Mind Pump: Raw Fitness Truth - 2689: 10 Underrated Exercises That Deliver INSANE Gains, Metabolism Repair, and Nutrition Intake for Weight Loss Goals

Episode Date: September 20, 2025

In this episode of Quah (Q & A), Sal, Adam & Justin coach four Pump Heads via Zoom. Mind Pump Fit Tip: 10 Underrated Exercises that Produce INCREDIBLE Gains. (2:09) Kids say the darndest things. (18:25) The cause of your energy crash may surprise you. (23:53) Boost your immunity with Green Juice. (25:54) The Garth Brooks conspiracy. (29:34) Red-light for hair loss. (32:35) The Muscle Mommy Movement. (36:39) Watch out for race-baiting content. (37:56) Being an influencer is a curse. (49:23) #ListenerLive question #1 – I’m getting back into weightlifting and am feeling stuck. Which program would you recommend for someone like me? How can I repair my metabolism without gaining more weight? (56:42) #ListenerLive question #2 – With Anabolic Advanced, can I change the order of the exercises in the upper body days without it affecting the results intended? (1:05:38) #ListenerLive question #3 – How should I diet through Symmetry and how should/could I incorporate cardio? (1:14:36) #ListenerLive question #4 – I have a client whose goal is to lose weight and eat healthier. What advice do you have for her nutrition intake to hit these goals? (1:22:13) Related Links/Products Mentioned Ask a question to Mind Pump, live! Email: [e-mail] Visit Organifi for the exclusive offer for Mind Pump listeners! **Promo code MINDPUMP at checkout for 20% off** Visit Joovv for an exclusive offer for Mind Pump listeners! ** Code MINDPUMP to get $50 off your first purchase. ** Muscle Mommy Movement Quiz Exercise Video Demos – Mind Pump TV How to do a PROPER Plank What's up With the Garth Brooks Murderer Conspiracy?  Sal Di Stefano’s Journey in Faith & Fitness – Mind Pump TV Paige Hathaway's House Burned Down And She Turned It Into An Ad For Protein Mind Pump Store 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** Mind Pump #2320: Throw Away the Scale! Trainer Bonus Series Episode 2: Diet & Exercise Strategies That Work AND Clients Love Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned Dr. Becky Campbell (@drbeckycampbell) Instagram Dr. Gabrielle Lyon (@drgabriellelyon) Instagram LAUREN FITZ, M.D. (@drlaurenfitz) Instagram Paige Hathaway (@paigehathaway) Instagram James Smith (@jamessmith) Instagram Chris Williamson (@chriswillx) Instagram  

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mugs or training gear over at mindpumpstore.com. I'm talking right now, hit pause, head on over to mindpustor.com. That's it. Enjoy the rest of the show. All right, we're going to talk about 10 of some of the most underrated exercises that produce incredible gains. I don't know why people don't do these more often. Some of them, people never do, but they should.

We have one per body part. Let's go. The guys behind the guy. Yeah. Where do you come up with this? These are exercises that you still don't see a ton of people doing, and they tend to not be included in routines. But they produce a lot of gains. They produce incredible gains.

They're valuable exercises. And so I got some per body part. Some of them have regained a little bit of popularity. But still, if you go in gyms, you just don't see a lot of people doing these. Some of them are uncomfortable, and I think that's probably one of the deterrence for people, you know, because. Or hard. Yeah, they're hard. Yeah.

And that's a little natural deterrent. That's right. I'll start with the first one for chest. Parallel bar dips where you lean forward. You know, a long time ago, this was a staple chest exercise. And then it just became a tricep exercise. Now, it's not a bad tricep exercise. It's great.

But the way you perform these can really change the muscle activation. If I'm more upright and I'm allowing my elbows to flex and extend more, I'm going to get more tricep. If I'm leaning forward, flaring my muscle, my elbows out a little bit, it is, in fact, there's very few chest exercises that will give you a stretch in the chest like this one. I love doing that. And now we have data to show that the stretch position when it's loaded produces the most hypertrophy. Most people think of a chest stretching exercise as a fly. But again, that's a isolation single joint exercise. Dips are compound lift. This is a compound lift. In fact, you can get strong and load these with a lot of weight. Loaded deep dips

Oh, yes. People used to think I was crazy. I was always promoting those type of dips, like, in combination with bench press to really build up my bench press strength. You're a big ring guy, right? Big ring guy, yeah. Yeah, yeah. And it will make you very strong.

And people need to understand, because I think maybe the average person would think it's similar to, like, a decline bench. No. The range of motion you can get on a dip versus a, that's what makes the decline. What makes a decline bench such a shitty exercise, it just is. I mean, and every guy is probably guilty of running it through his program like way too long than you probably should have. I mean, I know I did. Why?

Because we could stack more weight on it. You can lift more weight. But the range of motion sucks. I mean, you're barely, I mean, you hit the bottom of your chest and you're, I mean, you're not deep at all. That's right. You're going on a dip, you can get so much more range of motion into your point in that stretch position. We already have the studies of sport. How much better that is for you for building muscle.

loading that oh great and another thing too is like it's such an easy thing that you can load and do safely by yourself that's right like you you can do a spotter yeah i'll do it where i could actually put my feet on the ground and then i just bend my knees so i if i get in trouble i can just stand up you know and so what a cool exercise that i could really load for like a low three to five rep range and and safely do it by myself that's my point how often do you see in the gym uh weighted, you know, uh, dips for chest. You never see that. No. You can get real strong at this guys. Like you could put, I'm gonna do those today. Like you could load, you know, if you get strong as a guy, you could do this with like a hundred pound dumbup. I haven't been neglecting these. Around your waist. And again, that's stretch position and then press it. By the way, this does require, I'll say this, a little caveat, you got to have good shoulder mobility. And if you've never done these before, you haven't done them in a while, start easy, play with the range of motion. Don't just jump into these crazy deep dips. Right. But as you get better at them, like, they'll

lock growth in your chest. I tell you what, in fact, you've motivated me because this was actually something that normally is in my routine. It hasn't been in my routine in a long time. And I'm going to do something right now is I'm going to make this like a staple for a while. And I just think that the development you get from shoulders, chest, and tries in this is just get really strong at this for a lift. Like, watch the benefits you get from it.

It's amazing. I like this one. Next up is the dumbbell pullover. Now, you see some people doing these now. These were really unpopular for a long time for some insane. reason. But it's one of the few exercises that moves in this kind of plane of motion. It's like you're moving into two different planes. It is a great lat exercise. It's great for

thoracic mobility. Connecting lat and tricep is like a really unique. That almost never happened. It's always lats and biceps. Bodybuilders in the past would actually brag about how much weight they could do with a pullover and they got incredibly strong. Why do you think it fell out of favor? Because it was such a big movement back in the day. It's hard. It's hard. You got to get a heavy dumbbell. I never thought it was that. You go to a You go across a bench and then you got to get into position. Maybe it's just the stretch of it.

Yeah, people probably, maybe like shoulder mobility wise too. People don't have that. I don't know. Like, yeah, it fell out of favor. I mean, maybe a lot of people don't know what it's for, you know? And so that's that's probably one where people are like, what am I working? You're not too sure about what they're working because I actually don't think it's that hard of an exercise. You can, I mean, you could really.

It feels great, too. I mean, I used to do it with like really older clients. Just a light, like 20 pound dumbbell and just work on that range of motion and they're shoulders and everything. And so you can you can really regress it. And I guess it's a little awkward getting the bench, but it doesn't, there's other ones you have on here that I would, I would put in the hard category of like, this sucks it so hard. I don't want to do it. I actually wouldn't even put that here. So I don't know why it fell out of favor so much. It's such a great exercise. This is a, it's interesting. This is a isolation exercise that acts more like a

compound lift. It really does. Like, there's very few. In fact, I can't think of an isolation exercise that I'd be like, ooh, this kind of builds muscle, almost like a compound lift. The pullover is one of those. Like, you could get really strong and good at this and watch what happens to your lats from doing this kind of this exercise. Next up is a kettlebell shoulder press. I, in fact, a kettlebell shoulder press. I'm like, hit all the ones they do all the time.

It's, oh, man. No, I never did this as part of my routine until we all worked together. And Justin was like, he was super big on them. And I, you know, I like strength movements. I like traditional strength movements I like bodybuilding I'm not a big functional workout kind of guy I always thought kettlebells were more

to the functional realm and I knew I needed to do it more but I just didn't enjoy it so whatever but when I did this for shoulder presses this became this is like a great bodybuilding exercise the way that the kettlebell sits on your arm and it sits behind your arm as your press places you in a better position

the rotation that's involved with the press gives you this really full range of motion Naturally, people lack a bit of external rotation and to have that weight, you know, in the back of your arms and assist and pull you back in good position really helps enhance that exercise. I think that's the secret. Yes, it moves in that natural spiral ones, but I think the secret sauce in it is what you just said. That's the placement of the weight. Because one of the cues that you give trainers or clients, when they shoulder presses, pull the head through the window. Yeah.

Right. So that's an old trainer cue. Pull your head through the window. And that's what you're doing is trying to get them to pull their, their, their, shoulders back because it's uncomfortable. It's not normal. We do everything so in front of us. So that's hard. When the kettlebell is behind like that, it kind of pulls it back for you. So it gives you that kind of assist to get in a more natural position. I really think that that has a lot to do with it. And then it's way more comfortable to fully kind of lock out, which is another

thing that people tend to do is they stay in front and they shorten this range up. You don't get that full extension. You don't get that better posture. So again, this is another great one. It's diagonal. Yeah, I love it. Like, it's just so much more functionally sound. Yep, yep. Next up is the dumbbell skull crusher. Now, we always put this in our programs.

I almost never, though, see it in the gym. Unless someone's following one of our programs. They typically will do a barbell, like an easy curl bar, skull crusher. I will tell you this right now. Like, if I'm in a hurry and I'm being lazy, I'll grab the easy curl bar. But dumbbell skull crushers are better. They're way better. You always do two?

Yes. Way better. I never use the bar. this is your favorite yes well i mean once i made that switch over to this just and i don't remember what where in my journey i was at because i remember as a young lifter always the camber you know and your buddy spotting you and so like that that was like the thing right and trying to get from the 25s or the 35s of i totally remember that but then there became a i don't remember what made me do it but i remember switching to dumbbells never went back never went back in fact

i'll either do uh you know both dumbbells or sometimes i'll even do one at at a time and really focus on one side, but dumbbells, cold crusher is the way I went. It's just a great range of motion. You can get a real good stretch. And it contours to your body. That's right. Exactly.

Maybe that's why I, because I have kind of an odd, you know, narrow way, wide back. And so the bar has always been like this kind of weird. It's not an ideal place. No, and the dumbbells, it falls right in a comfortable spot.

It doesn't matter what your size is. And you're more in neutral grip as well, too, which is I prefer that. And neutral grip tends to be easier on people's elbows. Yes. which is another good thing. Next up, hammer curls. Again, this is a program we tend to put in a lot of our programs.

I still never see people do this. Almost every type of bicep curl somebody does is a supinated grip curl. Having a neutral grip still works the biceps. It also trains the brachialis muscle underneath the bicep and the brachia radialis muscle, which is on the forum. This is a functional curl, you guys. This is a more functional curl than your palms up. And it will develop an arm that looks thicker from the front.

That's what I've noticed through doing this exercise. And you can get really strong with these. Yeah, get that thickness. And I don't know why people, I think it's just not as advertised or as sexy, but hammer curls. Again, this was a staple type of curl that bodybuilding. I mean, I'm looking at this list right now. And this is a dope two-day-a-week program or a split over four days. So you could cut it in half, do it and do it twice a week would be a really, really good program here.

Next up, front squats. Probably the best quad. Like, if you want to really hit the quads, exercise you could do. Yes. I know why people don't do them. They're hard and uncomfortable. This is one of the ones when I looked at the list. I'm like, the reason why, I mean, I admittedly, why I didn't, they're harder.

They're real hard. And you can't nearly, well, not, I mean, I remember at one point I did get up close. If you practice, we get a real strong. Yeah. And I think that's, that's just it. It's like, it reminds me of comparing the flat bench to incline bench. I remember when the discrepancy of my front squat to my backstop was so huge. It discouraged me from doing a hundred pound difference for me. And then I went.

on a kick of like really getting strong my front and almost caught my front almost. I didn't get all the way there, but I almost caught my front squad of my backsway. That was some of the best the best I felt in a long time. Oh yeah, it's a great exercise. Because it keeps you more upright, you're hitting more quads. It activates the core differently. It's a staple

Olympic lift exercise, so Olympic lifters do these really well. You need to have to transition to, yeah, a lot of those other lifts. And also most likely how you'll use it in the real life. Yeah, you're going to hold some in front of you when you're Yeah, I mean, I know we all like the back, we all love the back squat, but it's like, you don't ever throw 200 pounds on your back and squat it down. You do a lot of times, they'll grab heavy things in front of you and squat down, and so that's way more functional.

And honestly, I tend to find so much value in it with athletes because the fact that you need that explosive strength, you know, anterior, you know, explosive strength. And we, you know, being on your heels is really, you know, a detriment to you out on the field. That's right. Next up, physio ball, leg curls. Nobody does these. They are brutal. there is rare there is I can't think of any other exercise that allows you to focus on hip extension and then knee flexion right so the hamstrings do both right they help extend the hips like you would in a romanian deadlift and they also flex the knee when you bring your heel back to your butt with a physical ball leg curl you're up in position holding yourself up so you're already activating the hamstrings in this kind of stable position and then you do a leg curl and the squeeze you feel at the top of this is insane by the way bodybuilders sometimes try to get this kind of a squeeze on a traditional leg curl when they lay on the tummy. It's cramp city, dude. And what they do is they'll lay on their stomach, and they'll do a leg curl, and what they're trying to do is take their legs

off the bench to try to emulate what happens with a physiological leg curl. A lot of people look at this and say, oh, it's correctional. No, try this for developing hamstrings. Try this and see what happens to your hamstrings. You don't need any weight with this. It's difficult enough. Yeah, and good luck. I mean, you want to progress it. Go to one leg. Oh, God.

This will toast you. Yeah, two legs will get most people, and if you think you're really, really strong and you get good out of it, then you can move to one leg and progress. Speaking of one leg, single leg deadlift. Oh, single leg deadlift, man. A lot of my favorite.

Yeah, great exercises. Dead lifts are great. Single leg dead lifts are great. I also think that they're, okay, so we talk a lot about, you know, dysfunction in joints as to do with weakness and instability. A lot of our issues stem from weakness and instability in the hips.

Yeah. And this is such a great exercise, because if you get really strong and stable in the hips, I've seen so many personal experience and also lots of clients that have eliminated low back pain, have eliminated a lot of this chronic pain that they have in the pelvis area. All that is so good to get strong in that area.

And it is. It's just, it's difficult, but you get good at it. To get really, like, stable hips, and, you know, this really challenges that anti-rotation ability. So, you know, for it to then translate, into a regular deadlift where you get those shifts every now and then it really helps to kind of keep you solid and stable this is also a secret way to get your deadlift I went on a kick you can actually go far enough back on my Instagram where I was the 200 pound

yeah yeah where I was recording me progressing to this I never felt so good doing bilateral deadlift then when I focused on getting really strong at doing single leg man when I went back to bilateral deadlifting oh man I just felt so good so good so and control. And again, this is, going through this list is making me go, like, I need to reintroduce a lot of these movements that I haven't been doing in my list. Next up for core, active planks. We talked about these a long time, but in fact, there was a video.

First viral video. That we posted years ago. It was probably eight years ago that went viral. This is a gnarly core exercise. And we put this in our programs as well. Yeah. But I almost never see them in gyms. Again, unless someone's following one of our programs.

This will build your abs and your obliques, like almost like nothing else. it's an exceptional exercise it's if you're strong and you need to be challenged do this and it is and it does it works in an extension and at the topic contraction i i actually think that it should replace the traditional blank that everybody does i just think that that's for the most part most people don't do those really well it's hard uh for a coach to see if somebody's cheating it a little bit or it doesn't have the best posture in it. And so activating the glutes. So either like an active plank or just holding the tilt, just tucking the tailbone and keeping it in that position in a plank, I think is the superior way to do a plank. Totally. And then lastly, donkey calf raises.

Now, I know why nobody does this is because if there isn't a machine to do this, you're not going to grab your buddy to sit on your back while you do donkey cap. That's how they'd do it back in the day. Back in the day, you'd have somebody sit on your back. There's. pictures of Arnold, like he's got Franco and a couple of the body blows on his back. But when you're, when you're flexing at the hips or like bending over and then you go to work your calves, the gastrochs will stretch in that position like almost like the hamstrings. So you want to get a gnarly stretch in your calves. You can get a stretch standing straight up. Now try bending over. It's going to be a stretch like you've never felt before in your life. This

will pump your calves up like nothing else. There are machines that do this and I absolutely love them, but you don't often see them. If you have a friend, you don't want to experiment, get a block. Put your arms on a bench. They're like a piano at your house. You're just pushing it up to your body. But these are pretty awesome. Again, it was a staple back. Anyway, I got to tell you guys about a funny situation with my son that he's probably too

young for this conversation just by evidenced by what he said to his mom later in the day. So I'll tell you guys what happened. I'll tell you what he said to his mom. So my son's four and a half, right? And we're working on helping him control his temper or his outburst. Okay. And so the other day, he got really mad at his sister. And he started, ooh, you know, getting real mad.

And so I stopped him. And I said, hey, I said, listen. I said, once he calmed down a little bit, I said, who's scarier when they lose their temper? I said, mom or dad? And he's like, well, dad. I said, why? And he goes, well, you're louder, you're bigger. I said, yes.

I said, you're a boy. You're going to grow up to be a man one day. And men are typically bigger, stronger, and louder. And we have a responsibility to be. It's very important for a man to know how to control himself, especially his anger. Now, the reason why we're bigger and stronger, and this is the way I explained to him, is I said, we've been gifted with the ability to protect people, but don't abuse that. And so learn how to control yourself.

He's like, okay, and it's like, he looked like he got it. He's like, all right. Yeah, that makes sense. I get that. Anyway, later in that later on. He already feel I know where it's going. He's too young for it. Later on, he's in bed.

And earlier before bed, him and I were watching snake videos. He's really into snakes right now. So he's like, you know, can a python beat an alligator or whatever? So we're looking at videos. Well, we saw this video. I think it scared him a little bit. So he's in bed with his mom. She puts him to bed most nights.

And they're laying there. And he's like, Mom, I'm scared of snakes. And I don't want any snakes to come in the house or whatever. She's like, honey, don't worry about it. And they're going back and forth. And she's like, listen, I'm with you. I'm here with you all day long. Like, I'll keep you safe.

And he's like, but mom, you're a woman. You're weak. You can't keep you safe. I'm like, no. She's like, what? I get a text, dude. I get a text from birth. She's like, your son just called me weak

because I'm a woman. I'm like, oh. Whoops, I didn't. Yeah, that's not what I meant. Honey, I swear I didn't say that. I'm like, let me talk to him again. She's like, don't talk to him again. Just wait until he's older

because he doesn't get what you're trying to say to him. Wait till your father gets home and I kick his ass. Yeah, yeah. You're weak. Like, shh. Oh, did you explain to him? You can still beat him up? You know?

it's not it's so it's too old it is funny man the stuff they pick he max is at a phase right now we're we have to be very very careful about any conversations that you're shot away because he is picking it up he's picking it up and he is and i've i've since day one i've always encouraged the the questioning right like i'm i always told myself as a dad like i don't care how busy i am what's going on like when he when he starts inquiring and asking to the wise and like i want to I want to go all the way through with it. I never want to dismiss it or give him the bullshit short answer. And so, you know, and now I'm being very challenged because it's like he hears something.

Well, why did you say that? And why? And just wants the why, the why, the why, the why, the why, the why all the way down. And so we have to be really careful of what we say next to him. He's also, he's sick right now. And so, you know, he's told Katrina yesterday, he said to her, you know, mommy, you know, the one thing I like about being sick. And she's like, oh, what's that, honey? She's like, because you sleep with me.

That's why she's like, oh, yeah, but she's also going like, look what I trained. You know what I'm saying? She'll go in there so he doesn't, because when he's not feeling well, he almost always comes. He wants to be with him. Yeah, he wants to climb in. And so, and then Katrina will try and protect me from getting sick. And so she'll go in there and go and go sleep with them. I love how honest kids are too.

They don't know, like my kids, they told my wife, they said, Mama, you're the best at giving hugs and love. She's like, oh, thank you. but Bapa is way better at playing with us than you are. She's like, oh. And then yesterday I was with my daughter, and you're ready for bed. My wife was serving at the church, so I had to put them to bed.

And my daughter's, you know, I want mama. I want mama. I'm like, oh, she's, you know, Boba's putting you to bed tonight, whatever. And she's like, Mama's my favorite one. I love you too. Cool. Okay.

Thanks. Thanks, kiddo. Dude, I have a story. You got to stay with me is going to sound bad, but it's actually pretty funny. I'll recover from it. But my friend was over. His son's like, I think he's four or five somewhere around there, like cute kid, hilarious.

He loves coming over the house and using my boy's trampoline. And so, you know, we have a lot of fun doing that and we're kind of hanging out. And there's all these leaves and everything on the trampoline. And so I go get the leaf blower. And I'm like, you know, I'm just kind of taking care of and getting all. real leaves and having fun. And I start like, you know, the extra bit of, uh,

air blowing it on him and like blowing him over. Like, it's fun. And then my friend, Dessie gets in there and he's like jumping with him and all stuff. And he's like, he's like,

Justin, Justin, blow my dad. And I was like, I was like, we have to reframe this. Like, so I start calling it. I'm hurricaneing you.

I'm hurricaneing you. I'm hurricane. He's like, hurricane my dad. I'm like, yeah, hurricane him. Because I was like, we both start dying laughing. I'm like, I'm not doing that, okay?

This is where we stop. Not again. Not again, dude. Not again. Kids are great. It was funny, though. It just totally threw us off. We both stop.

We're like, oh. They're the best. Dude, I got to tell you guys, recently, well, not recently, but, you know, kind of relatively consistently, around 2, 3 p.m. I'll get like this really, you know, bad kind of energy crash. And I've been trying to kind of piece together what's going on. It was some supplements I was taking, and I stopped, and maybe it was that or whatever. But what it was just, the caffeine dose I was having in the morning was just too high.

It's really common when your caffeine gets too high for you. Did you ramp up? Because you normally don't get that high. Well, for me, I know 400 milligrams for me is a lot. I know you guys are like, oh, yeah, well, 400 is a lot for you because you don't rarely, I don't ever see you do 400. But so here's what it was. So 400 milligrams from energy drinks versus 400 milligrams in pill form with theanine, very big difference. Oh, okay.

If I do it with the the anine, I don't necessarily get the crash. So the other day, I experimented with it, and I cut down the energy drink, did it in pill form with the anine. And sure enough, I felt way better. But it was really stressing me out. I'm like, why am I getting this terrible? And it's so funny, because if I were a caller who was calling in, one of the first questions I would ask is, be like, do you have, how much caffeine do you have in the morning?

Yeah, yeah. And then that's probably what is. But I don't think a lot of people realize that, although caffeine gives you energy, when you go too high for you. And there's a lot of genetic variants. There are, there are certain enzymes that some of us produce more of and others that allow us to break it down or not or whatever. So your dose may be lower than someone else, but it might be too high for you. The energy crash that you get later, that's a sign your caffeine is too high. It's just one of those signs. That was what was happening about. Oh, wow. So yeah, now I'm going to start scaling it down. So do you think that's what it was,

that was what you weren't kind of, you were filling off the other day? No, that was something else. We'll talk about another episode. I'm saving that conversation. save that version just so people understand there's this wonder it's all tied into my series right there's there's this this this struggle that I have with taking things and doing things to feel more capable and powerful you're so the opposite of me part of this is like you know taking like exotic supplements and stuff and I just you know I go too far I can't I can't be consistent with damn near anything for the life of me I tell you what it's like so difficult for me I was even this this morning I was like because max is sick right what I am pretty good about I've gotten better about

You know, a lot of that, again, is because you've, you've really trained me to be better about, like, if someone's sick around me before I get sick or feel it, starting to do all the things, you know, like, I've taken my green juice right away. Like, I'll take the thymus and alpha later on. Like, and so, like, really getting. And you've avoided getting sick a few times. Oh, yeah. And even the times that I have gotten sick since I've implemented the, that regimen like that, it, like, night and day different. I'm a total, I'm like, admittedly, a total baby when I get sick. And it feels like it hits me. like a ton of bricks. But the last few times, either one, I haven't got sick, which is so rare in the, if someone is sick in our house, typically, I'm going to get it. But when I go through that process of being good about taking all those things right away, I notice a huge difference. And the green juice is part of your. Yeah, yeah. That's a, that's, and why I brought that up is because I also just felt good after I take it. I'm like, God, this is something I should, I should just drink on my way to work anyways. I always feel good when I drink. And, and I,

I know. And it's like, and I know that. And yet I, yet I'm not consistent with it. And so I'm just reminded of that today. And the only real reason why I was really on it today was because I was more worried. Those polyphenols and antioxidants and just those micronutrients that you find in greens. And what happens with the green juice is they, they break it up to the point where, so it's a powder that your body can actually absorb some of the stuff. And they put aschragonda in it. And so it's just really nice mix. You know, and it's, it's something that I've traditionally tried to use when I, I know that I'm, like, lacking vegetables in my diet, but I was actually like, that was one of the first times that I don't think I've ever, I don't remember the last time at least that I did it first thing in the morning. And I'm like, man, I felt really good from that. Probably would be good idea if I just consistently did that point. You know, it's so funny how we have, like, is even split. You and I are the ones that, like, we are more likely to get sick. And we got Justin and Doug over here, which seemed to never get sick. Justin's whole house will be sick. Everybody's sick. And you never get it. Uh-uh. Almost never get it. And Doug, he's been really sick, but like twice in like 10 years.

It makes me angry. Like, even if I am sick, I'm sick, I'm saying, no. So that's your secret. Anger my way. So maybe you are sick. It's not letting us know. I mean, no way. Are you kidding me?

If Justin is off, he of all of us, I can tell. Yeah. I feel like Justin, I mean, I know everything on my sleeves. I get a lot of flack for being the moody one here and stuff like that. But I feel like when Justin's not a good mood. I feel like he is every bit. Well, he's different. I agree.

I definitely agree. That's what he does. But it gets like angry quiet. Yeah. It's like a different kind of quiet. You directed everyone else around you. He gets quiet. I let you all know.

There's a difference. I don't believe. I'd be like, why is he so mean to me right? Like trying to keep it to myself. Oh, God. Yeah. But it's crazy, bro. Your house has been all sick like in the 10 years I've worked with you like 12 times.

And you'll tell us, oh, all my family's sick. I'm like, oh, great. here we go just yeah i never get sick i honestly could i can think of the one time where i kind of missed and you guys did a podcast and i i think you guys even called in to my house and literally that was the sickest i've been and it was like one day and i remember i was watching it was like a tony robbins on netflix you dropped his whenever that was but yeah i was like it was the flu or something and it like came and it went and so yeah i don't know i it's just one of those things. I haven't

really been sick much, you know, growing up either. Really? Yeah. Now, I see on the notes, because rarely ever do I ever feel like your guys' stuff you watch and read overlaps with what I watch and read, but somebody has Garth Brooks up there. That's not me. Is that you?

It's me. Is it the conspiracy stuff around it? Yes. Have you heard about it? Yes, I got sucked into that. Oh, you did? It was so wild. I don't know this. Thank you. You can validate Yeah, okay. So I want to hear what you know. I don't know I did. I put up there's a kind of a goof because it's like it's so wild and bizarre and I saw

a video that was like trying to highlight and correlate um the they're trying to basically paint him as like a serial killer under under uh the radar because of where he worked first was at this some like boot barn or something and then like some people went missing and then like he moved to this other uh like somewhere in

Tennessee and again there's like people around him that went missing and then like like on tour they they were like some guy was like tracking all these things in in associating it he had like some kind of property that so one of his first purchases like they were like he gets his first big payday and he goes out and he buys just this massive plot of land like not a house not a thing like that was like supposed so that was like and then at the same time it was near all these missing bodies and also that so i was like i've never heard any of this before it was so funny to me

because it was so, like, left field. And the other thing is, the guy's a weird guy. Hey, the, or originated by, from a joke by comedian Tom Segura. No, this wasn't, this, they, they sent this to Tom Segura after that. Oh, really? Yes. Yeah, this was a different video. I know, because originally Tom Segura was, like, breaking it down because he, he's also

Chris Gaines. I don't know if you know that. No. But it's another singer, uh, the persona that he just created. And it's, I don't know that. It's just this weird narcissistic kind of sociopathic, like, he's got weird, weirdness about him. So I think people start looking into like, what else is he all about? And then all these kind of weird correlations.

You know what sucks about stuff like that with the internet and social media? Is that no matter whether it's true or not, it sucks now for him? Yeah, dude. Yeah, I like that sucks, dude. Yeah, they just landed on his. Yeah, that just sucks. Yeah, because there's going to be like people who are going to get real into it and they're going to really believe like he well that's there's i mean i think i clicked one video now i'm just

thought it was funny of ones like there's like podcasts that have gone in depth of like all his his career and all these weird things i'm like oh my goodness i don't i don't believe it it's like that's why i think i thought it was kind of funny but like i mean if it is true then that would be that would be really crazy that's wild oh that's the other guy right yeah see the that's the he's he's all emo what wait a minute he actually that's him yeah yeah why yeah exactly Why? Exactly. That's weird. He's an artist. He's experimenting in a different genre, I guess. But that looks really, that's weird. I don't know that. I know. That's weird. He's a weird guy. All right. I got to ask, Doug, I got to ask you because one of the negative side effects or negative effects of the series that I'm doing is there are moments where I catch the top of my head on camera.

And, uh, whoa, I'm, I need to do something about this hair loss. You use the red light a lot. Yes. Right for the, for your head. Yeah, actually works. It does work. I know, I know, and I see the studies. I got to use it. It does work. I got to use it. I didn't do it with that intent.

You know, that I did it, like, sitting in front of it, like, trying to do my psoriasis and I was just saying, and I have psoriasis on my head, so I was thinking with that. But then all of a sudden, I felt like all the peach buds coming. I was like, oh, wow. Although I don't care about that. I got to start using it. What is it? 10 minutes.

Yeah, I do 10, 15 minutes. I do it at least three days a week. All right, all right. I'm going to start doing it. Yeah, you know. I'm not ready to let go. My wife's trying to convince me. She said, she said, just get her away.

See, that's awesome that you have to. Katrina didn't want me to shave it. I blame her for how long I held on for because I was like, oh, look me, I'm just going to shave this thing. I had to shave all the time. She's like, no, I love your hair. I'm like, what are you talking about? Oh, no.

She didn't you feel bad about it? Yes. I can't, you know what I, I, what you just said, I don't know if you guys remember this. This was back when Taylor used to work with us. And we used to shoot content in the front. Yeah. And I was, we were doing a bunch of stuff.

And I was in there and I'm shooting content and when I'm between clips. And I'm down on my phone and I'm like, I'm messing around. And then after I was done, I was Rachel and they were working on the edit and I come walking over and looking over her shoulders to the edit. And there was the whole recording.

And there's a recording of me putting my head down, looking at my phone and the white light. And it was unbelievably bad. And I was like so angry. They're like, how are you guys working with me and no one is setting? Yeah. It's like having to put food on my face

and no one had said anything or a big booger hanging out. I'm like, you guys could tell me like that it was looking like that. I shaved it the next day. Like, forget what the wife said. I was like, honey, no way. Like, you cannot let me go around like that. That's crazy.

So that was it. It was the lights on my head when I was recording that. Yeah. No, my buddy was trying to convince me to. He's like, shave your head and then grow a beard. I'm like, listen, I'm not trying to get stopped at the airport. I'll just, if I shave it, I'm not growing a beard on top. I mean, you still have like a pretty good comb over.

I don't know why. It's not really a comb over. It's kind of a comb over. Is it really? Is it coming back? It works so. Not everybody can do that. Like I feel,

and maybe it's because it's light that that works. When mine was like black and they might have the white hair. Huh? Yeah. Yeah. And so black on the scalp. And he's like, yeah.

So it was, yeah, maybe that's it too. Mine's curly. Different spots. And so it leaves like bigger, like you have like a nice even distribution. You're never going to lose your hair,

Justin. Yeah. No. I shaved it early too. I was like that kid that all through junior high school, I got a shaved head. and like everybody was like just assumed I was going in the military

Did you never shave yours? I did when I did jujitsu. Oh, you did? I would buzz it and it just just for jujitsu. Oh, so if you've done it for a while then you know what it is? I'll do it at some point. I'm sure we'll see whatever.

But I know it's going to happen. I'm going to do it and then I'm going to see a bunch of comments on YouTube. It's going to bother me. Oh, yeah. I keep hearing like the copper makes a difference with your. Copper? Yeah, dude. I don't know about that.

Copper? Yeah. Oh, yeah. I'm just supplementing with it. But it's like. Oh, yeah. for the gray? For the gray, yes.

Yes. I mean, maybe a few years of doing that, maybe it'll make it dead. I don't, I don't know if I buy it now. I think gray looks good. Gray does look good, dude. I do. I mean, it's, it's fine.

Oh, look at that. Yeah. Our views just went up. I mean, I never heard you my hair anyway. I bet Courtney likes it. Does Courtney light the gray? Yeah, yeah. Yeah, yeah.

Katrina likes the gray too. Yeah. I think it's just, I don't know. I don't think gray looks that. No. I own it. I own it. Yeah.

Listen, if you're bald. I don't think bald. It looks bad. I think he's shaving. It looks great. It does. But, yeah. You would look all right with a bald head. Yeah. I already know that. I've, like, half of my life already. I got a big old head. Fits in a helmet. That's the only way I could fit in a helmet, dude. My head looks like it's a shape like yours. It's like a little round. It's a round dome. We'll see that. All right. I'm going to talk about another, this little bit of an intense conversation. Oh, wait, before you get intense, please talk about what we are doing with the Muscle Mommy movie right now because it's so exciting. Oh, it's amazing. It is, it is, it is gross. growing rapidly right now. Okay, it's the muscle, Musclemommie movement.com.

You get on there. There's a quiz. Yeah, you don't have to do forward slash. It'll go right. The hyperlink will go right to. So Musclemommie movement.com will take you right there. What's really cool between recordings right now, I had just,

I know you would touch a basis with Dr. Becky Campbell. I talked to Dr. Gabriel Lyon. I also talked to Dr. Lauren Fritz. All of them are committed to joining the group and being in there and actually doing talks, which is going to be incredible. to have that support.

It's, I mean, and it's, you don't have to be going through the muscle mommy program, although it's just women who want to build muscle. You get the muscle mommy program and the new Muscle Mommy 15 program that we haven't even released when you're inside that community. So that's a part of it. But you can be following any of the maps programs. It's just a, a support group and community that is driven by our trainers and us. And now that some of our best female doctor friends of ours that will be supporting that group

through their journey. And so it's blown up and growing like crazy. Feedback's been awesome so far. And it's a group where we have our trainers who are going to be in there weekly doing group coaching for all of you. So it's pretty awesome. All right. Let's get to the intense stuff. So, you know, right now on social media, and I know this is not my algorithm because I don't click on this.

I don't click on it. They're definitely pushing it. It's definitely training because they're pushing. Yeah, we talked about this. It's in mine too. Okay. So what I'm talking about is you guys, okay, who is that girl? What was that girl's name that got, she got stabbed on the train?

Yeah, I don't know her name. Recently. Ukrainian? Yes. In fact, I'm going to look it up because I want to make sure I have her name here. So the person that I'm talking about, her name was, scroll down, I got a bunch of notes here. Her name was Irina Zerutka. Okay.

So this is the video. You've probably seen it. Oh, this is the one where she gets stabbed. She's on the train. There's a dude behind her, randomly gets up and kills her. Okay. Now, what I'm seeing with this and what's happening here is you're getting. all these people that are turning it into, well, it's basically race-baiting content.

Oh, now the other side, huh? Well, up this is where I'm going to go, okay? Because this started a long time ago. And I've talked about this on the show. People could look back at episodes years ago. And I'm like, hey, guys, watch out for this kind of stuff. And it started years ago. And when these things start, and I say these things, because this is an effective way to keep people divided, to cause the vision, to keep people under control.

this all started back when Barack Obama became president. If you look at the data, the general consensus in America around racism was that it's getting better and better and better and it has been for decades. This is what all the polls showed. Obama gets elected and we are at like peak lows in terms of what's happening in the country is racist. Everybody's like, oh my God, we elected a black president. This is great. Right after though we got elected, suddenly we started getting forced fed that this. racism is everything, and we got to watch out and this and that.

And what happened is we saw all these instances, which this stuff happens. We're a huge country, it's 300 million people. So you could find a video of something happening that looks terrible with, whether it's a black person, white person. You're always going to be able to find this. And we started getting kind of force fed this like, oh, look at this person. And then, you know, George Floyd is a good example. Here was a situation.

Cops got aggressive with him. He was also on enough fentanyl to choke, you know, to kill five people. that turned into crazy riots. You had BLM, which we now was totally corrupt and crazy. And that stoked one side. And it looks like the game is, we're going to start over here.

We're going to stoke these guys. And we're going to push a bunch of stuff that's going to make this side pissed off because they're going to look at it and go, this is crazy. This is too far. The riots are being a good example of people's businesses and homes

getting destroyed who had nothing to do with any of this stuff. And now it's over here with this white woman getting killed by this black gentleman. And you have these conservative commentators who are spouting statistics and using data that seems like it's connected, but it's not. And they're saying things like, you know, young black males commit this percentage of crime and they're only make up this percentage of the population. By the way, they use the data on the other side to say whites earn this much more money, therefore it's racism. the stat that connects all that together is whether or not you're raised in a home

with two parents who are involved. That's what predicts all this stuff. But they're trying to make it this race thing and it's really frustrating to see because what was scary with the extreme left is going to be scarier when it's on the extreme right because what that turns into is this militarization, this legalized, you know, militarization.

Yeah, this white nationalist movement is starting to happen. We've got to be careful, everybody. to not start making this or allowing ourselves to get into this like this fervor about race. I don't care what side you're on. And it's like they're pushing the buttons on either side with this kind of stuff. It's interesting that I'm not, at least maybe I'm just not paying attention to this stuff. I mean, I did see that. So I did see the whole thing went down.

You should see the commentary. I'm just like, what? No, I'm not even looking at it. So I'm not even looking at it. And maybe that's what it is is I'm just, I'm not getting sucked into it. Like when I saw it, when I see something like that, I'm like, oh, my God, that's horrible. It's horrific. The last thing I think is like, oh, a black or white thing.

I think that's just, that's just sad. It's just completely sad. But to your point, this shit is happening all the time around the world all the time. So it's, it's interesting how we take a single story and then we just run with that and go so deep on that one thing. It's a specific narrative. There's so much evil and bad thing that's things that are happening on a daily basis all over the world. But now because we're also connected. you can take something like that.

This doesn't get solved by making it a race thing. That just makes it worse. It just makes it worse. And that's not the problem. It's just like taking data and skewing it. It would be like, and this might sound hilarious, but it would be similar. I could say if you ate bacon,

you're a thousand times less likely to be an Islamic terrorist. Yeah. Does that mean eating bacon is going to fix that? No, it's because they don't eat pork. When you look at these, when they try to quote these stats, about young black males or this or that what you're seeing is a large percentage of kids who are growing up without two parents in the home and that if it doesn't matter what race you are that

dramatically increases the odds of crime and poverty and all that stuff but they're making it a race thing and I'm looking at these these people and I remember seeing it on one side now I'm seeing it on the other side and I'm just like shaking my head like what are you guys doing you're falling for this game I mean it's got to be so interesting I mean Doug you're almost old enough to if you've been around for 60 years or so to where you because I remember when I talked to my mom and so like my mom went to a segregated school right so she was she she she experienced that in their high school where they had to segregate the high school because of riots and issues happening and so like that so it must be so crazy to be at that age where you experienced it as a

kid when it was really segregated and it was was really bad and then to watch the evolution and to see where we were like in the 90s you know what I'm saying like? where we were at in the 90s felt so and we were now where I see no color like there's this whole movement of just like judging people based on their character and and you have to know too that like I don't care how great a country is racism will always exist because there'll always be bad people yeah so but for it to be talked about in a narrative in a big thing you know from somebody who's 60 something years old watching it when it really was like a big thing to watching how far we came in the 90s and then to see where we're at now yeah

spiral back it's like we're going backwards yeah it's wild to think that did you see i seen people like post and like we need to live separately and like i'm just like this is horrific like that we're going to like start entertaining remember when it was the others the left that was saying that yeah they're like we need safe spaces segregate us like what what are you saying now you've got the other side saying this kind of stuff and it's like it's crazy you know i'm not saying it's a siop uh but i'll just i'll say this when you when you study when you study siops they they run on a 10 or 20 year A sciop, it doesn't, it's not a year. It's not five years.

Yeah, it's like a 10 or 15 or 20 year plan. And they start over here and they stir some stuff and then they do their thing. And then they wait until they get the other side really mad. And now they've got something to play with. And then they move over here and they go back and forth. And then they cause revolutions. They cause civil unrest. This is like the playbook.

And so I'm seeing all this and I can't believe some of these people are, are conservative Christians. They're calling themselves. And they're on their talking. I'm like, what are you saying, dude? Yeah. This is unbelievable. I can't believe, you know.

I can't see. I hope it doesn't get to that. I mean, I guess I haven't been paying attention enough right now to see if it's getting like George Floyd like it doesn't, at least it didn't feel like that for me yet. But I mean, if you're saying that this is the early stages of that, I think it's happening. Yeah, I mean, it kind of timestamps like when we're recording, but like, you know, Charlie Kirk had been shot, you know, recently too. So it's like there's, yeah, it just seems like it's, there's a lot of like stuff firing up in

that regard. Listen, I want people to pay attention. watch the news cycle, and they go through cycles of this, where they intensify, intensify, and it turns into something, and then they'll let off a little bit, and then they'll do it again. And there's periods of this. So every day stuff happens, that's crazy. We're such a big country that if you wanted to make it appear like things are getting worse,

you could do it at any level. Well, that's my point. My point is like, there is no real endgame in this because we are such a huge, melting pot of a country that you there will always be a percentage of evil like you can't just errat unless you want to eradicate it but we start killing people because we think they break laws which obviously that's not the route to go so we're always going to have this low level of evil bad people on any side any race any color any religion are always going to be there and if you choose to cherry pick those stories and those people and highlight them in the news and spread them

across millions of people and platforms, it's going to look like we're all falling apart all the time. And it'll never get resolved. It's impossible to resolve that. So this idea that you're going to solve or fix this thing that will always exist in society. There will always be bad and evil people. Here's examples of SIOP.

Like I remember when the George Floyd riots were happening, and I remember they were happening during COVID when we were told, do not be together in large crowds. And then they had these protests and they were like, this is, this is fine. This is great. This is why I'm like, wait a me, you just told me. Or when things were on fire, that's a peaceful, whatever. And I'm like, I see something completely different that's going on right now.

That's really interesting. Like, now we have, I forgot what news organization it was. But when they were writing about, you know, black, either victims or whatever, they would capitalize the beat. When they were talking about white people, it was lowercase. So people were making a big deal about it. Why do you lowercase this and uppercase that? So that became this big blowup type of thing.

And my question is, Why are they doing that in the first place? Is it because they want people to point this out and to turn into, or maybe it's our human nature that it's easy to get manipulated once we get pissed off. And so that's just what they do. It's just crazy. Everybody's got to remember. Or is it, the solution to this isn't eating.

Or is it back to like Coliseum days where it's all just meant to be a big distraction why other things are really going on. I mean, if we're all focused on this, like it's like it makes other bills, other things that just kind of fly under the radar and let's not pay attention because, oh, my God, this is so much more important. to talk about and so we all end up talking about this thing meanwhile behind closed doors all the other the real deal is happening yeah so makes you wonder yeah it's crazy I can't believe that's possibly happening again right now that would be so sad dude yeah we just came out of some of the like

yeah we can't do darkest bad run of years now they're doing it on the other side it's predictable it's just like the cycle that they're doing it's just now it gets more intense because media is so pervasive and so everywhere and like I said I don't click on this stuff so I'm going through it. I'm like, why is this showing up on my feed? I don't want to see it. I don't want to see this poor woman. And then he got bots and everything else. And so it just reinforces a lot of, you know, this

unrest. And it's just like, is this even real? This artificial. So, yeah, it's just not contributing to it is really the move. On lighter, doomsday type news. Oh, what is there? No, it's lighter. It's a little more. Good. I mean, it's not necessarily

fun, but it's something that's a little bit lighter. But I thought it was kind of funny. Did you guys see and hang with me, like Justin said, like the story is I'm not that bad of a person that I'm saying this is funny. Did you see the Page Hathaway thing that just has gone by right now? I see it. So, so it was just so in poor taste. I mean, that girl just can't win right now. I mean, she's, one, she was, you know who she is, right? She's one that was part of shreds. Oh, yeah, yeah, yeah. So she's like, she's just not been the greatest example. You guys use the butt implants for sure. She is, yeah, all that too. Like, She's had, like, a lot of things, right?

That has happened and, you know, being an innocent influencer chick. She did this story just the other day, and her house burned down. Like, oh, yeah. Down in LA? Yeah, during the fires. Yeah, bad. Oh, that's terrible. And she made a whole day in the life video of, you know, salvaging their clothes.

And it's like, you're totally like, oh, my God, you feel so bad she's going through. And then it works its way to, but at least I have time to make my protein smoothie shake by. Oh, she didn't. Yes, she didn't. Bro. Yes, she did. It's so cringed, dude. She really did a commercial. Oh, it was an ad, dude. It was an ad for her smoothie shakes and everything. I mean, I didn't see one comment, though, was like, hey, guys, leave her alone.

Now she used to make some money. Yeah, bro, it was such and poor taste. It was so awful. I don't know. I mean, that's probably some. I don't know anybody that would tell. Nobody who's, like, in charge of that would probably do that. If you need to sell product, just be honest, hey, guys, my house for now. Please buy this. Yes. You were way better off.

way better move. Way better. Like that. So did you, have you seen our, say, so our buddy James Smith and Chris Williamson and the new talk, did you see?

Yes. Okay. So they put out a challenge like with that video. And so people have been sending in their own version. And so it's like they, the first half of it is her video and then it cuts over to like somebody else with some crazy tragedy. But I had time to get my new tonic drink.

It's so good. So good. Yeah. I share, I re-shared it because it was so good the other day. Doug, can you pull it up? Oh, those are all that. Just go to her page.

Go to her Instagram page so Sal can see what it looks like. But, I mean, she is getting roasted for doing something. I feel bad, man. I feel bad for people like this. Because you build all this fame and persona and it's just lost touch, I guess. I mean, for the consumer, I feel like, Kate, you should be like, it should be a red flag right away when your influencer person you follow is on their. seventh protein powder company yeah like there's no loyalty there it's a purely around making money like like how do you how do you there's a lot of these people that like i i've seen her at least

promote five different brands in like the like the last few years it's like and this is on to another one keep go down you can probably see the uh the the burnt well yeah it's that probably that one right no way yeah yeah dude so she didn't even take it down maybe those are pictures those are still pictures it's an actual video of her day in the live She probably took it down. Maybe. I mean, it was, it was up. It looks like it might be down now.

She might have taken it down after. You know, I got to say this. It's a curse. I think for most people. Yes, it is a curse to be the famous influencer. Yes. I don't think it's a, I don't think it's a good thing. It's 100%.

It's not what people think. I think it's not just, you know, you know what saddens me about that cell? Is that, and why I like, I like, I like to talk about that and like, scream that from the rooftops for this young generation that thinks they want that. This young generation that thinks being a YouTuber or a TikToker is the ultimate place to be. And it's like, no, it is not. No, it is not. It is not.

You think that's where you want to be. It is not where you want. I don't think it's not only not what you think it is. I think it's a curse. I think it's actually a curse. It's a curse because it's fake love. It moves you in directions that are not authentic, unless you're really solid and strong with who you are, which it's probably not you if you're a kid

because you're still a kid and then the crowd can turn on you on a dime and that's terrible and if they don't you end up living for this fake love and it's just the curse and you get to a point where people they want to see you when you get that

when you get big yeah they actually want it's in our nature it's so awful but we want to see that person fail I've had this conversation so you're not only you're not even just sitting and waiting You're searching to knock them down. I've had this conversation with kids where I'm like, okay, why do you want to be like a TikTok or whatever? Why do you want to have fame?

Oh, because then you can make a lot of money. I said, okay, so you don't, it's not the fame you want. It's that you could potentially make more money. There's way easier and better ways to do it. You'd much rather make money and nobody know who you are. Yes. Than have the fame. By the way, fame doesn't always turn into money.

Oftentimes it just, you just have no life. I mean, obviously not. If you have to use a burning your house down video to promote a protein powder where you make 10% margins on and it's not your company. So you actually probably make 2% margins on. So you made about 100 bucks. Like it's like it's not what you think it is. Like you think that if people really understood that even these influencers, they're not making that much money. Unless you're the Kardashians at that level and you've created your own brand.

But would you really, come on, think about this. Would you really want to be the Kardashians? No. Do people really think that they're. great happy people. No. No. No.

No. No. No. I mean, again, that's why I think it's important to talk about this type of stuff because I feel like I want, because who knows? Maybe when I was, maybe if I was born into the YouTube world and born into that, maybe I would have been attracted to that for the monetary reasons like you're saying? Like, I don't know.

Like I was later, right? Like Facebook was not a thing until later for us. And so I never, I never really adopted that thing. Here's how much of a curse it is. Had we been, had we, let's imagine. we started Mind Pump at 21. Yeah, I know. You're making that sound

because you know what would have happened to us. Yeah. At 21 and Mind Pump becomes a top fitness podcast by the time we're 22, 23. We would have not survived. There's no way. Totally different. It was a blessing that we were already

in our mid-30s, pretty solid, and that we have each other, which were great checks and balances. You guys won't let me get too crazy and vice versa. Yeah. I watch a lot of cult shows. But if we were in our early 20s, this would have been bad. Yeah.

So it's a curse, everybody. Yeah. Yeah. Oh, and by the way, shout out to Mind Pumpstore.com where you guys can find some of our t-shirts. Hit it up. Get some new gear. Let's try and see how they go. It's a fresh new gear.

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That's what a lot of studies shows that good probiotics will help you with fat loss. Seed is the best. Try them out. Go to seed.com forward slash mind pump. Use the code 25 mind pump. Get 25% off. Back to the show. Our first caller is Liliana from Mexico.

Hi, Liliana. How you doing? Hello. Hi, hi. How you doing, guys? Good. How can we help you? Okay, I'm going to go ahead and read the question.

I am 37 years old. mom of a beautiful, a seven-year-old girl, and happily married for nine years. I've been very active my whole life, ballet, cheerleading, jazz, and now I'm a studio owner, which is great, but I am not as active as I used to be. I stopped dancing about a year ago. Late-night rehearsals didn't fit my life schedule and family life anymore. But of course, I gained some weight, about 15 pounds. At first, I didn't have much of a problem with it because I was enjoying.

not being restricted in the free time. But now I want to feel fit, strong, and good again. But I don't want to go back to just cutting calories to get to a certain weight, which is what I have always done. I came across the podcast a few months ago in sales episode with Mary Lee Welling in the pursuit of wellness and started listening to your podcast. I have never really tried weightlifting just one time after the pandemic when everything was closed. I bought a glute guide from an IG girl and actually saw great results, but when

dance classes opened up, I didn't continue. About two months ago, I started going to the gym again five times a week, and I've been doing this guide again, but I feel kind of stuck and not seeing as great results. So my questions would be, which program would you recommend for someone like me and diet-wise, how can I do this you always talk about of repairing your metabolism without gaining even more, gaining even more weight and fat. In general, I think we have a pretty healthy lifestyle, maybe an occasional craft beer and wings with my husband, but it really is occasional. I'm a tall girl. I am 5'9 and 171 pounds right now. All right. Really, just three things I would start you with. I would avoid processed foods, although it sounds like you probably

don't eat a lot of processed foods. I would eat, aim for about 150 grams of protein a day. Okay. And eat it first. Okay. So 150. 150. Yeah. So you could go down as low as 130, but I think 150 is a good target. So what that looks like is 50 grams of protein for breakfast, 50 for lunch, 50 for dinner. If that feels hard, you could bring it down to 30. But eat it first. So when you eat your meal, eat the protein and then first, and then you can eat everything else if you still want to eat more food. Okay. And then I'll send you Maps Anabolic. That right there, you're going to see some great strength gains. You'll start to build some muscle. As you start to build some muscle, then your metabolic rate is going to change and shift, and then you'll

start to see some fat loss. But initially, it's going to be mostly strength gains. So what you'll see in the gym is you're just getting stronger and stronger and stronger and stronger. And then as things start to kick up, then you'll start to see the change in body composition. And an easy way to kind of reverse diet without getting really nitty-gritty with the tracking is if you eat all whole foods, you eat the protein first like Sal is saying you target that 150. If you're still hungry, eat. Just that simple. Because if we do a good job of lifting weights and following the program, you should feel the appetite kick up a little bit. That's very normal. And what you don't want to do in that sense is go, oh, God, don't give it any

more food, especially if you haven't hit your goals. If you haven't hit your protein goals and you still want more calories, I'm going to push you in that direction to allow you to do that because we want to feed that muscle building signal. Yeah. That's your body telling you, I want to build muscle. Now, two important keys with this, okay, is that stick to the meals. So, So if you're hungry in between and you want a snack, wait until your next meal. Eat the protein first. It's very important that you do that first. The second thing is avoid processed foods.

Process foods are engineered to make you overeat. And they will make you overeat. That's just how they're designed. So to give you an example, let's say it's lunchtime and you got your food in front of you and you have your chicken thighs or let's say it's your steak, you've got your 50 grams of protein. You eat all of it. you're like, you know, I'm still a little hungry and you want a little more.

Well, now you can eat your, your rice or potato or vegetable or fruit or whatever after, so long as it's whole natural food. And just stick to that with MAPS Anabolic. You can follow the three-day-a-week version of MAPSanabolic. So when you get it, you can either do the two-day-a-week version or the three-day-a-week version, do the three-day-a-week version. And that's it. And then if you want additional activity, you can do walking or you could do your dance classes.

I wouldn't overdo it, but that's totally fine. But just do it for fun. Don't think to yourself like I have to work out, you know, a lot. Just if you want to enjoy yourself, do some dance or if you want more activity to move, I would say try walking throughout the day. And then give it some time and watch what happens to your body. Let the weight training sculpt and shape the body the way you want. That's what's going to do all the work.

So don't try and do it through cardio and moving around. But keep in mind, Lilliana, when you do it this way, the fat loss looks different. So if you just right now cut your calories and just did a bunch of cardio, you get an initial weight loss, it would happen feel quick on the scale, but then you'd plateau real hard. With what we're saying, what's going to happen is you're going to get this, you'll start to get stronger, you'll feel different, you'll kind of look at your body and be like, whoa, I think I'm looking different. I think I'm feeling good.

And then you'll start to see the body composition speed up as the process continues, as the metabolism kicks in. And it leads to a much more sustainable approach. You'll have a faster metabolism. You'll eat more food. You'll be able to work out less and keep maintaining the same leanness. But it is a different process. So initially, you may be like, why is the scale?

In fact, I would say don't even weigh yourself because that's going to mess with your head a little bit. Just focus on your strength and your shape because your body will start to change its shape as muscle builds and things start to change. Since this is kind of your first journey into really strength training, I'd like to have you in our private forum too. So I'll have Doug give you free access to that.

So you have access to us. So as you go through this process, if you have questions, just message us in that forum. Tag us and message us on Facebook and let us know what you're going through or if you have any questions. But the advice that Sal gave,

follow that to a T. You don't have to add anything else. Yeah, nothing else. Just watch what happens. Okay, so only three times a week. That's it. And then walking the rest of the time. So if you have free time,

then you want to go do something, go walk, go for a nice walk. That's it. Don't get on a treadmill. Don't go crazy. And then, of course, you love dance, obviously. so if you want to do dance go for it have fun but do it for fun do it for fun not for workout it's a very different approach okay I think the hard part will be the waiting myself

waiting myself yeah of course yeah it's always a hard part this is also why I wanted to put you in the forum so as you it's very normal when when we do this with someone the beginning is a little challenging because like sal said it's not like this initial weight loss a lot of times sometimes you might even see like one or two pounds go up and that freaks people out God, I'm putting body fat on. And then they cut, they cut calories and they start doing what they used to do. So I'm putting you in the forum so that if you have moments like that, reach out to us. Let us talk you through.

Hey, is this okay? What's going on? Do you do you change anything? People will really assure you that you're in the right thing. That's right. And we're in there and there's lots of trainers in there that'll move you in the right direction. Okay. Perfect.

All right. That's it. That's it. Just do that. We're going to send it over to your email right now. Okay. Thank you very much, guys. Thank you so much.

right so a client like that just for people listening uh if i was her trainer in six months i would have her radically different i know six months now and the reason why i say that is straight greenhorn when people have don't have experience with strength training don't have experience with hitting their protein intake they expect this 10 15 pound weight loss to happen in 30 or 60 days because the way that they've done it before is they've cut calories and just move like crazy but that does not lead to sustainable body composition change. You don't have as much strength. You don't have as good of a shape. Six months with me and what would happen is that towards the end of that, she'd be like, I can't believe what's happening to my body. It feels like I'm eating a lot.

It feels like I'm barely doing tons of exercise. This is just insane. And that's the, and that's the beginning. She keeps going on that path and it's just going to get better and better and better. But this is why it's so important to communicate that because people don't don't know that it works differently than previous approaches. Our next caller is Lisa from Pennsylvania. Hi, Lisa. Hi, Lisa. Hello.

Hi, how are you? Good. Good. How are you? How can we help you? Good. Thanks for having me. You got it.

So I'll get in it. I'm 47. I've been weight training for, well, since I was 18, so a long time. I'm always done bodybuilding types of splits, a lot of volume. I started listening to you guys about a year ago. and decided I really wanted to focus on getting stronger. About a month ago, I started anabolic advanced, and I really want to get stronger and push my metabolism.

Currently, about 110 pounds, I am 5 foot, 5 foot even. So, and about 17% body fat. That's according to in-body. So my question is with the Anabolic Advanced. I'm really looking at can I change the order of the exercises without affecting the results of really pushing the metabolism and getting stronger. With my splits, I've always done one upper body. With the upper body, I do like a push pull. I do back or chest, back chest, back chest, or back buys, backys.

And with the anabolic events, it's all of the chest first and then all back and all shoulders. And just wondering if I change that to a chest back shoulder, chest back shoulder, or chest back shoulder, something like that, if that would change the results. Because I really want to, you know, get the results that are intended. Yeah. Why do you, why do you want to go through the body parts and then go back and go through the body parts again versus focusing on, you know, like the larger ones and moving down down the chain? Um, I guess I always thought that, uh, you know, I gives it, uh, some more rest in between.

So if I did chest, chest, chest, I would really not have enough rest for the chest. Um, and if I did like a chest back or a chest back and then, you know, maybe with the shoulder triceps, something like that, um, just giving that extra rest, uh, between the sets. Okay. So, um, it depends on the, on the body parts. Okay. So chest back is fine. They're antagonistic.

So I'm not making one tired by working the other one. In other words, if I'm doing chest and then I go to back, I'm not impeding my ability to train my chest by training my back. Okay. But if you go like chest shoulders, chest shoulders, well, shoulders are involved in most chest exercises. So is triceps. Fatigue will be a factor.

Now fatigue starts to take away from. from there's larger compound movements. So it does make a difference in that scenario. Antagonistic body parts are typically fine, like biceps, triceps, chest back. But other than that, it does take away from the programming. Now, if your answer to me was I just like the way it feels, then I'd say go for it.

I would say go for it, but I would also tell you this, is there's huge benefits in novelty. And if that's how you've always trained, doing it a different way has its own benefits by itself. So even if I, like, so even if I didn't like to train that way, it's like I don't ever train this way, therefore this is going to be novel stimulus for my body,

which that brings on its own benefits because it's novel stimulus. So you will certainly get more benefits or more gains doing it in a untraditional way that you've always done, no matter what we were talking about. So I would say that too. Especially if this is the first time you've run it before, I think to allow the programming to really go through it exactly how it's intended. Just see, you know, how your body responded as opposed to then kind of injecting in sort of your old routine and patterns within this.

Yeah, but I will say this, even just to address what Adam said about novelty. I mean, there's some value in that, yes, but you also said you want to get stronger. and going chest shoulders, chest shoulders, or back biceps, back biceps is not a programming that promotes the most strength. You'll never find that in a strength-based program. Now, there's another component to this that I'd like to address, if that's okay. Yeah. Okay.

Your body fat's at 17 percent. Your body weight and height, you probably, well, you definitely can eat more food, and that'll really accelerate the muscle gain. Women typically build strength ideally in a bit of a higher body fat percentage closer to 20. So I don't know what your calories are at. 1800.

But, or 1800, is that what I says? Well, that's where, so I started this a month ago. And I would say I can go and say that I did the month with it all that, all chest, all that, just did it exactly. It's laid out. And it was challenging since I wasn't used to that. But I definitely, in the, you know, week two, week four, where I was really pushing to failure, which was fun, I definitely gained.

I was able to push so much more than I feel like I've ever had. Oh, wow. That's awesome. But yeah, so do you know what your calories are now? And then, yeah, so for calories, I started, I was in a maintenance kind of. I was just doing 1,800 to 1900 and keeping that 110. And so I've been trying to reverse diet. I've never been able to get above 2100.

Mentally, it's just so hard for me. I just feel like I'm so small. Like, how can I eat that much? But I'm out about 2,000 now. You're doing good. You're moving in the right direction. You're doing good. I'll tell you what.

If you want to see some strength gains, if you really want to see some strength gains and you want to see the muscle development, get yourself up right now, go up to 22 or 2300 calories, of the program, and then just close your eyes and trust it. And just trust that. And get off the scale. And your strength will explode. Yeah.

Your strength will go through the roof. Because even 2,000 calories with MAPS endabolic advanced, your current body fat percentage is low. You're in such a good place. You're in such a good place where you're at right now. Even if we were to overconsume and accidentally overestimate. You're going to build muscle. Yeah.

You're just going to build muscle. And it'll be really easy to. come back down the other way. Yeah, you're doing a good job, though. You're heading the right way. It sounds like just a psychological part of getting over the food. Yeah. I guess I'm always like, I'm only five foot.

So if I go up way too much, I'm afraid of just gaining fat. But I know I've got to get past it. Even if you did, right, even if you gained a few percent body fat, you'd be at 20 percent, which is lean, but you'd have a lot more strength, a lot more muscle. And I promise you'd feel good. You'd feel better. than you have better energy. Hormone profile would probably respond in a positive way. Sleep would respond in a positive way.

You know, staying in the teens of body fat percentage for a while for women is typically not ideal. It's okay to dip in and out of it, but it's just not ideal for most women. Most women do best between 19 to like 23% body fat just to maintain in that kind of place. yeah it's been quite a while now i've been in the team so uh this is actually a high for me right now the 17 percent oh yeah oh yeah lisa you got to yeah bump your calories it'll change your life yeah it'll you're going to notice changes in uh energy mood sleep hair skin hormone profile recovery pain you're going to feel like a new person but you got to close your eyes and trust it, everything.

I'd love to have Doug put you in our private forum, too. So we're kind of there for you through this process. That'd be great. Thank you. Yeah. I'm going to have him put you in there. And then as you go through this, you will have those moments of doubt, and I shouldn't do this.

Just message us. Send us a message. Let us know how you're feeling. Let us know what you're doing. And then we'll help talk you through it. Yeah, that would be awesome. Thank you. Yeah, you're doing good, Lisa.

You are. You're moving in the right direction for sure. Yep. thank you thanks thanks for having me we'll see you the forum all right have a good one oh yeah if she's been in uh uh seven in the teens for a long time yeah oh my goodness

her body her body's like craving yeah waiting for those extra sustenance yeah oh yeah I'll make sure you it'll change her life yeah our next caller is Ryan from Louisiana what's up Ryan how's going man Hey how are you good man good how are you good i just want uh first of all thank y'all for everything i'll do uh i've been listening to y'all for about

two years now and y'all've got me back into working out and changed my perspective on not only health but also life so but that being said i'll just give a little background so i'm 24 five eight 185 pounds uh played sports in high school and i've been working out consistently for the past two years i have worked through anabolic twice and recently purchased symmetry symmetry symmetry and And over the last two years, I've lost up 15 pounds following anabolic. I'm more than happy with the strength gains. However, I want to lean out a little bit more. My goal is to have visible abs just to show myself that I can do it and I can get there.

So my questions are, how should I diet through symmetry if it's the right program? And how should or could I incorporate cardio? Yeah, good question. It doesn't matter what program you follow as long as. It's a strength training one and you're in a calorie deficit. That's what will produce the fat loss. I want to know where calories are right now. Yeah.

So that's the question is, do you know where you're eating now, where you're at? And that'll give us an idea of where we can go. Yeah. So I've been tracking for about two weeks now. Precisely. And between 2,000 to 2,500, that's between 180 to 200 grams of protein just to be on the day. And then I'll, like, backfill carbs and fat. So I'll hit my calorie goal.

What's your calorie goal? Uh, I said the, I follow, um, my fitness pal. So I put it at like 2,500. That's my goal for the day. Okay. I don't, I don't think we'd want to cut. Yeah, it's too low. If we're hitting 2,500. What's your act, unless you're really sedentary, what's your activity level of throughout the day? So I'm doing, throughout the day, I usually walk after every meal for about 10 minutes. Okay. And then if it's a workout day, I'll work out a lift. And then maybe two, three times a week, a light jog, but that's about it.

Any idea of like kind of total steps that you average in a day? Do you track any of that? Yeah, but usually between 8 to 10,000. Yeah, you're pretty active. You're okay. If you're going between 2 to 2,500. is what you said. It's going to be, it's too low to cut.

Yeah. Because, you know, if I were to cut you, where would I, you know, I bring you maybe to 2,000 consistently? And we would see some, some fat loss, but then we wouldn't have much room to go. So what I, what I'd prefer is to see you consistently hit 2,500 calories a day and focus on building strength. And then from there, try to slowly move your calories up to a place we can cut from. So, guy, your size, your activity level.

I'd like to see you closer to 3,000 at some point. And then we could go back down to 2,500, and that would be your cut. Okay. And you can either systematically increase calories, like, say, 200 every week or two go up. Or, you know, when I have someone that's eating like you, if you're eating good, you make good choices, then I say, okay, eat 2,500. And then when you get hungry, eat again. But just make a balanced meal. As long as you are disciplined to make a healthy choice, I want you to feed that appetite that will probably naturally

happen as you go through the program and your body wants to build muscle and then feed it those additional calories. That's one way to do it. Or you can just say, I'm going to systematically add 200 calories every week or two and just keep bumping it up over the course of the next couple months and see what happens. It says that you lost 15 pounds over the last two years. And that's in combination with strength training. So I'm assuming you built some strength and some muscle. Yes. What was it that loss of 15 pounds? Was it just following the programs and targeting protein or what did you do to get to do that i think at first it was um just being real active and not eating a lot and then i started watching y'all and i was like oh i should probably eat more

and i started lifting heavier so i got stronger and that's when i started to notice me leaning out yeah that's going to happen again yeah yeah it's going to happen again through this this this this reverse diet process and you can go slow if you if you feel more comfortable with that but we got to get you a place we can cut from because right now it's it's it's not a place we could cut from it'll put you in an unsustainable position yeah i mean and even if like it was so like you you could go down at 2 000 calories and you'd lose a couple pounds but then you'd plateau hard and then you'd be like where do i go from here and then you just and then you'd have to cut again you'd down to 15 or 1800 and that's just yeah you want to make it comfortable yeah

you'll feel terrible even if you lost the pounds that you wanted you'll put it right back on running like that so if we can get you up to 3,000 3, 3,200 calories and then bring you back down to 2,500 then you're going to lean out real quick and then you're probably at a more sustainable place to eat. I don't know how you feel at 2,500. If 2,500 feels like you're starving or it feels like you're just balanced. But ideally, yeah, see, that's where I want you to land. Like, that's my goal is, can I get you to a place where the calories that you're eating feels very comfortable, easy to manage? And 2,000 or 1,800 is just not a manageable place to stay for a long period of time. So if we want to keep this off, reverse diet,

build muscle, you know, wait until you get to about 3,000 calories and then we can drop down. And what I'd really do is go up to 3,000, drop you just for a little bit just to show you lean it out again and then go back to eating more because I think this process of just building muscle over time is also going to lean you out. As you build more muscle, your metabolism speeds up and you'll kind of naturally lean it, which is kind of what you did, right? You ended up building. Yeah.

I think it this way too. Like you're, it says you're 24, like you do this process and you give yourself some time and get strong over the next year, you're going to set yourself up really well. and what this will look like at the end is you'll be able to walk around at a leaner body fat percentage with more muscle eating more food and you'll set yourself up really nicely and as far as like protein should I still be eating about 200 grams or should I do a one gram per pound of gold body weight I like 200 yeah the same for that since we're still trying to build too yeah that's a good goal and then time wise for the 3,000 to 3200 how long should I do that before I do a short

cut back. I mean, it's up to you. You know, if you were my client, I'd watch things and see how you're, you know what probably going to happen, Ryan, through this process is you're probably going to have body composition change through the reverse diet process. I think that's exactly what'll happen. There's a good chance you can get to 3,000 and you don't have to cut. Yeah. So if we do a good enough job of building muscle, 3,000 calories will even lean you out. So there's a possibility of that. So really like Sal's saying, I want to get you up to 3,000, and then here you're feedback how you feel like do you feel like it's a ton of food or does it feel good or do you feel your appetite still kicking up like that's what i want to hear from you and i tell you what when

you get up to over 3,000 keep it at 3,000 for at least two weeks and then hit us back up yeah so reach reach back out if you're up to 3,000 and you've been there for a couple weeks reach back up back to us and let us know how you're feeling and where you're at and then we can guide you from there yep okay awesome cool yeah thanks for calling in man all right ryan thank you for everything appreciate it look man I love seeing younger people kind of approach things this way

because they have time. They got youth working for them and this process works so well. He's consistently training and that's a big part of what he's doing. It's like inevitably he's going to build muscle. It is going to have that nice exchange. That's right.

Our next caller is Leo from the UK. How you doing, Leo? What's up, Leo? Hi, guys. How are you doing? How can we help you? Yeah, you guys can help me When I wrote that question

I was kind of a doubt just to maybe paint the context a little bit I was a long time ago when MAP's bands came out on your show talking about MAPS band back in the wife when I was living standing the countryside in Scotland and then afterwards moving into the city and having a gym

sort of was pretty transformative, starting using free weights instead. So it was like epic in that sense but I also learned a lot from my personal trainers and my own personal trainer that got there in Capoeira and helping others with their strongest

motivated me to go into personal training as well as nutrition coach to help people towards better lives really and you guys always inspired me very much onto that journey and reason why I posted that question is at the time when I wrote it I was kind of in doubt

about it so let me go to the question and I'm going to some updates as well to some of the things and numbers since I wrote it in because it was a few weeks ago. So I have a client that I'm currently having for my nutrition coaching program that I'm doing for my assessments to get qualifications in there. And her goals are weight loss and eating more healthier. So, my estimate of a caloric intake was something like around 2,200 calories roughly, 2300 in a macros.

A protein, though fluctuated quite a lot when I did the measurements. It was pretty inconsistent between 60 to 135 grams of protein. And the weight started off at 126 pounds. and body fat percentage about 25.6 and originally in the conversation started that she wanted to get back to the weight that she had back when she used to live in Brazil before the pandemic

where she weighed about 114 pounds and she was doing a lot of cardio, Pilates, being a very fit and active person when COVID hit, she started lost track of the entire thing particularly with the circumstances with her dad at the time getting seriously sick and she put on a lot of weight at the time

about how much was that is 66 kilos that's about 122 pounds when she then came to the UK and went to a gym to do strength training over the course when I met her she's now down to our

126 pounds with that body fat percentage is 25.6 but I started thinking a little bit about even just reducing it one to three percent would put her into a much healthier range rather than much further and um i was thinking of like doing just a more gentle cut of like 200 to 300 calories maybe that's more maintainable for her um over the course of the program that i have with her

which is eight weeks overall by the time i think uh it was already into the second week or so um and introducing the mindful eating really and get her also into some things like walking after meals and eat with the mindful eating as well not eating in front of devices and making sure that she tracks basically her cut of 200 to 300 calories I didn't want to do a drastic cut like 500

because I think there might be a bit too much what's my concern and I think that would put her more into that healthier body fat percentage range like 22 to 24%, but even just a small reduction would be good. But I started thinking of the numbers and I sort of think it's pretty impossible for her to really do much weight left because she's gained so much muscle over the time, at least 15 pounds, I'm going to guess, compared when she was the cardio person to the more

like body split person. So there's an update that she's been doing so far on the coaching program. She actually has been implementing mindful eating, delaying sweets and treats and enjoying an onion at very special moments, cutting snacks and all that. I didn't even before devices at breakfast and dinner. At work, it's difficult for it because she works for the NHS, which is the national health service in the UK. And I did encourage that we eat more protein and increase her water intake from just 8.8 ounces

to 70 ounces, so almost two liters, and she's doing much better without headaches, but she had a bacterial infection just recently had to take antibiotics, and also was just on holiday last week, so I haven't seen it yet these past few days because of these two scenarios, so I hope she's doing fine.

I do check in here with her regularly to just see that she's fine. Now it's more like making sure that she eats healthy, but also improves her gut health after the cause of antibiotics, and maybe wait a little bit with the overall progress on the weightless until we sort of rebuilt that. Just to say, her current car, like, intake is like 1900 calories. These things are ready to be on track with tracking. I've got to check how that went during the holiday because she wanted to try to maintain

it that time. And there were those setbacks with the antibiotics. So my basic uncertainty, because I was a bit of a doubt, is, is any of that what I'm doing actually good or sound or should I consider changing course in some things and I don't know think about it or because ultimately it's about her and her goals really in the end. Okay, so be more specific with your question. What is the question exactly? She wants to lose some body fat or she does, but he wants to know the steps that he took to get her to where she's at right now basically. dropping down a $1,900 was a sound strategy

of what he's been doing. Is that correct? Yeah. It's basically, my uncertainty was, I just wasn't exactly sure when I'm doing just the 300 cup

would be the most ideal for cutting down to the lower body percentage but also like introduced mindful eating. That's fine. Yeah, you're fine. You're fine, Leo.

What I'm, what I'd want to know is how is she feeling is she does is she feel satisfied on those calories is she doing a good job of being consistent with it and then the the probably the most important thing based off of what I heard you say is her consistency around hitting her protein intake because if she's strength training and she's really inconsistent with the protein and you're cutting calories we're going to probably lose muscle and that's not ideal and so in that case I would be like I'd lower her to bumper calories a little bit or at least continue to to speak to her like we got to hit our protein we got to hit her protein okay because that's

yeah because the one challenge you might have because i don't think there's anything wrong with what you did i think it was very logical i think it's a good strategy i think if it's working out it's good but i did hear you say that when you had when you were tracking her protein she was really inconsistent with it all over the board and it sounded like she she's lower than she's higher more often and if you put her in a calorie deficit and she's also not hitting protein consistently then she might lose a couple pounds, but she's probably going to lose some muscle, too. So it's going to be really important

that she consistently hits her protein intake, too. Oh, okay. So that's what I would be communicating the most based off of what you've told me. But I think you're doing, your strategy is totally fine and okay and logical and good. But right away, what jumped out to me

was the inconsistency around protein and we're also cutting this girl. So if we're cutting her calories and she's missing protein, you can almost guarantee she's going to lose muscle too. Okay, okay, that's a good awareness. Mm-hmm.

But all in all good. I mean, everything, I think you, very, very logical, good job. But I would be, I would be really hammering that home. We got to hit that, especially in a deficit. In a deficit, she could even afford to have more protein than we have. It's more important. Yep. Mm, okay.

Yep. Okay, I see what you mean? Literally protecting a muscle. Yes, yes, yes. That becomes the most important. You got her strength training, right? So she's lifting weights. She's doing a good job.

You're in a reasonable calorie, but you are cutting her because she wants to lean out a little bit. But if you cut her and she doesn't hit her protein, she's going to lose muscle too. So you've got to really drill that home to her. We've got to hit our protein. We've got to hit our protein. In fact, it's more important if she's always consistently low.

And let's say she's at 1,800 calories and at 6 or 7 o'clock at night, I would allow her to go up in calories just to hit her protein intake because I don't want to lose her muscle. Yeah, that's a good point. I'm going to try to get her to do a few more food journals for me to actually show me what intake has been. Yeah. As of recently, particularly after the course of antibiotics,

if I had thrown off anything. Yeah. She wanted to try to reduce some more alternative choices in desserts, like high protein mooses, like these are ready ones with higher protein content. Yeah. And she says she seems to be enjoyed. those how much protein that always is, I need to check really

with her. Yeah, yeah, yeah. Let's find out where that is at, and that's the big thing I think I would speak to her too. Okay. Yep. Other than that, you're doing good. Lee, are you in our trainer form with all of our trainers? No. You got to get you in there.

Really? Yeah. We'll put you in there. Yeah, yeah. That way you... It's a good network for you. Rift with. Yeah, so when you have challenges like this, you can bounce ideas just like you just did with us right now with of us and the trainers. Okay. Yeah,

that might be helpful. I'm not the most active person on Facebook. Primary because I had more than the pressure issues with it. But I might see my best if there's some challenges that maybe get in there. Yeah. In that sense. Just on the side of the coaching part, can I just ask you a quick question that's really short?

Yeah. Sure. here. I'm going to be working in my own gym very sooner a couple of weeks time but I have the gym instructor parts to start working there. At some point later on I want to probably consider going independent and my basic question is what single advice would you suggest for me to take while being in that environment to make the most of the experience of developing myself? I personally would not go independent until I'm the top trainer or at least top three trainers in the in there meaning you have one of the

fullest schedules you're making the most money because if you if if you have a hard time working for a company and getting yourself to be number one or number two going on your own is a lot more marketing yourself is very difficult very difficult i mean my whole career this is what i did was train trainers and rarely ever if ever did i see a trainer that wasn't a top three trainer in my club go off and go independent and have more success than where he was currently at the gym with me. Now, the guys and girls that were my top one, top two trainers, and they went and did their own business, they had great success. Justin's an example of that. But trainers that were not my top trainers that thought going on their own was a good idea or good training, they tend to all fail.

So make it a goal to become the top guy in your gym with the resources that you have from somebody else's Jim providing for you before you go out independent. Get all their forms and all their systems and figure all of that out before you go on your own because you're going to have to replicate that. So just keep that in mind. Okay.

Okay. Really built myself, make myself indispensable almost. Yes. Yep. Yes. Really learned and it's in box. Yep. Yep. Yes. You got it. Yep. Okay. Yep. And then lastly, get in our course because that's

what we teach. We teach the business side. So inside our trainer course, that's what we teach, is the building the business. So that would be the last. I'll cut a lot of time out of just guesswork for you. Okay. I wasn't sure what I should sign up for the course at this stage, because I wasn't sure how I'm at this stage with currently doing my certifications as PT and nutrition coaching at the moment, which is an integrated program. It's literally just doing one by one and I wasn't sure whether I'm trying to do your

coaching program at the same time. It's at your pace so you could do it simultaneously or you can wait until you're afterwards but my suggestion is definitely go through it before you go try and go independent because you're the advice we give in there is specifically two trainers that are trying to build their business. So you can do

it simultaneously because it's at your pace. You watch the videos when you have time but if you have a lot on your plate and you feel like that's too overwhelming. Well then wait until you're done and then then add our course but you absolutely should go through the course okay cool okay I came in mind and all right Leo definitely do it um with a lot of question um just the timing okay all right all right thanks for calling in man yeah good luck to stay in touch leo good luck brother and thank you very much again as well um i just want to know to say

your podcast has been life changing for in many levels it has helped me i'll say you can help my parents as well getting healthier and helping with my dad's with diabetes. And also, Sal, your current journey that you're doing with the series is absolutely impactful that you're choosing to take faith as your focus and really making it for something higher like God. Really, I feel like it's something really impactful that a lot of people need to see, need to feel and you just need to listen to as well because there's so much loss I've seen so many sectors and you're bringing in faith really into the journey of fitness

even as such a profound impact thank you I appreciate the answer now thank you so much thank you man okay thank you very much guys you have good one appreciate your time bye right yeah of all that the most important thing to take away is for trainers watching, which is what you said, if you're working in a box, a big box, or you're working in a studio as a trainer, and you're not the top trainer, don't even consider going off on your own. Because you've just, you've multiplied the challenge of building your business times a hundred. I'm not exaggerating, by the way. It's literally, I've never had a trainer.

A hundred times harder to build your business. I've never had a trainer. who was not the top, at least top three, okay, at least top three in the club, go off to have more success independent than they were already having inside the gym, the commercial gym. That's right.

If you can't figure it out in there. No, it's exponentially more. In fact, I'll even say this. There have been top trainers in boxes that have a hard time. That have gone out to try to do it and they couldn't. Yes.

So that's not even a guarantee. That's right. That's right. Look, if you like the show, come find us on Instagram 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 Superbundle 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 performance. With detailed workout blueprints and over 200 videos, the RGB Superbundle is like having Sal, Adam, and Justin as your own personal trainers, but at a fraction of the price. The RGB Superbundle has a full 30-day money-back guarantee, and you can get it now, plus other valuable free resources at mindpumpmedia.com. If you enjoy this show, please share the love by leaving us a five-star rating and review

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