get good at running for half a mile and slowly get better at it. Like at your biomechanics, how my feet are hitting the ground. How do I feel? Don't run so hard that your biomechanics go out the window. Otherwise you're going to hurt yourself. So get better at it like at your biomechanics, how my feet are hitting the ground, how do I feel, don't run so hard that your biomechanics go out the window otherwise you're gonna hurt yourself. So get better at it but then as you get better, as your stamina builds, the half a mile miles stay the same, you just get faster. And so this is why it's such a good way to train stamina. And stamina is important. It's an important thing to train. You can be very strong without good stamina,

you can move great without good stamina, you need stamina also for other aspects of health. And running again, this is a skill that we've lost, so practice the skill of running, because if you don't run, you don't know how to run. It's just a fact, people just don't know how to run. So if I was communicating this to a client, the obvious first question that they would ask me is,

when do I do this? Is it better for me to do it on my workout days, Is it better for me to do it on my workout days? Is it better for me to do it on my off days? Now, I think the perfect world it's done on separate days. That doesn't mean that it still doesn't have value doing it on the same day you're training. Like if I had, it was an either or, I definitely would like the option

to have you do it on another day. I think it would just be smarter strategically, but still tremendous value if this is how you started your workout or this is how you ended your workout. It was to do it. Yeah, exactly. Splitting hairs at that point. Yeah, exactly.

So that's the stamina component. All right, flexibility. Flexibility is a component of mobility. Having some flexibility is good for actually getting your body into a parasympathetic state. Static stretching is great for this. And the best time to do this is before bed because it does induce a parasympathetic state and it will help your sleep.

And it's literally before bed for 10 minutes, pick a couple static stretches in areas that you tend to feel tight and just do 10 minutes of it with deep breathing. And that is enough in combination with good strength training to give you the kind of ... You're really just trying to balance that, right? That's right. That sympathetic response that you're sending when you're strength training and you want

to get that kind of tightness in that response, but now we have to also complement and counter that. and that response, but now we have to also complement and counter that, and so that way you can maintain these positions in the joint and you can have good traction and make sure that you keep that health of the joint intact. I mean, paired with a whole food diet, this puts somebody in a- Healthy as hell. Extremely healthy.

Yeah. If you are checking these boxes right here, and you are eating a whole, predominantly whole food diet. Dude, you're like 90% of it there. Killing it. You're killing it. That's it.

Yeah, absolutely killing it. And the last part, and I include functional, I know that's an overused term, what I mean by that is that you. You put the fun in functional. Yeah, that you can move, you know, that your body expresses itself well. Now I could tell you to do a functional workout and would be great, right, but that tends to be a

little bit complex for people. They need programming, etc., etc. You want to know the truth with remaining functional? Play. Go outside and play. Like, if you play with your kids and you do this regularly for example. Throw things. Yeah, throwing frisbees, running, climbing, like it's pretty well balanced and do that often. If we're building like the perfect ideal fitness routine which the desired outcome is healthy, right? Overall.

Overall health, like this is the ultimate, and you're trying to come up with this functional thing, I'd actually probably toggle between Calling it this functional day slash Connecting with people day like that's kind of like what a great way to like like this is this is just get out there with People like whether you play in a fun pickup game or you go for a hike with somebody like go be social Go be with a friend, go be with people, and do something where you're moving.

Like that right there would cover that for me. And then you're also checking another box with community and relationships, which if we're building the ultimate fitness routine for health, well we already know what the research says about relationships and health, that's a very, very important piece of it.

And so you build it in there. You make sure that you make an effort on your functional day to get out there with other people and do something. Don't overcomplicate the activity, more so about the company. Be there, be with people that you love and you like being with, like that right there. Shoot hoops and whiffle ball, dude. Yeah, all day.

See, by the way, as a dad, I have two little kids. As your kids get older too It looks more like sports and stuff But when they're little like they keep you functional man you get on the floor Yeah, and you play with a two-year-old climbing wrestling. Yeah, I count. Oh, yeah, dude We went to the park, you know over the weekend and they want me to get up on the play structure with my two-year-old Wants to jump off everything so I got to be up there with her to keep her safe And as I'm doing it, I'm like doing pull-ups on the monkey bars

Flexing on a trash show the dead. Yeah, who the strong dad is yeah, you know you play outside play often And I like saying it that way cuz play is Unscripted and it tends to use the entire body so you don't need a workout routine necessarily, you know for that So it's being the, you were out the park with yours this weekend. You were out mining for gold? Yeah. Is that what you were?

We were panning for gold. Yeah, panning, not mining, sorry. Yeah, yeah, yeah. Yeah, we got this kid. Looks like you found some too. Yeah? I mean, I think so. I don't know.

It looked like it. Who knows? There was one of them that was like very yellow and so like Everett actually found that and he was like super pumped And so I was like I don't even want to test them like yeah, we got it. You know I'm going with it because it really he loved it. It was where was this such an adventure? We just you know We'd been talking about it for a long time and had researched and saw that like even in our area somebody had found like

You know this crazy like expensive found like, you know, this crazy like expensive gold, raw, you know, gold nugget. And we were just like, wow, that's possible. You know, and then it just started kind of ruminating and we got this like little kid off Amazon. And I was like, well, you know, let's make a day of it. Cause Courtney and Ethan were down in Southern California for his gymnastic tournament. And we were just kind of like, had a day to ourselves.

So we just like went to some obscure place that, you know, was from my, the first house that we had, there was like this Creek that was like, way, uh, you know, out there on its own. And we just like trucked it for like two hours and freezing water. And we're just like panning and, uh, it's, it's sounds really boring, but it was like super fun. We were just like, that's awesome. It's like treasure hunting. Yes. Treasure hunting is, is literally like, uh, I found little specs and get all excited, find the tiniest little thing. Cause it was shiny, you know, and that's it. Are you guys, are you guys familiar with forest fin?

No. Do you guys know who that is? No. So have Doug Google them. That's so awesome. Are you guys, are you guys familiar with Forrest Fenn? No. Do you guys know who that is? No. So have Doug Google him. Look up Forrest Fenn. So it's uh, what, Chasing the Thrill? Is that what I wrote down? I think I've heard this.

Chasing the Thrill, I think is the name of his book. Okay. So check this out. I, I remember this, uh, cause it was like, this was over like a 10 or a 12 year span. I do remember seeing this guy on the news and now that I know the full Story, it's like super interesting. So this dude Takes a couple million dollars in rubies and gold nuggets and flakes and coins and everything that and in the Rocky Mountains buries a treasure

And tells the world that I left two million dollars For spin right here. Okay I left two million dollars in gold and rubies and coins and everything like this in a buried treasure and I said Netflix series Yes, this oh, yeah that tells the whole story in that place But this was on this was a happen a while back it happened back in maybe Doug can look up with the dates when I was I want to say was in the 90s or 2000s. It went into the 2000s I know that but so listen this to this. This gets better. Like this was such a cool story. So does that. And he writes a poem and in the poem is the hints

to where the treasure is. Okay. Another layer. That's so brilliant. I'm like, this is brilliant. Why haven't more people done this? He wrote a book. This was how he announced like his book. So he sold the book. Oh bro, he sold so many books. Wow, what a smart way to sell a treasure map in the book. So everybody bought his book. Everybody watched all his interviews. What was the dates Doug? So 2010 it looks like he was the treasure.

Oh, someone found it. 10 years people were hunting this thing, bro. It got so crazy ridiculous people died trying to find us with that. And it was so vague. The Rocky Mountains go through like what? Five states. They weren't even wearing the right attire or anything,

right? Yes, they were going up into the great. I mean, it was the Rocky Mountains. So there's like, it goes, I think, Rocky Mountains go through five different states at least, right? And he didn't tell you what state it is. He just basically says, north of Santa Fe in the the Rocky Mountains, and then it has all these clues.

And bro, the amount of people that were searching for this thing for a decade, and somebody eventually found it. But what I thought was so brilliant was attaching it to a book like that, and the amount, like, think about how many copies of books you would sell. Oh yeah.

Well, the treasure chest was auctioned for $1.3 million. Yeah. So it was legit. Oh yeah, it was legit. It was legit gold pieces and all kinds of stuff that were in it. But you know what's interesting was the people, I mean, not interesting, of course. You have to love this.

There's like a community of treasure hunter. I didn't realize how big of a community that was. There's like a community of like treasure hunter. Like I didn't realize how big of a community that was. Like there's like a serious community of people that like this is their jam. This is what they do. And the amount of effort put into finding this treasure was just wild. We've been watching a lot of, I think with Spartan too, been watching like Blind Frog Ranch and some of these other like gold, you know hunting shows and stuff and dude It was it was such a bummer because at the very end like we're our feet are freezing and like it was like We couldn't feel it. I'm like we should probably go like this is like I can't even feel anything

Like it's probably not good I'm like putting his shoes on and like trying not to get sand and everything in there and then he spots like This it looked like quartz with like gold on it, like literally like right underneath in this deep part of the creek. And we're like, Oh my God, look at that. That thought that was something. So I go down, I was all done. I get back into the water.

I'm like, you know, reaching my hand all the way down and I'm pulling it up. It was a fricking Modelo can. I was so pissed dude. It had the gold rim and everything. I was like, oh my God, wouldn't that be ironic at the very end of the day, you know, you find like something awesome, and now just a freaking beer can. Asshole. Hey, speaking of cold, I got a study came out on cold therapy.

I want to talk to you guys about, we've talked about this before, how annoying it is when people take something of value and just always apply it to them. Yeah, bastardize it. Yeah, dude. So study reveals, this is the post, study reveals that cold plunges reduce muscle growth by up to 66%.

So it says, research has found that using cold plunges after lifting can actually blunt muscle growth and strength gains. In a 12 week strength training study, those who did cold water and mirror during after each session gained significantly less muscle mass and strength than those who used active recovery.

Despite training identically, cold plungers saw 66% smaller increases in muscle growth. So now the bodybuilder bros are gonna be like, see? Yeah, you know what's stupid about this? That's not the reason why they shouldn't do that, it's just like the fasting thing. Yeah, and also, is there value to cold therapy post-workout? Yes, you know what the value is?

To allow you to train again and push the limit. There are athletes that are out there, a lot of them, who are constantly redlining. And the thing that keeps them from breaking muscle down all the time and being in an overtrained state would be cold therapy. Well that's also, Sal, that's another, you're pointing out an obvious flaw in the study too

because again, this is the problem with studies is it's a complete controlled environment. So it's like, you have to do same same. But in reality, the person who's cold plunging probably has more energy to get after the next workout because they cold punch. Less inflammation. So they're more likely to push harder or more intensity and do more. But if you're in a study and you're like, no, no, no, you do the exact same thing. And we're just trying to see the outcome of, okay, well, yeah, that that that's going to happen. But what if you allowed them just to do their thing? And what happens when the person who's cold plunging actually does more volume or does more work the next workout because of that then what happens is it enough to cancel it is it enough to close that

gap is it enough to potentially surpass it like here's what here's here's a study that I would write two groups of people who can train more the group who doesn't cold therapy post workout when that does the one who uses cold therapy now the question would be well why would you want to train more? Because when you're an athlete, practicing your skill is the most important thing. The limiting factor is recovery. So if you're training basketball athletes, you're training football players, you're training tennis, you're training on the skills, everything.

Yeah. It's like the more I can get you to practice the better, but I got to always compromise how much time you spend because you can't recover from it. Will cold therapy allow you to train more often? Yes. Will that make you a better athlete? Yes. Yes it will.

So it's the way that they word it, and so people will see this and be like, oh, there's no value. You know, there's tons of value in cold therapy. You just have to know how to apply the tool, that's all. And by the way, for people who are like, well I wanna do both, don't do it after your workout then. Do it at the beginning of the workout.

I've always said before, I remember the first time Greene had me do the cryo, he was like, you gotta come down and do it before your workout. I was like forever sold, like dude, I'll never do this afterwards, this is way better before. You can just dunk your head in it, it's like amazing. It is, I love that anyway I got I was laughing with my wife over the weekend cuz I told her when we interviewed Ben Bruno, by the way

It's great. Well, I love that guy. He's hilarious funny. He's got he's got a really Great sense of humor. Yes. He has like that kind of like dry delivery. Yeah, really really funny Love him. I always we always connect with people who are actual trainers because you know, we have so much in common but the one point of the episode that made me laugh and I was telling Jessica this is you know He gets something while we're recording. He looks at me. He goes wait a minute cool on he points It he points at me he goes I recognize you you sold me face oil like what? I saw an ad with your with you talking about caldera lab and my wife was talking about my skin I ended up buying so yeah, that was like how we opened you guys were sitting right

across from each other and I remember like you could see it on his face when it clicked. We just started we were just starting the interview. He saw me with the mic talking. And then he's looking directly at you and then totally right off totally off cuff he was just oh my god you're the face guy. Which two things one I'm glad hey I'm good at I get apparently I'm good at selling. Which two things, one, I'm glad, hey, I'm good at, apparently I'm good at selling. I've been through a lot, but two. Another dude to get a beauty prize.

I get recognized sometimes for their ads, more than I do for my show, which is hilarious. That's too funny, man. Are you guys using their hair thing, their hair follicle thing? Yeah. Yeah, what do you think? Yeah, I like it.

Yeah, yeah, yeah. My wife uses it. That's a stupid question to ask. My wife uses it. Yeah, what am I supposed to say? It's effervescent. No, no, it's a stupid question to ask him. Yeah, it's stupid to ask me. That's a stupid question to ask. My wife uses it. Yeah, what am I supposed to say? It's effervescent. No, no, it's a stupid question to ask him. Yeah, stupid question to ask me. Oh, it's too bad he's good.

Yeah, yeah, it's insulting. He was like. Why didn't they come out with that before? Like five years ago. Yeah, where's the... I mean, you guys see the commercial that Danny did with Justin was really good. Oh, so funny.

Yeah, I, okay, this is now. Yeah, that was all Danny did. This is three in a row she's done, and I'm telling you, all three, while they were shooting, I, okay, this is now. Yeah, that was all Danny, dude. This is three in a row she's done, and I'm telling you, all three, while they were shooting, I'm like, what the fuck are they doing? Like, this is stupid. I was even, as I was doing it, I was mashing it. This is my commitment to you, Danny.

I will never question your ideas, because I think she's done some of the best work. So good. Yeah, some of the best work I've ever seen out of here, and every time I think, like, no, that doesn't sound like that's gonna be very good, but it was so good. I know, I know, but my wife's been using it,

she really likes it. Not that she's losing her hair, but she has really straight, thin hair, right? I didn't even think to bring it home for Katrina. She probably appreciates that. So she's always like, she wants her hair to look thicker, whatever, I think her hair looks great, but she's like, she wants it.

So she's been using it, she likes it. So that's another product of theirs that she stole from Sal. She just took my face oils, took the creator told there I think in a hair serum I don't know if like Vicky meant it but like got me a little self-conscious like she was like Trim in here and I have like a natural widow's peak, you know, and she's like I might be a little less here What I asked court, you know, she's like no no, no, that's like your hair's always been like that. I'm like I asked, you know, I was like, no, no, no, no, that's like, your hair's always been like that,

I'm like, mm. You got a thick ass hair. So now I'm like, okay, we're gonna do all the things. Speaking of the hair, like we were watching, there's that series we were all talking about, David on Amazon, the story of David, and Jonathan, the son of Saul, he's got such this crazy thick head of hair,

and I'm looking at it and I'm like, my hair used to look like, I used to have so much hair I did too, bro. That when I'd wake up in the morning, while I was walking, it and I'm like, my hair used to look like, I used to have so much hair that when I'd wake up in the morning while I was walking, I'd feel it move like this. I used to feel it, bro. I had so much when I was younger. My whole life, all the way even through high school, every hairstylist I ever had always commented on

how thick and full my hair was. For sure they were all- Did you hate it as a kid? Yeah, you know what I'm saying? Because it was hard to style? Yeah, it was pain, it was all nappy, you know what I'm saying? I had like a little fro in the morning, I hated it. But that's what I get, right?

So, I mean, I miss it now. I take that nappy head of hair back into heartbeat today. Hey, earlier we were talking about strength training and I forgot to tell you guys, a study came out on, this is how effective strength training is at building strength. I'm gonna read you guys a study, this is a great on, this is how effective strength training is at building strength. I'm gonna read you guys a study. This is a great study.

This is just how effective it is, right? They took a bunch of older people. Let me look at the age group. I'll read it to you. Okay. They took older adults, so over the age of, I think it's over the age of 55. Sorry, Doug.

That's what they consider older. And they had them do, this is how much strength training they had them do, you ready? One exercise once per week. One exercise once per week? One exercise once per week. Wow. Three sets of five reps of the leg press, that's it.

That's it? All they did is show up and do three sets of five reps. Not even a banger exercise. Okay, over six weeks, over a six week period, to show up and do three sets of five reps. Okay? Over six weeks, over a six week period, they all gained on average 33% increase in strength. Wow. In six weeks.

One exercise. That's crazy. They also. I don't know if that highlights how great strength training is or just how de-conditioned we've become. Yeah, like how soft we are. Obviously it's a combination of both, right? It's like, we know strength training is incredible for you.

We're so- But it's also, yeah, I think we're just gonna see more and more stuff like this coming out. Pretty soon you should be like, just get one workout out a year. Get one in a year. Yeah, get one a year, you're air squat. You'll add 10 years to your life. It was just get a single workout. Both when you close your hand twice.

Yeah, yeah, yeah. And you're gonna see strength gains. Yeah. No, so here's what they also saw, ready for this? Multiple functional capacity outcomes and reported benefits in quality of life measures. Monks, what you just said? So in other words, when they did tests

of quality of life measures. Okay. And all of them saw an improvement in their quality of life by all measures. What might be an example of that? Less pain, more energy, basically improved quality of life from one exercise. And a leg press at that, so basic. I know.

Wow. Isn't that crazy? Wow. Look, I used to see this, you guys. I trained a significant portion of my client base towards the back half of my career were What you would label in the training world is advanced age. Okay, so over 55, but actually a lot of them over 60 and I train them all once a week and I mean I trained them once a week for years and they all

Were so much stronger and more fit than their peers from that one day a week, it was ridiculous. Like I had them come in deadlift, squat, overhead press. I had a 75 year old woman who would deadlift 120 pounds and 75 years old. All her friends were in pain, independent, you know, on their kids. I mean this is a highlight, we started this conversation off talking about Ben Bruno and our interview with him and just

Why we connected with someone like that who's trained? He gets it And this was a lot of the conversation was around this type of stuff It's like all this internet shit and all these trainers arguing about this and how great this next movement and exercises is like dude We stipulations that are unrealistic. Yeah, it's like come on get your fucking client a leg press once a week that are unrealistic. Yeah, it's like, come on. Get your fucking client to leg press once a week. Yes. Like, impact them by 33% positively.

It's like, come on, dude. Like, just overthinking this, and we get into these debates over silly stuff. Which, again, this is why, and I think, I feel that we've really tried to make this case on the show for 10 years, is just like, adherence and the psychological part are the most, behavioral part is the most important part.

Because you could show an example of a basic leg press once a week could make that much of an impact on them. So it's like, if I can just get my clients bought in and excited or enthusiastic about pursuing health, I've won half the battle. Most of the battle. Yeah. You know what's, okay, so if you're a fitness fanatic

and you're listening or you're like a new trainer, this is why you're annoying, I'll tell you why. Because you hear this conversation and you're like, ugh, that's not enough. Freak. You're not gonna get people, here's the deal. It's a very alluring, attractive message that we're giving that's also true and it does a

better job at getting the average person to exercise for the rest of life. Because your fitness fanaticism is not working. You're not gonna get Mrs. Johnson who is not a fitness fanatic who doesn't have body dysmorphia like you or whatever. You're not gonna get her to want to work out for the rest of her life by telling her she needs to go ham five days a week. You're gonna get her to wanna work out for the rest of her life by telling her she needs to go ham five days a week. You're gonna get her to work out every day by building a good relationship with exercise

and by being honest and saying, you don't need much, start here. And you know what happens, by the way, ironically, is a significant percentage of people that I've trained who are regular non-fitness fanatics who understood this and started with very minimal, you know what happens over the years? They had more and more on their own.

They do on their own. That's right, organically they just ask for more. Yeah. That's right, more organically. They just ask for more. They do more. Yes, totally. It's just funny, because the same executive vice works like great for fitness fanatics.

Yeah. You know, they just, you don't want to look at it for what it is. It's like you're probably doing too much. Like, and that's a hard thing. That's me. To realize, you know, yeah. I know, how's that going, by the way?

Oh, it's going good, dude. I did want to ask you about that. Yeah, we're on week two right now, right? Yeah, I'm only how's that going, by the way? Oh, it's going good, dude. I did want to ask you about that. Yeah, we're on week two right now, right? Yeah, I'm only lifting twice a week, and on the days in between, I'm just focusing on like stretching or mobility. Are you changing those days up at all, or are they? Right now, it's maps and a block phase one.

But I mean, like, what I mean by that is like, is it always Monday that you lift? Monday and then Thursday, right? Monday and Thursday is what the schedule looks like, but I'm flexible. Okay. So I was the reason why I'm asking is cause I would think that part of this exercise for you too, is allowing a little calm down. That's where I'm going out here is cause it's just like, you don't need to give

ammo to my wife. Come on dude. What are you doing? She's on my side. You know what I'm saying? She's on, we're on's on my side. You know what I'm saying? She's on, we're on the same team here. You know what I'm saying? I've been trying to get you to do this stuff for a while.

So that's the next step. Right now it's Monday, Thursday. Okay, okay. So next step, next step. Don't change my days, Will. Okay, I'm not trying to change your days. No, one step at a time, it's so hard. But it's twice a week and I'm getting stronger, of course.

Of course you are. But I mean, I'm not trying, I'm not like trying to focus on that. No, no, yeah, but what are you doing the days in between? That's what I'm getting stronger, of course. Of course you are. But I mean, I'm not trying, I'm not like trying to focus on that. No, no, yeah, but what are you doing in the days in between? That's what I'm interested in. So last week I did, I would sit in the sauna for 30 minutes

and do really, really concentrated. Cry? Yeah. I sit in the sauna and just cry. Could we do a bicep curl? Could we do a bicep curl? Just, I was hugging someone in there, some random old guy.

Can you hold me for a second? I really wish I was working out. No, I sit in the sauna and do deep static stretching for 30 minutes, because I can get much deeper range of motion. This week I won't have that time, because this week my teenage daughter's with me, so I have to take her to school.

So I'll come in here and I'll static stretch, foam roll, and maybe do mobility kind of stuff. I'm just moving on all the other days, that's it. But the only real structured days are Monday and Thursday. So you have to promise to, as this unfolds and you obviously learn stuff about yourself, and I feel like you'll even pick up stuff about the routine and things like that,

you have to share what's. For sure, my diet's different. I'm definitely not chasing protein as much because it's another part of it. The other part of it is I like I have to let go of that a little bit so I'm more flexible with my diet. Still eating healthy but I'm not like, oh gotta get my 200 you know plus grams of protein so if it falls to 150 or 120 then it's it's okay and you know of course I feel better.

It's okay, and of course I feel better. But. Yeah. Yeah. Oh, God. I know, dude. It's a real lesson in submitting. Are you, okay, so are you, are there certain things that are triggering for you

that you find yourself, you have to either pray or meditate or like. Every day. Huh? Every day. Every day. Every day. Every day, it's like you wake up, it's a struggle right away.

Like the methods to calm your mind. Oh, no, I hear what you're saying. Yeah. The first week was rough, rough. I found myself depressed, anxious, spent a lot of time in prayer. I think he had mercy on me recently and lifted some of that,

but I'm still very active in my prayer knowing that it could always go back. So just as much as possible, you know any opportunity to get you know asking for help. So but this so far the last maybe four days or so it's been I've been feeling a lot better like I'm letting go like I'm not even as I'm not even as critical of the reflection in the mirror. I'm finding that's even kind of letting its grip, loosening its grip. But that first week was, I was depressed. I could tell I was depressed.

Wow, wow, interesting. I was like, bro, you let go of your drug. Yeah, of course. Yeah, take away somebody's drug and then they gotta deal with that withdrawal. And it's like, it felt like depression for me. You know, type of deal. Which, I'll tell you you the best, for me the best

solution for that depression was my wife's grace, prayer, and then my little ones. My little ones are so, you know, they run to me, hug me, whatever, and instantly that's like... All right. I'm sure that helps, right? When you're in the thick of like, oh I should be working out, I'm not going to, then you go play with your kids or something, that's probably a real nice transition to get your mind off of what you used to be doing.

Anyway, I got another study that's a duh study, but it went viral. Love those. It went viral because of how weird things are in the world. It's so weird. Okay, so they did a study, and German researchers gathered a large sample of healthy men and women, and 60 elite female athletes.

So they took everyday healthy people, men, women, and they also tested 60 elite female athletes, and they tested their strength. From what sport? So, yeah, so what athletes? So they're, yeah, any sport. Just general, yeah. They tested them for what though?

Strength. I know, I know, but what's the desired outcome of this? Are men stronger than women? Oh God. I know, dude. It's like, why are we wasting our time? Because people are debating this, it's so stupid. But anyway, here we go.

Ready for the study? 90% of the women were weaker than 95% of the men. The strongest elite female athlete in their sample was at the 58th percentile for the average man. Which, okay, she's stronger than a good 42% of men, but there's still 58% of everyday guys that are stronger than her. So that was, and it went viral because people were like, see, I told you or whatever. Then they also did this in the study.

When men and women were matched for the amount of muscle they have, in other words, is it just because guys are bigger? Let's go pound for pound, lean body mass, lean body mass. Men are still far stronger, which we also know this. It's not just about muscle, it's also central nervous system activation. It's all that stuff. Yeah, muscle recruitment.

This is all stemming from the stupid argument that we're the same, we're different. We're so much better as a team than comparing to who does what. I'll never be able to have a child, never. It's like, you're way better than me. She's got gifts that you don't have by first sight. The message of celebrate the differences. Yeah

That's I I mean I hope we get back to that. I hope I I hope instead of pointing out It's like that we're trying to say that and and lying to ourselves We're the same why not celebrate how different we are And how well we complement each other and the beauty that lies within that because I think that's amazing How you know randomly here we are that we have these beautiful things that we're so different in but together we make this incredible unity. It's crazy to me because I think part of the problem,

well there's a lot of issues here, but part of the problem is that what the world has done is placed certain attributes on a pedestal as if they're the most, that these attributes are important. And so strength and physical, you know, athleticism and performance is like, everybody celebrates that, as if that's everything. That's one thing, that's one thing.

But if they did another study, which there's plenty of these studies, where they're judging emotional intelligence or the ability to read somebody's emotions just by looking at them, what you would see is a complete flip and reverse of what we just read. As you would see women crush that.

There's a study where they look at just eyes and you gotta guess what emotion they're emoting just by looking at their eyes. And guys are terrible. I mean, they're very good. It's so weird where this conversation started to stem from because it's like for the longest time, we've always valued women and children above men.

That's why it's like you protect them at all costs. They are more valuable. They are far more valuable. So where did we get into this? We think men are, no we don't, we've never thought that. It's such a weird argument to get into a comparison. Because there was an article that went out that was so dumb, I shared it.

I don't remember what magazine it was in, but it was, the authors said that the reason, maybe the reason why men are bigger and stronger is because our government guidelines tell them to eat more. So if women just ate more, they'd be just as. I know, dude. And then it started this whole debate about getting rid of sex categories.

Yeah, it's all culturally influenced. It's like, no, dude, it's physiological. They were like, let's get rid of those categories. Men and women should compete against each other in sports. What a great way to erase females from sports. Just let us all compete together. So dumb. It's crazy.

It's crazy. Hopefully we move beyond. I think we will. Anyway another study came out on creatine showing fat loss effects which is what we've talked about. Well look at that. Look at that. Isn't that great? So the study showed that they of course built more muscle but they also lost more more body fat. Now they were taking a much higher dose. There are more studies showing the value of taking higher doses than five grams of creatine.

I'm going to start, because we have access to so much, I'm going to start sprinkling it in more stuff. I was thinking about putting it in my protein cookies the other day that I was cooking. I was like, you know what, maybe I'll sprinkle some creatine in here. Oh, dude. Are you making those oatmeal? I have to spread it all throughout the day. If you take it all at once. I went too hard one day and just took like 10 or 12 at once. That's what I mean.

I want to take my serving and then I'm going to pixie dust it and like as I'm baking. Because I'm thinking like creatine and some cookies, you won't even notice it's in there. If you just sprinkle some of that inside the, inside when you're mixing it up, like why not? No, there was another study that showed that 20, it took 20 grams of creatine a day

to maximize the effect on the brain. So for cognitive effects. Yeah, it's a big motivator for me. Yeah, okay, so are you making the, are these the oatmeal protein cookies that you're talking about? Yeah, I use meal one. That's how I use the meal.

You brought them. Yeah, yeah, basically, yeah. The creatures that I eat. Yeah, yeah, I just, I do, I mean. How many cookies does that, do you know how many that makes? One of those little sec? Oh, that's a Katrina question, bro. Yeah, that's a Katrina question.

Because that's 30 grams of protein in one packet. I have a, I had to look in my fat secret because I've created the recipe in there. I mean, it's not like crazy amount of protein, but I mean, I'm enjoying a sweet treat and I'm in like an oatmeal cookie and I'm using an oatmeal that

has protein powder in it. So it's 30 grams. Yeah. So it boosts them. I think it's like, I think I want to say, don't quote me on this, but they want to say it's like eight grams to 10 grams of protein, a cookie or something like that. That's a lot. Yeah. I know it's a decent amount. How much protein is it? A normal cookie? None. Yeah, none. That's why it's cool. It's like, and it's, you know, that's a great thing for kids. Yeah. I'm going to make that because then you know, Max loves them. Yeah. Yeah. And's like and it's you know, it's that's a great thing for kids. Yeah, I'm gonna make that because that you know Max loves them. Yeah. Yeah, we've made we've done like protein balls with meal one We've done the actual cookies with meal one

I just like I mean you guys have obviously I've talked about my sweet tooth forever And so if I've got like a little treat like that in the refrigerator or a tupperware for you That's it. I just need to have that. Otherwise that's where I go wrong. Do you guys use like honey to sweeten it or do you use like stevia? Yeah I think she uses honey. I think it's honey. The recipe calls for honey I believe. I'd have to look and see what all different ones right. And what flavor of meal one are you typically using? Vanilla and peanut butter are the two I think she might even use chocolate sometimes too. Oh, that's good.

But vanilla seems to be the best because then you can mix it with whatever. Versatile. Yeah, exactly, with whatever you want. But we do like these peanut, these peanut butter ball versions also and I think she uses the peanut butter one for that. Those are the ones you brought.

That's what it was. It wasn't the peanut butter balls. I know, I brought, I mean, I've brought, it's been a while since I've brought them here, but I've been making them forever. Katrina, it's pretty much a staple in our house to have something like that either in the free refrigerator fridge or on the counter so that when I get my late night munchies I go to that yeah that's really

good to go to speaking of kids my my my four-year-old stayed for the first time ever because you know we homeschool him and stuff and he's never been to daycare but we're trying to get him to go to Sunday school while Jess and I will attend the service so typically what we do oh you haven't broke him off yet I know you guys you know no so typically what we do is we'll bring him to Sunday service but then he sometimes gets restless and it can be difficult and so we sit in the very front my wife is so like she really makes an effort to make it all work so we'll sit in the very front on the very like,

I think it's left stage left, I think that's what you call it. And she'll set up like sticker books forum and stuff like that. So while we're watching the service, but you know, he gets restless and stuff. And people know us as the family that brings the kid that does that, whatever. And so we have friends who bring their kids

and they have like a Sunday school there and it's really great. And they're so good about it too. Like the kid will have a Sunday school there, and it's really great. And they're so good about it, too. The kid will have a name tag, and you'll see the number come up if you need to get your kid, and everybody's really friendly. So we're like, let's give it a shot, let's try it. So we tried last Sunday, and we brought my son in there,

we prepped him, and he made it about 10 minutes. You know, started crying. And we went and picked him up and it was okay, it was his first time trying. So this Sunday was coming up and so a couple days before we're kind of prepping him and Jessica's like, you know, we're gonna try it again. He's like, no, I'm not going,

I don't wanna do Sunday school. I'm gonna sit in the service with you. We're like, no, I think it's a good idea, whatever. So we don't like to do the whole bribing thing. We really try and stay away from like, if you do this, you'll get this type of deal. But I remembered a story of where that worked for me as a kid. When I was a kid, I remember I had to go to the doctor to get a shot. I don't remember what it was. And I remember I was afraid of shots and there was this Spider-Man motorcycle

thing I saw at the grocery store. I remember all of it. I have a story. So it was literally a motorcycle with Spider-Man on it. I remember it like it was yesterday. And my mom said, hey, you know that Spider-Man motorcycle you want? And my dad, she goes, if you go get the shot and you don't cry, I'll get that for you.

And I did, and she gave it to me, and I remember it because I remember after that I never cried again. I realized I can do this, but I was motivated. So I talked to my wife and I'm like, I never cried again. I realized I can do this, but I was motivated. So I talked to my wife and I'm like, I know we don't do bribing or whatever. I said, but there's this huge dinosaur toy. He liked the target he saw.

I'm like, can I tell him I'll get him a prize if he could go there and be brave? And so she's like, all right, let's give it a shot. So I did, I said, hey, I'll get you this big prize or whatever, and he's like, why can't I have it anyway? I'm like, that's only if you do. I said, it's a really hard thing. I get it. You got to be brave. It's really tough. That's why I want to give you this prize if you could do it.

And so he finally agreed. He went and he had so much fun. And then afterwards we got him the biggest dinosaur thing or whatever. But now he's like, he likes it. So I mean, I think there's a, I think there's a place for that. I think you can overdo it. I think you, and then you then you train a kid who thinks that he gets something for everything. And so I'm not a fan of that for everything. But I do.

I think I shared with this. I look forward to the day when he's actually reading. I've already done it with his level of somewhat reading, where he does the little pen thing that reads the book for him. But I like when he wants something, I try, and especially if it's something I want to get him, like Lego or something like that,

I try and always attach it to something that he's got to have accomplished. He's got to, like, either whether that be so many days of no iPad, or whether that's like reading so many books, or like doing something like going into Sunday, like I try and attach it to things that, challenges for him to accomplish in order to get that,

so it's not just purely, here you go. You just get this toy. I find that it works really well for us. It was funny. Yeah. Like I remember vividly because, uh, my mom was part of the, I guess, drama or theater or like choir at church and, and was always trying to get me in these plays and I was just like, no, I'm not going to do it.

And then she bribed me with this Decepticon toy. It was the one that was like the airplane. Oh, yeah. I had that one. I was like, oh, yeah, dude. I'll do that. And I literally put tights on. I'm seeing this little light of mine in front of the whole church

for a freaking Decepticon. Now look at you. Yeah. Now you love wearing tights. Now I'm Wigs tights, whatever we get you to do for commercial. I'll just do it for Shameless plugs for our sponsors. I work. She's like, what did I do? Create a monster

Hey, I want to hear about what you were gonna say about Pam the nonstick. Yeah spray. Oh, so I was just like I Read something and I just realized that like what really is Pam dude, okay, it's Butane it's basically like you're spraying like lighter fluid all over your Pans what? Yes in most aerosols that you have like have butane in it and have a lot of they definitely do because it's crazy yeah, crazy chemicals, you know, just to any household like aerosol thing, you're just blasting yourself with toxic chemicals. I've never used Pam, but bodybuilders loved it.

It was like no calories. I'm guilty. I never thought I was like, what? I'm guilty of using Pam for sure. What a joke. I'm glad this conversation came up because it's been on my list to get this for Katrina for the longest time because we have Pam at the house and I used to have back in the days a little you fill it up with whatever you want pump spray and we put olive oil in there and you and you add to tiny pump and you just pump you just pump the olive oil for that. at the top, Doug. So here's the oils. Canola oil, palm oil, coconut oil. We could do without the canola oil, but fine. Non-stick agent, scroll down. Soy lecithin, anti-foaming agent. Okay.

Dimethylsilicone prevents foaming during spraying. So that's now you're eating that. And then other ingredients. I love it when they say that. Other. Propellant, a gas like propane or butane. Natural flavors, which can be anything rosemary extract wheat flour and silicon dioxide mm-hmm get the taste of butane out of my mouth dude so you're just you're just spraying that on your pan yeah yeah yeah you use everybody do this all the time but we definitely use it you did bodybuilding so you learn how to use it and I'm gonna change it out with but I like I said I remember I used to have one of those little pump sprays and that worked

Just as good just put olive oil and butter do so we guys put butter on everything It's just like you go back and examine all these things that you've been doing for decades and you're like, oh my god Like what the hell like nobody's it's the convenience of it to you like you say butter you're right But then it's like I get the butter out. I got slices it it frozen, do I have soft butter already? It's just like... Oh my god, that's terrible. Well, I mean, you're trying to cook something fast and so Pam's right there, you just hit it one time and you're good to go. So that's right, if I change it out with an olive oil spray, to me that's just as easy. Just get it out and then it'd be fine and then you'd be good. So that's the move.

I tell you, I did that with... So I bought... So Katrina and I...'d be good. So that's the move. I tell you I did that with so I bought Katrina and I Katrina loves popcorn. That's like her that's like her treat right is popcorn and I recently you stopped the microwave. Yes, I stopped. I've shut that down. No more microwave popcorn. So I've been I've been making her homemade popcorn and so I just took it to the next level because I got I said hey could you buy some of that I believe it's not butter spray. She's like what you're going to use that. I'm like no no no I just want I just want the bottle. So I got I said hey, could you buy some of that? I believe it's not butter spray. She's like what you're gonna use that I'm like no, no, no, I just want I just want the bottle So I got it poured it out and then I melted real butter in it and so then I could spray real butter On the popcorn because otherwise you drizzle it and then like, you know, so some pieces

Yeah, so big are I soaked in butter then you get nothing with that? And so it's like one of the nice parts about like I can't leave us better sprays It like dispenses all over the popcorn. So I put real butter in the, I can't, I you know, soaked it and cleaned it all out. And then I- That's why they can't believe it's not butter, it is butter.

Yeah, yeah. So that's the newest thing over at our house now with the real popcorn. I gotta get like a actual popcorn machine because right now I'm doing it kind of old school on just a normal- Air popper. Yeah, air popper.

Yeah, I know, I need to do that. I have just, right now I'm just doing it on the stove because I didn't have popper. Yeah, I know I need to do that I have just right now I'm just doing it on the stove because I didn't have how often you guys have popcorn. Oh, she'll have it almost every night Oh, okay. Yeah. Yeah, pretty much nightly. Yeah, it's I mean there We'll go on it like a kick right now where it's been like four or five nights And she hasn't but then we'll go on a kick or like two weeks straight every night. So yeah It's a it's a regular snack for our house for sure. That's hers. mine was always ice cream, hers is popcorn. That's. Yeah, she's got a better snack. Hey, if you have kids and you're listening to this,

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that's H-I-Y-A, health.com forward slash mind pump, and on that link you'll get 50% off your first order. All right, back to the show. Our first caller is Jason from Colorado. What's up, Jason? What's going on, Jason? What's up? Hey guys, how are you?

Good, how are you, how can we help you? It's great to finally be on. I'm a huge fan. Um, yeah, it's funny how much I relate to each one of you guys in a different way. Very cool. Yeah. Can we help you, man? Well, I'll jump into the question here. Um, I'm a 51 years old, uh, and I've been working out, uh, my whole life, you know,

since high school football in the nineties, P90X, CrossFit, Bootcamp, Windler, 5x5, Stronglifts, the Stronglifts app, Fitbod app, Yoga, Peloton, list goes on. I've had the ability to put on a lot of muscle when lifting, but tried to deny that attribute in my 30s and 40s to focus more on cardio style workouts because I love mountain sports, mountain biking, hiking, snowboarding. And over the last eight years, I've really focused on strength and gaining muscle. And that's when I found you guys. I've done my first round of anabolic and really enjoyed it.

I'm actually, since I wrote this, I'm on my second round in phase three. All my numbers are solid, 325 bench, 400 squat, 450 deadlift. I think I could get those numbers up higher, but I work out at home alone, so it's a little nerving to do it. I want to mention that I also ride a Peloton two to three days a week during anabolic because I wanted to keep my cardio in a good place. Here's my question. Since my muscle journey over eight years ago or eight yeah eight

years ago my weight is about 35 pounds heavier than my hardcore mountain bike years when I didn't lift as much. According to my FFMI I'm pushing a 25 I'm 5'10", 235, 20% body fat. Don't get me wrong. I feel great, strong, etc. But 235 is kind of crazy. What should my next programming look like to get back to 205? Should I do a cut and ride the bike more? I feel like I have such different metabolism than most people. I'm on nothing exogenous, just vitamins, creatine, hit my protein daily. But I just keep getting stronger and stronger and gaining more and more weight. It seems like. I really thought it would start burning more fat by now instead I just bought another pair of 45 pound plates.

To lift some more for the home gym. So just kind of confused on what to do to get the weight down. You're killing it first of all. What's your goal? What is your goal? He wants to be 205 leaning more. Is it to be leaner? Is it to have more stamina? Is it to be smaller because you feel different health longevity performance? That would help with the answer Yeah, I mean you're 51 so health longevity performance. I really enjoy lifting a lot, you know, so living in Colorado We have you know, I can't ride that often so it's more snowboarding and whatnot

But it's hard to get up there as much as I like so I spend you know, I can't ride that often. So it's more snowboarding and whatnot, but it's hard to get up there as much as I like. So I spend, you know, my mornings lifting, you know, like two days a week or three days a week, and then throwing the peloton there. But, you know, I like getting up in the mountains on my days off and spending, you know, four or five hours cruising around, either hiking or biking.

And so really, you know, to get back down a little bit and wait, you guys just had the episode that a of weeks ago, I think a week ago about, are you too muscular? I listened to that. I go, oh man, maybe I should like pare it down a little bit. So just wondering what direction I should go. I mean, I've never really done a cut or anything like that. I think I've been bulking for 30 years. Um, you know, uh, I just, I eat intuitively. Um, I work in the food and beverage industry. So, you know, tons of protein and, and that, you know, I hit my protein goals, especially after listening to you guys, I'm really focused on that. But yeah, just kind of want to lean down and get to 205 without starving myself.

Yeah. Okay. So that's okay. That, that helps a lot. You know, what's cool about the physical attributes is they kind of act like a checks and balances to each other, right? So if you start pushing only in one direction, you'll gain lots of performance in that direction, but you'll start to compromise longevity and health a little bit, right?

So if you go, strength is great, but if it's only about strength, you start to lose stamina, endurance, mobility sometimes, and you can compromise health same thing with endurance you can go too far in that direction so they do help keep each other in the checks and balances when it comes to just overall health and longevity now you are doing Peloton you are outside you know doing the mountain sports you said you spend a lot of time out there if your stamina and endurance are great out there then that's great now if you want to get smaller for the improved performance you get from being smaller, which is true, it is true. Like there are some sports where size makes a

difference, either in the positive or negative. Mountain sports, probably better to be a little lighter, but if you were, you know, in football, heavier might be better so long as your performance isn't compromised. So really, this is a diet thing. I think going in a cut, in a slow cut, would be a great strategy. I don't think you'd see huge decreases in performance. You would see some, because you're in a calorie deficit, but a nice slow cut would kind of get you leaner.

I'd say get you around 15% body fat. 15% is a nice athletic body fat for most people and then see where your body weight is around there. If it brings you down to 215 or so, 210, that's probably a good body weight. I'll be even more specific on what I would do. I would go to MAPS 15 with the extra time that I have because I'm doing a weight lifting program that only takes 15-20 minutes. I would add 20 minutes of LIS right after that so I'd get my lift in and then I do 20-30 minutes of kind of LIS which is just kind of steady state cardio.

And then since you've always been in this perma-bulk and you've never really tried to cut, I'd probably look at a couple outliers in your diet and just tighten it up a tiny bit like just adding that extra cardio and tightening up the diet. Like whatever, and you probably know obviously better than I do because we haven't known each other long enough to know like, you know, what's your thing? Do you, you know, eat out a couple of times a day or a week, or do you have, you know, pizza and beer every once in a while? Like what are your,

what are the greatest offenders that pushes you over on calories that you're aware of? Tighten that up a little bit. So it puts you in a little bit of a calorie deficit with the additional movement that you could do. And the only reason why I'm going the route of all this extra cardio is because it will serve you on your pursuit of your other things that you love, right? You like doing all this outdoor physical activity

that endurance and stamina will benefit you. So it just tightening up the diet a tiny and not going drastic. And I want you to cut the calories 500 or a,000 I think you just tightening it up a little bit with that additional movement and Reducing the volume of training. I think you'll keep most all your muscle. You'll increase some endurance and you'll lean out. That's what I'll probably look like Like over time, you know two to four pounds a month. Yep of weight loss. Yeah slow fat loss would be a nice approach a month of weight loss. So a nice slow fat loss would be a nice approach. Yeah, now I don't know how Adam knew about the pizza and beer but yeah.

It just sounds like the right thing to do after those great activities. Yeah, it's literally that it could be that simple for us. I mean you're in a really cool place. Especially if you know, you're probably eating a good amount of calories, which I'm assuming you are to maintain that kind of size and muscle mass and strength. So you really, you know, you just tighten it up, tighten it up a little bit on the diet and you take a program like MAP-15. You add more cardio like list type activity right afterwards. So kind of cruising on your Peloton bike

or whatever you want. And that should do it like Sal said, just a nice, and then if you wanna speed it up, you tighten the diet up more. So if you feel like I'm not leaning out fast enough, well then there's room in the diet. And that's all I would mess with because you've got those things that you know

that you are probably pushing the calories on and you've never really put yourself in a diet or a restriction. But this is a way to do it, I think, subtle and easy and should cruise right into where you wanna be. Yeah, you shouldn't notice decreases in, you should feel better overall by doing it this way.

It's a slow, gradual fat loss. You're cutting out things that are really not as healthy, really, because you're not doing this crazy cut. You're just kind of removing, like Adam said, the gross offenders. So you should just notice you feel better. You just feel better overall. Yeah, that's awesome. Thank you.

Yeah, I mean, Anabolox has been great. It was a good workout. I mean, I really love the purification of it. It's a good change up. Even with my five by fives that I was doing in the past, just, just learning from like Andy Galpin and everybody else about taking those breaks longer and just getting the heavier lifts. So it got, it was fun, you know, it's fun, like getting those numbers up, but

then all this, and I stayed away from the scale the whole bit. And then I jumped on the scale the other day. I'm like, Oh no, like, I'm way stronger, but it's, uh, it's, I just pack on the muscle like crazy. You know, I, it's just weird. I've always kind of been this way. If I quit lifting, I, I tend to thin down a lot. And when I left, I just, you know, I get bulked up pretty quick. It's a good problem to have. Yeah. The slow cut will be great. Yeah. That's why I, that's why I went that direction. You strike me as somebody who puts on muscle relatively easy, which means you'll probably hang on. Preserve it.

You'll preserve it really easy. It will not. And so probably the hardest thing Jason will be going from anabolic down to 15, you're gonna feel like it's not enough. You're gonna be like, oh my God, this is like way less lifting. Don't be afraid of that.

I bet you, you keep your strength. You may even go up. So, and that's when, when you know you hit the beautiful spot is when we barely cut any calories, we just clean the diet up a little bit, and you actually see yourself maintain or maybe even get a little stronger

while you're also slowly going down. Like that means like everything is perfect as far as the calories you're taking in, the volume you're doing. Now you could expect to get a little weaker. It's not uncommon to be in a cut, to reduce volume, and to pick up a little bit of cardio, to see a little bit of strength drop off.

But that's kind of our gauge of if you're not pushing, if you're pushing it too hard or not, is that you should probably maintain most of it as you go down, and just nice and slow like that. And again, if you wanna speed it up, then you start cutting the calories. And I just cut like five, then I would intentionally cut 500 calories.

Like, okay, here's my day. Here's, I know what I'm doing. I'm cutting up basically a meal out of my day every day, and that'll also lean you out even faster, but I think you can do it just by cleaning up some of the gross offenders. How often are you doing like the beer and pizza thing?

Uh, just weekends, you know, I, I, I'm, uh, uh, I do a good job of eating like an asshole. So, um, on the weekends, I mean, I keep it clean during the week and then, you know, I, I, you know, I'm in the F and B business. I was a chef for 30 years. So, you know, I like cheese. Um, my man, that's your thing with Joseph for

sure. Yeah. I I'm good at staying away from the carbs for the most part, but just weekends, it's really just that. You know what's funny is if you just cut out that, you'd see, yeah, that's it. It would just be the weekends, that's it.

Just if Jason, we're gonna send Maps 15 to you, follow my advice for that program, and I think I'm going to give you exactly what you want. I literally, and then we can talk about how we reintroduce the pizza, beer, and things like that to keep a balance on it, but if you tighten that up for the length of that Maps 15 program and take the advice on the just adding a little bit of cardio after the workout, I think you're going to see exactly what you want. that just adding a little bit of cardio after the workout, I think you're gonna, you're gonna see exactly what you want. Awesome. Awesome. I really, I really had no idea what you guys are gonna say.

I kind of wondered, but that map map 15 does sound pretty cool. Cool. I'm excited. And I, you know, I have a home gym, so I just work out in the basement. Perfect. So, been doing it for years. So it makes it super easy to get down there and just knock it out in the morning and get about the day. Yeah, you got it, man. I'd love to hear back from you. If you follow it, I mean, stick down there and just knock it out in the morning and get about the day. Yeah, you got it man. I'd love to hear back from you if you follow it. I mean stick with it and keep us posted and then I'd love to follow back up with you to see how it went for you.

Yeah, absolutely. Absolutely. It's a real honor to be on guys. I'm a huge fan. I think what you guys are doing is just amazing. I think what got me super hooked was just how well you connect with with women. You know, it, it, it sounds weird to say, but you know, I got my wife listening and, and you know, my kids now are kind of listening to what I tell them that I hear from you guys. But, uh, it's, it's really awesome. Really awesome. What you guys do. You really do a good job, like well rounding the whole thing. Appreciate it. I appreciate that. Jason. Thank you, man. We'll send that over to you.

Great. Thank you. All right, brother. Take it easy. Yeah, he gets an on the head with the pizza and beer. Just that. Like people don't realize it. Because that's common. Sports and that is like a, yeah. This is where-

That's common. It's a common- This is where my advice of when the weekend came from was that I could not figure out for the life of me why I couldn't break this body fat percentage for years. Because I was a trainer and I was like, I was dialed Monday through Friday, dialed. I mean, I ate all my meals, trained. Worked out all the time.

Yeah, everything. And it was like, I would just let Saturday or not even both days, Saturday or Sunday, it'd be like, there'd be a day I sleep in, eat whatever the hell I wanted, but then the rest was dialed, and that was enough to just kind of cancel out what the positive I was doing during the weekend, just me going, okay, flipping it on its head and saying, and what I didn't get to tell him, and hopefully he listens to this,

is that I even would tell myself, psychologically, I can still have the pizza and beer, just not on the weekend. Weekend, I gotta be perfect. If I really need my pizza and beer, because I on the weekend. Weekend, I gotta be perfect if I really need my pizza and beer because I'll have it on Monday night or Thursday. And then what ended up happening was when I would just do really well on those weekends and I would see the benefits of it, it was easy to not to pass up on the pizza

during the week. Really common for a consistent fitness enthusiast who also likes doing outdoor activity to do that on the weekend. And just cutting that, just so people understand the numbers I would with a client like that because there's a that's about that's like a there's like that's like a stereotype of a particular client that's I think why you did so well with hitting the nail on the head yeah that's like a three to five percent

loss on body fat totally yeah easy he'll go down to 15% yeah he will get if he if he just does that and so the audience knows too and what I would be communicating if he was my Client is like hey, I'm not telling you you can't have pizza and beer ever again This is just to show you what an impact that's doing Yeah What it's doing and what and and that normally is a nut which is just like how it was for me was like I saw that I went oh my god That I didn't realize how much that was setting back then it made it really easy

To pass on it unless it was a very special Then it made it really easy to pass on it, unless it was a very special occasion. It's like, do I really need the pizza and beer today? I really don't, it's not a big deal. And then over time it would be like, okay, this is a special event, someone's birthday, like I'm gonna enjoy myself, and then I would do the things necessary to counter it.

But yeah, if he follows this, I promise he'll come back leaner, just as strong, feeling way better, like, So let's see what happens. Our next caller is Megan from Minnesota. Hi Megan, how can we help you? Hi guys, I'm so excited to talk to you. Same. I'll read my question. So I need help regarding my diet. So I'm 30 years old and I've battled my weight my entire life. I'm 5'3". At my highest weight, I was 190. I'm currently at 146. I did have one baby in between there. Recently, I did a DEXA scan that said my body fat percentage is 29%. And I've bounced back and forth between those

two weights for the last 10 years or so. So obviously, I can lose the weight. For me, it's hard to lose it and it's hard to keep it there. At this current weight I'd like to lose another 10 or 20 pounds but more just focus on the body fat percentage. So I'm currently around 1700 calories and hit my protein goal of 150 grams every day. Weight lift three to five times a week. I do have a very active job. So when I punch in all this info into a macro calculator, it always tells me this is about where I need to be for my macros. Weight, height, all that stuff.

The problem is that I am starving all the time. You know, mornings I feel fine and and then it's about mid afternoon. When I get done with work, I'm really hungry. So then all evening, I'm kind of battling myself, you know, can I have that other snack? I'm still hungry, should I eat more? But my macros tell me not to. Then I end up, some days binging,

having some pretty crappy food. I'm under the BMI requirements for GLP-1, so I would have loved to try that, but any professional I've talked to says I'm too low on the BMI. So is there another option for appetite suppressant or do I need to try and stay consistent for longer to reduce that hunger and it'll go away, increase calories, whatnot. One other thing to add, I have used Ventermine in the past and it worked really well for me, but from what I can tell there's not many long-term studies for using it for long, so that's why I've stopped it recently.

Yeah, I would stay away from that. Okay, so... Reverse diet, dude. I could look... Body's asking for it. I'm going to give you the... I'll give you the X's and O's, okay, but this isn't from that. Okay, so. Reverse diet, dude. I could look. Body's asking for it. I'm going to give you the, I'll give you the X's and O's, okay, but this isn't going to be the full story. I think there's much more to the story or there's a much more complete answer that's

going to help you. And this is based off of a couple of things that you said. Now, first off, I think you know what you're doing. I think you understand macros. I think you understand exercise. You understand activity. But there's a couple of things you said. You've battled your weight your entire life. You mentally battle yourself when you come home and then it sometimes turns into a binge.

So there's a couple reasons why people feel the term starving. There's a couple reasons why people will say they feel starving. One, their intake is too low. Two, more commonly, they have a relationship with food that has really more to do with other things. Typically, it's emotional connections or, for lack of a better term, a dysfunctional relationship with food. So, you're either self-medicating with food or you have in the past, and this is, a relationship's a very tough one to break. And so either stress or circumstance or emotion, it's a trigger, and this is something

that you've just dealt with your entire life. And fighting it is not how you win this. What we have to do is identify it and slowly go with it and take away the shame and work with what's happening and not fight it so hard. So here's a strategy that I'm going to give you. First I think we should bump your calories a little more and I think you should eat more at the front half of the day.

So I think we need to go into the day with more calories, bump them up a little bit, go with that a bit, but then also examine what's going on with your relationship with food and when that comes up, you got to pause for a second and go into it and feel it and write things down. Because otherwise what's going to happen is you're going to avoid it, which is probably what it looks like. Oh my God, I'm starving. I'm going to ignore it.

I'm going to ignore it. I'm going to ignore it. And then it hits you. It hits you and you become overcome with this behavior. Again, for lack of a better term, the behavior probably looks like fast eating. I'm a bit distracted with it and then followed by what have I done? Shame. Cycle begins again. Okay. So I'm going to have you, I would have you increase your calories. You're a 1700. Let's bring them up to 1900 Let's front load the calories a little bit. We've identified when it's the hardest which is when you get home from work

When you get home from work, we're gonna interrupt that behavior with something else. You know, this happens after work Can you create time and space for yourself after work to come home and journal for 10 minutes? Write down what you're feeling and don't ignore it. And if it's just literally one sentence, I can't stop thinking about food and then write it again. And just allow yourself to go into it and be present with that feeling and it's gonna suck but the avoiding part is what results in the back-and-forth whiplash. And then the inevitable is going to happen, Megan. You're going to do what I'm telling you. You're going to succeed sometimes.

You're going to fail sometimes. When the failure happens, it's not, I can't believe I did that. What's wrong with me? Oh my God, I can't stop this. It's okay. I knew that would happen. Let's start again. This doesn't mean I'm a bad person.

This is a challenge that I have and I'm going to try again to get in that shame cycle. It's going to feed into this. But we have to work with the what are the triggers and the behavior. Like I said, the strategy with the calories is going to help a little bit, but it's not going to solve the root cause of this. And this is going to take a little while. It's a little while of an issue because it is something you've been doing, as you said, for a long time.

Can I ask a question real quick? Yes. Go ahead. Okay. So you talked about front loading the calories early in the day. My fear or hesitation, and this again goes back to the mental side of it, is that leaves me less at the end of the day, which is when I feel hungry. That's right.

Yep. Yeah, but you're getting hungry and then eating like crazy. What Sal is trying to do is trying to suppress that by giving you what you need early because what ends up happening is that's your body responding because it hasn't had enough calories. So then you feel that way. It's not just that either, Megan. It's also this. That might happen.

Okay, that might happen. But here's the strategy that we're going into. It's probably easier for you to know that I don't have any calories left, so I can't eat anything, than it is to say, I gotta eat 300 calories and that's it. And that's just now, later on it's gonna look different.

This is why sometimes fasting helps people, not always, but sometimes it helps people because it's like, well, I have nothing, I'm not gonna eat anything. So I gotta deal with this feeling. So that's why I'm saying front load your calories. You know what's gonna happen when you get home from work. You know, I know what's gonna happen.

I expect this to happen. I'm gonna sit down, I'm gonna write it, I'm gonna feel it, let myself go through this, and it's gonna be a struggle, and expect the struggle. Do not expect front load your calories, have no hunger. Expect to front load your calories, you still might get hungry, but here's what happens, the fear that you're starting to feel

that you're dealing with, you're struggling with, like oh my God, what if I do this? What if I do that? That's actually fueling some of what's happening. Okay, so it's easier to go to know I have really nothing left for the rest of the day, I'm just gonna have to deal with this feeling, than it is to be like I got you know 500 calories left Let me eat that first and see how I feel because what happens is it starts it turns into and I know you experience this

Where you'll eat where you're supposed to and the ball gets rolling and then you can't stop it until you've done There's there's also this possibility because I mean if everything's south saying is resonates then that's it's he's a spot-on And that's awesome But if some of what he's saying isn't resonating with you like you don't really feel like you have that relationship with food It's not like that It could be as simple as this is your body screaming to you that it needs more calories You're lifting weights like you should be doing you're in you have an active job You said and only 70 hundred calories is not enough for you to build the muscle that your body wants to build

And it could be just trying to tell you that like I need more calories if I to build this muscle You're sending me the signal when I lift those weights, but then you're only giving me this that's not enough That's enough for me to maintain my weight But it's not enough for me to put muscle on my body and that feeling that you're getting is your body kind of screaming at You that hey give me some more nutrients so I can build some muscle on this body and speed this metabolism up, but you're not doing it. So it could be as simple as that, that's what's going on. I think it's both. Or it could be deeper like Sal is saying, or probably more likely a combination of both. I think

there's real hunger because your calories are low and you're pretty active, but I think it's exacerbated by this lifelong relationship you you have with your weight so I think it's both I don't think it's one or the other I think it's definitely both I'd like to see you bump your calories to 1900 I'd like to see you focus on your strength take your take stop weighing yourself just focus on and I know the fear if I take my eyes off the scale I'm gonna go crazy I don't think that's gonna happen but if it does a little bit that's okay focus 1900 calories focus on getting stronger when you things feel okay at 1900 calories bring them up again

2,000 calories go up a hundred calories at a time real small real slow and you would probably will happen is you'll get stronger you'll build more muscle you'll feed yourself more and you'll start you'll start being less afraid of food it's not gonna be so scary. It's like, oh my God, I'm eating 2300 calories. I feel good. Let me try moving up again. So what you're doing is you're changing the relationship you have to food while

simultaneously feeding your body what it needs. So how do I know that, okay, I know if you gain strength, you're gaining muscle. How do I know if I'm also gaining body fat? Or if the body fat's going down? Do I have to keep doing these DEXA scans? Or are there other signs? You might put a little bit of body fat on. It might be necessary for, it's really tough

to build muscle and not put a little bit of body fat on while you're doing that. You're so hyper-focused on the scale and that, that it's messing you up. So just take your eyes off it. Here's how you know that you're just, oh my God, I feel out of control in my diet. I feel out of control in my diet.

Okay, we gotta rein it in a little bit. But if you feel okay, you might have that little fear in your head like, well, how do I know I'm doing okay? Because I feel good, that's how. So trust it. Megan, have you ever considered hiring a coach to kind of take you through this process?

Yeah, I do feel like I know what I'm doing. And I know like I knew what you guys were going to tell me before I got here, but it was kind of like Sal has said recently, I think I probably do need someone else to tell me what to do. Even though I think I know what I'm doing. Yeah, the coach, what a coach will do, Megan, is through this process, there's a couple things they'll do that are really good. Offloads the stress too.

Yeah, and they're going to forecast for you, which is so powerful, Megan. Like me telling you it's going to be really hard, and then it's hard, you're like, oh yeah, he told me. And they're going to be more specific as they continue to work with you. Hey, this week here's probably what you're going, oh yeah, he told me. And they're gonna be more specific as they continue to work with you. Hey, this week, here's probably what you're gonna feel. And then when you have those challenges,

here's where it's really powerful. You get on with your coach, oh my God, yesterday I totally screwed up. Like, you're giving it to them and they're gonna tell you, that's okay, it's totally fine. Okay, I feel a little better about this. And that's just the surface, there's so much deeper what a good coach can do.

Why don't we have one of our coaches, I try, here's the thing with coaches, some are good and some aren't can do. Why don't we have one of our coaches? Here's the thing with coaches, some are good and some aren't so good. Why don't I have one of ours call you and you just ask them questions, see if it works for you. But I think if we get you started on the right track and stay consistent for a little while, I think this will be solved. Okay, and yeah like you said, one of my hesitations with getting a coach is I don't trust a lot of people.

So like I trust your guys' opinion and I trust coaches that would work with you. But to find a Joshua off the street kind of scares me because what if they are bad coaches? No, you're good. That's a very, very valid fear. All right, I'll have somebody reach out to you, Megan. That'd be great.

You got it, thanks for calling in. Oh, by the way, are you following any of our programs? Or she's gonna get one. So I was just doing anabolic, but I get a little bit bored. So I'm thinking of switching to Muscle Mommy, I just bought it. So I'm thinking about doing that one next. Awesome, all right, well if you work with one of our coaches,

that sets you up with whatever program you need. Okay, that'd be great, thank you guys. You got it, Megan. Thanks, Spike. Yeah, good, that's good direction, Adam. Yeah, I know. You could tell from your point, what you said to her, she knows what she's kind of doing, right? It's not a, I don't understand macro. Yeah, she's doing a lot of the right things. There's obviously something, which is what

I'm assuming what you saw, why you went deep, emotional with food and relationship. And I just wanted to make sure that maybe it was, if it wasn't that, then it could be as simple as she needs a reverse diet, but it sounds like it's both, right? It sounds like there's something going on there. She's going mental. And this is where, even if you have all the knowledge and understanding of macros and lifting weights,

having a coach who really you can trust that can take you through this process knowledge and understanding of macros and lifting weights, having a coach who really you can trust that can take you through this process makes a world of a difference. Listen, just this alone, okay, because this was, I realized that for some of my clients, this was my greatest value. They could offload and offset their mistakes onto me, and I'd take the shame away because their trainer,

who they trusted, said, it's totally fine. Yeah, it's normal. And then they let go of that shame. Oh, Sal said it trusted said, it's totally fine. It's totally normal. And then they let go of that shame. Oh, Sal said it was okay. I guess it is okay. It's reassurance, dude. People need that. Yeah, because the shame is in a situation

that just fuels this behavior. It becomes a cycle. It's so hard to break. For our coaches and trainers that listen to this show, this is a very important skill that you have to learn. When you have clients that mess up on the program, this is when you- And they all will.

And they all will, where you go, don't worry about it, I got you, this is what we're gonna do. Totally normal. Happens to my clients all the time, it's not that big of a deal, this is what we're gonna do now. And put things in context. How far are you today than you were six months ago?

That's right, that is so powerful to let them, because what ends up happening to most people is they do so well, then they have this hiccup Or they have this and then they spiral out like it's and it's really not that big of a deal It's one day or was one week. Whatever it is. Don't worry It's also a good coach knows this is gonna happen right expect it right forecast it deal with it the right way Our next caller is Gabby from California Gabby. What's up? Hello, hi, I have to just say first off, Gabriella, my mom will be so mad if

you don't call me that instead. So Gabriella, it's Dutch and it has to be like that. So I'm so excited. Thank you for having me. I want to say, yeah, okay. I've been lifting for 10 years, lifting and eating for the last couple of years. So I've seen a big difference there. But my nutritionist recently asked me to think of some smart goals for myself. So specific, measurable, achievable, relevant, time bound. And I'm kind of struggling, struggling to think of some things. I'm really enjoying the journey right now.

I like pushing my body and feeding myself and seeing the results. But I do have some lifts I'd like to improve, but can or should somebody really set smart goals for their lifts? Like if I wanted to add five pounds to my bench press, how do I put a timeline on that? And then if I did, would I maybe be setting goals in my brain that my body kind of can't follow through with and then am I setting myself up for injury and failure at that point. I used to be a runner so there was a lot of smart goals there everything was measurable you want to run a marathon by this time and you want to run that fast it was that seemed a lot easier for me

you want to run that fast, that seemed a lot easier for me. And like I said, I enjoy the journey, but sometimes I feel like having those smart goals or something like training for a marathon, it makes it a little bit easier to explain to people what you're doing and where your goals are and why you might be like missing out on, like might not be indulging in this or that, or that you have to get your workouts in and stuff,

the way you prioritize your stuff. So, um, and they're just reassuring sometimes on your journey. So what might be some smart goals someone can set for themselves on a journey like a health and fitness journey, and then specifically with lifts. And then what are some smart goals you guys have for yourselves is my first question. And then I also have a question about, um, let's deal with rice snapping. Now, no, no, let's do the first one.

And even before we do the first one, can you back up and, uh, can you give me a little backstory on why the nutritionist and, uh, like why she may be, or he may be setting these goals for you currently. And then I only asked that because you look like you're in incredible shape already. You don't look like somebody who needs coaching for nutrition or doesn't know what they're doing. So I'm just curious to what led to the nutritionists and why are they trying to set these like specific goals with somebody who looks like they got a pretty good handle of nutrition? Because I like like the having a goal like I did when I was running, I kind of like the little challenges you can do with a gym or with friends.

So like, I just did a 60 day challenge thing and that included a nutritionist and a couple in bodies and just a couple things that you had to get in during the day. I really like those kind of gives you a span in it. And in time just to kind of something to shoot for. It's not like I need that, but I enjoy those. I think because of those kind of wanting to timeline stuff. So there's two things here. I get it, you enjoy having little targets,

which is awesome. You also don't need goals. And I think that's why Adam asked that. Because if your nutritionist is saying, hey, you should set a goal. And you're like, well, I'm enjoying the journey. I don't really feel. And I think that's why Adam asked that. Because if your nutritionist is saying, hey, you should set a goal. And you're like, well, I don't really, I'm enjoying the journey. I don't really feel like I need a goal.

You don't, you don't need a goal. You're doing great. But if you like targets, if you like, you know, these mini accomplishments, I'll give you a great one for someone like you who's fit, who looks like you've been working out for a while. One of the best goals you can have is to learn a new exercise and get good at it.

So try a movement that you've never done like a bent press, a one-arm deadlift, a windmill, a zircher deadlift or squat or something that you've never done before that you've never really practiced getting good at and then make the goal, I want to get really good at that and then you can say for the next three months I'm going to be practicing the Turkish getup and I'm going to try and get really good at that and then you can say for the next three months I'm gonna be practicing the Turkish getup and I'm gonna try and get really good at that. Now the byproduct of that is strength, everything, fitness, mobility, it's a great accomplishment because it's performance based, it feels really good. So I think for people like you I think that's because there's definitely exercises that you probably don't do all the time,

you can't do all of them. So pick one, say, you know, for the next two months, I'm gonna get really good at this movement, and then see what happens. I think that'll, that's a really, and that one lasts a long time. You can do that for five years, you can pick different exercises.

I could be, I'm gonna say something you're probably not gonna like, and I apologize ahead of time if I'm way off base on this, but you might be somebody who I would go the opposite direction of what you're trying to do right now. I mean, if you were a client of mine, and we were talking about how you like to, and every time you train or you do something, you always have to have some sort of a goal or a thing you're going after in order for you to do it, I'm going to push you in the

other direction. I'm actually going to, cause I, and it's because I can tell that you're already good. Like you are fit, you are healthy. You're probably really strong. Like you're all the above, but if everything you do inside the gym has to be attached to some smart goal or thing you have to be chasing, I would be really trying to push you into the opposite direction of can we just enjoy this process and can you think, you know what I'm saying, like I don't know enough because we haven't we haven't known each other long enough but from this little bit of time we've been talking

right now it feels like you could be somebody like this who you every time you're working out you have to have something you're going after, is that true? Yeah, I guess a little bit of a chaser. Yeah. Yeah. Yeah. So, so you're running past. So you're the client, I would push back on this and I'd want you to work on removing that. I would want you to. Yeah. That can be your goal on itself. Exactly. No, 100%. So that's still a cool goal to go after, but it's like, hey, can I just start to let go of some of these things? I don't necessarily need to hit a PR. I don't need to follow these exact guidelines and like, can I just start to intuitively eat

and intuitively train? And so that would be our goal. Minding your goal would be, cause you've, you've accomplished, I think the fitness part of it, it's like, can I, now can I can maintain this healthy fit physique and health and intuitively do it? That would be, I think, a better.

Yeah. And if you journal your way through that, then it becomes somewhat tangible for you as well. So the intuitive part is great because you're listening and you're paying attention to the feedback that your body's providing. So sometimes I'll come into the gym and I'm like, I really feel like I want to do some rows. I want to work on my back. I want to do posterior work today.

And it's just that it's like a craving I have for, you know, that type of stimulus and to, you know, kind of journal that and see the progression of like what you're drawn towards or like what, you know, you're drawn towards like nutritionally. Um, and just kind of see how your body kind of like, uh, you know, ebb and flows with, with all this stuff and the really enjoy that process and you can kind of see how your body kind of like, you know, ebb and flows with all this stuff and really enjoy that process and you can kind of tap in a little bit more to, you know, how your body's rhythms are.

So I think it's a really rad goal if you think about it. Okay, yeah, I mean, I just turned 40, so I think that that was something I was considering too, just like in this little bit older part of life, just, yeah, just living the this little bit older part of life, just yeah, just living the life and being okay with that and, and locking it in as a lifestyle. So I think that that, yeah, you're right. That is a goal enough. I mean, I appreciate you appreciate that you didn't get offended. That's a hard one for

me to have to tell somebody sometimes, especially over a call. And really, I always expect like, Oh boy, I'm going to say this shit and they're going to get really defensive about this. But the fact that you have the self-awareness to know that that's probably as you is a really cool sign. And that's a good goal. I think it's a really good goal for us to move in that direction. Are you already in our private forum? I know I'm on, is it just a Facebook page that anybody can be on? No, it's a, it's a not man. No, we have to leave it, give you access is it just a Facebook page that anybody can be on? No, it's a- Because I'm on that?

No, we have to give you access to it. It's a private forum. Oh, Fendle. Yeah, so I'm going to have Doug send that to you and give you free access to that so you have direct access to us. Awesome, thank you. And I would love to be a part of this and support you as you go through this, because I know when I have clients that this is what we're trying to do. It's not easy. It takes steps and you may not be the type that wants to rip the band-aid off

and just go from no goals or no focus whatsoever right out the gates. It's like, let's ease our way into that. And so if I and the guys can be there to support you through this, that would be the best way to get you in the forum. And then as you're going through it, if you have questions or you have things you're kind through it, if you have questions or you have things you're kind of, I like to do that. And then I'd also like Doug to send you

our intuitive nutrition guide, which has very specific kind of goals and steps to get you to intuitive eating. So between that and then us kind of communicating about the lifting, I think this would be a great, a great direction for you, especially where you're currently at in your life. You look phenomenal.

Yep. Well, thank you. And too, as long as I can stay stronger than my teenage son, I think is a goal. That's a great goal. I like that. I like that. That's a great goal. That is a great goal. Did you have a second question that we didn't answer? I didn't see. So I have a tendon here on the inside of my elbow that pops back and forth over it, especially during bench press, push-ups, overhead, tricep extensions.

I did see a physical therapist and he recommended isometric holds, kind of like this, you know, a little bit of a pull. And it is helping, but I just wondered if you guys had anything else you'd recommend As well as like changing my grip occasionally Would you did they identify if it was the ulnar nerve or the the tricep tendon itself? Did you get diagnosed with like snapping elbow syndrome? No, I did not okay. So does it does it get sore in your funny bone? Does it feel like you kind of get sore right in that little? Yeah get sore in your funny bone? Does it feel like you kind of get sore right in that little? Yeah, like golfers elbow or whatever? Yeah, just this inside part. Occasionally when I

do hit it on something, it will, like if it is already tender, if I hit it on something, it will hurt. Okay, that's your ulnar nerve. So what you want to do is really good static stretching with the forearm extenders, the forearm flexors, extenders, so static stretching. Give her Prime Pro also. Yeah, let's send her Prime Pro. Because there's some great wrist movements in cars. Static stretching of the tricep as well should help. The next phase would be to work with, and this would be a great, I mean if you find a really good body work specialist that understands good, you know, they might label it myofascial release or whatever and they'd work on your forearms and

they really work. This is also a great way to lead our fitness goal right now. Like now here's, here's a thing that let's take care of this. Let's make that a priority, let's make that a priority going into your workouts. Now instead, like instead of us kind of chasing a PR with an exercise, it's like, Hey, you've identified, you've got this golfer's elbow kind of issue going on. Um, there's some tedious type of mobility stuff that we should do every single day, but if we do a good job being consistent with it, going into your workouts, you should notice this go away.

And prime pro has the wrist and I'd probably do some shoulder stuff with you in there. Um, and that this would become a thing that we do every time before we work out for sure. A little easy test too. If you did like a really good static stretch before you did a lift that tends to bother that area and then go back in the lift, see how you feel. Yeah, it should help.

All right. I also just had to say, so you guys have that new to weightlifting bundle. Every time you say it, I hear nude weight lifting. And I cannot, I cannot unhear it. So if you guys ended up, I'm going to pass on the nude weight lifting program because I think I'm a little old for that. That was Adam's gym idea. You want to open a gym like that.

Maybe your next idea. I think it's, I think it's a banger of an idea. Who's going to wipe the benches down? Yeah, that's a lot of Next one. I think it's a banger of an idea. Who's gonna wipe the benches down? Yeah, that's for sure. A lot of pinching, I think. Thank you. Thanks for calling in, Governor. Thank you guys so much.

I really appreciate everything you do. You guys are my favorite. We'll see you in the forum. You're killing it. All right, thank you. Got it. Yeah, great call, Adam. I think, you know, I picked movement

because it was away from all the other stuff, you know, and it's kind of movement based. But yeah, that's, I mean, you don't always have to have goals. And I think when you stay at this long enough, that becomes the hurdle. Like, okay, now I'm at this point, like do I need to always have goals with fitness? Should I always be-

It's like a nice introduction, I think, in fitness and that people really do love tackling these real specific objective things, but if you're doing this for the long term, you also have to really learn how to just enjoy it. Yep. And just- Not have goals all the time.

Yeah, just do things because you wanna do it. It's a very common type A type of personality, right? So we've talked, Sal's talked a lot about how advanced age was like his demographic Sal's talked a lot about how advanced age was like his demographic. He really trained a lot of, like I trained a lot of Type A, CEO, goal setting type of people. And so it's pretty easy for me to identify,

I hear a few things and it's like, okay, when was the last time you didn't set a goal and you still worked out? Like you, like, and The common things are like, they gotta be signed up for a marathon. They gotta have a 30, 60, 90 day challenge. They gotta have a PR, they're chasing a bench, but they've always gotta have a thing

that they're going after in order to do it. And let me tell you, hey, it's not a bad place to start. Look how incredibly fit she is by doing that. So it's not a bad thing, but it's like, hey, if we're talking about the next 10 years of our life and you've already accomplished this kind of physique already and you're in a great place, this is neurotic. Yeah. This is the next level to that is you have to, yeah, you have to absolutely.

Cause if not, it'll end up leading. You can't always hit goals forever. Yeah. That's right. Our next caller is Molly from Kansas. Molly, what's happening? How you doing Molly? Hello everybody.

This is amazing. Thank you so much for having me. You got it. How long should I continue to do unilateral work to try to correct the imbalance? I've been having left hip pain for almost a year. I had a DEXA scan about three months ago that revealed my right leg had one and a half more pounds of muscle than my left. So I've been doing extra reps on my left leg since and did notice my hip pain to be somewhat improved I likely won't be able to follow up With the dexascan within the next year. So how do I know when to stop the extra training on the deficient leg? Additionally, should I be concerned about what caused the imbalance and fear of it returning again after exercises? So we we have a program to solve this but but before we do, before I let Sal go,

is that a Ronnie Coleman blanket behind you? Yeah, lightweight. Oh my God, that's what that is. That's so cool. Wow. Lightweight, baby. You're awesome. I love it, I love it.

That's so great. So are you, so you're just doing extra work for the left leg, or are you doing like dedicated unilateral training? We've got the program for this. Yeah, so if I do like Bulgarian split squats, I'll do an extra set on my left leg. Leg press, extra set left leg.

So here, so I'll give you two things. One, we have a perfect program for you, we'll send you. It's called Map Symmetry, follow it, done deal. You got the answer right there. And by the way, you can follow it indefinitely until you get to your next Texas Canyon. Start with the weaker side and you know you Canyon. No, start with the weaker side and you're good. Always start with the weaker side.

Now here's the general answer, okay? So there's two ways to approach a weaker side or a side that's less developed. One approach is to do more work for it. The other approach is do the same amount of work for it, do less work for the other side. Yes. The second option's more effective.

That's way more effective. Way more effective. So people don't like that because they're afraid of do less work for the other side. Yes. The second option's more effective. That's way more effective. Way more effective. So people don't like that, because they're afraid of doing less work. But you'll get there faster. And you're not gonna, trust me, you're not gonna, you're not. You won't lose muscle. You won't lose muscle. No. You won't.

What you'll do is the other one will just catch up. It'll catch up faster this way. So if you always did 10 sets for legs, rather than doing 12 sets for your left and 10 sets for your right, you just do 10 sets for your left and do eight sets for your right. Way faster. You'll balance out way faster. But follow map symmetry and that's the perfect program for you and if you do a

cycle or two of that a year, you'll be set. You can run it indefinitely if you want, if you like it, and you'll get great results. But generally to answer your question in a general way, you know, how long do I need to work on muscle imbalances? The rest of your training, as long as you work out. Forever, forever, forever. New ones pop up, you just have to address it. It's always a thing.

Now your hip pain could have been caused by the muscle imbalance, or the hip pain could cause the muscle imbalance, and then they both feed into each other. Really doesn't matter, because the way to fix it is, I think unilateral training will do a good job of fixing it. If you want to get more specific with correctional exercise that would be like Maps Prime Pro. I just got that. I'm gonna start that as well. Perfect. You have symmetry and Prime Pro, you're done.

You're done dealing with everything you need. I do want to add a little more detail to the advice just because this sometimes people misunderstand it or don't follow it as well. So when you do the, uh, map symmetry, you're the less dominant side. So your weaker side, you're always starting with that. And what I want is perfect form. And the minute you feel the form is starting to go off, that's where you shut it down. So let's say it's the, the say the exercise is Bulgarian split squats,

let's say it calls for eight reps, you start with the weaker side, and you notice that around rep six, you're starting to want to cheat the rep a little bit, you could still get to eight, you know you could squeeze out two more, but you already notice the form is not perfect. You're only doing six.

Then the dominant side, that you could probably do 15 of those, you only do six. That's it. Mirror it. Okay. And you are not gonna lose muscle, I promise you do 15 of those you only do six. That's it. Mirror it. Okay. Let, and you are not going to lose muscle.

I promise you that. No, you'll build muscle. You are, you're going to build muscle. This is the way you catch it up. Is just like that. Trust the process. It actually won't take as long as you think. If you probably threw a round of symmetry, you'll notice a huge difference.

With the calorie surplus round of symmetry, you'll gain that, you'll probably gain that muscle, that one and a half pounds of muscle on that side. Yes. That's different. Those impactful, if you go through Prime Pro and you kind of find some of those corrective exercise mobility drills, make sure you keep pulling those in front of your workouts. So you turn those into ritualistic kind of primers. So you bring in that stability first so that way, as you're going through these bilateral type movements,

it's gonna go ahead and respond a lot better. Yeah, so Prime Pro is a good way to warm up essentially. Okay, great. Yeah, I'm glad I got that. I was worried about kind of my deficiencies in that aspect and so I'm looking forward to diving deep into it. I just bought it like a few days ago. Awesome, and we'll send you symmetry.

Now part of your question, do you mind if I get into detail as to why you're not doing the DexEx? I noticed you were saying why. Sure. We'll send you a symmetry. Now part of your question, do you mind if I get into detail as to why you're not doing the DexX? I noticed you were saying why. Sure. Okay, so you said you're going to be trying to get pregnant soon? Yeah. Okay, so is this your first?

Yes. Okay, congratulations. Thank you. Are you putting yourself in a calorie surplus? Not yet. I'm trying to do research on all that and what supplements are good and bad, but I haven't decided on a surplus yet. Yeah, surplus will make it happen.

Yeah. Yeah. Okay. You got to go in, if you go into surplus, if you're trying to get pregnant, put yourself in a little surplus and it would dramatically, especially someone I can tell you're lean, I can see you're delt, you're fit, you work out a lot. The surplus makes a, I've trained so many female athletes, women who are fit, putting them in a surplus was like magic.

You have to. Not only that, you might actually be told to put on a little bit of body fat. That's what happened to Katrina. Katrina was like, I don't even feel like I'm that lean. And the doctor was like, we need you to go up another percent or two in body fat. Your body needs to feel safe when you get pregnant.

And so in that case, trying to get pregnant, it'll only benefit you, so you should be in a surplus no matter what. And even if you see a little bit of body fat. Your body needs to feel safe when you get pregnant. And so in that case, trying to get pregnant, it'll only benefit you. So you should be in a surplus no matter what. And even if you see a little bit of body fat on, this is the time, don't worry about it. Don't worry about it, we can get that right back. What's your body fat percentage at right now? 15.4.

Oh yeah, you're gonna have to. You gotta get up to close to 20. You're gonna have to be up. Have fun, goodness. You guys can say that. Youngest surplus, have fun. Hey, it's a great, you know what though, it's a cool time to do that.

You're already, you're gonna need to move that way no matter what. Doctor will force you if you don't listen to us. They're gonna force you to anyway. So why not enjoy the process? Like hey, let's add some calories now and let's balance this body out. Let's get strong. You'll have a better, so here's what'll happen. You'll have a better, even if you got pregnant at 15%, by letting your body fat go up, eating

more calories, getting that surplus, you'll probably have a healthier baby, you'll have an easier pregnancy, easier delivery, your hormones will bounce back faster. So I'd say go in the surplus, go and let yourself gain some body fat. It'll make it happen faster and the whole process will happen better. Building phase. Okay. I'll listen to you guys. That's tough, but I'll take the advice. You think that's tough, just wait till you get pregnant. It gets way harder.

The challenges are ahead. You're going to be good. You're going to be good. You can always reach out. So reach out to us if you have any questions along the way. Okay. Thank you guys so much. I appreciate it. Thanks Molly. Have a great day. You got it. Lightweight baby? Thank you guys so much. I appreciate it. Have a great day. You got it. Yeah. The, the, the

no, that was great. I see when she's, when she, I saw her question, she says she's not getting a DEXA scan. She didn't say why I'm like, let's talk about this for a second. So I want to make sure. I'm glad you brought that up because, and then we figured out she's only 15% body fat. A hundred percent. They will tell her she needs to put on at least two to three. I can literally name right now at least eight people I trained women who were

either athletes or fitness enthusiasts who were struggling to get pregnant, put them in a surplus, 30 days later 45 boom pregnant. That was Katrina. And Katrina did not feel like she was not as lean. She was extreme but she was just too lean. Yeah that just it. You don't even have to be that lean. You're leaning in a place where it does not want to support having another kid. And so they're going to tell you to go up body fat percentage. So look, if you like the show, come find us on Instagram. Justin is at my pump, Justin.

I'm at my pump to Stefano and Adams at my pump. Thank you for listening to mind pump. If your goal is to build and shape your body, dramatically improve your health and energy and maximize your overall performance, check out our discounted RGB Super Bundle at mindpumpmedia.com. The RGB Super Bundle includes maps anabolic, maps performance, and maps aesthetic. Nine months of phased expert exercise programming designed by Sal, Adam, and Justin to systematically transform the way your body looks, feels and performs.

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