Mind Pump: Raw Fitness Truth - 2631: Five Tricks to Boost Protein Intake & More (Listener Live Coaching)

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Starting point is 00:02:04 The Apple Podcast winner is endo love and for Facebook. We have Jared E UC both of you are winners in the name I just read to iTunes at mind pump media comm Include your shirt size and your shipping address and we'll get that shirt right out to you Alright, you've heard us talk about high protein, you know, the studies builds more muscle Helps you burn more body fat There are health benefits But it can be hard getting the right amount of protein or to put it differently optimize your protein intake

Starting point is 00:02:34 One gram of protein per pound of target body weight. We're gonna talk about five tricks Five easy ways to boost your protein intake and this does not involve lots of supplements. Let's go. I like this. Eat all the meat. Let's talk about it. You think about some of the most practical tips that we've given to clients that moved the needle

Starting point is 00:02:58 and made the biggest difference. I'd have to say that this is probably one of the more important conversations, just because most clients under-eat protein, you've heard us say it a million times on here, but then, okay, it's great, you know you're under-eating, the next step is like, how do I get it? And do that in ways that doesn't radically change my current way of eating,

Starting point is 00:03:19 because I think that's the hard part. Obviously, meal prepping five meals a day with high protein is optimal. But I mean, not everybody does that, so what are some little things that you can do to boost? That'll give you that boost. Yeah. And you know, here's a real challenge.

Starting point is 00:03:36 Eating your target body weight, because there's, okay, there's essential protein, which is low, then there's what's considered optimal for fat loss, muscle gain, performance, okay? That's about a gram per pound of target body weight, roughly. Some studies actually show a little more, some studies a little less, so we'll use the average about one gram. So if you're a woman whose ideal body weight is 130 pounds, that's 130 grams of protein a day. Or if you're a woman whose ideal body weight is 150 pounds, which is more realistic, that's 150 grams of protein a day. if you're a woman whose ideal body weight is 150 pounds which is more realistic that's 150 grams of protein it's 50 grams of protein for

Starting point is 00:04:10 breakfast lunch and dinner but if you're a guy 180 pounds that's a let's you know 60 grams of protein or or more per meal or eat four meals that are hyper it gets very challenging and so we're gonna talk about it as I kind of the tricks they're essentially hacks to squeeze in extra protein. Because when I work with clients on this, they would be able to do this here or there, but consistently they'd miss. Yep. Consistently they would miss because it was so challenging. So I'll start with the first one. And I figured this out when we're on the podcast. This actually is one of my favorites because it's the easiest way to add like

Starting point is 00:04:49 You know 30 to 50 grams of protein per day. Just do this like if you eat rice Throughout the day right if you know lunch and dinner involve rice or some people three meals or four meals involve rice Instead of using water use bone broth. Mm-hmm like boom instant collagen. You said 30 grams. Yeah, he's pricing like 10 per meal Yeah, I'm per meal. Yeah? Yeah, he's probably saying like 10 per meal. 10 per meal? Yeah, yeah. Oh yeah. You're probably bumping it up close to 10 grams. Yeah, so now your meal, you have the rice you're gonna eat anyway.

Starting point is 00:05:11 Now that because it's made with bone broth instead of water, you've added- Supercharged. You've added eight to 12 grams of protein. We figured this out. And it tastes better, too. We figured this out on the podcast when we were sponsored by Kettle and Fire back in the day. Yeah. Yeah, I remember that I remember

Starting point is 00:05:27 I remember getting it I think I don't remember how it came about but we were talking about different ways to use it and I don't remember who Did it first but put it inside the rice and said, you know that to this day That's how Katrina makes our right. We've always like... It tastes better too. It's tastier, gives you more protein. It's funny, I used the same tip when I was coaching the football team because the parents were finding it so difficult to hit these protein turds but also to get the kids to like eat more volume and so you know kind of like the Monster Mash thing but you know the ground meat. But the rice to now now optimize the rice a bit

Starting point is 00:06:05 so it has more proteins, everything. That was my dish, that's the dish right there. Rice, lean ground beef, and then you cook the rice with bone broth, add a bouillon cube if you want it to have some saltiness to it. And it's extra protein that, again, you're eating the same volume of rice

Starting point is 00:06:23 that you normally have, except now instead of water, which has zero protein, you're eating the same volume of rice that you normally have, except now, instead of water, which has zero protein, you've got bone broth in it, so it tastes better and it bumps the protein content. Again, for somebody who's eating rice three times a day, you know, there's an extra, from a whole natural source. It's a small change to really help out with that.

Starting point is 00:06:41 And again, it tastes really good. Number two, this one's an interesting one because you can eat the same ounces of meat, but your protein intake will go higher if it's lean. Yeah. So, 12 ounces of lean red meat, for example, like filet mignon, will have 72 grams of protein, excuse me, yeah have 72 grams of protein, excuse me,

Starting point is 00:07:06 yeah, 72 grams of protein versus a 12 ounce ribeye, which has less, I don't know why, that's backwards right there. That's backwards. That's backwards, right. Yeah. So you're gonna get like 12 more grams of protein with the filet than you would with the ribeye,

Starting point is 00:07:19 because per ounce it's higher in protein. So you can do this simply by switching to leaner cuts, especially red meat. So ground beef for example, if you go with ground beef instead of going with the fatter amount, go with the leaner amount, you're eating the same amount, but the protein intake is much higher. Isn't this what we found too with like butcher box and the grass-fed grass-finished beef being like less fatty? Yeah, yes, yes. Get more protein per ounce. Yeah, grass-fed meat, grass-finished beef being like less. Yes. Yes. Yes get more protein per ounce Yeah grass-fed meat grass finished meat has more protein per ounce than traditional because it's lower in fat

Starting point is 00:07:52 So love that. I love this strategy. Yeah. Yeah chicken breasts, by the way, not my favorite cut But it's a protein bomb. Yeah, like if you want just 50 grams of protein. That's what you're going for, yeah. Yeah, now to make it taste good. I prefer to do this with red meat. So I prefer to do a leaner cut with red meat. Does it make a huge difference with chicken, does it? Yeah, no, it doesn't make a huge difference. Not only that, but it's just like

Starting point is 00:08:15 the reheating of chicken breast is just rough. I mean, it just really is. Now you can, by the way, you can cook your chicken. You can crock pot it in like a bone broth and things like that. And it'll make it more moist and a shredded version. Yeah. And so that's a, that's a strategy. So your, your chicken breast, isn't it? So if I would do chicken breast, as we do, we still do occasionally, Katrina will crock pot it. So we'll crock pot it.

Starting point is 00:08:40 And that'll really keep it like the moisture in it. And so that's still decent when we, when we, and then we'll shred it and then we'll put it pot it and that'll really keep it like the moisture in it and so that's still decent when we, and then we'll shred it and then we'll put it over rice. The red meat example, we should use a skirt steak. That's a better, I think, choice for high protein. Of lean? Yeah, for high protein content. Here's another one, actually, you know,

Starting point is 00:08:58 I forgot about this one, but back in the day, I'd have clients do this. As an easy whole food way to boost protein. Is I would have them mass boil hard boiled eggs. And then in between meals, as a snack that have like two hard boiled eggs. So you do that. Yeah, it's a convenient snack. Dude, you do that three times a day.

Starting point is 00:09:22 What is that? 12, 24, 36 grams of protein. you know hard-boiled eggs are compact So it's not like super filling. So if you eat two of those in between your meals You have 12 grams of protein each time high in amino acids very anabolic Very inexpensive easy way to boost your your protein intake So I looked ahead and I saw all your five tricks and none of them are, my favorite one is not included. What is it? That has to do with eggs.

Starting point is 00:09:47 So I'll share it here since you're bringing up eggs. And I think the, when you make dinner, making double the size and then throwing in for breakfast, you just throw three eggs and some cheese on, whatever that is, like literally. Scramble it. Yeah, like think of all the different dinners that you have, chicken, ground beef, name it.

Starting point is 00:10:06 And it's normally rice or sweet potato or something that you is your carb in the morning with a couple of eggs and, uh, cheese over into a scramble. It makes such a great high protein versus like scrambling 10 eggs. Yeah, exactly. Instead of just having 10 eggs. Cause I don't like that. I'm not a big egg. I don't even like eggs that much, but I think mixed with like a good meat rice type of dinner, it makes this great almost like a burrito bowl that I have for breakfast. That's like a staple for me. I had a buddy that was a trainer that worked for me and he, you know, on a budget,

Starting point is 00:10:41 he wasn't didn't have a lot of money and he would like I like I said earlier He would boil a bunch of eggs Yeah, you do that but he would also it was that in turkey burger patties so and just eat them that was it Yeah, it's all he I swear on my life Yeah No, this he would have a he would have a bag like a zip up zip lock bag with hard-boiled eggs Uh-huh, and then throughout the day every once in a while cuz to eat, you put a little Tabasco sauce on it and boom. Tabasco?

Starting point is 00:11:07 Yeah. On hard boiled eggs. Just salt, man. I like salt. Salt's easy, I've never seen one like that. No, you Tabasco sauce it and crush them each time. Next step, alright, this one involves a supplement, but this is an easy way to add protein.

Starting point is 00:11:22 And it doesn't require a lot of protein powder to do this. But instead of drinking water with your meal, just have one scoop of protein. Like a chocolate, a little bit of a chocolate drink while you're eating your meal. So I used to do this as a kid. And this was before I'd seen things like, like Paleo Valley has a great boat.

Starting point is 00:11:40 Their stuff is so light and easy that this, yes, goes really like, I remember we used to do EAS and stuff like that when we were kids. Oh, the thick stuff? Yeah, it was like, oh man, it was like, just, it was cake batter, trying to get that down. And that was that with a meal. Yeah, just do more like collagen.

Starting point is 00:11:57 Collagen, whey is good too. Whey can be pretty thin too, if you just use a scoop. Yeah, you just shake it with water. Yeah, you just shake it, that's what I'm doing, that's what I'm talking about. You would shake it with water and you'd- That's the trick here is to just like, shake with just water, make it really thin,

Starting point is 00:12:09 and then it is easy to take it down with a dinner. If you do like a blended thick shake with dinner, it's like the opposite effect, I feel like. Yep, yep, yep. Lastly, try high protein desserts. Because they taste kind of sweet. I'll give you a couple recipes. They taste kind of sweet. I'll give you a couple recipes. They taste kind of sweet, which that sweetness,

Starting point is 00:12:31 it's a different flavor, it avoids palate fatigue. At the end of the day, I don't know what it is about it, but I don't know about you guys, but at the end of the day, I'm always open to have a dessert-like food, and you can make a high protein one. One of my favorites is like a Greek yogurt. That's my go-to. Parfait, yeah, you just literally,

Starting point is 00:12:49 one cup of unsweetened Greek yogurt, there's 20 grams of protein, add some mixed berries, some chia seeds, add a little bit of honey, and you can mix it all together, you can chill it, so that it's got a better texture. I mean, I like this one a lot too, Sal, for, so a lot of times when somebody struggles with getting protein it isn't just that they have a hard time getting

Starting point is 00:13:09 protein they're also eating something else like a they eat sweets so they eat a lot of carbs they eat some they snack on chips so they they tend to get calories from other because they're obviously normally not a protein source right and so this is something that has worked so well for me because I have the dessert cravings I have a sweet tooth after dinner Watching a movie or doing something. I always tend to want to have ice cream or snack. I have those cravings and so Replacing it with Greek yogurt is close enough. Yep, but I get that feel like especially if you make it cold after yeah Oh, yeah Yeah

Starting point is 00:13:41 No so the the Greek yogurt with the the berries and a little bit of granola and some honey is just an incredible dessert. I mean I love having that afterwards and even if you just finished dinner I still seem to be able to get that down. Here's one that protein powder cheesecake cups which are delicious. Now I don't have these because these are dairy but I've tasted them. And this will give you about 15 grams of protein per cup. So you take a half a scoop of protein powder, so you could use like whey,

Starting point is 00:14:12 vanilla, a half a cup of low-fat cream cheese, one tablespoon almond butter, one tablespoon, a teaspoon, excuse me, of stevia, a quarter cup of crushed graham crackers. And what you do is you mix the protein powder the green the cream cheese the almond butter and the stevia until it's smooth you put it into cups you top it with the graham cracker crumbs and you put it in the fridge or the freezer and you have 15 grams protein peanut butter cups that were almond butter cups yeah essentially I mean all these can be made in your ninja creamy too yeah I mean that I mean you do this all the time. All the time. These are all the stuff, like this is, I've like, you name it, I've tried

Starting point is 00:14:49 them. Have you done the cottage cheese chocolate mousse one? I don't think, I've done some. I've done the peanut butter chocolate cups. I've done, yeah we do, we've done peanut butter chocolate cups a bunch of times. I don't know if I've done the cottage cheese chocolate mousse. It's a half a cup of low-fat cottage cheese one tablespoon or a tablespoon of cocoa powder one teaspoon maple syrup Quarter teaspoon vanilla extract and then you can add chocolate shavings if you want you blend the cottage cheese Cocoa the cocoa the syrup and the vanilla till smooth you chill it Then you put the chocolate shavings on it and it's apparently it's supposed to be Yeah, and that's that's 14 grams of protein. I mean if you do stuff like this a new plan

Starting point is 00:15:25 Because most people will miss, in my experience, when they miss their protein, it's around 30 to 50 grams. I don't care who you are. People will try to hit it, and they're off by 30, 50 grams. That's typically what I feel. Doing what we just said, you'll hit that, no problem. So the same way that you made the point about the eggs, so Katrina makes these protein peanut butter balls,

Starting point is 00:15:44 you've probably seen them in my refrigerator before. And she makes them in bulk. So she'll spend a Saturday where she makes 20, 30 of those things or more. And we just put them in a big Tupperware thing in the refrigerator. And each one, I think is, I think a single bite is eight grams of protein.

Starting point is 00:15:59 And so I eat two or three of those at a time throughout the day. And it's just another way to boost that. But yeah, I think if you do planning like that, the bone broth thing, the breakfast tip like that, and a lot of this for clients was always just getting them to create these new habits around snacking and eating. And if you could get them to like focus on hitting their protein intake and doing it with these habits, then this becomes a part of your lifestyle. Pre me getting ready for a show

Starting point is 00:16:28 and really having to dial my diet into the level that I had to, I didn't do a lot of this stuff. I just, being honest. And so I fell into the common trap of, sometimes I'm hitting my protein intake, sometimes I'm not. And that was enough to really keep me from really progressing consistently. And it wasn't until I competed that I have to show progress consistently.

Starting point is 00:16:49 And the diet was the thing that I was most dialed on. And at first, it's a bit challenging because it's different from how you eat. But over a year or two of doing that consistently, you start to build this habit and routines around snacking, eating, desserts, all the above. And now it's just become a lifestyle. I do attribute that. I mean, I've been talking a lot on the show about how fitness in my 40s has gotten easier. I do attribute not only all the muscle mass from training that I got, but also some of the habits that I picked up from competing that have now just kind of stuck around like for like the

Starting point is 00:17:26 Greek yogurt for dessert you for you Yeah, I like to I mean forever it was either a dessert or just white knuckle it and do nothing where it's now It's like oh, no, I'm not gonna I don't need a white knuckle it I'll just go have that and that just feeds into my protein intake and it's a good dessert And so that was a habit that I created that I didn't have before that is it helps me stay healthy Fit and muscle awesome. I read a meta analysis on resistance training alone for fat loss in comparison to

Starting point is 00:17:56 cardiovascular training alone for fat loss in other words What are the studies show when people just start strength training? They don't change their diet, they don't change anything else. And then what does it show for cardio when they add that and they don't do anything else? Okay, so how do they compare? How do they compare for fat loss? So here's what the meta-analysis, because I found a meta-analysis for both,

Starting point is 00:18:20 here's what they show. Cardio, by the way, I want to preface this, exercise alone with no other intervention, no dietary intervention is a terrible way to burn body fat. So if you don't fix your diet, it's gonna be very hard to lose substantial body fat. You'll improve your health, you'll improve your mobility, your function. Can we speculate on what happened? Yeah, what do you guys think?

Starting point is 00:18:46 Cardio by itself versus strength training by itself? I actually think cardio by itself lost more fat. Not a lot, but I bet it lost a little bit more fat, but I also think it lost equal amount as muscle. And so, and then the different, and then I think that the just, and again, we're saying no intervention of diet, so I'm assuming that these people just.

Starting point is 00:19:06 These are just, they just had these people work out one way or the other. Right, and so I would think that somebody would run like crazy and they would end up losing some decent amount of body fat just purely out of the extra activity they weren't doing without the diet intervention, but they would also lose quite a bit of muscle. The people who lifted weights,

Starting point is 00:19:27 I think would be just barely behind the body fat. I think they'd be close, but then they would actually retain or build muscle. And so the overall- Recomposition, like they built muscle, but the same amount of body fat they came in with was sort of kind of the same. Yeah, body fat percentage would be better

Starting point is 00:19:43 in the muscle people, or in the lifting people, that body fat percentage, but I think fat, there's more of kind of the same. Yeah, body fat percentage would be better in the muscle people or in the lifting people, that body fat percentage, but I think fat, there's more fat loss in the running. More fat actual loss. So you guys don't have much faith in your strength training. It's even better than this. Strength training edged out just a little for fat loss.

Starting point is 00:19:58 Okay, well so that's, I said barely edged out on the other way. Now for weight loss, cardio won. Yes, because they lost muscle. Why? They lost muscle. Yeah, that's exactly what I said. loss, cardio won. Yes, because they lost muscle. Why? They lost muscle. Yeah, that's exactly what I said. No, you said cardio would lose a little more fat.

Starting point is 00:20:08 But barely edged it out, I said. So it's because- Percentage of body fat had been better for the strength group. But strength training still lost more body fat. Yeah, so that's impressive. It's impressive that it even edged it out a little bit. Now think about, so again, I'll just say it again.

Starting point is 00:20:22 It's just very- Now okay, so one more thing, because I just want to know more of the study. Were they exercising an equal amount of time? So this is a meta-analysis. Those are studies of studies, at looking at both interventions. By the way, it's not much, I'm gonna tell you guys right now.

Starting point is 00:20:38 The average fat loss for people who just lifted weights was like three pounds, okay? So, and for cardio, it lifted weights was like three pounds. Okay, so, and for cardio it was like 2.8 pounds. You don't lose a lot when you don't change your diet as well. Sure, sure. That's just what happens. Now health will improve.

Starting point is 00:20:57 So you don't have to, if you don't change your diet, you just exercise, regardless of how you exercise, so long as it's appropriate, health improves. Now I'll argue, I'll argue, and I have data to support that strength training, if you had to compare the two for overall health, would win, mainly from the insulin sensitivity. Yeah, the building muscle part, and the benefits of that.

Starting point is 00:21:12 Now, weight on the scale went down more with the cardio group, but that's because they paired some muscle. Yeah, because they lost, I mean, I was close to what I said, but I'm surprised, actually, that the muscle still edged, I mean, the lifting weights. And the speculation was because of the boost in metabolic rate. Of course. That came from the strength.

Starting point is 00:21:28 What happened? If you stretch that study out. You stretch that study out five years. It gets worse. Oh yeah, it would get better. Strength training would crush it. It would dwarf. And so people need to understand, OK, so what is happening

Starting point is 00:21:39 if there's no diet intervention? What is happening so positive for the people that are lifting weights? Well, what's happening is that, and we talk about this all the time, the beautiful part about lifting weights and in conjunction with, let's say, not having the best diet,

Starting point is 00:21:54 is at least when you overeat, some of those calories are getting partitioned over to building muscle. That's the benefit. With cardio, it doesn't work that way. Any overage of calories goes to fat. It doesn't go to anything else. So if all things are equal as far as the exercise part,

Starting point is 00:22:12 there are the added benefits that you get from cardio. There are none. And I will argue this all day long because these are meta-analysis studies and these studies typically are, you know, what are they, three months long, four months long at the most. You stretch this out over two years, three years,

Starting point is 00:22:26 five years. Strength training will beat it on all fronts because of the metabolic advantage. By the way, you might be wondering, how is it that they're not losing a lot of weight? Your body adapts very quickly to activity. It learns how to become more efficient with your overall calorie burn. So, here's why's why cardio burns a lot more calories of strength training

Starting point is 00:22:48 That's a fact you run for an hour Or you lift weights for an hour you're gonna burn way more calories on an elliptical or running or cycling or swimming That's true. The difference is strength training the adaptation that it triggers is The difference is strength training, the adaptation that it triggers is metabolically advantageous. It's building muscle speeds up your metabolism. It makes your body wanna burn body fat on its own more and it makes you more sensitive to insulin,

Starting point is 00:23:14 meaning your hormones start to work better in terms of fat loss for you. Insulin sensitivity's great for fat loss. Insulin resistance is terrible for fat loss. But in these studies that made an analysis, the scale went down more for cardio, but fat loss was roughly the same. Why? Because the strength training group didn't lose muscle. And in some of those studies that they took, they actually built a little bit of muscle. That's what I figure. Right. Now you combine it with fixing your diet, now you've got the formula. Oh, God. Oh, yeah.

Starting point is 00:23:45 You take those examples and you give one piece of advice, go hit protein intake. And that radically- Eat it first. Yeah, that radically shifts those results too, positively for the people that are lifting weights, where it's negligible for the runners. The runners, you tell both groups,

Starting point is 00:24:04 now all I want you to do, since we didn't do anything, no diet interventions and all we've done is cardio and lifting weights to do this. All right, next thing I'm gonna tell these two groups, hit your target body weight protein, change nothing else, just that, and that muscle building. It's synergistic with strength training because of the muscle building.

Starting point is 00:24:21 Yes. It's gonna benefit the cardio group too, that's gonna be more muscle preserving, it's gonna also reduce calories, because it's satiety producing, but it's synergistic with strength training, because you're fueling the muscle growth that the strength training is triggering,

Starting point is 00:24:36 thus improving the metabolic advantage even more. But I like this study, I like it. But I also like to communicate to people, and I train people like this, by the way. All of us did. I had lots of clients who did nothing with their diet and they just came and worked out with me twice a week. And it took me years to get them to change their diet.

Starting point is 00:24:52 Why? Diet's hard to change. That's the hardest thing to change. It's the most ingrained in us. It's just the most challenging. There's much more attached to how we eat than there is to, I can make it to the gym twice a week. But so I had lots of clients that didn't change their diet.

Starting point is 00:25:06 Here's what happened to those people. Over the years, because it was a slow process, because they didn't change their diet, over the years they got leaner and leaner and leaner and leaner and they got stronger and stronger. And there wasn't just radical change in body fat. There was radical changes in health, radical changes in strength, radical changes in mobility,

Starting point is 00:25:25 but fat loss was a slow, gradual process. On the flip side, managing gyms, you see these people, they'd come get a membership and they would just, on the treadmill, four days a week, that's all they did. You would see this initial weight loss and that was it. That was it, the rest of the time they were members, for years and years and years they looked the same. And they had good stamina and endurance

Starting point is 00:25:50 But always a mystery to me, but yes further on I know you know since we're talking about fat loss Did you guys see the recent thing that the news with the ozempic recently no what the they failed to? file for their patent renewal It'll lose billions. What a stupid costly. Who's that guy? Canada is that what yeah up in Canada they guy? I think it was up in Canada. Is that what it was? Yeah, up in Canada they didn't file their extension. So up in Canada they can generic it. They can sell it generic.

Starting point is 00:26:11 Which will result in billions of dollars. Imagine how fast that dude got fired. Yeah, imagine if you're that guy in the meeting. You imagine that? It was literally just a- We lost the market? I turned it in a day late. Yeah.

Starting point is 00:26:24 That's exactly what it was. It was like literally they just failed to respond to the renewal. It was, I turned it, I turned it in a day late. Yeah. That's exactly what it was. It was like literally they just failed to respond to the renewal thing in time. And then it is the patent expired, which opened the, opened the door for a good news for people. Yeah, for sure. You're going to start smuggling a peptides from Canada. Yeah.

Starting point is 00:26:39 Yeah. Yeah. Bro, you're going to Canada. Can you bring me back some, some, some agglutide? Did we talk, do we, do we talk it openly on the podcast yet Yeah. Bro, you going to Canada? Can you bring me back some agglutite? Bring it over the border. Did we talk openly on the podcast yet about our conversation with Dr. Seeds and just the speculation around that?

Starting point is 00:26:52 Oh, no. I want to have him on the show. We're going to have him on it, but I still think it's fun because to our credit, I remember when we had Israel Tell on the show and he was basically breaking the news to us what's coming down the pipe pipe and then we saw the news and we talked about it.

Starting point is 00:27:08 And right away, we were very hesitant as far as this seems, and we speculated on what we thought might be some of the dangers of this. And I thought that was really smart on your part of thinking, okay, if people on Ozempic and these GLP-1s, what we've seen, really struggle to get enough calories to sustain muscle mass, and then you take a drug that ends up still building muscle in this calorie deficit, but that tissue still needs energy, then won't it rob other organs and

Starting point is 00:27:46 stuff like that in order to do that? Which I thought was a really pretty strong theory and idea by you, but we brought that to Seeds and he brought up a whole other. So what happened, so there was a study that we talked about in a previous episode where they took monkeys and they took groups of monkeys, one group diet alone, another group GLP-1, another group GLP-1 plus myostatin and activen A inhibitor. So both myostatin and activen are inhibitors

Starting point is 00:28:16 of muscle growth and when you take the breaks off, you just build muscle. So like, all right, what's gonna happen here? And what happened was the monkeys got lean and built hella muscle on a low calorie diet. Which is insane. Crazy. And now, they're not working out,

Starting point is 00:28:29 like they're not making these monkeys lift weights. So my speculation was if you take the breaks off, myostatin inactivin, you're gonna fuel muscle growth at the expense of the rest of your body. Yeah. You're gonna steal nutrients. It's not gonna be functional muscle tissue. Well, that's what Seed said. Dr. Seed said this is not gonna be a fish and coffee muscle. Which kind of blew all of your body. You're gonna steal nutrients. It's not gonna be functional muscle tissue. Well that's what Seed said.

Starting point is 00:28:45 Which, Dr. Seed said, this is not gonna be a healthy muscle. Which kind of blew all of our mind, right? Yeah, you're gonna have layers, build layers of muscle tissue that aren't healthy. It's useless. Which makes a lot of sense why, you've seen the Whippet Dog or the Bull,

Starting point is 00:28:59 and you haven't seen them actually move or do anything video-wise. So the Belgium. Just pictures. The Google Belgium blue bull. So the Belgian blue bull is a myostatin deficient, for lack of a better term, bull. Now it wasn't done in a lab, it was bred this way. We just figured out, that's why they were so muscular,

Starting point is 00:29:20 because we learned about myostatin. We tested these bulls, like oh, we bred these bulls to have this myostatin deficiency. So when you look at a picture of this bull, there it is right there, it looks like a bull, like a cartoon bodybuilder bull. Yeah, yeah. It just slapped the muscle on top of it.

Starting point is 00:29:36 Now what Dr. Seed said that was such a duh moment for me or like a aha moment was, we've seen these forever, we've talked about these bulls a bunch of times. Yeah, see how long they've been around, Doug. But we've never seen an example of like this bull like pulling, you know, the strength of 15 other bulls like why, like you would think. These aren't the bulls. All that muscle you'd be like, oh.

Starting point is 00:29:55 Useless muscle. These are not the work bulls. When you want a bull that's strong. Not the ox. So the early 20th century is when they were made. And what do they use both for, Doug, scroll down? Both for dairy and beef, there you go. So they were bred for more meat to eat.

Starting point is 00:30:14 They were not bred for more work. Working bulls are not Belgian blue bulls. In fact, Belgian blue bulls are bigger and not stronger. In fact, they're- They're just tastier. They don't even perform as well. So now picture this. Muscular people, really muscular people...

Starting point is 00:30:31 That are weak. Who are similar to obese people. That's gonna be so weird. Where they're walking around with like lumbered. Yeah. With big muscles, it's kind of useless. So that's what Dr. Seed said will happen with these drugs. Yeah, which is really interesting. a big muscle that's kind of useless. So that's what Dr. Seed said will happen with these drugs.

Starting point is 00:30:45 Yeah, which is really interesting. Talk about pure, like just cosmetic. And you know you can adopt it immediately. Bodybuilders. Listen, we have. Don't care about like function. This is like, this is the equivalent of like butt implants and you know, breast implants.

Starting point is 00:31:02 You're gonna have buffed dysfunctional people. Like dysfunctional in terms of muscular like strength and performance. So it's all for less, all for cosmetic. So you're gonna be a big like, can't move really well, that's weird. And then who knows what are all the downstream effects of that, right?

Starting point is 00:31:20 Cause then I still think your theories of like organs being robbed and nutrients, like you think you got all this extra useless muscle that can't be better for the organs. Keep up that amount of consumption. Yeah, that can't be better for the heart. It's got to be worse. I predict that this... Where BMI actually would matter. There you go. I predict the risks will be more like obesity than they will like having muscle. Yeah. will be more like obesity than they will like having muscle. Because you're gonna have more weight,

Starting point is 00:31:46 not necessarily more insulin sensitivity. Tissue that needs to be supported. It's not beneficial, it's not functional. It'll look a particular way, but you're not very healthy. That's gonna be weird. You'll look more impressive in a weird way. That you'll push a guy like that. Ooh.

Starting point is 00:32:00 Ooh. Ooh. Yeah. That's so anti-Justin. I already feel like that already. That's like Justin's anti-heat. It's like the ultimate balloon animal guy. Yeah.

Starting point is 00:32:10 I mean, the other fear is this. Team-moo Justin. The mTOR, which is a signaller of muscle growth, which is fine, I know they like to say, oh mTOR for cancer. No, no, no, in the context of a healthy, it's fine. But we don't know what hammering mTOR into cancer, no, no, no, in the context of a healthy, it's fine, but we don't know what hammering mTOR into the sky, what that could potentially do.

Starting point is 00:32:30 Will that increase the cancer risk? That's where you might see some weird tumors and shit start to grow, like, whoa, nice biceps, that's a tumor. It's actually not a bicep. You know? Speaking of compounds and stuff, I gotta mention GHKCU. For skin. That peptide is so crazy.

Starting point is 00:32:51 It's so crazy. It works so well. I've been going into more of the research on GHKCU and skin and skin health and how it helps with UV exposure and sunburn and all that stuff, that peptide is incredible. So the company Luminose, the entire product, Luminose, they have a very high concentration of GHKC in there,

Starting point is 00:33:17 the highest you'll find. You won't find it. That in Caldera is all I use on my services now. Bro. That's it. Those two things. It is so powerful. We have family friends that'll come over my wife will have them put it on When they come in and then by the end by the end by the time they leave they're looking the mirror They're like what I had some of my house and we had been talking about this

Starting point is 00:33:35 I don't know a while back about like using it. He's talking a sunburn I was out working the yard all day long and didn't have my hat on or anything I'd like the total, like stereotypical red neck, you know, where it was just everything was red and had this huge line right here in my face. I put it on and then next day didn't have anything. It's crazy. Yeah. I told you guys my niece. So what, okay. What is, what is the peptide signaling or doing? Is it like mitochondria health or it's like regenerating faster? Skin repair, it's a signaler that says repair,

Starting point is 00:34:07 repair, repair, it's like turbocharging your skin's ability to repair and handle stress. So collagen production, it skyrockets. So you put it on and it's like, your skin, I mean, I hate saying this because everybody says this, but you look younger. Like wrinkle and everything, you look younger. Because basically what you're doing is you get older, your skin stops being able to do what it did when you look younger. Like wrinkled, everything, you look younger. Because basically what you're doing as you get older,

Starting point is 00:34:26 your skin stops being able to do what it did when you were younger. But GHK is more weathered and wrinkly. Yes, dude, it's this way of doing that. I know, it's pretty cool. I read a study on coffee that you might like, Justin. Okay. Is it a positive one?

Starting point is 00:34:39 Yeah, it is. Keep up your habit, you addict. Oh, here you go, look. So GHK signals skin cells to increase the synthesis of collagen and elastin, which is what makes it look more. So is there any studies that share or show? Oh, wound healing, that's right. It's good for wound healing too.

Starting point is 00:34:58 Of course. I forgot about that. There's lots of studies on that. I imagine that's why it's good for putting it on my psoriasis. Yeah. So it's healing that I imagine that's why it's good for putting it on my psoriasis. Yeah. It's healing that. So, okay. So GHK, CU paired with like a collagen protein, any benefits?

Starting point is 00:35:12 Supplement? Yeah. Probably. Any benefits to doing it together? Probably. I would think so too. I mean, it might be a good idea to like take a bunch of essential amino acids and then use it.

Starting point is 00:35:23 That might be a good idea. I would say put it on and get in front of the red light. Yeah, that's a good idea. Oh, does she? Oh yeah, after she gets her night shower, her routine is she rubs the... We ran out, dude. They need to send me a turbo charger.

Starting point is 00:35:34 She rubs the human eyes on and then she sits in front of the red light for 10 minutes. That's like her thing. She's better at it than I am. She's really good. Bro, it's better than, I wish women, like Botox, do this. Oh yeah. This looks like Botox, except your face doesn't become paralyzed. That's how big of a difference Well, that's it's the opposite of what Botox does Botox you inject and it kills all those

Starting point is 00:35:56 Cells, right? It basically kills all those muscles and that's what they do, right? And then this is like basically rejuvenating or making healthier younger physical muscles. We were watching Which show is it? Love Island? Okay. Oh my god I mean, we're all guilty watching some island. That's like real trash TV that were they're like Trying to see if they still got it and they're like, yeah Each other up like temptation island or no Island is just, it's bro, it's everything that's wrong with the world on a TV show. I was like, who the hell is going with this show?

Starting point is 00:36:30 Connecting with my daughter. Oh, she likes it. One of the things we do is we try to meet her where she's at, you know, so she wants to watch the thing. All right, let's watch it so we can be a part of her life. Sure. And then hope, and then through that, you have influence. I can get down on that.

Starting point is 00:36:43 So she's like, oh, I like this show. It probably sparks a good conversation. It's so hard not to comment the entire time. Yeah, it gets crazy. Because the way that they're coming out, these people coming out, it's so ridiculous. And then they're like, okay, you're gonna make out with two guys and do it.

Starting point is 00:36:57 And my daughter's watching this and I just wanna rip my hair out. But we're watching it, I'm trying to influence her. But we're watching and I'm trying to like, again, influence her. But anyway, the host of that, this really beautiful woman, but something was wrong with her face. And this is, it's gonna sound mean, but I was watching, I'm like, something's not right. And my wife's like, that's Botox.

Starting point is 00:37:17 I'm like, oh my God, you're right. No matter what happened, her mouth would move, but everything else looked identical. Yeah, it's gotta be the Botox. Oh, I mean, that's the part too, that's like, it's starting to make a lot of people look the same, which is weird. That's part of the beautiful thing about humans

Starting point is 00:37:33 is that we're all so, we have all our... You know what's crazy about that, when you paralyze the muscles of your face, and you're not able, you know how much communication is subconscious? Yeah, subtle communication. Yeah. Like, I don't know why, you know, I feel a particular way by talking to this person.

Starting point is 00:37:49 I can feel their energy or whatever. What's happening, my brain is picking up cues on subtle changes. On their posture, on their expression. Your eyebrows, your nose. Oh yeah. Well, if you paralyze all that, it actually can decrease, my theory is it'll decrease your ability to connect with other people

Starting point is 00:38:06 and not just then connect with you. That would be an interesting study to show on average if it makes people less likable. Like if they did, you know how they do that one study with the scars faces and you just grade them like that, if they did something similar like that where you have all these Botox faces and he's like, are these people more trustworthy

Starting point is 00:38:20 or would you like this person on a scale of one to 10 and see if they would be less liked? Well here's my theory. Yeah, there's degrees of it for sure. Hear me out because I've read studies on psychology around this, right? So there are subtle cues that my brain picks up on that I'm not aware of that'll give me a feeling about you, whether it's happy or sad or tense or even empathy, empathize with you a little bit. And a lot of it is based off of your posture, your voice inflection, the health that you you know how you appear to be healthy but also the subtle changes in your eyebrows, your eyes, your nose, your ears, all the things that I'm not

Starting point is 00:38:55 fully aware of. So I can't empathize and connect as well with you when that's all paralyzed. Here's the flip side. When you're looking at a face, people don't, there's studies on this, when you look at a face with a facial expression, your face slightly mirrors it just a tiny bit. And they think the reason why you're doing that is it's helping you empathize as well. So I bet you, I bet you we can find studies on this, I bet you they exist, that lots of Botox reduces your ability to empathize with other people, not just their ability to empathize with you. Some of the other day I was watching, just kind of, I had my headphones in,

Starting point is 00:39:31 and I just sometimes like to people watch, and I was noticing that when people were interacting and talking to each other, the person that was listening to was still like subtly mouthing the words of the person in front of them talking, and it was like, you don't pick up On that a lot, but like it's it's like subconscious. It is you're a find yourself It's cute your accent just a little bit because you're talking to some do that happen to me in Ireland when I was with my brother

Starting point is 00:39:56 Guilty that inflection you're around it. I can take it actually do it. Yeah, that's just that's just a that's just showing you kind of what I'm Doug look up does Botox affect your ability to empathize? Now imagine this, a mother, you have a newborn baby, and all they can read is that, and the baby's looking up at you while you're breastfeeding the baby, and the baby sees a face that doesn't emote. Could that change, could that potentially change

Starting point is 00:40:23 the development of the baby's brain? For sure, the question is how much, right? Is it negligible or is it like a lot? I don't know man, because you add that up over years. I mean I think it's got an effect. There's got to be ways that we could probably study that. Do you see any studies on this Doug? Yes, so it does show that Botox could alter how people perceive and express their own emotions, but does not seem to affect their ability to empathize. Yeah, right.

Starting point is 00:40:47 Hey, speaking of that, I had one of our listeners who asked me a question on my question, and I answered it, so I'm curious to see you guys. What is empathy to you? What is empathy? Yeah. I feel empathy is the ability to project yourself into somebody's situation. I think it's, it's being able to perceive how they feel so you can empathize with

Starting point is 00:41:11 them. Is that right? I feel like that's what it is. Yeah. I don't think there's, I don't necessarily think, let's see what the internet. So it's, it's yeah. Your, your ability to understand somebody else's perspective. Right.

Starting point is 00:41:21 So how, how, and how well can you do that? Like how well, yourself in their shoes. Walk in their shoes. Yeah, how well can you tolerate, understand somebody else's thoughts and beliefs? Yeah, we're right. The ability to understand and share the feelings of another person.

Starting point is 00:41:36 It involves stepping into someone's shoes. Yeah. I'd say it's a real, when you think about it, we throw it around, like people say it all the time, but it's like it really is a true art and skill, and it's only really challenged when people say things that you disagree with, or you don't necessarily empathize naturally to.

Starting point is 00:41:55 It's real easy to empathize with someone who, they lose their father, and it's like, okay, it's easy for me to have empathy with that because I understand that feeling, and it's like, that's not real empathy to me. Real empathy is the ability to do it when it's not natural, when it's like, I actually have to actively, actively think, I don't know what it's

Starting point is 00:42:12 like to do that. And let me try and understand why maybe this person comes off this way, or maybe why I don't like them is maybe that's because I am having a hard time empathizing with their situation or their beliefs or their perspective. So there's a real art to be able to do that. You know, it's a female superpower.

Starting point is 00:42:31 Well, the way I actually answered this and said I think I'm not very good at it, I do think that I try and work on it. I said I follow my wife's lead. She's incredible. Katrina has this ability to empathize with everybody and it obviously is a natural gift. Women in general have this gift, which it comes with its own challenges, right? Women are really, men are, I mean, if we were to be- We're good at picking out predators.

Starting point is 00:43:01 Yep. Yeah. And that's what we have to because we know we want that trait. Well this is somebody to empathize. You're right. We want somebody to always see that but we have to protect that. It's a what a great way to highlight the differences of sexes and why we make such a good team because you're exactly right Justin. So my natural inclination when I run into a stranger that seems right Justin. So my natural inclination when I run into a stranger that seems off or suspect is danger and like, oh, that guy's a creep or this that hers is like, you know, he might have had a really bad day today, hon. Like you have no idea. He might've just got bad news at work. And what

Starting point is 00:43:35 you're feeling is that and some of you crazy. He's fucking creepy. You know what I'm saying? So, you know, but together you balance each other out, right? So you kind of put her on alert a little bit. Maybe you don't just go cuddle up to that guy or whatever, what's going on with him. But then at the same time too, it makes me go like, well maybe I won't be so knee-jerk reaction to something he says or does. Maybe I can understand.

Starting point is 00:43:52 So it's like the combination of the two works. Do you guys have empathy? It's very interesting. Do you guys have empathy triggers? Like if you watch a movie, what are the things in movies that get you? Anything about kids, yeah. Me too.

Starting point is 00:44:05 Yeah, especially if they're sick or whatever. It's like some sob story where they lost their kid or I'm like, ah. So I was watching Lilo and Stitch. Now it's live action, okay? It just got you. Well, because first off, I don't know if you guys remember the cartoon or whatever, but live action, same thing,

Starting point is 00:44:22 same story, right? But you got this little girl, first of all, they both lost their parents. So now it's bigger sisters taking care of the little sister. And the little girl is, she feels left out and the kids are kind of poking fun at her. So I empathize with the little girl right away, but I empathize a lot with the older sister because I was the oldest. So I immediately was like, oh my God, if I had to take care of my siblings, I could totally

Starting point is 00:44:44 feel what that would feel like in their responsibility. Because the older sister in the movie, she forgoes going to college because she has to stay home to take care of her little sister. So that's a trigger. So if I see a movie and there is a feel-good part around the father, it just, I fight back tears.

Starting point is 00:45:04 There's obviously a lot of therapy that needs to be done there. They're like, because it's a feel, it's like a feel good moment for like, where the dad and the- Did something good. Yes, and the dad and the child are like, really like bonding, connecting like that.

Starting point is 00:45:18 It takes everything in me not to break down crying. So it's like, there's obviously something there that like, that's like, why, it's like, it shouldn't there that like that's why it's like it shouldn't be something I cry about because it's like a happy moment in a movie. It's not like, it's not like we're, it's not a kid losing something or pain. It's actually a feel good moment. Yeah, so there's this like emotion,

Starting point is 00:45:38 this emotion comes up and I have to like, I have to pull the Justin and like. Yeah. Push it back down. I'm not supposed to cry right here. I'm not supposed to cry right here. Everybody's so open here. I'm like. I had to pull the Justin and like No, I have my I don't know moments I and I'm very aware of that I've totally like it was something in my probably my last is like at last decade of like Introspective stuff for me is like why does that always come up and it's in weird parts of the movie It's not parts that are traditionally like people like old Yeller, when the dog dies you cry,

Starting point is 00:46:07 when the family member dies, that doesn't get me. What gets me is like a feel good, comeback moment with dad or something like that. And it was like, oh God. You don't know where that comes from. It makes sense, dude. Well I'm sure it comes from my childhood of not having a dad.

Starting point is 00:46:21 It makes sense, yeah. I'm sure that has a lot to do with it. And so it's also, I always question like, okay so that is, is it a weakness or is it a strength? Because is it? Depends how you use it. Right, because I think it's also what has driven me to be a good dad.

Starting point is 00:46:39 Of course. It could have made you a shitty dad too. Right. It's all in how you choose it. Yeah, I do I do like I Understand that too like I understand that that also you you you typically Choose one way or the other either there because of that bullshit You're this totally disconnected dad you don't know how to connect to your child because you weren't taught you didn't see it You don't know how to do it or you probably go the other extreme where it's just like, that's all I think about is like,

Starting point is 00:47:05 how to be a good dad, how to handle the situation. So. No, anything with kids gets me. And then after losing someone close to me who suffered from cancer, if I see somebody with cancer in a movie, oh, that really messes me up. Just because it's a personal experience. Yeah, see, things that are typically sad

Starting point is 00:47:22 don't get me so sad. It's more than the other way, which is interesting. What's weird, what'll get me tearful, which is weird, is anytime there's a battle movie and then the good guys come out out of nowhere and start to win, I start to get emotional. I'm like, what's wrong with me? Happens to me sometimes. You too?

Starting point is 00:47:38 Yeah, bro. The triumphant moment, you're just like, oh. And it could be the stupidest movie, bro. It could be like, what was I watching? Pacific Rim. This is like robots fighting monsters, you know? And the robot's like almost dead, and then they come out and they win,

Starting point is 00:47:52 and I'm like, getting emotional with my kid. And I'm like, why am I just emotional? Yeah, there's been like a handful of times where I've cried in public, and it was like, that was one of those. My career had ended as a football player, and we're just sitting there, going around and we're kind of talking about our experience and then, you know, knowing that I wasn't doing it anymore.

Starting point is 00:48:11 It just all hit me. And then that, that was like hard, but it was the, also it was the championship like we won and then because it was the hardest year, like had all these factors against us, like, and just that effort, you know, I don't know what it is, but like just everybody with that type of effort and like perseverance and then like seeing it pay off was just like.

Starting point is 00:48:34 Oh yeah. You know what gets, you know what'll make me cry in retime? To the point where you guys have seen me, I'll turn off, I'll close my phone. If I see stupid Facebook memories, or now your phone does this memory video and I see my kids from two or three years ago,

Starting point is 00:48:52 and I watch it, I gotta turn it off. So I'm gonna cry in front of my friends, I'm gonna wait till I'm in the bathroom. I'm gonna watch this. I'm gonna start crying. So the thing that always interests me, and this is just I guess the introspective part of me, is that when I have emotions,

Starting point is 00:49:04 and I've said, I've shared this for a long time, right? Why? Yes, like people have asked, like, because I talk a lot about like self-awareness is like, I think it's one of the most important or powerful things that you can ever learn. And it's like, okay, well, how do you train that?

Starting point is 00:49:16 I said, well, for me, learning to train that started with dissecting my emotional highs and lows. So I lay in bed and think back to the day and go like, with dissecting my emotional highs and lows. So I lay in bed and think back in the day and go like, man, there was that moment where I got really angry at Sal for something. Like what did he, it's not just using this example. It's not a real example. I never had to go introspective on how I got,

Starting point is 00:49:37 I've never gotten that mad at you where I had to think about it. I knew where the fuck I was mad at you. All right, all right. But using that example, right? So I got really upset and frustrated with him. What was that? What did he do or what did he say that triggered that,

Starting point is 00:49:53 which then in turn says, what does that say about me and what's going on there? And also the opposite is true. Like, boy, I just had this day, like a good example of this was Doug and I did the car thing and like, boy, that I just, so much joy from that. Like, and it's not just like leaving it at that. Like, what was it about that?

Starting point is 00:50:11 I always try and unpack that. I always try and unpack these emotional swings that we have north or south and then say, what does that say about me? What is it? So do you do that? So like when you get emotional and you wanna cry over the kids because they're all memories,

Starting point is 00:50:25 do you try and unpack it or you just chalk it up as I get emotional? Oh no, I unpack it. It's because I miss, I feel like I missed it. Like, oh my God, I wasn't present enough. Even if I was, it still feels like I missed it. You know what I mean?

Starting point is 00:50:37 So do you think, and so this will be really interesting since you've connected that. I wonder if as the two young ones right now get older and you look back, does it shift the way you feel? I don't know because I just saw a video of my four year old when he was two and I lost my marbles. So that's interesting and you were very, very present

Starting point is 00:50:59 for that. It's not a, I just. And you didn't definitely feel. It's just gone, you know what it is? It's that. It's the giving tree, dude. That, god, I hate that it is. It's that that that the giving tree did that Don't ever I know I'm saying Facebook hits you just like that

Starting point is 00:51:13 but it's just I saw him at two and he was giggling and he was hella chubby back then and we're you know, we're playing and and that Little boy's gone. He's a new boy and I love That little guy's gone. He's a new boy, and I love, but that little guy's gone. I don't get that. I get really, when the Facebook memories pop up, I get more joy. I get, like, I look back.

Starting point is 00:51:35 Oh, it's a joyful tear, but it's still like, oh, that little guy's gone, that little, you know? And then I think to myself, like, who he is now, that's gonna be gone soon, in a year or two. It happened so fast. Yeah, I wonder if it'll change, because I'm still so early in the game of fatherhood that I still am thoroughly enjoying every stage so much.

Starting point is 00:51:55 And you guys told me this would happen. You said that each stage is different and you love each one more than the last, but they're different, right? And so. So when you watch videos of Max when he was two, it doesn't make you choke up like, oh my God. No, no.

Starting point is 00:52:09 I get more like, oh man, I remember that. That was fun. Or, oh, I remember that day. I totally remember. Especially the way I have trailed his personal Instagram is that I've strategically made an effort to only post once a week of his life for his whole life. And so I can really timeline and go back and go back. Do you guys have any weird anger triggers?

Starting point is 00:52:33 Like things that are, like I have one, like getting lost. Ooh, only because I have the worst sense of direction. I've actually been told by, I was told by a client who was an expert in the field, she said it's a form of dyslexia. I could get lost so, like, I drive home from here every day, we've been working here for eight years, I can't get home without GPS, okay?

Starting point is 00:52:53 Can I get home without GPS? I get lost so easily. And it's been like that since I was a kid. So if I get lost, it triggers something inside of me where I'm so angry. And it's the weirdest thing, but that's obviously why. Yeah, oh, you're waiting on me. You're so used to me just going right away.

Starting point is 00:53:10 I just thought I'd throw it all up. Oh, he's got it, he's got it. I already have mine, so I'm fucking adjusting a little bit. Yeah, well, all right. I mean, I'll be honest. Like, for me, a lot of times, it's redundancy. So if I have to go back and do something that I know was good, or, but somebody else has convinced me that I

Starting point is 00:53:30 gotta go back and redo something or, or, like, I lose my shit. I did not like that. I did not like I like creating things and letting it be, then move into the next thing, because my brain just keeps going this direction. I don't like going backwards. And I feel like, first, I was always trying to work on that. I was like, I got to get better at this. I got to look back, and I got to tweak,

Starting point is 00:53:56 and I got to work on making things more perfect. And I just abandoned it completely. I don't have to do that. I just stick with my strength And that's my strength is keep creating keep moving forward And build people around me that can help me with that instead So but that used to be a huge trigger for me

Starting point is 00:54:18 Because I would clap back real hard when somebody had like a you know different opinion about you know the way they would have done it. Did you have to do your homework a lot or something? Redo it over and over again? I don't know. I don't know what that is. You didn't put your name in the right place. Yeah, it must have been part of school, I think, brought that out of me. And two, I think it's just that the way that I do things,

Starting point is 00:54:46 I like to do it myself. And I like to figure it out myself. And I understand people have written books and they've had processes and ways to do it the most effective, efficient way. And sometimes I just don't care. I wanna learn it for myself, the way that I process it and the way that I wanna do it. And I just don't care. I don't I want to learn it for myself the way that I process it in the way that I want To do it and I just don't care like I don't care about your book in the way that you know

Starting point is 00:55:09 You figured this thing I mean I have I have an analysis for you on being one of your best friends and being around you for so long And I think I know you really well, and I've said this about you before I think that you're your own biggest critic and You don't need anybody to tell you you're your own biggest critic and you don't need anybody to tell you that you fucked up or you did something wrong or you could do something better because nobody is going to assess analyze that more than you and care about it more than you. So and I've known that about you for a very long time that it's like I don't need to go if Justin didn't do something perfect

Starting point is 00:55:41 or great I don't need to go point it out because he's already overanalyzed it enough and it's just going to annoy you if I come over and remind you of something you already know. And so I think that's a lot of what that is. Yeah, you're right. I mean, that is a lot of that and it's brought contention. I mean, we've worked through it, me and Courtney, like that has just been a big one because it's like, Oh, I can imagine. She's like, well, and you got to think about different brains like hers is very Clinical yeah, and it's very like like I I read this This is what I'm stuck on like I don't have any vision of anything outside of this is the protocol and so that's like

Starting point is 00:56:19 loading the dishes that's like Taking things and putting the trash out this way and then closing the lid this way. I need to tell you, you know, and there was a lot of that in the beginning and it was just like, we were like, Oh, I can only imagine it because I can only imagine if I didn't make that read on you, trying to lead and manage you that way would be fucking, we would not get along. No, we would not get along. If I was probably the first managers that did give me space. Because that was like, in coaches too,

Starting point is 00:56:48 like I had to go through a few coaches before I got good ones that like understood that. And then I thrived. But it's just, that's just my personality. Yeah, yeah. Mine's tied to the empathy thing. So I lack a lot of empathy for people that complain about their life.

Starting point is 00:57:05 Boy, that's just a... Oh, I've seen you do that. I get that. Oh, that'll trigger me, dude. I don't get that. Like when people tell you you're privileged? Oh, God. Or they just bitch about their life, like how hard, how bad.

Starting point is 00:57:19 I lack that. I really lack empathy. And that's an area I have to try and work on because that I'm quick to be triggered to that just like I Don't have a lot of patience for Yeah, I just because you had a hard less not it But not even just that though sell like forget my like I don't tie it like I don't try and have an oppression Olympics With them like I was more like that's not how I feel about it's more like you are you are doing none of that any service or good so

Starting point is 00:57:47 We all have had hardships. They just look different. Like I don't think that my life was any more harder than anybody else in this room. I just think it was different. And I think you wasting any time talking about how hard and how shitty it is for you is like wasted energy. And if you really wanna get out of that situation, the best thing you could do

Starting point is 00:58:05 is be trying to solve those problems and talking about it. And you're only gonna manifest more of it by bringing light to it and saying, it's so hard, it's so bad, poor me. It's just like, dude, get over yourself. So I'm like, I have a really hard time with having empathy for people.

Starting point is 00:58:24 And that's not to discount and say they don't have it hard, but we all have it hard. Everybody, hard is different for everybody and there's all different levels of it. And getting into this like comparing who's had it easier or harder is just, it's just a waste to me. It's just like, and the more you, and again,

Starting point is 00:58:42 to what does compare to my child is like, I've learned that that's a superpower. Because if you've had to go through a lot more you, and again, what does compare to my child is like I've learned that that's a superpower. Because if you've had to go through a lot more shit, you've had to solve more problems and figure more things out than the guy who got all the privilege. So give me all the shit and I don't want the privilege. The privilege is people think it's the easier route.

Starting point is 00:58:58 Like no, it's like my biggest fear of my son is having as much privilege as he has because he's not gonna have to solve as many problems as I had to solve by the time he's a young when I set him off when he's 18 if we were to compare our child's forget the trauma and the bullshit but think of just all the problem solving I had to go through and figure out that made me into the man that I was by time I was off on my own by 17 that he just didn't have to do that. So that's a, I don't think it's an advantage and people that talk about it as such an advantage is a massive trigger for me. So that's. Do you have an anger trigger that's like your weird one? I don't know if it's weird.

Starting point is 00:59:34 Maybe I think everybody probably feels the same way. Anything that wastes your time. For example, you're on hold for 45 minutes with a bank and then all of a sudden it just goes blank. You have to call again. Oh man. That, that, oh boy. That, that one will trigger me.

Starting point is 00:59:50 You and I are a lot alike in that area. I hate that. Like, yeah. I mean, God bless Katrina. Like that, if there's, she has completely, and that, I don't know if she knew it or what about me, but part of my super, the, the ability for me to do what I've done today, I mean, I'm not, I'm not, I'm not, I'm not, I'm not, I'm not, I'm not, I'm not, I'm not, I'm not, I'm not, I'm not, I'm not, I'm not, I'm not, I'm not, I'm not, I'm not, I'm not, I'm not, I'm not, I'm not, I'm not, I'm not, I'm not, I'm not, I'm not, I'm not, I'm not, I'm not, I'm not, I'm not, I'm not, I'm not, I'm not, I'm not, I'm not, I'm not, I'm not, I'm not, I'm not, I'm not, I'm not, I'm not, I'm not, I'm not, I'm not, I'm not, I'm not, I'm not, I'm not, I'm not, If there's she has completely and that I don't lose my mind she knew it or what about me But part of my super the the ability for me to do what I've done today

Starting point is 01:00:09 Is that she knew she found that out about me so early and she just took all that off my plate Was just like she had that doesn't bother her the fucking Multiple calls hang ups wasting hours at all. Hey, bro If I do something and and it wasted 30 minutes of my time and it's some shit like that, I just lose my shit. I'm just like, I could have been doing so many other things with my time right now. And this is so where she's just like, so chill about it. Like she can be managing seven different time wasting things at one time. And she's learned to just like clear my plate of all that. And I'm'm like, oh that allows me to very fortunate

Starting point is 01:00:45 No, it is that cuz I that is a you hate it. I forgot how much that's a huge Reminds me. I did have a moment where I kind of like lost it, but thankfully nobody was really around but I was driving the new car I got and then I drove it home and Had it like so I took my son the other day and we were late for something. So I just made like a protein shake and we drank it and all this and he had it in the back seat and I don't allow him to ever bring food. Nobody ever brings food in the car.

Starting point is 01:01:16 And I get home and it had my car had been baking in the sun. Oh no, no, no, no. It's all rancid. And he, and thank God he wasn't there because like, like it's a huge trigger for me. baking in the sun. Oh no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no no Courtney like just knows ahead of time how angry and like how like really? Bad like my I lose it on that level and so I I came out like oh my god smell my car Like good, and she's like let go for a walk like let me handle this and she like that's awesome Steam cleaner thing in there. I'm like no no no no I don't want you to don't want you to do that. Like, no, I don't like you when you're like this. Go for a walk. Just like, all right. And thank God like she's learned.

Starting point is 01:02:12 That's like that saved probably everybody. I would say that's one of the most ultimate things in a partnership is when you find a partner who has that ability to see those things in you and like, no, like this is, and vice versa for us too, right? Like if I can see those things that Katrina just does not wanna deal with, can I step in and take care of those things

Starting point is 01:02:33 and she does that for me. So that's a like, huge, huge. All right, take a left here. The ingredients, so Joy Mode, right? The pre-sex supplement, I like to take it before working out because it increases the pump. The ingredients so Joy Mode, the pre-sex supplement, I like to take it before working out because it increases the pump. The ingredients in Joy Mode, I believe you could actually

Starting point is 01:02:49 measure a difference in your blood pressure when you take it. That's how much it dilates your blood vessels. So the ingredients in there have been shown in studies to improve endothelial health, this is blood vessel health, because of the boost in nitric oxide. And I would like some listeners to take their blood pressure Drink joy mode An hour later take your blood pressure again, and you'll probably see it be a little bit lower

Starting point is 01:03:13 Oh, the nitric oxide. Oh interesting. Yeah the ingredients in there if you take them regularly you should get a measurable Difference good for all the different types of pumps Yeah, well, that's what that's why they need some pre-sex supplements What they made it for us for you use it for working out. I use it for I use it for sex and you guys like it Yeah It's not together I'm glad you clarified. I have to make sure that this is distinction It was it was that was it Sal or Justin who made that who do that to the clear guy to get all weird

Starting point is 01:03:47 He said like are you guys together and then you're like, oh, yeah It's like it's a joke For blood flow that's like the best supplement so Ned is hemp oil extract that you feel. It's high in CBD, but other cannabinoids, listen, take this, 45 minutes later, you feel euphoria. It really works, try it for yourself. Go to helloned.com, that's H-E-L-L-O-N-E-D.com

Starting point is 01:04:19 forward slash mind pump, use the code mind pump, get 20% off. Back to the show. Our first caller is Derek from Florida. What's up, man? How you doing, Derek? How you guys doing? Thank you for everything you guys do

Starting point is 01:04:30 and thank you for having me, guys. You got it, how can we help you? So I'm gonna jump right into my question, is that cool? Yep. All right, so I'm a typical story. I'm 42 years old, I got a four-year-old son. Around the time that we had him, I just started letting myself go.

Starting point is 01:04:45 Time was, I just didn't have enough time to work out. I made every excuse in the world, got super lazy. Gained about 40 pounds. About a month ago, I decided I wanted to start trying to get myself back in shape. Started waking up early in the mornings, doing some workouts at night as well, trying to not overdo it, trying to follow some of the rules

Starting point is 01:05:04 that you guys have put forth where I don't want to put too much of a toll on my body. But at the same time, kind of struggling with the diet part of it. So my main question that I have is when I put in a daily energy expenditure calculator, all of my details, it pumps out a number that's around 3,000 at 3,200 depending on which calculator I'm using. I know that I need to be at a deficit if I wanna lose some fat, but I also don't wanna go too hardcore. My issue is that in the past,

Starting point is 01:05:39 anytime that I eat over about 2,400 calories with a cheat meal at the end of the week, I tend to gain weight. So I'm worried if I jump up to 3,000 calories, am I actually giving my body too much food and too many calories or am I going to be in a point where my body is actually getting what it needs and maybe I'll stop storing fat and using it for what I actually want it to do, which is build muscle. Derek, how far into this are we? Like you put on the 40 pounds and then you started to make, wanted to make change.

Starting point is 01:06:08 How long have you been attempting this right now? It's been about a month. I do want to preface this by saying before I had my son, I was down at like 10 to 12% body fat, 205, I'm 6'2". So I had a pretty decent physique. It went to hell after we had the kid. Are you, and you're tracking right now? Is that how you know you're eating 2400 on average?

Starting point is 01:06:28 Yeah, so meeting 24 on average, but I do add the cheat meal every week and that varies some weeks I'm only adding with 400 calories some weeks on that Saturday. I'll add like a thousand It just varies on what we decide to choose So that's your maintenance then if that's what you're eating on a regular basis, those calculators are a rough estimate and they can be off significantly. So I always tell people it's a good starting point, but tracking is where you're going to get your maintenance. I also wouldn't start you like that though, either though. I mean, at 24. Well, I mean, here's the thing. I mean,

Starting point is 01:06:59 I wouldn't even be cutting right now. If, if you put 40 pounds, okay. On in the last couple of years, years, I don't even have to ask you questions. You were eating. I mean, you were doing some damage. So probably, I don't know if you drink, if you eat a lot of fast food, but to put, okay, yeah. So if you put 40 pounds on, you were fucking around, like for real. So I'm going to go like, hey, let's, if you were my client, I would assess that with you and be like, let's just knock out a couple of these really bad things that you're probably doing That you know about already I don't know your mind would be binging ice cream at night and drinking on weekends or something like that

Starting point is 01:07:34 And so I'd be like that's all I want you to do and let's go after Eating protein because I guarantee if you're eating all that shit You're probably under consuming on protein over consuming on empty calories or trash calories. I don't actually want you to cut yet. I really wanna, especially a guy that like you, who was in really good shape, who probably had a lot more muscle because you probably lost muscle and put body fat on.

Starting point is 01:07:55 So I'm gonna focus on building right now. I'm not tripping about the scale, even though I know you may be a little bit in your head. I'm like, I wanna feed your body correctly. Get out, let's cut out of, and I wouldn't go crazy either because if you were eating that out of bounds, I just need to tighten up a few things

Starting point is 01:08:10 that are probably the gross offenders and really go after eating protein and building muscle, especially for the first couple of months. I mean, it would look very similar. I don't know if you paid attention to my comeback story I did on YouTube, but I didn't quite fall out of 40 pounds out of shape, but I'd fallen out of shape for me,

Starting point is 01:08:28 and I hadn't been training consistently at all, and I documented how I ate and how I trained to come back, and what I didn't do was go right into a cut, even though I needed to lose body fat. It was, listen, I've lost a lot of muscle the last couple, for me it was months, For you it's been years. So let's go get that muscle back because that muscle is going to make the getting lean and shredded way easier if I do that.

Starting point is 01:08:53 So the focus should be, in my opinion, should be that first. Wouldn't you guys do the same thing? Yeah, I would. So you're what, 230 now, 240? About 240. Okay. And you said, so you've just started last month. Does that mean you started working

Starting point is 01:09:05 out again last month? Yeah, I went extreme because I can't do anything in moderation. So I went out and bought a full rack, home gym, functional trainer, everything I would need at the gym so that I had no more excuses. So I've been doing about three full body workouts per week and then I add in a little bit of core work on a fourth day. Yeah. And every day I'm walking about a half hour. Yeah you got to feed, yeah, I agree with Adam. Feed the muscle growth that you're gonna go, that you're gonna start noticing and that's gonna be more

Starting point is 01:09:37 effective for fat loss than going to cut. Going in a cut right now, especially at 2,400 calories, guy your size, I don't think that's a good idea Yeah, I'd put you yeah, I'd put you up to 2,700 calories to start with high protein try to hit 200 to you know 220 grams of protein a day and then just focus on getting stronger and you're getting a nice body composition changes What's gonna happen? Yeah And then at some point when your calories start to ramp up, which they will, as you start to build muscle, then cutting won't be a problem.

Starting point is 01:10:06 You start to cut right now, you're gonna find yourself. Yeah, we're not even there yet. You're gonna find yourself in a situation where you're eating 1800 calories a day. Yeah. And your workouts are gonna suck. If you're gonna have to up quite a bit. I'm guessing if you're cutting down to those calories

Starting point is 01:10:19 and you're also allowing a cheat night, you probably have a hard time hitting your protein. I imagine you have a hard time hitting 220 grams of protein every single day. It would be hard to do that unless you're eating super clean every single day. Yeah, I've been eating really clean last month and I've seen the scale move a little bit. Not that much, I think, because I'm building some of that muscle back as well. But I'm averaging between about 175 to 200 grams of protein a day, but this is new. It's not like I've been doing this for very long.

Starting point is 01:10:48 Right, right. Go 220 a day, focus on strength training, get your calories up to 27, 2800 calories, and your body will change in the right way. And then slowly increase the calories over time. The body fat will come off through that process. If you go straight into a cut right now, you're gonna end up in a situation that's gonna suck.

Starting point is 01:11:08 It's gonna suck and really slow. Doesn't mean you couldn't see some body fat loss that way. It's gonna be a slow process, which you're probably already feeling that. Because what you've done probably this month isn't horrible. I wouldn't be surprised if you've made decent progress. You might have lost a couple pounds of fat

Starting point is 01:11:23 and got a pound or two muscle back, but you'd be far better off leaning into, I'm going to go build muscle right now. I'm not going to worry about the scale going down and losing right now. Like my goal now is let's go get back that muscle that you had before and put that on your body because it's like building your engine. It's like, Hey, you want to go race right now? It's like, it's not time to race. Let's go, let's go put the horsepower in this engine and then we'll then we'll race. And then you're going to, you're having a better time winning that race that way versus, hey let's just go start racing right now. It's like, no let's go rebuild that engine. And what's great is that you've been here before so you'll get it back pretty fast dude. Especially if you're leaning into it. You're feeding the body

Starting point is 01:11:59 enough calories to actually build muscle. So if you're feeding it enough to build then it'll build it back way quicker than the average person because you have that muscle memory on your side So lean into that and then what we do is we and if you got your size I'm wanting you to be up over 32 3,500 calories before I bring you back the other way So what this is what if you were my client, this is the way I'd be communicating this. All right, Derek This is our first goal Our first goal is I want to get you up to 3,400 calories and not gaining any weight That's what I want you to do And if we've done that then I know what's happening is you're ramping that metabolism up and you're now your new maintenance level

Starting point is 01:12:38 Is like 3,400 before I'd even think about cutting you on your first one. You're a good sized guy You're not a little petite dude. So I don't want you cutting from 20 something calories. You should be well over 3,000. Especially if you're training three days a week and you're walking and you're doing some decent activity. So we need to feed you and focus that way first and then come back and cut. And if you haven't had a chance to kind of watch the journey that I had on my comeback, it would be good for you to watch it because you hear me have the conversation of why I'm doing this and why am I focusing on eating more now and only training this much and you get to hear me kind of walk through that whole process because you're in a similar situation where you've lost a bunch of

Starting point is 01:13:19 muscle put on some body fat been out of it but you know that'll come back quick for you. Yeah and do you mind if I address more of your email in part of this? Yeah, absolutely, man. The testosterone that you're treating to get it elevated, that'll be really hard. I didn't even realize we were even doing that. Yeah, that'll be really hard with low calories and a cut.

Starting point is 01:13:41 Like a cut tends to lower testosterone. So if you're in this process of trying to bring levels back up, what we're saying is the most effective dietary and exercise approach. At building muscle, it's a great way to make your testosterone more effective and also in many cases, raise testosterone.

Starting point is 01:13:59 So I wouldn't go in a cut for many different reasons, that being one of them. Well, are you taking TRT or no? No, it's on the clomophene. Oh, okay, so you're trying to get back, okay. I thought you were saying. Yeah, I didn't want to just cut off my production. I was hoping to increase it naturally.

Starting point is 01:14:17 I don't know the pros and cons, and I don't know if you guys want to get into all that, but I thought that was the best decision for me right now. What I would, what you'd want to do. HGH, I would have thought they would put a more, or HGG I mean. No, so what you want to do is go on this path that we're saying, ramp your calories up, high protein, lift weights, get stronger. You're on a clomaphene, go off in clomaphene, stay on this path.

Starting point is 01:14:42 Don't over train, don't go in a cut. Two months later, see your testosterone levels are at. If they stay high, then you're great. If they drop down, then TRT would be the next approach. But if you go on in clomophene, raise your testosterone, do all this stuff, then you go on a cut and you go off in clomophene, your testosterone goes down. Was it the cut, did I go too aggressive?

Starting point is 01:15:03 Like what's going on here? That's how I would prefer. I didn't even read I didn't even read further into this and realize that this is even more important that we focus on building muscle right now. Like if I didn't even realize we have lower test this is this is also by by the way why it feels very slow for you right now is low testosterone. If testosterone is low and you're trying to build muscle and get lean again like it, it's gonna be a slower process. So part of building the metabolism up

Starting point is 01:15:28 and building muscle and increasing calories should also boost that. It will boost that testosterone, whether it puts you in a really good range or just boost it a little bit, it's gonna boost it. Versus, if you're in a cut and a deficit right away and you're low testosterone, it's only gonna sink it. So getting your calories up is gonna support that.

Starting point is 01:15:44 But you'd have to go off in Clomaphene and then be off for a couple months to see if it sticks. Okay, cool. Yep. And you think the program I'm on right now, three days a week, full body with some walking, that's easy as pie? I like that, that's great.

Starting point is 01:15:58 Yeah, I like that. If you're getting stronger, it's working. Are you following maps, is it anabolic, is that what you're following, or are you doing your own thing? Right now I'm just doing my own thing. Just kind of winging it. Oh, well, we could, why don't we say, we'll send you maps anabolic so you can follow that, which is basically that protocol, but it's already planned out for you so you don't have to think about it. So just follow that.

Starting point is 01:16:16 I think it's a great program for where you're at. And then I'd love to hear back from you in like 30, 60 days. Just shoot back to me kind of where you're at and we can assess more of the testosterone stuff because if it doesn't go the way you want, then that's where we can have talk about some different options to support and help that. And just so you know, you can take synthetic testosterone and you can still keep your, if you still want to try and have another baby, you can still do that. If you get off of it, it doesn't ruin it forever. There's a lot of myths around taking testosterone and how it just ruins your natural testosterone. It's not true.

Starting point is 01:16:52 Especially a therapeutic dose. We're not taking bodybuilders, super physiological doses and doing it all wrong. You would do it in a very therapeutic way. And they can manage keeping your natural levels up also by taking HCG. I got Katrina pregnant on testosterone. So I had already been taking testosterone for years. We knew we wanted to get pregnant, so I took HCG with it. And that brought up my normal levels and we had max.

Starting point is 01:17:16 So totally not a problem. Okay, good to know. But yeah, circle back with this, Dick. I'd like to hear back maybe in a month or two after where you're at your testosterone and see if we can help you from there. Perfect thank you guys I appreciate it. Awesome man. I didn't even see the testosterone thing that makes it even more. You know this is my experience in my experience taking a

Starting point is 01:17:38 man around his age from you know not exercising, eating poorly, exercising, eating well, testosterone, reliably, not always, but will reliably double. Oh, it'll go up. I feel super confident about how much. But Enclomophen raises it artificially. So that's gonna throw off, like is it working or not? This is why it's go off for a couple months to see if it sticks.

Starting point is 01:18:01 It's an interesting approach within Enclomophen. Yeah, why Enclomomophene not HCG? HCG is more used for boosting fertility. And clomophene is, it's like Clomid, it's the isolated isomer. Yeah, it's what you take when you come off of the cycle. So it attaches to the estrogen receptor, tricks your body into thinking you don't have estrogen,

Starting point is 01:18:20 so your male body, what happens is it produces more testosterone, because that's where we get estrogen from. But I don't know, I find it interesting, because I don't know too many people who went on that and went off and then it stayed up. Tends to be up because you're on it, then you go off and it goes back down. From the people I know.

Starting point is 01:18:37 I'm not super familiar with the literature, but when you combine it with lifestyle change, that's the way to go. Yeah, and then addressing kind of the point I made with the 40, you put 40 pounds on in a relatively short period of time. Like, you're eating like an asshole and you know it. You know what I'm saying?

Starting point is 01:18:54 You don't need to get crazy, change that. You don't need to go radical. So without even diving deep, I'm sure he's doing, was doing a lot of things I'm saying. I'm drinking, I'm eating out like crazy. I mean, if you're eating like that out of bounds, like you just get rid of a couple major offenders, like all alcohol, gone or something, and then hit my protein tick. And you'll see-

Starting point is 01:19:15 And lift. Yeah, and lift. And you'll see crazy change just from that. And then we can start adjusting. Like, there's no reason to go into a cut aggressively already, especially considering he's coming from a guy that sounds like he was pretty, pretty buff, pretty jacked before 12% body fat, 220 pounds. Like, you know, he had some muscle on him.

Starting point is 01:19:33 So he's got that working in his favor too to not feed the body enough calories and protein to grow would be a huge mistake. Most people do well growing into fat loss. Yes. Our next caller is Gabriel from Texas. Gabriel what's happening? What's up man? Hey how are you guys doing? Good man. How can we help you? So I just wanted to say that I am kind of like a newer listener to you guys. I believe I found out about you guys last year when Sal

Starting point is 01:20:02 did that podcast with Bradley Martin. Yeah, and Dude, your testimony was very powerful. Just wanted to throw that out there before I got into my question um I'm kind of like in a newer walk with Christ again myself because I kind of fell off and Like hearing those type of things makes me believe like okay. Yeah, like this is the real deal now. Thanks, man I appreciate that very cool. Yeah, so before I get into my question, I was just going to give a little bit of context. Um, so I started powerlifting in January of 2024. Um, and then I moved to Houston in June of

Starting point is 01:20:35 2024. So I kind of had like a little bit of trouble adjusting to the weather, like, you know, the type of weather change. Um, but so since then my one rep max numbers for squat was 440. My bench was 293. And my deadlift was 480. And that's competing at 82.5 kg. So now I'll get into my question. Since I had started powerlifting in January,

Starting point is 01:21:03 I had a recent change in my career path. I now work graveyard hours, so I work from 1 a.m. to 11 a.m. And if I was gonna ask you guys, would I have to prioritize more my meals or more my sleep if I wanted to improve those numbers? Because I know both are pretty important. Ooh, sleep. Sleep's gonna hurt you faster.

Starting point is 01:21:27 So first off, first off you're strong dude. Yeah, great numbers. Great numbers dude and thanks for the encouraging words. So here's what you wanna do when you work graveyard shift and it's not a, it gets really hard when somebody works graveyard two days a week and then two days a week they work different hours but you're consistently graveyard right? Yes, sir. Okay. You want to

Starting point is 01:21:48 mimic nighttime as much as possible when you get home and you're and you're going to go to sleep. Okay. And you want to mimic daytime at night as much as possible. Okay, to keep you awake for work. So bright lights, that's fine when you're at work, keep that happening. But an hour before you're off I would put on blue light blocking glasses. Now depending on your job you can wear the mild ones that are maybe slightly yellow tinted or maybe clear. Then when you get home switch to red. Red blue light blocking glasses. Get blinds, get blackout shades in your room,

Starting point is 01:22:26 and make yourself go to sleep like it's nighttime. Then when you wake up, start your day with your meals. But that's gonna do, because you have to trick your brain into thinking night is day and day is night, so that you don't suffer some of the consequences of sleep deprivation. It has to really be an aggressive approach to creating that environment.

Starting point is 01:22:47 Because it is such a, this schedule is so tough and it's tough to give advice because it is really like something that's not beneficial long term. Yeah, but when somebody does what I'm saying, you- You can make it through. Yeah, and I've seen a lot of the negative effects dissipate, but it's kind of an intentional thing.

Starting point is 01:23:07 And then on your wake hours, just be structured with your diet and make sure you get your food intake and your nutrition. This may mean when you're at work that you use, I don't know how, if this is available to you, if you could bring one or two meals at work with you or if a shake is more convenient But that it made me it's gonna require a little bit of planning, but if you do it the way we're saying I think you'll be okay Okay. Yeah, I was just asking because Like my work is very young. I don't want to say unorganized

Starting point is 01:23:40 But like there's not a set time that we go to lunch. My typical time is like around 5 a.m. That's usually when they'll send us, but if it's busy, they'll send us like closer to seven or 8 a.m. And that was one of the things that I was telling my coach. I forgot to mention, I do have a coach. Um, and I told him like, Hey man, it's hard for me to get meals in because sometimes when they send me at 7 a.m. I get off by 11 and

Starting point is 01:24:05 it's like I just ate four hours ago. I'm not hungry anymore like but on the days that they do send me at my normal time I am able to kind of get most of my meals in. I just don't know if that affects anything because I know you guys say protein is one of those things that doesn't roll over. So like I just wanted to see what you guys thought because my coach did tell me the same thing. He was like, dude, you need to prioritize your sleep way more than anything right now. Yep. Yep. It's the, it's the, it's the, the largest contributed injury, which is a big deal for powerlifting is poor sleep.

Starting point is 01:24:37 So what about a shake or something like that where, you know, you could add the extra protein, you know, when, you know, when you just go grab it real quick and take it, are you able to do that at work when you don't have a break? Yes sir. There you go, that would help. Okay.

Starting point is 01:24:49 So the guys both are talking to you like good coaches and trainers. I'm gonna talk to you like you're my boy. Yes sir. And I'd say, bro, this is not the time to try and be a power lifter in your life. Like, yeah, only because, okay, and I know, because you're good at it, obviously. And so I know how

Starting point is 01:25:07 hard it would be to probably tell you that. But if I was your boy looking out for you, I'd say, doing something that is redlining, like as far as max reps, while also risking good sleep or bad sleep, is just you putting yourself in a risk category, that is just not ideal, you know And it's like this time of your life of like man It's like you're I don't know if you plan to work this way forever Or this is just a period of your life right now

Starting point is 01:25:32 And it's not it's probably the worst time to also try and become the strongest guy too or strongest version of you Just risk wise so I would I'd be in your ear about that like hey, is this like necessary? we do this right now and you really, really love it that bad because it's probably not the best way to be training yourself right now. Usually I'm the guy that says something like that. But there's more, you know, I have more questions, right?

Starting point is 01:25:55 Do you have a wife and kids? No sir, I'm single. Okay, there's always compounding factors. It's okay to destroy yourself. No, no, no, no, no, no. It's not okay to destroy yourself. No, no, no, no, no, no. It's not okay to destroy yourself, but you can't, you do have the ability, the time to be much more disciplined in structure.

Starting point is 01:26:12 Right, right, you can be selfish right now. So, and you can do that, because there's a lot of guys I know who go to bed, you know, they have a normal schedule, but they got three kids, a wife, and a job, and that's their compounding factor. So it's just gonna require discipline and structure. Now if you're that guy, no kids, a wife, and a job, and that's their compounding factor. So it's just gonna require discipline and structure. Now if you're that guy, no kids, no wife, single dude, you work swing shift or night shift,

Starting point is 01:26:32 but you also like to go out, you like to hang out with your buddies and lose sleep, that's gonna mess you up. But if you're disciplined and structured, and your coach adjusts your programming when you need it, then I think you're okay. That's a really good way to put it because I'm assuming you're a younger guy

Starting point is 01:26:47 and you probably still have a social life too because I think that something's gotta give here. And so if you are, and I guess that's if you were my boy, I'd be really questioning that. I'd be like, hey man, how much do you love this powerlifting? Because if you love it, then do it and then sacrifice the other stuff. But I think to do all the things you're doing

Starting point is 01:27:05 and then also have somewhat of a social life and do that. You just gotta be real disciplined. Can you just train without competing? Can you just emulate that and keep building? Because it is really not ideal. I just don't see a lot of forward progress with this type of scheduled environment. It's just really, the odds are against you.

Starting point is 01:27:26 I mean, unless your whole life revolves around that, because to Sal's point, like yeah, if you, but I mean, I don't know, young single guy, do you still go out with your buddies every once in a while and have drinks and do your thing? Or maybe all your buddies are like you and they're all power lifters, which is cool. Yeah, that'd be cool.

Starting point is 01:27:42 It's pretty rare that I do go out only because like I'm still new to Texas in general. So I don't know many people there. That's kind of why, um, like I decided to do this cause I can dedicate all my time to it. And cause it's fun. Yeah. Like in terms of going out, I'll maybe go out like once or twice a month, usually when it's only my week one or week two, but my friends that I have met over there, they kind of already know like,

Starting point is 01:28:04 Oh, okay. He said something about week three, so he's not coming out tonight. How old are you? Yeah, I mean, if you're doing it, well. Hold on, how old are you? How old are you, Gabriel? Okay. Say that again, sir?

Starting point is 01:28:17 How old are you? 28. Okay, listen. One of the best things you could do is just stay focused and disciplined anyways. So I don't think you're missing out by not going out with your buddies all the time. I think focusing on power lifting, your job,

Starting point is 01:28:32 personal growth, I think that's great. I think it's gonna serve you more in the future anyway. So I don't think you're missing out on a ton. If you have a social network that you'll hang out with here and there, but you're not hurting yourself, you're not drinking a bunch or whatever, I don't think that's a bad thing. In fact, when you talk to young men like you,

Starting point is 01:28:51 the ones that do well are the ones that tend to be disciplined in some area. Otherwise, lack of discipline, we tend to go all over the place. So it's really on, you sound pretty disciplined to me, and I think you can make it work so long as you plan and you stay structured. But if that's not the case, then yeah,

Starting point is 01:29:10 I mean Adam's 100% right. You try and do everything and forget it. Yeah, I agree with that. Like if you're all in on this, bro, then you can do it, you absolutely can do it. I just, I don't know enough, and if I was talking to you as my boy who hangs out with you and drinks every once in a while,

Starting point is 01:29:24 I'd be telling you, probably not a good idea right now, bro. But hey, if you're, if you're all in this, I mean, I like it. I mean, but you do got to get really disciplined. Sleep becomes the number one priority. Nutrition becomes the number two priority and you build your routine and stuff around that. And so it can be done. It definitely can be done. Okay. Do I have time for one more quick question? It kind of ties in. Yeah. Sure.

Starting point is 01:29:46 Um, so usually my coach tells me not to do like heavy accessories on week three and four because we're more pushing like those primary lifts. Yeah. Is it, is it bad if some days that I skip them because like, so let's say for an example on Tuesday Tuesdays I have my secondary squat and secondary bench day, but I will skip accessories because I slept throughout the day and then I have to go to work,

Starting point is 01:30:13 or go home to get ready for work. I go at nighttime, so is that a bad thing that I skip accessories sometimes? No, no, especially since you're doing the accessories week one, week two, you know what I mean? Now you're getting into the heavier lifting. That's actually what I would tell you to do. Yeah, whenever we get into the heavier,

Starting point is 01:30:31 like week three and four, he dials down the volume. He actually listens to you guys. I had asked him at my very first comp if he knew about you guys, and he was like, oh yeah, I listen to them a lot. And so when he told me that, I was just like, okay, I really trust what this guy is saying. I just really wanted your guys's opinion about the sleep and food as well No, that's how you get a good coach. He's on point. Yeah. Yeah, dude

Starting point is 01:30:51 And I don't know I guess I definitely think you you give you you're giving me the vibe like this is something you're serious about Yeah, that you're a serious young man. You want to do this? So you got the discipline and you structure your night, you know, you sleep and all that stuff, do it, go for it. Yeah. Okay, so then you guys say to prioritize the sleep more? Yes. Yeah. Okay.

Starting point is 01:31:12 Yeah, yeah. It should really dictate a lot of everything, right? Even like your intensity towards the workout and stuff like that. That's right. That's how you stay healthy. Yes sir, okay. Yeah.

Starting point is 01:31:22 I'd love to hear back from you after your meet. Hit us up. When's your competition? I just had one in March. So that was a rookie one and I'm talking to my coach about finding maybe a local one again Sometime in October or November. I'd love to hear back from you Let's know how it goes. Okay, appreciate you guys. Thanks. Thank you Yeah, dude, I mean, okay Cuz you're right like typical 28 year old, not very disappointed.

Starting point is 01:31:47 Single 28. But think about us, and how we were at 28, not saying that we were everything right, but when we were focused on something, that would have been like, I'm gonna do this. And he kinda gives me that vibe, and so I think you can totally do it.

Starting point is 01:32:04 But you do that, plus your night shift, plus you're going out and partying twice a week, like no way, no way. No way that would happen. Our next caller is Claire from the UK. Hello, Claire. How you doing, Claire? Hello. Hi guys, it's such a pleasure to be able to meet you all.

Starting point is 01:32:20 I appreciate how much you've changed my training for the better. Oh, thank you so much. How can we help you? Um, so currently I'm in a reverse diet, trying to gain muscle, but recently I started to notice an imbalance in my hips when looking at progress photos. I'm unsure what is causing it, whether it is fat muscle or maybe a hip mobility issue. I do have a hard time growing my quads, so I do wonder if it could be related.

Starting point is 01:32:52 I have attached pictures to give a better representation. Okay. Where do you, okay, what do you mean a hip imbalance? Like one side, let me see. I'm looking at the picture here. Yeah, so like one side's like quite square compared to the other. You might be a little over critical, but I will tell you this. If you notice an imbalance in exercise,

Starting point is 01:33:17 that's always what we wanna pay attention to first. So if you do like one-legged exercises or movements and you notice. Asymmetry. There's an asymmetry or big difference addressing that will address the The development issues that you think you might be seeing do you have our program map symmetry because that would be the perfect program for you And so I'm in a minute I'm actually following aspect and So at the minute I'm actually following asphatic,

Starting point is 01:33:49 which is being quite good to be fair. But to be fair, when I've been doing my front squats, I have been noticing a bit of tightness in my left hip where I've got it in balance. Because I don't really tend to do front squats usually. I would like to send you symmetry, and I'd like you to switch to symmetry. Yeah, go to symmetry. You'll get better results anyway.

Starting point is 01:34:06 It'll be good to do unilateral training for a bit. You'll notice a lot more if there is any kind of difference and discrepancy there. I'd love to go to symmetry and then I'd love for Doug to put you in our private forum and then if you show me videos of you squatting, it'll really help us. Because if I can see the way you move, we can address where the potential imbalances is coming from. It's hard to just tell from a picture. I can kind of see what you're talking about. You are being pretty critical,

Starting point is 01:34:34 but I can see what you're talking about. But it's hard to tell if it's due to overdevelopment, lighting, and inflammation. Like it could be a host of different things. And so seeing you squat and move will really help us get to the bottom development, lighting, inflammation, like it could be a host of different things. And so seeing you squat and move will really help us get to the bottom of what could be potentially going on. Do you ever do 90 90s for hip mobility?

Starting point is 01:34:57 Have you done those before? Yes, so before, but in the night time I can always stretch. Yeah. So when you do 90 90s, can you lift your back foot off the ground and do you notice a difference between left and right? I'm trying to figure, I think I've actually like taken my feet off the ground before but I certainly when I'm stretching like my left leg in front like it does feel tighter. Okay so so so there's a video on YouTube on our mind pump YouTube where I do 90 90s and I show the progressions of it so if you can look I don't know if Doug or Dylan can send that over to you but I'll have them send that to you and watch the video and then what I

Starting point is 01:35:37 want you to do is to do those 90 90s and try and lift your back foot up. What that will do is your if there is a discrepancy, right. And an imbalance, one of them, you'll be able to lift up a lot further than the other one. And then that'll tell us something about that hip, right. Or the opposite. So also I do want to say this because how long have you been strength training in doing this?

Starting point is 01:36:00 Um, I've been strength training for about 10 years. I know I probably look younger than what I actually am. Um, yeah, but I've just started asphatic. Like I'm in phase one currently still. So, okay. Uh, yeah, you do look a lot younger than that. I would like, when you start lifting weights at 10, but the, the, when you're,

Starting point is 01:36:21 when you're straight, no body, there is no body that's perfectly symmetrical. And sometimes the trap we get into, oftentimes, is we take a picture of ourselves, that we look at ourselves, and we study our bodies, and we focus so much on any, what we could perceive to be imperfections. And I wanna communicate this to you

Starting point is 01:36:45 because if this mindset or this challenge will never go away until you stop studying yourself. So, and the best way to do that, in my opinion, because I can tell you not to do something, but I need to tell you to do something instead, is focus on your performance and how you feel. It's a great way to take you off that direction. Otherwise I'm gonna tell you this right now, you can strength train for the rest of your life and if you study your body you will

Starting point is 01:37:14 always always always find areas that need this or that or that's not perfect or whatever and then fitness is not really improving the quality of your life it's becoming a problem. You know why Sal's saying this, right? You already have an incredible physique. So it is very balanced, very symmetrical. You've got a great physique already. And so we're definitely nitpicking right now for sure.

Starting point is 01:37:39 But I'm more interested in the feeling different or pain or any of that like that. So that's what I want to get to the bottom of that. As far as the way you look, you look amazing and you're doing great and you've done great obviously. I think you have a very balanced physique. You look like you could compete. So I'm not critical of that. I'm very curious to, you know, do you notice impingement or pain or anything discomfort? And that's why I want to see

Starting point is 01:38:05 your squat because then I can help you break that down and get to the bottom of that. And symmetry is the right program. Symmetry, you'll get great results, a period, end of story from symmetry. So we'll send symmetry over. I'll have Doug put you in the private forum. And then if you get a chance, I'd love for you to shoot a video of you squatting. Give me a good view front side back You know just put to prop your phone up and you know do five five reps on each side, right? Five from the side five from the front five from the back That'll really get in tag us in the forum and then we could take a look at your movement and then get to the bottom Of what what potentially could be going on?

Starting point is 01:38:42 I just wondering as well Perfect. Thank you. I was just wondering as well, um, just out of curiosity, like when should I actually like cook down from a reverse diet? I'm kind of stuck at the moment. Let me get to the point where you feel like you're just eating a lot of food and you feel strong and you feel good. You're like, okay, I don't, I don't think I want to eat anymore. Then that typically is a good place to start reversing.

Starting point is 01:39:06 Yeah, how many calories you at right now? And 2,200. Okay. How tall are you? And five, six, like five foot six, yeah. Oh, you're tall. Yeah, I keep going. Yeah, definitely.

Starting point is 01:39:21 I'd probably get you up to 26, Yeah. 27 and then do a cut. Yeah. Yep. Yep. Okay, that's good, thank you. Once we put you in the forum, you can communicate with us in there. So we're gonna have Doug put you into our private forum

Starting point is 01:39:33 and then as you're going through this process, you can just ask questions and tag us in there. We'll help you out. That's perfect, thank you. Okay. You got it. All right, we'll see you in there. Thank you, see you. Bye-bye. See you. Okay, got it. We'll see you in there Thank you. See you. Bye. Bye Yeah, just the the overly critical but what Adam is saying and I want listeners to really pay attention to this

Starting point is 01:39:55 Asymmetries from a performance in pain perspective are important to pay attention to Asymmetries from you studying your body Typically or not now there are asymmetries from you studying your body, typically or not. Now there are asymmetries that are massive, these are the ones you go to the doctor, like what is happening to my arm or whatever. But the ones, I mean, I could study any body and I could point out imperfections,

Starting point is 01:40:18 because what's the ideal? It's an ideal that's unachievable. And you wanna get out of that trap, otherwise fitness becomes this tyranny, and it's terrible. We don't move completely balanced, and so therefore, you know, it's just never gonna equate to that. No.

Starting point is 01:40:33 I mean, no normal person would look at her and go think that she has any imbalances. The average person would be, oh my gosh, she's in incredible shape, right? So, yeah, I mean, but the things I'm listening to is the hip pain, or discomfort. Like you notice that already notice when you do front squats, something's off, like, okay, let's get to the bottom of that. That's important. That could be a movement issue that we can fix. And so I am interested in curious about that. As far as how critical she is of

Starting point is 01:41:01 how she looks, I think she's beyond good right now. And this is her in a reverse diet too. This is not even her to lean out. So she leans out. She can compete with the physique like that. If you like Mind Pump, come find us on Instagram. Justin is at Mind Pump. Justin, I'm at Mind Pump. DeStefano Adams at Mind Pump out. Thank you for listening to Mind Pump. If your goal is to build and shape your body, dramatically improve your health and energy, and maximize your overall performance, check out our discounted RGB Super Bundle at mindpumpmedia.com. The RGB Super Bundle includes maps anabolic, maps performance, and maps aesthetic. Nine months of phased expert exercise programming designed by Sal, Adam, and Justin to systematically

Starting point is 01:41:43 transform the way your body looks, feels, and performs. With detailed workout blueprints and over 200 videos, the RGB Super Bundle is like having Sal, Adam, and Justin as your own personal trainers, but at a fraction of the price. The RGB Super Bundle has a full 30-day money-back guarantee, and you can get it now plus other valuable free resources at mindpumpmedia.com. If you enjoy this show, please share the love by leaving us a 5-star rating and review on iTunes and by introducing MindPump to your friends and family. We thank

Starting point is 01:42:18 you for your support, and until next time, this is MindPump!

CODACE Plant Stand

Mind Pump: Raw Fitness Truth - 2631: Five Tricks to Boost Protein Intake & More (Listener Live Coaching)

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CODACE Plant Stand

Mind Pump: Raw Fitness Truth - 2631: Five Tricks to Boost Protein Intake & More (Listener Live Coaching)

There aren't comments yet for this episode. Click on any sentence in the transcript to leave a comment.