Mind Pump: Raw Fitness Truth - 2594: Six Easy Steps to Good Health & More (Listener Live Coaching)

Episode Date: May 10, 2025

In This Episode of Quah (Q & A), Sal, Adam & Justin Coach Four Pump Heads via Zoom. Mind Pump Fit Tip: 6 EASY steps to good health. (1:43) Seek out being bored. (26:25) Adam and Doug’s driving experience. (36:32) The Paleovalley protein diet. (42:27) Negative motivation. (45:11) When your wife doesn’t get it. (47:57) Porsche experience. (49:50) Probiotics and muscle strength. (54:36) #ListenerLive question #1 – What’s the best weight training approach to getting my speed back? (57:52) #ListenerLive question #2 – Any advice on boosting my appetite? I find food repulsive. (1:11:11) #ListenerLive question #3 – How long can you stay in a cut without losing the progress I made on a reverse diet (1:19:55) Related Links/Products Mentioned Ask a question to Mind Pump, live! Email: [e-mail] Visit Paleovalley for an exclusive offer for Mind Pump listeners! ** Discount is now automatically applied at checkout 15% off your first order! ** Visit Seed for an exclusive offer for Mind Pump listeners! **Promo code 25MINDPUMP at checkout for 25% off your first month’s supply of Seed’s DS-01® Daily Synbiotic** May Special: MAPS 15 Performance or RGB Bundle 50% off! ** Code MAY50 at checkout ** What is NEAT and Why Should You Care About it? – Mind Pump Blog Mind Pump #2402: The 5 Reasons Why Walking is King for Fat Loss (Burn More Fat than Running & How to Do it Correctly) Mind Pump #2437: What Happens to Your Body When You Quit Ultra-Processed Foods for 30 Days Mind Pump #2377: The 4 Most Valuable Supplements Everyone Should Take Adventure as Lasting Happiness | Dr. Arthur Brooks | EP 528 Jordan B. Peterson Podcast People would rather be electrically shocked than left alone with their thoughts Justin’s Road to 315 Push Press Porsche Experience Center Los Angeles Impact of probiotics on muscle mass, muscle strength and lean mass: a systematic review and meta‐analysis of randomized controlled trials Visit Jolie for an exclusive offer for Mind Pump listeners! **Try it out for yourself with FREE shipping. And if you don’t like it— you can return your Jolie for a full refund within 60 days, no questions asked. ** Mind Pump #2567: Women Who Lift: Breaking Myths and Building Muscle Intuitive Nutrition Guide | MAPS Fitness Products  Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned James Smith (@jamessmithpt) Instagram Jordan B. Peterson (@JordanBPeterson) X/Twitter Arthur Brooks (@arthurcbrooks)  Instagram ATHLEAN-X™ | Jeff Cavaliere MSPT, CSCS (@athleanx) Instagram

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

and we coached them on air, but this was after the intro. Today's intro was 56 minutes long. In the intro we talk about fitness studies, fat loss, muscle gain, current events, family life. It's a good time. By the way, if you want to be on an episode like this one where you call in and we can help you on air, email us your question at live at mindpumpmedia.com. This episode is brought to you by some sponsors. The first one is Paleo Valley. Today I talked about their bone broth protein. Their chocolate and salted caramel flavors

are the best I've ever had in my entire life. Best protein powder that tastes the best. I'm telling you the truth. It also is easy to digest. Go check it out. Go to paleovalley.com forward slash mind pump. On that link you'll get 15% off. This episode's also brought to you by Seed.

This is the world's best probiotic. By the way, some studies now are showing that probiotics are not just good for your health, not just good for your mind or your mental health. They're also good for athletic performance and muscle gain, no joke. Look it up yourself. Anyway, Seed is the best.

Go to seed.com forward slash mind pump. Use the code 25MINDPUump, get 25% off. We also have a sale going on this month on some workout programs. MAPS 15 Performance and the RGB Bundle, both 50% off. If you're interested, go to MAPSfitnessproducts.com and then use the code May50 for the discount. All right, here comes the show.

There's so much information on social media, you could get so confused. What makes you healthy? It's actually very simple. There's only six things you need to do, and they're not that hard to do to improve your health in dramatic ways. We're gonna talk about them today.

Let's go. Six sounds like a lot though. They're easy steps. It sounds like a lot. I know, it sounds like a ton. There's 60 steps. No big deal, there's only 72 steps you gotta do. As we get into these, they're pretty basic. Now here's the deal, okay, so we're talking about

just overall good health, overall decent body composition, mobility, longevity. Now what this is going to highlight, by the way, because as I go through these, you're going to sound like, that's not that much. What this highlights isn't that these are magical so much as it's that our normal, modern lifestyle's so bad, the bar's real low. So you don't have to do that much to dramatically improve your health. And this is all backed by data.

And the data on what I'm about to say shows that doing these things will give you like 80% of the max results you can get for longevity. In other words, the other 20% is all the details. So 80% is going to be what we're talking about. Do you think it's because the bar is so low or is it just, it really doesn't take that much to be healthy? I don't, I mean, I don't think it's necessarily that the bar is so low. I think that sometimes we overcomplicate what it takes to stay and or we're always using extreme fitness as the...

That's right. And so when people look at that, it's like, I mean, but that's not an example. Yeah, we always stray away from the basics. No. I just feel like that's part of the culture. No, so again, so I'll go with the first step, which is to walk 8,000 steps a day.

So, now why 8,000? What they find, and this is true for all the steps we're gonna talk about, if you were to walk 8,000 steps a day. So, now why 8,000? What they find, and this is true for all the steps we're gonna talk about, if you were to look at, like, you at your worst health versus you at your absolute best optimal performance and health, 80% of that can be accomplished by doing the following. So, in other words, 80% of the benefits of walking will get accomplished with 8,000 steps a day.

Now, more than that, you'll start to squeeze out more and more benefits, but you can get 80% of the benefits from just 8,000 steps a day, that's it. Not only that, but the last 20%, you risk tipping over the other direction too. So it's like, you could do 20%, or you could do more, potentially squeeze out another 20%, but then you also flirt with, oh that's too much,

now I'm going the other way too, right? Right, right, right, and it's also about the consistency. 8,000 steps a day is, for most people, realistic. For most people, you can do that realistically. If I said 12,000 steps or 15,000 steps, okay, you might get a 15% benefit, but now you're almost doubling, or 50% or more, than what I had just said.

And the sustainability of that, 8,000 steps a day is, I mean how much would you need to walk, Adam, time-wise for that? Because you tracked steps quite a bit. To get 8,000 steps? Yeah. Total in the day? Like if I went on an hour walk, what would I get?

That's not enough. No, not enough to get eight, but what would I get in an hour walk? Like 45 or so. Okay, there you go. Yeah. Yeah, there you go. And that's for the whole day.

Yeah. So this could be accomplished, in my experience, by simply watching your steps, tracking your steps. Then you can kind of see where you're at throughout the day and hit that 8,000. 80%, 80% of all the benefits you'll get from walking, which is that right there. Yeah, I'm sure a lot of that too

is just consciously not sitting. And as you're standing around and kind of moving, that was always the, the one that surprised me the most was when I was just like fidgeting around and like cleaning the house up or being outside and Just the the non exercise type activity or not even consciously walking just like moving a lot more I got a lot more steps. I so it was one of you two who brought up I think somebody was talking shit on YouTube about me or whatever about not working out. Is that I'm not working out again or like that?

So this was like in the back of my head, right? Right before I left and we took off for a trip and I didn't work out again. But there's the biggest difference I know about myself today versus say 20 years ago, first really being introduced to fitness, is that I'm very aware of all the things that you're talking about right now,

and I just try to be mindful of it. You do those. For example, I knew I probably wasn't gonna work out on this trip, but I was at the airport, and I got to the airport like two, three hours, you guys know I'm always at the airport. Typical. Yeah, right, I'm at the airport.

And so I just, I mean, I'm by myself, so I put my headphones in, and I walked the whole time. Just casually, just moving up and down. And then when I ate from the airport, the food choice that I had was like a chicken rice bowl. You know, it's like, so what I have found that works really well for me is to just not allow the hard swings.

So there's gonna be times in my life when the strength training frequency is lower and I'm not optimal buff version of me. But so long as I don't go way overboard on the eating, I'm mindful of activity and taking, checking the boxes around the other that make me healthy, sleep and water, all the other things. I really don't, I don't go that far back. You know what I'm saying? And so that make me healthy, sleep and water, all the other things. I really don't, I don't go that far back, you know what I'm saying? And so that to me has been the biggest hack or improvement or thing that I've honed in as I've gotten older, because it used to be real extreme swings. Yeah, either all or nothing. Yeah. That's where I think

a lot of people make mistakes. And I think that I know this, that social media will communicate more often to the extreme than it will to the, you know, this is realistic and this is actually what's gonna get you a decent amount of the way there. Like this isn't sexy, 8,000 steps a day is not sexy. Sexy is like, you know, hiking twice a day or doing crazy stuff, right?

So this is gonna give you most, by the way, this is why people who live in cities that encourage walking just are typically healthier. This is the main reason why, they just walk more. There's certain cities you live in where driving is so inconvenient. I have family that lives in San Francisco and they don't even own cars

because it doesn't make any sense. And they end up walking a lot throughout the day. Everybody loses weight when they go over there. Is San Francisco considered a healthier city? I've never actually looked at it before. People, any city that encourages lots of walking, you tend to see a lower BMI. I mean, honestly, when you walk around San Francisco,

you don't see a lot of really obese people. No. I don't. No. You don't see a lot of that. You see a lot of creatures, but no. You see a lot of different stuff, for sure. But really, really overweight people,

you don't see as much so I'd be I'm curious to where they rank Doug are you done searching your other stuff over now you know what are you looking at about San Francisco now now as he looks that up you mentioned strength training yeah here's the data on strength training everyone most the results you'll get from strange training like 75 to 80 percent of results is from one day a week. One day a week of strain training. Now the other 20% would be two, three days a week,

four days a week, but if the average person consistently did a full body workout once a week, they would get most of the results you could get. Healthy city, yeah. Yeah, there it is. Healthiest in America, according to this. Wow, okay, yeah. I mean, I've never really thought about it

till you brought this up right now, but you were talking about it, and I'm like, you know what, okay, yeah. I mean, I've never really thought about it till you brought this up right now, but you were talking about it, and I'm like, you know what? When I think of, I think of somewhere like, I just, it wasn't that long ago, I was in Florida, and I went to Disney World, and I was like, holy, I have never seen so many scooters

and people really, really overweight. And I remember being there going, God, when was the last time I seen this? The opposite is true in San Francisco. I think back of all the, I was just not there that long ago and walking around, I'm like, you know what? I can't picture a really obese person that I saw. One of the contributing factors to poor health, because if you were to look at the top reasons why

health has declined so much over a period of time is one of them is obviously our diet, and we'll get to some of that. The other one is that we've designed cities to make them inconvenient to walk. So we designed lots of suburban, so we have suburban areas, and then you have to go somewhere far away to work or go somewhere to go shopping, grocery shopping. Old cities weren't designed that way. Old cities were designed where you walked everywhere and so when people live in those types of cities,

it's inconvenient to drive. They end up walking a whole lot more and the more fit as a result. And then the strength training, once a week, by the way, all really good experienced trainers know this. If you've trained for 15 years and you work with a lot of everyday average people, you know this.

You know one day a week, if they show up one day a week consistently for years, they're going to get a bulk of the results that you can get from training. Especially if they check all the other boxes you're going to talk about. That's right. By itself, paired with shit sleep, shit diet, all the other stuff, and to me that's actually why there is this like, people that are probably going, no, one day a week is, no, bullshit, that's not enough,

or I train two days a week and I never saw good results. Problem is, they're focused on that, and then they're letting all these other things, and then it's one day a week isn't doing much. Well, here's the thing, I'll make this case right here. Go ahead and have a terrible diet, and none of this stuff, now now so long as it's not absolutely in the horrible extreme case,

but fine, you don't watch anything else, but all you do is strength train once a week. You're gonna get stronger. You're gonna build muscle. You're gonna get a significant percentage of the effects that strength training provides, which is gonna be strength, mobility, functionality, that kind of stuff.

And I had lots of clients like that. I had lots of clients who, they just weren't ready to tackle their diet. Oh, I had clients straight up hire me and tell me that. Like just, I'm gonna change my diet. Yeah, I'm gonna drink, I'm gonna eat, I'm gonna do those things like that. I know that I could be in better shape,

but that's not why I'm here. I'm here for you to teach me how to lift weights, and I know the benefits of being strong and having muscle, and that's all I care about. I'm like, okay. No, it's better than not, yeah. It's funny, when you look at the studies on strength training, one day a week

it gives you a bulk of the results. Two days a week gives you a little more. And then every successive, you know, each successive increase in frequency gives you even less and less and less in terms of results. So like, two days a week is definitely better than one day a week, but one day a week gives you most of the results. At a third day a week, you get a little bit more. Four days a week, eh, a tiny bit more. Five days a week is definitely better than one day a week, but one day a week gives you most of the results.

At a third day a week, you get a little bit more. Four days a week, tiny bit more. Five days a week, you're squeezing out of the 2%. So it's really a one day a week for most people is gonna give them, again, most of the results we're looking for, restraint training. Doesn't take us a lot further than people realize. That's right.

We continually learn. And especially too, if you keep that statistic in mind and go, man, I just, okay, just don't fall off for longer than, you know, as long as I come back and get at least a workout in, it's not a huge failure. Because I know that as a younger lifter, I would do that to myself. Oh, well, I've got this coming up and that coming up,

that best I'll be able to get one workout in over the next week or two, where I just, I'll forget it then, versus, oh, go get it. I'll get my workout in. Maybe I don't work out for another week or so, I just forget it then versus, oh, go get it. I'll go get my workout. Maybe I don't workout for another week or so, but that's okay because you get tremendous. By the way, this is just like one of the components to being a successful trainer is understanding this

because one of the reasons why I had clients, there are lots of reasons, but one of the reasons why I had clients that stayed with me for 10 years is they had them train with me once a week. It was affordable and they were able to stay consistent. When I would convince people to train with me more, like three days a week, four days a week,

the fall off rate was so much higher. So one day a week, strength training, that's it. Next, just don't eat processed foods or try not to eat out much. Stay away from those things and your food intake starts to fall in a more appropriate level when it comes to calories and nutrients and all those things. And it's literally, it's not about even as much

seeking out certain foods, that's important, but it's really just avoid the foods that make you overeat and processed foods do that. So if you just didn't do that, most people, their body fat percentage drops down within a reasonable percentage, simply from doing that alone. Yeah, this is natural limiters that are already there

if you're eating whole foods, and so it's just like, it has a nice effect of just naturally bringing those calorie amounts. 100%. And my clients, on average, would lose, just from doing, this was always a first step I did with diet, and then we would add things later, but most people lost between 10 to 15 pounds from this.

Like, we didn't do anything else, just this alone. I find, so I was thinking about this also this weekend because I definitely, there's times flying, I have beef jerky, I had a protein bar, there's stuff that I'm eating that I know is highly processed, right? And I like, I don't know if this is simplifying it or making it more, it's probably getting it,

it's probably more complicated for the average person, so I think the general rule of processed is probably more complicated for the average person, so I think the general rule of processed food's probably easier for average person. For me, it's actually just paying attention to my digestion, dude. It's like, there's times where I step out of bounds and then I notice it. My digestion's.

Yeah, and it's like, and it's okay if I allow that, but don't spiral out. Don't keep going down that like pushing those. Because to me it's like, so long as I get it back, recalibrate it and get back. Or it's like, I mean I knew like we were up in Reno and it was late when we got there. And we, and in fact, there's this like homemade

like brick stone type pizza that we could have every once in a while. And it actually, I can have a couple pieces and it's fine. Well, they weren't open. Everything else is closed. And so my sister recommends this other place and it was like two slices in and I was so hungry. She was like starving, wanted so much more food. And I looked at Katrina and I'm like, Oh, this sucks. Cause I'm so hungry right now. And this is just tearing me up.

And there was a part of me, I went back and had another two slices and I'm like, what am I doing? I'm still hungry even after that because I hadn't eaten all day. And I'm like, I can't do this. And it's like, I had that moment of young me would have just kept pushing through this and just kept going and eating beyond what I need because I'm telling myself I'm so hungry. But it's like raining that back in and then knowing the very next day it was like Katrina had made breakfast and we're back to our, and so again, but it's like raining that back in and then knowing the very next day, it was like Katrina had made breakfast

and we're back to our, and so again, if you're just paying attention to that, and paying attention to how you feel from those things and then recalibrating every time you do that, I feel even that keeps you. It does, but a real easy first step, right, is just don't eat. Yeah, would you say that's an easier step?

That's like my point is bringing that up. Oh yeah, it's so black and white. It's so black and white, I'd say, for most people. It's just like, just don't, and by the way, the average person, the average American diet is about 60 to 70% processed. So the majority of the food people eat is processed. So if you switch 70% of your diet back to whole foods,

there's gonna be a profound impact in your core without even trying. Well, we've been sold convenience. And that's really just been the messaging forever for us and why we went into microwaving and everything about our lifestyle and everything was all just pushing us towards convenience convenience and it doesn't have a great effect on our health. So we have to kind of abandon it.

A little side note by the way which is funny, we have all this time-saving stuff that we've done over time, and yet we have less time to ourselves than ever before. Isn't that interesting? We're shortening our lifespan. Well, we shove more things in there now. I mean, they've done studies on that before.

Oh, huge studies. The amount of things that you add in. Oh, later I'll tell you guys about this great podcast I listened to that talked just about that. So next up, drink only water. That sounds silly, but don't drink anything else. Don't drink anything else. Now a cup of coffee's fine, but don't have sodas, juices.

I don't like the taste of water. Just water. By the way, if that's you, I'm gonna say this right now. You've heard that, right? That's bad, dude. That is. That means you need to be drinking a lot of shit, bro. If water tastes bad to you, you know that.

Something's, yeah, that's not a good sign. My wife, so she explained this to me, because she grew up this way, and she won't mind me talking about this. She grew up with, and their diet at home was not great at all, and she's like, all I drank was soda. That was what I drank.

I didn't drink water. And she said I used to hate, I hated the taste of water. I had to actually acclimate to it. And I had clients like that that would tell me that oh I've hung out with with plenty of people when it's fish when I was in the Midwest like Mountain Dew is a big thing Literally all they drink is Mountain Dew This is not good. Yeah. All right next up eight hours of sleep a night. Just target being in bed Eight hours before we need to wake up

This has profound impacts on health, hormones, and behaviors. So lack of sleep, poor sleep, you're far more likely to overeat, you're far less likely to be active. If you are active, you're not gonna adapt as well to it. In other words, you're not gonna build muscle as well, burn body fat as well.

And the hormonal effects. Men alone, you can lower, by the way, guys listening, if you wanna slam your testosterone down by over 25% one night of bad sleep We'll do that one night about one night of bad sleep will crush testosterone. That's how big of a deal this one Yeah, it's a good counter message to the whole sleep when I'm dead. So that was me Cool, you're gonna have no testosterone. This is still the one that admittedly I struggle with the most consistency about yeah Yeah, very aware of it aware of it pretty good about I If I if I have a bad one then I reign it back in but I tend to do that a lot

I tend to push about I know there are certain things that I should do To your mind is you come up with a lot of good ideas That's how I justify right which is and I know it is not ideal But it's I've always found that that's my peaceful time when I know someone like you who really likes the early morning before everyone's up, it's always been easier for me at nighttime. And so I wrestle with that a lot because I know that,

and then I have these nights, I took a train, I'm like, man, God, I felt so good the sleep last night because we just got to our beds at 8.30. Even if we don't say we're going to sleep yet, just going to bed in your bed by 8.30 and shutting down electronics, so what, you talk for an hour or something like that, and then you're asleep by 9.30, oh my God,

and I wake up so well rested. And then lastly, supplements. Really, there's only two supplements that have really good data backing their health and longevity effects. And that's a multivitamin. And that's because it helps fill nutrient deficiencies. By the way, I just saw this the other day. I wish I saved it.

There was a study done on fruits and vegetables comparing them to their nutrient levels today versus decades ago. Oh man, I've seen that stuff. It's depressing. Oh, magnesium alone is something like 70% lower. Magnesium, 70% lower. Most nutrients are between 15 to 20 something percent lower

in our fruits and vegetables today versus decades ago. That's all that stuff we get from the soil, right? A lot of minerals. It's just the degeneration of the soil, right? That's right. That's the reason, because it doesn't even matter if you're organic or not. Like, it still applies. Like, the nutrients are extremely low.

And so studies on multivitamins show that they do, they seem to contribute to longevity. Nothing magical about vitamins and minerals, but when you're lacking one, or when they're not in optimal range, it is like magic when you replace them. Well, you know what's crazy about that too is you don't realize it until you actually grow your own vegetables and fruit in your backyard

and then you taste the difference between that and store-bought and it's like, it's night and day. It is. Look how bad sodium is. Oh yeah, sodium, iron, potassium, Look how bad iron has gone down. Yep, iron 24 to 27%. Iron gone down by a quarter. Yeah.

That's a lot. Yep, yeah. That's a lot. It, that's a lot. It sucks, because then you eat healthy, nutrient-dense, quote unquote, nutrient-dense food, but it's 50% less nutrient-dense. You're still lacking. So you know what that means.

That means you have to eat twice as many calories of them to get the same nutrients your grandparents ate. That ain't working. Which is now making it game-win. All the vitamins necessary at this point. Now when you guys both look at your list that you wrote, where do you think, where do you struggle the most with the consistency you're on?

Oh, for all of those, it's typically, I would say probably sleep. Probably sleep would be the most difficult. We try to prioritize it, but that's always the most challenging. I see, I feel like you're pretty good about that. Actually, no, I'll take it back walking Walking is actually because we come in here and spend so much time

It's sitting in a chair in our chairs that when we're here my my steps suck when I'm at home I make it a point to do a lot of walking going outside. Okay. Well, that's good So even though it's not daily because we're in here, it sucks. You know that? Yeah. We'll do our daily 15 minute walk. That's about it. What about you, Justin?

I would say probably vegetables. Like I've, I've kind of abandoned them for a while after like I went like full carnivore and then kind of was just like, I don't know. I went through this weird phase of like, I don't really see the point, and then was like, deficient, and then had to bring it back in. I don't see the point. I don't, I mean, I never liked them,

I just ate out of spite, you know, and so I'm just now, I'm like, yeah, I've definitely been consistent with multivitamins and green juice and stuff like that to kind of supplement it, but I'm consciously making more of an effort again, but it just is one of those things that never stuck. We should track our steps when we're in here.

I'd like to see where we're at. Oh, no. What do you think we're at? Oh, I know for sure where I was when there was periods of time. That's how I brought it up to you guys way back when we, a day like when we just kind of podcast into our thing and then you go home, you easily will step under 3,000 steps a day.

Oh my God. Under 300,000. Wow. I had easily will step under 3000 steps a day. Oh my God. Under 300,000. Wow. I had some as low as like 2000. Oh my God. I couldn't, I could not think back to a time, because I've been, I mean, it's been 20 something years that I've been like tracking, not every day consistently, but I've like, I've always, yeah, I've always utilized tools.

Let's put this way, a year has never gone by and I didn't use a pedometer, Fitbit, body bug, some tool to kind of get an idea of where I'm at. And I remember when we were starting to record at this studio wearing the Fitbit and I went whoa I don't think I've ever been like this. I mean I think I was even more active back in my 20s when I was sick, you know even being sick I probably move well, I took for sure more I took for granted how much we walked as trainers. Oh, I was a trainer I'm sure I was getting 15 20 thousand weights That's all you do all day. It's exactly what I used to get

So when I was really yeah when I was wearing it being a personal trainer I was averaging 15 to 20 without having to go for a while. Yeah, that's no trying to walk, that's no cardio, that's just moving with clients. Now, I probably, and I think you're probably like this too, I'm more of an active trainer. Yes. You know, some trainers just like sit still and like watch their client from one,

I like, I always moved around. Yeah, yeah, yeah, I was very shifty. Yeah, talk with my hands and you know what I'm saying, so. Shifty trainer. Yeah. This guy cracks me up, dude. around. I was very shifty. Talk with my hands. The last supplement I'll say is Creighton. Creighton's got lots of longevity benefits between five to now some studies show 15 grams a day. Did you see maybe you could look this up look up James Smith is Instagram I want to see if he's done an update on this so I

guess James I was talking to him DMs the other day, you know James Smith is right. So he got in some little spat with some creatine gummy company or something like that. And so he took it upon himself to order like 10 of these. Cause I think what I think what happened, I think he made some sort of a video basically talking shit about creating gummies that they taste too good. They taste too good. He thinks it's just gummy, really. Yes, he's like, there's two. A lot of them are like that. Hey, bro, so he got. I believe it. He did 10 of them, and he's gonna do a video on the.

Which ones have creatine? Yeah, and he basically, he didn't tell the, he didn't tell what came out of it, but he's just like, oh, just you wait. Oh, I can't wait. I tell you what, if you eat a gummy that says it has creatine in it, and it doesn't have a little bit of graininess to it. Yes. Yes

I love when people do quality control. Now what's cool is I know like I obviously I doubt he took any of the brand Legion or Organified because I know we both know those founders very very well and They don't they don't f around when it comes to like, you know, the efficacy of the supplement. So I feel confident that they will be OK. So I'm really curious to like who he went after. But it sounds like of the 10, most of them did not have what they said they had.

And I think some of them probably didn't have anything at all. I would bet money. So I can't wait to hear. I mean, that makes so much sense too, right, that this trend is blowing up right now. Like it just, we went from nobody having creatine gummies to like every company now is making creatine gummies. And some of them, and everybody knows in the supplement game,

the key is taste, you know? And they, and market it however you want what's in it, but that doesn't really matter because nobody's regulating that. What really matters is taste. Unless you have integrity, like Mike, like Drew, who have companies that they have a lot of integrity, but that means there's gonna be a lot of charlatans that ride the wave and probably will make millions of dollars along the way before they even get caught.

Nobody will even test it. Yeah. Wow. It's a nice pivot for gummy bears if they decide to just relabel it. That's right. It's a nice pivot for gummy bears if they decide. They just relabel it. No big deal. I listened to a part of a podcast this morning with two of what I consider to be the most brilliant minds I've ever listened to.

It was Jordan Peterson interviewing Arthur Brooks. And Arthur's just, both of them are just brilliant. Two titans. And Arthur, I love Arthur. He's just amazing. He's just such a smart guy, but he's also just a great guy. I know him personally, a great guy. But anyway, the conversation was fascinating

in the very beginning of this podcast. So. Is there a theme? Well, I'm not quite sure where it's going. I think it's about happiness, because that's his expertise. Yeah, that's his expertise. But they start out, and Jordan asked him about,

he did, Arthur Brooks did a pilgrimage walk called the Camino, I think it's called, maybe look it up in Spain. What is that? It's this really long trail that you do and it goes from monastery to monastery to church to church. And it's a pilgrimage that Catholics will do. And what you do is you read, you do the rosary and you pray the entire time. So he's like, well, why did you do this, tell me all about this.

So Arthur explains some interesting aspects of the brain. So you know, like left hemisphere, right hemisphere, you've heard that before. Left side of the brain is really good. It's called the Camino de Santiago. This is the creative side. And how long is that, Doug? How long is that walk?

Can you find that? Yeah, I'll find out. It's a really long walk. So left side's creative. No, left side's logical and finds answers. Oh, right side's creative? Right side, yeah. Right side, so the way he broke it down,

I took notes because I thought it was so interesting and so fascinating, and it made me think a little bit about how we're missing out on some of this just because of our modern life. So the right side asks big questions that you don't have answers to. So it's the big question thinking, like what's the meaning of life?

Why are, you know. Why am I doing this? Why do I love this person, you know, that kind of stuff. So it's like big questions. The left side deals with complicated problems, but once you find the answer, you can duplicate it. It's like algorithms and stuff like that. Complex problems are the right side of the brain. And the way you get the right side to, and the left side takes over all the time. Anytime

you're on social media or you're figuring out engineering problems or day-to-day kind of issues, left side's taking over. Which means the right side never really gets a chance to do what it does unless you're doing nothing. Literally, you have to be bored. And being bored. So we're not expressing that anymore. No, and being bored is very painful. It sucks, nobody likes being bored.

And they've done studies on this, and I looked these studies up, they're fascinating. They took people and they had them sit in a room for 15 minutes with nothing, except for a button that would shock you. So you could push this button and shock yourself. Most people would rather shock themselves than sit there and do nothing.

Shut up. Animal studies show the same thing. People hate being just still and quiet. And they were going going and I didn't get into the depth. That can't be true Sal. Somebody sits in a room for 15 minutes and I now do I know that button shocks me or is it more like... No they tell you if you push this you'll get a little shock. There's gotta be a curiosity factor to that. Oh yeah of course. It's not just the oop, you know like I'll do it again. And you can't talk. Really?

Yes. Come on, think about how interesting that is. It's fascinating. It's way fascinating. The fact that you know that it's not like you're going to get candy or you're going to get a positive feedback thing. You're going to get shocked, which is, I would think,

mostly negative. Also shows that we seek out negative, like, something. You just seek something. That what a great point to that too That shows that you even though you know, something is bad isn't gonna feel good drawn to you're still drawn to it There it is right there. So would rather be electrically shocked and left alone. Yep. That is fascinating and a lot of crazy Yeah, it's it's it's for 15. Well, this also so this explains behavior in children to Justin's point. Like where kids that let's say a kid who doesn't get a lot of attention and love and stuff

like that will many times act out and do things knowing he's going to get punished, knowing he's going to be in trouble for it, but they still do it anyways. I've always kind of been like, that doesn't make a lot of sense why we do that. But then- So it's like where the line is, right? Like how much can I tolerate is also kind of a weird thing that we see. Yeah, I think that's more, that can be more complicated. Like they want attention, they want, this is literally just about being bored. Right. And so Arthur Brooks is saying-

That's weird. When you want this side of your brain, when this side of the brain lights up and starts, and it allows you to start to contemplate big questions, importantly purpose and meaning and why this happens and why that happens. You have to do nothing. And he said it's so painful, people would rather shock themselves

and distract themselves than just sit there. Now what's the solution? Because he said getting people to just be bored is like good luck, it's very difficult. It's almost impossible. So he said one of the ways you could do this is by occupying the left side of the brain by doing something repetitive.

So just walking, just walking without listening to anything, without doing anything, just walking allows you to kind of be in that boredom. And I can do that, I can just walk, just sitting and doing nothing. I'd rather shoot myself in the face, you know? But walking, so what he did with this pilgrimage, he's like walking and doing the rosemary,

which is a repetitive prayer, you memorize it, so you go through it over and over and over again, allows you to contemplate those types of things. Where else do we see that in an example in maybe sports, or where else would somebody do something like that? Well, I think in creative endeavors, writers and musicians do this often. They'll get writer's block, and what do they do?

They just go for a walk. They go for a walk, I know that. They smoke cigarettes, just the, you know, it's a repetitive process. But too, it's a stimulant. Yes, yes, but I think it's really interesting. And what's interesting to me is, I've never, in our lifetimes, we all grew up in the 90s,

it's harder, it's hard to be bored these days. There's always a way to do it. If you have your phone, you won't. I had this kind of debate with my, not debate, but this discussion with my sister and brother-in-law about where we're heading. And I was talking about the whole neurolink and going in that direction.

And my brother-in-law was like just appalled by the idea like, no way. And I'm like, well, you know, where's your phone at? You know, it's like in his hand, right? You know what I'm saying as I'm saying this? I'm like, yeah, I said what is really the only difference, okay, that you've... It's an appendage already. Is that right now when somebody, you have a question or you're trying to figure something out, you have to go to Google, type it in, search it. The difference with NeuroLink is you're gonna think it and then you're gonna get that answer.

And you've already justified carrying this everywhere you go that you would turn back around leaving the house and go pick it up. Why is it such a leap? It just sounds, cause it sounds crazy and intrusive right now and maybe unsafe, but it's like, really though, do you really think you're that far away from that? What I was thinking as I was listening to this,

is I was like, alright, I'm gonna try, in the times during the day, and I've talked about this before, but I'm gonna make more of an effort, times during the day when I would normally, historically, have nothing to do, like waiting in line, going to the bathroom, sitting at a light, whatever, not do anything,

and see if I can just let my, and see what happens. By the way, the reason why we hate it so much is when we go into that creative side of our brain, a little bit more negative affect tends to happen, and people don't like that. They don't like to contemplate certain things. Like self-reflection. Yeah, dude.

So another thing he said, which was interesting to me, which he said, humans are, we are wired for progressing. We are not wired for arrival. So in order to feel good, we need to feel like we're always moving forward. Right, so there's no present. We don't feel good by getting there. Just being there, like, oh, I'm here,

I accomplished the thing. We all know how depressing that is. Yeah, but what are you doing next? Exactly. Really interesting. I mean, I had a moment literally last night of struggling and being aware that I was struggling with this.

Last night, Max just went down to bed. Katrina's mom was spending the night, so she just took him down and was kind of taking care of him. Katrina was straightening up in the house, sort of that so she just took him down and was kinda taking care of him. Katrina was straightening up in the house, or that I was helping her, and we had just kinda finished, and she was getting ready to go up and shower, and I was like, I wanna go sit outside.

Like we haven't really enjoyed the place by ourselves, or had some moments, quiet time like that, and we've got this cool little area that is under the redwood trees, the little fire pit, and you know, a little waterfall there, and then it's like facing all the lighting in the backyard, and little fire pit, and a little waterfall there. And then it's facing all the lighting in the backyard. And it's off, way far away from the house.

So it's really peaceful. And I went over there and sat down by myself in the dark at like, I don't know, what is it, 9.30 or something like that, whatever it was. And multiple times caught myself wanting to check Instagram or text message or something on my phone. And I'm like, the whole point of why I came over here was to just sit and just be present and enjoy the moment. And I found myself for a moment doing that, like, oh, so nice. And I had a little bit of

gratitude and then I still reached for my phone. And remember going like oh my god like crazy Yeah, it's like so I there's so there's there's a bit of that We suck at being bored then there's also Working against the addiction you already created so it's like a there's tons of double-edged sword Oh, yeah It's not just that because I feel like you probably easily if our phones weren't a thing That wouldn't that would be a very easy time to be very present and because I couldn't, there wouldn't be enough. That's the default.

Yes, exactly, the default. Well, when we were kids, there wasn't anything on TV all the time. It was broadcast. You had only so many channels. You didn't have a cell phone with you. So if you're somewhere without those things, that's it. You're actually sitting there thinking.

This is also why... Remember being at the bus stop? What are you doing? You're thinking. Waiting in line? You're thinking. I don't have a phone to call anybody. This is also why I think that I've become so obsessed with driving. Doug and I had such a cool weekend this weekend. And I feel like part of this is like I don't have that choice. I could want all day long to want to like look at my phone. You cannot when you're

taking corners at those highest speeds like it's life or death and so it forces you into the most ultimate present that you can be and then you're and for you know 90 minutes straight you're like that it's like I mean I can I can't count how my hand how many times, you know, 90 minutes straight. You're like that. It's like, I mean, I can't count how in my hand, how many times I actually can say 90 minutes of 100% being present. Like where else do you get the chance to do that? There's not a lot of other things in our life.

Did you guys do your track times and stuff like that with it? So they don't do the track times there. It's not like the experience that we have. Totally different. It was a million times better. In fact, since we did it, I've been trying to think of something else I've done in my life

that I would say I enjoyed more than that. That's it, it ranked that high. It ranked that high. It was kind of funny though, because when Doug and I got there, he pointed something out right away and we didn't know what to anticipate. We had no idea what to expect really because I had heard some people had done it and told me it was great and you'll love it.

But then we're sitting there and we were way early and we're watching and Doug and I are like, man, nobody seems to be going really fast. I don't see anyone going fast. I'm like, okay. And we know it's not like instructors are going to be with you and stuff. And then Doug points out, no one's wearing a helmet either. I went, oh, shit. No one's wearing a helmet?

I'm like, is this going to be like driver's ed for like 90 minutes? Like, I literally was. And I don't want to get nagged out. Like, this was a gift from my wife. You know what I'm saying? So I'm just like, I'll just go open minded and trying to tell myself, well, good instruction would be good for me. But inside, I'm going like, I'll just go open-minded and trying to tell myself like, well, you know, good, good instruction would be good for me. But inside I'm going like,

that's not what I want to do today. You know? And so, um, but then we get in and it's, it's absolutely not that at all. Uh, I was actually blown away that you don't wear helmets. The fact that we don't. And that, and you know, in ours, when we, when we did Vegas all together, you have a, uh, you know, a pro driver next to you and he has his own set of brakes and stuff and if he needs to take over, right? You don't have any of that. It's you by yourself in the car. I have a one-way radio so he's talking to me. Oh, you're by yourself? You're by yourself. Oh, that's sick. And then you're trailing him. He's rolling in a Turbo S

and he basically tells you we will go as fast as you possibly can. So if I see that I'm pulling on you, I'll light up a little bit so you can catch back up, but if you're pushing me, I will stretch you and I'll just keep going faster and faster. So I came out the gates right away because I was so disappointed in my last track session that we did. Is that the one you got last place? Yes, that's the one dude. It's been bothering me for so long dude. So if I head over here I'm like, I am fucking around. First quarter I spin out on the track because I

throw out. Oh yeah because I was like, I had already told myself, Adam you were going to go all out. There's no holding back today right?? And so I spin out right away and he has to wait for me to get back on the track and everything like that and he's basically telling me what I did wrong. But then you go, I mean, it's 90 minutes of- That's a long time. Our eight laps we did was eight minutes. So think about that for a second.

And I bet we all- It's an eternity, dude. I bet we all felt the similar, I don't know how you guys felt, but I felt like just the last lap seven And eight, yeah, I just got a taste for I just started to get comfortable It felt like and it was over where this when we stopped I was exhausted and I could already tell by the last couple laps

I was starting to get a little you get a little risky because I was getting lazy and you can't be late I mean you have to be on everything the entire time. And so I was like, this was such a different experience. And if you were to rate me one being terrible, 10, I'm a great driver, I'd score myself a two or three going in. But I walked out a six or a seven.

You feel like you literally make that. If you're spending that much time on there, you'll learn. Yes. Oh, that's great. Yeah you're spending that much time on there, you'll learn. Yes. Oh, that's great. Yeah, and it's impressive that they can lead you like that while also watching you in the River Mirror and coached with you. There's a reason why there's a pro.

Oh. It always shocks me. There's definitely levels to this. It always shocks me whenever I'm with somebody who is an expert at something that I think isn't that big of a deal, and like, oh, this is a way. Oh, totally. It doesn't matter what it is. You realize the level of commitment

and what they've accomplished, it comes out totally different. It doesn't matter what it is. It could be anything. It could be bowling, it could be throwing darts, it could be gardening, it could be anything. Especially when it's something that you think maybe you're moderately good at.

You know what I'm saying? That's very humbling when you have a moment like that and you're like, oh, I'm not good at this, I can't do that. Did I ever tell you guys when I arm wrestled a pro arm wrestler years ago, years ago, so as a kid I always beat everybody, I was just starting to say, I never lost,

I'm never gonna lose, I'll beat everybody. And this guy comes, a big dude though, he's a big guy, and I signed him up for a membership, I'm like, so what do you do for a living? He's like, oh, I do this, and I also, I'm an arm wrestler. And one of my sales guys who knows, I always talk crap about, he's like, oh, Sal says he's never lost before. And I'm cocky.

And I arm wrestle this guy, he's like, you can arm wrestle me. And it was like, it was like there was a tree in front of me. It's what it felt like. I'm like, I couldn't move him at all. And he's like, oh that's not bad. And he like kicks my ass. Oh there's a level, there's a whole nother level of, you know.

It is, and we know that, it's funny that it's like, when you're reminded that, because we know that in sports, right, we like you. Yeah, but it's like that with everything. But it is, it's like. I gave up, man, I was like I'm done. If you're a pro or expert at anything, the level difference of anybody who's passionate about it.

Yeah, yeah, yeah. That's why I'm not posting guitar videos. It's just like, dude, I have too many people I know, personally, that would shred my face off. Oh, dude. Like I'm close., dude, I have too many people I know, personally, that would shred my face off. Like, not even close. Anyway, so I'm gonna do a strange diet this week. Did I tell you guys about this? I'm gonna do the Paleo Valley Protein Diet.

This is the stuff. I just created it. I was gonna say, what is that? No, man, so good news, my gut health has never been more resilient. So it doesn't get affected. That's really bad news. But what happens with that is because I've dealt

with gut health issues for so long, it's like what I would use to gauge how I should eat. And when it feels okay, I'm like, yay, I'm gonna eat everything. And so I've been eating. You blasting out your wife? I just haven't too much, that's you too. I'm projecting. Yeah. That's what you're. I saw been eating. You blasting out your wife? I just haven't too much, that's you too. I'm projecting.

That's so weird. I sewed it down like sewed it earlier. You still got that earlier. Right now, yeah. Yeah, she's not happy with me. Just blasting out. Yeah, so I've been eating like too many foods I have intolerances to.

They're not affecting my gut, but that doesn't mean they're not affecting me. And one of the effects that I get is I hold water. I just get kind of bloated. So I've been eating gluten here and there and dairy here and there. And so last night, and my wife never comments on the way I look.

In fact, all she ever tells me is you always look good, which I'm like, you're full of crap. There's times I look better and stuff. She's like, no, you always look good. I'm like, okay, whatever. But last night I go to sit down and she looks at me, she's got a funny look on her face. She's like, your face looks puffy.

Like, why is your face puffy? And I'm like, thanks. Yeah. She's like, your face looks puffy. Like, why is your face puffy? And I'm like, thanks. Yeah. I'm like, oh man. So yeah, so I'm gonna do, I'm essentially gonna fast most of the day for a whole week, not because it's a great diet, everybody, I was just kidding, but because it just gets rid of water

and it's allowing me to reset my gut. And I like their bone broth protein because it's super easy to digest. I have no reaction to it, so I can do a lot of it. And also bone broth is really healthy. At least the amino acids in it, or the high amino acid content for certain amino acids are good for gut health.

So I'm gonna be doing that twice a day. And just having dinner. Now I'm assuming your idea of doing this for a week is more like a discipline thing because if you- No, just to get, just to reset. Yeah, but you would get that from a two day fast. I would, I would, but I don't wanna do pure fast. I wanna have the protein.

Okay, so you're like a fasting mimicking diet. Kinda, yeah, kinda like that. Volter Longo. Yeah, Dr. Volter Longo's the one that did that. Remind the audience of what was found out, basically he found out in that study that eating 500 calories. Low enough calories.

Yeah, like 500 calories. Yeah, and he would make sure they would get certain essential nutrients would elicit the same response as fasting. All the benefits, right? Everybody talks about all these benefits from fasting. And for him, he's showing the data for the things that fasting seems to be medically beneficial for,

like going into chemo or cancer or other inflammatory issues, gut health, that kind of stuff. So yeah, for like a week I'll be doing this just to flush out all this stuff, what? So yeah, so yeah for like a week. I'll be doing this just to flush out Bro he's in a bulk bro, cuz he's trying to hit that 315. Oh, are you actually trying to bulk? I am I'm trying It's oh my gut doesn't like it. Well, you know why Justin because you're already fat Because you're already fat Because I because you're doing a dirty boy you just eat anymore Oh, I just eat more but I mean, I'm not like it's not like junk food or anything. But yeah, I'm just well I mean I'm adding like a shig with a ton of peanut butter in it

So the peanut butter is not doing me any favors I think more of the dairy. Because here's the thing, to add more protein, for me, I'm definitely drawn to dairy, cheese, and milk, and all that kind of stuff. And I just think I'm overdoing it with that. And it's just adding up to my gut. Well, you can't do that, because I don't want to see you not

hit your PR because you're fucked up in your gut. You know what I'm saying? That would be a horrible reason not to. No. In pursuit of bulking an extra couple pounds, you're gonna end up hindering your performance or whatever. Yeah, no, I mean, I'm just trying to be more reasonable about, I mean, I gotta see if I could just raise

my protein elsewhere and then add more carbs. Like, carbs for me, I just don't really eat a lot of carbs. So that's been one thing. I'm like I just need to do more carbs. I think more rice, more potato, more that. You know, to fuel the workout. Adam knows you so well, dude, because I realize what he does

is he knows your personality so well. He knows how motivated you are by negative motivation. He doesn't say to you, because you guys worked together forever, before the podcast. He never tells you you're doing a good job. That's how I got number one in the company a few times, is because he drills that button.

Justin's like, oh, I'm gonna try hitting the 315 this week, and of course Adam's like, well, that's a lot more than last time. We'll be happy if you get like, you know. At first I'm like, what are you doing? Are you negging him out? I'm like, oh, I know what he's doing. He's gonna turn those out.

It doesn't make me out, it's, yeah. What are you, did you see your weight, you're lifting, how much you weighed starting this and where you're at now? I did, yeah, so I was like 225 and so now I'm 232. Ooh, you're 232 right now. Wow. Heavyweight.

Look at his delts. Well, no, you're 232 right now. Wow. Heavyweight. Look at his belts. Well, no, you look, I mean, Katrina's already commented that she thinks this is the most muscular and built he's ever lived right now. I think, yeah, I think that's the illusion, right? That's the one where you get your shoulders bigger and it definitely brings wideness. So your wife's talking about how muscular he is right now? I'm not sure if that has more to do with him or more like trying to tell me some shit, you know what I'm saying?

That might be her subtle way of how to motivate me. He's like, Justin looks really good lately. Whoa! What? What? What? Whoa! Dude, speaking of looking, my wife cracks me up so much so this weekend we had a moment where I'm like, really? Are you really shocked by this? So we're in our bedroom and she's gonna take a shower so she's like walk around naked a little bit and then she's shocked when I go and like touch her and stuff she's like what are you doing like what do you

mean what am I doing you're naked like that's gonna happen if you're walking around naked I'm gonna I'm gonna try to come you I'm gonna, anything can happen to me. I'm gonna try to come, you know, why are you shocked? It's like, oh, I was shocked, she was shocked. What do you think this is? Walk around naked, you get a free pass. Yeah. It's so funny, it's like one of those things where in the moment she may not want that,

but then the same token too, if you didn't do that, it would bother. It's like a lose-lose in your situation. I don't know if it would bother her, but she thinks something's wrong with you. Yes, it would. I told her this, because she didn't get it. She was like, what do you mean?

I'm just gonna take a shower. So I'm like, you know what I'm gonna do, she likes brownies. I'm gonna bake like a nice brownie, nice and warm. I'm just gonna hold it in front of her, just wave it around her face a little bit, just walk around with it and throw it in the garbage. See how she feels about that?

Why would you eat it? You know what I'm saying? Anyway, she hurt her back really bad a few days ago actually. Doing what? So we have a sand It's it's like a you know to say like a sandbox almost like a table And she was moving it on around and my daughter got in her way

So she had to like move and shift and hold it for longer than she thought so I get a call I'm on my way to I drop my daughter off at school, and I'm on my way to the gym And she calls me she's like I'm on the floor. They can't move I'm like oh crap. No. Yeah, it was pretty bad. Oh, no, yeah So as so as pulled like mine just like mine, so that's cute Yeah, what's happening here? So cute you get matching injuries Maybe we'll go do a drive Yes drives a cars side by side. We hold each other's hands right?

Side car. Would you say, was it a top experience for you? Oh absolutely, absolutely. I want to go back. I cannot think of something, I'm serious, that I could say that I did that I'm like okay that was better or more fun. I text them the next day, I'm just like are you still grin better or more fun. That was that, that was that I text them the next day. I'm just like, are you still like grinning ear to ear?

Or was it that exultant? But I mean, I guess maybe cause it's in our wheelhouse of something that you really like to do. Maybe, maybe. Oh, it sounds awesome. Yeah. I know. I feel like you guys would love it. Did we tell the audience what we did?

I would've dug it. You know, because I think we've talked about what we, you know, we went in cars, but. The Porsche experience. The Porsche experience. So it's, yeah,, it's a it's a through Porsche Porsche has Now do they try to sell you a car after no nothing like that? It's not like that it's so we pay and they take you through yeah you pay and you have your own assigned Driver or your own side like pro when you get there you log in

So the backup so the audience is Porsche experience. There's like four or five in the country. There's Birmingham, Alabama. There's New York. There's Laguna. And then there's LA, I believe are all their places where they have. It's literally a huge, like, looks like a giant Porsche dealership that has a giant regular track and then a bunch of mini tracks in between and it's and I'm assuming the I don't know what the origin of this is but like when you buy these cars you have an option to purchase the also the training of using cars there are they're all high-end sports cars the ideas like you they teach your how to drive those cars and you can choose any model you want to drive of course the crazier are more expensive and stuff and they have different things that you can do but it's really designed to make you feel comfortable and they have all these things where like a kick pad which

was really crazy where you you're driving the car and then you go over this feels like a speed bump and it's kind of track shooting you the other direction. So it literally throws your back end out from underneath you and you're on wet gravel or wet concrete that they polish. Polished wet concrete. So it is unbelievably slippery and it yanks your steering wheel hard and you've got to correct it and try and keep yourself. Oh that's cool. Yeah. You got to figure out how to like. Oh yeah and you at different speeds it it and try and keep yourself. Oh, that's cool. Yeah. So you've got to figure out how to like, Oh, yeah. And at different speeds, it's more difficult. So like speeds 10 to 20, it's really hard.

If you go really slow, really, really slow, you've got enough time to react. If you go really, really fast, it doesn't kick it hard enough. So you go about 15, 20 miles an hour, and it kicks you to where you can't even hold on to the steering if you want. It'll spin it out of your hands.

And then you've got to grab it you have to know how to ride with it and then correct it without spinning all the way out and you can do as many times as you want and then you had another track which it was also polished concrete or whatever and they have sprinklers running on it so it's being soaked wet the whole time and it's just doing donuts and teaching you how how to do a proper donut, which like every other probably guy listening to this, like, oh yeah, this would be easy. I got this. You know what I'm saying? And it was so hard to not just spin out. Spin out. I had to, I finally looked at him

after, I don't know, about 10 attempts and I go, let me, because he was coaching me on how to do it, but I'm like, I need to see it. I'm like, can you do it? He's like, yeah, pull over real quick. He hops in. Then I watch him so effortlessly do it, but then I can see what he's doing and I'm like, oh okay. We're He's like, yeah pull over real quick. He hops in then I watch him so effortlessly do it But then I can see what he's doing and I'm like, okay We able to do it after yeah. Yeah, and then I and then it was awesome Just imagine just I mean he's and he's telling you throttle harder already He's telling you gun and just spinning the wheels and drifting all the way around in this corner as many times Yeah, and I did that for like that sounds cool ten minutes or so

Then he's like you want to keep doing it or you want to do something else? I'm like little let's get back to the racetrack and then we're on the racetrack and oh that sounds like fun Yeah, and then they then they they do a lap with you Where he's and they have cones around it so they're telling you where the apex is where to break Where to throttle and so you're you kind of you do a couple of what like warm-up laps and you go then you do a hot Lap and then he basically gets in his own car and He has a walkie-talkie and inside there. That's where you're following him. Yeah, and now I'm following him he's in a turbo S in front of me and I'm just I'm and he'll go as fast as you possibly can keep up and so and you're I mean

I was exiled sweating and like I was ready to take a break when it was time to be done gloves No, he didn't although you probably could have wore gloves. I don't think they're- Yeah, you have these gloves. I do have gloves. Ironically, I never wore those. You must have worn them a long time. Do you wear them ever when you drive?

No, it's more, it was always been a joke. I tried a couple times, it was actually more of a hassle because you can't text on your phone, so you can't control the radio, you can't do anything with them, so it really only makes sense. I didn't think about it, Justin, that that would be the place to do it.

It's on a race track where your hands are getting sweaty and you're doing that, that would make a lot more sense to probably drive with those. You know, earlier we were talking about gut health, and I wanna mention one of our partners, Seed. I've been talking about the performance enhancing benefits of probiotics now for the last couple weeks in the strength building event. The studies on this, I just implore people look this up, Google it, look up

probiotics and muscle strength or probiotics and athletic performance. It's pretty crazy. I think that what we're gonna see here soon, because probiotics have lots of... Does it feel like they're doing more research in that department? Yeah, yeah. Okay. I think you're gonna see probably in five years probiotics have lots of... Does it feel like they're doing more research in that department? Yeah, yeah. I think you're gonna see, probably in five years, probiotics are gonna be widely used as performance enhancement supplements. Right now we know what the data shows

is good for your skin, good for your gut health, helps with inflammation, there's some studies, lots of studies actually that show it helps with anxiety and depression in some people, but with performance and strength, probiotics. It's like a performance enhancement study, which is kind of cool. It's kind of cool.

So Seed, the company that we work with, I hope they, I know they listen to it when we talk about this. Definitely an area that I would, if I was them, I would move in that direction, because this is what the data's starting to show. I mean, it seems also, or at least for me, because I've been around you for so long who's been battling gut stuff and you've tried every

probiotic and so like you've talked for many many years just how much stronger and you know better shape you can get in when your gut is in in great condition so it makes sense that that would affect performance if somebody's got a messed up gut. Well what's crazy about these studies is they're not even taking people with gut issues. I know that's the part that's trippy is that it's like. Normal healthy people give them probiotic, they have better performance. Now do you think that, okay so now I would be interested

about that study because is this reported, nothing is wrong with them? Yes. Because how many people are aware they have gut issues. We were talking about this earlier about like I use my digestion as my more than I process foods I use like how my gut feels. Yeah it just says healthy. Right and the average person I can't tell you how many friends of mine that work out there we consider healthy fit people have no idea that they have

intolerances to foods and things like that. And so. Yeah, for sure it has to do with something like that, right? That's what I would think, but there's lots of neurotransmitters that are created by your gut and the bacteria in there. Throughout all those things. There's an inflammatory systemic inflammation

that can get affected. That's gotta have, I'm assuming, I guarantee the central nervous system. Yeah, I was gonna say the neuromuscular recruitment process might be enhanced. It's gotta be, it's gotta be. That's what I would guess, but it's interesting. Like I'm saying, endurance, strength.

There's one study that showed some muscle gain. So it's like, oh, this is really cool. From a probiotic, yeah, pretty cool. Good trip. Jolie is a filtered shower head that filters out the chlorine and other toxins out of your water so your skin and hair look much better. It's a shower head.

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no questions asked. All right, back to the show. Our first caller is Nikki from Georgia. Hi, Nikki. Hello. Hey guys, thanks for having me. How you doing? How can we help you?

So I am 41, I have been running and lifting weights since high school. The lifting has been kind of inconsistent or was in my 20s and 30s. I've always been consistent with my running. But about six or seven years ago, I got very consistent with my weight lifting and kind of wanted to do like a body recomp. And I had had kids. I was never heavy. I just wasn't as muscular as I would like to be. So I got very lean. I sent some pictures of some progress through the years. But in the whole process of building muscle, my running has really suffered and I have slowed down a lot. I stayed lean for about a year or two,

kind of did a maintenance and then for the last six months I've been doing a little bit of a build but now I think I'm at the point where I don't want to build anymore. I just want to maintain and try to cut but the problem is is I'm so active already like I get 20,000 steps a day, you know, I watch what I eat, I lift four days a week. I don't know what type of program to follow or where to start. Okay, so- We try to get our running back too, but-

And the goal is to get faster? I would like to, but I don't know if it would just be taking a cut, like if I just did a cut, if that would help. I'm not sure. Well, no, running more is gonna get you better at running. Yeah, but you're currently running, it says here in the email too, right? You're lifting four days a week, 20,000 steps plus six miles every day? Yes.

Oh, wow. Okay, so you do realize you're doing too much. I had a feeling you would say that, but I need help not doing too much and I don't know where to start because I feel like I've been running for so long that I need help not doing too much and I don't know where to start because I feel like I've been running for so long that I have like, if I quit running, my metabolism is gonna freak out and I'll gain weight. That's my fear.

The metabolism doesn't freak out. You burn less calories, but then if you strength train properly, metabolism goes in the positive direction. Okay, but I need to know what the specific goal is here because there's some conflicting goals here. Yeah, that you're giving me. So you're saying you wanna get leaner,

but you also wanna get faster? Yes. Okay. Okay, you would need to bring your strength training down to two days a week and start pushing the running a little bit, but I don't think you should cut your calories at the same time. I think that'll be a recipe for muscle loss.

The other option would be like, Maps 15. Maps 15 every day, like she does her Maps 15, then she goes right for her run. Yeah, that's fine. I would do Maps 15. So, Maps 15 is a daily workout, but it's only two lifts a day. Yeah, and then she goes for her run.

And then you go for your run. But going on a cut at the same time is a recipe for muscle loss. So, cut calories, run faster and harder, some more endurance work, the body tends to pair muscle down during that process. You should be able to keep her calories where it's at if she picks up a run.

That's right. Just do that. I would keep your calories where they're at. Maintain it. And go strength train, map 15, and then start pushing the speed with your runs. Do you wanna get faster at six miles or faster at a specific distance?

I mean, I'd usually just run six miles and kind of keep an eye on my mile pace. So if I could just speed that up, just. Yeah, that's what I would do then. Mass 15 and then I would do that and try and improve that every time you run. Is it seven days a week you're running? Yes.

So what would probably make you faster also. Sprints. Yeah, is running. Less and harder. Less. So maybe six miles four days a week, and then two days a week you're doing. More anaerobic.

Sprints or shorter distance, like I'm gonna see how fast I can run a mile. And you need at least a day off of running. Which by the way too, that'll be way more muscle sparing too. Of course. So you'll keep more of your muscle doing it this way. You'll probably also get faster

and you won't need to mess with your calories. You just program a little bit. Even if I cut my running back, I don't need to mess with the calories. You're not really cutting your running back because you're just changing what you're doing. Instead of this kind this probably lower steady state cardio for six miles, you have these two days where you're actually pushing really

hard for a short distance. You're trying to get really fast at a mile. And then you're still trying to improve the other four days. So the other four days, we're trying to improve your time, your pace. So your distance might be a little less, but the intensity applied and calorie burn is going to be the same or more. So I'm not worried about that. Just extend your warm up when you when you start like ramping up your velocity for sure, especially if you're not used to that. Like I would do an excess of like 10 to 15 minutes, you know, prior to that. But I I think honestly like sprinting and incorporating that is going to do a lot for getting faster in your mile time. So an example would be

you know Monday Tuesday six miles Wednesday off no running Thursday one mile as fast as you can Friday six miles Saturday off, or Sunday one mile as fast as you can if you want to add the extra run. And then do it so you'll have a day off before you do the one mile as fast as you can. And then the goal is not getting faster at the six miles initially, how fast can I do that mile when I get to that day?

And then that will result. And then that's gonna carry over to the other days. That'll translate. Mm-hmm. And then math 15 is it for strength training. Which is gonna be a reduction in a lot of the strength training you're doing. Where are your current calories right now?

I'm not track, I mean I get 150 grams of protein every day. That's really all I track, I would guess, probably around 2200. Okay, okay. Yeah, don't mess with that, just leave that. If you're hitting your protein intake, I just kinda keep eating the way you are and see what happens. You know, it's funny by the way, like If you really want a simple answer to get faster

It would be to just run less like if you ran if you ran five Yes, we harder. Yeah, if you ran five days a week is like if you kept everything the same right now Which I don't think the advice I gave you earlier what was saying things would be best But let's say you're like, I just wanna keep it simple. Keep doing what you're doing, run five days a week instead of seven, you'll get faster. Yeah. Okay. And go harder, right?

You don't even, it'll seem silly to you because you're just gonna get faster. You're like, wow, what's going on here? Cause you're, yeah, it's just, you're doing a lot. How long have you been running six miles a day for? Like eight years. Yeah. Mm-hmm Yeah, you're doing a little too adaptive you're not progressing yeah, right, yeah Yeah, yeah, so yeah, we need to shake that and as I ramped up the weight training like I started to slow down

But I've also put on muscle so I've gained weight so I didn't know if I was slowing down because I was I was carrying more muscle so I was gained weight so I didn't know if I was slowing down because I was I was carrying more muscle so I was a little heavier or if it was just I was the volume was just high. Both. Yeah it's impacting that but it's not because of that right? Being a fast like you know being a really fast distance runner doesn't look like it's not someone with a lot of muscle. It's a different body. Remember your body will adapt to the signal that you send it. So in an extreme case, you can look at like,

what do top marathon runners look like versus a sprinter? Vastly different bodies. So running, a lot of running is not pro muscle. It's pro stamina and endurance, but it's not pro muscle. In your mind, it's probably like you're looking at a sprinter's body, you know, as a target goal. But yeah, right. That's what I like. I like the sprinter body. I don't like the marathon or body.

Yeah. Yeah. So we have to kind of compromise. I think if you if you take our advice with the MAPS 15, the two days off, the, you know, the two shorter sprints, I think you're going to get what you want. I think that will mitigate any muscle loss. I think you'll maintain the physique and look that you're happy with, and you'll also get better at your time. Just so you know, when I trained competitive marathon runners,

you're running 42 miles a week. They would build up to that for a period of time for a marathon. And you've been doing this nonstop. So your body's in this, I mean you're tolerating it, but your body's not in a position to progress because you're just, you're kind of redlining everything is what's kind of happening. And you seem to have really good recovery and genetics.

Probably an athlete in the past, or maybe you had those genetics. Yeah, if you were able to build muscle while doing that, it's pretty impressive. Yeah, so, but yeah, if you did, like I said, we'll send you mass 15 if you don't have it. And then, you know, probably three days of six miles, two days of one mile as fast as you can,

with a day off in between those, plus mass 15. You'll notice an improvement in your speed by week two or three okay that's how you'll know it's working perfect thank you yeah all right I have one more quick question if you have time yes we're totally unrelated so my son is 14 he's going into high school he's a quarterback and his football coach wants him to gain 30 pounds before the season. What? So, I know. So we started this right after Thanksgiving and I've gotten him and he also, I think he hit a growth spurt around the same time

because he put on 20 pounds. Wow. But we did it very clean, like extra protein, like good calories. Good, nice. But now he's at the point where he's like, mom, just let me eat the extra ice cream. Let me eat the milkshake.

Let me just junk build. He's like, my coach said it's fine. I'll be fine. And I really don't want him to do that. So when he found out I was gonna talk to you guys today, he goes, mom, ask those guys, see what they say and how I should build in bulk. Is he training while also eating like this?

Yes, so he just waits for five days a week. He'll be fine. He'll be fine. Here's the? Yes, so he lifts weights four or five days a week. He'll be fine. He'll be fine. Here's the thing though, no, he's young, so he's probably okay. He'll be fine. It's so hard to put on the calories without that. With that, when you're a kid like that

and you're doing sports and you're active and he sounds like he probably already has kind of like an ectomorph or skinny body type, that is, it's really hard to put on. The protein shakes only go so far too, but that is another great option. But you can do it in healthier ways. Like I have like a bulk shake that I love. It's like a thousand calorie shake where you make something with like, you know, whole milk or put like a scoop of ice cream. Yeah. And you make Nutella, peanut butter. I mean, you could make a high, high calorie

Nutella peanut butter. I mean you could you can make a high high calorie Protein shake for him that was you know kind of in the middle of junk food slash healthy food How many calories is eating a day do you know? He was right around 4,000 that's so hard to do I start getting over 4,000 calories. I gotta use like the burger and fries I gotta use the other things to keep that. Does he do like a shake before bed too? Oh yeah, he has a shake with his lunch.

He would have a protein shake after dinner. Nikki, here's a good rule, and this has always worked really well for me and people that are like this is like, make him hit his good macros first and then he can have the stuff on top of that. Okay, I like that plan. So what you don't wanna do is say, yeah, cut loose, and then he can have the stuff on top of that. Okay. So what you don't want to do is say yeah cut loose and then he puts on

bad weight because now he's just eating junk and he's not getting his protein intake he's not getting what his body needs but they're getting he's getting excess of calories. How much does he weigh though? Yeah how tall is he? How much does he weigh? So he's 5'10", 5'11", and when we started, he was at like 125, and he's around 145. He's my body type, bro. Yeah, go for it. Yeah, because I was like, have fun.

That's my body type right there. If he's already big and he's trying to get 30 pounds, he's gonna be slow right there. Yeah, they want him to put on some weight before he starts playing high school football. Sounds like you can use it. Keep up the training, let him do that. The one rule is hit your good clean macros first,

then we can enjoy the stuff after that, son. And make sure he gets a lot of sleep. That'll make him grow. A lot of sleep, like nine hours every night. That's the recipe, especially on the weekend. Limit the binge video games at night if he does that. That's the hardest thing for a teenage boy, is to get them to sleep,

because they want to stay up all night. If he's really about this, and he's competitive about it, and he's taking it serious, like that like that's oh he'll gain 50% if he does that already he could he can cut back on that that'll make a difference yep perfect thank you guys so much all right thanks for calling in I'm glad you asked how much you weighed well I had a feeling yeah I've taken a quarter I don't think I was worried I'll tell a quarterback to put 30 pounds on unless he's really skinny dude you say that but also. They don't tell a quarterback to put 30 pounds on unless he's really skinny too. Well, you say that, but also too,

you don't never know these guys. You're right, you never know. But boy, you'd be a really terrible coach if you're trying to put 30 pounds on a quarterback that's already like 180, 190. Yeah, yeah, I speak of fast. Yeah, yeah. But I had a feeling he was really thin

if they're telling a QB. The QB, technically, the coach, yeah, the coach won't tell you to pick. He just needs to be athletic. He just needs to be safe. That's exactly right. They're like, let's put a little size on this poor guy so he doesn't get killed. Get a good front line there, buddy.

She's doing a lot. The fact that she put on muscle while doing that, that she just shows you she's got muscle building. She's got good genetics. But I mean, that's 42 miles a week. Yeah. That's like, that should be done in a season, not all the time. You know, our next caller is Boris from Indiana. So Boris, how you doing Boris? Hey guys. How are you doing? Good.

How can I help you? Well, I'm just happy that you reached out to me and let me come on here. So I appreciate everything you guys talk about. I've been watching you for about six months. I've been lifting weights, weight training, probably about three years now. And I've been doing CrossFit for about a year, a little over a year. So I've, you know, listening to you guys, you said to get, you know, a gram of protein per pound. So I'm trying to get 200 grams of protein a day, which I can

do. It's not too bad. I weigh 230 right now, 24% body fat, trying to get into the teens. My biggest issues are I'm never hungry. Never. Um, like I can go, like I have to remind myself or be told to eat. And that's like my biggest obstacle. So I didn't know if you had any, anything you know about that to help me out with or, or anything like that. Has it always been that way? Um, no, um, I work shift work, which is a challenge for, you know,

regulating the, the body, um, and I probably been dealing with some depression for a while, my son died a couple of years ago and, um, so that's been a battle. Um, and so the eating is just, I can get it down there, but it's almost, it's almost disgusting to eat. Yeah. Yeah. I think with what happened, you're probably poor asleep and the fact that you do CrossFit, which is known to just kind of overdo it, that combination of stress is going to kill your appetite for sure, especially with what you went through recently with your son. That kind of stress is a natural consequence if you lose your appetite. Now if you want to try ways of boosting your appetite, the two things I would tell you to do are to not do CrossFit, do more traditional strength training that tends to stimulate the

appetite and then focus on your sleep. Yeah, I see you were doing Athlean-X's program and then you added CrossFit. You probably were better off just kind of following, because he's got, I know that Athlean-X has got good programming. You're probably better off with just following something like that and backing off the CrossFit type of training and seeing how is your sleep?

Sometimes I feel like I sleep too much and sometimes I feel like I don't get any sleep. So like when I'm working day shifts, you know, I want to stay up late because my wife's up late. So I'm only getting maybe four to five hours of sleep a night. But then when I'm on the later shifts, like an afternoon shift, I can easily sleep 10 hours. Night shifts are night shifts. It doesn't matter when you sleep. It never feels like you're really sleeping. Yeah. Yeah. I'd like to see more like a Maps 15 with walking. I feel like a good walks to just create movement, kind of

heal, recover its activity so you're not just sitting on the couch or what that you're moving but you're not pushing the body so hard and kind of going these you know couple good days, couple bad days, couple good days of sleep like we need to be more consistent with that. It's also normal after going through challenging times to overtrain because it keeps you busy. Keeps you busy, keeps your mind occupied. It's hard to focus on other things

when you're beating the crap out of yourself doing CrossFit or working out. So this would be a hard transition. If you followed Mass 15 and just walked, you're not going to be distracted like you normally are. Well, I mean, you could use that. You could do long walks and put a good podcast in or a book. I mean, if you need to stay, because let me tell you, I would be just straight up doing same shit, keeping myself busy too. I think that's what I would try and find things that are a little more recuperative for my body and growth minded. And so to me, that looks like mass 15 type of training, which is not hard, super intense. It's just what your body needs to build some

muscle and then long walks with an audio book or my favorite podcast in my ears for an hour or two. You'll build muscle that way and get stronger and you'll get leaner. And that will hopefully result in the metabolism kicking up and the appetite kicking up. It will. So what I was going to say is you want to replace the crazy workouts with something else, not just drop them completely. I think Adam's suggestion was good.

Okay. So you think longer walking time and you said the max 15 and We'll send that. And that'll help the appetite come back. Yeah. Yeah. We'll send over mass 15. You'll just recover a lot more that way. Yeah. And then, and to replace the busyness

cause I'm okay with it. Just, we need to do less intense stuff for the busy. Cause you got, you're just overstressed. Your body's overstressed with the, the poor sleep. And then of course, what you went through. And so throwing on intense weight lifting and or CrossFit is just more than the body needs and it's just it's halting it's not I'm not gonna move I'm not gonna do what it wants I don't want to do it what you want to do so doing a training

program that is less intense volume wise with a lower intensity type activity like walking is gonna be really good for your body. And it still keep you busy because I get that I'd want to be that too. And then just trying to use that time put something good in your ears man. Put something that's uplifting positive growth, you know, whether that's reading or a favorite podcast. Do that. That's what I would do. Okay and then as far as the diet goes, I'm trying to get 2,500 calories a day and anything over 200 grams of protein is, so I donated a kidney years ago to my daughter. Does one kidney have any issue with the protein?

Like the doctors told me, you know, 20 years ago that as long as you just have a healthy life, you'll be fine, you won't even notice. But I always hear that protein's hard on the kidney. No, it's not. So do you work with a nephrologist? No, I don't see him anymore. I had a couple of follow-ups, you know, it's been 20 years. Okay. I don't see him anymore. I had a couple follow-ups. You know, it's been 20 years.

Okay. I don't see them anymore now. But I'm assuming you get kidney function checked on an annual basis? Yeah, I do. I do the annual blood work, yes. What happens is the kidney grows and it takes it's able to do double the work. So you should be okay unless you're instructed by a nephrologist to reduce your kit your protein intake Yeah, but you're fine. I think you're okay. But again, I would consult the nephrologist. Hey, I'm gonna do some blood work But I'm gonna bump my protein intake like to see my kidney function

Just make sure it's okay, which like I said, you're already checking on an annual basis. Your macros are fine for right now I would just leave them there and be consistent with it and allow the advice that we're giving around working out I'll boost your appetite to boost your appetite So if you're if you're still not really hungry keep doing what you're doing, which is a good amount of calories a good amount of protein That's you're gonna you can build muscle on that and be just fine And then as you follow the what we're talking about Hopefully you notice in a couple weeks like you start to bump the appetite and then let yourself add some calories. That's how it would look. But for now, you're fine. You're fine with the macros are this is more mitigating some of the

stress. Okay, great. Yeah, Boris, we're gonna send that over to you know, Boris, too. I like to, I like Doug to put you in our private forum too. So you have access to us Okay, great. Thank you. Yeah, I'm gonna set him up with Matt I'll set you up with max 15 put you in the private forum and then as you're going through this Yep, you need help unique. We have questions just tag us, right? You know write us a message in the forum and tag us and and we'll coach you through this. Yep. Okay, great Thank you guys. All right, take it easy man all right, Boris, take it easy, man.

All right, see ya. Yeah, you have something really, really hard happen to you that is a very, I mean, it's not just calm and it's probable. You'll have radical changes in appetite. Some people, it goes in the opposite direction. After the acute phase, they overeat. Other people, they just,

appetite's gone for a long time. And then on top of it, you throw tons of stress at your body, appetite, oftentimes you lose your appetite as a result of that. Yeah. Our next caller is Whitney from Texas. Whitney, what's up? What's happening?

Hey guys, I'm so excited to talk to you. Awesome. Thank you, we're excited too. How can we help you? All right, all right, I'm so excited to talk to you. Thank you, we're excited too. How can we help you? All right, I'll read my question. I am 30 years old, about two years postpartum with baby number four.

That pregnancy, I was on pretty strict bed rest practically the entire time. Since then I've lost about 55 pounds and gained back most, if not more muscle following your advice on reverse dieting and bulking. My body fat percentage into December via DEXA was about 33%. So I decided to go ahead and go into a deficit.

I went into a deficit in January, but was not consistent. I wasn't disciplined enough with tracking, so I fell off. I've been eating 1,750 calories a day, lifting four times a week and hitting all my protein goals. I'm consistently losing about one and a half to two pounds a week and feel like it's something I could continue for the next couple of months. My question is how long can I continue this cut before my metabolism slows down and I have to slowly build back up to the 24, 2,600 calorie range that I was at.

I don't want to slow my metabolism way down, but I really wanna lean out and feel confident in my own skin after all four of my babies. Yeah, Whitney, four kids. God bless you. Yes. And you're how far postpartum? I, my youngest just turned two in January. And just to update, I'm not losing one and a half to two pounds a week.

I think that was just the initial water weight that kind of went down. So a little update since then is I've been very, very consistent for six weeks. I haven't missed a day of hitting 160 grams of protein. And I was 160 pounds. I'm now 157. So I actually stopped losing weight completely,

continued to get stronger at the 1750 to 1800 calorie range, hitting that every day. And I just now this past week, after six weeks of being consistent, have started to lose probably about a pound a week since that point. Okay. And then do you know what your body fat percentage is sitting at now? No, the last time I had it done was December and it was 33, but I've definitely like, I'm stronger, my clothes fit better

I can tell a difference at this point So the metabolism questions a tough one answer because it's very very individual, right? So you're anytime you drop your calories your metabolism starts to adapt. Okay, that's true for anybody. That's what it's supposed to do You'll know it stopped adapting when your body Stops responding. So when it stops responding then you have the question is do I cut more or do I start to reverse out? Now I would say for someone like you two years postpartum I would say once you get down to like the low 20s of body fat percentage then I would I would stop

worrying about trying to get leaner, trying to maintain maybe maybe reverse. Getting below 20%, some people like that, they like the extra definition, it's much more difficult to maintain, it's unnecessary. 20 to 22% body fat looks great, it's fit, you're lean, you're healthy, you're athletic. I mean, based off our last picture, I don't think you're far from that. No.

You've made a tremendous progress, you sent over, I don't know, tell me the time frame between those two pictures and how long ago is the latest picture? Yeah, the latest one, honestly, when I sent the question over, I had not taken, that one was probably a month before I sent it, so probably February. And then that first picture was, I think I was about two months postpartum and when I say like come like I literally couldn't get out of bed I have really high risk Pregnancies and so I had lost all of my strength my muscle

And I followed your guys's stuff religiously. I wanted so badly just to lose weight because I felt so uncomfortable Being that size, but I did what you guys said and I ate a lot of protein. I followed, I did Muscle Mommy twice, a couple other of your programs, and I refused to cut because I knew that I had so much muscle to gain back. So that's kind of where I'm at now. And look where you're at. And look how often. So I'm assuming that, so that was back in January, you've, from what you're describing, you've made even more progress since then. You're probably getting close to low 20s already. If I had to guess, I think you're probably in the low 20s now.

I mean, I don't see a current picture, but if you've made progress from that last picture, that last picture, you look great. I mean, you're looking awesome. Thank you. Yeah. I mean, you could stay where you're at until your body kind of stops responding, then it's not reversing again. Another important question that I'd ask you is, uh,

how do you feel at that calorie intake? Do you feel satisfied? Do you feel like you're having to really restrict? How does it feel? I feel amazing actually right now. Um, I've been really big about my, I'm finally like sleeping through the night, you know, which took a while after the last baby. So I'm sleeping great. Um, I know that y'all are a huge fan of 75 hard. I'm not doing it in the for the reason of fitness, but more so for my discipline getting my walk every day. Still, you know, trying to be consistent with my

mobility and things. And I'm just really proud of myself for the consistency that I've had. And I have a ton of energy, I'm able to play with my kids, my mobility is way better, and I feel just a lot leaner. I haven't noticed any energy decrease since I started. How old are your kids? You got the two-year-old, how old are the other ones? Four, two, four, and then I have nine and almost 12. But I'm kind of like you, Sal.

My ex-husband and I had two kids together, and then my current husband actually adopted my older two kids, and then we had two more together. So we have a little bit of that age gap. Nice, okay, so don't chase anything too aggressively. I mean, if you just kinda keep doing what you're doing, and I would even start slowly bumping calories, you're gonna be great.

I wouldn't chase it. Like you just said, you just started getting good sleep. Like in my experience training women who are consistent and fit, who have babies, I know what social media tells you, I know what other people say, oh you get back, this and that. Every single one I trained, it took two years

before they could say, yeah I feel like my old self again. Not a year, not six months. It takes like two years because those first two years is a lot of stuff that happens. So I would just cruise and your body's gonna continue to progress this entire time I'm chasing the aggressive. She's in a place now or like if you're a client I'd be talking to you about hey Maybe we're ready for just some intuitive eating now, you know or just just track protein and then eat when you're hungry

Yeah, you know I don't think you need to be in this strict How many calories it sounds like you're in a very satisfied place. If you eat healthy foods, you choose protein first and keep an eye on that, you'll probably naturally fall right where your body needs. You might have some days you hit 2000, other days you hit 1600, other days you go 22. You'll probably have this nice ebb and flow like that and see where your body kind of lands. And since you're in a kind of satisfied place of calories, I'd probably be, and you're in great shape from where, especially from where you came. I think that you're ready for something like that. You're really good. What program are you doing right now?

So I finished muscle mommy and then I kind of went back to my old hybrid style of training just a week ago. And I was actually going to ask you guys about that because I have an interest in running High Rocks Dallas in November, but my husband just finished performance and he really enjoyed it. And he said that I should do that instead. So that's what I would recommend. That's the program. And it's in November?

November is the race? Yes, sorry, yeah. Yeah, oh yeah, go for it. I'll lead you up to that. By the way, I don't know how long you've been listening to the show or not, but that program was originally written for people that love like high rocks

and love CrossFit type training with what we think is better programming. So if you like that style, you're drawn to that. Performance is- We just blocked it out and made it more fun. Yeah, in our opinion, better training for that style of lifting if you enjoy the- You the only thing I'll tell you right now to look out for because now you're in this good place is what what might happen now if you listen to what

we tell you you follow our programs will be alright but what might happen is you're gonna feel good and you're gonna slowly increase the volume over time till you start over training and then you're gonna training you're gonna be training what you can tolerate, not what's ideal. This is what tends to happen with all of us who are consistent. So follow performance, don't try to add a bunch

of crazy stuff to it, and watch your energy and your strength, those are both great gauges. And then let me send you our intuitive guide, intuitive eating guide, that'll help you with your diet, just kind of moving away from counting macros all the time, so you can kind of move away from all that structure. Okay, awesome. That's awesome.

Killing it. Killing it. Good job. Thank you guys. You got it. Thank you so much. It was so great talking to you guys. I've listened to you guys every day for literally five years. My kids were so excited when I told them

I was gonna talk to you guys. So they were like, no way, mom, you're gonna go get to talk to them? Tell them we said hi. So that's awesome. That's awesome. Bye-bye. Great job, Whitney. gonna talk to you guys. So they're like, no way, mom, you're gonna go get the doctor then tell them we said hi. So. That's awesome. Thank you. Great job, Whitney.

All right, thanks guys. Have a great day. You too. I hope other women listen to that, you know? Because she went at postpartum and started pumping her protein a building, not trying to lose the champion. I love hearing her admit to how hard it was

to take that advice, right? Because I totally get when you get there and you're like, all I want to do is get this weight off. And so the natural thing is just cut calories, cut calories. And that ends up being one of the worst things you could do after that. So, so awesome to hear that she took the advice and she looks and she looked at that was January and she's telling us she's progressed since then. I would guess her already in the low 20s. Probably. If she went down to 33 when she tested that picture was at...

Yeah that looked like it was 24 or something like that. Yeah and she's in progressing then I would guess she's in probably mid to low 20s now. So great place. If you like the show come find us on Instagram. Justin is at Mind Pump. Justin I'm at Mind Pump to Stefano Adams at Mind Pump. Thank you for listening to Mind Pump. If your goal is to build and shape your body,

dramatically improve your health and energy, and maximize your overall performance, check out our discounted RGB Super Bundle at mindpumpmedia.com. The RGB Super Bundle includes maps anabolic, maps performance, and maps aesthetic. Nine months of phased expert exercise programming designed by Sal, Adam and Justin to systematically transform the way your body looks, feels and performs.

With detailed workout blueprints and over 200 videos, the RGB Super Bundle is like having Sal, Adam and Justin as your own personal trainers, but at a fraction of the price. The RGB Super Bundle has a full 30-day money-back guarantee, and you can get it now plus other valuable free resources at mindpumpmedia.com. If you enjoy this show, please share the love by leaving us a 5-star rating and review on iTunes and by introducing MindPump to your friends and family. We thank you for your support, and until next time, this is Mindpump.