Mind Pump: Raw Fitness Truth - 2674: Top 10 Addictive Foods You Can't Stop Eating & More (Listener Live Coaching)

Episode Date: August 30, 2025

Mind Pump Fit Tip: Top 10 Foods You CAN’T Stop Eating (And Why They’re So Addictive!). (1:30) The Seed impact. (30:47) Your wife is your crown. (33:04) Investing is about discipline. (37:22) Sleep hard, melatonin-free. (46:20) Mind Pump Reviews: Fit for TV: The Reality of The Biggest Loser on Netflix. (48:06) Beak face. (55:20) #ListenerLive question #1 – Am I dealing with overtraining or under-recovering? Have I caused this, and what should I do moving forward? (57:03) #ListenerLive question #2 – Is there a MAPS program that you guys have that would fit what a surfer would need? (1:04:38) #ListenerLive question #3 – Any tangible training/nutritional advice for my “client” who is overweight and has been told she is pre-diabetic? (1:11:47) Related Links/Products Mentioned Ask a question to Mind Pump, live! Email: [e-mail] 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** Visit Organifi for the exclusive offer for Mind Pump listeners! **Promo code MINDPUMP at checkout for 20% off** August Special: MAPS 15 50% off! ** Code MUSCLE50 at checkout ** Mind Pump #1037: How Ultra-Processed Foods Are Making You Fat, Sick, & Weak Harvard Professor Who Predicted Bitcoin Crash to $100 Says Regulators Were Too Lax Fit for TV: The Reality of The Biggest Loser Unlock sharper focus and support long-term brain health with Ketone-IQ—clean brain fuel for deep work, mental clarity, and sustained energy with no crash. Get 30% off your subscription, plus a free gift with your second shipment at https://ketone.com/MINDPUMP Mind Pump #2490: Improve Your Muscle, Strength & Athleticism in Only 15 Minutes a Day Ask Mind Pump Online Personal Training Course | Mind Pump Fitness Coaching ** Approved provider by NASM/AFAA (1.9 CEUs)! Grow your business and succeed in 2025. ** Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned Jillian Michaels (@jillianmichaels) Instagram  

If you want to pump your body and expand your mind, there's only one place to go. Mind Pump, Mind Pump with your hosts. Sal DeStefano, Adam Schaefer, and Justin Andrews. You just found the most downloaded fitness, health, and entertainment podcast. This is Mind Pump. In today's episode, callers called in live callers. We got to coach them on there with their health and their fitness. But this was after the intro.

Today's intro was 54 minutes long. In our intro, we talk about fat loss, muscle building, fitness, family life, it's a good time. By the way, if you want to be on an episode like this where you can call in, we'll help you all on air, email us your question at live at mindpumpmedia.com. Now, this episode is brought to you by some sponsors. The first one is Seed, the world's best probiotic. Hands down.

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Use the code Muscle 50 for that discount and do it now. Again, it's ending in one day. Here comes a show. show. If you're trying to lose weight, it isn't going to happen if you eat the following 10 foods. It's true. We're going to talk about the top 10 foods. You can't stop eating. The science that supports what we're going to say, it talks about why they're so darn addictive. Let's go. I'm hungry. This is not a rice crispy treat. I know it looks like it. No, no, that's approaching bar.

I know it looks like a rice. It's number seven on the list right there. Sorry, I started before he finished your bar. That's right. That's right. It's all right. This is a good one. I like this. This is good. So these, I did a little research, and I looked up the food, and I agree with this list. I looked up the top 10 foods that the studies and data shows that are the most addictive. And now, what does that mean? What it means is that these foods are so well engineered that they just encourage you to eat more and more and more.

In other words, put it differently, these foods, trying to eat the right amount of calories with these foods, if you actually hit the right amount of calories, you're going to still feel hungry. You're still going to have this really strong unsatisfied temptation to continue eating. So it's going to white-knuckle this entire process. Avoiding these foods and foods like them, because it's not just these foods, right?

But foods like these foods, avoiding that means you're going to eat a more appropriate amount of calories. Because I think there's this myth out there that if we just are left our own devices, we'll just overeat like crazy. That's only true with certain types of foods. And they tend to be the processed engineered variety. They're literally designed to do that. So stay away from these. Just take these

out of your diet. Otherwise, losing weight is going to be a ridiculous uphill battle. You know, unless you've been listening to the show since its early inception, you may have not heard us talk specifically about IFYM. Oh, yeah. When we first started, this was one of the hard stances that we took. If it fits your macros. Yeah, that caused a lot of controversy because at that time i i i fymm was like the just everybody was doing it it was the talk in the fitness space in fact there was a lot of instagram pages you guys remember that we talk about that were pizza yes they were blowing up that were you know these people that were showing eating stuff like cereal and pizzas their main their main meals and still losing weight and to prove that point and we were

kind of screaming like yeah not a good idea and i remember we caught a lot of flag for that but for these reasons because it's not that you can't do if it fits your macros, and it's not that some people have done that and had success with weight loss. It's just that it is a terrible strategy to intentionally include these foods on a regular basis. Now, what I'm not saying there is that you should demonize food and you should never have anything off this list. Just be aware. But trying to build them into a structure, a diet, on a consistent basis is a failing strategy. That's right.

So if it fits your macros essentially turned into, if it fits within your caloric and macro targets, go ahead and eat it. What junk can I fit in my diet? That's right. That's what it is. I'm going to use a video game analogy because I think a lot of people get this now.

You're going to go through this game, and let's just say the game is called weight loss. And the goal is, at the end of this game, I lose my weight, a desired weight, and I keep it off for the rest of my life. That's how I beat the game. And there's four levels that I could choose from. There's like super easy mode.

And then the hardest level is like extreme expert hard mode. When you're eating these foods, you're selecting extreme expert hard mode. So if you want to lose weight and you know what your calories are supposed to be and your macros are supposed to be and you're like, you know what? Losing weight isn't hard enough. I want to make this as hard as possible on myself. Go ahead and throw these foods in there. Which, by the way, that doesn't sound true, Sal.

that sounds counterintuitive because you're saying that, you know, these are foods I love and I want to be able to include them in my gut. That's why it's so hard. They make you overeat. Yeah. They absolutely make. So we'll start with the first one. Okay. The most addictive food according to the data, and of course there's individual variants, so this may not be true for you, but generally speaking, it's potato chips. Now, this is true for me. If I have potato chips in front of me, I will eat them until they're gone. I don't eat until anything else. It's until they're gone.

And you guys have seen this. We've done this before. We went on trips and I'll buy a bag of chips. And that bag is what end up eating. I mean, you could classify like tortilla chips in there as well. Like any kind of like a chip and that like Doritos or anything else too. Because it's just like it's so impossible to just eat a few of those and feel like, oh, I feel good. I'm done.

The fact that the number one. chip company in the world advertised in your face about it is comical when you think about it. That's what they said lays, right? I bet you can't just eat one. Like that was their marketing campaign. Bet you can't eat just one. Yeah. Like, I dare you.

Now, palatibility is, it's kind of classified or defined as the enjoyment you get from eating something. And we can loosely basically define it as like the ingredients of palatibility are sugar, salt, and fat. Those are the general ingredients. So a good mix of those will increase the pleasure of eating something. But it's not just those. It gets way more complex.

And food scientists, which, by the way, came from the tobacco industry. There's a whole history of this. They, like, addictive experts moved into the food industry when the tobacco industry started getting regulated. So they hedged their bets and bought some of the biggest corporate purchases ever at the time were tobacco companies buying food companies. And they started engineering food. and really figured out the science of palatibility.

So it's like the crunch, the mouth feel, the residue it leaves, the smell, the aftertaste. And they've put together this incredible formula. And so potato chips seem to possess this formula. And it shows, the studies will show people will eat five to 600 more calories of potato chips than equal calorie potato. So in other words, making it a chip and salting it and frying it, five to 600 calories more, meaning the same satiety level. So if I ate potatoes and I ate till I was full versus potato chips until I ate I was full, until I ate until I was full, there's a 600 calorie difference there. And I would argue probably even more with some people. With me, it's like thousands of calories.

You know, I just realized, you know, because you mentioned the tobacco companies like Cool Ranch Doritos are basically the menthol of chips. What? The menthol cigarette chips. How did you draw this parallel? Those are so, oh, my God. It gives you that, like, nice aftertaste. Yeah, those are the worst. I'm sure they figured that one out.

Those are the worst. All right. The next food on here, this is Adams. Cryptonite. That is my crypticine. Ice cream is on there. Beautifully engineered. Yeah, rich and sugar.

Salt, fat, sweet. They did it. They got it all. It also has got the mouth feel and the texture and the coldness. I'll give you an example of palatibility. Think of the texture, flavor and everything. of ice cream, but now imagine if it was warm, the palatibility drops. Or imagine it was the same except it was kind of clumpy, palatability drops.

Or imagine it was a weird color like a black. So you can start to see now how these things come together to create the perfect storm. And the studies on ice cream are incredible with the dopamine response. My favorite studies are the ones that show like the brain and people eat like ice cream and then a brain when they do cocaine. And it looks really similar. I don't like those studies because if you've ever done cocaine, you know that it's way different than ice cream.

But it does show that there's something going on with the addictive properties. I mean, like a drug. To me, like I can't help, but as you go through these and we talk about this, the thing that I think hits home from me the most is being a dad and a parent now, like introducing all these things to our kids, which we tend to celebrate as this fun. thing that we want to do and everybody want and you just like want to give these it's like man you are introducing them to these these addictive foods so early and they're little their little palates

that have never like been formed like and you're shaping that the brain gets shaped yes and i because of my pool to sweets and ice cream like i guess maybe it it weighs on me way more that i'm like i don't i don't want my kids to have to fight that like that that urge is like are you like potato Chips, like, if there's like a favorite ice cream of yours and if there's, if there's a whole pint or whatever in front of you, do you just eat it? I yeah, I 100% could sit down and eat a whole whole, whole court. I can eat the whole huge one. Until you feel sick. Yes.

And I know the sick is coming, but the going down part is so good, I accept it. That's how crazy it is. Accept the consequences. It's crazy. And, you know, it's something that, again, I mean, we laugh about, we joke about, it's funny. and obviously I've been able to keep it in check or also I wouldn't like... You just don't buy it.

Yeah, exactly. That's what I have to go through that. Or I allow it like sometimes and then I just, okay, then I just can't be around for another long period of time based off of what I'm doing training-wise and stuff. But I mean, I don't even want that pool for my kid. Like, I don't want him to feel that same pool to it. I hope, I want him to have a relationship with it like my wife has where it can be in

the freezer and my wife can come over and have a tablespoon of it and then not think about it. Like, I have a tablespoon of it. The rest of the night, I'm thinking about it. Like, that's the power it has. I ain't just eating my kids, you know. I don't even buy it for myself. I was just like, okay, I'm just going to take the dad tax and take some of theirs.

So what you're doing is you're like, I'm not buying this for me. It's not for me. But when they get it. Then I'll eat most of theirs. Then I'll eat it. It's just the responsible thing to do. My daddy said that. Like, Ice cream man came.

He would buy us all popsicles. Yeah. And he would always take a bite out of it. And he would, I mean, he would always eat half with a bite. It was always the biggest bite ever. I'm like, for sure, you did that on purpose to get as much as you possibly could. All right. Next up is pizza.

Pizza is definitely there. This is my homie. Here's what's interesting about pizza. Some foods naturally include, tend to include a social component. Pizza tends to be one of these. Now, you can eat a pizza by yourself. That's when things get real sad. But oftentimes, pizza is a food that you eat with other people.

and studies will show that social eating also can increase. Oh, I didn't even think about that as you go through these. I would actually put potato chips and ice cream kind of in there too. They could be, but I'll eat chips. Because a lot of people like... I'll sadly eat chips. Like going to the ice cream shop is like an event. That's true.

You know, there's a family you go or is a group goes. Now, what I'd like to add to that, though, is if you only ever eat these foods in really good, connected social settings, you're probably okay. It's usually when they're doing it on there. Most people aren't going out every day in eating. this way, right? You eat a whole pizza to your head by yourself.

Yeah. That's a little sad. Pizza is the number one food that bodybuilders or physique competitors or bikini competitors will desire right after a contest. It's the number one food. Oh, really?

Yeah, when they do polls, like what are you going to eat right afterwards? It's like pizza across the board. That's probably just because how carb-heavy it is. And sodium. Yeah, you're right. Yeah. That makes a lot of sense because the carbs.

I mean, that just goes to show you, too, how powerful our body lets us know of what you're depriving it of. Yes. It's like that is the food that I want. What's that disorder that were people, where women were eating like paint off the walls because they, there was a pika is it or something? It was what they needed a nutrient or something?

Yeah, that's usually referring to some kind of clay in the soil, but yeah, I think it's the same term. Isn't that weird? Yeah, I remember that. They were deficient in something. Yeah, yeah, yeah, yeah. The next food on here is chocolate.

This one has zero pull on me. I don't care about chocolate. Yeah, me too. It doesn't bother me whatsoever. My wife? Oh my God In fact it's so powerful It is my back pocket hack

If she's upset with me That I buy her some chocolate Yeah do you also think that This must be my feminine treat Is that you think that's because like the iron And like her natural No she just has a relationship with it That she's developed since she was a kid

She just loves chocolate Doug Doug loved a big chocolate guy Yeah you and Doug both Look he's got it right here Yeah I like Yeah I like it I mean it's mainly in combination with peanut butter

I don't really like separating the two. It's a marriage. It has to be together. I've seen Justin. Can I just read you at a little? I've seen him before. It's all right. It's fine.

Literally a jar of a jar of Skippy with chocolate. Yeah. Oh, yeah. Skippy, so bad. Like, it's so processed, but it's delicious. It's candy. I actually, I have found,

because I don't have a pool for chocolate either, but dark chocolate does, satisfy a craving for me that I can control. So my, Doug is actually, Yeah, I never was a dark chocolate eater until Doug. And I started, what I found about it that I, I could see why maybe he has this pool, I don't know, speaking for him, but I know that like, there's times where I have like that ice cream or that sweet tooth pool.

And if I just go have a piece of dark chocolate, it seems to satisfy that and not make me want to binge more. Is that, do you have a relationship with it? Exactly. Yeah, I find that in. So if I want sweets, I take. a piece of dark chocolate. Maybe I'll have two, but that's enough. Yeah. It's super like it's the only, it's the only candy or sweet that actually I'll put the more than half of

it back in the freezer. It's remarkably low sugar though, the one that does. Very low sugar. Yeah, yeah, I do, I do like the 89 or 90 something cacao or whatever. What is that? Yeah, the whole bar has around eight grams of sugar. No, the whole bar, 11 grams of sugar. The whole bar. So that's not like the kind of, yeah, that's not like candy candy. No, I know. That's my, that's my point, though, is it, I'm, I'm, I'm, I'm, I'm, I'm actually a fan of dark chocolate as a way to help somebody curb their sweet tooth because I struggle with that. It would be interesting to see how much people overeat, like the traditional milk chocolate, candy-like chocolate versus like the dark, dark chocolate. I'm sure. It's quite dramatic. Big difference. Big difference. All right. Next up is cookies. Cookies makes the list. I think that's yours, Justin, right? You're on there with cookies. You're just attacking me.

No, no, no. Cookies for me don't have that big of a pull. It's not that big of a pool. It's not that big. You're going to deal to me. My kids with cookies are, they'll fight and cry. We don't, if we give them cookies, it's going to start a tantrum. There is no amount that will satisfy them. I've done this before. I buy a little, like the healthier cookies. And I'll give it to them.

And then all day long, they're just ungrateful. I can't have them in the house. Okay, can I just say, too, since you brought up healthier cookies? I even think that, like, the healthier sweet treats are almost a bigger trap. Because then you go down the justification of like, I just did this the other day. Eat more of it. You know, like that skinny pop bullshit? Yeah, yeah.

I eat the whole bag. Yeah. I flip it around, I'm like, oh, this is not bad at all. So then it's like, and you just can't, it's so light. It's half the calories twice as much. Yeah, and yeah, and it's less filling. So it's like, it's so light. And then next to you know, it's like, oh, I ate the whole bag.

So I should have just got the 800 calorie popcorn anyway. Next up is French fries. This is me right here. You guys have seen me firsthand. Just personal trait. 100% this is true. Yeah. You all my bag fries.

We're in California. And in California, you have in and out. A lot of in and outs here. And sometimes we'll go to in and out with the kids. They love it there. They can act crazy and loud. It's not a big deal. So sometimes we'll take them there.

And I'll do like the protein-style burgers. I don't typically eat the bun. But I'll order, and I'm not exaggerating, three or four fries and I'll eat my kids. No problem. In fact, I will eat all the fries. It doesn't matter how many you order. I've done this before. Let me get four of these and I'll eat them all.

And then my kids don't want theirs. I'll eat at all. And I feel terrible. Again, I think it's really important to know yourself and your, and your weaknesses because for me, if I was trying to get leaner, I just wouldn't be around French fries. It's just too much of a temptation. Too difficult. Well, this is why, again, this is why I'm not a fan of the IIFYM is because when these foods that were admittedly were going down and all admitting the pool that it has on us, like you include that in the diet and it

just, to your point, makes it hard mode. Yep. It's like, you know, if you, if you eliminated it for weeks, you lose a lot of times that craving for. Good point. You enter, The neural networks weaken. Yes, big time. Yeah, it might be hard for the first couple of weeks, but then once you get past this couple weeks, the pool is not towards it. It's like any other addictive habit.

The initial stage is the most difficult. But the further you get away from it, the neural networks start to weaken because neurons are fire together, wire together. The opposite is also true. And it starts to lose its pull on you. Now you reintroduce it, you strengthen it again. So that's why the idea of the cheat meal

or cheat day every week was just such a terror. It was not a strategy. used in bodybuilding. It was just like, I'm just going to try and be dialed as long as I possibly can. And, you know, if something happens, it happens. But scheduling it every week, I felt like I was just setting myself up for a trap. Now, next up is soda. I believe soda is number one in my opinion. This has to be one of the worst inventions ever. By the way, the history of soda is really interesting. This is the worst. The original soda, okay, when it was first, it created, it started with carbonated water and all these medical claims that

carbonated water, solved all these things. In fact, they were sold, like doctors and medical professionals would sell this, and then they would add syrup to it to flavor it. And again, there were medical claims with this. This is how soda started. And then soda started getting sold to the public, and the serving sizes were tiny. I don't know if you guys ever seen, like, what McDonald's would serve when they first opened for a regular soda.

It would qualify as a shot glass today in comparison to what we... Yeah, the large back then is smaller than the small today. That's right. Yeah, yeah. It was like a taste. It was like a taste. Soda is so bad. Some experts would place the blame on Mexico's exploding obesity rate.

Mexico went from having a no, like really low obesity rate to this rapid, rapid growth of obesity. And they were like, what is going on? And what it was was that the traditional, you know, Mexican family was not having a, you know, soda at dinner and then it suddenly turned into soda with every single meal. There's soda consumption being some of the highest in the Western Hemisphere. And it was, and so they're like, this is, this is largely the reason. I mean, it's crazy that I don't have as much pull to that because my dad and my brother, both, we would stop before going anywhere, church, anything to 7-Eleven and get big gulps,

super big gulp, double big gulps. And they, like, continued that for years. And I was in, of course, you know, led to diabetes. And it's, it's just, it was just a recipe I saw right in front of me for a disaster. Have you guys seen the, uh, I took a picture that a long time ago, it's been a while. So I have no idea if this, it'd be interesting to see if this has changed. But AMPM's largest. Oh, have you ever seen it before?

It's a gallon cup. Oh, my God. Look at, look up. Well, hold on. He just looks something up. Look at this. Mexico has the highest per capita consumption of Coca-Cola globally, consuming the average of 700 8-ounce servings annually. This, yeah, this high consumption is...

Wait, wait, wait, 700 8-ounce servings annually? So that means they're doing two a day every day. On average. And I'm telling you right now, you guys... The crazy thing, the average is doing two Cokes a day. That's Coke. It's not even adding all this stuff. I'm telling you guys right now, if you look at Mexico...

I don't remember what the years were, but it's like the 1970s to like the 90s. I've seen it before. their, it goes right with it. And it was, it wasn't, now they get a lot of processed foods too, but at first it was like traditional Mexican food and then just soda all the time. And it exploded their obesity. Anyway, what were you, you were asking for the, oh yeah, AMPM's largest big gulp. What is it called?

Double gulp, 64 ounces? No, no, no, no, no. Even bigger than that. Oh, yeah. Oh, yeah, it gets way. They have a double X, go down. Yeah, yeah, it gets way. They have an AMPM, double X large fountain cup, 50.

50. Let me see if I can find it. It gets bigger than that. It gets definitely bigger than that. Did they take it? Maybe they took it out because of backlash. I've seen, I've seen. There's one right there to the left. Like a gallon bug. Oh, my God. Yeah. You know what? Okay, so just to... Yeah, how many ounces are in a gallon? So there's 16 ounces per gallon. No. No, I don't know. 16 ounces is not a gallon. I mean, sorry, six... How many ounces are in a gallon? That's wrong. 16 pounds per...

No, but it's eight pounds. Just Google it. Whatever. we have all the answers keep trying to guess 16 yeah okay I'm off I'm off yeah there's a gallon I admit it yeah yeah look it up but 64 I forgot what the so that one that one's not the exact one but it's the size of the one I'm talking about

and it had a name I think they got rid of it 16 is a pint did they I think they got rid of it because of backlash so there's 16 ounces per pound that's what I meant to say and eight pounds per gallon right no no Doug you just just type this How many ounces in a gallon? Huh?

So it's a half a gallon. Half a gallon in one drink. Did you see that they actually took that off of the options for like food stamps? Oh, yeah. Soda. And that's, that caused a bit of a rift. Of course.

Yeah. People like to be controlled. People love their soda. I get it. Oh, I didn't know that it was taken off completely. And lots of other process. Are you guys pro or for that?

I, you know, I don't like people being controlled, but you're in a system that is giving you free stuff. It's free stuff. So what are you going to do? I mean, I'm all for it. Yeah. It'll improve. People's health unless they figure out of the way.

I mean, honestly, why not go all the way? You're giving free food. Why, we should be all healthy food. Yeah. I mean, you're moving in that direction. You know, not to get sidetracked here, but the problem with quote-unquote healthy food is the shelf life. So when you have a lot of these families, what will happen is they'll buy the healthy food, but it goes bad before they can eat it because of work situations, whatever the situation is at home. So processed foods can be very attractive.

I feel like that's such a terrible. That's just terrible. You have to shop every day. You know that. I mean, yeah. I mean, I was somebody who, we got these, you know, we did the, the, what do you call them? They call them. Food stamps?

No, no, no. Oh, wait, we had food stamps, too, but they did the, what do they're called, like, food cabinets or whatever. Okay. Where you can go wait in line and you can get a free box of food or that. But it is. It's always super processed. Well, what makes you, they store it. That's what I'm saying.

Yeah, that's what makes sense is that the people that are donating it to give it, to give it away, they have to store it. It's just, it's so inefficient. that if we were going with fresh foods and government was providing it, there would be so much waste because it would go bad. Yeah, I get that. That's the problem.

Yeah, I get that. That's the challenge. But anyway, just to add to what you said earlier about, like, introducing it to your kids, I grew up with never having soda. We didn't have soda growing up in all of those. Soda has no pull on me. I know.

That's why everybody I know that has a story like that of the, oh, I don't even care of that foods because they didn't get introduced to the kids. That's right. That's always stuck with you. It's right. Now, soda, now on the opposite end of the scale is my wife. She grew up always having soda.

In fact, she'll tell, she talks about how there were, like, for most, for a lot, not most of her life, a lot of her life when she was younger, she drank no water. Yeah. All she had was soda. Until this day, water by itself, she has to kind of get herself into the rhythm. In fact, she uses element. She uses element like crazy because she needs it to be flavored. Because she grew up always having soda.

I never had soda. so I can actually get sick of soda very quickly. That's, it's interesting because, yeah, we were adamant about not having soda in our house. We still don't have soda. If anything, it would be like a Xavier or something as like a treat. But then, of course, that's sort of the rebellious pull for our oldest son. Anytime he's out, it's like soda is such a big deal for him. And he didn't have soda growing up at all?

Oh, interesting. None. Yeah, I don't think it's, it, I wish that was the case, you know? It's just he has like a serious pull towards it. Oh, interesting. Yeah. Yeah, that's interesting. I mean, it's funny because I know that I see how I'm,

I've totally pulled back on the reins with that stuff now, like now that he's six and give him a lot of autonomy now. He still doesn't go for it. Yeah. Well, he'll still, he'll have stuff, but it fascinates me how, I mean, we just, what would I just buy him? We just went somewhere. Oh, we just, those stupid gummy nerds that you got me on.

You know what I'm talking about? By the way, that's the next one is candy. Yeah, yeah. The next one is candy. So gummy nerds, you got me on those. Oh, we just did a little drive. I did a drive with them. We did one of our driving days.

And we pulled over the gas station. And we had already had breakfast. And I surprised him with that. And he was all excited. And so with that. And I gave him, just gave him the bag. Well, I'm driving. And he maybe, like two or something.

Dude, he had not even half the bag. I ended up crushing the rest of the bag the other night, the next last night. So it's so funny because candy made the list. That's next. And I, again, going back to childhood, The foods that I'm talking about now that have a pull on me or all the foods that I would have as a kid. Yeah, me too.

And my dad was a candy guy. Now, he liked the hard candy, the Italian candy. But I remember my dad would sit in front of the TV with a bag of, like the ones your grandma gives you, the rappers, like a picture of a strawberry on or something like that. He would sit there and eat just candy. So as a kid, and I'd eat them too. So I now have this affinity, you guys know this,

for like the sugary, cheap candy. Yeah. And if you put that in front of me, I'll eat the hell. out of it. You know, there's another part of this that you haven't touched on that I think that, well, like the nostalgia of like, which is, that's the associate, yes. Yeah, is like, so my, my grandma, when I would

visit her, I had, like, unfettered access to candy. We also, we already had candy. We just couldn't afford to have a lot of it all the time. She didn't afford more. Oh, exactly. But then when I went to grandma's, it was all the big bags. I could have, and I just, I mean, I crushed it. And so there's this part of also seeing grandma

and that part and doing that and the relationship I had with her. And so I You know, there's a comedian that does a whole bit on that with McDonald's, where they have the playground and it's all happy. And you show, you go there with your kid. And he's like, you know what we should do with food like that? You should, like, punch your kid in the face every time they have a terrible associate. Make it miserable. Anyway, next up is donuts. Another one for me. Yeah, this one, no, no problem. I can totally not be a donut. You know, donuts has such a pull for me. But that changed because they, as I got older,

they really started to upset my. Donuts will wreck your gut. Wrecked my god. As a kid, no lie, I could eat a dozen donuts as a kid. Oh, my God. Yes. And again, another association with grandma when I go visit grandma. I used to get a dozen donuts. You know what's crazy about donuts to me is donuts are so just terrible for you?

And it's a breakfast food. I know. You want to have like crazy blood sugar all day and insulin spikes and crashes. Eat donuts for breakfast. There was also one on the way to my high school that I walked to every day too. so literally it was part of my routine of doing that. Even when I first started working 24th Fentness, it became like a routine in the morning that I have.

Such a terrible. Oh, so terrible. And it wasn't until my like mid to late 20s that it really started to affect my gut. And then it was just like, then it just got to a point where like more than one of those things will destroy me. Now last on this list,

this one makes me laugh because in this room, one of us, I've never seen a grown man. He's supposed to hand with donuts, I feel. I have never seen a grown man. go to the grocery store and buy just a cake for themselves. Not for their birthday, but just because they wanted to eat cake.

That was Adam. I've seen him do that before. Let them eat cake. Yeah. We'll go on a business trip and we'll go to the grocery store to buy food for breakfast and sometimes I'll buy chips and whatever.

And then Adam will be alive with a cake. What are we celebrating, dude? He's this guy, this got cake right there. I mean, I'm going down this list and I'm like, God, I got a lot of weaknesses. You got a lot of weaknesses right here. It's amazing. I'm like all in the middle.

That's why the whole bodybuilding thing was such an accomplishment for me. I mean, to go that far or to not have a lot. I'm just going to show how discipline you are. Oh, man, just, but again, I just, I don't know. The thing for me that I just keep hammering home is to the parents right now. Those of you that are becoming parents or going to be parents, like just the longer you delay this stuff, and I'm not saying to keep this to my kid, my kid has had all this stuff, by the way, now.

But the longer you delay it, I think the, the happier you will be. I really, I really, really, really. believe that. And they, and they still can have it. Again, he's, he's had everything on this list, but the relationship that I see that he has with it is so different than the relationship that I have with it. And so I wish I would, I wish I would have done that because it's, it's had a hold of me my whole life. All right. We talked about gut health. One of the supplements or products that I use, the most consistently, of all the ones that were sponsored by has been seed. Yeah, probiotic. Yeah. It's just, it's just, you know, I took it. The first time I took it, I've had gut,

health issues for a long I mean for a long time probably uh over 20 years although now my gut health is just remarkably good uh in in comparison to how it used to be but when we first started working with seed it was like the best probiotic ever used and i used it nonstop for years ever since we started with them and then ever since i had not stopped using it well anyway i went through probably a two-month period of not using it because we didn't have any in the back and for whatever reason they didn't send any because we had to tell them to send some yeah and i was just lazy and forgetting. And, you know, I finally told our assistant, I said, hey, let's get seed. They got to send us some more because I haven't taken them for a little while. So I had a

two-month break of not using seed. Just started using it again regularly. So now it's been about a week. Unbelievable. Unbelievable. It actually helped my sleep, which is wild. It helped my sleep. Inflammation and my gut health, as good as it was is even better. It's like, it's incredible. I always feel like the best way to tell how effective a supplement is for you is like that. Go off. Yeah. It's being very consistent. Go off for a break like that and then go back on.

It makes you more aware of the benefits that it was or was not doing for you. I find that that's those are the times where I normally like lock in and go, oh, that was making a bigger difference than I. Because sometimes you just, you acclimate hard to pin it to that one thing. Oh, maybe it was all this other stuff. But then

when you take it off and then you go back on and you can really see a difference. Then you're like, oh, it was doing something, you know, pretty big. This is also one of the companies that I've yet to have any of one of our customers I know that has switched from their other probiotic and then gone to seed and not. It's such a superior product to whatever else is out there. Oh, my gosh. It's not even close.

It's not even the same product. It's not even the same category. Last time I took it was after, and I've been trying to make sure, like, I'm conscious about if I ever take any antibiotics, like after that whole process, yeah, repopulating. So it'd be at least good about that. but like the consistency, you notice the difference if you are consistently using it.

Yeah, all right, I got to talk about a clip. Did you see that clip I said this morning? I said, hey, how did you feel about it? Oh. About Bill Graham? No, no. Oh, no.

It was a different one. Yeah, I got that one too, but it's a different one. It was the same guy. That's why I thought it was the same clip. So this guy, this guy is a pastor. And he gets on, and I want to communicate this because I don't know

if women know this enough. I really don't. He gets on there and he talks about how many times he's been canceled. on social media. So he's a pastor, so he'll say some stuff. And there was a period there where if you said certain things, I don't think so anymore these days,

but there was a period there where you just say something. And it could be not even that bad. You would get automatically canceled, taking off social media, whatever. And he was talking about the first time it happened to him. And part of his way he supports his family, besides pastoring at this church, is he has a social media page, quite popular.

And he says, man, the first time I got canceled, he's like it feels like you're just getting hit from all angles everybody hates you i'm getting hammered and he's like and i am just so down i'm so down you know he loses his social media which is a source of a way he supports his family and he's coming home just down and he feels like he let down his family and he opens the garage and his wife and kids are standing at the garage and they're like welcome home daddy and he's like what is going on and he walks in to the dining room and his favorite meal is made because his wife knows this is his favorite she makes it and she has candles in there and she's like and he's like what are you doing and she's like

we're celebrating and he's like what do you mean and she said uh those who will be persecuted and my name will be blessed there's a there's a verse in the bible and what it highlights and this is what she says tonight we feast what yeah and just what it what this highlights is and i i i women need to know this, the power that you have to strengthen your husbands is, there is no more encouraging person to me than my wife. Or should I say, if she's got my back and she encourages me when I'm down, it fills me with like fire. It really does. And I don't know any husband who doesn't say, who doesn't feel otherwise. Like, you feel like you're just sucking and you go home and your wife's like, I'm proud of you. You got this. Oh my God. It feels your, your, your, if your sale

fills with wind. And you're just going forward. That's the same pastor that I sent over to you that shared the crown that your wife is your crown. That's right. And I shared that with Katrina.

She really liked that. You know, she's just like, I 100% feel that way. Isn't that crazy? Let me ask you guys this. If everything was falling apart around you, so long as your wife

is your cheerleader and supporter, you feel like you could be indestructible. Isn't that crazy? Yeah, you need that. I mean, you need that every now and then. I know it's cliche. to say it, but I mean, that's where that old saying comes from

where behind every good man is a great woman. And I think that unfortunately has been distorted or people like, oh, that's so old-fashioned or whatever. It's like, no, there's so much psychological truth to that and spiritual truth to that. Yes, dude. I mean, and that's admitting that she is greater. You know, you're a good man, she's great.

And the ability, the humility for her to do, to stand in that position, or be that way when she's great is just is what makes that person that that that's much more special and so and i mean i i definitely know that our relationship uh operates in that place i mean katrina 100% uh runs so much of the behind the scenes and if it wasn't for her being my greatest cheerleader and fan and supporting me the way she does like i don't i don't wear the crown yeah my wife has the power to lift me up in ways that nobody else does there's a scene from the movie i know it's fiction or whatever, but 300? 300, yeah.

Where he's about to go off and basically die. He's going to go fight against the odds that are just going to die. And his wife is sending him off. Yeah. And she looks at him and she goes, come back with your shield or on your shield. And you can see his face was like, let's go. Fuck you. Yeah.

It's just really, it's really crazy. And I know some people will twist that and like, oh, we're, man or insecure or whatever. No, it's just the way we're made. Just the way we're made. Just, you know, so it's good stuff. It was really, really good stuff. I read a thing today that I thought was interesting, a little bit of a transition of conversation, but around, I've been, well, I was just paying attention. I know you've been paying attention to Bitcoin and stuff.

And in 2018, Harvard had came out with a statement saying that, you know, Bitcoin is more likely to go down to $100 than to be up at $100,000. Fast forward to 2025 and Harvard University invested in about $116 million of Bitcoin. I thought that was pretty interesting. I think that's great. It's crazy where I don't know. You know, I almost became a billionaire with Bitcoin. Almost. I did.

No, listen. You know Martin. Can't tell me how many people have said that. Listen, no, this is real, though. You know, Martin. I have a client, good friend, and we worked out together. And he was a libertarian. He was all into that, like, deregulated, whatever.

He came to me and tried to explain Bitcoin to me. And he was so convincing. I still don't understand it. And he's like, just buy, just buy, like, $500 worth. Just throw $500 at it and don't worry about it and leave it. And I was like, and he convinced me, I'm like, all right, I'll do that. I'm like, how do I do that? It's like, well, you got to buy this like hard drive and you've got to create a wallet.

And I was like, nah, I'm not going to do it. That $500 today would, I think it would be hundreds of millions of dollars. Where is he at? What was the price per Bitcoin at that time? Oh, it was, it was, it was, it was a dollar. It was a dollar. It was nothing, Doug. I would own like 500 bit coins.

Where is he at now? Oh, I haven't. You know what? I should reach out to him. You guys should. This guy's telling you, was telling you back then. I guarantee you he's got,

because I knew he bought a bunch of it back then. He was mining it back then. He actually figured, he understood how to mine it. He got a computer to do it and he would mine it. And back then you could mine like a Bitcoin every week. No wonder he haven't heard from it. He's on some private island right now.

Yeah, it'd be interesting to hear where he's at at this current moment. I mean, if he was touting it back then when very few people were. I guarantee he bought more than $500 worth. I mean, I remember. But the problem is this, I wonder if he sold it, you know, when he made a million or 500,000, right? Because that's the hard part is, could you have held it until it got to hear?

Man, if you, you got to be crazy if you believe it that strongly way back then. And you just hold it. And at least a portion of it, right? You have 500 coins. You hang on to a couple. You don't sell all of it. There's no way. I mean, that would be.

I would see, that's the thing. Would you have been able to? Imagine if you put 500 bucks worth and then you saw. that it was worth $50,000, would you have, where would you been out? Like, this is a fluke. I'm taking my money. Mm-hmm. What is that dollar amount?

Give me the dollar amount. That would matter. Imagine if it was from $500 to $50,000. I know, but I'm talking about the total revenue. What is that? $50,000 times $500? What do we do? No, no, no.

What I'm saying is... $2.5 million? No, no, what I'm saying is if it was worth $500 and then you saw it worth $50,000, would you have sold it? I know, what I'm saying to you is I, you need to give me the total dollar of value. That is a total dollar. That's what I'm saying. No, no, no, it's not.

You have to do 500 times two. No, no, no, no. If you bought $500 worth and then it went up to $50,000. All of them combined. Oh, no. You would have kept it back then? Yeah. I don't know if I would have.

Because when it was worth $50,000, I would have thought, I'm lucky just to get here. I might have sold it. I don't know if I would have kept it. I mean, those people that believed in that believed it's going to be the reason why they believe it is so strong, they think it's going to be the actual currency in the future. Yeah, but do they believe it in enough to hold on to it after they've made, you know, 50, grand off of $500,000 or $500,000 even? I mean, you'd be crazy to not at least keep a certain percentage of it still in there.

Now, in hindsight. Well, I mean, even then, though, right? I don't know. I mean, I don't know. I wonder how many people did that. Because the difference between that Bitcoin and like, let's say a stock in a company, for example, like, that's different. Like, if I may, if I, you know, 100x of my money in a stock, like, oh, I'm cashing out

just because of the likelihood of what that is in a company versus. a thing that I believe is going to be the currency in the future. Well, Doug, look up, you're going to be. Do this. So for 500 coins who are a dollar each, how much would they have to be each to be 50,000? What is that? That means that they would each be worth 10? It's a hundred times increase.

So at what year, at $10? What year? Would you sell it $10? So it was $1, $100? What year was Bitcoin worth $100? Because what would help me is if I see the year of this, you know, I don't know if I would have been like, based on what's going on the economy. Yeah, I would have been like, nah, this is, I'm lucky to get here.

2013. Yeah, do 2013? You would have waited from then until now, not me. I would have probably sold it. I bet a lot of people did that early on. They already made their, you know, tons of returns. They're probably like, I'm lucky. Yeah, it'd be interesting to see how many people have been in and out of it that actually

had them, might that. That's right. I mean, the move would always be to, I mean, the move is to always keep. Of course. But your original investment. That's what you're supposed to do. Yeah, at least your original investment in it. So you don't, so you're leveraging.

or hedging, you know, at least that, like, if it does keep going that way. Well, you know what they say in investments? It's not about, it's the people who are able to do it are the ones that are just disciplined. It's not the, you follow your emotions. But part of what makes it so valuable is that there's a finite, right? There's a finite amount. So if you, if you were selling people on that, you need to go buy this thing and you believe that it is a future currency and you know there's only X amount, even if it's not

the currency, it's just a currency. to believe that it's going to be worth a lot more. I would hope so, but in 2013, everybody still said Bitcoin is nothing. It's a total scam. Nobody was saying this is going to be, except for the super weirdos. Like nobody, you know what I mean? Yeah. You see how many there's, I mean, Black Rock is taking on a bunch.

You have real estate now that's being, I actually heard something really, you know, I heard something really, speaking, since we're talking about Bitcoin, really interesting that's happening right now, too, because now you're seeing houses that are being bought that way. So people, okay. People are buying houses with Bitcoin? Yes. Wow. Yeah. It's already happened. Not only that, people are buying shares of a house as an investment. Like 25 people go in on a single house that say is worth $300,000. And so people who don't have a lot of money can, and they, and they divide the house up by 25. And so they're collecting. So are these investment companies or groups that are going in and buying so many houses and then selling shares of the people? Yes. So someone's going in,

Right away, I went, this is kind of actually brilliant. Wait, are these called Reed's? Is that what those? No, no, that's not Reed. That's something else, okay. So you go in, you buy a house, let's just say for an easy number for everybody, for $300,000, or let's do a number like $250,000 and you sell to $25,000. Yeah. So each person has $1,000.

And then you go rent that place. And that rent makes a small rental income. Each, everybody gets a percentage of that. And then now they got an investment in property in the United States. Interesting. Very interesting. Very, very interesting. I wonder what that's going to do.

There's a growing percentage of homes are being bought. Single family homes are bought by these companies that aren't single families. So a lot of people got to figure out a way to compete with BlackRock, that's for sure. That's right. Yeah, there's a lot of people that aren't happy about that because they think it drives the prices up and then they can't buy it for their family. Because they were doing this with like commercial buildings before, right? Yeah, but you know what this also does too. This opens up the market for people overseas to be investors in it, the same way you buy in a stock market.

I don't know how much I like that. Well, yeah, no, it's full. what it's going to do is going to send a lot of land already a lot of predictions and uh you guys know that i've kicked up the looking for us for because we've been cold for a long time i do think we're going to go on a run next year i think rates are going to get lowered by the end of this year or next year and it's going to it's going to shoot us up again you know i don't i don't disagree with you because so many people's wealth is tied into their homes now that it's politically it's political suicide to allow the market to drop.

You know what I mean? Like it's so tied to people's wealth that if you're the politician that's like, we're going to lower home prices. You know, a lot of people are like, no, you're not. All my wealth is tied up in my home. You know, there are many millionaires there are in America who aren't really millionaires. It's just the value. My parents, my parents are in this category.

My dad was, he didn't go to school. He was a poor Sicilian. He bought a house in San Jose working his butt off, blue collar. They still own their home. It's paid off. on paper, because they have a house in San Jose, they're millionaires. But my parents aren't millionaires. It's just their house is worth. I believe that's a large percentage of the millionaire category. It is.

Yeah, yeah. I don't know. I think I've seen that stat before, but a big portion of people that are quote-unquote millionaires are because of their property is worth that or more than that. They've had it for 20, 30 years or whatever like that. That's right. But, you know, you imagine rates go down, crypto goes up. You have people now.

And then you have the ability to divide a home in 25 ways for someone to buy in as an investment. A lot of ways to get the prices to go up. Yeah. I know. A lot of ways. Have you guys used the sleep product from Organify recently? We've talked about this before. I haven't used it.

I actually haven't used it. It's, I mean, it's really good. Can you tell me what's in that one? Yes. So Holy Basil, which it does lower the stress response. Valerian, which is an actual, like that'll actually make you feel sleepy. Camamel relaxes you. Lavender relaxes you.

Chinese skull cup relaxes you. Passion flour will also make you feel sleepy. Then it's got thionine and gabba. So no, this is in glycine, right? Glycine is now been shown in the studies to improve sleep quality. So no melatonin. I like this because it's a melatonin-free sleep aid. Because melatonin, although it can work, it is a hormone

and it can change your body's production of melatonin. And personally, I don't know about you guys, but if I take melatonin, if I take the time released, it better, but I still will. wake up as it starts to wear off, it just gets me up, you know, in the middle of that. It actually makes me feel a little groggy. And then groggy, if I take a big dose. Yeah, I feel a little groggy.

So this, their, their, their product is, is legit and it's, it's melatonin free. So it's got all the, the, the, so it's got all the things in, I have a couple, like, my favorite, like, sleepy time type T combos, and that's got it. That has Valerian in there. Okay, that has it. Okay. I mean, it's so effective, like, don't take it and drive. You'll feel like, oh, you feel kind of drowsy.

So it does put you to sleep. Now, they recommend you don't take that every night. Is that correct? No. Oh, is that really strong? Oh, is that true? Right. You just use it when you really need it.

Oh, so it's that strong. Yeah, you really want to go on. You're off or you're traveling. It'll put you out. That makes you really want to try it. Yes. I know. Okay.

I like the powerful stuff. It'll put you out for it. I'll try it's gummy form. No, no, it's powder. Oh, it's powder. Yeah. Yeah. Oh, you get cuddies.

Yeah, you like candy one of yours. Come on. Yeah. He's gummy everything. Yeah. I justify it with supplements. Hey, Justin, I want to ask you about you, none of us in here except for you have watched the documentary on The Biggest Loser. Yeah, cool.

Yeah, I was going to bring that up. Yeah, it's everything you would expect. Is it everything we said that happened that they, yeah, and they just get behind the scenes. You know what's really frustrating about it is like the lack of remorse for, you know, a lot of this like verbal abuse and a lot of things that like the contestants experience and just their. overall horrendous, uh, example of, uh, training and, and what fitness is. It's just like, if they would just separate that completely and just be like, this is just pure entertainment. Like, we're just throwing people out there and like, you know, this is all for show. And it's, it's, um, getting ratings and that's exciting. And, you know, because even the,

the guy that created the whole thing is just like, you know, very proud of it. And, and you tell me, another like reality show that's changed and transformed as many people's lives and it's like no accountability responsibility for like the complete dark side of it all no and they wrap it in this feel good and didn't they get i mean if i recall seeing clips or hearing other interviews talking about like the producers were just frothing at the mouth when they saw the drama and they were just like lean into that like in every season they start looking for more of those like specific type of It's entertainment. I felt like the first, so I watched a lot, especially for the beginning.

24th Fitness was one of the sponsors. Yeah, yeah. So early seasons, only for a few, I'd say for the first three, if I recall, felt a little, felt genuine. And then it really, you could tell what happened. They game the system. They started to lean into the drama, the backstory. They looked like, like, we're originally like maybe the first contestants to do it. Like it came from a good place.

way they started to build it, but it quickly turned into it. Even then, though, the approach was terrible. It is not an approach to lose weight. Everybody gained it back. They destroyed everybody's metabolism. It was about beating the crap out of people. It was about starving them. I have a family member who's a cop. And when he talked about the biggest loser, this is a while ago. And I'm like, how do you feel when you watch cop shows on TV? He's like, oh, they're so terrible. They're so fake. I said, that's how a trainer feels when we watch Biggest loser. It literally set us back. Like decades. In terms of like the public's understanding of what it is to getting shape.

And they don't go into depth or any kind of example of like how you would actually approach this correctly. And there's nobody on there representing any kind of fitness voice that's reasonable at all. No. I mean, I haven't made it to the very last, like, there's episodes of it. So I've watched like two of them. And you get like sort of the first cast of the different coaches and, you know,

it's all like America's toughest trainer and blah. You know, like just fucking joke. I would hate. It makes me sick. It's so cringe. If somebody gave me that if I got an award for America's toughest trainer, I failed. The part that really set us back, though, was at that time, I think trainers really thought that this was a good idea. Of course.

Because that, when you looked at during that time in the gym, a lot of the way trainers were training these really overweight clients looked like biggest losers. This is how I trained people in the beginning. It looked like circuits. and just, yeah, breaking them off. Yeah. They started to take on, like, workouts from football programs and then then trying to apply them to these, like, morbidly obese people. And it's, what was really frustrating is when they go to weigh in,

and it's just the only metric is, like, if they lost weight or not. And you could tell that, like, some of these people, once they started actually lifting weights, had gained some a bit of muscle, and then the whole group turns on them, because they didn't lose enough weight. And it's like, and the guy's like already kind of looking and shaping and forming a little bit better,

you know, obviously really low calorie, you know, so it's minimal, but still it's like they're at a stall or they're at a plateau and it's like, fuck you, man, you're not putting into work.

It's just like, it's crazy. Yeah, it's, it's really sad. A real, real reality show on this with people like this would be long and boring. It would not be.

Oh, yeah, it would be totally boring. It'd be long and boring. It wouldn't be entertaining. There wouldn't see big swings. You'd have many weeks that were way-ins of no movement. But the success, but the success wouldn't look that great at the first.

It would be long and boring and people would too now. The only way you follow it up five years later. The way you would have to do it to try and make it TV is that you would have to document it over a year. And edit it. And you would have to edit it to just like the monthly check-in. Like, you know what I'm saying? Struggles. Exactly.

Like you couldn't do, like they squeeze this in like a couple-month camp. right isn't it like i forget what it how long it is yeah it's a very short period of time three four months or something yeah that they that they do this and like that's just it's not healthy it's not sustainable it's not the realistic way to do it but it's the only way to realistically make a tv show and what's sad about this uh from a fitness industry perspective is this is one of the most viewed uh yeah pieces of media around weight loss um and so the the it's just a terrible role message and unfortunately the bad messaging the wrong way to do it gets all the views so then the average person watching is like this is how you do it this is what it's about this is what it's all

about and they dramatize it so it's exciting and right now I'm hyper motivated because I hate myself so I'm going to try that too and then fail and then fail and then fail and can't figure out what's going on um that's the part of that that made me set yeah and then just all the examples of when they're interviewing after after the fact and like they just bounced right back and they're and they're you know and they get tearful and like it's and then they feel like they feel like

they failed again to their family they failed then they failed everybody around them and it's like you know you just this was not a successful formula that you stepped into. Did you see I thought I saw Jillian Michaels and sharing like emails that they were being sent as far as like the different drugs to help she really

she really has changed my mind on her because when it was biggest loser and she was on there I was like terrible you're terrible but you listen to her now and she's uh oh yeah she's great well I mean you stay in the if you're in the fitness industry for two decades and you really care about people yeah you'll come out you'll eventually make your round to the the right answer yeah like I don't I don't know too many people that's been doing this for 20 years and they still are stuck I don't know how you'd have a business yeah normally if you survived that long you got good you're eventually made your way to the right information if you lasted that long.

That's right. A lot of what we see with the bad information is trainers in their first eight years and in that period of time of trying to figure out, is this a business for me or not, and adopting so many of the bad ways of doing things. But typically you make it, you can make it for 20 years. You've probably finally figured it out. I'm going to end this on a really positive note for me. So Anne, we were on a call with Ann.

And she heads all of our education here at Mind Pump. And she also does some coaching. And her client saw my video and said to her. And I'm just going to tell you guys this because you guys like to call me beak face all the time. She said I have the perfect face. She said he is so handsome. Now, little context. She's a, no.

Little context. She'll only see shadows. Yes, yes. You don't hear. No, no, no. From the description. Here's the real context. And I guess that when she told me this, oh, my God, my client said, yes.

She has a loony bit. He has a perfect face. And I said to her, I said, hold on a second. I said, is she a 60-something-year-old Italian grandma? She said, yes. Oh, of course. They love me. They love me.

Numbus love me. And I love Nomey. All right. Well, there you go. You can have that one. Lots and lots of studies show that if you operate on key, Ketones, these are energies from fats and not carbohydrates, you have clear mental sharpness. You can think better.

You're more awake. Your energy is level throughout the day. The problem is that requires you to go on a no carbohydrate diet, which isn't necessarily ideal. Introducing ketone IQ. This is a supplement that includes ketones. You drink it and you automatically have ketones in your system for sharp mind. It's one of my favorite things to take before I podcast. Go check them out.

Go to ketone.com. That's ketone.com forward slash mind pump on that link. You can get 30% off. Back to the show. Our first caller is Jack from England. Jack, what's happening? What's up, dude? I'm good.

How are you all? We're good. All right. How can we help you? Good. So my question is, I want to know if I'm dealing with over-training or under recovery. Have I caused this? And what should I do moving forward?

So lately, I've been feeling constantly fatigued, Despite getting around seven-half-hour sleep, most nights, I've had like slow recovery and lower moods and other symptoms. I've reasoned I had blood work done and my testosterone's come back very low for my age and I'm concerned that I may have done this to myself and want to know how to improve it. So just to give you a bit of context, I'm 23, I weigh about £167 at the minute and back in February, started with a personal trainer. We began on about 2,500 calories per day.

and then worked down to about 1,700 by April. I was training four times a week, and more sex was to failure, doing around 10,000 steps per day, plus an extra 300 calories, three times a week of cardio. I lost about 20 pounds and dropped to about 12% body fat before my old day. Now, after my old day, went back to 1,700 calories per day, just to drop some weight that come on over the vacation.

And within weeks of this, I felt overtraining symptoms became very noticeable. I'm currently running MAPS Anabolic and I'm in phase two at the minute I'm eating about 2,800 calories per day that's 200 grams protein 350 grams of carbs, 85 grams of fat still currently hitting about 10,000

steps a day I gain some fat but my priorities my health so I plant a whole my calories here until my metabolism improves I just thinking I value your thoughts and whether this is over training under recovery or something else and what do you think I should do next guys

How do you feel right now now that you've bumped it? I feel a little bit better. I mean, I've had some testosterone results which come back low, so I know there's definitely an issue there. My sleep's getting a lot better. It was broken sleep at first.

My sleep's improving. I'm through phase one of MAPSinaabolic. I've gained some strength. I've gone up, you know, in all the compound lifts and stuff. So I definitely feel better. Yeah, you're on the right track.

Yeah. You're on the right track. Keep going. That's good. Yeah, keep going. going, after MAPS anabolic, don't do anything crazy, like MAPS aesthetic or anything like that. I would say either symmetry or even MAPS 15, keep your calories there. Your testosterone should respond.

You should see your testosterone start to go up. Are you taking any supplements like vitamin D, multivitamin, anything like that? I've got them. I'm currently just taking creatine at the minute. So I think I should jump back on them, really, multivitamins and vitamin Ds. Yeah, you're in the UK, right? do you care yes correct you should probably supplement with vitamin d i also just i just saw your photos too and you're uh you're exceptionally lean or you were at least in a in april uh and see this

and i this is a good person to talk to i bet you you probably felt healthier in january not how you look but how you felt felt and this is a classic example of single digit body fat is not optimal for most of us just isn't an optimal place to live it'll crush your testosterone and and And that's what's how. I mean, you looked badass. You proved that you could get down to, you know, single digit body fat and look amazing. But it's just not a healthy, sustainable, not why you have a real normal life. If you go to work, you got a family or school or things you do.

And then you're also training like this. And then maintaining a 7% body fat is just, it's unhealthy. And you're going to see the sleep disrupted. You're going to see testosterone levels coming down. And moving your body fat percentage up, a couple percentage is going to probably make you feel. the best. And you're heading that way by increasing the calories. You could probably afford to increase them even more. Yeah. What do you reckon I should really get up to? I'm at 2800 at the minute. Do you reckon

I should keep going in that direction? Okay. Bump it up a couple hundred calories every a couple of weeks. Yeah. How long have you been at the 28th? Probably about six weeks now, six, seven weeks. So at the end of June, I started at about 27. Okay. Are you gaining weight on 2800? Are you maintaining at 2,800 right now? Gaining weight. So I've gone from about 161 pounds, about the end of June, and now I'm back to about 167 pounds, so about 6 pounds gained. Okay.

Yeah, stay there until you don't gain any more, then bump it. So hang tight. Sounds like you're moving in the right direction. And then when the weight gain stops, I'd probably bump my calories, another 200, 300, 300 calories again. That's it. Yep, stay with MAPS andabolic. After that, you could do symmetry or 15, keep your calories.

up. Supplement with vitamin D, especially, especially because you live in the U.K., you don't get as much sunshine. Low vitamin D will cause testosterone levels of drop as well. But you should start to see that rebound. Testosterone in a natural male is very reactive. So loss of sleep, overtraining, too much stress will cause it to plummet. Getting really lean tends to cause it to plummet in most men. So that's just predictable. I would have guessed like your testosterone probably going to drop when you get real lean or go down to 17 or a calorie. So I would, you just recently got it tested again?

I got it tested about three weeks ago. And nothing's really seemed to improve. So my first test was about seven weeks ago and I've got it done about three weeks ago. And they've not really improved much. Okay. Stay on this path. I'd test them again in about two months to see what happens. Yeah.

Yeah. Thank you. I'm on about running Maps performance next. Is that something I shouldn't do or? Performance is okay. no performance is good do you have that i don't have that at the minute no we'll send that over to you yeah we'll get you that oh thank you very much guys we'll send that over to you and if the the next piece of advice and we'll just just to play this out if you still don't feel better then maps 15 might

be a good option for you to run for a little while so go ahead and do performance we're going to send it over to you if you're still feeling like you're not seeing the testosterone go up then i would reduce even lower down to 15 for a while and see how it happens there and then after that we can get different options. But if we're going to try and get this up naturally, that would be the path. Yeah. Spawn.

Thank you very much. Thanks for having me on. You got it, man. Thanks for him. Jack, Jack was jacked. Yeah.

Yeah. I couldn't tell. He looked leaner than 12% to me too. And that was a single ditches. Yeah, that was single. Yeah. You know, so just for people, like you would look at the shredded picture of him versus the one where he's got

carrying a little bit more body fat, still lean. And someone may, And someone may say, oh, that leaner version has got probably better testosterone. No. Nope. I know. Now, there are people on the edges who walk around lean and those are the anomalies. They're not really the average person.

But for most men, ideal testosterone, all things being equal, is probably going to be around between 12 to 15, 16 percent body fat. I also think the context matters in your lifestyle at the current time, right? So, like, maybe running around at that lean when you don't have a lot of response. You can sleep in when you need the sleep, but it's like if you have a schedule, you work hard, you've got maybe other stress in your life, and you're carrying that, that's where it becomes really detrimental. So you not only have to consider just the overall body fat percentage, but also the time in your life that is this the best time for me to be, you know, walking around, trying to walk around

single digits. And obviously, based off the blood work, it's not. Our next caller is Scott from Texas. Scott, what's happening? What's up, man? What's going on, guys? How are y'all doing today? Good, man. How can we help you?

Man, I sent a question to you guys. It's probably a, it's a big ask, or maybe a, maybe pie in the sky. I don't know. I'm an aging surfer, okay, 57 years old, and I've stayed physical. I've worked out. I've played sports when I was younger all the way up, but I never really knew the right way to lift weights. I just kind of would see other guys lifting, and I would lift and mimic, you know,

monkey see monkey do kind of stuff. And I was wondering if you guys had some kind of program or one of your maps programs would be, would fit what a surfer would need. You know, stronger legs, endurance in the shoulders. Some of those areas, I've no idea how, but my back is kind of underdeveloped and glutes and hams, not really where they should be. So I think that when I surf better waves, I feel those deficiencies more. And I just recently tuned into y'all's podcast and have learned already a lot of things. just immense respect for you guys and would like to know what y'all's take on that would be how often are you surfing question how often are you surfing well since april nine i had rotator cuff labrum surgery right here

so i'm still kind of in a in a rehab phase but once that's behind me man it's it's it's every week a couple of times and of course when we travel it's it's every single day while we're while we're you know travel somewhere. 15 performance? Yeah. How long are you, how long is a surf session for you when you're doing it? Okay, that's great.

So in Texas, it's, uh, man, three or four hours, okay? And we have a rule unspoken. It's 15 minutes of paddle for 15 seconds of actual ride to kind of put it in perspective. So you're, you're using more of your shoulders a lot more for that period of time than you all your legs.

Now when you travel, you get in better waves, different places in the world. It's, well, I don't want to say the opposite. There's a lot more standing up, though, you know, when you get in better waves. Yeah, that sounds, that's very active. Yeah, Matt's 15 performance will be perfect for you. Perfect. Yep, fit for you. That would be, and you could do it while, when you're surfing, when you're not surfing,

with a perfect routine. Of course, once you're, you're giving the green light for strength training after your surgery. Right, right. Yesterday I got cleared for work, climbing ladders and stuff where I work in a plant that's necessary. But he wants to wait until the end of September to go back and get the green light for surfing, chopping wood, climbing trees, all that good stuff. on 15 performance easy we're going to send that to you that's the right program for you easy

right on right on and i guess older you get the more building muscles important you know you train in in your 50s to be able to climb up and down the stairs when you're 70 and i guess it will help stuff like that too not not only that but keep this in mind scott when you are surfing as much as you are we would we would treat you like an in-season athlete like a professional athlete and when you're compliment it when you're doing that the goal is actually to just to not get in injured. You're not going to build a lot of muscle when you're surfing six days a week or what I like that. You've got so much activity. That's your real physical work. And then really a lot of the focus is more around mobility and protecting your joints. And that's why Maps 15

performs is kind of perfect. That's right. And then you're going to have periods of time when maybe you're not surfing safer that's not related to injury. But maybe like in the wintertime, you know, two, three months where that's when we kind of get after lifting weights during that period time. And then we back off the lifting of the weights really hard when you get more in season. And so that's the key to keeping you strong, building muscle, and protect all those joints from getting injured. Where most athletes go wrong is they try and maintain their volume of lifting weights during their season when they're riding or when they're playing their sport a lot.

And it's just too much. It's just too much. Both sides that time, you're just kind of hitting it from all directions. That's right. You fatigue. That's right. And that's where injury happens. In Mass 15 performance, you could do over.

and over and over again. You don't have lots of functional exercises in there that'll address things too. Plus, like, the thought with a lot of athletes is to improve, you know, what they're already doing with that very specific movement, whereas, you know, if you're going to focus a little bit more of strengthening some of the weak points and some of them maybe, like, the eccentric parts, so, like, maybe a lot of times, like, it's the breaks that we need to address, slowing you down or, you know, the different, the other, like, rotating forces or, like, rotating forces or lateral forces that you're not considering within those movements. And so to build around that support

system and really get a nice integrity around your shoulder joints and, you know, knees and everything else, you know, that's, that's vital to keep your success going long term. I also would consider you, you're a great candidate for, we have a concierge program that we don't promote and talk about, just something that we have behind the scenes. And what that is is you meet with one of our personal trainers once a month. And they're just modifying and changing your program, customizing it for you and your current needs. That's it. You just meet with them. It's a virtual call. They'll go over your current diet. They'll go over your current exercises that you're doing, whatever program they have you on. And then they'll modify and change exercises based on like very specific goals. And you have very

specific goals based off of what you're trying to accomplish. And that changes, I'm sure, throughout the year. And so that's something if you want one of our coaches to reach out to you, they can kind of explain how that works. I love that. Okay, cool. I I'll have them do that, Scott. Heck, yeah, that kind of, kind of like, you know, it is a constant sense of adjusting because, you know, like, it's very specific what your legs do sometimes and then your arms. It's just, yeah, it's not your typical workout program. I would imagine most surfing, most surfers would really respond to a lot of the different tweaks and stuff that you're on it.

You're a perfect example for somebody this is perfect for us because, yeah, and it's actually for trainers, it's like one of our favorite things to do. It's like take a base program and then now you got to customize it and tweet. speak it for your very specific goal. So we'll send over Mass 15 performance, so you got that. And then I'll have one of my trainers call you, and then they can lay that all out for you. Rad.

Way cool. I appreciate that. Big time, guys. All right on, Scott. Thanks, Scott. Y'all take it. Of course he does the hang one. You know, it's funny.

Surfing, do you guys, I don't know if you guys knew this. Part of this is culture, but the other part of it, I think there's truth of it. Do you know what the number one form of exercise that the Brazilian jiu-jitsu guys would say is the best for Jiu-Jitsu, surfing. The old-school Brazilian guys, the Gracies, were like, just surf, just surf. It makes you incredible at Jiu-Situ. Part of its culture, the Brazilian culture,

beach all the time. But then a lot of Jiu-Jitsu guys would just swear by it. I think it has to do with just the way you're fighting the waves. I was just a core, a lot of pooling, like with the driving. The stamina, constant movement variation. Yeah, and then you have to have explosive movement to be able to catch the waves. Like, yeah.

Yeah. Do you surf? Do you surf? I have, but I'm not like a, I wouldn't ever claim to be a surf. is like, that's a whole culture. Not like everybody thinks he, they think he's like, I've done it quite a few times,

but yeah, I'm not like, everybody thinks he's the big super pedal. I sink in the water. Our next caller is Georgia from Illinois. Hi, Georgia. Hello, Georgia. Hi, how are you guys doing?

Good. How are you? How can we help you? Good. So I'll just kind of jump right into my question. So just to give you guys some background now, I've been listening to you guys for about four years. So first of all, thank you for everything you guys do and just like being very vulnerable on the podcast.

So my question right now, it pertains to someone who I guess is like a client in a way and she's overweight and is pre-diabetic. So right now I'm 24 and I'm currently studying to become a NASM-C-PT. I have no training experience, but I've always had a huge passion for health and fitness. and I decided to switch careers in the past, like, a month or so from public accounting to wanting to become a personal trainer, obviously. So last week, I met this lady about a week ago when I was just sitting in the sauna. And she first asked me if it would, like, help her lose weight. And I said, no, yada, yada, yada.

The conversation went on. And she kept asking me questions about, like, losing weight. And I kind of told her, I was like, look, I'm not a certified trainer, but like I would love to help you in any way I can and just like love to show you some things. It would be really good practice for me. And she told me that she's currently seen a certified trainer who told her that she always needs to keep her heart rate up and she doesn't let her rest during the workouts. And she also told her trainer that like when she had knee pain that she needed to keep. going like during it and so right now she has like a lot of knee pain i guess just like when she's like doing normal things um i met with her last week and just based on how the session went

it kind of just seems like she needs it just seems like that she also just needs someone to like be in the gym with and needs someone to like walk around with because she seemed very skittish just being on the gym floor um and that day i just showed her like shoulder pressed, bent over dump bell row, and then like a hip bridge on the floor because I didn't want to mess with her knee too much. And so I kind of just told her like what I always hear from you guys, like focus on whole foods. But then when she did tell me that she's pre-diabetic, I think that's when I got a little nervous where I was like, okay, I don't really want to be giving you nutritional advice. And so I'm just at the point now where like I want to give her very

tangible advice and obviously not lead her in the wrong direction and yeah because this is definitely like the first person that I'm working with ever so Georgia great question and this is and I stress this to all our trainers that are listening to this podcast this is where you use us if you do not use askmind pump.com right now start using that okay it's our AI that has every question someone's ever asked us on this podcast or every topic. And by now, we have covered all of it multiple times and use us as the authority when you're building your authority. And so look up with like this, your exact question, and I guarantee you will find a clip of Sal breaking it down really, really well to either a live caller or us doing an episode on that and share clips like

that with her. And don't, and don't mistake that trainers make when they're at this place. They get that imposter syndrome because they want to help these people, but they also are like, man, I've never had somebody like this. So instead of pretending like you know the answer, it's just like, listen, these are the guys that I trust that are some of the best or the smartest or however you want to preface who we are to her to get that credibility. And this is what they say about this and then share it with her. That way, too, it's not coming from you like telling her what to do. It's like, here I am just, you're helping her indirectly through us. And so with that, you'll build that trust with her

and also protect yourself from recommending or saying something that you probably shouldn't do. That would be definitely practice using that. Yeah, and this is a tough situation because she has a trainer. So it's going to be, and it sounds like this trainer is doing a lot of the wrong things based off of what you said. So the challenge is going to be now she's going to hear something coming from you versus what her trainer is telling her,

which is why it's even more important to use our episode. episodes because of our authority. You can, hey, these guys are the top fitness podcast. They have lots of experience. They have all these doctors and experts on their show. Here's an episode that I think may help you. And that'll just prompt more questions. And then hopefully, and, you know, you want to leave this up to her, but hopefully she

sees that the trainer that she has is probably not the right trainer. And if she starts, you know, if she ends up firing them, you can say, hey, look, I'll help you for free. And let's try this a little differently based off of, you. what I've learned from, from, you know, these authorities over here. But the challenge right now is, you know, she has a trainer that she's paying, again, who seems to be doing things the wrong way. So you want to lean on us as the authority so that it's not you versus the trainer.

It's the trainer versus us. And then you could just say, hey, I learned a lot from these guys. And, you know, they have these experts on and just take it from there. There's also a very empathetic approach to when you're handling this and you're also kind of new, too. like so when a client would tell me something that I know they're doing wrong but yet I also knew I was new and say oh man I used to think the same thing or I used to go about the same way man my mind was blown when I learned that this was the better approach and what I was doing was all wrong so I'm I'm going to come from a place of like oh I totally thought or felt that same

way too and I've learned this and then share like that's where you use us you connect with her you don't try and come off like you're this authority when you're trying to build your authority and you're trying to learn yourself that's where you're going to have a problem because then she's going to go well you haven't even been doing this very long you don't even have a national cert

and my trainer that's training me right now they at least have a national cert and they've been doing this for five years and so you're going to get into this like war back and forth and you're like anywhere come from just a place of helping and when she tells you things that you probably know are totally wrong you can like go oh empathize with her and go oh man

I totally remember like thinking that was the best strategy I had no idea I was going about it all wrong until I learned this. And I'll share you this great clip where they break this down and then send it over. Do you know how long she's been with the trainer? No, she didn't tell me, but something she did mention is that she lost 30 pounds and then she gained it all back. And so, like, part of a big part of our conversation when I first talked to was like,

I was telling her like, yeah, you should focus on building muscle and building up your metabolism. And then like after she did tell me she was pre-diabetic too, I told her how like, muscle can be really beneficial for that to help combat that. And so that I do know, I just, like, don't know what the exact timeline was with all that. Yeah, no, I mean, you're on point. I mean, you're right. You're giving the right advice. And, you know, diet is guidance with trainers and coaches, even if you're certified.

So you don't give someone a specific meal plan, but you guide them and say, okay, you know, eat protein first, stick to whole natural foods. We're going to focus on getting stronger. Muscle is insulin sensitive. So if you build little muscle, it's going to do. you know, wonders for your fasting glucose. Here's an episode where I learned that. And then you send it to her.

Yeah. I think something else that I was struggling with is like, when I first talk to her, I didn't realize how limited she was going to be in terms of like what she could do. So I guess it's like, I don't know where to start with exercise selection and then like how to progress her. You actually pick great exercises. Yeah. Yeah. You did a great job.

You know, listen, as long as it's not hurting her and you're using good technique, you're okay. You don't have to overthink it for somebody like this. It gets more granular, the more fit somebody is, the more advanced they are. But if it's not hurting her, she feels good doing it, and the technique is good, she feels good, we're probably moving in the right direction. I mean, you just simply choosing the exercises that you did with proper rest periods and progressive overload and eating properly is going to be. significantly better than whatever the other trainer was doing. So that, I mean, having her just work through that in the workout. Yeah, I mean, you're doing a lot more than what she's experiencing right now.

Hip for us was a great choice. Yeah. Yeah. You also need to get your butt in our community because we have over a thousand trainers in there that at any moment you can just get in the forum and be like, hey, I have this client, I have this. And you'll get not only us, but a bunch of other really good trainers that will respond to you and help you. Yep. So use our, leverage us and our community for you to get great at what you're doing. don't go fall down or fall into the trap of the imposter syndrome trap that so many trainers do

which is pretending they know more than what they really do and then they feel like imposter because they're misrepresenting just be honest be honest and teach what you do know and what you don't share and hopefully you trust us to share good knowledge and information and lean on the community that we've built of other great trainers ideally what happens is you you because it sounds like you're developing a nice relationship with her probably because you genuinely want to help her. And ideally what happens is she listens to a few episodes, likes the podcast, keeps listening to it, and then comes and asks you more questions and more questions.

And then what gets revealed to her is, oh, my God, I'm doing, like, this trainer I'm with is doing all the opposite of what these guys are saying. And then she'll probably ask you about it. And you're like, yeah, that's, you know, from what I've learned and from what these guys are saying, like, that's not the right approach. And then she'll be like, all right, what should I do? Say, well, you can try finding another trainer. And then she's like, well, I'm not going to work with this guy anymore.

and be like, look, I'll help you off for free while you look for somebody, and then you can take it from there. And that's probably what will happen, but use us as the authority so that you don't put yourself in a precarious situation. Okay. And then the other thing that I guess, like, I can see being a struggle, like, just down the line is, like, obviously the mental aspect of it for her, because when I was talking to her, she was like, oh, like, I'll eat well and then I have bad days. And I go, well, what do you define as a bad day? And she was like, well, I get upset and then I eat a lot. And so I was like, oh, like, so you like eat emotionally. Like I used to do that all the time.

Like that's totally normal. Like blah, blah, blah. And so then I kind of said the same thing. I think, Sal, what you mentioned before, just like journal down how you feel before you eat and after you eat, like even if it happened. And I was like, it's meant to be data. But like that even seemed to over. overwhelm her a little bit.

No problem. Back up. Then you just back up. You just back up. First off, what you did was amazing. You empathize with her. The key to being successful or to helping this a person like her, like any client, but especially someone like this, helping them find a success is that she develops a relationship with you

where she trusts you and that she feels enough grace from you that she can then start to extend it to herself and that she remains honest. because what ends up happening with someone like that is they'll run into a trainer who makes them feel shame and then either they'll lie to the trainer or they'll stop working with them because they keep failing.

And that's part of the process. It's hard. You're going to stumble on your way to success. And sometimes it looks like all you do is stumble. And your goal is a trainer is to make the person feel like they can come to you with it. That's the first goal. The first goal is getting her to ask for help

or ask you questions. And then the way I respond is like, There's a lot of things that we can change to improve this. But let's pick one or two things that will start to move the needle in the right direction. For example, we want to shorten your rest periods. We want to build muscle. And right now, if you're doing short rest periods, keeping your heart rate, you're basically just doing cardio with weights. And we want to build muscle.

That's going to be so protective and healthy for you, both on your metabolism and insulin. And then also for overall strength and the way we look and feel. So let's start with that. And then let's be consistent with that. And then when you're ready for the next thing, I'll add the next thing to you. So let her help guide you on how much you teach her through that process. But you just getting her away from that is already moving her in a better direction. Even just the exercises you were saying, getting her to rest and focus on building muscle,

maybe increase like one step of time. Then you could talk to her about protein and hitting that consistently. And then you can talk to her about food generally. And then, you know what I'm saying? But slowly stack it based off of how she's giving you that feedback. And if you think that it's appropriate and then she goes, oh, my God, it's overwhelmed. Like, okay, that might have been a little bit at much. How about we just try this?

try the next time. You know what I'm saying? Just a little bit. By the way, like she's already taking a big step. And I'd like for you to, if you haven't already, celebrate a success with her, which is that she's already identified what happens. Oh, I feel bad.

And then I overeat. Like, that's a big step. Yeah, you're aware of it. That's a big, that's a big win. But think about it this way, Georgia. Like, you see that you're a young lady. Like, you know, think about like you're more likely to go to your parents with your screw ups if you feel like your parents are going to hammer or not going to

hammer you afterwards. If you feel like, oh, man, I could go to my mom and I could tell her when I make a big mistake and she's just going to be like, oh, honey, I'm so sorry. Like, that's really tough. Like, you're more likely to be really honest with mom. And then she has way more power and influence to help coach you versus like, no way I'm telling mom. She's going to freak out. She's going to do all these, you know, crazy things, you know, as a response. So that's like step number one with somebody who struggles with emotional eating is that she needs to feel like she could tell you and make her feel terrible. But if anything, you're going to help her feel grace towards herself.

And that's not, you're not lying to her. Like, yeah, that is tough. That is very difficult. Oh, my gosh, that must feel terrible. Listen. And also, forecasting, you know, on this journey, here's what's going to happen. You're going to continue to do this. It's going to keep happening.

Eventually, though, it will probably happen less often. But at first, it's just going to feel a little worse because you're more aware of it. Whereas before you weren't so aware, now you're more aware of, oh, my gosh, I'm doing this and I still can't stop it. What's wrong with me? Nothing's wrong with you. This is the first step. It's the biggest step.

And it will get better. We just got to hang in there. And then you tell me when you're feeling most challenged and I'll help you through this process. That's an effective coach. Okay. I think I just wanted a little like, I guess affirmation because like I've never dealt with someone who is like pre-diabetic. And when she did tell me that, I was like, okay, wait, I don't know if I should be doing

something like completely different or like whatever. You're good. You're good. You don't want to counter anything her doctor says. But pre-diabetic just means that she's on her way. towards diabetes if she continues on this path. Pre-diabetes can be reversed. Strength training, daily activity, like walking, you know, making some different food choices.

Very powerful. Very powerful at reversing that. So, like, diet-wise, do you think telling her to stick to the whole foods is just, like, good for now? And, like, try to prior work. Absolutely. Absolutely. As long as that's a step she can take, don't forget this. sometimes just telling people, sometimes you can say just eat whole foods, and that's too much of a step.

Yeah. So, so you have to meet them where they're at. Yeah, sometimes it's, you reverse. We had to figure out what all the offenders are. Like, let's just try and eliminate that one thing or change that one thing to this. So sometimes it looks like that. Sometimes if someone's like a heavy process eater, doesn't eat anything consistently healthy, it's like, I just got to pick one or two major offenders and then get them to switch that out.

Can you get rid of the gummy bears, you know, or something like that? Like, I've had clients where it was like, can we just get you to drink a glass of the water and that was the starting point for our journey. Switched the order so she used protein first. That's right. You know, I had a client once that this was a tough for her, which she would go and she would binge eat. And so I said,

okay, here's what we're going to do. It was just a tough struggle. So I said, here's a deal. We're not going to try to stop binge eating. And she's like, what? I said, no, we're not going to try stopping it because I think that's causing problems. Instead, here are the foods that you can eat as much as you want when you feel like you want to binge. And I just gave her some choices. And we started there. And it was really

effective. Yeah, like she said, oh, like, I just love my Starbucks Rappuccino. Yeah. And that's when I was like, okay, like, that's totally fine. Like, I won't tell you not to go get that. Just try to have, like, a whole food meal before you go and get that. Great advice. There you go.

Great advice. I just, like, wasn't sure, like, because she's pre-diabetic, I was like, I don't know if I should tell her to, like, cut that out right now or, like, that's where I got a little. There's perfect answers. And then there's the ones that are actually going to help the person. And it's almost never perfect. So, yeah, I can take a client and look at all their stuff and then write up the perfect routine and perfect diet and tell them to cut everything out. You know what's going to happen?

They're not going to be able to do it. So it's a total waste of time, right? Okay. This is very helpful. Yeah. Good job. Are you in our course? Since you're getting certified, are you taking our course?

I'm doing like the NASM certification. We have a course. We also have a course. Our course is more focused on how you build your business and how you coach and train clients. So NASM is amazing. Can I still do your course? Say what? Can I still do your course?

Oh my God. It's so complimentary. What we recommend is NASM and our course. NASM is going to do a really good job of giving you kind of the basics around coaching and your cert. Ours is more centered around like Sal said, coaching the client, scaling your business. And then you're in our community with all of our trainers. So you're interacting and you're getting mentorship with us along the way. Our course gives you CEUs with NESM.

So when you get certified through NESM, Every year you have to get so many CEOs to maintain it. Our course is approved by NASM to give you those CEOs as well. So after I do NASM, should I go into it or should I just go into it now? You can't. You can go into it now. You'll still get the CUs. Let me have somebody call you, Georgia.

And the show will explain everything. Yeah, she'll break it all down for you and go through the education. So you can see if it's appropriate for you. Okay. Awesome. All right. Thanks, Georgia. Good job, by the way.

Yeah, great job. I think you're going to make a great trainer. You're going to do great. You got good intuition. Yep. Thank you. And I also just want to say, I know you guys also, like, obviously it's a fitness podcast, but just like hearing your guys' experiences as dads is, like, really cool.

And it's definitely helped me with my relationship with my dad a lot. So thank you very much for being vulnerable. Oh, that's great. That's good to hear. Thank you. Thank you. Thank you. Have a good one, guys.

That's great. I think she did a great job. She did. She did. Yeah. Especially the limited, obviously, experience that she has right now. I think it was really good. I can't stress enough, though, with these early trainers, like, lean on the content.

Like, we encourage you to utilize that. And I don't know. To me, it would be a no-brainer if we had the resources that we had. But even when I was in the gym setting, like early on, I was the least educated, least experienced, but I was really successful, not, other than the fact that, like, what I had the ability to do was if I, someone had a question that I know the answer, like, I would tell them, like, oh, man, I haven't dealt with that yet. But you know what? Man, Sal is, like, one of the most knowledgeable trainers that are met. I'm going to get with him and, like, he'll help me and then I'll let you know what he says. Like, there's nothing wrong with that. People are so afraid to say, I don't know that. So then what they do is they're going to leave you. They try and, like, you know, say some kind of advice or pretend. It's just like, oh, it's so easy. Oh, man, I haven't had that challenge yet, but I tell you what, I know so and so, and

they're brilliant. Let me find out. Yeah, let me find out. And I'll get back with you tomorrow or later today I'll send you something. Not only do it, does a client not care, but it builds a stronger relationship? Yes. It makes you more effective. Now, I trust, especially you give me that.

And then you hear somebody who's got 20 years experience, explain it better than you'll even experience it in the next, say it in the next five years, say it for you. And that client's like, oh, damn, that makes a lot of sense. Thank you for sharing that with me. The problem comes from trainers when they care more about the results than the client. You have to care more about the client than the results to truly be effective. Look, if you like the podcast, come find us on Instagram, Mind Pump Media. We'll see you there.

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 Mind Pumpmedia.com. The RGB Superbundle includes Maps Anabolic, Maps Performance, and Maps Aesthetic. Nine months of phased expert exercise programming designed by Sal Adam and Justin to systematically transform the way your body looks, feels, and performs. With detailed workout blueprints and over 200 videos, the RGB Superbundle is like having Sal Adam and Justin as your own personal trainers,

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