Mind Pump: Raw Fitness Truth - 2683: Weird workout hacks that Build Muscle Fast & More (Listener Coaching)

Episode Date: September 12, 2025

In this episode of Quah (Q & A), Sal, Adam & Justin answer four Pump Head questions drawn from last Sunday’s Quah post on the @mindpumpmedia Instagram page.  Mind Pump Fit Tip: Weird workout hacks that BUILD MUSCLE FAST! (2:03) Is there a link between eating meat and cancer risk? (23:48) GLP-1s and the obesity rate. (29:31) Ground beef vs soy for muscle protein synthesis. (35:46) Butcher Box has seasonings! (37:30) How there is a tradeoff between size and endurance. (39:35) The Rock’s DRASTIC physical transformation. (43:28) Ashwagandha to help reduce anxiety. (50:35) #Quah question #1 – How does a person with a full-time desk job and a family find time to get the appropriate amount of weights in for strength each week, the appropriate amount of movement each day (steps), the appropriate amount of cardio, and HIT cardio each week? (53:09) #Quah question #2 – If I'm not hungry at the end of the day but haven't hit my caloric or protein goals for the day, should I still eat? (56:36) #Quah question #3 – What is your best advice for a former college athlete who is finding out that lifting after college is hard when the last four years were filled with team lifts written by the coaches? I love lifting and how great it makes me feel, but I've struggled with gym consistency after graduating from college and have gained some weight that I'd like to get rid of. (57:51) #Quah question #4 – How do you decide whether to keep fitness as a hobby or turn it into a career? (59:51) Related Links/Products Mentioned Visit Butcher Box for this month’s exclusive Mind Pump offer!  ** Available for a limited time, a curated box pre-filled with Mind Pump’s favorite cuts — no guesswork! Butcher Box members who sign up through Mind Pump will receive: $20 OFF their first box, Free chicken breast, ground beef, OR salmon in every box for a whole year! ** Visit Organifi for the exclusive offer for Mind Pump listeners! **Promo code MINDPUMP at checkout for 20% off** Muscle Mommy Movement Quiz Isometric training and long-term adaptations: Effects of muscle length, intensity, and intent: A systematic review Occlusion Training Tutorial- How to Increase Muscle Size Using Blood Flow Restriction – Mind Pump TV Animal protein not linked to higher mortality risk, study finds Ground beef or soy: Muscle-Building power comparison Diffusion and physical constraints limit oxidative capacity, capillary supply and size of muscle fibres in mice and humans Dwayne Johnson Debuts New Weight Loss Transformation & Internet is Talking - Mandatory What Happened to Mark Kerr, Ex-UFC Champ Played by Dwayne Johnson in ‘The Smashing Machine’? Effects of Ashwagandha Supplements on Cortisol, Stress, and Anxiety Levels in Adults: A Systematic Review and Meta-Analysis Visit Jolie for an exclusive offer for Mind Pump listeners! **Try it out for yourself with FREE shipping. And if you don’t like it— you can return your Jolie for a full refund within 60 days, no questions asked. ** Visit Paleovalley for an exclusive offer for Mind Pump listeners! ** Discount is now automatically applied at checkout: 15% off your first order! ** Why Most Trainers Fail — And What the Great Ones Do Differently w/ Sal DiStefano | Elite Trainer #01 Mind Pump Podcast – YouTube Mind Pump Free Resources

If you want to pump your body and expand your mind, there's only one place to go. Mind Pump, Mind Pump with your hosts. Sal DeStefano, Adam Schaefer, and Justin Andrews. You just found the most downloaded fitness health and entertainment podcast. This is Mind Pump. In today's episode, we answered listeners questions. They went to Mind Pump Media on Instagram, posted some questions we picked four, and we answered them. But this was after the intro.

Today's intro is 51 minutes long. In the intro, we talk about fat loss and muscle gain, exercise, diet, family life studies. It's a good time. We know you'll love this episode. Again, go to Instagram, Mind Pump Media. That's where you can post your questions. Now, this episode is brought to you by some sponsors. The first one is Butcher Box.

They deliver grass-fed meats, crate-free chicken and pork, really high-quality meats, wild-caught fish as well, to your door for great prices. If you like eating meat, you like protein, you probably do because you listen to this podcast. go to butcherbox.com forward slash mind pump. By the way, on that link, you'll get $20 off your first box. You'll get free chicken breast, ground beef, or salmon included in every box for free for an entire year. This episode is also brought to you by Organify. Today we talked about their green juice.

This has microgreens plus a nice serving of Oshwaganda. Today I talked about how Oshwaganda in studies has been showed to lower cortisol and improve symptoms of stress. Go check it out. Go to Organify.com. that's or G-A-N-I-F-I-com forward-slash mind-pump. Use the code mind-pump. Get 20% off. Also, if you're a woman and you're plateauing with your results, you need some help, go here.

Go to muscle mommy movement.com forward slash quiz. See if you fit into one of the avatars that most people fit in and get some personalized advice. Are you a comeback queen, an efficient powerhouse, a strength novice or a lifestyle integrator? again, it's muscle mommy movement.com forward slash quiz. The quiz is free. All right, here comes a show. When it comes to building muscle, when it comes to strength training, the old advice, the stuff that you hear all the time, the consistent stuff makes the biggest difference.

But if you've been doing this for a while and you want to trigger new muscle growth, there are some weird hacks. Some of them sound like they break the rules. We're going to talk about them today. We're talking about eight of them. Eight hacks you can employ that'll get. your body moving forward again to build new muscle let's go these are fun yeah what uh where did this come from what were you doing well were you doing one of them that made you do it no a study a study

actually uh triggered this and there was a conversation around why this study shows that it actually built a little bit more muscle so by the way a lot of these you'll actually see advanced lifters sometimes talk about maybe even old school lifters and many of them kind of sometimes run contrary to the advice that you'll hear us give sometimes, right? The consistent advice. And there is like the meat and potatoes, the things that you should probably follow most of the time. Then there's the disruptors.

But yeah, these are disruptors. Now, sometimes people confuse breaking a plateau with like, or shocking the body with just beating the crap out of yourself. It's like, oh, I'm plateaued. Let me just go hammer myself super hard to move things in the right direction. That's not really how it works. How it works is you tend to send a different signal. And you want to do things that have some history behind them, maybe, you know, some experience behind them, right?

People have been doing them for a long time and some data because you don't want to go backwards either. And again, this doesn't, what we're about to say doesn't necessarily or probably won't replace the basics. It doesn't replace the basics. No. But so the study I saw, I'll start with the first one. The study I saw showed that slightly looser form, uh, my, actually build a little bit more muscle sometimes. Now, what this looks like is, let's say I do a fly.

I'll use a fly as an example. Typically, what you want to do is you want to be very controlled with the rep. And what the study showed was that if there was a little bit of bounce at the bottom, that it did potentially in the study look like it was a little bit more effective at building muscle. Now, you'll see bodybuilders do this sometimes. Sometimes you'll see them do this. We call it cheat reps. it looked that though they'll refer it to cheap wraps some people will say oh it's just so you can lift more weight it's your ego that's probably true sometimes but nonetheless this study compared it to controlled reps and found that there was some additional muscle growth now i do want to say this before we get into why the risk of injury goes up significantly with looser form which is why i almost never advise this unless you're super experienced you've got really good control good stability in which case uh you know this could be something fun i think the most important

part of this conversation, which is, I think it's a fun one to have is because I'm sure there's a lot of maybe new people that see this stuff that see like an advanced bodybuilder talking about cheat reps and how great they are or referring to maybe someone referring to a study and then going, wait a second, I hear the guys who are a mind pump always talking about strict form. I mean, I used to do cheap reps. I think this is a strategy. You know what kind of reminds me of is like a professional athlete like a Patrick Mahomes or a Stefan Curry and you watch them do these. weird, unorthodox things with the ball. It's unorthodox, yeah. Watch how Patrick Mahomes will mess around and throw like a sidearm football or you'll see Steph Curry, you know, bounce the ball into the hoop. Like, not a good strategy to learn how to shoot the ball, not a good strategy to learn how to throw the ball probably. But when you have mastered the technique so well, you can kind of manipulate some of these

things, have fun with it, practice your skills. Like, I kind of think of it the same way with teaching somebody about lifting. It's like, I would never do this with a new client. But if you're an advanced lifter, you have incredible control, you have good range of motion. You know your limits. Yeah, you know your limits. The occasional momentum lift or cheat rep, I can see it being applied. It's just another variable to kind of add into the mix to get your body to respond to it.

And it's like we're in an environment all the time anyways where weight isn't controlled. And you're not going to be always balanced with your lifting patterns, just picking up random. So to provide that kind of stimulus, it's pretty natural in a sense. Like, we want to have things controlled so we can be methodical and we can actually have tangible progress that we can track. Yeah, in safety reasons for sure. But to kind of add a little bit of a nuanced variable there, that's going to help stimulate something new.

Yeah. Now, besides the variable or different stimulus argument, which is oftentimes true, well, first off, let me just say this. Managing risk is one of the most important things you could do with your workouts if you plan on doing this for the rest of your life. Okay, so when you look at people who've been working out for 30 years, the one thing that prevented them from exercising or caused problems or grief was injury. So this is definitely a consideration if you plan on doing this for the rest of your life. So it's very important to manage this and look at it seriously. That being said, there is some science to support why this works. What we find in the

data is that the stretch, when a muscle is loaded in stretch position, so in the fly, the bottom position, even if I'm using cables where the resistance is the same all the way through, when the peck is fully stretched, that seems to send a louder hypertrophy signal. Well, here's what happens when I'm lowering a weight controlled versus coming down a little faster and bouncing at the bottom, let's say. And I'll use that word carefully bouncing. If I have a 40-pound dumbbell and I'm controlling it, when I stop the dumbbell with control, that momentary stop, the weight is actually slightly heavier than 40 pounds. Okay?

Because I have to stop the momentum. So it looks like 40 pounds. Once I go to the bottom and change directions, it's maybe perceived by the peck as like 42 or 43 pounds. If the rep is a little faster and there's a little bit more bounce, it's actually heavier. I've actually increased the resistance. You mean lighter?

No, heavier. So as I change directions with a little more speed, the momentum is going faster and I switch directions. That faster rep with a little bit of a bounce means at the bottom, the weight is actually heavier. Whiplash effect. There's a bit of, because you're stopping the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, that's the, the, that's right. That's right. That's right. That's right. Okay. That's right. So, you actually load the muscle in a stretch position with more weight than you're holding. And this may explain the additional. hypertrophy or muscle building effects.

By the way, your muscles have this really interesting compensation for that, and you see it in Olympic lifters. Olympic lifters are pound for pound, some of the strongest athletes in the world, in the world. And when they go to the bottom of a squat, it is not controlled. In fact, they bounce at the bottom. There's something called stretch reflex. Stretch reflex.

That's right, where a muscle will actually, because of the nature of moving things in nature, Changing directions means it's a little heavier. So you actually stress the muscle closer to its capacity, which is where you might get them. Typically, you're increasing speed and velocity. That's right. That's a whole other dimension to what you've been doing previous to that, where it's all controlled and slow. So your fast-twitch response actually is a whole different mechanism.

That's right. Now, of course, the caveat with this is the fast reps or riskier reps. Loser reps, risk your reps. So this is for, again, for people who have some experience, but if you're like a super controlled lifter all the time, you can try speeding it up a little bit, adding that stretch reflex, that increased resistance due to momentum. And this may just be the little thing that causes more muscle growth.

Yeah, I mean, I still stick to my original analogy of, you know, stick with the fundamental ways to throw the football and shoot the basketball. And then as you master that skill, then you can play with this. kind of new ones. Totally. 100%. Next up, fewer exercises, but more sets. So let's say you're going in to do a back workout. German volume training. They do this, right? Pretty good. Imagine you're going to go in. I remember the first time I did this. Oh, it's amazing. So I'll give an example. Let's say today's back day. And normally what you would do is three

exercises for back, three sets each for a total of nine sets. You could instead go in and do one exercise for nine sets. Just pick one exercise. Do all your sets with that one exercise. There's, you know, psychologically liberating. Well, I was going to say, I was just going to say, of all the kind of like what you're labeling weird hacks or tips or whatever, this one makes the most logical sense for a lot of people to do. I mean, the idea of one, taking off the, like, thinking about, I have to think about three different exercise to go choose. Also, we know the benefits of practicing a lift. Yep. Right. Getting in the groove. Oh, yeah. And so. You're a muscular adaptation that happens through everything at it. It actually makes a lot of sense to if you are, even if you're, I would say, on, like, I think as we go through these, it'd be good. Like, if you're on newer or where you're at, and like, this is something that even a newer lifter can apply this technique and get the benefits from it. The two benefits of this are you can get really good at a particular exercise.

So if you want to get really good at bench press or really good at a row, it's great for that. The second part of this is especially for larger muscle groups, you know, if I'm doing three exercises for back, I'm typically doing a lot. one that's more for lats, one that's more for midback, one that's more for upper back. But let's say you want to specifically work on your lats. Like my upper back looks great. I just want my left. Like you could just do pull-downs for nine sets and really focus on the lats. And so from a bodybuilding perspective, or let's say it's your chest, instead of doing

four exercises to hit each part of your chest, you could just do 10 sets of just incline just to get that upper chest. I love it for things like that. I mean, although lats make a little bit of sense, and you could technically do this with any exercise. I think the best bang for your buck is picking one of the big five. Yeah. Pick one of the big five and do 10. The main compound lifts. Yeah, do one of the main compound lifts, do 10 sets of that and watch what happens. I think it's a great story. Some of my best gains in the short term come from this right here. Just doing like one exercise for a lot of

sets. Yeah. And it's typically one of those big lifts. Next up, overcoming isometrics. Okay, so overcoming isometrics. I'll explain what they are first and then I'll give you the data, an overcoming isometric is trying to lift an immovable object with, uh, with a lot of effort. So what, what it would look like is, let's say it's a bench press. I'd get under the bar and the bar would be relatively close to my chest. It's probably a good position for this. And the bar is loaded with a weight. I'm not going to move. It's not going to happen. Uh, maybe I have it, uh, you know, connected to the, to the actual, um, rack or maybe I load it up with 600 pounds. I'm not going to move it. Yeah. It's under the arms and you're pushing against

that's right. But I get underneath it and I try. And I try. try to lift it. And I put a lot of force into it. That's called overcoming isometrics. It's an old school strength training technique. Very effective, though. It activates more muscle fibers in any other form of strength training. Because you're not moving the weight, but you're trying to. What your body does is it recruits more and more and more and more muscle fibers because it's not doing anything. Yeah. Here's what a six week study showed. Five percent strength gains week over week. Week over week. Week over week. One point six nine percent. hypertrophy week over week.

That's crazy. Yeah. That is crazy. The downside is that you just don't feel like it's that great. That's right. What am I doing here? That's right. Now, the caveat to this is it's boring or it can be boring for some people.

And then the results fall off. Very quickly. Like, you're looking at these gains to last maybe between four to seven weeks. And then after that, it's not going to give you much. Here's another plus side. this strengthens your tendons like crazy. Yeah. And the risk is very low.

I was going to say another plus side is that this is another beginner thing. You could have somebody who is relatively new to lifting incorporate this. And because the risk is so low and there's such a high return, another, this is another great one that, again, would even do with a beginner. Yeah. So if you're like advanced, I challenge you to do, you know, four weeks of just this. Yeah. Squat, a row or a deadlift, a chest press and overhead press. and you do this and you drive for like 10 seconds.

Make sure you breathe. Yeah. A lot of people hold their breath and pass out. Yeah, Bruce Lee used to like to do this kind of training. He was really, you know, renowned for his strength to size. But, I mean, 5% strength. And what will happen is after you do this for four weeks, go back to your normal lifting and then watch what happens.

And the position you choose, because some people are like, where do I put the bar? Pick the place that you're weakest is where I would say. Yeah. And the thing is because to your, your earlier point, like people don't realize, like, if you're not moving it, you're still trying to recruit, recruit, recruit, it just maximizes that recruitment process. You take that now to, you know, an actual lift and you feel that difference. Oh, yeah. And now it's not devoid of its risk. Your form needs to be perfect because I don't want to say that. Fries your central nervous

system too. Some people will try this and then start tweaking their body trying to move the bar. No, no, your form needs to be perfect as you're driving the bar. But yeah, 5% strain gains over six weeks is insane. The next one, we've talked about this before. It's the all-day workout. What does this look like? It looks like three to five sets in the morning. You wait two hours. Go eat some food. Hang out.

Come back. Do another three to five sets. You go eat some more food. Wait another couple hours. Do it again. You can repeat this five or six times throughout the day. Take like three, four days off afterwards. Go back to your normal workout.

Watch what happens. Yeah. This is remarkable. Yeah. It's a simpler way to, because we get a lot of questions actually because we've talked about this many times. It's like, take like MAP's enabolic, the foundational day and you just break it up over the entire day.

Yeah. You know, so literally take that where, and the, because I think the mistake that I, when we talk about this, when I hear people that try and go do this is they're doing a full workout. Yes, they do it. Yeah, they do way more thinking that the idea is that you're doing these, you know, three to four workouts in a day. And it's like, no, you're taking one traditional workout like a MAPS antabolic foundational day and you're just breaking it up over the entire day. The one that I did that I got great results with is I did three sets of squats, three sets of bench press, three sets of rows. and I did it with, so I'll do five reps with the weight

that I could do 10 reps with, so it's moderate intensity, and I would do it at 9 a.m., 11 a.m., 1 p.m., 3 p.m., and 5 p.m., and in between I would eat, and man. So I haven't done it. That's the way I want to do it

now that you've discussed this a couple of times because the way I always did it is actually kind of like what it would look like if you took the, you know, two or three workouts of Maps 15 spread out to the day. So I would just pick one or two exercises.

That's it. I would do it for 10, 15 minutes, and then I would do one or two exercises. But I didn't think to do one set, one set, one set, all the way down. Yeah, no, I didn't think to do it like that. So I want to try that. But I've done the other way. What's weird about it, too, is that by when I would do that squat, it was a squat bench in a row, by the third workout or fourth workout, a stronger. Which was really weird.

It was really weird. I was like, I come back in the garage, do it again. I'm like, oh, my God, I feel so strong suddenly. And then you get a little fatigue by the, by the end of the day. It's like the adult version of a theme park. Yeah, you spend your whole day. For fitness fanatics? Fitnessing.

Yeah. It's so fun. Next up we have BFR training or blood flow restriction. This was really popular, maybe like 10 years ago, eight years ago. I don't hear anybody talking about this too much anymore, but this works for the extremities really well. What you do is you use a knee wrap and you tie off your arm, let's say, relatively tight. Not to let your arm go numb, but it's not to let you.

enough to where you feel like, oh, yeah, some blood flow is restricted. Then you do, you pick a light weight, you go high wraps. Because the blood, the waste products can't leave the muscle as well, they build up. And it is, it'll torch you. Yeah. But it builds muscle very quickly. I also feel like it's very similar to the isometrics. I feel I noticed a huge difference from it, but then it tends to fall off.

Falls off. Yeah. Like it doesn't replace traditional training. And I feel like isometric is the same way, too. Great thing to add or compliment your lifting or interrupt your traditional lifting because there's great benefits, great gains from it in a short period of time. But I did notice because I did a lot. I remember when we first was talking about BFR on the show and we wrote the guide and all the things. I was using it in different ways.

And there was a point where I was like, man, this is working so well. Can I just do this for those body parts? And temporarily it worked. But then I started to see it's I started to regress after a while. It's just like, oh, you can only just do that for a certain period. I gained a quarter inch from my calves in like three weeks doing it. And then it was stopped working after that. Yeah.

Well, when I had pain, too, it was such a great option. So, you know, you didn't have to do very far of range of motion at all. And you get, like, plenty of benefit from it. I mean, that's really where this came from, right? This came from hockey players, you know, rehabbing. Yep. And, you know, professionals, right? And they don't want them to atrophy too much.

And so they tie off the limbs and do this. So there's very low risk. because you're doing such a lightweight, it's a super lightweight. But again, it was designed originally for rehab purposes, which is how I love to use it now, too. You have someone that's just a knee injury or something like that, and you can tie off the legs and do light leg extensions and get a massive pump on your quad.

Yeah, next step, we have a very simple workout that you could do for a good three, four weeks, and it's the squat, bench, and row every day workout. And literally what you're doing in the gym every day is a few sets of squat, a few sets of bench, sets of rows and you do it seven days a week but you are broad stroke but it gets pretty much everything oh yeah uh but you got to you really manage the intensity here like one of these workouts is going to be hard the rest of them you're just kind of practicing the exercises but in a few weeks

you put on some gains uh with those lifts right there and there was a while ago where the squat everyday routine got real popular you guys remember that yeah people were adding like 50 pounds to the squat i feel like at the time a year that it comes around i feel like it's once a year no i'm serious i think i think somebody has made like a tradition around a month that they do that in. And I think every year I remember you hear it start going around that it's like this squat every day. I would not do this for longer than three or four weeks because this is asking for injury.

The same pattern over and over again, over and over again, you're going to hurt yourself. But you do this for like three weeks, feed yourself well. Watch what happens. So I like, this is, I've used this strategy when coming back from being off for a few months to reintroduce training again. Real basic, only doing a couple sets and every day a little bit. And then after I start to get acclimated, And then, okay, now I'm back into my training routine.

It's a real cool way to kind of reintroduce that. Next up is to use the sled. The sled is still one of the most just undervalued, incredible tools for everything. I mean, you could build your back with a sled, your shoulders, your chest, sorry, your legs. It's great because it has no negative portion of the rep. It's all concentric, which means it doesn't damage the body much. and you could like you could stand in front of it and pull it towards you for your back you could drive it forward you could drive forward with your legs uh this is a great tool and you could devise a workout that you know a couple weeks where you're just using the sled give your body a bit of a break go back to your normal workout and then see suddenly you've got some new strength of the lowest risks methods to build muscles so i mean i think we all agree that this is probably the most underrated tool in the gym hands down i mean i just think that And you see it's become more popular.

I mean, ever since they started, you know, putting grass in just. Yeah, introducing a functional kind of grass area. You definitely see most gyms. But I don't know. I think that for as useful, powerful, low risk with Big Bang, we should see, I mean, every gym should have to have multiple sleds. The fact that one sled is enough for an entire gym just shows you how underutilize such a great tool is.

the fact that one gym or one sled can support an entire gym just tells you how much of an underrated tool it's one of those tools that's uh it's appropriate for beginners to advance like it doesn't matter where you're at it's good and then lastly uh isolation before compound or another way to put it is you could take your workout program flip it upside down so normally when you go to the gym and you work let's say chest it starts with compound lifts and it goes isolation do it backwards do the isolation first end with compound way different feel way different feel in the body. You get a crazy pump. This is not the way you should always work out. Yeah. It's not how you should always work out. But if you did this for a couple weeks,

it does switch things up. And what's interesting is the compound lifts feel very interesting when you fatigued muscle already. And then you go to perform them. The pump isn't intense. I used to do this a lot in bodybuilding, a lot, a lot. I mean, it was a very common thing when, because there's also periods of time when I would be training where I'm in this kind of low calorie place. And so I know I'm not going to be building. There's times where I'm like compound lift has got to be first. I'm trying to build strain, trying to build muscle. I'm in a calorie surplus.

And there's other times where it's like I'm managing my intensity. The calories are low. It's like what a great time to focus on all those little isolated areas or parts of the muscle that I want to focus on. And I'm just going to start to work out with it. That's right. Flip it on its head. All right.

I got a cool study that I know you guys will like. This was August 25th of this year at McMaster University. the study was trying to look at the link between McMaster University Is that a real university? Is that like What was that?

What was it? Superbad? What was the kid's name and Superbad? McLevin? McLevin. It's a McLevin. Come on, guys. It's not real.

Yes, he did. Where are you getting your studies at, dude? Science. This is science news. Okay. This is science daily. Let's look it up, Doug. Where's this university?

This is a real university. It's all Bigdolls. It's all Bigdolls University. Jack of the Box University. No. It's a real university, real study. And the study was trying to examine whether or not there's a link between eating meat and cancer. So we've seen other, we've seen other studies.

Let's find this university first here, Doug. Let's see. Wow, look at that. It's up in Canada. Wow, it's a real university, guys. It's not real. It's a real website, that's for sure. I remember that guy, remember that doctor, the rubber band doctor?

Oh, yeah. He's got a certificate? Yeah, he's got like, he's got like, he's got. He's got a degree from, like, a website. You went to McMaster. No, no, that's a real, you guys, they do a lot of research there. Anyway. All right, cool.

So they were, I believe you. I've totally. They're so mad right now. I know, I'm insulting. Still don't believe you. Somebody who's got a degree. I know, he's all mad right now. There's so many scientists.

Very, I know, master's degree. Very real. Masters. Anyway, so, uh, you guys have seen studies before where they try to link eating meat to cancer. Anyway, when you break down the studies, what you find is it's processed meat and processed meat. Uh, and processed foods that have the cancer. So eat a lot of hot dogs and get cancer. Yeah, like you're going to eat garbage.

You're going to get some bad results. Anyway, this study is a large study of nearly 16,000 adults found, now I love this study because it gets crazy, found no link between eating animal protein and higher death risk. Surprisingly, I like how they said surprisingly, because it's not surprising to me, higher animal protein intake was associated with lower cancer mortality. Oh, look at that. Supporting its role in a balanced health-promoting diet.

So this study, this was published in applied physiology, nutrition, and metabolism. They analyzed data from 16,000 adults, age 19 and older, using the National Health and Nutrition Examination Survey. Again, there's no increased risk. In fact, it looks like there may be a slight protective effect from eating. That vegan pays. What's that one you got from UCSF there, Doug? You just pulled up.

Oh, this is the other one. Oh, yeah, I'm just looking up the study here. Yeah, yeah. So, I mean, it's interesting because trying to connect one of the most foundational basic foods that humans have been eating forever, one of the most prized foods, a food that if you get meat, if you're out in nature and you don't have grocery stores and you have to hunt, you want meat. Yeah. Because you're going to die if you don't get meat. Your body literally just yearns for it. You're not going to get plant.

You're not going to have enough plants to support you. You'll get nutrient deficiency. I mean, I always go back to that show alone. It does such a good job of probably what it looked like What it looked like 500 years ago I mean literally that's what it probably looked like When you were trying to survive And you look at the guys that are in girls that only find berries

Yeah They don't last And they don't even last The crazy part of this is like you're talking about living forever Or living for a lifespan These people don't last six months Yeah Like you don't even last six months

No eating that way like So it's crazy to think that And even like the like meat isn't enough. It's like you have to have something that has good enough fat in it, too, healthy fats in it.

Well, what's funny, again, meat, if you just ate meat, this is not an ideal diet, so I'll say that first. Don't just eat meat. Nobody's making that case. But you probably won't get a nutrient deficiency. So if you just ate meat,

not ideal, but you're not going to get to a point where your body can't function, you can't do that with a single plant. You cannot. In fact, you would need a plethora of plants. You would need a grocery store that provided you with all these plants that you would never find naturally to even

come close to a diet that doesn't create a nutrient efficiency. And even then, nutrient deficiencies are quite high. So meat is not, not only is it not bad for you, it's actually quite good for you. And this study was, and they did a great job because they did all kinds of different controls. In fact, they looked at the study, looked at plant protein. They found that there was no impact on cancer mortality. It was actually animal protein that may have a small.

protective effect. I don't necessarily think that animal protein is special from a cancer perspective. I do think for, and I have another study I'll share when it comes to like protein synthesis, but it's the nutrient deficiency issue. That's the issue is that when you're not intaking adequate nutrients, then cancer risk tends to go up. And animal meat tends to solve that issue. In fact, back in the day before vitamins were invented, if you had a nutrient deficiency

and you came, you went to a doctor, they would make you eat meat. They would tell your kid to give them liver or give them organ meat to solve medicine. So the vegetarian argument is that it's the inflammation, the mTOR and all this that leads to the cancer. And that's always been promoted so highly. No, no, no, no, no. It's like saying testosterone causes prostate cancer. When you have cancer, first of all, anything feeds cancer, especially anything that feeds a cell would feed a cancer.

So that's the case. But in a normal circumstances, no, it doesn't do that. This is my fasting is anti-cancer, by the way. Because you're killing the cancer cell by starving. By starving. By starving it to death. And healthy cells tend to be a little more resilient. Are you following the data on the GLP-1s and obesity chart and everything like that?

I mean, we thought, I feel like we were talking about, I don't know, four or five months ago. It's been a while. Just keeps climbing. So many people are using it. No. Okay, yeah, but what's happening with obesity right, though? I mean, it's got, I would think if that's, if GLP. for overall, like, statistics right now. For the first time in what, how long?

It stopped. It stopped and actually reversed a little bit, right? We were reversing. So are we starting to see an acceleration in the opposite direction? I haven't seen any additional data, but the trends that you see with food companies, because I think you'll see that first. You'll see the trends with food companies before you see, like, obesity data, which is harder to collect.

What do you mean as far as, like, losing money? You mean that way? Yeah, like who's buying what? Snack food companies are losing money. Yeah, they are. I mean, they're losing so bad. you know that they're trying to re-engineer the food to bypass the signal from the GLP 1, which is crazy.

That's right. Fast food, snack foods, they're all losing market share because people are just not eating as much. You know, when you look at snack foods, for example, or fast food, a lot of people will eat snack foods, but their heavy users eat a lot. Yeah. You look at your consumer base, you have your, like, all your consumers, and then you have a segmentary consumers that buy the most. Yeah. It's like 80, 20.

So it's not that Americans are eating less snack foods generally. It's that the heavy users are eating way less because they're on GLP ones. God, is that really? Yeah. Be interesting to see what the percentage of that is like how many the heavy users are of the total market share. I know. Like, is it like a really, like a small, like, five? Like, is it like my roommate with all his rappers everywhere.

It was very revealing. You just call out your roommate, dude. I was all mouth, dude. Yeah, he does. I mean, he's changed his eating behaviors now, but he got, you know, he was up there, man. Shamed him into it. I know. I saw one time.

Oh, my God. Where do you find all this stuff? I saw data once on fast food restaurant. I don't remember what the number was, but there was like a, it was like a percentage of their consumers ate the bulk of their food. And I remember what the number was, but it was pretty crazy. They have, like, the regular customers that just give them most of their profits, whereas most Americans will visit, you know, once a week or something like that. Yeah. You've got those people that are, like, several times a day.

You know, that's all business, right? And that's funny. It is, yeah. That's all business. Every company has their heavy. The buyers are your buyers. That's right. Yeah, you're saying there's a percentage that buy most of the stuff.

I'm just so curious to like what that is. What that number is? Yeah. Because I think, I feel like generally speaking. Yeah, what is it? Most people snack. Is it like 15% of their consumers consume, you know, 40%? Right, right.

That's what I want to know. Like, because, I mean, I, I mean, there's processed food in my cabinet. I mean, I for sure have. So I'm, I still fall in that category. Now, you eat it like, no. Over a course of like three, four months. Yeah, yeah, exactly. I wouldn't consider us a heavy user of it.

So what does this say? Oh, wow. Regulars, and this is fast food, regulars generate 65 to 80% of a restaurant's total profit. Whoa. That's substantial. That's crazy. Now, what percentage of their customers are regulars?

Yeah, I know. What does that mean, too, once a day, a couple times a week? So look that up, Doug. What percentage of fast food industries consumers are considered regular, regulars. Yeah, what would you, what would you constitute regular? And then we'll look up that.

Like, what's a regular? What's your guess? Yeah, like a multiple visit. Once a day? Once a day? Maybe four times a week or more to a specific restaurant, I would assume. I'm guessing. I have no idea.

I'd love to see what this number looks like. Yeah, you got to think like McDonald's and stuff has this stats. They got to know. They got to have multiple day visits. You know, it's interesting is that if that's true, I'm surprised. that more fast food restaurants don't cater to your crazy users like that. Like having a rewards program

and it's like, oh, that's your 20th Big Mac this month, Sal? You got the, you got one free. Oh, that's what I thought. So there's 15%, 15% are highly frequent regulars where they go three or more times a week. Okay, three or more. So 15% of their consumers give them 65% to 80% of their profits.

Yeah. Wow. And so if you put those people on GLP1, their profits are And those are the most likely people to use the GLP1 Because you're obese Yes Wow

Targeted for that That's crazy Yeah It's got to be like that With almost everything So they got to be hurting bad Then right now McDonald's They have to be hurting

All of them Are they? They're scrambling They're having meetings What do we do about this guys? Oh yeah Oh you know what else You know what else is happening?

Big fast food Clothing companies Are the demand for Extra extra large It's going down really yes they're having to put more money towards smaller sizes because people are shrinking yeah isn't that crazy yeah i want to i want to see the chart i want to because it's been a while since we talked we were talking a lot about this like what just like six seven months ago

and we haven't talked a lot i'm just curious this is cold like this is cold like this is i mean i're now too we're now on to the what is it retitutide what's how do i say uh retry retry trutti right yeah you know ratatooie so i know it's called ratatooie that is now that's a that's a that's a that's a GLP3. GLP3. Yeah, it acts on three receptors. And now they're about to release, or they're researching oral ones

that are just as effective. That's going to crush. Because right now you have to inject them. And it's an insulin needle, not a big deal, but a lot of people are scared of injecting. You give someone a pill. Yeah, pills, like no deterrent.

You guys, 80% of everybody's going to be taken. That's around the corner. Yep. Yeah, that's right around. This is culture shifting. That's what we speculate early on. This is like one of those moments when we look back in time

and you'll see like, oh, yeah, this is like when the bird, control was invented, changed culture. Like, this is going to shift culture. I mean, and you still see a lot of the fear mongering with it as well. Like, yeah, it's like leading to blindness and all these kinds of things. Super, super tiny. Yeah, everything has its risk, but they're actually relatively, like, remarkably safe.

Yeah, when you overdose and overuse and. Remarkably safe when you compare, especially when you compare it to the benefits that these people are getting with weight law. But again, people, you've got to lift weights and make sure you're your protein intake. Otherwise, you're going to lose a ton of muscle on them. You got to use it right. Back to the meat one, I have a study on ground beef versus soy for muscle protein synthesis. So, and this, they compared, you know, both proteins. And what they found was that 100% ground beef, you would need to eat twice as much soy protein to achieve the same results when it comes to muscle protein synthesis.

Wow. Yeah. Interesting. So that's because, you know, animal protein is more bioavailable, better amino acid. it's interesting though soy is not a terrible amino acid profile when it comes to like plant proteins soy is one of the better ones kind of the best option for meatless it's one of the better ones but in this particular study uh four ounces of beef versus four ounces of soy one serving of beef caused the muscle protein synthesis signal to do the job while two servings uh were necessary

to get the same muscle building effect that's kind of fat so in other words like if i was eating soybean burger patties, for example. And if you eat twice the patty's, just to get the same result. Here's why this is crazy. If you're eating a purely vegan diet, it's hard to get enough protein anyway when it comes to like maybe not essential protein, but what's considered ideal, right, for muscle building, performance, all that stuff. It's hard.

You have to use supplements. Like try doing it with whole natural vegetable sources. Good luck. But even if you do add the supplements and do all that stuff, you have to take you more calories worth of protein to achieve the same effect. So, you know, it's harder. Now you're, now you're struggling with getting too many calories because you're eating twice as much to get the same effect. Wow.

So animal protein is superior. Shout out to butcher box. Butcher box. Hey, speaking of butcher box, I, so my, we were, we were barbecuing yesterday for the, for the Labor Day weekend. And my brother-in-law was the one grilling on my grill. and I was complimenting the meat I was like what did you season this with and he's like it's your seasoning

and I'm like what you're talking about I didn't know that but I guess Katrina must have ordered the last order we get the seasoning from there have you guys have you used their seasoning yet they have seasoning yeah they have seasoning I didn't even know about it had no idea

was tasting the meat I could tell it was a different seasoning than what I normally used I'm like hey this is really good what did you season with he's like it's your seasoning I'm like what and he shows it to me on the counter and he says butcher Bob

I didn't know they had seasoning wow so we just I just got my most recent box, and we just grilled, but my brother did it. So I didn't see what he was seasoning the meat with until after the fact and saw that. I'm like, oh, I got to bring that up the next time we talk about butcher box that they have seasoning, too. Interesting. See if you pull it up, I can tell you. Oh, there it is.

Yeah. Oh, I bet it's good. It was good. It was really good. That's why I commented on it because I was like, and I knew it wasn't because I, there's, I typically use a Montreal. And then, that's your go-to. Yeah, it is like my go-to on most of my grilling. And I could tell it was something different.

And he's like, yeah, no, it's a butcher box one. Although the bottle looked different than that. Is there another one or is that the only one? Yeah, I'll look for one. Yeah. Interesting. Yeah. I can't wait to try it.

Anything. I've never seen it on their site before. I know me. I didn't know. I had no idea. So I'm glad you brought that up today because they're stressed my, it was literally yesterday. So I'm so glad you brought up.

Oh, yeah. Yeah. Wow. Yeah. I'm going to go on there today. I'm going to go on there today. I know. Cajun seasoning.

So how does that count towards our, so we have our boxes where it's seven dollars. It looks like $7 each each. Yeah. I'll start. I'm going to add that. I know. Cool. I think it must be new.

It has to be. Yeah. Because I didn't know that. Yeah. I never saw it either. That's awesome. And I don't know if they just threw that in knowing that I'd probably end up talking about it if I used it or whatever.

But I have to ask Katrina, she actually intentionally went and ordered it. But it arrived with my last box. And I'm like, oh, yeah, this is bomb. So I got another study that confirms what we know, and that is that endurance training causes muscles to shrink. So if you want endurance, that's totally fine. If you're trying to build muscle, endurance training counters that signal. And there's a few reasons why. But one of them, and this is what the study shows, I'll read the title of it, diffusion and physical constraints limit oxidative capacity, capillary supply, and size of muscle fibers in mice and humans when it comes.

to endurance range. So essentially what's happening is there is a trade-off between size and endurance. And part of the reason of this is, you know, if you look at a cell, the larger a cell gets, the ratio of surface area to total volume starts to become disadvantageous to deliver, you know, or to improve its oxidative capacity. In other words, a small cell going from the outside to the inside of cell is much easier if you're trying to deliver, because endurance exercise is it's a lot of energy demand. It's very energy demanding. Big muscles just aren't as good for endurance, period, end of story.

So if you're sending a signal for endurance, one of the ways your body improves its ability with endurance, because it's an adaptation signal, is by shrinking muscle. It just so you could feed your muscle, your body all you want. You could do strength training. The signal says we can't have these muscles be so big if you want to have lots of endurance. How would you define for the average listener what endurance training looks like as far as like is it how long is it a minute your heart rate goes into the cardio threshold is it a 20 30 beyond an hour like how would you how would you describe that to

someone who's like because you know what i what i don't want to do is also deter somebody who is you know doing you know running a little mile and trying to get in good cardiovascular shape to go oh my god my muscles are no and look cardiovascular endurance and capacity is good like you need it like you don't want to just be this muscular personal note no endurance uh but when this argument comes up like it's it's a fact and sometimes people argue with it no you can train both and it doesn't that's not true uh but if if you're training for endurance that's how you know like are you are you just being active are you walking their treadmill for activity or are you pushing the adaptation of endurance if you're pushing for the adaptation of endurance well then that's what

you're asking your body to adapt to and it's going to make muscle smaller just just that works and i think most importantly to understand that when you have very specific goals because how many times do we get somebody who's just like, I know I want to build muscle, but then they also want to do that. And it's just like, we'd be far better off focusing on building the muscle and then going that route. Or just focusing on the endurance and then deciding after we're done with that. By the way, the best approach to what you just said, Adam, for people, it's funny, I'm going through this with my daughter right, because she's off season. She's going to start soccer in a couple months, or a few months. And she's like, okay, can I do, because I gave her a workout, I told you guys this, right?

Give her a workout. Which, by the way, so funny, she came, you know, she's with me now this week because she was with her mom last. week. And remember, I had that debate with her over the workout. She was like, how am I supposed to make gains? It's not enough volume. Freakency on stuff. So she came over and I'm like, are you getting stronger? And she's like, oh, yeah, I'm getting way stronger. I said, it's weird. It's as if your dad kind of new. It's strange. Yeah. Has had the top fitness podcast. I'm always trying to make her know I'm cool. You know what I mean? Anyway, she's like, can I do, should I do conditioning with this? And I said, no, the best way to train for this is separate them. So,

build muscle and strength and then you go through a block of endurance if you do it all at once it's not as effective it's just competing signals in fact there was a study that showed that one week of strength and muscle building

one week of endurance one week of strength alternating like that was better than combining them all yeah in the week you actually got better boats yeah of each you got better you got more of each

by alternating than you did by doing them all at the same time yeah so just for people you think that you think the the way rock lost all that weight and muscle was just purely doing endurance or what? He dropped like 60 pounds.

Did he explain that? Like, would he... So, I was 60? It was 60 pounds. You could tell. I mean, he just, he's shrunk. I bet he looks better, though. Like, I haven't seen a good comparison

of what he looks like afterwards, a shirt off shirt. I don't know, Dylan, if you saw that. Yeah, I don't know. He was wearing a shirt. I mean, you could tell on his neck and his face. Was this for a roll? That's what he said.

Okay. So he didn't lose weight for a role. Yeah. Well, that makes sense. Kind of. Because that's not the guy you get for a role that you want smaller, right? Isn't that kind of typically, don't you typically get Arnold, the Rock, those guys? Like, you don't go like, he's the best actor.

He's our last, like, big dudes. Do you? I mean, is that really what you? I know, you're right. I feel like, if you're going to gain or lose a bunch of weight, you got to be like a, like, a, like, Daniel Day Lewis. Go get Christian Bales. Like, yeah, you're like a really talented actor. He's not really like a great, is he a great actor?

I don't think so. No, I don't. I mean, he's good, but he's not like. Yeah, I mean, he was, I mean, he's good. He's not Robert De Niro. Yeah, exactly. You do that with that guy, right? Him and Batista lost a lot of weight, remember?

Yeah. Oh, he's playing Mark Kerr. He's going to play Mark Kerr in the... You guys know who Mark Kerr was? No, who's that? You guys don't remember the smashing machine? Okay, yes. So why would he need to be small for that?

Because what may have happened, because Mark Kerr, when he competed was huge. He was huge. He knew he was Mark Kerr right away. How'd you know that? That's an old-school MMA fighter. Remember, I used to be in, I used to recognize that right away? Yeah, so you got to watch the documentary Smashing Machine about it. So this guy entered UFC and just dominated.

He was a total beast. But then at the end, I've watched it in this era. I don't remember that. Oh, yeah, dude. He fought in UFC. He looks jacked right there. Oh, Mark Kerr was a beast, dude. So that's definitely not the role he did, Doug, for getting smaller.

No, I think at the end, Mark Kerr, if I'm not mistaken, maybe you could look him up. Oh, like cancer or something like that. I think he got sick or something, lost a bunch of muscle. If I'm not mistaken. So, yeah, so, Mark, he's massive right there. He's huge in the beginning of the movie anyway. Yeah, so I think maybe he lost the weight for the end of the movie. Ah.

Either got sick. I don't remember what happened to him exactly. I don't know if it was. That would make sense now because he's already, he's playing a role where he's supposed to be Jack with him. They're like, hey, listen, you get really sick at the end of this. So we need a month or so where you're. Yeah, Doug, look up what happened to Mark Kerr, you know, why did Mark Kerr lose a bunch of weight or something like that? I don't remember what it was.

How do I not remember this guy's story? Dude, he was he not, was he not in UFC? Was he in the pride or something else? He fought in UFC too. Really? Because I didn't follow pride as much. Bro, they called him the smashing machine because the match would start. I mean, he was so overwhelming.

He was so overwhelming. He was after. Mark Coleman. Do you guys remember Mark Coleman? He trained under Mark Coleman. Huh. They came from that whole school where they were just like, brawling.

Yeah, we're just going to basically overwhelm you with our, with our aggressiveness. Yeah. And he was scared. Yeah, he did get sick. offense list he got sick i think he did get sick Doug did you find out yeah how do you spell his last name k-e-r oh you guys got to you guys got to watch some of his old fights i mean i'm super interested now because i can't i can't figure out why i didn't i don't recall him yeah oh he's got a crazy story i just remember watching him it was it was one of those you

would watch his fights and you'd like this so you feel bad he must have some sort of a crazy story other than just being a fire too because yeah it's the same era was that guy at the cowboy hat had mustache and who was just... Oh, Don Frye? Don Frye. Don Frye, I want to say, was maybe before him. Yeah, because that would be Ken Shamar time. Yeah, yeah.

Don Frye is Ken Shamrock and all that. Frye was a little after Shamrock because Shamrock hit his peak earlier. You know, Shamrock was a, he was a beast before UFC. He fought in, I think it was called Pink Race. If I'm not mistaken, where they would do open hand strikes. Oh, that one. And leg locks. What's the one where they used to do like five fights in one night?

Well, that's old school U.S. Yeah, when the UFC first started, it used to be like... A tournament. Yeah, tournament style. That's messed up. And wait, no weight classes? No. It's so crazy, dude.

So the Rock did lose 60 pounds for the role. Yes. Okay. Now, Mark Kerr, he had some opioid addiction. And that's why he lost a lot of work. Oh, and yes, I remember now. Because of the way they used to train. Yeah.

They used to train. He was so injured all time. Mark Coleman and Kerr and those guys, there was a whole bunch of those guys. they, the way that they trained was like you go in the gym and you're gonna fight. Like, we're just gonna fight. I mean, that's some of the craziest

I've ever seen the rock looking right there. So he went up. So he went up and got Jack. Which, okay, now this makes more sense. Because he probably didn't lose 60 from like kind of where he cruises at. It looks like he got Jack put on an extra 15, 20. Oh, I think he lost it for that role.

He did. He was bigger before. No, well, he's, he's huge right there, Doug. No. What you're, the video, your video you're pointing, that is not him down 60 pounds. That is peak him. Yeah.

At the end of the movie... 100% that is P. Kim. At the end of the movie, he's probably down. Have you not seen the rock with the shirt up before? That is the biggest The Rock has ever been right there. I'm not sure about that. Yes. No, no, no.

He's a lot smaller area. Okay. I'm being outvoted here. Well, I mean, Doug, have you never seen The Rock with his shirt up before? He's huge. He's bigger than that. No, he's leaner maybe. Well, anyway, so according to the article, he lost the 60 pounds to play the role.

Yeah. Right. But what I... But he's shot... Yeah, he shot the first half, jacked, and then he lost the weight for that part of the roll. It's totally, and it makes sense because that's the biggest I've ever seen the rock. He probably went up 20 pounds for the actual beginning of the roll. Gained a little body fat size.

Yes, he got huge, and then he probably cut hard and lost the last 60 for what he looked like when he gets sicker. Yeah, yeah, yeah. I don't think I've seen the rock ever look. So that whole era was crazy, and what they would do is they would take opioids to mask the pain so they could keep fighting. Yeah. And they would just keep going going And some of them became addicted I believe Coleman

Got addicted at one point I mean all the MMA fighters The wrestlers I mean a lot of these organizations I don't know the story of the Of UFC if it was like this But I know like WWF was like this Where they had like an in-house doctor

Yeah And you just you finish a match And you heard there is an opioid That they would actually inject Even before matches And I can't remember the name of it But a lot of them got addicted to it I don't know what that is

I don't remember what it was called but they'd hit them with it before going out to do a match so they could do the hole. Numb them up. You know, what a crazy position to be in, right? Because I would have, if I were a pro wrestler,

I would have fallen for that. I would have, too. We all would have. I mean, I feel like you're a liar if you say you would, especially if you're, your passion is that? I would have not said, no, don't do that.

I would have been like, I'm going to go out. I'm making all this money. I got my fans. I'm going to go perform. And it's, and it was normalized. Like everybody was.

It's not like it was this underground shady thing you do. It was like, hey, go see the doctor. He'll take care of it. All my peers do it. The biggest guys on stage are doing it. It's like, yeah, 100% you would fall into that, especially a young version of, young 20 something. Me pursuing your dream to be this superstar.

Like, of course, I think that would happen. All right, I got a study on Oshuaganda that I wanted to bring up. So Oshuaganda, I looked up, I made an analysis and some other studies, really, really effective for anxiety and stress. And it does lower cortisol. It does lower, because of the lowered anxiety and stress on the body. This is, again, a meta-analysis. I'll read to you guys the results. There were 15 studies that they used with a combined sample size of 873 people.

Ashwaganda supplementation significantly reduced anxiety compared to a placebo and lowered cortisol as well. Significantly. It is very effective. Now, it's not a permanent solution, but I think with a stress. protocol. Let's say you're overtrained and you're trying to like, okay, I'm trying to back out of this. Organifies Green Juice has a nice dose of

Oshuaganda. That would be a great thing to add to your repertoire for lowering overall stress. Is that in the immediate short term? Like it doesn't have long term. Let's say I was taking Oshmiganda consistently for two or three weeks and then I didn't. The benefits stop right then and there

or do they actually still carry on? No, these studies are typically eight to 12 weeks long and you'll start to see the effects within the first one or two weeks. Now, for athletes, Ashwaganda, people gain muscle and strength on it precisely because it reduces the stress. And athletes oftentimes are redlining.

Well, yeah, that's the thing, because they're overtraining half the time because they have to keep the movement going. That was part of my stack, too, when you were trying to help me with my testosterone. Yeah, my testosterone level, too. So it has benefits to that also. Yes, it'll raise testosterone with men

who have low testosterone. So the green juice from Organify is great because it has an efficacious dose of Ashaganda, plus it has all the other micronutrients from greens in there. Get all your veggie nutrients as well. I mean, it's a great supplement for people trying to manage their stress, for sure. Your water, the one that you shower with, probably has chlorine, and that can alter the microbiome on your skin.

It's not a good thing. An altered microbiome can cause dryness, acne, skin problems, or just poor skin health. Anyway, there's a company called Jolie that has showerheads that, filter all that out. You put it on, and now you have filtered water that you can wash yourself with. Go to jolyskinco.com. That's J-O-L-I-E-S-K-I-N-C-O-N-C-O-com forward-slash mind pump. You could try it out for free with free shipping, and if you don't like it, you could return it. Here comes a show.

First question is from G. Ginger Rich 1077. How does a person with a full-time desk job and a family find time to get the appropriate amount of weights in for strength each week, the appropriate amount of movement each day, the appropriate amount of cardio and hit cardio each week. First of all, you can't do everything. So just relax with the appropriate amount of it. I can't do everything. I only do all the things I'm not doing. Listen, if you did MAPS 15, which is two exercises a day, and you got between 8 to 10,000

steps a day, you're going to get 85% of all the benefit you'll get from strength training activity. That's it. That's all I got to do. How do you get those steps throughout the day? You just throughout the day track them. So in your Apple Watch, your phone, you can get a pedometer. You're bathroom trips. And you just get up and walk for five to ten minutes several times a day. And you'll hit that number. And two exercises a day is about 15 to 20 minutes a day. And you probably want to start your day off that way. If you have kids and a family, you're more likely to be consistent if you start your day with it versus end with a short intentional walk in the morning a short intentional walk at lunch and a short intentional walk at the end of the night we'll covers it covers that

we'll get that up there and it's a massive up by short i mean 20 minutes or less like you could you could get that in uh and just doing that and that's a better strategy in trying to organize an hour block where you're going to go it's not going to work that people are just less consistent with that i think if you just look at your pedometer and you see where you're at all get up and go for a five minute while. Even just timing, like, I used to have like a little alarms with one of my clients where they get up and just stretch, you know, because they're so deskbound all day long just to have that like continual like five minutes get up, you know, stand up. I also found just helping my clients become aware of the opportunities that are naturally presented to you to just walk more.

In other words, you, we all go to a store, go something like that. It's like, hey, intentionally park. Totally. It makes a difference. Far away. That's it. Take the stairs. There's two floors you got to go up. I could take the elevator or you know what? Maybe I'm going to walk up the stairs on this floor. There's a bathroom on the second floor. Or like, oh, lunch, I could have a door dash to me or I could walk up the road where it's a mile away or a half a mile away to go get to, it's like there's a lot of things that are naturally presented to us that we've chosen the convenient, understandably route. You don't have to be in a gym. Yeah, where exactly. If you just start to go, oh,

you know what, I'm going to do that thing today. Like, I mean, and by the way, this goes even to someone who, I mean, I consider all of us fitness people, right? Like, I still think about this type of stuff when it comes to, like, a day where I know, oh, Saturday, I don't move a lot. It's like, oh, I'm going to intentionally go do chores around the house right now to get my activity. Now you're doing two things. Yeah. So I think of it like that.

It's like, oh, you know what, I need to move. I haven't been moving all day. You know what? I've been meaning to go clean out that damn garage. I haven't done that in a while. I'm going to go do that thing. And let me add this. Because if you're at work, you're at your desk, you may think you're taking time away from

being productive. The data shows that breaking up your day with small walks improves. Yeah. Way more focus. In fact, we have a ritual here that we only started maybe a couple years ago, at most, where we go for a walk in the middle of the day. The reason why we do it is not to get the steps. That was initially why we do it.

I know why we keep doing it. It actually makes us better on the show. We do it because we're better on the pocket. It improves productivity. So taking 20 minutes out of the day makes us better at our job. So, you know, I just want to say that because sometimes people are afraid that, oh, I'm going to, I got to work. I got to stay at my desk. Yeah.

Next question is from K. Lynn Mateus, if I'm not hungry at the end of the day, but I haven't hit my caloric or protein goals for the day, should I still eat? This is where your bone broth protein, I think, is so good. This right here, because it's so light, sneaky. Yeah, you could put three scoops of that in there and pound that with water. And so it's super light. And so if you don't have an appetite at the end of the night, but you're consistently under your

protein, I think the Payo Valley bone broth is the go-to. move. Shake it up on some ice or almond milk and drink that. And by the way, a lot of this depends on who I'm talking to. Like if your calories are really low, then we're going to have to try to figure out how to get more calories. If your calories are okay and you're not hungry, it's not that big of a deal. The other thing, too, is sometimes this is a appetite issue and you may be overtrained.

You may have too much stress. Oftentimes, if I had clients like this, which was less common than the client that overeats, right. But I would have clients like this, relatively regularly, changing the strength training to something that gets them stronger, spikes the appetite. And they would have the appetite to be able to eat the food. So it depends on who I'm talking to, for sure. Next question is from Delane, Elizabeth. What is your best advice for a former college athlete who is finding out that lifting after college is hard when the last four years were filled with team lifts written by coaches. I love lifting and how great it makes me feel.

but I've struggled with gym consistency after graduating from college and have gained some weight that I'd like to get rid of. Okay, this is ex-athletes can be very challenging. Yeah, this is like my story right here. It's very challenging because, especially if you're a college athlete,

that's high level, right? If you're a college athlete, you've probably lived, you probably lived a nice portion of your life. Insulated environment, too. In a competitive environment, your drivers are different, your tolerance for intensity is different,

and that suddenly changes and you don't know how to get yourself to the gym. I don't have a game. I don't have this competition. I don't have my team. So it really does take some work. And I would say this,

buy yourself a well-written program or hire a trainer and start there. Don't just go to the gym to try and figure out. Program makes a big difference. I'm surprised you guys didn't go in the direction of what we're about to release literally today or the next couple days. I think this is part of us testing this new idea

out with what we're about to do with the muscle mommy program is we are building a community around it of taking people through the program with that accountability and kind of a community piece to go with it. So if you're somebody that really likes that, you thrive in that. And it's also getting, you're getting coaching from us, right, our team. And so it's going to feel like you're getting training, but for like a fraction of what it would normally cost if you had a personal trainer. So I think something like that is perfect for them. What's the website for the quiz right now? Musclemommie movement.com forward slash quiz. And that's a free quiz. And you can see where you fit and you'll get some free advice. And then if you want to be a part of a community that

helps you stay consistent, it's going to be awesome. Next question is from Jana B. How do you decide whether to keep fitness as a hobby or turn it into a career? Yeah, good question. If you're asking this question, you probably already love fitness. Okay. So you already love fitness. How do you know if you want to make it a career, you also have to love people just as much. If you really love fitness, but you're like, eh, people are cool, but I don't want to be with somebody who's different all the time. What a great point, Sal. That's what a great, that's a great question to ask yourself, because that's the deciding fact. That is. I know a lot of people that love fitness, they love training themselves, and they love all the things, but they're like not people. Troubyshooting for other people.

They're not people, and they don't. Yeah, what a great. I think that's an easy way to solve this? Yeah, and why is this important? Because when you're a trainer, you're not going to be in front of people that you, that you just like. You're going to be in front of a lot of different people who are very different from you. Difficult personalities. Different goals. Difficult personalities. I just did a clip on Instagram about this. Like, you eight to ten, you have to be a chamellion. You are going to train people that have different ideology, different morals than you, worldviews, like, hobby, all the things. And you got to find a way to enjoy that process. And if you can't see yourself enjoying those conversations with people who don't see eye to you

or that you wouldn't find yourself hanging out with outside of training, that doesn't seem interesting to you or you don't like that challenge? It ain't for you. No, I love, I find people fascinating. I do. All people fascinating. So when I would train people, I was always so interested in the person and what they did and what made them tick and, okay, this person's abrasive. That's interesting. It didn't make me angry. It was more like, let's see if I can get this person to open up. And I just loved people. And that's what made the job so enjoyable. It wasn't the fitness that made it enjoyable. The fitness was, look, you better love fitness if you get into the fitness industry. That's a, that's a no-brainer. You know, I used to, if you tell people

career past, like one of the, I just talked about this other day is, you know, what do you find yourself reading at night? You know, what do you find yourself when you're not being paid? What do you, And if you're, if this person is that, that would, based off that advice, it would be, oh, you should be a personal trainer, but such a good point that maybe you're doing all those things because you're really into it as a hobby, but then you think, oh, yeah, I'm not in, I'm not, I don't see myself holding conversations with someone with different political views of me. Oh, yeah.

I don't see me putting up with personalities like that. And, like, so you could definitely have this as kind of a hobby, but not like that side of it. And you have to be very hard to offend. You have to, I mean, I, I mean, I love this story. You got a thick skin. Oh, God. I mean, I remember I trained this, I'll never forget, I trained this general surgeon. He was this old school doctor.

And I remember we were, it was like one of our first sessions. Might have been like the fifth workout. And he was warming up. And he was super right, right out the gate. Like I could, like he was abrasive and kind of like very cynical. Yeah. And he was warming up. And we were talking about, I was asking him questions.

He's a general surgeon. I was asking him questions about medications. And he's like, you know, and I knew he was on a statin because you have to fill out the form on what you're taking or whatever. And I'm like, do you, have you ever considered taking co-Q10? And he looks at me, he's like, what is that some, like, magic herb or something like that? And he kind of, like, he likes, you know, he's like a snarky, yeah, scoffs at me and he, like, keeps going. And I remember, it didn't make me upset. I remember, like, kind of laughing inside.

Like, this is, this guy's hilarious, right? Yeah. So anyway, we kept working out. And I, you know, I'd tell him jokes and warm him up. And I remember he came in, I don't know, four workouts later. He's like, well, and I remember he was looking, he didn't want to look at me in the face either because it's just his personality. I asked my buddy, who's a cardiologist about that thing. you said. He goes, you were right. I should probably start taking it. After that, he warmed up to me. We became such good friends, but

you have to be that kind of person because you're going to be... Yeah, you can't be offended by that. Yeah, if you're like this young, liberal, college student, you're going to get the old conservative dude who's going to talk about how much he loves Trump. Like, you better be okay. He's going to wear a bag of hats. You have to. And vice versa. So it doesn't matter. Because you're going to help him with fitness. You're not there to agree with everything.

Yeah. So if that's not you, don't do it. My favorite clients were the clients that I didn't have things in common. with, like, because it was, what a great way to challenge my own beliefs to learn the other side. Like, I'm forced to, I'm working anyways. And so you have to really embrace that. Totally. And be into that. Totally.

Totally. 100%. Look, if you like the show, come find us on Instagram. We'll see you at Mind Pump Media. 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.

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