Mind Pump: Raw Fitness Truth - 2658: Nine Tips to Gain 5 Pounds of Lean Muscle in 60 Days & More (Listener Coaching)

Episode Date: August 8, 2025

In this episode of Quah (Q & A), Sal, Adam & Justin answer four Pump Head questions drawn from last Sunday’s Quah post on the @mindpumpmedia Instagram page.  Mind Pump Fit Tip: 9 Tips to Gain 5 lbs. of LEAN MUSCLE in 60 days. (2:20) Is exercise more effective than medication for depression and anxiety? (23:01) There are LEVELS to this honey game. (31:24) Strength train and get better boners! (35:40) Buyer beware: 7-OH supplement. (38:51) Lower your calories and eat the same amount of food. (51:29) Call for editor interns. Apply today! (53:04) Elite Trainer Academy: For Trainers to level up. (54:05) #Quah question #1 – I am a “CrossFitter” who is about to become a new dad. How do I balance getting the most out of my workouts without overwhelming my soon-to-be-overly-stressed body? (55:23) #Quah question #2 – What’s a good amount of water to drink a day? (58:14) #Quah question #3 – How can I deal with delayed onset muscle soreness? I’ve quit lifting several times because I just got tired of being sore all the time. Case in point, I did the very first session of MAPS 15 last Monday (Bulgarian split squats) - could barely walk for two days and am still dreading going down the stairs six days later. (1:00:48) #Quah question #4 – What would an everyday full-body weightlifting routine look like? (1:05:07) Related Links/Products Mentioned Visit Manukora for the exclusive offer for Mind Pump listeners! ** Code MINDPUMP and save up to 31% plus $25 worth of free gifts with the Starter Kit! ** Visit Butcher Box for this month’s exclusive Mind Pump offer!  ** Available for a limited time, a curated box pre-filled with Mind Pump’s favorite cuts — no guesswork! Butcher Box members who sign up through Mind Pump will receive: $20 OFF their first box, Free chicken breast, ground beef, OR salmon in every box for a whole year! ** August Special: MAPS 15 50% off! ** Code MUSCLE50 at checkout ** Mind Pump #2160: Macro Counting Master Class Why Your Tempo Matters When You Workout! – Mind Pump TV Effectiveness of physical activity interventions for improving depression, anxiety and distress: an overview of systematic reviews Exploring the link between muscle quality and erectile dysfunction: assessing the impact of mass and strength Products with opioid-like effects sold at gas stations may be banned as illicit substances @goob_u2 IG video on 7-OH Mind Pump # 2595: Mike Israetel Unplugged (Explicit Content) 207-OR: Myostatin Inhibition Synergizes with GLP-1R Agonism to Accelerate Weight Loss in Male, Obese Nonhuman Primates  To Apply for Editor Position. Email:  [e-mail]  Elite Trainer Academy – Podcast Visit Seed for an exclusive offer for Mind Pump listeners! **Promo code 25MINDPUMP at checkout for 25% off your first month’s supply of Seed’s DS-01® Daily Synbiotic** Get your free Sample Pack with any “drink mix” purchase! Find your favorite LMNT flavor or share it with a friend. Try LMNT risk-free. If you don’t like it, give it away to a salty friend and we’ll give you your money back, no questions asked! Visit DrinkLMNT.com/MindPump Sore muscles…what does it mean? – Mind Pump Blog Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned Chris Williamson (@chriswillx) Instagram Dr. Gabrielle Lyon (@drgabriellelyon) Instagram John Dorsey (@goob_u2) Instagram  Dr. William Seeds (@williamseedsmd) Instagram Cole Steininger (@mindpumpcole) Instagram Michael Israetel (@drmikeisraetel) Instagram  

If you want to pump your body and expand your mind, there's only one place to go. Mind Pump, Mind Pump with your hosts. Sal DeStefano, Adam Schaefer, and Justin Andrews. You just found the most downloaded fitness health and entertainment podcast. This is Mind Pump. Today's episode, we answered listeners questions. People went to Instagram at Mind Pump Media. They posted some questions.

We picked four of them, and we answered them. But this was after the intro. Today's intro was 52 minutes long. In the intro, we talk about fitness, science, fat loss, muscle gain, current events. Of course, it's a great time. Now, this episode is brought to you by some sponsors. The first one is Manukora. They make the best manuka honey in the world with the highest concentration of MGO.

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This episode is also brought to by Butcher Box. By the way, Butcher Box has a Mind Pump favorite cuts box where we put in our favorite cuts of grass-fed meat, chicken, pork, it's awesome. Get quality meat delivered to your door. Go to Butcherbox.com forward slash Mind Pump. On that link, you'll get $20 off your first box. Plus, free chicken breast, ground beef, or salmon, included in every box for an entire year for free.

We also have a sale this month. MAPS 15 is 50% off. Now, this isn't some random quick workout routine. It's a fully structured program that solves the number one fitness problem, staying consistent. With MAPS 15, you'll get short 15-minute daily workouts that you can stick to. They build muscle, they burn body, body fat, it's just 15 minutes a dame, and you can do them at home with minimal equipment,

or if you want to use barbells and dumbbells, there's a version in that for those as well. Head over to mindpumpmedia.com forward slash maps dash 15 dash minutes and use the code muscle 50 at checkout for the 50% off. Back to the show. Building lean muscle is very challenging. It's very hard to do, but you can gain five pounds of muscle in 60 days. In fact, it's probable if you follow the following tips, we're going to give you the instructions. The next 60 days, you do what we say. Many of you will gain five pounds of lean muscle mass by the end of this experiment. Let's get into it. This is fun to talk about right now. You and I just flip-flop groups yesterday. So, because you hadn't been in the weight loss.

I had been in the weight loss one. And then I was, so yesterday it was my first day with the muscle gain group, and we are currently at 500 calories plus right now, getting ready to take them to 800, I think week nine or so, so when I can't remember. But good, good top of mind stuff to talk about this right now because, you know, some of the challenges this presents for some people. And a lot of times, at least a lot of people that I've talked to that struggle with this, a lot of it has to do with the calorie intake. Yes. Yeah, let's start there. But just to back up for a little bit, like gaining muscle is difficult. Like gaining lean, now five pounds on the scale is not hard to do, but actual lean tissue, five pounds, what that equates to, just give people an idea, that would, for a man, that would be about a half an inch on your arms.

Okay, so your arms would get bigger by half an inch with about five pounds. That's typically what happens. So five pounds of lean muscle is significant, especially in 60 days. The reason why people often don't build that kind of muscle, number one, it's hard. And number two, there's a few key components that tend to be missing. They tend to do one or two of them and then miss the rest. And so the body just doesn't respond. So it becomes very, very difficult.

But what we're about to talk about for a lot of people, now, if you're really advanced and you're already hitting close to your genetic limit, this might happen for you. But if you're in the first, you know, four to five years of your training, you could probably do this. Now, it does start with calories. And I find this to be for women in particular, the most challenging. is that they're just not eating enough. You can do everything perfect,

but if you're not feeding yourself enough nutrients, enough calories, your body has nothing to build the muscle with. It won't because there's nothing there to do it with. It's like giving a construction crew instructions to build a house and they're left with no lumber, no sheetrock, no nails. They can't build the house. So what you need to do is find out what your maintenance caloric intake is,

which this is essentially what you've been averaging for the last couple weeks, And then consistently, every single day, go 500 calories above this. And in my experience, 500 calories above maintenance, for many people, sometimes it's a little more, depending on person's genetics. But around 500 calories above maintenance consistently tends to lead to pretty lean muscle gain. That weekly tracking is the best way to do it. I mean, I've heard people use the body gym and try to get this basal metabolic rate. It's always inaccurate. It's just, yeah, it's just all over the place.

So I wish there was easy to really pinpoint that right away, but to just be as consistent as possible each week and kind of tracking your tendencies with that. I was going to ask what you guys thought of, like doing this without tracking, because there was some people on there that was asking questions around there. And it's just I find when you're at a plateau like this

or you're struggling to do this, and many times you think, it's funny how it's the same with someone who's trying to lose weight. You tend to, you know, overestimate what you're eating when you're trying to bulk and the reverse is true when you're trying to cut. And so I think that it's paramount to tracking. If this is something you really want to do, especially if you're talking about doing it in 60 days, a short period of time, the consistency around hitting that surplus is so important because what you tend to find

what people think they are when you zone out or zoom out, you look at their entire week or month, it's like they have the, oh, you had some days where you were high, but then you had other days where you're below and then you average out at your maintenance and that has a lot of to do with the plateau. In my experience, what will happen with women with this is they'll think they're eating above maintenance, but they're not because they're afraid. And then with guys, they'll go way over, way over,

and then gain a lot of weight on the scale and not the lean body mass that they're looking for. So a good second best, and it is second best, because first best is track, get your average over the last two weeks. Now you know your average caloric intake and go 500 above that be consistent. A second best would be, you know what you generally eat on a regular basis,

add a 500 calorie meal to that. So if you eat kind of the same every week or every day, just add an extra 500 calorie meal and that'll get you somewhat there. It's not perfect. It's not nearly as good as the first step that we said. But that'll do it for some people, especially if you eat the same stuff. This is another example. I know we talk about whole foods always first, but this is another example of where shakes can come in. If you're really consistent with eating kind of the same meals like a lot of people are, and you don't consistently say do a shake right before bed or first thing in the morning. Just adding that to the diet.

That's a 500 calorie shake that you can make, which is normally a fun, tasty shake, is an easy way to kind of do it also if you don't already do that. That's right. Next is to sleep for nine hours every night. So in other words, go to bed early enough so that your wake-up time is nine hours later. Now, I know what the studies say that you need about eight hours of sleep. But if you don't give yourself that buffer, then you're probably, probably not going to get eight hours of sleep.

Like if you go to bed at a time where your wake up is eight hours later, you're probably need more like seven and a half hours or maybe less if you have trouble falling asleep. So nine hours and be consistent with this. This is especially for younger people and people with kids, but typically younger people in their 20s were like, I want to gain muscle. They screw this up all the time.

That's a big commitment. This is huge. But it's a big priority that will pay off. And that's the thing, especially when you're trying to build muscle. It's like, dude, that's the, the entire process is literally the recovery of it is during your sleep. Yeah, I've I've had clients who were in their 20s. All we did was this.

You know, they're college kids and, you know, I'm looking at their schedules. It made a huge difference. And I'm like, look, I remember one kid in particular, he was college going to play baseball and wanted to gain some muscle in the off season. And I said, let's do this for 30 days. I said, nine hours, 30 days. Go to bed at this time, wake up at this time. He's like, oh, that's going to suck or whatever. So do you want to gain muscle?

Yes. Okay, let's do this. Just 30-day, 30-day challenge. He got so much stronger in that 30-day period. It was ridiculous. It blew his mind. He's like, I had no idea it played this big of a role. Now, on the flip side, poor sleep will kill gains.

Kill gains. You'll lose muscle poor sleep. And poor sleep is one of the highest risks of injury. You have a bad night of sleep. Your risk of injury doubles. So almost nothing you can do. There's almost nothing you can do that'll increase your risk of injury like having poor sleep. Do you attribute that to more the balancing of the hormones or what Justin said, just flat out recovery?

All of it. I mean, it is all of it. Everything. But would you lean more to the other one or the other? Would you say like, oh, man, for sure? It's like how bad does one night of sleep do for like hormone optimization? How bad does that throw somebody's, you know, cortisol and tank your testosterone? Well, a man's testosterone.

All those things are very important to building muscle. Yeah. One night of poor sleep, I think they have seen. studies like this where they'll have men go, you know, five or six hours of sleep and their testosterone will drop something like 30%. Wow. Yeah, it reacts that much with one poor night of sleep. Right. And by the way, you ask about hormones versus sleep, you can see people whose hormones are optimized with hormone replacement therapy, but they get poor sleep. It's like nothing. It's not doing anything for them. They can't build any muscle, even though they're on hormone

optimization. It's almost a wash. Yes. Because of that. And then of course, there's, it impacts your hormones significantly impact packs how sensitive you are on insulin insulin sensitivity for muscle gain is extremely important insulin is very anabolic uh we think of testosterone or growth hormone is anabolic insulin is actually the most anabolic hormone uh and when you're insulin sensitive uh your muscle bellies are full the insulin drives amino acids into muscle for repair and building protein synthesis goes through the roof uh poor sleep destroys that so nine hours every single night If you want to do this five pounds of muscle in 60 days, this has to be an everyday thing. Okay.

Next up, protein. We talked about calories. Aim for one and a quarter grams of protein per pound of body weight. So 1.25. Okay. So this is for a guy who needs to, you know, waste 200 pounds. You're looking at 225 grams of protein a day. More than what we would normally recommend.

Now, there's some evidence that shows that a little more might even be better. but we're trying to push the envelope here. We're trying to gain five pounds of lean muscle in 60 days. I say go for it. I also know people tend to miss. Yeah. Even when I say one, I think that's why this is why I think this is,

this tip is so important is because it's, the people that struggle with this tend to also struggle with consistently hitting protein, just the one to one ratio. So pushing, I mean, I even would give clients like this a one and a half. Yeah. Because I know that there's going to be days that they're going to fall short.

So hopefully when we fall short, we still get a one to one. and so we're still in the good range. But you give someone like one-to-one and it's inevitable, they're going to have a few days where they miss, and then we're really, we're missing out. It almost sounds like the 500 you're adding really should be the high focus.

I mean, that's, that is. That's why I like the idea of a protein shake is being kind of the source. Like a 50-gram shake with some extra stuff in there. It's the majority of what you're getting is. Yeah, good tasting, 50-gram protein shake. Here, this is an example of where I like to use shakes like that. I know, again, we promote whole foods, I think, for overall health,

but when it's like, hey, I want to try to put five pounds on a muscle in 60 days. I want to get you protein higher and I want that extra calories. I think doing that is just one of the easier ways to do it. I talked about this before, but there was a summer where my parents were in Italy and I was a kid. I stayed at my grandmother's house and my grandmother, God bless her soul. She, you know, traditional Italian grandmother, she'll cook whatever you want. I remember she sat down with me. You know, Savato, you're going to be with me all summer.

What do you like to eat? And I said, steak. She was like, that's it. I said, yeah. She made me steak for breakfast. She made me steak for lunch. She made me steak for dinner. Now, keep in mind, I'm, I think, 16 years old.

And I was eating a lot up in this point. At this point, I realized I needed a lot of food, but I wasn't hitting my protein. And I'll never forget the muscle and strength that I gained in that two-month period. It was like 10 pounds. And, of course, I'm a 16-year-old kid. I have a lot of room to grow. But I remember thinking there was something magical about the steak.

And then I did the math. And I'm eating, I mean, like, 200 grams of protein a day. And before, even though I had high calories, closer to, like, 120 grams of protein. a lot of what comes from carbs. That was me too. In fact. Same thing.

Your workout. Let's talk about your workout. In my experience, for most people, a good 60-day build muscle mass routine is full-body three days a week. This is just generally speaking. Now, this isn't the workout you do for the rest of your life, but this is a muscle-building routine. I can't think of a more effective muscle-building routine that I would apply to most people than

this right here. And what it looks like is one exercise per body part. And you're going to start with and typically focus on the compound list, but you're going to start with, you know, deadlift or a squat or some kind of a press. And you're doing that three days a week. It's the most impactful exercise for that body part, which is I love that as a priority because now, too,

it's like we don't need to cram in all these accessory lifts to complement that. We just have to put all our energy, emphasis, and intensity around these compound lifts. Yes. Yeah, I think this also highlights the importance of the recovery and the balance of volume and intensity. I think many times when you are driven to build more muscle, the kind of go-to lever everybody does is more volume, more training, more days of lifting, more arm days, more this. And it's just like, that's in recovery and rest is as important, if not significantly more important. And this, I remember one of the biggest plateaus I ever broke through was taking my seven day a week routine and cutting it down to just like four.

or five days, just giving myself those extra two days of rest. I blasted through a plateau and more is not always better. And in pursuit of building muscle, the recovery and rest part is as important. My path to creating MAPS etabolic started in my late 20s. Keep in mind, I'd been lifting already for years, trying to build muscle, always trying to build muscle. And I read this book called Dinosaur Training is an old muscle building book. And the way that the guy recommended strength training was three days a week, full body.

Then I looked up, you know, athletes, strength athletes from the turn of the century. They all trained this way. And by the way, you look at the feats of strength these guys did. And it was insane. By the way, this was before supplements, let alone anabolic steroids existed. And I, for the first time in my life, by the way, I had been reading up until now, every muscle magazine said, a good beginner muscle building routine is three days a week full body. But because I said beginner, I thought, well, that's not me.

I'm advanced. So I'm going to do the six-day-a-week split. Well, I switched. I switched to full body three days a week and I saw the best gains in my life after I had been already lifting weights for 12, 15 years I had built the most muscle backing way down

doing three days a week one exercise per body part three sets per exercise, nine sets total per week per body part and had phenomenal that stronger and built more muscle than ever had in my entire life. I think that story highlights too

the reason why MAPS in a Bollic is still our flagship product and why so many people have had so much success because I think we... It's based off that. If you listen to a fitness podcast, there's a good chance you probably already lift weights. And I think a lot of other people had that same experience. I had that same experience, too.

The first was going down to seven to five and then eventually it was going down to three. And three full body gave me the best gains I've ever had in my life. That's right. Next up, here's the focus. Get stronger on the big four. Get stronger on squats, dead lifts, bench press, overhead press. You can throw on barbell rows, pull-ups if you want. Here's a deal.

You're not going to gain five. pounds of muscle without getting stronger. It's not going to happen. But if you get a lot stronger, odds are, and you're feeding yourself, odds are you're going to gain the five pounds of lean muscle. Strength is the metric that you're going to focus on, not the scale. The scale can lie, especially when you're trying to gain weight, where you can start to gain body fat and water and you think you're moving in the right direction. I'm going to tell you right now, if you gain zero strength and you gain five pounds on the scale, you probably didn't gain muscle. Probably. You have to be doing everything right to really increase strength and see.

that continually kind of improved. So, yeah, it's a good indicator that the rest, recovery, everything else is accounted for. And your point earlier you made, this is your biggest bang for your buck movements right here. This is going to pile on the most amount of muscle in the shortest period of time. That's right. Next up, let's talk about supplements, creatine. There is no better, natural, healthy muscle building supplement than creatine. Take 10 grams a day.

Break it up into probably three servings, though. For most people, 10 grams in one serving is going to cause some digestive distress. So for some of you, 10 grams all at once is totally fine. But if you start to get digestive issues like bloating or diarrhea or whatever, you know, three grams a few times a day will give you this. And 10 grams in my experience tends to work better than just 5 grams for muscle building. I know the data shows 5 grams. There's more cognitive benefits, what you go higher than that.

Let's go for 10. Let's go for 10, but split it up. I was going to say that's relatively new recommendation from you because typically if you go back, I mean, if you go back to listen to us, talk about this before, you've probably heard us recommend 3 to 5. that's right yeah now i've changed my mind on this because the data on cognitive benefits shows higher and if you're and here's a deal when we talk about muscle strength athletic performance like you're trying to lift heavier whatever your central nervous system plays a huge role and the seat of the central nervous system is your brain this is why taking a stimulant will make you suddenly stronger

your muscles didn't get any bigger your brain is firing differently so it makes sense to me that we're also feed the brain if we're trying to build muscle, if we're trying to get stronger. So 10 grams a day is now what I would recommend for something like this. Next up is the tempo, the tempo at which you lift. Nobody does this. This is called a 4-2-2 tempo. This has been shown in the data in head-to-head comparisons

to build the most muscle. Now, this isn't the only tempo you should ever train in. There's value in all the different tempos, especially if you've been stuck in one for a long time. But I can pretty much guarantee 85% of people watching or listening to this. Don't use this tempo. Use it. This is a four-second negative, two seconds at the bottom, two seconds up.

So it's four-two-two. It emphasizes all three contractions, you know. And so it really helps you to understand, like, how to control that lift and squeeze out as much performance from your muscles as possible. You know this is one of my favorite go-tos. I mean, I remember when I first read that and then I, like, just observed. I mean, and if you're listening right now, you're in the gym, like literally just look around right now and observe the people that are doing lifts and count their tempo and show me somebody who does like a true 4-2-2.

So even though it's like the most optimal tempo, yet you never see anybody do it, highlighted to me quickly, like, oh, there's an opportunity right here. Even when I get like an advanced lifter who hired me, it would be like, have we done this? And then I would make them on a very strict 4-2-2, and right away we saw results. Yeah, sometimes this is all you need to change for some people. next step cardio yeah i know we're talking about muscle building uh don't do it except for walking so lots of cardio will interfere with this signal that we're trying to send but we do want to stay healthy and i think walking is great especially after meals right why walk after meals when we want to build

muscle if we improve insulin sensitivity which is what happens when you walk after a meal you will get more of those nutrients to your muscle here's what happens when you're moving your muscles, when you're flexing, contracting your muscles. There's something called the glute four receptor that moves to the surface of the muscle cell and it attracts glycogen and sucks in amino acids.

You want insulin sensitivity when you eat. The more sensitive you are to insulin, the more your muscle bellers are going to fill out with glycogen, the faster you're going to recover. In fact, bodybuilders, and I'm not recommending this, bodybuilders will take insulin with a post-workout meal. In fact,

many people believe this is how all bodybuilders got so big in the 90s. It started to figure out how to use insulin. This is why they suddenly got 20, 30 pounds more muscle. So I'm not suggesting that at all. Don't give yourself diabetes. But after your meals, especially after a big meal, do a 10-minute walk, and that will help facilitate recovery and muscle growth.

So this is for insulin sensitizing. I mean, I was going to shout out the bodybuilders on this because I think this is something that they've been practicing for a really long time. I don't know if we communicated it the best as far as, like, what was happening from a scientific or, physiological standpoint. But the other thing I would put in here that I would be categorized is like

this is where you put these little micro workouts or trigger sessions too. So, and that's, I mean, that's an old. Bodyweight squats. Yeah, yeah, some band curls right after a meal. So obviously I would default to bare minimum walk for the digestion and the point you make or do some little band trigger sessions

right after you eat too would be phenomenal. And then finally, do deep static stretching post-workout. this is a static stretching is where you hold a stretch for 30 to 60 seconds or longer. You breathe slowly. You relax. It's painful and it's especially effective when you're stretching a muscle that is pumped. There's some evidence to suggest that this leads to more muscle growth, better ranges of motion later, and probably hypertrophy.

So at the end of your workout, end it with 10 to 15 minutes of really deep, slow, static stretching of all the muscles you just worked, this will kind of tip you over the edge. And again, if you follow all these things consistently, like if you do these things daily and you're consistent, for 60 days, a 60 day challenge, you're going to see some lean body mass gains. Many of you will see it close to about five pounds.

Oh, especially if you apply all these. That's right. This all works together, by the way. If you just do one of these, you're not going to see what we're talking about. Yeah, yeah. I think there's a lot of people that there's probably at least a handful of these that you could probably implement,

and that alone is probably going to show the difference. Yeah, yeah. All right, I got an interesting study to bring up for you guys. It's a little controversial, and I'll tell you why it's controversial. But check out this study. There was a global study of 128,000 people. This was published in the British Journal of Sports Medicine. Oh, is this one I sent you. Which one? Yeah, I sent it to you. This is the, I just sent to you this morning. Did you? Yeah, yeah, yeah. Okay. Well, I found this. About mental health. Yes. Yeah, yeah, yeah, yeah. Huge study. Fascinating. Here's what they found. I'm glad you brought it up. Exercise. Exercise was one and a half times more effective than meds or therapy for mild to moderate depression. Meds and therapy, right? Yeah. Wild. For depression?

Yeah. Okay. Now, I bet you... I don't know why this seems so painfully obvious forever for me. I think people... Did you see the clip? I don't know if you guys saw this clip too. I just saw our buddy Chris Williamson on Pierce Morgan show.

And Pierce asked him, you know, mental health or physical health for... And Chris said physical first. And he says, downstream comes to mental health. And Pierce disagreed. He says, oh, no, I think we have a bigger crisis with mental health. But Chris did a really good way, a good job of articulating why it's hard to think your way out of mental depression. Yep. In fact, one of the hallmarks of depression is thinking about yourself too much.

Right. So it's like it's just good to go deeper down the rabbit hole versus go take a walk. Just get out and go walk and move. And then watch that, you know, change your state of mind. then build on top of that. It's actually far easier to do the physical thing than it is to mentally think yourself at a depression. So I agree.

Look at modern society, okay? We live in the most... We segment both of those, though. We live in the most therapist, time in human history. There are more therapists, more counselors, more meds for depression and anxiety being prescribed today

than ever before. And yet, anxiety and depression are at all-time highs since we started recording it. Now, I believe it's multi-factor, however, I don't think it's a coincidence that we're also the least healthy physically than we've ever been. And you see this especially with younger people. So, you know, the whole like, oh, my God, I'm depressed. I'm going to go to the gym.

And then people be like, no, you go, you need counseling. You need therapy. I think it's a terrible way of looking at things. Like literally going to the gym, one of the best things you can do. If you're depressed, work out. It's one of the best, best things you can do. It's like, why don't we look at our brain, like our boss? is an extension of our brain.

Yeah. Our brain is in our body. The whole thing is one thing. Well, there's a few. So, you know, it's just, it's silly to me to just compartmentalize it and be like, well, let's just work on our mental health. Yeah. There's a few things.

Everything else is. And there's a few ways to look at this. Like, we know inflammation is indicated in depression, brain inflammation. We also know that doing hard things and overcoming and challenge yourself helps with depression. We also know that improved muscle function, muscle health releases these chemicals that make you feel better. We know that obesity or lots of body fat actually releases chemicals that make you feel not so good. Like, there's so many reasons why this works. And now we have a study that shows that – because the previous study showed that exercise was as effective.

This one's showing it's one and a half times. I agree. You take medication. you're going to get some effects. Some people don't, but some people get effects. But then you get, you can build tolerance.

You get side effects. SSRIs have sexual side effects, for example, which can cause its own type of issues. You know what happens to your sexual health when you start to become more fit? It gets better. In fact, everything gets better.

Every part of you gets better as you become more fit and healthy. You know, we talked shit about Andrew Tate recently, but I had to give him his flowers on this because it was one of the way, this is actually the way I found him years ago. It was actually giving a young,

man with depression recommendation and his and he of course does it in a very brutal blunt you know unapologetic way but it basically told the kid like go get go go go go build some abs go get fit like don't worry don't try and think your way out of this this mental depression stuff like that go go to the gym go work out and then call me after you have abs and tell me if you're still depressed now i want to address that right the happiness that comes from fitness is not because you look better. No, no. It's not because because he set a goal and he accomplished it. That's right. That's what, and you become healthier. But it's so simplified. Right? It's just like, it's not over

complicating the process, but what it, the, the, the, the, the, the, it isn't, oh, I look at myself in the mirror and I'm not depressed now because I'm jacked. It's because I said, I set a goal. It was a small goal first, go to the gym or go walk, whatever it was, and then I accomplished it. And then I said, hey, I'm going to eat a little bit better. And then I accomplished it. And it's the stacking of those goals and those wins that is what results in the coming out of depression. It's not the physical. But it was one of the first ways I ever found any of his content.

I like that advice for young men because we have a lot of young men that are suffering from depression and anxiety. And I think if they would, instead of trying to think their way out of it or think it's a, oh, I lack purpose. And I don't know what my purpose. It's like, go, go work out. Go start. And if you can't just, if you can't lift yet, that seems too much.

Go walk. Just do something. Yeah. Go walk. Go move. And then slowly. build on that and then look back in six months after you've set those goals. You've kept those promises to yourself because I think that has a lot to do with it too is keeping promises

that you've made to yourself and what that does to you psychologically. Will you end up confirming yourself is that I can do something and I'm getting better. I remember training kids, high school kids. I remember one in particular his parents hired me to train him because he was struggling in school and he was self-conscious about his body. There was one particular story where he wore a t-shirt to the pool and then he got made fun of type of deal so they hired me to train him and i'll never forget we worked out and i could tell right away like oh i'm going to be like an older brother to him so this is how i'm going to approach this type of deal and i remember we did one workout we did some very basic exercises one of them one of the exercise was push-ups i saw him i don't remember

like four days later and i tracked all this and i remember the impact that had on him he did he did he gets up and he just you know he's still kind of whatever and i said hey i said uh do you know he just did. He's like, no. I said, you did 10 pushups. He's like, okay. I said, do you know what you did last time? He goes, no. I said, you did eight pushups. He's like, I did. I said, yeah, do you know what that means? He goes, no. I said, you are fundamentally different. You couldn't do 10 pushups last time. You could only do eight. You did two more. Your body is not the same as it was. I remember watching the look on his face like, I'm not the same. I'm different now. It's extremely powerful. So I hope this becomes part of our, part of how we treat people for

depression. It's weird that we don't, especially when we have studies like that that say how much more beneficial is that that wouldn't be part of every therapist's protocol. And even at the level, like I said, I understand that why there's that barrier for like squatting and deadlifting because the average person may not be able to just go right to that. The doctor's not going to take the liability of saying go to the gym and go squat. But it's like, why wouldn't it be like go for a daily walk or why would it not be some sort of physical activity? Yeah, I think part of it is, and I do think there's I think therapy is valuable also, so I'm not saying it's not valuable. But I do think part of the desire with therapy is let me understand myself and understand

why I feel this way or understand my trauma. Okay, so that's what they'll do. Yeah, but you've also addressed this and talked about it. Jordan Peterson talks about this. Like for women, that is far more useful than for the average man. Well, for men, you're right. There's definitely a difference between the genders. But my point with this is rather than trying to understand it and break it down and think

about it, which I think there's value there too, What if you became a person who was stronger, more fit, and more confident? Now that previous challenge is you are not the same. Now this is something I feel like I can handle. I feel capable now. Rather than trying to focus so much on it and think about it so much. I agree with that statement you said earlier. You can't think your way at a depression.

I think you have to become someone that is no longer depressed if that makes any sense. So anyway. In overall health here. In overall health. Yeah, it's not going to hurt the process. I'm excited because we have a new partner with a supplement, a compound that, you know, I've known about for a long time, but now we have a really, really reliable partner. So are you guys familiar with Manuka Honey?

No, but I've been looking forward to this discussion because I was totally unaware of it and I didn't realize that there was like really, I knew that there was a difference in like where you get the honey from where the bees are. Like, for example, my neighbor is right next to me. And so for my allergies, it makes sense that I would get from him. It's one of the best places that's local and close to me. But I had no idea that there was levels to this honey game. Well, honey's fascinating.

It's fascinating to begin with. So you guys know honey doesn't go bad, right? Yeah. You can leave it out for... They found it, you know, like ancient Egypt. And you can eat it. Yeah, they found some of you actually eat. It's been stored that one.

Bacteria doesn't grow in honey. Manuka honey is the most anti-microbial, anti-babank. In fact, you could put it on wounds, and they do in some places. They'll put it on burns and wounds, and it'll heal the body. When you eat it, it has this beneficial effect on your microbiome, actually helping good bacteria and killing bad bacteria. And then Manuka Honey, there's a compound in there called MGO. What does that stand for, Doug? Methylgloxyl.

Okay. Methylgloxel has these anti-inflammatory effects in the body, kind of these healing effects. and Manuka honey is exceptionally high in it. The company that we're working with Manukora has the highest I've ever seen measured. It's through the roof. It's like quadruple what you'll find in other manuka honey. So are these different bees? I know this is from New Zealand, correct?

And I mean, is this like, how's this different than like other honeies? It's what they pollinate and how they make it that makes it specifically. So it comes from New Zealand. So it's a very specific type of hunting. It has a different texture to it, too. It does. It's really good. Yeah, it is.

I like it for, so that little packet you ate, I believe it's like six grams of sugar, if I'm not mistaken. Look at the, can you read that? Old man, I don't know. Bro, it's like, I look like Justin right now. Spectacles here. Look at how tiny. It's like super tiny.

I know. That's changing the last couple of years. Do you have your glasses, dude? No, bro. I'm not that. I'm actually not that bad. Here we go. This is like in real size.

So 21 calories. I'm blind, dude. And total sugar. six grams. Yeah, you hit it right. So oral use can help with gum inflammation. So can help with mouth microbiome. Regular consumption can reduce rates of illness. It seems to be antiviral. So go back to, I'm sorry, I don't know if I missed it when you're saying because I was trying to take this. So explain the, like, because I know that does all honey have MGO and does and like what, like this is 850 plus MGO it says. Yes. You're not going to find MNuca. Let's

First of all, if... I thought I heard Doug said Costco even carries this. Yeah, but typically the numbers are down around 60 or 80 MGL. That's right. So 60 to 80 MGL. This is 850. I've never seen one this high. Like, 250 plus is high.

The fact that they've got it is high. And this is what's the most beneficial part of this. That's the anti-cancer, anti-microbial, anti-inflammatory. Like, that's the stuff in honey. Makes it more medicinal at that point. Very medicinal. So because it's so 21, what is how many grams of shirt? is one packet.

Six? Yeah. Post workout. You have one or two of those. You have a little extra sugar with your protein. And then you'll get the anti-inflammatory effects from it. It's perfect. It's great.

Super interesting. Yeah. So when we got them, when they send me those samples, I looked at it, looked it up. And I saw their MGL rating. I was like, holy cow. I know, like I said, 250 is hard to find. Yeah. 250 is really good.

850. So you're talking about some of the highest you've ever seen it's four or four times that. Yep. That's why. Yeah. So I'll have it now post workout. I'll have like a couple of those with some, you know, protein shake or something like that for now are they are they concentrating that

anymore to get it to that level or does it come naturally no it comes from where they get it wow yeah yeah so interesting it makes it like exclusive like again you'd have to eat five or six times as much of other ones right then you're taking in like 400 calories or yeah yeah yeah absolutely cool yeah pretty cool that is cool it's very cool did you guys see the study that dr lyons sent to us i said that one already too i was curious to hear your break this is just more of what she's already been researching and touting for a while now right she's the first one to really break the news to us that the that there is a difference in muscle quality right it's not just about muscle it's muscle quality and this is a deeper dive on that it is

it is so she she did this with a bunch of other researchers dr gabriel lyons amazing she's like the at the forefront of i love her like like the how muscle is this organ that is so closely connected to longevity which now is not even nobody debates this like we know this right um here's the name Here's the title of the study. This was just published on the 20th of July. The title says, exploring the link between muscle quality and erectile dysfunction, assessing the impact of mass and strength.

And so what they find is that skeletal muscle math and strength contribute independently to healthy sexual function through metabolic and endothelial mechanisms. Endothelial meaning your blood vessels, the health of your blood vessels. So, you know, strength train and you get better. boners basically. And weak, weak muscles probably not so good. I wonder how, is it like immediate? Because it feels like, so remember when I went through that process, God, it's been like

six years now. I don't remember how long ago. When I came off a testosterone, I tried to go back and you had me on all the things, all the natural supplements to try and to boost it. And I told you that of everything that I had done, nothing felt, at least from a libido standpoint, more than just a good day of lifting heavy. Like I remember that if I had two or three days, I hadn't lifted yet, like just feeling this, just totally down. Sex drive was down, motivation, energy was down,

and the greatest spike. And by the way, it wasn't crazy because I was at the floor, it felt like. But compared to that, it felt like a lot. You know, I would do a squat session. And it wasn't even crazy intensity. It was just lifting heavy weight. And then the next, like literally the next day to four, eight hours,

I felt that increase. I always thought that with myself and clients is that, you know, that phase one type, like the low reps as well and like just like focusing on that grinding strength. Like it made a difference with appetite and libido. Yeah. Remember, Sal used to sell maps out and a ball up that way. That's right. A lot of people say that, phase one.

It makes them, it's a lot of feedback constantly like that. We constantly get that. So there's an acute effect that happens. And I think it's just the feel good chemicals that come from exercise. But then there's a long term effect. where you have your blood vessels dilate better. Blood flow is better. Your metabolic health is better.

You know, poor metabolic health is very closely correlated with erectile dysfunction. Like obesity, weakness, they can show in studies grip strength and associate it to sexual health. So that's what they're showing. So long term, it's, I mean, it's great. And look, if you build more muscle, you have more opportunities to have sex, too. So it's a nice. Weak, weak boners.

don't have weak kids they go together I like that I like that I like that I want to bring up I know we don't know a lot about it but I'm just curious

because I'm interested in this I saw Goob do a video and he's bringing up this supplement called 70H that is exploding right now dangerous and I had no idea about it

he basically kind of like you know went undercover at like one of these like uh and they sell them they're selling them at these like marijuana conventions where there's THC cannabis and also at that and crate them and it's like I mean it looked like 80% of the boost now are related to the 70H I'm like dude I have never even heard of this yeah I've never heard of and it's like if I understand it correctly it's like an extract from cratum so it's like if you know what cratim feels like because it pairs with the opiate receptor so it's like a if you were if I were to compare cratum to like say a pharmaceutical. I would say, you know, it is a very, very mild version of like a Vicodin or a

percocet, mild version. But if you take enough of them, you get a similar type of effect. But it's quite a bit of this, you know, natural leaf you have to take to get a similar effect on the opiate receptors. Now, this 70H is like significantly stronger. They said it's stronger than fentanyl. That's what? Crazy. Yeah. Yeah, they found a loophole in the law of what you said. This is over the counter for now. Yeah. It'll get back. But, yeah, RFK, supposedly this video that Goob did, got so much traction, shares, DMs, and people saying, like, yes, I know a lot of people that are wildly addicted to it. They tagged RFK crazy. And literally within 24 hours, he was making a news announcement about trying to go after.

They found a loophole because they found a natural compound in a natural plant. And then they concentrated the hell out of it and turned it into a pharmaceutical. And because the laws don't say this is illegal, they can get away with selling it. Right. And so now people can buy this apparently is chemical that's stronger than fentanyl, which is crazy because fentanyl's causing so many people of OD. Yeah. Like, what are we doing? Yeah.

It's wild. How quickly it turned into, I mean, you've, I mean, I must have seen 20 or more of these booths that he was going around to. And they all were just different versions of it. And they were all, it was funny what they were saying too. undercover, they were like, yeah, I mean, you don't want to tell people you're selling it, but you have it. And if they ask for it, you know, make sure that they're not a, you know, like a police officer. Yeah. I'm like, oh, God, that whole, well, I remember, they're going to get all supplements banned. I mean, we had, we had multiple opportunities to, uh, work with a

creative company. And we, we, we weren't okay with advertising it. Even though it's a natural leaf, even though I've openly talked about taking it and stuff, it's not something that I would ever want to promote to people because of its addictive properties. Sure. And so... And it doesn't even come close to pharmaceuticals. Yeah, it's at all. And so that's just it is there's... But now they're going, this is scary.

Yeah. What they're doing. Yeah. It's crazy what they do. It's like, um, it's like what they've done with cannabis. Uh, or making a super strong THC, uh, you know, distracting a thousand milligram edibles or whatever, yeah. You buy thousand milligrams edibles.

You'd never be able to get a thousand. Yeah, why? Because people turn... Because there's a very, very, very small percentage of people that it makes sense to. Somebody who is like can't move and it's like doing that instead of taking morphine or taking oxy-cotton. I doubt it. I think it's people who just hammer themselves. Listen, listen, when I worked in the clubs, there, I saw that.

But were you talking about 1%? Was it epilepsy? Yes. Stuff like that. Like really bad cases. But back when you were doing this was what, was it 10, 11, 12 years ago, 13 years ago? Yeah, 13 years ago. Okay.

I don't think you guys had back then a thousand milligram T. Oh, yeah. Oh, yeah. A thousand? Even back then? Yeah, no. Oh, really? Oh, yeah.

That was, I mean, this was part of the problem I had with it was people were making some of the stuff. Homemade versions of edibles like that. They're trying to see if you could die. And really what I saw, and this is why I didn't sleep well and it wasn't like I wasn't excited about this career path was that 90% of the people buying it were not people that I thought like it made sense to take a thousand milligrams of that. it was people trying to get fucked up, you know? And that's like, and when, and you try and, you know, go make yourself feel good. It's like, oh, but there are that one client that came in that crazy chronic pain and they're trying to avoid taking oxy cottons and some of these pharmaceuticals.

And it's like, okay, that makes sense to me, but that's not. They'll ban it. It'll be banned soon because there's no way. If it's that strong, there's no way. You know, in the 90s, GHB was you could buy at a supplement store. Oh, I didn't know that. Oh, yeah. In the 90s.

Like the real stuff? GHB. Now, I didn't know about it because, I don't know how I didn't know about it. I knew all about supplements and thank God. But GHB, if you look at its history, bodybuilders would take GHP for better sleep. Yep. Okay. GHB is a, I mean, that's a, I think people use it for date rape drug.

Yeah. For some. That's what it's on the street, it's known for that for the average consumer. But bodybuilders. And they had to ban it because people were buying it at the sublimbers. Bodybuilders would use it to make the, to take these little micro naps throughout the day. I've told, I don't know if I've told you this. story. I don't think you and I've probably talked about it off air. But there was when I first got

introduced to it or knew what it was. I was 22 and I had this jacked bodybuilder counselor that was working with us. And he used to take it. And it was so powerful and strong. Not kidding. He would be at his desk like making phone calls and then just fall asleep. I know who you're talking about. You just just just he'd be like snoring like sitting there with his the phone like this and just Two minutes ago, I heard him talking and then just like out like that. That's how powerful is. I know who that is. You know how I know who that is?

He worked for me and I had to fire him. Oh, wow. Because that's what was happening. I'm like, why is he? I had no idea. What's going on? I didn't know what it was either. And then I found out what it was.

I was like, what? And then I found out it was like used as a date rate drug. But the bodybuilders were using it to get this deal. Because if you, I forget what it does to your sleep cycle, but it jumps you like right into REM, something like that. I get hijacks you right to ram, and then you're getting like this deep recovery sleep, like within like minutes or something,

if I'm describing it correctly. The supplement industry is hilarious. In the 90s and early 2000s, you could also buy steroids over the counter because they would take chemicals that were... Just change one molecule. Well, no, not even that. What they did, it's actually brilliant on their part

from a money perspective, but obviously the integrity wasn't there. They were going through discarded anabolic steroid chemicals from pharmaceutical companies. So pharmaceutical companies were studying to come up with the next

anabolic steroid in the 70s, right, 80s. And then they discard it. No, this is not as good as this or for whatever reason. Maybe it causes too much liver damage, too many side effects, whatever. And so supplement companies

went through these files and they're like, oh, look at this. And it's not explicitly banned. Yeah. We could sell this. So you could buy Superdrawl was one of them. Superdrault today, okay, by the way. Powerlifters buy Superdrail

in the black market because they like it better than some of the stronger old school steroids. Yeah. One methyl test was another one. And of course, I'm an impressionable kid.

Yeah. And they called them, quote, unquote, pro hormones. Pro hormone, meaning, you know, they were like a safer version. And I would go to whatever

that supplement store was, what's called max muscle. Oh, you're going to throw them on. Oh, whatever, dude. And I'd buy them. And I remember I was as a kid, I mean, it worked, obviously. I was like, oh, my God,

I'm getting big. What's going on? Well, for, I was taking steroids. For at least, for at least a decade and a half, two decades. That was the game.

That was the cat and mouse game. And it was literally, and I remember talking to guys that own the supplement shops that they were very aware, and this is what the cycle looked like, was like, we put this thing out,

we know it's basically steroids. We're going to call it pro hormones. We know eventually it will get banned. It's going to get so popular. We sell millions of dollars in it. It'll eventually get the, they'll wake up everybody. Then they'll go,

oh my God, they'll ban it. Then what they'll do? They'll put it under the counter. They put it under the counter. You got to ask for it. And so you got to ask for it until they sell out that stock. Meanwhile, the new one, the next one was coming.

That was, again, off that list. And that was just this game they all played. And it was always, it was like a slap on the wrist because it wasn't illegal yet. And so. They had to pass laws to make them explicitly illegal. And so you had a window that you, and then, of course, the way something like that, that's, I mean, when you're young, dumb kids like I was and probably you in your 20s, like. say probably for sure you

the ones that you heard were the strongest or the band ones are the ones that you wanted like and so it became a thing where you just walk in some of the story and say like hey what do you got on the counter right now like what's the what's the latest thing and it's like oh I've got four of these left you know so many some of them are crazy because as an adult

I had worse side effects than I ever did for any anabolic any antibiotic steroid yes bro I had more side effects from that that that's why they discarded them yeah that's why I remember because I remember I would stack, though this is the stack. So not only you're taking one that's not great for your liver,

but they're like, here, take it with these other two. And you feel great for six weeks. Then you feel like, why don't I feel like garbage? Yeah. Probably causing some damage. What was the one that recently came about and we found out a lot of Crossfitters were using it and other other people in the industry were promoting it for a while? Then I haven't heard much about it in a long time.

God, what's the name of it? Yeah, which one was that? It was in the CrossFit community, huh? Yeah, but it wasn't a steroid. It was a, god damn, what's the name of it? Yeah. Recovery related. Do you know what it was related?

It wasn't hormone. It was something else. It wasn't a hormone. It was, it wasn't a peptide. It was gray market for sure. Oh, wow. Well, did you know. Oh, come to me.

Okay, so you guys know these mild statin inhibiting drugs that they're studying, right? There's that one crazy study where they took monkeys. By the way, don't, we have seed tomorrow, right? Dr. Seeds? Yes. You'll come in. I'm going to ask him about this. So they have this one study.

I talked about a previous episode where they took monkeys and they took a bunch of groups of monkeys. One of the groups of monkeys, they put them on a GLP1 plus a mild statin and an active inhibitor. This was such a fascinating study. And they put them on a calorie stricted diet

and the monkeys lost body fat and gained a ridiculous amount of muscle. Monkeys aren't lifting weights. They're just building muscle. So our trainer Cole, which I love, Cole is very much like I was at his age, just not nearly as stupid. Which thank God.

And maybe it's because he's got guys like us who can help talk him down. But he sends me a picture. He's like, hey, you could buy a myelstatin inhibitor as a research chemical right now. I'm like, what? You know how much it costs? How much?

$30,000 a month. Shut your face. But you can actually buy it right now. That's wild. He's all 30 grand a month. We started laughing about it. But I'm like, this is crazy. That's the study that Isrutel brought up, right?

That is the story we're going to talk to a seat about. I'm really excited to talk with that because I do want to be in front of this. Yes. Because he said to us. us, spoiler alert, but he'll break it down. He's like, that's not the same. It's not healthy muscle. It's like you're heavier. Yeah. So you basically have more but unhealthy muscle,

which is probably more like just weight on your body. Yeah. Which I'm like, oh, that makes a lot of sense. Yeah. That makes a lot of sense. Yeah. I know. Really. Sarms.

Oh, yeah. Oh, yeah. Oh, yeah. That's so annoying. I couldn't remember that. Yeah. Well, you were talking about a category. That's like a whole category.

Yeah, yeah. There's a whole bunch of stuff. You know, it does seem like. Like that's kind of, maybe that's because of the rise with all the great peptides that are out now. They've kind of fallen out of favor. Yeah, I haven't heard about them. They were really, really popular. Do you know one of the side effects of, because I remember when SARMs first came out, and this, again, I was at my 20, so, you know, of course, you know, I was looking them up and reading about him.

Do you know one of the side effects of one of the more stronger, quote unquote, Sarmes was back then? Grow a limb or tail. No. It affected your vision. Oh, yeah. Yeah, I did hear that. Where people are like, oh, I can't see as well. Yeah.

That's a terrible side effect. That's terrible. Highlights you. Bro, you're Jack. He highlights young teenage boys. Like, so?

Yeah. I'll get glasses. Yeah. No, two inches in my arm, do you? No, the vision symptoms were like

everything starts to look like it's a yellow tint. Oh, my God. And then I can't see it at night. Night vision goes away. I'm like, that's not good, bro. Yeah, I don't know.

That's a good idea. Oh, God. I know. So funny. What are you doing? Anyway, hey, I got to tell you, I've eaten recently. I love doing this because I can always feel the contrast.

Recently, I've been eating because we had people over. So we bought a bunch of just big grocery store tri-tips, not grass fed, not grass fed, right? And I've been to eat a lot. I could really tell a difference when I go. Between butcher box and them? I can. Not just the taste. You know, of course, the fattier one.

It's all tasty and stuff like that, the conventional one. But it just, I feel more inflamed. I feel more inflamed. It doesn't feel as, and it's the fatty acid profile. It has to be. You know, I've been trimming out since the last butcher box commercial we did because you brought up the whole chicken thigh thing. I had no idea.

And we had, we had, we had, they're leaner and more protein. Yeah, we had, we had the butcher box chicken thighs last, could treat me this really good. And I know people were going to ask me. She, yeah, she did this, uh, Greek, uh, like, dessert, not dessert, Greek, uh, sauce. It's basically like Greek yogurt and. Is it satsiki? I don't know if there's, what the name was for it.

But yeah, you drizzle it over the chicken thighs and, rice and then tomatoes and cilantro. It was, dude, boom. Yeah. Yeah, super good. And, I mean, all that it really was is Greek yogurt with some sort of seasoning in it and to drizzle over the chicken. So bumps the protein even more, gives it a little, like, sauce and flavor to it.

And then you have the chicken thighs from there. But now I'm paying attention. I just assume that the chicken thighs were the same. No, if you go with the butcher box chicken thighs and the grass-fed meat, same size, same ounces, higher protein, less calories because the fatty acid profile is different. What a great selling point. I had no idea about that. Lower your calories.

Eat the same amount of food, getting on protein. Why not? All right. So we are here at Mind Pump looking for interns for editing the show. So if you're interested in helping to edit

our YouTube podcast, our clips on social media, if you have some experience, contact us at info at Mind Pumpmedia.com. We're looking for, what, and we're looking for two interns? Yeah, but I also want to add, though, that you don't necessarily,

it's very similar to what you, when we made the call for trainers. I mean, we're looking for character more than we're looking for experience. You can be trained for sure. In fact, I mean, some, most of our editing team was trained in-house here. So it's more the willingness to learn and want to grow. And you understand our message. Yeah, the message and the purpose of the business.

That is far more important than, you know, years of editing experience. And so if you're, but you have to be willing to want to do that. And it does take a special person that, like, is down to sit in front of a computer and edit and cut stuff up. So that's important that you want to. You're in here. You're in Mind Pump Studio, so we'll see you on a regular basis.

So you've got to be here in San Jose to do this. On top of that, since you're bringing up stuff kind of like news for us, we are now, we've just released the third episode on Elite Trainer Academy on YouTube. So it's on every other,

it's on Spotify. This is our podcast hosted by Kyle, who's our head trainer, and it's just for trainers. Yeah, specific to trainers, it's all things related to. Your trainer content. Yeah, being a better trainer,

everything from, you know, exercise stuff to programming to business like uh and we started off with or kyle interviewing the three of us but the goal is to reach out to other professionals that is really for trainers for trainers to get better and so if you guys are not subscribed and following that already uh you guys go over to the youtube channel or the spotify or podcast anywhere you can find a podcast and the best thing you guys can do to help support that is just if you like it and find it valuable uh you know subscribe and share world's best probiotic. Probiotics are great for digestion, inflammation,

and now we have all these studies showing they improve athletic performance, muscle building. They may actually help with fat loss. This is what the studies are showing. You want to use a probiotic, go with seed. Go to seed.com forward slash mind pump. Use the code 25 mind pump. Get 25% off your first month's order

of their daily symbiotic. Back to the show. First question is from Jack Mack. I am a crossfitter who is about to become a new dad. How do I balance getting the most out of my workouts without overwhelming my soon-to-be overly stress body? Stop cross-fitting. Yeah, don't do cross-fit.

That's probably not to go out to lose sleep. It's the first obvious. Yeah, you got to really balance out stress and exercise is a stress on the body. The best program that I think by far is MAPS 15 for someone like this. Two exercises a day. Two exercises a day. You don't need to make a lot of time for it. And it won't overwhelm your body.

One of the worst things you could do, and this happens to dads, by the way. This happens to a lot of men. You're about to become a dad, and I get it. I have four kids myself. Every guy I know that has kids that really cares about their kids or cares about being a good dad. You get this sudden drive to do, to become the best at everything. It's like, okay, that's it. I'm having, I'm having kids.

I'm going to work twice as hard at work. I need to earn more money. I'm going to get super fit. I want to be the jack dad. I want to do it. And it's just too much. It's too much all at once. It takes away from your family.

You burn yourself out. You get hurt, whatever. Not a good idea. With exercise, think in this case, like this is a season. What can I do to kind of maintain my health? And it's very little. Yeah. It starts with not identifying yourself as a crossfitter.

That's a modality of training that is fun. And at certain times of your life could be a blast to work towards. But you should not identify yourself as, a crossfitter. You're somebody who likes to do crossfit, and it made sense where you were at maybe six months or a year ago in your life and fun and the community is awesome and all the things. That's great about it. Now you have different priorities in your life. Therefore, you change the modality of training. And so you do something that's more appropriate and beneficial to you than trying to squeeze in your crossfit like workouts. And so, and you'll learn this

lesson one way or the other. So you'll either learn it. and take heed to what we're saying and then change your programming to something that's more. I mean, like Maps 15 is what I love to. The protocol we created specifically for this type of environment and situation. You have to adjust and tailor your training

to meet the demands and stress levels that you're going to face. And then maybe you get back to your CrossFit workouts down the road some other time when, you know, he gets in school or she gets in school and you've got more free time and you got better sleep. But not the appropriate type. of training at that place in your life.

And so hopefully you listen to it. If not, what happens to people like this is they do it anyways. And then they end up getting hurt because one of the number one ways to increase risk of injury is poor sleep. And so that's one of the most common things when having a baby. Next question is from Peter Peter unofficial. What's a good amount of water to drink a day? This is interesting because there's sometimes a bit of controversy around this.

There is essential water intake. and then there's optimal water intake. So essential water intake is pretty easy to hit, drink when you're thirsty, and you're probably going to be okay. You're probably not going to have any issues with drinking too little water. Optimal is more than that.

In my experience, with people who are active and strength trained, high protein diet, it's typically around a half a gallon to a gallon every single day. In my experience, especially with people who strength train intensely and regularly, when they can work up to a gallon and then stay consistent with a gallon,

we tend to see exceptional results. We see more muscle fullness, better recovery, less cravings, better skin, less pain, less pain, that's a big one. So this is what I tend to recommend to people. But if you're way below this, going from really low to a gallon is going to overwhelm you. So work your way up. But again, half a gallon to a gallon is what I found for most people. I try to keep that P clear.

That's my age. That's actually a really good generic way to do it. that if you have bright colored B, I mean, obviously right after you take supplements that happens. But I mean, you still, even after that, you should keep drinking until you get to a place where it's clear. I used to love even that as a generic recommendation. But I'm with you, Sal, I've found that my clients, again,

a big fan of if you've never tracked to track, because what I think is most common is people think they drink a lot of water. The first time I have them track and they're nowhere near even a half a gallon. And so getting my clients to about a half a gallon to a gallon, depending on how big you are, it seems to be really good for most people. That's obviously a generic answer. But I'd start with actually tracking and seeing how low you already are because I think that's more common as people, oh, yeah, I drink a lot of water because they can think

of that one or two glasses they had in the day. And so they just assume they have a lot of water and they don't. So there are more optimal levels and it seems to fall somewhere between that half gallon a gallon. Yeah. And, you know, adding electrolytes to your water when you drink that much water makes sense. If you sweat and work out and you're not having enough sodium and then you start drinking a gallon, you can actually cause issues like muscle cramps.

So I do recommend people add like a packet of elements, about 1,000 milligrams of sodium with all of that. And that should be enough in combination with your food to prevent that from happening. Next question is from my little workout diary. How can I deal with delayed onset muscle soreness? I've quit lifting several times because I just got tired of being sore all the time. Case and point,

I did the very first session of MAPS 15 last Monday, which has Bulgarian split squats, could barely walk for two days and I'm still dreading going on the stairs six days later. It was too much. Too much weight.

Probably could have done your body weight. Listen, here's the thing, okay, I don't care what your workout is. I don't care how little it is or how little you think it is. If you get the sore, it's too much. Now, there could be a few things contributing to this. One, deconditioned.

So I could take somebody who does no strength training. And if we did one intense, one intense, semi-intense, not to failure, but like normal intense set of Bulgarian split-stand squats, they'll be sore for four days. Okay. So number one, are you deconditioned? Number two, are you feeding yourself appropriately? Are you eating enough proteins and fats, both essential or your calories where they should be? that makes a big difference.

Are you hydrating? Are you getting good sleep? But at the end of the day, even MAPS 15, which has low volume, here's what you do with MAPS 15. Cut your intensity in half. Yeah. So when you're doing the exercises,

rather than doing them until they're hard, just do them and then go to the next exercise, just like you're practicing them. If you get a little bit of soreness, that's okay. If you get no soreness, that's great. That's how you should feel after the workout. Yeah, even in split stance,

sometimes you've got to regress to, you know, regular squat and you got to do like a body weight squat as opposed maybe your body's just not ready to handle that you know the type of stability demand so um it's just scaling it appropriately so even when the exercises are demanding this like got to know how to kind of taper it down so it's not so intense for you any time that i have a a break from lifting consistently which i frequently do this where i take a month off or whatever every time i come back I get better and better at gauging the right intensity. And it blows my mind how little effort I have to put into the workout when I haven't

been doing it for just a month. So if this is somebody who can relate to that where it's been a month or a lot longer, boy, you do not have to put hardly any weight on the bar just going through the movements. You just go through the motion. Yeah, going through the movements many times with an unloaded bar or just your body weight is plenty of intensity to send that signal and to send the signal to build muscle to adapt. And again, this is where I always go back

to do as little as possible to elicit the most amount of change. It's like there's no reason for you to be that sore. You're not getting any more benefit. You're getting less. Yeah, exactly. And so that, but also don't beat yourself up. I've been doing this for a very long time

and I've been over applying intensity every time I come back for a very long time. It's taking a long time for me to hone in like, wow. I barely got to do anything. It just happened to you the other day. You know, Adam's a guy who has squatted 400 pounds, asked the grass, and he took a long break. I think it was like a month, maybe.

And you did squats with 135. Yeah. Which even in a deconditioned state was light for you. It wasn't like you were working out. Yeah, yeah. You were just doing the motions. Yep. He comes back to work the next day.

He's like, man, I am so sore just from doing that. And I had to learn this lesson so many times over before I figured out with clients. Like, I'd get a new client who didn't work out. and I think I'm taking them through a light workout and then I talk to them the next day and they're like, oh my God, I can't get up off the couch or the toilet. And I remember thinking like,

but we barely did anything. What's going on here? And I scaled it so far back, I really started to get good at this to the point where this is what it looked like with a beginner with me. We would do a workout and this is what they would always say at the end of it.

That's it. That's all I'm doing. I say, yep, that's it. That's it. Let's just start there. And you progress. You progress little by little by little. That's right. So when you do this,

if you follow this, and you do it right, here's how you should feel. You should feel like that wasn't enough. The next day, maybe a little bit of soreness, that's how you know. And it's about the intensity. So Mass 15 is a good amount of volume. Make it super easy. Go through the motions.

Do that for the first few weeks before we start to ramp up the intensity. And you'll progress the entire time. Yep. Next question is from pharmacy and pumps. What would an everyday full body weightlifting routine look like? Oh, who picked? You said you picked this one? Yeah, I picked it because I thought it would be a fun.

discussion for how would you program yeah yeah like how will we program this out the the biggest thing to take into consideration this is obviously this is similar to the the squad every day type of uh challenge that people do and we've talked about that before like oh what do we think well i think that people see huge results from it but the challenge to this question and and that question is learning how to modify intensity it's a great follow up to the question that we just answer because this is an example of how this could go wrong really fast is over applying. I think there's a tremendous value in practicing these full body movements every single day, but you really only need one, maybe two of those days at most that you would consider

moderately hard. The rest of it's more like just going through the motions and practice. Totally. And so that's the most important thing to consider here. And I think if you actually did this, you'd see great benefits. The problem is most people, just like the last person that we just answered, don't know how to really underapply the intensity. They'll overdo it, and then they're just constantly sore. You're not going to read the benefits from it.

You can, I can faster overtrain someone with intensity than I can with volume. With the right intensity, I could do a lot of, I could have people do all kinds of volume. Here's what it would look like in everyday weightlifting routine. One or two of them is a workout. one or two of them you're training five of them or six of them you're just practicing the movements that's it and you should feel like you're just practicing the movements i mean a generic way to look at it sounds like you can literally take uh maps anabolic and instead of three sets of everything i'll probably do two sets of everything and then i'll have three to four of those days very very moderately low intensity

and then one or two of those days i kind of get after it a little bit but then just go through like you could do that you could take maps andabolic and just take no days off and just keep cycling through like that, but most of them are easy. But most of the workouts are really, really moderate and you probably get great results. You would. I think you, if you could apply that correctly, if you could, just like the advice we just gave the last person, if you could approach the workout as just go through the movements, you want to feel them, but maybe a little bit of sorenous next day, but you don't want

to feel really, really sore. If you're really, really sore, that means you're over applying intensity. That means you're going to go backwards with that much volume, that much training, that frequently, that high of intensity. So, yeah, it could be done as. simple as that is following a map Sanapalic with no days off you just have to really modify I had a trainer that I've told this story before but I had a trainer that worked for me and he was exceptionally strong in the bench press I remember what he did it was like four I think

it was one of the first times I saw someone bench four plates and I used to watch I general manager of the club I'm there all day long right so I'm always there I see what everybody's doing and I would see this guy in between clients he'd go out to the bench he'd put some weight on the bar and it to me it looked like he was messing around. And I thought, like, oh, he's just, he's bored and he's out there just messing around with the weights. That's what it looked like. So then I asked him, I'm like, dude, I've seen you push like four play.

Like, what's your workout look like? He's like, oh, that's what my workout is. In between clients, I go out and I just kind of mess around. I'm like, but you're barely pushing yourself. He's like, ever since I've done that, my strength has gone through the roof. And it was just throughout the day, he'd go out and literally practice exercises. It was insane. Look, if you like the show, come fight.

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