Mind Pump: Raw Fitness Truth - 2629: Seven Natural Ways to Crush Chronic Inflammation & Pain (Listener Live Coaching)

Episode Date: June 28, 2025

In this episode of Quah (Q & A), Sal, Adam & Justin coach four Pump Heads via Zoom. Mind Pump Fit Tip: 7 natural ways to crush chronic inflammation and pain. (1:32) The benefits of regular napping. (21:50) Overactive bladder syndrome. (28:25) Green tea consumption = higher testosterone. (35:48) If you were stranded on an island, would you rather be by yourself or with your worst enemy? (36:40) Adam’s Best Buy fiasco. (43:11) Sodium, low-carb diets, and performance. (47:42) Previewing Sal’s upcoming YouTube series. (49:54) Mind Pump is looking for trainers. Apply today! (53:24) #ListenerLive question #1 – Is MAPS Muscle Mommy the right program for me being 14 months post-partum? If I’m only lifting 3 days a week and not looking to do extra work from home, are the trigger sessions necessary? (54:10) #ListenerLive question #2 – How can someone in a cut still feel confident about their progress when the scale isn’t moving? (1:10:22) #ListenerLive question #3 – How would you go about actively inspiring reform and rebuilding a community for people who are so set in their ways? (1:18:57) #ListenerLive question #4 – Is there anything I can do to build a more resilient CNS or recover better so I don’t need those rest weeks as often? (1:36:20) Related Links/Products Mentioned Ask a question to Mind Pump, live! Email: [e-mail] Visit NED for an exclusive offer for Mind Pump listeners! ** Code MINDPUMP at checkout for 20% off ** Get your free Sample Pack with any “drink mix” purchase! Find your favorite LMNT flavor, or share it with a friend. Try LMNT risk-free. If you don’t like it, give it away to a salty friend and we’ll give you your money back, no questions asked! Visit DrinkLMNT.com/MindPump June Special: Shredded Summer Bundle or Bikini Bundle 50% off! ** Code JUNE50 at checkout ** The effects of curcumin-containing supplements on biomarkers of inflammation and oxidative stress: A systematic review and meta-analysis of randomized controlled trials Importance of maintaining a low omega–6/omega–3 ratio for reducing inflammation Effectiveness of Boswellia and Boswellia extract for osteoarthritis patients: a systematic review and meta-analysis Visit Organifi for the exclusive offer for Mind Pump listeners! **Promo code MINDPUMP at checkout for 20% off** Regular Napping Linked to Increased Brain Size Mirabegron in the Treatment of Overactive Bladder Why Green Tea Could Be Your New Secret Weapon for More Testosterone TableTopics Dinner Party Question Card Game - 135 Entertaining Conversation Starter Cards for Dinner Table with Adult Friends, Getting to Know You Game. Mind Pump Personal Training – Apply today! Visit Butcher Box for this month’s exclusive Mind Pump offer!  ** Available for a limited time, a curated box pre-filled with Mind Pump’s favorite cuts — no guesswork! ButcherBox members who sign up through Mind Pump will receive: $20 OFF their first box, Free chicken breast, ground beef, OR salmon in every box for a whole year! ** 10 Ways To Rebuild MUSCLE & Train SAFELY After Having A Baby | Mind Pump 1882 Mind Pump #2320: Throw Away the Scale! Mind Pump #2420: Get Energized: The Real Reasons You’re Always Tired & Lazy! Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned Jay Campbell (@jaycampbell333) Instagram Dr. Stephen Cabral (@stephencabral) Instagram  

If you want to pump your body and expand your mind, there's only one place to go. Mind pump with your hosts, Sal DeStefano, Adam Schaefer, and Justin Andrews. You just found the most downloaded fitness, health, and entertainment podcast. This is mind pumping. Today's episode, we answered live callers questions. People called in, we got to coach them on air, but this was after the intro. Today's intro is 52 minutes long. Now in the intro we talk about fitness, science, fat loss, muscle gain, talk about family life. That's a good time. By the way, if you want us to coach you on air, email us a question at

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Programs are both 50% off if you you're interested go to MAPSFitnessProducts.com and then use the code June 50 for the discount. Here comes the show. Inflammation that is out of control. What can it cause? Pain. It can cause psoriasis. It can cause movement issues, irritable bowel syndrome, it can make PMS worse, it can even cause allergies. We're gonna talk about seven natural ways you can crush chronic inflammation. Let's do this. Would you include all autoimmune for that, wouldn't you?

Well, there's a... You said psoriasis, I would assume that all inflammation... Most autoimmune issues, inflammation's gonna play a big role. Yeah. Yeah, yeah, yeah. Yep. Now the thing, inflammation is going to play a big role. Yeah. Yeah, yeah, yeah. Now the thing with inflammation is we have over-the-counter anti-inflammatory drugs. The problem with them is they have their own side effects and they don't encourage a healthy

inflammatory response. Now in the short term, they can be very powerful, right? Advil, ibuprofen, naproxen, aspirin, they can be very powerful, right? Advil, or ibuprofen, naproxen, aspirin. They can be great when you have this acute pain, but when you're dealing with something chronic, and it's like, what's going on here? Natural methods encourage a more healthy, for lack of a better way of putting this,

a more healthy inflammatory response. They don't shut down the inflammatory process like corticosteroids do or like NSAIDs do. They don't shut it down causing other issues because you need some inflammation. This is a, inflammation's an important signal in the body but what they can do is help encourage a more healthy inflammatory response.

So part of, and the ones we're gonna talk about today are all natural, when you include these as part of a overall approach of improving sleep and exercise and fixing your diet, they can actually be quite effective. And I wanna say that because if your diet's crap, you're getting poor sleep, you're not exercising appropriately,

then what I'm about to say is gonna make minimal difference. That would be where you go first. Yes, yeah, I'm pretty sure. I assume that's what you were gonna bring. I mean, I'm actually, I mean, I'm looking at the list you made. I'm totally curious to try stacking all this stuff because I know that the number one thing

is just tightening my diet up. Always. If my psoriasis is flaring up, my diet's out of bounds. Just, and I know that, and I know what foods are like main offenders. So it'd be interesting to see that when I'm clean, when the diet's clean and it seems to suppress

a lot of that stuff, can I, could I possibly even reverse a little bit of psoriasis or can I improve it even more? Or, okay. Yeah, so the stuff I'm about to mention here, some of them have better studies than others, but they're all backed by studies. So they've all been studied. In fact, some of these have been studied so much

that pharmaceutical companies are studying them to try and figure out how to make better anti-inflammatory drugs. So yeah, in combination with a better diet, to try and figure out how to make better anti-inflammatory drugs. So yeah, in combination with a better diet, because chronic inflammatory issues can be really challenging for some people. It's like, okay, I fixed my diet, getting good sleep, I'm managing it, I don't want to take pharmaceuticals, is there anything I can do that will move the needle on top

of everything else where I can actually feel a difference? And the data says yes with some of these things. Like the first thing we're gonna talk about is curcumin, which you find in turmeric. Turmeric has been shown at about 500 to 1,000 milligrams a day in combination with something called piperin or and or a fat. So taking it with something that has fat in it

plus piperin improves how you absorb it, its bioavailability. Taking it by itself, it's very poorly absorbed, but when you put it in a fat and you combine it with this compound called piperin. So in other words, if you are taking it, you should take it with meals if you're taking a bipolar pill? With meals or just like with butter or milk or something like that, something with a fat, it'll improve its bioavailability considerably. But there was a 2019 meta-analysis

that showed that it significantly reduced C-reactive protein. So by itself, by itself. I mean, it's pretty good. It's pretty damn good for a natural compound. It's healthy across the board. There's other things too that inflammation, reducing inflammation will help, like cognitive decline,

migraines and stuff like that. I have used curcumin like this. I've done this with clients, I've done this with myself on a consistent basis, and you notice. You definitely notice a difference. The reason why I used it was for irritable bowel kind of gut issues, but I also noticed just better joint function as a result. Any idea of the history and origin on us using it

for cooking, like did we do it because it has some sort of a flavor and it was that first, then we found out that it had positive effects or did we put it in our food because of the positive? No, no, no, turmeric's been used for a long time. No, I know, that's what I mean. For the taste, but what we found was that people who ate a lot This is where they start probably I believe this is where the studies originated

We noticed that people who ate a lot of turmeric had reduced instances of inflammatory related Diseases and so that kind of led to them going what's what's the deal? What's in this food? That's causing that? And sure enough, by the way, here's what's interesting, by the way, oftentimes in cooking, turmeric is included with the fat. Isn't that kind of weird?

Like you'll see this in like- What's a common dish with turmeric in it? Like I'm trying to- Indian food. Yeah, you season a lot of meats and stuff with it. Yeah, or they'll put it in their, what is it called that they'll use with coconut milk and turmeric. Thai food will often have this in there.

Like a Thai curry? Yeah, curries. Curries often will have this. So you'll have the fat in there as well. Is that one of the main ingredients that's in the Organified Gold Juice too? It is. It is in there, right?

It is. That's what gives it the orange tint and everything, right? That's what I thought. Next up is Omega-3 fatty acids. This is one of my favorites because the health effects or benefits of this seem to be pretty far ranging. And you want a good quality fish oil supplement. Fish is the best, of course, just eating fish.

Sardines are a great source of this. But you dose it about one to three grams every single day. And it shows benefit for people like rheumatoid arthritis, cardiovascular disease, asthma. Asthma is another inflammatory related type of disease. And the data on that one is pretty amazing. There was a 2018 meta-analysis that showed that that lowered IL-6 and C-reactive protein

again significantly in chronic inflammatory disease. And it's a healthy thing. It doesn't have the side effects that you'll find in pharmaceuticals. So it's pretty cool. Yeah, most people don't eat enough fish, myself included. It's like having to seek out Omega-3s is like vital. You know the issue is it's it's that but it's more so that we have the too many or the just the

Ratio of the ratios off is off, but it helps bring that correct closer to balance. That's right. That's right I remember when we had dr. Cabral on and he had us all just supplement with it for a while to see the difference in our yeah some of our blood Our metrics had to be super consistent with it to see anything. And they improved. They all improved. Big time. Next is ginger.

Ginger, which I believe is related to turmeric, if I'm not mistaken. Doug, is that correct? They're both roots. They're very similar. I think they're related. One to two grams a day shows some pretty beneficial effects. I like ginger because it's super available. Although turmeric's available now pretty easily.

I think they're both paired commonly in food also. Yeah, this one I see a lot more in food. Yeah, yeah, yeah. In terms of what I eat. Yeah, yeah, yeah. And you can get ginger. You know what's cool about the turmeric and ginger, like they're inexpensive supplements.

But even if you don't wanna buy them as supplements, you could buy ginger and you can juice with it and stuff like that. Again, add a fat. Again, it's absorbed better than that. Yeah, well I see it too. I mean, all of these obviously you're mentioning that you'd ingest, but is there any of these,

is there any value if you're kind of putting that into some kind of a cream or something like as a topical? We're gonna get to one of those. We'll get to that, okay. We'll get to that, okay. We'll get to one of those, but ginger's not one of those. Not one of those. Ginger has been shown to reduce the COX-2. So have you heard of COX-2 inhibitors?

These are drugs that are for pain. COX, Justin. Hey, don't look at me like that. Don't look at me in the face. So it's actually a natural cox-2 inhibitor, which pharmaceuticals that do that have some not so great. Too powerful. Not so great side effects.

Next up is quercetin. Quercetin is found in onions, apples, broccoli. Quercetin's great for inflammation, but in particular it's good for allergies. Are you guys are familiar with that? I feel like we're building like a really good stew right now. Oh yeah right? Yeah like what's going on here with this?

I think we could put that all together like in a cauldron and it's like a soup. So this inhibits histamine release. So what's cool about quercetin, now I've used quercetin and I haven't noticed it in the kind of inflammation that I can feel in my joints, but for sure noticed it with allergies. So I don't have terrible allergies, so I'll say that out right. I'm not one of those people that like sometimes, Adam, I know you'll suffer from like terrible allergies.

Mine are like hit or miss, but there are times of the year sometimes I'll feel it. And I remember my uncle, he's an herbalist, he's like, start taking quercetin on a regular basis. And it was pretty good. It was like, it felt to me like Claritin in terms of its effects. Be interesting to pair that with local honey

and see if you got this synergistic effect, if that would help, you know? Yeah, yeah, yeah, great, that's a great point. So quercetin, 500 to 1,000 milligrams a day. Then we have boswellia or boswellic acid. This is like frankincense. The dose is 100 to 300 milligrams a day. This one seems to have good effects, again,

with osteoarthritis, irritable bowel syndrome, and asthma. That one you'll find in supplements. I don't think, yeah. Is that, what is, circulation, what is it, blood flow, what's it like, what's it doing? No, it really helps modulate the cytokines that your body produces. These are like inflammatory chemicals that,

you remember during COVID, the cytokine storm? Yep. They were talking about that, so that runs rampant and you can cause lots of problems. I'm not saying this is for that specifically, but just to kind of reference what cytokines are. So this helps modulate them to be a little bit healthier. There was a study that showed a hundred to 250 milligrams a day, reduce pain and osteoarthritis, rivaling NSAIDs.

Okay. So for people with arthritis in this particulararthritis, rivaling NSAIDs. Okay, so for people with arthritis in this particular meta-analysis, it rivaled NSAIDs. That's good news for somebody who uses non-steroidal anti-inflammatories on a regular basis. Next are anthocyanins, blueberries, blackberries, tart cherries. These are really cool because you can buy

tart cherry extract, about 240 to 480 milliliters of juice or 500 milligrams of the extract daily. This is good for athletic performance. You're starting to see tart cherry extract used by athletes. Well this is why Drew paired that with his creatine, didn't he? Yeah, yeah, yeah. I mean that's what's in the creatine gummies. The chews. Yeah. Well, this is why Drew paired that with his creatine, didn't he? Yeah. I mean, that's what's in the creatine gummies.

The chews. Yeah. Yes, yes. So this is really good for athletic performance. I see athletes using this more and more. The studies I've read on tart cherries shows reduced muscle soreness. And so athletes are able to train harder and more regularly

when they're suffering. Is it antioxidant effects as well? Yeah. Well, all of them. I mean, all of them do. But you want to get the extract because you'd have to eat a lot of cherries to get the effective dose. Felt they'll find in the studies,

which you can do, but that might cause its own issues. I don't know if you guys ever eat too many cherries. It's like too many prunes. Oh yeah. Too many prunes. Right through, yeah. And last up, capsaicin. You find this in chili peppers. Now this is one that you can you can take it

orally in order to reduce inflammation or you can use it as a cream. So this, in fact, they now use this in a lot of over-the-counter like Bengay and stuff like that. It gives you that kind of burny, spicy feel. So it's good for psoriasis too, huh? Yeah, yeah. Not, not- Rubbing chili peppers on my psoriasis does not sound good. Not the cream.

Orally, not the cream. So you can also supplement with it. Okay, okay. Two to five milligrams a day. So what would you use the cream for? Like neuropathic pain, arthritis. Okay. Now that's different, but I don't, what Okay. Now that's different but I don't what I what I don't think is happening I don't think when you rub the cream on

the capsaicin is like penetrating deep into the joint and causing it to numb the area. Well because of it's because it burns it's like it's like menthol. I think what it does is it sends its competing signal. Yeah it competes it sends a competing signal so that your brain doesn't perceive. Isn't that really what's going on with Ben Gay and stuff like that? That's like the science behind that is like, it's really just a competing signal.

That's right, that's right. It's no different than like, if you have knee pain, I punch you in the face to help you out. It's different than that, because I don't want you to punch me. A little less extreme. I mean, similar though, right? My wife, when I first met her, she gets migraines,

really, really bad migraines. They're a lot better now, but she's still getting them. So you step on her toe. No. Okay. That's like how you feel now. She, when I first met her, she had this little green bottle of oil that she got.

She called it, she's Chinese green oil. Okay. Because that's where she got it from, where she used to travel with Cirque du Soleil. And she would take it and she'd put it on her head and she's like, it makes my pain go away. And that's when I put it together. I'm like, oh, it's distracting.

It's sending a competing signal. Anyway, I had a friend of mine who came over who used to do ministries in China and he saw the little bottle and he's like, where did you get that? And she was like, oh Oh, but it on Amazon. He's like, every Chinese grandma has this in her house. Anybody watch right now will know what I'm talking about.

Dude, that is funny. Cause I mean, I still to this day, if I don't have anything available, I'll pinch right here on my hand. Cause we used to do that. Oh yeah. Cause I get a headache or something like playing football. I was like, I had to keep playing somehow and that was a good way to kind of distract it for a little bit, give me a temporary relief. Until you blast somebody?

Yeah. And then it throbs harder. Yeah. You know what's interesting about all the stuff that I'm saying is that unlike pharmaceuticals, everything that I just said has health benefits. Yeah. So if you were to supplement. I was taxing on your liver and kidneys.

Not only is it not taxing, it's good for you. So everything I just listed, you can supplement. Now there's probably a synergistic effect if you combine a few of them. I don't know about combining all of them, but taking a couple of these that are, maybe the data you like the most or supports your particular

chronic inflammation the most. Which by the way, another thing, some people have poor sleep and the poor sleep is due to inflammation even though they don't feel pain. This is, by the way, you'll know this if you notice you get better sleep when you take an NSAID before you go to bed. Some people, I know some people like this,

like my dad's like this, he doesn't have pain but if he takes an NSAID before bed, he's like, I sleep better. And so I'm like, oh, it must be inflammation a little bit run amok. And so we use stuff like this and he gets better sleep. But what I was gonna say is, every single thing I listed, even if you don't have inflammation that you know about

or pain or anything like that, every single thing here has health benefits, longevity benefits, benefits for your organs, your heart, just overall, which is really cool about this, because here you are trying to treat, and everything I listed here is inexpensive, is a supplement, by the way. I think the most expensive thing you might find

is like Boswelli, everything else is super cheap. You could supplement with some of these things on a regular basis, and you just feel a lot better. And I've experimented with some of this stuff myself and I just, from a performance standpoint, what it allowed me to do, I haven't done it in a long time, but back in the day I was really into this because I had such a large percentage of my clients

were older and I was always, and I had, a large percentage of my clients were older. And I had, at one point, for like a whole year, I got into natural anti-inflammatory interventions. And I started experimenting with myself, and what I found was I could just work out more and harder. Like I could get away with doing more in the gym. So I could see the application for athletes. So yeah, I mean, there has to have been some study about inflammation in it in terms of like your fatigue

setting on a bit quicker as a result of that, right? Totally, totally. Yeah, because I mean I felt that personally. And again, too, even with temperature and all that, how your body kind of tries to regulate, like it just exhausts you. And so to prevent that for an athlete is huge. You know what's strongly correlated with inflammation?

Like low general inflammation? Bad moods, depression, anxiety. Really? Absolutely. I mean of course you have this low level chronic. Even though you don't feel pain, you also, your body's dealing with it. Well your brain is not operating on it. If you it puts you, your body's dealing with it. Your brain is not operating on it.

If you have systemic inflammation, your brain's inflamed too. So I imagine that would throw you off the chemistry there a bit too. Yes, yeah, so you'll see people will sometimes handle inflammation. In a fog or naked out, just like a sick. Yeah, they're just in a better mood,

even though they didn't necessarily feel pain because they're just reduced, or I should say, I hate saying reduced inflammation, because it makes it sound like all inflammation's bad. They've just helped encourage a more healthy inflammatory response. See, I wonder about that, and this is why I always perk up

when we talk about brain inflammation, because I'm always trying to address, and I feel like there's either a low level, or some form of it that I'm always kind of like struggling with. And so that's, again, I have like a ritual where I'm constantly taking like the NED brain blend. And then I'm doing, yeah, and I'm doing certain things that I'm wondering if that's helping reduce inflammation.

It helps my cognitive abilities definitely feel a difference. The NED is for inflammation too? Yeah, cannabinoids are very anti-inflammatory. Yeah, cannabinoids, especially neurologically, anti-inflammatory. And what's the one, is it CBC that's more targeted to? CBC's pretty good for the brain, yeah.

So their brain blend is more of an uplifting. Now why wouldn't that be on your list of things? Of cannabinoids? Yeah. These are the ones that are most commonly available to most people. Oh, okay. Yeah, but I mean, I'm glad you brought it up

because cannabinoids are also anti-inflammatory. Yeah, I felt the difference. Yeah, you use it whatever, I see you take it before we podcast every single time. I try to, you know, that's one of those, I'm like, I can feel the difference, especially just trying to recall memories. Yeah, the stuff in the Brain Blend is not,

so the cannabinoids are anti-inflammatory, but they also include compounds in it that are pro-cognitive performance. So they put like Lion's Mane in there, they put Ginkgo in there. So it's not specifically an anti-inflammatory supplement, it's more specifically like a, let's give you this. Function more specifically like a, let's give you this. Yeah, let's give you this.

Optimized. This like optimized cognitive performance. So what I was gonna tell you, Justin, is what I think you would benefit a lot from would be to take curcumin like three times a day with a fatty meal. And I bet you would notice, I bet you within a week.

Curcumin. Super, dude, super cheap. You could go buy. I'm sorry, I have that in the spice rack or something. Well Organifi has the actual pills too. Yeah. They have the pill form. Oh, do they have the pill form?

Yeah, yeah, they have the pill form or the turmeric. Yeah, you should. I used to take, that's how I used to take it, was through their, there's. Oh yeah, I would say, dude, you should take that on a. We probably have some in the back. On a regular basis. I'm sure we used to take it was through there. There's oh, yeah Oh, yeah, I would say dude. You should take that on a probably have some in the back I'm sure we add it to the list. It's pretty cool. Anyway, I got a study on regular napping Guys wanna hear it. Yeah, you guys you guys don't nap. Huh? I wish I'm a best friend. I like the idea of it. It's my best friend naps every day every day

He's built that into his routine and he he has two kids, and he still has, he gets away with a nap. My dream life. That includes a nap? Yeah, there's a lot more that goes into my dream life. But if I lived a dream life, every day I would nap. Really? Every day.

Like where, are you outside in a rocking chair, or is this like you go into bed? Anywhere. I don't like napping in bed. It feels, it's too heavy. During the day, that's, it feels it's true today That's it seems like such a waste. It's just too heavy. I end up like I get druggy So I'll do it on the couch or yeah, I suck at it. Yeah, it's like there's like an art to napping

Why we can't go too long? Yeah, like there's like a time. It's like a skill to even be able to do it I feel like in the middle of the day. You just can't I mean I can't be a strong word I just did the other day, where do we just go? And I took a little 20 minute, oh, we were in Vegas and we went up to our rooms. I took a little, and it's like, that's like a one in 50. I hit a home run where it's just like, oh. Usually you just lay there with your eyes closed?

Yeah, or just toss and turn a little bit, or I'm so exhausted, I do pass out and then I sleep for an hour or two and then I'm like, ugh, like that's worse. You can't sleep at night. So that's then I'm like, ugh, like that's worse. You can't sleep that night. So that's what I mean by, it was like an art to like napping the sweet spot of 20 something minutes and actually getting the rejuvenated feeling

that you feel, I felt that like when we were in Vegas, it was like, oh that was perfect. Like it was short but I felt like I needed that. I had a client. Isn't like in Spain they have this as part of the culture, the siestas? Yeah, yeah, I had a client like in Spain they have this is part of the culture of the siesta. Yeah. Yeah. Yeah I had a client

One of the healthiest older people ever trained my entire life I told you guys about this he would like this guy would crush me in workouts and he was in his mid-60s at the time so I was in my early 30s and His he was you know single guy or whatever so he had all the time in the world But he would he would swim regularly cycle regularly He he lived with me twice a week, his diet was like super dialed, his testosterone was always super high. And part of his routine was every single day, every day, in the middle of the day, he would go home and he would take a, I think it was like an hour nap every single day.

And I swear that was part of his health. But this study shows that regular napping is linked to 2.5 to 2.6 to 6.5 years of slower brain aging. Habitual daytime nap has been genetically linked to a 15.8 centimeter larger total brain volume, which reflects less age-related shrinkage in neuro protection. So the problem with that is though,

I mean, how does that compare to just sleep in general? Like, if all those things would be improved with good rest, period. So is it really all that it's measuring is that these people are getting more rest? And so if you compare that, I would wanna see control of people who get adequate good rest, and then also nap, is it improved?

Or is it improving because so many people get shit sleep and so all these people that took these naps. Yes and yes, both. So napping for people who get good sleep, also good. Napping to get bad sleep, it's a big, it's like a big help, definitely a big help. Yeah, I imagine that's true. Have you guys heard of the,

I don't even know if this is true, I'd love Doug to look this up. Have you guys heard that, that a long time ago, people used to sleep differently than we do now? There's, you know, have you ever heard of the, the crazy like, sleep 15 minutes a day all day long, like strategy?

No, what the hell? Yes, dude, it's a crazy look this up I had a client. I mean we want to shoot someone who did this I mean you say that but then supposedly if you do it really well It's like super effective like you sleep on the hour every hour every other hour something like that for just a short period of time Yes, no, that's not what I'm talking about. That's crazy Actually had like the DVD that went with like training on it That's not what I'm talking about. That's crazy. I didn't know that. Getting back up. Getting back up and doing it. That just sounds like such a... I actually had the DVD that went with training on it.

I was like, it only took me a try. I had a like mental thing a little while ago. Yeah, yeah. This is a long time ago. This is when I was a young trainer. I was in my early 20s, so it was a client of mine. No, this is, so I read, I don't know how true this is, that people used to go to bed

highly in your potentially unhealthy sleep pattern. That's not the one I was talking about. That's when you're talking. Yeah That's what I'm talking about right there. Okay 15 minutes every hour The Doug look up like I don't know if it's biphasic all the polyphasic is what it's called anything with the that starts with Paulie No, there was there was one where I read about this where people used to go to bed when the sun went down, then they'd wake up around 1 a.m. and this is when they would read by candlelight, like they'd read the Bible or they'd get a little meal, then they'd go back to sleep. And is this true, Doug, that people used to sleep this way? So this makes sense if you live in places like Alaska

and these places where it's dark for sometimes half the year, it's super dark over there for how many hours? Have you heard about how that messes people up? Oh, I bet. Oh, yeah. I bet. Or when the sun doesn't go down.

Or just being light? Well, isn't that one of the areas that are higher in compression and stuff like that? And suicide rates are higher over there? Yeah. Is that right? I know it can't's like, it can't be good. I would think. Yeah.

This, this one right here, let's see if Doug can find this. I've read, it is true. Historically, many people in pre-industrial industrial societies practiced biphasic sleep. They'd go to bed early. They'd wake up in the middle of the night for a period of wakefulness. Then go back to sleep for a second phase. This pattern is often referred to as first sleep and second sleep.

Get more into the explanation. What does this look like? They go to bed around 9 or 10 p.m. and sleep for a few hours. Then they wake up for an hour or two. During this time, they might engage in various activities such as praying, meditating, having sex, smoking, chatting with neighbors, or even doing chores. Then they go back to sleep until sunrise.

You know why this makes sense to me? Why? Okay, think pre-industrial. Because it's dark and there's not a lot going on. Well, think about pre-industrial families. You don't have bedrooms, there's one room. It's you, your wife, and your seven kids. When are you gonna have sex?

Okay. Middle of the night. It all revolves around that. So your kids aren't biphasic sleeping, they're sleeping normally? They're all the way through. You're like hitting your wife, shh, it's time. It's time to wake up.

That's weird, I would almost wanna try that. I mean, I kinda feel like I accidentally do that a lot. Just get up to pee. Yeah, I wake up to go pee around the hour, three or four. And I'm up sometimes. Did you know, I just learned about something for you. There is a peptide that you might want to try. Thought I heard someone talking about the, who told us, was it Jay or someone else?

Someone else. So, so you might, there, there's an actual peptide that you could take, it's actually, you can prescribe it, you get it prescribed, that helps a person's bladder relax a little bit so they can sleep throughout the night. So I pee myself instead? No, no you don't pee, it won't wake up. You know how you always, you've said for years

since you were a kid. Yeah, oh yeah, yeah. That you have to wake up every night? So I also heard that it's not because I have pee, I wake up and then that's what makes me, and then I have to. That's what I thought. That's what people have told me.

Until. I certainly don't feel that way. No. Because I know, like if I actually discipline myself to not have any fluids, like hours before I go to bed, which is really hard to do for me, but if I actually do that, I can actually sleep through most of the night.

No, it's called. So I don't believe it's a I wake do that, I can actually sleep through most of the night. No, it's called... So I don't believe it's a, I wake up and then I have to go pee. It's like, I have to go pee so I wake up. Oh, Doug, look it up. Mira Begron, M-I-R-A-B-E-G-R-O-N. Can we talk a little bit about, I know this isn't like a peptide day and stuff like that,

but I am, because we just got back and Jay gave me the sex peptide. Can you tell me a little bit about it? O-P-T-1-4-1? Yeah, can you tell me a little bit about it? Oh, PT-141? Yeah, can you tell me a little bit about it? I don't know anything about it. That is a peptide. It works on the melanocricite.

I don't know how to say it. These are the receptors that you can activate and get your skin to get darker a little bit. One of the side effects was increased libido. Oh, is that the same supplement that we, or the same peptide that you could take to make your skin to get darker a little bit. One of the side effects was increased libido. Oh, is that the same supplement that we, or the same peptide that you could take to make your skin tanner? It's similar.

Oh, it's not the same? It's similar. Cause I thought that sounded like a different name. No, so it's similar, but one of the side effects was that people's libidos would go up, but it's also high in other side effects like nausea and face flushing. So he was saying that he has a version of it or whatever that, yeah.

So I might get horny But I might throw up on my wife. Yeah It kills the mood totally totally different genre, but yeah, I don't know anyway, so oh say okay mirab Maribor ground I think I'm saying it's a prescription medication, but it's also a pet I use to treat symptoms of an overactive bladder and adults And you can give it to children three years and older. So overactive bladder. I'm totally down, I'm totally down to try it. Yeah, and you're supposed to take it before you go to bed.

Yeah, I'm gonna try it. Do you know why I heard about this? Why? Here's the wonderful world of bodybuilding. Damn. It's a beta three androgenic receptor agonist. So you know what are the side effects is? What, I get muscle?

Leaner. I'll get leaner too. is? What, I get muscle? Leaner. I'll get leaner too. Yeah, yes, of course, bodybuilders are like, hey dude, take this. Before you go to bed, you'll get leaner. I mean, I would totally be open to it. I mean, just because that, I know that impacts my sleep. I wonder if that's what you have.

Doug, look up, what was the title, what was that called? Overactive bladder? Yeah, look up overactive bladder syndrome symptoms. Let's see if it's Adam. Let's see if it lists Adam. I mean, you see it's a picture of me. No, you don't. Like if it talks, like let's read it and see if that's-

I mean, I have a feeling it's gonna- You imagine I just diagnosed you after years of you be struggling with this problem. I mean, I don't even know if I need someone to diagnose me to tell me I have an overactive bladder. Urinary urgency, a sudden strong need to urinate That is difficult to control frequent urination needing to urinate more than eight times in a toy fire period. That's all me Nocturnia nocturia, excuse me waking up two or more times a night. That's all me So ever I checked all four boxes urge incontinence leaking urine when there is a sudden urge to urinate doesn't happen. Okay

Pelvic pain or discomfort. You don't get that either. So long as I shake really well, I don't have any of those problems. You're fine. What if, bro, what if we just figured out that you have this condition? I'm certain I have that condition,

but I didn't, like what does that? I'm gonna get this for you. Let's solve it though, like that's the real thing. What if you took this and it fixed it, and you had the best sleep of your life? I could be life changing. Could you guys imagine? Could you guys imagine right now if Adam's irritability is

a result of that? That has nothing to do with it. You wake up two times every night. That would make anybody annoyed. Environmental. What if you have a face mood? I mean, if you've been doing it your whole life like me, you've got it down to a science.

Hence the, you know, like not like sitting down to pee. Like I wake up and I don't open my eyes. Yeah, I'm awake. I'm very, I'm like sitting down to pee. I like I like I wake up and I don't know. Yeah, I look like I'm awake I'm very you know I'm like but I'm like I keep my eyes pretty much closed make my way to the bathroom do my thing and then come back I'm trying to times every night at least two times every night. Oh my god. Yeah. Yeah, bro. You have overactive black I'm more like I'm more like Two to four are pretty is pretty right ever since you were how old? As far as I can remember you have

Overactive bladder syndrome. I mean I had no idea there's a name for it But I think it's all what you love your friend salad I mean, I'll love you if you fix it if you just diagnose me with a term that doesn't do me any good I don't care now So I was totally thinking about you because she's talking to somebody else it was was they were talking about this like peptide. That's a fat burner It's a beta-3, you know, you know receptor, you know agonist or whatever which you target that receptor in it Your body burns more calories. So like clean butyl is one of those things, right? Yeah, but apparently this is like it doesn't feel like clean butyl and blow ice talking to me about it

I'm like, what's it used for? He's like, oh Overactive bladder syndrome like what's that? So he's telling me, and I'm like, immediately I'm like, Adam, I gotta bring this up to Adam. I wonder if that's what he has. Totally me. That's wild. That's wild. What are some of my, do I have any bad things I should be looking for?

Because I know everybody tries to tie it to prostate stuff, but it's like, no, this is it. But you had this since you were a kid. Yeah, my whole life. It runs in my family. You know my uncle. There should be a genetic. Yeah, both my uncle and my cousin, we all are like that. It runs in my family. You know my uncle. There should be a genetic.

Yeah, both my uncle and my cousin, we all are like that. It's like the big joke. We all go to the restaurant together. We're all in the bathroom every half hour. Is there a connection to neurological issues, Doug? Look up overactive bladder syndrome and neurological issues. Let's not scare Adam. Maybe we should. This is what you do to yourself right here. You go down and you start with, I got this thing, and then now let's see all the bad things

that are connected to that. Oh my God, I'm gonna die. Well, I mean, it could. It's obviously coming from a neurological standpoint. Well, it definitely can't be good for sleep and overall health. Are closely related with neurological issues. So it could be, yeah.

You have nerve damage? Maybe nerve damage? But also not. Also, because I did read up a little bit on this. Interesting. Well, bro, if we fix this, this will be life changing. I mean, I'm totally down to try it. I mean, it absolutely could be life changing.

I couldn't imagine. I don't even know what it would be like to have a week of full night of rest and not waking up one time. That would be weird. And you think, like, be honest, you think that doesn't make you more irritable? I don't think so. I mean, maybe, I mean, I definitely don't think it's helping. I'm so motivated to fix this.

Yeah. I was like, I can lose my edge. He can be too chill. Yeah, bro. So like I'm so passive. Then after that, it's like, oh, no big deal. Yeah. What are you talking about? I don't know. You want to discount? Sure. We'll give you a discount. Yeah.

No, get him. Yeah. That's part of my edge maybe. I don't know. So it's not that you're going to go back. Yeah. But I would love to see what it feels like to to get that kind of sleep. I had it done like twice. I hate those, that was bad.

That was awful. All right, anyway, I have a study on green tea. Green tea study, that's kind of cool. A new study finds that men aged 45 plus who drank green tea daily for over 20 years had 30% higher testosterone, 27% lower inflammation, and 32% lower insomnia scores compared to non-drinkers. That's 20 years though.

Now, EGCG, which is one of the components in green tea, is anti-inflammatory, so that makes sense. Higher testosterone, that's an interesting one. I'd like to see if there's a healthy user bias. People who drink more green tea are more likely to do these other things, you know? So, but I know that EGCG is in some testosterone boosting supplements because of some of that data.

That's kind of cool, huh? I used to drink green tea like crazy. I had a question for you guys, this is along the lines of what we were talking about the other day. I was going through those table of questions. I had another one. That was really cool for everybody if you Had an you had an out you're stranded on an island, okay? Myself well, here's your option either by yourself or with your worst enemy. What would you choose and why? Oh worst enemy? Click you're quick easy. Well easy

Oh, worst enemy. Quick, you were quick. Easy, easy. Wow. Yeah, easy. The person you hate the most, huh? Yeah. That's still another person. Either we make friends or I have food.

Ooh. Yeah. I didn't think I'd process it like that. You know what I'm saying? Yeah, you could eat them. Yeah. That's the thing about this. You're also fighting for resources initially.

Oh, that's also true too. You gotta share the bananas. Yeah. What would you do, Justin? Yeah, I'm kind of, I would have to have my enemy I think. I think anytime you have an extra person around as much as like it's a pain in the ass, like you can get a lot more accomplished. Yeah dude. And so, but yeah like I mean he might not be there very long. Yeah Circumstances would would would think about the circumstances. You're both

Trapped listen don't watch the loan enough like I think I've watched Cuz I've watched alone in those. Yeah, I know how like they're all trying to figure out like And I'm not saying I disagree with you guys What do you say? I'm gonna be by myself. Oh, see, so I mean. That's because you're a hermit. Very Buddhist. I'm a hermit, yeah.

You're very Buddhist of you. Yeah, no, I'll just sit and. Because I mean, those are some of the most happy, peaceful guys, and they're. No, they're disconnected. Well, are you trying to get off the island and like leave? No, you're stranded, you're stuck there. Like forever. Yeah. Yeah, then I'm by myself.

Yeah, oh, so you're by yourself now you switched Huh? Yeah, and you for sure. I feel like I feel like Being alone. Yeah, I don't you guys don't realize this Obviously being alone is one of the worst tortures you can that's for you and I dog No, that's like somebody's trying to kill you all the time. That's not very good Is your worst enemy gonna try and kill you? Who knows? I don't have any enemies, so I can't really think of that. That's also why he's so quick.

Yeah, but think of the person you like the least. Sure. Go through your head of people you can't stand, you would still want them on you. I think the circumstances would be- I mean, I would too, because I think I would win them over eventually. Me too.

That would be my strategy, be like, I'll find a way to like them. Yeah. You know what I'm saying? Or I just wouldn't let the fact that I don't like them bother me Yeah, you just live on the other side all of here, but I mean think about that I hadn't thought about that like I could kill them if I needed to yeah, but that would also Alone I know that's

Same like guilt all by yourself would be awful It'd be an event though, you know something something exciting. Yeah, but short, be short-lived. But I actually didn't think the thing that you said that makes a lot of sense too is sharing resources. You're on a stranded island and you don't have a lot of resources. I don't have an enemy that would try to kill me. I can't think of someone that I would, you know what I mean, that would try to kill me, that I know.

But catching fish, you're definitely going to, like somebody else there to help would be vital. And think about, okay, if the question was posed like, you alone or you alone with like a psycho killer, well yeah, alone, but my worst enemy that I can think of isn't a psycho killer. Yeah, no, I think it's more like, you're thinking of the people, a person you despise

or don't like the most, you know? So. Circumstances would cause, I believe, peace between those two people. I think so too. If you're stranded on an island. It's like, what else are we gonna do? Yeah, yeah, yeah.

We gotta work together. We might as well be friends and forgive each other. I mean, I imagine that's probably what part of the exercise is, is like, you know, you really don't like this person, but imagine if you were on an island and they're the only person, you would find a way to mend those things, right?

Or work together, and so maybe that's what the exercise is really all about, is like, you better that than to be all alone, but it's because we have this luxury of all kinds of people and it's like, so I can choose to hate you. What's one thing if you were trapped on an island that you could take with you by yourself? One thing, just one thing, what would you take? Your iPhone? It's stupid. Well, I mean...

No reception. Okay, okay. So not that. So something else. Probably the Bible. Really? Yeah. That's not bad. That would, because you could state. I'd take a fishing pole. Well, okay, so something utility wise.

Anything, I'd take a fishing pole. Okay, well then yeah, no, I would take like a knife or a fishing rod or a gun. Gun. Yeah, if you ran out of bullets, what are you going to do? Yeah, yeah. Fishing pole, you could catch fish all day. You could also make a fishing pole though too. So, fishing line is.

I would. Big ass. As a fishing line. Yeah. You ran out of bullets. What are you gonna do? Yeah fishing pole you can catch you can catch fish I'll get also make a fishing pole though, too So with fish fishing line is I want this big ass does a pole come a does a cult But does the pole come with a fishing line because then that's complete fishing. Yeah, well, it's kind of like cheating then The gun comes with bullets too. Yeah I'm going Flint cuz that's pretty good. Why would I mean starting a fire is everything? Yeah, it is

I don't know how to start a fire And you could use stuff on the island to create your own Makeshift fishing net and fishing pole you watch alone you can see you can do that stuff You gotta figure it out. But yeah, I feel like I'm dead bro. If I'm an island my dad I don't know how to do anything. I think you'd be surprised. I think I don't think I'd be surprised at all. I surprise myself sometimes when I have to do something. You know what I'm saying? It's like, what would I just do around the house

in the day, and Katrina was like, she was so amazed. I was just like. She'd put up a painting. Yeah, something like that. It's something like that. Ooh, yeah. Oh, I could do this? She was so impressed that I could do that.

You know what I'm saying? It's like, it's because I don't have to, that it seems like I can't. I'm convinced my wife tries to make me feel better about the fact that I'm not good putting things together because she'll take my stuff from Amazon. Yeah. And she'll, part of it is because this is how

she gets me to put shit together, she'll start it. And she'll always be like, I can't finish this. Can you help me? That's just a smart strategy. That's just a smart strategy. But then I'll like put it together. You know what I mean? I'll feel kind of like, oh yeah, there we go.

I did something cool. I mean, I have moments where I enjoy it. I don't care, I wish I can remember what the hell I was doing, I was doing something the other day and it was like an all day thing of working around the house and sometimes it's very rewarding to do it. Other times it's annoying. So it really depends on the, I guess.

If I have space for it, I actually enjoy it. Yeah, I think that. I like manual labor. I think that's the way to look at it. It's like if I have space for it and it's like, and that's what it was, it was like a day where it was like, you know what, and I didn't go to the gym, so I'm going to do this manual labor all day, and so I'll feel good, like I've exercised and moved, and I accomplished something for the house or something.

It was like, okay, makes sense, but most times it just makes sense. You know what helps me with that is listening to music. If I listen to music that I'm really into while I'm doing something productive, it completely changes the experience. It's now enjoyable. Now it's like a totally enjoyable experience. Oh, I remember what it was. I had to take down all the... Did I tell you what happened to us with the Best Buy TV things? This was the dumbest, most ridiculous thing ever. This is so stupid. This was the dumbest, most ridiculous thing ever. One star. Oh yeah, I'm like so, in fact, I'm glad we bring this up

so I can throw shade on the company. I had a really bad experience too. Bro, listen to this. Okay, so first of all, we buy those new picture frame TVs. Now when you are in the store, they advertise these things, it's so amazing that they're flushed to the wall, they're like a picture frame, and then that. Well they they don't tell you and they don't show you in the store because it's hidden behind the wall or wherever is that it you have to have this

big old box with a wire attached to it. I'm like well that's stupid that defeats the whole that defeats the whole purpose. So I didn't know that till I already paid for it paid somebody to mount them and do that and they show up there and like now I've got this ugly wire box hanging out on this and the whole point was to have this kind of TV. It doesn't look like a TV. It's like a picture frame. No picture frame has a wire and a box hanging to it. So I was already upset about that.

And I was like, okay, this is lame. Well, so I tell Katrina and I'm like, call in, you know, we may as well switch these out, or put back our regular TVs. So we find out that in 30 days, they're coming out with a wireless version of that. Now luckily, I'm like some gold member person or something, I have no idea, but they're like,

oh, you can actually, you have up to like 90 days, they're like return anything, no question asked. What about that? I was like, oh. So switch it out wireless. Exactly, so I'm like, cool, switch it out. So that was like, okay, that's gonna be the fix. Now I also had to, because it's new technology,

same exact thing, just wireless. Now it was like an extra $1,000 per TV, which is stupid, right? But whatever. So I do, I pay the fee. So we had them already mounted up on the walls, the other ones, and they say, okay, we're gonna exchange it.

Okay, so took us like weeks to get someone scheduled to come out there. So the dudes show up, right? And so they're there to mount the new ones. Yeah, yeah. So they, well, they're there to switch them out. No, pick up the old ones. Well, this is what we're under the, we're under the oppression. They're here to switch them out, take the old ones off, take them back with them, put the new ones back on. So they show up and no, they're not those guys. So the guys that just take this, take these and then we have to schedule the Geek Squad to bring the other ones out. And so they get there to come get it and they go, oh they're not off the wall, you have to have them

off the wall. We don't just, we don't, what are you saying? You guys put them up on the wall. We paid you the extra money for them. They put them up on the wall and they won't take them down to take them back? Yes. So they have to leave, so then I have to schedule again, listen to this, it gets crazier. I have to schedule again these guys, but this time I have to pull, by the way too, same exact f-ing mount. But I have to take that mount, that TV, completely off and ready for them. So you have to give them the mount back so they can put the exact same mount back on? Yes.

And not only that, but those guys aren't the guys that do it. So I have to schedule that appointment for them to take the TVs that I have to take down myself. See, this is when I'm happy AI's gonna replace me. Oh my God. And so then you have the books. So anyways, I got so frustrated with it to save the time, I'm like, just let's go get the TVs.

I'm gonna mount them. I'm gonna put them up myself and everything like that so we don't have to wait for this whole bullshit game back and forth. So anyways, I ended up doing all of it. So you took them down. Yes, I took them down. You put them up.

Yeah, I was. Katrina was in front. The holes right in the wall? Yeah, yeah, yeah. There's only like 70 holes in the wall. Yeah, dude. You can't see it's behind the TV. You don't say it doesn't matter.

So that's why I did. Oh, you misled the other one. I hate that, dude. But it got there. But I mean, how annoying is that? I mean, what a terrible. And then I found out, too, that they were going to charge me again, which is what made me finally

do it. All right, now it's a principal thing for me. You just reminded me. That's like, I'm like, now it's a principal thing for me. You just reminded me. It's like, I'm like, dedicate, I'm doing this on Saturday. You just reminded me of something that's similar. Like, you know, my wife will never order a wedge salad. You know why? Why, I love wedge salad.

Because she's like, it's the laziest salad ever. You didn't even chop it, you just gave me a big piece of push, it's like, all it is is a salad without you doing anything. It's a quarter of a. And it's more expensive. Hand of lettuce. And I laugh, because I'm like all it is is a salad without you doing Lettuce and I laugh it's true Chop a wedge they drizzle they just throw in the bowl and portion stuff It's my favorite I love wedges cuz you like all the dress

Anyway, I gotta bring up a study on sodium and low carb diets. So they did this study on low carb dieters, keto dieters, and found that when they supplemented with four to five grams, not four to five. That's like four packets of element. Wow. Four to five grams, they had excellent performance. Interesting, so there's still upward,

because I know you- You gotta take, listen, when you go low carb or no carb, your body gets rid of water, you need more sodium to hold on to that water. Well, I know, I've heard you recommend to people before who are live callers that are doing like lower carb, or they eat really clean, and you tell them to go one, at least one, if not two packets a day,

but it sounds like there's positive benefits- Well, four to 45 grams total. So if they're getting sodium from their diet also. But if you're low carb, we need you. Yeah, but if you're low carb, what would be some of the symptoms? It's like diarrhea, like if you have too much sodium. Oh, too much.

Oh, high blood pressure. You might get diarrhea. Yeah. But Justin, if you're eating a whole natural food and you're eating low carb You it would be hard. Yeah. Yeah The amount of elements you'd have to eat drink to go too high because I Remember I told you guys I used to have this article and I kept it on my by my desk at the gym back in the

days to show people like the amount of sodium that was now granted this was also when we used to think sodium was bad and so that's why I used it and kept it up there but that you could like dump salt on every bit of your whole food and for a week I think it was a week of like three meals a day whole foods salting the shit out of it one McDonald was one eating out meal it was like that how, and they had to like show them the amount of salt. It's like crazy amount. So the amount of people that eat out

and get that much sodium. I'm fully convinced that every time, whenever people go low carb or no carb and they get keto flu or they feel terrible. It's gotta be related. It's the sodium. Oh, I think you're right. And I know this now because I've had enough people do that.

And then you bump that. That's right, and you go, hey, take an element packet, let me know how you feel. Oh, I think you're right. And I know this now because I've had enough people do that where I go, that's right, I go, hey, take an element packet, let me know how you feel. And they'll drink it and literally 10 minutes later, they're like, oh, I feel good. I agree. I'm back to normal. Yeah, I totally agree. I wanna talk about the video series that you guys both did

and so now I guess it's my turn or Doug's turn. Yeah. The video series. We're gonna do it. YouTube series. So, you know know I'm resistant because you know I'm trying to work on my relationship to exercise and you know because I have a little bit of his dysfunctional and I get a little

obsessive and you know a little you know I don't know if it's body dysmorphia still but there's definitely dysfunction going on there and a video series I was apprehensive because that's gonna, that'll trigger me for sure. Like I'm gonna get on video and now I'm gonna try and get more jacked or I'm gonna try and lift the new weight or like what am I gonna do type of deal. But I think you might have convinced me Adam to do it and just be real and talk about how like that's the idea. The idea is to do the series and work on my relationship to exercise, focus on health,

maybe mobility, measures that are not going to push me in an unhealthy direction. It'll be interesting, dude. I love this. And the reason why I was so aggressive with pushing you to do this, because I actually think you are going to help a ton of people. I think there's a lot of people that listen to this podcast. There's a lot of people in the health and fitness space that are, we talk about it all the time. We say like some of the most obsessive people with bad relationships with exercise are the

fittest people that we all admire and look up to. So I think you sharing and being honest with people that you are aware of that, because the rest of them are all in denial. The rest of them are still selling it as a healthy way to live, but you being honest with the audience and saying, hey it's a hard thing for me and this is what I'm doing to work on it, I think will be, one, I think it'll be therapeutic for you, two, I think it actually is gonna reach and help a lot of people. Yeah, so that will probably be the direction and I'm, you

know, I'm open open book with stuff that. So I'll be talking about all the things that I'm interested in, including my spiritual journey, which is closely connected to me addressing this with fitness. So we'll see. But, you know, I was apprehensive because I'm like, man, what am I going to do? Get it like a fitness goal? You know, I thought I'm gonna get deadlift something. I'm like, that's going to pull me right back into the spiral that I've been trying so hard to get out of. Yeah, opposite. Which is great because I think you doing that is different than, like, I did the aesthetic goal,

Justin did the performance goal. Now you have a more, I think, longevity. Zen holistic, yeah, longevity focus. Healthy relationship with exercise and nutrition, which we communicate and talk about all the time. So I'm actually really looking forward to the conversations and the workouts and the stuff that you do and have I think that it's gonna be Great for the audience. Yeah, so we'll see we'll see but I think that'll be that that's the only direction I can think of that Will be authentic because that's important

I'm not I can't do something that's not gonna feel authentic and what would feel inauthentic for me is to push a fitness goal because it's so against what I'm working so hard to do. It's a back and forth struggle. Yeah, less of being inauthentic and more of like that's like the opposite of what you're trying to do right now. That's what I mean. That's why I wouldn't be authentic because if I'm gonna do that, it's like counter from what I'm really trying to work on right now with fitness which has been this lifelong Well, not lifelong, but a lot of my life struggles. No, I think this is I think this is great. I'm excited for it I'm because Justin has just wrapped up right?

This is wrapped up and so it's 315 jerk for us Anyway trainers and coaches, we're still hiring. It's a slow process because we only want the best. So if you want to be a trainer, actually work for us, go to mindpumppersonaltrainer.com forward slash apply. If you think

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Go to butcherbox.com forward slash mind pump. You'll also get $20 off your first box and free chicken breast ground beef or salmon Included in every box for free for an entire year back to the show Our first caller is Kimberly from Delaware Kimberly. How's it going? Hey guys, how can we help you? Thanks for taking my call you can call me Kim I'll go right into my question to preface this, sorry if you hear any screaming children. So I'm a 34 year old mom of two. I have a four year old. I'm currently

14 weeks postpartum. I had an uncomplicated vaginal birth. No tearing, no epidural, not to brag, it's a long story. But I'll say that recovery has been much smoother than with my first birth, which I'll credit to lifting weights consistently three days a week, along with pelvic floor therapy during pregnancy. After being cleared at six weeks, I eased back in with light dumbbells,

mobility, pelvic floor work for another six weeks. I'm still in pelvic floor therapy really just working on that connection back to my deep core. I just started MAPS Muscle Mommy last week. Now, pre-pregnancy, I was in the best shape of my life, like aesthetically, like I felt great. I hadn't given birth in four years,

so I was far away from like that postpartum part of my life. I've been lifting consistently for two to three years. At the time I was doing a little more volume, like a four day upper lower split. I worked with a coach who taught me how to track macros. So basically I was like really lean pre-pregnancy after a 12 week cut. And I was only in maintenance for like 23, 2400 calories, a weight of like 123 to 125 pounds.

Realistically now I have three days to get into the gym. I try to walk like 8000 steps a day. Sometimes it's a little more. My question for you, did you ever have a problem with your body? I mean, I think I've had a lot of problems with my body. I have three days to get into the gym. I try to walk like 8,000 steps a day. Sometimes it's a little more. My question for you, just after giving you that background. So now that I've started MAPS Muscle Mommy,

A, is this the right program for me at 14 weeks postpartum? And if I'm only lifting three days a week and not looking to do extra work at home, are the trigger sessions necessary? And secondly, I am breastfeeding and for me, you know, fat loss, like I'm sure a lot of women have this issue, but I hang on to fat. So I know that I might not be able to obviously focus on fat loss until I'm done nursing, but what are realistic expectations for me to potentially lean out a little more in the

future without compromising my recovery? Yeah, really good question. By the way, you did everything right. You did everything right. Everything sounds amazing. I'm super happy to hear about the uncomplicated childbirth, the pelvic floor exercises, the strength training leading into it,

the fact that you were in a cut and shortly after when maintenance still got pregnant, which means you were healthy even in the cut typically. Like you are doing absolutely great. Typically muscle mommy this soon. A little early. Is a little early. Now that being said,

there is a bit of an individual variance because we're so fit going into it. So you're gonna have to really pay attention to your body and also have appropriate goals so that you don't compromise things like your functionality and your health. Because here's the reality. I'm gonna have you answer this,

because I've never had babies, I've never carried babies, I should say. That we know of. Yeah. How, especially with your first child, how shocking and insane are the body changes during pregnancy for a woman? Oh, I mean, it's a mind fuck, you know. You know, it is, and

I've always been like a pretty petite person, and so for someone who's like short, like a short stature, like you just feel like you're growing at an uncontrollable rate. So yes, it's shocking. It's shocking. With my first pregnancy though, you know, I was one of those who I was chasing the cardio. I was like the boot camps, the hit, like even postpartum. And so while now like the changes weren't as shocking, like, once you've been through it one time, but, you know, I will say that I think that the strength training is kind of what, like,

changed the game for me for this recovery, even though, you know, I'm still feeling pretty large as we speak. It makes a big difference, but the reason why I wanted to say that, I mean, it is, to me, it's the most, one of the most fascinating things is to study how the female body, physiologically, forget the psychological and emotional changes, which up to sounds, it's hard to go to sleep. Your body completely gears itself to hosting this child and keeping it healthy. And so everything in your body is like I don't care what your goals are, my goal is let's have this baby be healthy. And so one of my favorite

pictures is an anatomy picture of a nine-month pregnant woman and to show where the organs and everything go to make room for baby. It's like, how does that all fit up in your chest cavity? It's pretty wild. Your body goes through this incredible, miraculous, amazing, but also shocking change. What we tend to do is after having a baby, we're like, let's get back. Let's get back to where we were. Man, that took nine months, which sometimes when you look at the changes're like, let's get back. Let's get back to where we were. But man, that took nine months,

which sometimes when you look at the changes, like, oh my god, all that happened in nine months, but it's still nine months. And you're also breastfeeding. And there are hormonal changes that occur during breastfeeding that, again, your body's gearing. It's really organized in a way to provide sustenance to this baby, and it really doesn't care about your fitness goals, it really doesn't care. So really the idea, the goal during this period of time is to just be healthy and functional. You also have the complications, besides breastfeeding, the complications of I have another child,

which is just wild, you have one, now you have two, so it's like okay, I gotta think about this. Your sleep is, even the best sleep postpartum is not compared, you can't compare the sleep you had to before you had kids. Like that was like beautiful, worry-free sleep. Now you have two kids, you got an infant, so it's very, very different.

And so you have to consider all that. So the goal should be, if you wanna do this in a way that is satisfying and that will bring you joy, is how do I do this in a way that gives me the functionality, the energy that I need to care for these kids and to remain healthy? And whatever I look like as a result of that, so be it. Now I'll tell you this right now, the way you'll look if you follow that remain healthy. And whatever I look like as a result of that, so be it. Now I'll tell you this right now,

the way you'll look if you follow that is healthy. You might not look shredded, you might not look jacked, but you're gonna look healthy, okay? In my experience, and one of the things I hate about social media is it paints these ridiculous, unrealistic expectations for everybody, but it really does this for women postpartum. It really does this.

And you have these like fitness fanatic, body obsessed, orthorexic women who are like 12 weeks postpartum and they show their body and you're like, okay, I guess this is possible. Well, yeah, if you're a psycho and if you're unhealthy, maybe, but in my experience training many, many women pre, during and post pregnancy, they don't feel fully 100% like they used to.

After a year. Usually it's between one to two years. In my experience, it's usually around two years. Usually when the kid is about two years old, they're like, oh my God, I feel like I used to. Okay? So really it's going to be about functionality and feeling good. So Muscle Mami potentially could be the program. Map Starter typically is more appropriate for the first

three to four months, usually in my experience. A lot of this is going to be based off feel. I think you should skip workouts when you have poor sleep. I think walking is great and I think when you feel good you go a little bit harder but really judge everything based off of the energy that I have to be a mom because that that's the best barometer during this period of time. It also leads to the fastest recovery in my experience because in my experience you have with with women who are fitness who are dedicated to fitness they almost always overstep it's like that's always the balance is like doing too much so that would be my advice I'd

say all in all I think you you're kicking ass and the decisions that you've made the things that you did before the things you're doing now I think you're right on track I guess the only question that I would have is I'm just because I know in your question you had written or what you wrote in, that you had tried MapStarter, but you didn't like the programming. I think I just would want to hear what you mean by that. So maybe it gives me better insight.

So I guess I probably shouldn't say that I didn't like the programming, but for me, I looked at it and then the I was You know the four days and then I want to say like maybe three trigger sessions and one rest day It it overwhelmed me personally Only because you know and I'm sure that there's a way I could maybe modify it or just Follow it and do three days a week instead, but um I guess The reason I kind of was like, I don't know. Yeah, it kind of I looked at it

I was like, I know I cannot like commit to Four days. Okay, like even if it's from home. I was doing, when I had one child, which is like a vacation in comparison to nothing too, and plus he's four, so I had a lot more time and a super flexible job, so the four days was really doable for me, And when I worked with that, with the coach and trainer for my cut, you know,

it was like a pretty decent amount of volume. I don't know that I ever will be going back to four days. I really, you know, and I know you guys even recommend just two to three. So I, the reason I didn't, you know, to answer your question starter, the four days, you you know kind of threw me off and I was like, I don't know That helps. Yeah that helps because And that makes total sense and what if you were my client what we would do is we would we would just modify

Starter I was looking just to make sure because sometimes what some of the other starter was is too basic easy I wanted something more challenging. And then the insight I get from that is like, okay, well, I'm gonna have to pull the reins back on her. She's gonna be trying to do too much too soon, too fast. But if it was related to the days a week, I would have modified that because the exercises that are in there are more appropriate

to where you're currently at right now. That would serve you better than muscle mommy in regards to that. But other than that, that's that would be the only challenge. Two things I'll tell you that I think will help. One is when you have a program like Starter, I know it says day one, day two, whatever. When you can work out, that's the workout that you're doing. And so don't worry about the seven day schedule. It's just, this is the order. So this week.

Workout twos whenever you want it to be. Right, so this week it's two, next week I did three, the following week I did one, and you just follow the order, totally fine. The second thing, in my experience with busy moms, especially postpartum, some of the best results they ever got was rather than doing a full workout, is they would do an exercise or two at this time and then later in the day, oh I got five minutes, I'll do another exercise, oh I got another five minutes, I'll do another exercise. And so they were just kind of spreading it out throughout the day. Great results with that. Great results in consistency. So you don't have to do the whole workout all at one time.

You can literally do a couple sets here, a set there, whatever, if you have the physio ball and dumbbells, which is what that program calls for. And again, in my experience, it led to more consistency and better results. Yeah, and I would say to that point, Sal, the old me would probably be like, as much as like, I mean, my body was like a Picasso like a year ago. It was like, I miss that, but I also, having learned from listening to your podcast, I

understand that I'm not chasing an aesthetic goal right now that I do want to be just functional and healthy even though it's hard to button my pants. So you know, it is important for me to remember that. The second piece of my question was just about the trigger sessions. How important are those to you know, context, the results context matters. Yeah, context matters. Right now the what's going to get you the best results is the appropriate level of exercise based on the context of your

life. So if you don't do trigger sessions, then not a big deal. That's totally fine. It's completely fine. Okay. That's it. Yeah. Can I send you maps 15 if you don't have that? Because I think I like that program for you as well at some point too. Yeah, that would be great. I don't have that one. Yeah, we'll send that to you. Awesome. And was this is this a baby girl baby boy?

A girl. Oh, I have a three year old boy. So this one's a girl. Oh, great. That's awesome. Congratulations. Thank you, I appreciate it. You got it. We'll send you 15, okay? You're doing good, Kim. Keep it up. You did everything right.

You did everything right, so. Yeah, just keep listening to your body. Good to hear. Thanks, guys. You got it. Bye. I love those kinds of questions. I like what she said.

Having one was a vacation compared to two. It's so true. You know what's funny when you talk to people with like four, they're like, how do you do it? And they're like, after three it doesn't matter. It's all the same. Yeah, dude. So yeah, but you know, I just want women to understand this. The reality of fitness pre, during, and postpartum is it's a year or two, typically two, so you get these fitness influencers that give just the worst expectations that just I've never seen it in real life. It just doesn't work that way. Yeah, I mean the big thing for me was to hear her say that the reason why she didn't like starter was just because it she saw me days a week it was. Yeah. What I was

concerned about was... Oh, it's boring or easy. Yes. It's not hard enough. And then that would tell me, OK, she has a tendency to probably over train, but she did all the right things. So as long as she listens to her body. And I'm glad you touched on the following the program that way.

I think sometimes people get so hung up, and it's got to be this schedule. Yeah, schedule in the week. It's like, no, stretch it out. Stretch it out, it's not that big of a deal, especially in this context of like, we really wanna make sure that we're paying attention to nutrition and sleep and stress

and all the other things that come with having two kids. That becomes the biggest priority in staying healthy and then yeah, we work out when we can work out. Our next caller is Amanda from Massachusetts. Amanda, what's happening? How you doing, Amanda? Hello. Hey guys. How are you?

Good, how are you doing? We're doing good. How are you doing? Good, thanks. First of all, I have to say, love your stuff, you're hilarious, you make me laugh every time I listen to you guys and I've just learned so much from you. Awesome. Thank you.

Great. Yeah, you're welcome. How can we help you? Okay, so basically I'm doing my first bulk and cut. so much from you. Awesome. Thank you. Great. Yeah, you're welcome. How can we help you? Okay. So basically I'm doing my first bulk and cut. So I bulked over the winter and now I'm doing my cuts. I'm six weeks in trying to do it for 12 weeks, but the number on the scale is just not budging

at all. I'm about three to 400 calories in a deficit of about three to four hundred calories and I don't think I could do any more than that. I'm pretty hungry. So what do you guys have to say for someone who's doing a cut whether it's their first time or their 12th time who's not seeing progress on the scale? How do I keep going and keep moving along? Well, hold, okay, hold on. Cause I'm reading your question that you wrote in. Tell me about the caliper measurements going down.

So explain that. Okay, so I did start with the caliper. It's the first time I've ever used one. And I started at about 28% body fat. Again, and I wasn't quite sure how to use it, but I sort of took an average of all my measurements. So starting at 28%, but that has gone down to 26%. So I have seen that move a little bit, but nothing on the scale.

Well, Amanda, we call that the Goldilocks zone. That's like the, yeah, that's called your perfect is what that's called. But let me tell you, so no, you lost fat. Yeah, you's called your perfect is what that's called that but let me tell you So no you lost fat. Yeah, you're losing you're losing body fat. So Okay, so a couple things let's first two because I guess there's there is still some room for improvement. I would say this is amazing Where are your current calories at right now? How many how much you eating a day? I'm about 1700 to 1800. Okay, not too bad Yeah, and then how much what's your movement look like? How many times a week are you training? Do you check your steps like how much are you moving?

So I up my steps to about 12 to 15 thousand a day. Okay Usually I was at about 10,000. I'm working out Monday through Friday doing like strength and Pilates I kind of backed off of the heavy weights and just trying to focus more on my steps, not really doing too much cardio. Okay, that doesn't sound bad at all. How do you feel in the gym when you work out? How's your performance, how's your energy?

A little more tired lately. As the cuts, as I've gotten deeper into my cut, a little bit more tired. So not lifting as heavy of weights. that was another thing you know thinking if I'm I'm not gonna be gaining muscles so I felt like the scale would definitely drop but it's been a little frustrating seeing that but it's nice to hear that you guys think I'm on the right track maybe yeah so if you if I were to rank ways of measuring body composition change one of the worst ways is the

scale. So the scale measures total body mass which is body fat, water, muscle, organs, hair, like it's everything right. Calipers are a more accurate measure of body fat. Now there is a there is room for error with calipers, but the fact that it went down is a good sign. And so I would continue to test your body fat percentage with calipers every two weeks to see if it continues to move in a downward direction. If it keeps going down, if the next time you test it,

it's 25 or 24, you're definitely getting leaner. Okay? Regardless of the scale. Well, then that would mean you're building muscle. Now the question is, how am I building muscle if I'm not lifting as heavy? Okay, sometimes what happens is we're over training and not lifting as heavy means I've reduced the intensity, which might just be what your body needed to build a little bit of muscle. Yeah, that makes sense actually, now that you say it. Right, so, and you are doing a lot, like strength training plus Pilates,

how long- Plus 12 to 15. How long are your strength training sessions? What do those look like, Monday through Friday? I mean, they're a blend of strength and Pilates together, so it's about 40 minutes. What do you mean, what is a strength and Pilates blend? So it's about 40 minutes. What do you mean? What is a strength and Pilates blend? So it's just an app that I'm using.

It's the ladder app. And that's the program that I'm doing is kind of doing like lighter weights, but also there's gonna be a circuit of heavier weights in there. Lot of core, every day we're doing core exercises. Is there a reason why you're not following a maps program?

I haven't yet. Oh. I'm so interested, I hear all about them. I know there's so many. Yeah. Okay. It's just, I'm trying to start a program, finish it, and then I'm usually kind of something.

Yeah, we'll get you a better program. Stop that crappy program. Yeah. You want some magic? You want something that's gonna blow your mind? That is. And I'm not selling anything, so I'm gonna give you the right.

Give you the razzle dazzle. I'm gonna give you a MAPS program. Stop doing. Which one? Stop doing your Pilates mashup crappy stuff and do what we're telling you and watch what happens. And don't change anything else. Don't change anything else. Literally just change out the bad program

for a good program. That's it. Yep. Okay, and which one, which MAPS program would you guys? Do you feel comfortable with traditional strength training exercises like barbell deadlifts, squats, overhead presses, all that stuff?

I do, however, I kind of, I was getting sick of them when I was doing my bulk. I was just getting sick of throwing around real heavy weights and just changing on my plates in the gym and all of that. I like using dumbbells. That hurt my heart when you said that. I like it every now and then. Yeah, well I got two programs I can send you.

I got Math 15 at home. Well either Muscle Mommy I think or Symmetry if you like something different. Okay. So and you're in the gym five days a week? I have a gym at my house, but yeah. And you like dumbbell exercises? I do, yeah.

Let's go Map Symmetry. Okay, Map Symmetry. Yeah, and then. Keep everything the same and try the new program. Yeah, and you know what, let's have you back on in three months, because I can't wait to hear about what happens. Ah, okay, I'd love to do that.

All right, we're gonna send that to you. Okay, thanks a lot, guys. Now, don't do this. Don't add a crap load of cardio. Cardio or Pilates on top of that. And don't get super aggressive with your cut. Be very patient and smooth, and then do caliper measurements every two weeks, okay?

All right, I'm on it. All right, let's do it. All right, Amanda. Thank you, Amanda. Bye. Bye. She thinks we're funny, but she doesn't buy a mask for us.

Jesus. You see how I look to Justin? Because he's the funny one. Why you think I'm me, dude? I didn't tell her to do Pilates. That's actually good news. It's actually good news for a? I'm like, what's going on with my body? I'm like, what's going on with my body? I'm like, what's going on with my body? I'm like, what's going on with my body? I'm like, what's going on with my body? I'm like, what's going on with my body?

I'm like, what's going on with my body? I'm like, what's going on with my body? I'm like, what's going on with my body? I'm like, what's going on with my body? I'm like, what's going on with my body? I'm like, what's going on with my body? I'm like, what's going on with my body? I'm like, what's going on with my body?

I'm like, what's going on with my body? I'm like, what's going on with my body? I'm like, what's going on with my body? I'm like, what's going on with my body? I'm like, what's going on with my body? I'm like, what's going on with my body? I'm like, what's going on with my body? I'm like, what's going on with my body?

I'm like, what's going on with my body? I'm like, what's going on with my body? I'm like, what's going on with my body? I'm like, what's going on with my body? I'm like, what's going on with my body? I'm like, what's going on with my body? I'm like, what's going on with my body? I'm like, what's going on with my that it really is that even it's going to be foreign to her. Yes. And the beginning of that program is like isometrics. Yes. So I would have went maps 15. I would have kept it simple. She, she already, all those exercises, getting bored of that. It's like

two exercises a day, good strength training, no other bullshit with all her walking. You're not wrong. I would have rather seen her. I would have went went wrong I just I'm afraid that she'd be like boring because it's not enough. I think symmetry is more of that I think symmetry if you don't if you aren't sold on isometrics and know how important I did say we'd have her back on So maybe that'll motivate her to do it. Yeah that well that part I hope like I hope she's just like okay. I got to do this because these guys told me I got to follow it to Atee man, if you're watching this, please don't make me look bad these guys told me I got to follow it to a T. Amanda, if you're watching this, please don't make me look bad. Yeah.

Do it. But I mean, I think that her choice of programming, and of course, we're offending all the Pilates people that always get up in arms whenever we talk about how whack or weak Pilates is. It's activity. It's activity. It's good for Pilates. It's fine. It's just so...

It's just if you want to change body composition... It's so oversold on how good it is, though, for body composition. It's so oversold on how good it is though for building muscle. It's so oversold for that, okay? So everybody that I'm offending right now that does it, listen, it's great, it's not a bad thing to do. It's like telling, like... It would be like me saying, I wanna get better at golf so I'm playing basketball.

Exactly. It's almost as good as our trigger sections. Exactly, it is not good for that. They sell you on it that it's good for building muscle. No is not it's great activity it's good for you totally big fan of that being a part of your team but doing it with the intent of building muscle losing body fat it's a terrible strategy yes to lift weights our next caller is Brynn from New York Brynn how's it going hello Hello. How are you guys? How you doing? Excellent. How can we help you? Okay. So a little backstory. Um, I graduated college a year early and instead of sitting around and watching my friends have a really fun year or get stuck in a nine to five, I decided to move

to Sweden to work as an au pair. But my goal was to study how one of the healthiest countries in the world lives because I just thought there had to be a reason why everyone is so happy and healthy over there according to all the research. So I headed over there, did my own little lifestyle research, and now I'm a group certified personal trainer, a hot yoga instructor, and I'm working with a private personal training facility. And my question is, how do you actively go about inspiring subtle changes? I learned so much through like my experience in Sweden and how the people live that I really want to bring that back with the community aspect and all the things I learned, but I

am from a small town, so it's kind of difficult to get the ball rolling and spark that. So I just wanted your guys' insights on building community and growing that through pure passion and everything. Wow. That's great. So explain what you've experienced there in that town that you want to try and bring over. I mean, you're talking about connection,

but why are they connected, or how are you experiencing that? What are the things that they do that you have to do? One of those lifestyle elements you noticed. Just little mindset things, I think. Especially over in Europe, the mindset's just different on per se, like walking to the grocery store, connecting over little things. I live in a small town.

It's like the only thing to do is go to the bar, to be honest, like to be quite frank. And I just want people to know that there's, you know, I try to do these events like puppy yoga is going on, a workout class that's not scary. We try to teach people like fitness is fun and a foundation. It's not something to fear, but people are so comfortable with unhealthy habits that's just hairy to navigate. Okay. So again, the question is to bring the healthy stuff here to the US, to the small town, and kind of build that community.

It's gonna be focused around, like you said, community, and I would focus on groups of people that are already friends, that are already meeting, or a category where maybe they're underserved, like moms, maybe stay at home moms, bring your kids, we're gonna do some exercise, and really it's both. Yes, it's exercise, but it's also a great way

for them to connect and socialize, which is also very healthy and also very motivating. People love to show up to exercise groups when they're with friends, and it's something that they enjoy. So that would be one way that I would, I think, approach it. A church would be another one. You wanna make it about getting the group together

to really experience life together, and oh, by the way, I also can teach you guys exercise. I can also show you guys how you can feel better through that process. And by the way, I'm gonna let you know, Bryn, this is the secret to building a successful fitness business anyway. The average person doesn't become a fitness fanatic.

The average person doesn't wanna work in fitness, but the best way we can get the average person doesn't want to work in fitness, but the best way we can get the average person to create this lifestyle, this long lifestyle with fitness, is to show them how it improves the quality of their life. And so one of the things I would do with my clients, and I was well aware of this, I mean I had clients that were with me for 10 years, and they knew what we were going to do, they knew the extras, they had 10 years of experience, but why did they show up? They liked being there, and I knew that, and that was okay.

It was just really creating this great relationship with exercise and nutrition. So what you're trying to do is actually one of the key secrets to building a successful in-person fitness business anyway. Low barrier to entry, okay, to get people, and by the way, you could literally use the model here. What do we do?

We sit on this podcast and we talk and help people with their health fitness journey, right? It's absolutely free. So low barrier, really easy. It's like, okay, all we have to do is tune in and listen. And there's a percentage of those people that hear us continue to give value and teach and help. They go, you know what?

I'm gonna try one of them programs out that they talk about all the time and they hear them answering questions and helping all these people. And then they do, and then it changes their life. And then they tell somebody else and then they tell somebody else. And it's just a percentage game.

You just continue to add value to these people's life. You make it very easy for them to get to, so a walking group, a mobility class on the weekends, things that like almost anybody can do. It's not a crazy hard workout. It's just getting commune building community. While I'm doing that, I'm teaching all these valuable lessons that I've learned when I was over in Sweden and what I've learned through all my education, adding things to their life to make it improve. The more people that you impact like that, that you actually make improvement in their life,

the more questions they're gonna ask you, and hey, do you happen to do this one-on-one, or would you train me, okay, then I can train that person and I get them good results. It's just, this is business one-on-one. Now the thing that is challenging for people is they expect this to happen way faster than it does. I mean, when you look back at when we started this podcast,

we did hundreds of episodes before we made any dollars, and we were impacting thousands of people before it was even really a business. And so it just takes a long time. It's the battle of attrition and most entrepreneurs don't have it to keep going. And now those that are inspired and have this internal passion, like it sounds like you have for this, tend to be the ones that can make it because you're like, it doesn't matter if I get rich doing this or not, it doesn't matter because I just truly want to help and build community and help people and if you let that be your guiding light and you continue to do

that it will happen it really will. Yeah I think too just listening to like your grand vision and everything like what I would want to do first is really get involved uh in in the community find out like what the schedule looks like for events. If there's even parks or there's places where you can host things and events and start understanding all the different businesses in the community, introduce yourself to everybody in these businesses and start working collectively on some ideas. They're mentioning just going on a hike and like making an event out of that and You know bringing an already successful event into your town

You know things like that just to kind of start sparking something of interest That people can kind of rally behind but really it's it's about you spearheading it If this is really your grand vision like you need to be in there and talking to a lot of these policymakers within the community setting. You know what might be a good, like, specific for this, Brynn? So you were an au pair, right? So you were watching some kids when you were overseas? Yes, I was a nanny. How old were the kids?

There was a two-year-old, a five-year-old, and an eight-year-old. So what if you did this? Maybe we combine some of your experience with what Adam and Justin are talking about, what if you did this? What if once a week you organized a mommy and me hike or mommy and me walk with exercise? And it's free, you don't charge anything for it.

And you get together five, six moms and once a week you meet together and then what you're doing is going for a walk, you're talking with them, you're helping them with the kids because you have experience with that, and you start the workout or the walk out with some mobility and some stretching. And then we walk, and then after 10, 15 minutes,

all right everybody, let's pause here, we're gonna do some squats or whatever. And then you do another walk, and then you just kind of make it this thing, but then everybody's also talking and connecting, and then they love you because oh my gosh She's so good with the kids because that's a great skill and moms love that if you love their kids They love you And if you did this once a week like what Adam was saying and and you they start to love you and like you

Here's what's gonna naturally happen one of the moms is gonna have questions about nutrition The network starts another mom's gonna be like hey,, hey, what else can I do for working out? And you can give them advice and you can say, hey, if you want, I also offer one-on-one coaching and it's through text and we can also meet in person. And then before you know it, you start getting clients. But it starts out once a week with something like that, that's low barrier, like Adam said, it's totally free.

And I think it combines your expertise in fitness and the fact that you're probably really good with kids. You know, I grew up in a small town like that, one main road down the middle, four bars, and you know, everybody went to, and now there was a local gym there, and there was always a gym, one one gym that existed in that town and after college and I went on to the Bay Area and stuff I had a good friend of mine I went to high school with she

built an incredibly successful business fitness business there and if I had to tie it to one thing that she did really well was she did such an incredible job with the community thing. She was always throwing big parties and events and she had challenges and she had hikes and she just got in the community. It was like a thing to do. Yeah, she became the advantage she had. I was so surprised how successful she was financially because it never crossed my mind

that I think she could have been. I was just like, that's such a terrible place to go. There's nobody there. All they want to do is drink beer. But her, she thought I could be the one, I could be the fitness person of the town. And so she became that. She became the go-to person when it came to anything health and fitness related because, and because it was so small, it was pretty quick and easy for her to become that person. She quickly was known by every business entity that was there as this is where you go to.

If you have questions about health, fitness, nutrition, anything, you go to her because- You cornered the market completely. She did, she cornered it really quick. And you know what? She had a really successful business out of that. Yeah, she didn't make millions and millions of dollars, but I tell you what, anybody and everybody

that was interested in anything fitness related was coming to her in that town. Yeah, you just immerse yourself completely. I mean, go to all the baseball games, go to all the things, and you're just a face that everybody can recognize. And yeah, I think that it just organically will really open up once you start connecting with everybody. That's right.

Yeah, and that's what I've been trying to do. Already, I pitched to the schools this field trips so they could come to the facility and the kids did like a 20 minute yoga 20 minute like mini perfect thing and like 20 minutes of nutrition. We had a few classes booked that and it went great. I'm doing fitness on the farm. There's like a regenerative farm here and we're doing like a boot camp here, pre-selling tickets, we're doing puppy yoga and kitten yoga, like proceeds go to the organizations type of thing because I just want people to know like there is things

in their community and like not just sit kind of stuck in their houses, like almost doom scrolling, terrified of life. I just feel like speaking to my friends, my age, that's like the common consensus here. And I don't know, I just am trying to get people back. You're doing the right thing. You're doing great, Brand. You're doing really good. This is why I like walking groups.

I don't know how familiar you are with strides. I mean, this is how strides got their start. I think that's so easy, just walking groups. Literally just becoming the person who organizes this walk every morning or every day or once a week at least where everybody in town knows, oh yeah, you know what, we can meet up with Brynn at 7 a.m. She always does that walk,

you know, and it's because all levels of fitness can do that. It makes it easy. The hard part about like running boot camps and things that are a little more challenging is you tend to only get the people that like would want to get a boot, like get a challenging class, which isn't necessarily a bad thing. It just eliminates a good percentage of people that were like, you know what, I know I need to least walk, right? So you get everybody who's like, and you'll get even some really fitness enthusiasts

that are like already fit, and they're like, I love that someone's organizing a group social walk that we can all do, and it's in that walk that I have the opportunity to talk about my bootcamp class, to talk about my yoga thing I do, and to talk about all the other things that I can help opportunity to talk about my bootcamp class, to talk about my yoga thing I do, and to talk about all the other things that I can help people out with. But it's like, let's just start to build this community.

My number one goal, if I'm you right now, is like, can I build a morning walk that has 50 people? How sick would that be? 50 people walking? That sounds amazing. Right, wouldn't that be amazing? And it's doable. It's so doable, right? You could get to a place where it's like,

can I build a community of businesses will want to donate to it as well. And then can you imagine, cause I know it's like to live in a small town where it was like one main street, like 7 a.m. 50 people walking down the street and people were like, what the fuck is going on? Who is that? And then that will create so much attention. That's what's cool about a small town is that is very doable to be,

to create a wave like that, that everybody's like, what's going on? And then that's a great way for you to get attention like that. How long, by the way, how long have you been kind of doing this in this town and how big is the town? How many people? people and I've been doing it. When did I come back? Like February, beginning of February. Oh you're killing it. Yeah, yeah. You're just getting started. Yeah if you keep doing this and just being consistent and just kind of organize this, like very quickly within a year or two you'll kind of become the fitness mayor of the town, especially that you're 22 and you're doing this already.

Like this is really great. You're gonna do, just stay consistent, okay? Don't get discouraged if it doesn't happen. That's the whole thing is I don't wanna bounce around or lose focus. No, no, give it like another year, literally, and then you're gonna become kind of like the fitness mayor and it's gonna turn into this great business.

You're literally doing all the right you have the right attitude to focus on the getting 50 people to walk with you that is going to be that will be that already be a little bit of a challenge that's gonna take some effort in time just to do that and that'll be a huge that'll be a huge accomplishment that'll be huge but the town I grew up in was is 19,000 people so just like you okay just like that And so I can totally picture what that looks like and what it would take to become that person. And so a great first goal is, I'm going to start this walk that happens every morning at a certain time. And my goal is to get

50 people showing up for free. If you do that, I think all the other things will start to unfold. Oh yeah, you'll get clients out of that for sure. Yep. Yeah, I love that. That's a great idea. I'm definitely going to run with that. All right, cool. I'd love to hear back from you. Yeah. This would be really cool to watch this unfold. Alright. Thank you guys so much. Keep us posted Brynn. It's awesome. I will. Thank you. You got it. I love seeing someone her age with that kind of attitude. She's passionate. She has the right attitude. I think what people mess up with something like this is A they expect to make money right away and B they don't have the patience and consistency to let it unfold because it's gonna take some time

Oh God, but once you do it like what you said Adam I think I mean if she can if she kept doing that within a year Yep if very well could have 50 people walking and Before you know it lots of people know who she is in the town, and she'll get clients. Well listen, I get the opportunity to talk to a lot of different trainers that have business ideas,

and depending on how they approach the question, is like how bluntly honest I am with like the business idea. Like I would tell someone like this, typically this is a terrible business idea. The reason why I would is because just mathematically, it is gonna be hard, and it's gonna take a lot of time to make any money whatsoever. But you talk about the stat all the time

about the most motivated people are not people with the highest paying jobs. It's the people that's volunteers. So and she comes across as me. That's what I'm saying, her attitude was right. Yeah, is that she's so passion driven to help and change her community that that is what will carry her on And so if she leads with that first of like just how do I impact this community and do something? Easy and simple and fun and get like walk start a walking group

Every morning and see if you can grow that thing to 50 people if 50 people in it And I know it's like to be in that exact sized town There's only one main road that goes down a town like that everybody see if there's 50 fucking people walking that I mean if 10 People are walking you're gonna you're gonna break you're gonna break necks 50 people walking down together every single morning You're definitely get ten trust the purpose and everything else will follow our next caller is Paulo from Japan Paulo. What's happening doing man? What's up dude? Wow this is amazing. What's up guys? How you doing? How can I help you dude? Yeah so let me show you how to do it. I'm ex-pat living here in Japan. Husband, father of a seven year old and one year old pastor and a teacher. I used to rely on cardio for exercise but resistance training and finding new guys has changed everything.

So now I focus on getting stronger just to be able to work with my kids. I've done that 15 and a bollock and I'm finishing my second round of Massive Field Performance. Toward the end of each program, about midway of phase three, I often feel burnt out because I get sick. I started putting in rest in the student's phase and suddenly brought down the intensity by about 20%. It just helped me stop getting sick as often during the final phase and in addition helped me get better sleep. So my question is is there anything I could do to recover better or build a more resilient CMS so I don't need to need rest suites as often? Or should I just stay the course? Yeah, great question. I think what you're doing is in the right direction. So that's good.

But the question is like, how do I improve my ability to recover? Well, there's few big places or first places I would look. Things like sleep and nutrition. But then there are other things that can cause susceptibility to illness like vitamin D deficiency or nutrient deficiency have you ever gotten those tested have you ever seen where your vitamin D levels are okay I noticed that your darker complexion like I am the

odds that your vitamin D deficient or not an optimal range goes up significantly higher whenever you're darker so the average person here in the US at least 60% it goes up as high as 80% when you start to have darker skin you can either just start supplementing with vitamin D or get it tested first and see if you need it the side effects of suboptimal vitamin D are R, repeated illness, potential low energy, inability to recover, that kind of stuff. So I would look there.

How is your sleep now? Is it consistent, is it good, or do you find it kind of up and down? It's consistent. I think about like seven hours. It could be more, honestly. I got to have a one-year-old at home, usually when she's up, you know,

check her chief of care. It could be better, but I average about seven, and I actually stay, I've been able to stay, sleep the whole time. And, yeah. Good, and then what's your work schedule like? I saw you're a pastor and a teacher. Are you working a ton?

So I've been to school for nine to five, about, and then I do classical stuff like in evenings and on the weekends. Okay. I think honestly, I think everything's fine. I think adjusting the intensity is the best thing to do. There are little hacks here and there, but they don't make that big of a difference. I'll be quite honest with you.

Whenever somebody's like, ah, I'm not recovering well I look at sleep lifestyle nutrition how good are you about consistently hitting your protein intake I've been using a lot of shakes but now I'm trying to reduce the magic just get it from all natural foods yeah but I'm anything else this is about 135 grams okay okay and have you been getting stronger in these programs? Yeah, definitely. Oh, you're fine, bro. Yeah. There's also, okay, let's say it is a vitamin D deficiency. If that's the case, it'll be like miraculous when you start to supplement.

It'll make a big difference. But let's say that's not the issue. Everything's fine. Levels are fine. Optimal vitamin D. Everything's good. There's a wide variance in just how people adapt to exercise. And so oftentimes we look at and we judge our ability

to recover and we're like, oh my God, what's wrong with me? Well, you're getting stronger, you're improving nothing. Like you're good, you're totally good. You don't need more strength training. If you're improving, you're doing phenomenal. So I think what you're doing by taking extra rest and adjusting the intensity is absolutely perfect.

Yeah. I think you're doing way better than you realize. And I bet you, I mean, I'm willing to bet that vitamin vitamin D thing is going to be a nice, a nice help at the bare minimum. There's a really good chance. If you haven't had that tested, you don't take that. You're probably lacking that. I know the difference of when I'm consistent with it and when I'm not, and when I'm inconsistent with it, it's always when I'm getting colds and sick. So there's a good chance that that'll already start to help. And then continue doing what you're doing.

Math 15 is such a great program. I think that the thing, the mistake everybody makes is everybody thinks they need to be doing more. You're getting stronger though. Yeah, keep working, keep going. Paolo, my dad is like my complexion, right? And my dad is always outside. He's doing yard work, he's doing his garden,

he's on his motorcycle. And my dad had all these weird symptoms and they were prescribing all kinds of different things. Thought it was arthritis, why do I have low energy, why am I hurting, whatever. We did not suspect he had a vitamin D deficiency because he's always outside. Well, and we're in California, it's sunny most of the time. He went got tested, he was severely low, started supplementing, all the symptoms went away. So I think, and

it's cheap, right? A vitamin D level test is really cheap. It also doesn't hurt to supplement with it anyway, you know, two, five thousand I use a day just to see what happens. And so that might just be what it is. But even if that's not it, you're great. If you're improving, don't touch it. Don't touch anything. You're doing a good job. Right. Awesome. I guess on top of that then, along with that, if I'm taking rest weeks and I know, so you're saying like you like to be in the gym just do it ideally would it be better for like you need to do a more of a mobility yes or just drop in okay no no no yeah I know go in there and do mobility yeah mobility is

great for active recovery and it'll also improve your performance when you get back to lifting weights. Absolutely. Okay, great. Awesome, thanks guys, thank you so much. Keep it up, man. Yeah, good job, dude. You're doing great. Yeah, yeah, all right.

All right, man, take it easy. Actually, can I just say something real quick? Oh, of course. Yeah, go ahead. Yeah, thank you guys for everything you guys do to help us in our personal journeys. Justin, your methods and the way you teach and the way you bring relief, healthy. I hope there's plenty to learn and enjoy the process. Adam, your growth mindset is incredible. Your drive in yourself helps to drive others and thank you. But I'm sorry, it's definitely peanut butter first.

And Sal, your ability to string professionally, and recently, spiritually shows that help is way more than how much I can lift or numbers on a scale. So, truly an inspiration, thank you. Thank you, Brian. Thanks for that. I know it doesn't sound new, but yeah, his spirit actually comes through in every episode. So, thank you, bro.

But the whole team, Dylan, all you guys are just fantastic. And so, thank you so much for all you do. Appreciate that, man. Thank you so much. God bless. Thank you, dude. Thank you, guys. Thank you, dude Yeah, I think it's it's really wild the the variance of just tolerance to exercise and at the end of the day It's like are you getting more fit and stronger who cares? Yeah. Yeah, it doesn't matter I'm super curious to hear his the difference of taking vitamin D

It's wild when I when I looked at the data Yeah It was 60% which is most people. And then when I looked at, it was African Americans, 80 was 83%. And so if you're not white, and you're tan, or all of complected, or black, the odds that you're going to have a vitamin D deficiency if you don't

supplement are very high. And a vitamin D deficiency, extreme deficiency, supplement are very high. And if I have an D deficiency, extreme deficiency can cause some pretty loud symptoms, but just not being optimal is like, oh, I'm getting sick, not recovering as well. Don't feel as great, a little bit of anxiety. It sure sounded like that to me. It did, yeah.

That's why I'm so curious to see, because that could be such a small thing. Could be a light bulb. Cheap supplement, and there you go. Look, if you like the show, come find us on Instagram. Justin is at Mind Pump, Justin. I'm at Mind Pump to Stefano. Adam is at Mind Pump.

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