Mind Pump: Raw Fitness Truth - 2696: 6 Ways You Are Destroying Testosterone (Listener Live Coaching)

Episode Date: October 1, 2025

In this episode of Quah (Q & A), Sal, Adam & Justin coach four Pump Heads via Zoom. Mind Pump Fit Tip: 6 Ways to Destroy Your Testosterone. (2:38) Classic bad dad mistake. (26:56) The dangers of daily plastic exposure for kids. (29:45) Net positive or negative with these GLP-1 weight-loss drugs. (35:13) The more you know. (38:40) Shout out to @mdmotivator on Instagram. (42:01) Stay hydrated out there! (44:06) Billionaire chat.  (46:01) The grass-fed market is exploding! (51:23) #ListenerLive question #1 – Do you have any go-to methods or overlooked strategies for improving grip strength in the general population clients? (53:24) #ListenerLive question #2 – I am starting to get bored in the gym and want a new workout routine to switch things up.  Can you point me in the direction of something that would challenge me and still be fun for me to do? (1:03:37) #ListenerLive question #3 – I’d love to follow up on your first round of advice and get your guidance on breaking through this plateau so I actually look different next year. (1:12:18) #ListenerLive question #4 – Any advice on how I should train when I’ve been dealing with a chronic injury? (1:23:01) Related Links/Products Mentioned Ask a question to Mind Pump, live! Email: [e-mail] Get your free Sample Pack with any “drink mix” purchase! Find your favorite LMNT flavor or share it with a friend. Try LMNT risk-free. If you don’t like it, give it away to a salty friend and we’ll give you your money back, no questions asked! Visit DrinkLMNT.com/MindPump Visit Butcher Box for this month’s exclusive Mind Pump offer!  ** Available for a limited time, a curated box pre-filled with Mind Pump’s favorite cuts — no guesswork! Butcher Box members who sign up through Mind Pump will receive: $20 OFF their first box, Free chicken breast, ground beef, OR salmon in every box for a whole year! ** Flash Sale: MAPS Performance 50% off! ** Code ATHLETE50 at checkout. ** Mind Pump Store The Link Between Sleep and Testosterone Effect of partial and total sleep deprivation on serum testosterone in healthy males: a systematic review and meta-analysis Examining the effects of calorie restriction on testosterone concentrations in men: a systematic review and meta-analysis Mind Pump #2690: The NEW DIET Everyone Is Using For Fat Loss How a sedentary lifestyle reduces testosterone levels in men Correlation between serum zinc and testosterone Cortisol and testosterone dynamics following exhaustive endurance exercise Childhood plastic exposure could be fueling obesity, infertility, and asthma Lilly's oral GLP-1, orforglipron, demonstrated meaningful weight loss and cardiometabolic improvements in complete ATTAIN-1 results published in The New England Journal of Medicine Ozempic’s hidden pregnancy risk few women know about A Runner Shattered the Stroller Mile World Record Baby strollers for Rolls-Royce Cullinan In Memoriam: The 31 Billionaires Who Died Over The Past Year Visit Luminose by Entera for an exclusive offer for Mind Pump listeners! ** Promo code MPM at checkout for 10% off their order or 10% off their first month of a subscribe-and-save. ** Mind Pump #2659: Eight Ways to Build a Crushing Grip & Strong Forearms & More (Listener Live Coaching) MAPS Prime Pro Webinar Trainer Bonus Series Episode 3: Assessments That Sell Training Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned 𝐙𝐚𝐜𝐡𝐞𝐫𝐲 𝐃𝐞𝐫𝐞𝐧𝐢𝐨𝐰𝐬𝐤𝐢 (@mdmotivator) Instagram  

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

In the intro, we talked about fitness and fat loss, muscle gain. Curtain events, family life, it's good time. By the way, if you want to be on an episode like this, send us your question. Send it to live at mindpumpmedia.com, and we might pick you. Now, this episode is brought to you by some sponsors. The first one is Element. Element is an electrolyte powder. It's high in sodium.

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And we'll get that shirt right out to you. All right, real quick, if you love us like we love you, why not show it by rocking one of our shirts? hats, mugs, or training gear over at mindpumpstore.com. I'm talking right now, hit pause, head on over to mindpumpstor.com. That's it. Enjoy the rest of the show. Fellas, low testosterone sucks.

Low libido, low energy, low motivation, zero gains, no muscle. You even gain more body fat. Did you know there's six ways that you could destroy your testosterone? One of them you're probably doing right now. So stop doing it. Get your testosterone up where it should be. We're going to talk about the six ways. backed by data that will crush your testosterone.

Let's get into it. Put down the bowl of soy. So there's six, and the last one, when we get to, is going to be, I'm going to have you guys guess. I'm going to say this right now, just so people, a little cliffhanger. The last one is back. They're all backed by data. The last one's very controversial.

So wait until we get there because it's going to blow your mind. Spicy. All right. So let's start out with the first one, which is poor sleep, getting poor sleep. Arguably the king of all these. Biggest, biggest. Well, I'm going to bring up some data. So I did a little research on all of these.

And I knew of these, right? I knew that these ones that I listed, except for number six, which I would have guessed, but when we get there, it'll blow your mind. I looked up, what does the data actually show? How much testosterone does poor sleep actually affect? So we have partial sleep deprivation and chronic poor sleep. Both of those have an effect on testosterone. So partial sleep deprivation is just restricting sleep to four to five hours per night for

several days. So, you know, three, four days of bad sleep. Okay? 10 to 30 percent. So 10 to 30 percent will lower your, it'll lower your testosterone by that much if you just have like a few days of not great sleep. So you go out, you party with your buddies over, you know, Vegas and you're going to come back with crappy testosterone. What about in the short term, Sal? Like, I know that when we're like sleep deprived, just that we have like this spiking growth hormone, right? Which evolutionary probably to keep us up to find the hunt because we're starving, and that's why we wouldn't be sleeping through the night. We'd be still, because we need food. So there's an initial spike in growth hormone. Do we also get an initial spike in testosterone? I don't know if there's

an initial, no, I don't think it's growth hormone. I think you see a spike in cortisol. Cortisol gives us energy. Oh, I thought we also had a spike in growth hormone. No, growth hormone would come from fasting. So you would be fast. You would, but not poor sleep. Okay. Yeah, yeah. So poor sleep crushes growth hormone. So poor sleep kills all the anabolic hormones, all the hormones that are pro, you know, even in the short term. Even in the short term. There's not this initial like spike to help you. No, you get a spike in cortisol. Yeah. And cortisol is an energy hormone, but it burns everything, right? But, but I do have a study here that

looked at one night of poor sleep would lower by 15% just one. Wow, that's a huge. Yes. Just one bad night. So it's a killer. Chronic poor sleep lower zip close to 50%. Yeah. So cut your testosterone in half. So obviously the chronic's going to do the most damage because that'll basically, I mean, you're going to reset your testosterone at that low amount. That's right.

Yeah. And here's the thing with testosterone, it's very react. All of our hormones are somewhat reactive. Testosterone is a very reactive to your environment type of hormone. There's studies that show that if a man wins a game. It doesn't matter if it's a football game or chess, that it gets a little spike in testosterone. If he's in a room with other men and there's an attractive woman in the room, there's some studies that show that testosterone will spike a little bit. If he loses a game, being competitive, or if he feels defeated or whatever, you see a drop in testosterone.

It's very reactive to your environment, natural testosterone, at least. If you're on replacement therapy, well, it's always going to be there. but this is just how testosterone works. And testosterone is a very important hormone for both men and women. But we'll just talk about men. When your testosterone is low, you don't just lose muscle mass. Everybody understands that, right? Like you lose muscle.

That's true. And strength, that's true. You also lose motivation and drive. Think of testosterone as like the dopamine hormone. When it's low, you just don't feel like doing much. You feel tired and weak, depressed is quite common. Depression is much more common of low testosterone. It's a terrible feeling.

You ask any man who's gone through a bout of low testosterone, and they'll tell you, it's not just about the muscle. Yeah. Oh, it's terrible. Oh, no, I'll tell you right now, that was the worst part during that period of time was just the pure lack of drive and motivation towards kind of anything. My productivity around work, my motivation to help clean around the the house to get up and go lift like it just the drive was not there at all really really tough

when you're down in that position to try and get out of it you know that's where i do think things like hormone replacement therapy play such a huge role to help somebody who's in that kind of that spiral down from low testosterone really tough to tell that person to do all the things when they lack that initial drive to even do any of it and aggression a lot of people think testosterone is tied to like being aggressive or violent that's not true assertiveness, it would be connected to testosterone. Assertiveness is just kind of standing up for what you believe to be your right or... Not being a pushover.

Not being a pushover. But low testosterone can actually cause aggressive antisocial behavior. High testosterone, not connected to that. Now, we don't know what crazy levels of testosterone would cause, like what a bodybuilder would use. But when we're talking about healthy levels, even at the upper ranges, it actually is a man that tends to be happier and more. more calm. When you're more balanced hormonally, like when you're low testosterone, you're overreactive and more emotional.

Yeah. This was, there's a bit of a misconception around that. In fact, I was just talking to my brother-in-law about that, is that this idea of testosterone causes you to be angry, irritable, aggressive, all the stuff. And then I was like, no. In fact, low testosterone can cause you to be all those things as much. Really what it is is, you know, more testosterone. having lots of testosterone to me is like a healthy amount,

not abnormal like above, is like it makes you just more of the person you already are. Like if you're already a giving good-hearted, sensitive good person, you get on testosterone, you're more of that person. You got more of the energy and drive to do that. Just the confidence, yeah, you're supporting that.

And if you were an asshole before and you take it, you're probably more of an asshole, but you're more of who you already are. It's not the testosterone in itself. That's changing that. Well, when you're talking about natural, with the natural ranges. Yeah, I'm not talking about superficial. I'm not talking about the bodybuilder who's taking.

And I think that's where people get. That's a different thing. That's where we see the misconceptions is the... Because this is what we were talking about. My brother and I were talking about HRT. We were not talking about, you know, bodybuilder dose. In fact, very low dose is what I think 100 milligrams, 150 milligrams. Like, no, that is not even going to put you above the upper limits.

You're going to be in the healthy range. Keeping you in the healthy range is a far better strategy than being in the low range. Here's another one. A lot of men don't know this, but eating too little. Eating a low calorie diet is a surefire way to lower your testosterone. Now, anybody who's ever done a prolonged cut would tell you, oh, this, I felt this. Like my calories were low after week six or whatever. You're not anabolic. No, it's not. And so I got some studies here. Acute, so short term under eating, so two to seven days of severe caloric restrictions. So a thousand calories or less. reduces testosterone by 10 to 20 percent, okay?

Moderate restriction. So half of your maintenance calories for two to four weeks can keep it that way, about 15%. Chronic under eating can bring it as low as 40 to 50%. So this is somebody who's eating about 15 hundred calories a day for longer periods of time, weeks and weeks and weeks, and you'll see it cut their testosterone almost in half. Imagine being a really overweight male working out and also cutting your calories, how difficult that is. And now you just made it even more difficult to build muscle.

Because you have a lot of people that decide, you know, hey, I'm 50, 100 pounds overweight. I want to start getting in shape. I'm going to start lifting weights. I'm going to go for runs. And I'm going to cut my calories. And using that as a strategy actually makes it significantly more difficult, not just because you're in a calorie deficit and it's already hard to build muscle,

but then now you're also impacting testosterone levels. That's right. One of the reasons why I would say reverse dieting and getting, into a cut properly, meaning you're not in these super low calories, right? You kind of build up your, for lack of a better term, metabolic rate, you build some muscle, you build a nice base, your calories are up higher. Now you can cut your calories from a higher place, right? This is the strategy with what's known as a reverse diet, right? Rather than just taking somebody who needs to lose 30 pounds and just cutting their calories, we'll say, look, first let's focus on building

muscle, getting you strong. Let's see if we could slowly ramp your calories up. Have you gained no, nothing significant on the scale maybe see some body composition changes because you build some muscle maybe you burn a little body fat and then your calories or your metabolism again for lack of better terms

seems to be reacting well and we get you eating more then we can cut from there one of the reasons why I think that's so successful aside from the reasons we typically explain on the podcast like it's more sustainable

you fall at a caloric place that's easier you're not eating so low calories is because I think it's better for your hormones You're not hammering your testosterone. You've got good insulin sensitivity. Like your growth hormone is good.

Like we maintain more of an anabolic hormone profile. Because when you go into a cut, which is catabolic, you go into a really low calorie situation, especially in combined with like a lot of exercise. You start, your hormone profile starts to look not that great. And then you get this crazy plateau. And you're like, why can I build any muscle? Why can I burn any more body? I mean, if you're telling me that you're losing potentially 15.

20% just by being in a chronic deficit, right? Meaning somebody who's in a, like, which is what happens is somebody who's really overweight that starts to cut calories, by itself is lower in 1520. That's not even adding in the person to decide they're going to run every other day and also lift weights. And adding that extra stress in that low calorie, I would probably make the guess that it's going to affect it even more significant, which also potentially would affect sleep in recovery too.

Oh, so many things. So it's just like this snowball effect. Hormone profile is so important, and I don't think it's talked about enough when it comes to trying to change your body composition. I mean, health, of course, but let's talk about body composition. A hormone profile that is not ideal or it's way outside of what would be considered ideal for good body composition, so like more muscle, less body fat, kind of an athletic build. If your hormone profile is thrown as really not great, it is hard. you are it's a tough tough battle and you can put yourself into the kind of skinny fat category because your hormone profile is just not that great I mean you take somebody with

a poor hormone profile and just change it even if you do it medically and suddenly you see their body start to respond so this is something that we need to consider you know when especially coaches and trainers when you're putting your client these really low cuts and you're beating them up with tons of exercise by the way a lot of these coaches that do this get their experience working with bodybuilding and physique and bikini and fitness competitors who take anabolic steroids. So they don't, they don't see this because their, their clients, hormones are artificially high. So to them, it's like, what do you mean? I put her on an 800 calorie deficit and beat the crap out of her and she got shredded. Why isn't it working on Ms. Johnson?

Well, her hormones are starting to respond to it, whereas your other clients, they're artificially keeping them kind of high. You know? Next up, seditary, being sedatory. So, Being sedentary, even short-term in activity, like bed rest, about 15% reduction in testosterone. Now, is that just due to lack of circulation and blood flow and, I mean, what is the sedentary part? Why is that a cute impacting hormones or the hormone? Or are you basically sending a signal to your body? We don't need to do anything because we're not doing. Okay, so like, why do we need this?

If you think of testosterone as a driving hormone. It's a driving hormone that's anabolic. Right. It's like why do we need to do anything or why do we need more of this because we're not doing anything. Yeah, your body's adapting because if you're in bed rest for three days, you'll lose muscle. Your body will lose muscle very quickly if you don't move. So I think that's part of that. Chronic sedatory lifestyle, long term, like 2,000 steps or less a day for months or years.

You're looking at 30% lower testosterone. Okay, you just said 2,000 steps a day. the average American is only at like 35, 4,000. So, I mean, that's not, that means a vast majority of people probably fall in that category. That's right. That's right. And, you know, 20% lower, so I said 30, 20% lower, like, that's the difference from a man being at 700 versus 500.

That's a pretty big difference in how that feels. And you know this if you measure your hormone levels, you know, it makes a decent difference. Now we're going to get into nutrient deficiencies. There's two common ones that have the largest impact. on testosterone. We'll start with the first one, which is too low of vitamin D. Yeah.

Too low of vitamin D. Now, vitamin D deficiency is relatively common. It's not that uncommon in just the average person. Did you watch the doctor that I sent over to you that had the controversial take

on the vitamin D supplements? Oh, I forgot. I did watch it. And so her argument was, it is less to do with the vitamin D and it's actually just being exposed to the sun and what the sun provides for the body.

terms of vitamin D versus supplementing for it. So she believes that we, and again, you'll have to dive in through some more of her stuff, but it was sent to me a while back and I kind of went down the rabbit hole of her content. I thought, this is an interesting take. And she thinks that the whole idea of supplementing for vitamin D is kind of, is a moot point. And the thing that is more beneficial to that person is actually getting the vitamin D through sunlight.

And that's what's actually. I would agree with some of that. I think if you could get it. No, I thought that was interesting, that's why I sent it to you because I thought it's an interesting take. And I'm not like, I don't have a hard stance of like, no, this is wrong. Vitamin D supplements is the way to go. It's like, hmm, maybe there's something there. I think that there's some truth that if you get it from sunlight, that's probably the best way.

But even if you look at natural intakes, like you go to the northern European regions where they had very little sunlight for months on end and they would eat, you know, Just basic foods that they eat for thousands of years, like cod liver, which had vitamin D would solve a lot of these problems. And vitamin D supplementation does reverse the low testosterone that comes from vitamin D deficiency. There's probably other characteristics, you know, that they haven't, like, quite pinned with getting sunlight, you know, with your cells benefiting from that. But, yeah, who knows? But it's still better to supplement than to be deficient. I know it's anecdotal because it's, I'm talking about my own personal experience. But I have to, in order to get my vitamin D levels up, I have to supplement quite a bit, right?

So even 5,000 I used, wasn't doing it. I had to take like 10,000. But I have to say that the supplementing, it never really made me feel different. It made me read different on the test. Oh, right. But, and I recently, you know, since we moved to the new place where I have a pool, I am outside at that pool. You feel different. Yeah.

And I feel, I can feel different. Sure. I feel the energy. Sure. and so that's why when I when I like you're charged up like a battery it does so uh well there's so many more benefits well as I'm saying maybe maybe there's more obviously more going on than just the vitamin D argument there but I've never been I've never supplemented vitamin D and actually went like oh I feel different but I 100% have felt the difference well I'll give you an analogy it's like uh the benefits of

eating breakfast lunch and dinner versus the benefits of eating it with friends and family both of them give you the nutrients same food same calories same nutrients one of them has more health benefits because you're with friends and family i think being outside there's so many other benefits to being outside and seeing the sun right uh circadian rhythm all that probably makes me sleep better that's right that's right versus just the one aspect of it right which that makes and this has made its way through like is the silly thing but there's somebody else that like just did a video about like perennial sunning oh my god justifying it is like it's got a small mucus lining lining so therefore it absorbs more of the suns by the deal.

People who talk about that. They're still selling this, dude. First of all, I don't understand the perineum, by the way, is the area it's in your in your coin. It's just say, yeah, okay. Yeah, I'll just say it. I don't even know, they can't even make an evolutionary argument for it. When would your, when in nature.

When did our ancestors just, you know, stick their butt up there? First of all, that would make you extremely vulnerable to like, parents. Yeah, I would think so. I don't see cavemen like. I seriously think, you know, my theory around that is. My theory is that's... Because it's wild and extreme. It's influencers who literally want to just put their butt,

like, show everyone there. I think, I think so. I think they're seriously like... I think you're right. There's a little bit of weirdness there. And they're coming up with stupid. I just found it funny. Anyway, low vitamin D.

Mild deficiency, about a 15% reduction. Chronic deficiency, 30%. So a big difference in testosterone levels from low vitamin D. Wow. So, all right, zinc is the next one. too low of zinc. Low, zinc deficiency isn't as common as vitamin D, but it's common enough to when a man has low testosterone.

One of the things that a good doctor will do is test and see. Maybe you need some more zinc in your diet. Mild deficiency, 10 to 20% reduction, chronic deficiency. Here's a deal. If you have a chronic deficiency in zinc, your testosterone tanks, totally tanks. Between 40 to 70%. Wow. So, yeah, zinc is, why so much more with zinc?

It is essential for testosterone production, absolutely essential. Wow. So if you're chronically deficient in zinc, like, good luck. Is magnesium tight to that a lot of times? You want to have a balance. Yeah, like you balance with it. I'm sure that's why oysters are so good for your sexual health. Yeah, that's why you're talking about it.

High in zinc. Oh, interesting. Is it one of the highest, like nutrient dense zinc-wise? I don't know if the highest, I can look it up. I believe, I believe it may be. That's funny. This is why it's tied to it. Yeah, look at foods that are high in zinc.

even know. I just know pennies. That's why I like pennies. It's a pastime of mine. I don't think pennies have zinc anymore. I think they have zinc, yeah. It used to be copper. Yeah. Oysters are famously high in zinc.

Higher concentration of the mineral than other foods. Let me find... Yeah, give me like top five, because I'm just curious if there's anything else that we would typically find in our duck. Because as far as I know, that's like the universal libido... Okay, so oysters, meat, nuts, dairy products, eggs, pumpkin seeds, fortified cereals.

Fortified cereals, you guys. I like that to eat my pumpkin seeds. Rentals. You know, you know, there was a, there's a supplement called ZMA, zinc, magnesium, Espartate. It's been used by, you remember this. Yeah, it's a body builder staple, right?

Forever. And one of the reasons why some men literally, I have a cousin that uses ZMA, and he's like, man, every time I take it, it's the zinc. Yeah, it's got to be the zinc. Yeah, it's got to be the zinc. All right, the last one is the guest.

Oh, I got it. Here we go. I got a guess. Everybody has a guess. You guys. Don't ruin it. Don't ruin it. No, no, no, no.

Can you just let us guess? And then you can give us hints if we're all wrong. Okay. I'll let you guys guess, but I'm just going to say this. It's going to cost some controversy, but we got paid out to support it.

Let's get controversial. My first one's not controversial. It's over-training, working out too hard. Oh, yeah, that plays a fact. It's more specific than overtraining. Okay. So I say poor relationships.

Okay. I'm going to say losing your job? No. No, you guys are all, you guys are wrong. Okay. Doug was the closest. Oh, okay.

Oh. A study reveals, this was published in the European Journal, European Journal of Applied Physiology, okay? They compared long term, ready for this? Running? Ready for this, you guys? It's going to piss off a lot of people. It does support a lot of what we've been saying for a long time, so that's all.

Oh, good. They compared long-term endurance runner. Oh, yeah. Wait, wait, it gets better. Ready for this? Uh-oh. With sedentary men. Whoa.

They compared people who did a lot of endurance running to guys that did nothing. Wow. And their testosterone were similar. About the... 41% lower. 41% lower. Is that not crazy? So what they say, you want to hear what their...

By the way, they tested a couple things with this. They looked at... Well, there's two major factors that we've already talked about. Huh? Like weight train or is it's pure endurance? No, these are just runners. These are just guys that... Well, they're going to create the calorie deficit that way because they're moving so much.

And then the repetitive pounding on the joints, it's probably put them in this recovery trap where they're not ever recovering because they're low calorie and they're pounding on the body for long periods of time. And they go beyond that hour distance where now the body is like, oh, switched all the way over. So here's what they did. And the pairing down a muscle. They tested their, well, that last one. So they tested their testosterone levels lower. Then they tried to stimulate testosterone by giving them HCG, I believe, is what they gave them, right? Which is a, it mimics leutonizing hormone.

So when your body produces a leotinizing hormone, you produce more testosterone. So if you give HCG to a man, he'll produce more testosterone. The endurance runners, when they gave him HCG, they responded less to the HCG than the sedentary men. So not only do their men, the bodies produce less testosterone at rest, they also responded less to the, Why would you respond less to the HCG? They argue. This is what the researchers were arguing. Do you a downregulate?

This is what the researchers were arguing. They don't think it's really a negative. They think it represents an adaptive trade-off where lower testosterone helps prevent excess muscle mass that would hinder endurance performance. It is an adaptation. In order to be really good at endurance, if that's the main sign and signal, and you, just want lots of endurance. You don't want that dense tissue on you. You don't want to carry a lot of weight. Too much muscle mat. Look, first of all, as muscle cells grow, it is more difficult to deliver oxygen to them because the surface area, uh, ratio to the total area of the cell becomes disadvantageous.

So a big, strong muscle. They demand more oxygen and you're using so much. That's right. So big muscles, bigger muscles are stronger muscles. Bigger muscles have less endurance, though. They're just less, they don't, they don't able to produce as much enderobic. Yeah. That's right. So it's adaptation. So like we've said before, lots and lots of endurance training is a competing signal and it tells the body to pair muscle down. And part of that adaptation is lower testosterone. So these men who were active, who are running in comparison to sedentary men had lower significantly. That's wild. We just did a commercial for not running right now. You know? Now there's health benefits. Sure. You combine it with strength training appropriately.

I think it's also dumbed. And you actually eat in a caloric surplus sometimes. And I also think it's a good idea. I don't think it's a good idea to have no endurance. I think that's also terrible for health. And I'll be very clear going on the record for saying that. But yeah, if you just run and that's all you do, you're going to hammer your testosterone. Wild.

Isn't that crazy? That is. More justification. I thought that was pretty cool. Anyway, I got a funny story to tell you guys. I did such a, just a bad dad thing. Oh, boy. Yesterday.

This is like classic dad stuff. Like, you know, dad's listening right now. I'm sure we've all done this before. You think you're going to do something and you think the reaction is going to be funny. And then you end up terrifying the heck out of your kid. Oh, no. Yeah, dude. So my kids are, my little ones are super excited for Halloween, especially my two and a half for a little.

Papa, Papa, it's almost happy Halloween. Every day she tells me that. She calls it Happy Halloween. It's almost Happy Halloween. and she's so psyched and she's going to be a bunny and she's worn the bunny costume now a few times in the house

my son's going to be Godzilla he's got a Godzilla costume they wanted my wife to be a llama for some reason what I don't know poor Jessica of all the animals ugly ass llama Is she really going to do it?

Yeah she's really going to do it? So because my son is going to be Godzilla he wants me to be Godzilla's friend King Kong, right? So I got a gorilla suit. Oh, right. Okay, cool.

Guerrilla suit comes in the mail. You're friends now. Yesterday. You tried it on. You scared your kids, dude. I saw it, and I'm like, oh, this is great. So I told Jessica, I said, honey, get the phone ready. I want you to record it.

So I go in the bathroom, and I put on the full suit with the mask and everything. Oh, God. And I come out. Boo! Ah! My daughter, bro. Traumatized her. Oh, my God.

And she was just crying. And then I take the mask off and she's still upset. And then she comes to me, and she's like, but, wow, you scared me. That wasn't nice. I'm like, I'm sorry, honey. I don't like your costume. Oh, honey, I'm so sorry. Now you're not going to be able to wear it watch.

Oh, my God. Oh, my God. What a crap. You know, I, no, this falls in that category of sarcasm sarcasm on children. Yeah, I don't teach your kids. Yeah, they just, it doesn't land the same way. For your brain processes it, oh, this is funny, playful.

But their brains don't process it the same way. And so anything that you think is fun and teasing is not. What did I think was going to happen? What an idiot. I know. She's two and a half. I mean, looking back now, it's like kind of, duh, aha. I thought she would kind of be like,

and then I'd take the mask off, ha-ha. But she just too bad, she immediately was just terrified. Ran behind her mom, and I just felt so bad. Well, now let's see what happens if you could even put it on now. Well, I showed her, and I said, I'm going to put it on in front of you. And I think what I'm going to do is walk around with the mask on

because it's a mask that really scared the hell at her. Yeah, yeah. Just terrified. What a dummy, dude. Poor baby. Just didn't land, dad. I've never understood people who, intentionally scare their kids.

Well, that's weird. That makes no sense to me. Yeah, yeah. Where are those kids now? And what's that? Exactly. Therapy. Exactly.

Not coming home for holidays. She's going to tell that story one day to her therapy. Why don't you like going to the zoo? Oh, my dad, what time I put on a gorilla outfit? It scared the heck on it. I mean, it happens. I feel so bad, dude. Anyway, I got a study on plastic exposure.

Uh-oh. For, yeah, this is an interesting one. So this was in Science Daily. it was from the New York, NYU Lungone Health and NYU Grossman School of Medicine. They did a huge review, and they found that everyday exposures to plastic poses lasting risks to children, so if you're exposed as a child, to heart disease, infertility, asthma, and brain development issues. So these chemicals found in packaging, cosmetics, and household items can disrupt hormones, ignite chronic inflammation, and lower IQ. Wow. Yeah.

So these are all the, like, just the plastics are supposed to. You know what I was thinking about this? Because I'm like, well, you know, we're pretty good in our house with plastics and this and that. Toys. Toys? And I'm wondering now, it's so pervasive. Make wood toys? Just plastic. You should do that.

Wood toys? Yeah, all wood toys. We actually buy a lot of wood toys. Do you? Yeah, we do. But they also have plastic. Then they have the paint all over it. Yeah.

Oh, yeah. The metal ones all had. I don't know if the paint, the paint. Yeah. I don't know about the paint all over wood is better than the plastic. And I'm wondering, my daughter loves stuffed animals. I wonder how many of, if they're, like, synthetic materials and stuff? Yeah, because what they stuff them with, I'm sure, is, like, plastic.

I mean, there's got to be, there's got to be a hierarchy of things that really make the biggest difference. One, I've got to think the way you cook and the kids are eating is far, far greater than the toys they're playing with. I would think also... Water bottles. The hair stuff and everything that you put on... Shampoos and stuff on their skins because it's a huge organ that could absorb. I think if you're checking probably those big boxes,

I imagine you're okay. You know, although none of it's probably great for you. Yeah. But, I mean, come on. You know, we did. You know, one of the best ways to, to lack of better term, detox your body from these things, is eat a lot of fiber.

And then the other one is sauna. Sana use. So we just bought a sauna. I know. That's why. That's why I'm excited to get on. And my wife's using it, having kids use it too. So she'll go with them for a little bit.

Well, I was going to ask, what is the stipulation for kids and how long they can get in there? She just keeps them in there until they sweat a little bit and pulls them out. She's not trying to, like, push the time or anything like that. But just to get them to sweat, you know, on a regular basis. It's infrared. Infrared's supposed to be better for detoxing than the traditional ones. You know, my uncle just sent me a thing on the blankets. Have you seen the blankets that are out that are popular now?

Infrared blankets. Yeah. Have you seen those sweat? Have you seen those? I've seen them. Yeah, Google them. I think there's a company called Helix. There's another company.

He was asking me about the, you know, how beneficial they are. And, you know, the one thing I told me is like, you've got to be careful with all the red light stuff out there now because there's so many. Oh, no, I'm saying infrared. Not what you're talking about. Red light therapy is different. Well, even the infrared is the same way, too. It has to be a certain wavelength to get the same effects.

No, no, I don't think so. Yeah, what you're talking about is red light therapy. Infrared, you don't see the, It's just, it's different. It just heats up the body. Yeah, but I think it, the wavelength still matters. Really? I think.

I don't know. That's why I'm asking you guys. I'm, I was under the impression it's similar to the red light therapy is that there's a lot of, you know, fake stuff that doesn't. I know it's the sweating. The sweating is what really helps with the detox. So if you're sweating, then it makes a big difference. This one you're referring to, Adam. We don't see it.

We don't see it. Yeah. What was a supplement for, because I know I was concerned about the microplastics making its way through the brain barrier, and there was some supplement, I forget, somebody to mention to combat that. Well, Cillium Husk, if you take that regularly, that's a fiber. Right. Yeah. And that'll help.

You know, it's funny? There's two supplements I've been taking forever for other reasons that just miraculously probably are saving my butt. Yeah, methylation with creatine. Cratein, and I've been using Cillium husk for probably 15 years. Yeah. I'll take like 12 capsules a day just for better digestion because of gut issues. Yeah.

So it might have saved my butt a little bit. Wow. Oh, those are the blankets right. there. Yeah, but I mean, wouldn't you be sweating inside of a blanket? Yes, that's what it's the idea. Yeah, how do you lay underneath it and you sweat your butt off? That feels terrible. I know, and then could you imagine getting it the second time?

It's all, it's our gross. Yeah. How do you clean something like that? Ew. Does it, do they throw them in the wash? I mean, I'm so curious because my uncle asked me and I'm supposed to know the answer. It's $500. No, that's a cheap one. They get way more expensive. Really? Oh, yeah, they get the thousands. A blanket? That's what, okay, so what made a sauna? What

made me right away go, okay, so there's a massive difference. There's brands that are like $500,000. Then they get up to like $1,700,000. And they, so if it's like, if it's all the same, you have to lay on a bunch of towels and stuff, otherwise you're going to get your whole bed. Well, it's what, well, it's, no, you just, it's like a sleeping bag. Oh, it is. Yeah, it's a full sleeping bag. You better be able to wash that. I know. That's, I don't know. You can wipe it down. You can wipe it down. Yeah, I think it's a plastic. Yeah, yeah. That's, okay. That's the other thing I'd be worried about is when you're using a sauna or something like that is what kind of plastics are they using in it? Because you could be releasing other, you know, chemicals in the air or on your body.

Especially in a plastic blanket like that, right? You're going to write to us now, watch. Here's how this works. I'm genuinely just asking, curious. My uncle literally just texted me this two days ago. So the fact that you went this direction in infrared and everything like that, I'm like, oh, that makes me bring that up. Did you guys see the new Eli Lilly drug that came out? No.

Doug, look up Eli Lilly. Oh, the pill form of GLP1? That's right. Oh, yeah. Yeah, look up there. It's in phase three. I think their stock, I want to look up their stock. I think it really went up after this news or whatever because it's the first, let me look it up.

Eli, Lily. Yeah, dude. The news came out and it went up like, it went up considerably, like 30%, like maybe 20. Did you buy before? I know you were talking about it. Oh, you didn't. No, I didn't. No, I didn't.

But they have. Look up their obesity, their new obesity drug that's coming out and see what that looks like. Did you find it? What does that say? Or forgoblo? All of these are such terrible names. Orphor Gilipron. I can't even say that.

Or for glipron. So for glipron. Yeah, something like that. Rolls right. You snorkeblurg. Yes. What does it say? So it's a once-a-day pill.

And does it say what it's showing in terms of weight law? or all that stuff. Oh, yeah, there you go. Scroll down. Phase three trials. The highest dose produced average weight loss of 12% after 72 weeks. That's not bad. It's not nearly as strong as the injectable versions, which are average about 20 to 25%.

But it's not injectable. But delivery, yeah. It's a pill. It's huge for mass, you know, adoption. Yeah. This is, we're going to, we're, I stand by what I said before. I think probably 70% of, of the U.S. population. it's going to be on some form I agree with you the part that I am I'm teetering back and forth on my opinion was that it would be a net positive right I believe that it would be a net positive but I'm also really concerned that if that many people take it it maybe goes to a net negative yeah there's no doubt going to be some people that higher coach make protein essential follow a training regimen like the one that we wrote that's appropriate that will have massive success and it will be

life changing for them and for that reason I think it's incredible but if it becomes that popular where everybody's ordering these things left and right pill form and just trying and doing it this may change my opinion of this being a net positive and we'll actually have more negative which would be so sad because we would then look at obesity dive but then we'll be we'll be talking about how under muscle the entire country is and how more dangerous that and we'll just have chated one epidemic for another, which would be horrible. Did you see the other news on this? There was another also published in Science Daily.

This was on September 9th from Flinders University. And it showed that there's a hidden pregnancy risk. Okay, so here's why they're saying this. We don't know what the effects of GLP1s are when you're pregnant. But what's happening is a lot of these women who are really obese, they start to lose weight from Ozempic. They suddenly become more. fertile and they get pregnant. And this is happening more than that. Well, that's kind of like a,

that's not, that's not weird or strange. No, but then they're on OZempic and they're on it and they don't know that they're pregnant for the first, however many weeks. And so they're like, you need to give, you need to tell, they're recommending that women are on contraceptive or, or actively not trying to get pregnant while they're on Ozempic, because they don't know what the effects would be on a developing on a, interesting. But yeah, there's a lot of women that are like suddenly like, oh my God, I'm pregnant. Yeah. You know, I miss the. the smoother transition to talk about the thing I had written down was when he were talking about running.

Did you see that the world record was just set for the single mile pushing a stroller? Pushing a stroller? Yeah, yeah. Does a baby have to be in the stroller? Yeah, no, a real baby is in the stroller and a dude set the record for four minutes and 23. Oh, my God.

Yeah, dude. Are those in a mile? A mile in four minutes. And I want to say 30 seconds. You can check. pushing a baby in the stroller with a real baby with a real baby in the stroller That seems dangerous

Yeah, come on He's strapped in I mean Bro, that's a race You're racing with your kid Oh yeah They're a four and 26 That is wild when you think about

That it wasn't that long ago When the four minute mile was like broken The fact that someone could hit a four With a kid in the stroller And now you're pushing a Pushing a stroller I want to see what this What this looks like

Yeah it's a legit baby you took the picture with the baby and everything afterwards. I thought, oh, this is interesting. I got to bring us something else. We should do one, and we'll, we should do one, too, and then we'll push Doug in it.

Take turns, let's see how fast. See you get the best score. Tampa Father breaks world record. Wow. There's the baby. The babies. Yeah. I feel like that's dangerous, though, no?

Oh, what a cute baby. I mean, they make the strollers. They make the strollers pretty. Wow, look at that. I mean, how would it, it would only be dangerous that baby started to get up. which I, you know. Well, no.

What if you fall or something? Well, even if you fall, you just let go just rolls in front of just pushing it. It's not going down a hill, you know what I'm saying? Or a bunch of cars driving by. Look, look, maybe he's all strapped in. Yeah, there it is right there. That's him running out.

Yeah, I mean, he's moving pretty good. Wow. But, I mean, imagine, he falls. Like, nothing's going to happen. That's not a statue is going to roll straight ahead for a little bit. Yeah. That's pretty funny. Yeah.

That's a cute. That's a cute baby, too. We have one of those stroll. We don't have one of those. that's like, that seems like a pretty, that's an amazing, like the Ferrari store. Do you have, you know, Lamborghini and they make, they make, they make, Rolls-Royce make strollers? Yes, they do.

Look up, of course you do. Look up, Rolls-Royce, uh, stroller. And Bentley makes one, Rolls-Royce makes one. Well, they have their own umbrellas to you, right? You know what that's for? Can I tell you what those strolls are for? It's like, it's like, ah, when I'm not in my car, how are people going to know? How do they know that I'm, that I have a scarf?

That's like wearing the, that's like wearing the gear, too. It's like wearing the hat and all stuff. But no, I have an awesome car when I'm not in the car, too. How do I do that? Yeah, but then you get the people don't even have the car wearing the gear and you're like confused. That's the funnier part, I think, right? Oh, my God, that's a gorgeous stroller. I know, it is.

It's actually sick. And you can imagine if you see the craftsmanship in Rolls Royce is, uh, in a league of tone. That's ridiculous. So a stroller. I mean, I'm not going to lie. I would love to have that, but it would never do that. Well, it's got, that can't be real. It's got reams.

Yeah, yeah. Look it up. It's like $5,000. I'm like that. Maybe more. I can't remember what I saw it one time I thought oh that's crazy It's sick though wow

Tell me that's not sick No way That is again that's a hundred thousand Is that right? No it's not a hundred thousand is it Would you buy one for old on it? Yeah I think so Again this is like I just want

Okay when I'm walking my baby I got this problem I just need people I need people to know That I have a roll of money Yeah What do I do? Yeah Oh here

Here's it is kind of cool I just want to walk past a bunch of homes people And just you know Laugh at them Man did I did I Did I send to you? I thought I sent to the whole group. I know Sal watched it.

Did you watch that guy? I think his MD, I want to give him a shout of too. Oh, MD Motivator, I think, on Instagram. You got me crying, bro. He finds these homeless people. Like crowdsourcing, like really positive things. I mean, and I guess to me, we don't talk. We talk so much about the negativity of social media and how toxic and bad it is.

It's just, you know, and I'm trying to curate my own feed more with, stuff like this, you know? And so it's just cool to see somebody with that big of a platform who's going around. Not only, because what I don't like, because there's also a trend of going and, you know, handing money out. Look what I'm doing. Yeah, look what I'm doing to get, to get likes and attention. Then there's somebody like this. He does it, and then he gets a go fund me to help.

And, I mean, he got. The one you sent me was the one. He goes over and beyond, though. Oh, he got a woman and two kids, homeless. Homeless. Living on the street. $750,000. And then somebody else

donated a car. They got her 10 jobs. They got her daycare. I mean, just radically changed that woman's life. Oh, just it got me so grateful. And she was so grateful. And the kids were so like, it was so great.

Was it MD motivator or Doug? Did you look it up? You sent it to me. I could find it. Yeah, yeah. I want to give him a shout-out on the page. Not like he needs any more people fall. he's got a ton, but I mean, it's still, any, any love we can give.

I mean, it got me. I donate money. So, Zachary Darren Nowski, MD Motivator. MD Motivator, right? So MDMD Motivator on Instagram. If you haven't watched some of his story, at all times, it looks like he's got two or three crowdsourcing things going on. And from what I saw, I've only been paying attention for a while, he's hit every goal he

sets. That's so awesome. Yeah. And the goal is based off of the person's needs and how he can help and support. I just think that's... He gets through to all the red tape and just, it's, like, direct. He's so cool. I got to tell you guys about a little, like, a negative, uh, for one of our partners' element.

Oh. Yeah, dude. So, well, it's a personal one, right? So I'm at home. It's over the weekend. So not here. And, uh, I'm like, my wife's like tired. She's not feeling good.

And I'm like, are you drinking any, she's dehydrated? I can tell. Like, are you drinking any water? No, no. I'm like, drink some. water. She's like, no, we ran out of element. I'm like, honey, you got to be able to water. That's not flavored. It's the only way she'll drink it. She doesn't drink. She had, only if it's got some kind of flavor in it. And so it's element. So it's got no calories

in it and all that. She loves it. But I'm like, babe, you got to learn how to drink water too. Did you see that? She literally doesn't drink water. They just had a new release. I don't know if we're allowed to talk about it, but I'm going to go buy some of the store. They have the half the can size now. And then they have two new flavors that I saw. I saw a lemonade flavor and I saw a pineapple. I can't wait to try a pineapple flavor. Yeah, pineapple sounds like. I think she drinks like three or four a day.

I feel so good when I drink those. Oh, yeah. And again, I've said it a bunch of times, but the move is warm over a tall glass of ice. Yeah, you pour it over the ice. Full glass of ice all the way to the rim, pour a warm one over it. And warm works better because it's warm enough to kind of melt the ice

and it gives you a nice little blend. And it takes the, because some people like, It's, it's, it's, if you're not used to taking an electrolyte, the salt in the salt content, well, they're pronounced at first. Yeah. And so if, I mean, I like that, but not everybody. I was just to warn people. Yeah. So the move is, I think, to put it over, uh, ice like that. And I think that it just diluted it. Just a little. We gave some to our friend. She's, uh, in her, she's about to have a baby in a few weeks. And, uh, she was having trouble, uh, because just the way she was feeling. Uh, it made a huge difference. Katrina used it when she was breastfeeding. Yeah. With, with, with milk production. Yeah, huge difference.

That's awesome. I ran across this article from Forbes, and it was talking about all the billionaires that have died this year. Oh, I saw you share that. 31. I was just astonished by that because, first of all, there's not a lot of billionaires, right? Like, I mean, there can't be,

I mean, you could probably count in the maybe hundreds, I would assume. That's a good question. I don't know how many, but it just seems like a small population of, We do have a lot more billionaires than we used to now. Well, now, yeah. I believe COVID made a bunch. Yeah. I believe, I think.

You know how big the wealth transfer was? Oh, that was the large, crazy. That was the largest wealth transfer in history happened during COVID. So which, I think you went that direction. So curious to what everybody thinks is going. You saw the Fed. Did you see the Fed drop? Lower rates again.

They came out also and said they're going to lower two more times by end of year. Wow. Oh, wow. So now we're not going to. to see, I don't think we're going to see three and a half interest rates like we did before. In fact, a lot of the economists came out and said, like, we would have to go into a massive recession for them to do that again. But they'll also buy, and that's how they'll keep us from going on it.

This is why I believe in the next two, three years, we're going to see another run again is because I don't think they're going to let. What did it say? Here's the billionaires that died. Yeah, there's 31 and the average age was 85. Okay. Okay. How many billionaires are in the world?

Yeah. I wanted to see that. You guys want to guess? Do you think it's over a thousand? Yes. Yeah. If I had to guess, under 5,000, like, digitally. 3,400 is my guess.

You probably already know. I don't know. I don't know. I swear to God, I swear to God, I just saw it. No, I don't even know. I could be way off. I would say, I think it's under 5,000. So I would agree.

How many? 3,028. Damn. I swear to God. I didn't know. Oh, gosh. I'm sure I'm sure it's it found its way there somewhere I mean you're this you're in my content wheelhouse here yeah I definitely probably have read it before and I and I and it was it was higher than I thought I thought like you I thought there was less billionaires and then I remember seeing it going yeah oh there's a lot more than I thought what are the odds still 31 out of like 3,000 that's 10% crazy let's see 10% is that right is that 1% of the world 1% so 1% so hold on so if you could squat 400 over 400 pounds you're it's it's more rare to squat over 400 pounds to become a billionaire. Is that correct?

Compare the two. How many? No, there's more people that could squat over 400 pounds. Than billionaires? I think so. Well, is there more, yeah, then over 3,000 people? 3,000 people? Yeah, definitely. Yeah, yeah, yeah. Yeah, so America has 614 billionaires. Six hundred and 14. China has 388. Okay. Wow. That's crazy in some countries. It's like 30. That's the most. Yeah. That's wild. So, China and the U.S. have the most billionaires. Who's third? It looks like the U.K.

107 right there. What is that? Germany. Germany? Germany? Yeah. Germany with 107. Wow.

Oh, wait, no. Asia altogether is 799. Yeah. Because India's 102. You think UAE would have a lot of those. Oh, yeah. Where's UAE? I can't see it.

I'm looking. I can't see it here either. That's a good point, Doug. I would actually think there would be a lot more over there. They probably have a lot of... They probably have a lot of sent to millionaires. Yeah. Do they even report?

You know, a lot of these, like, oil gijillionaires? I don't know. We're, I think if I'm not mistaken, I think if the new deal, wasn't there supposed to be some new deal that was going to happen with Tesla that it would give, I think Elon, his wealth would exceed a trillion. He's already over a trillion. Yes, yes. Yes, he is. Elon and Bezos are over a trillion. No, they're not.

Yes, they are. Look. No way. Yes, they're, they're, they're, they're, they're, they're, they're, they're, they're, yes, sir. Yes, sir. Pretty sure that Applecross. Pretty sure both the, both of them are company, company, but I'm not about a person. According to this, $480 billion.

There you go, see. Bezos is $243 billion. I told you. Nobody's been a trillioner yet. Well, that we know of. Yeah, the unreported. I mean, a lot of that, by the way, too, is like, you know, it's not money. It's not.

It's, of course not. It's valued out. Yeah, yeah, yeah. That can be, that's a, by the way, by my, I mean, he's still got Uber's, Uber's of amount of revenue, but there's a huge difference. This was, I remember I tell telling you guys how fascinated I, was being around the startup world and the way people talk about money.

It's like, oh, yeah, our companies valued that, you know, $170 million, and it's like... But they're not making any money. Yeah, but you cash flow only this much. You just started, like, well, I mean... But, you know, I mean, I was not aware of that. And so I'm less impressed with those inflated numbers than finding out what somebody actually cash flows or, like...

They actually have it in the bank. Yeah, yeah, there's a big difference. What's crazy, it's interesting when you look at market, and how fast they move these days and change. And I was thinking about just our space, right? Fitness, nutrition. I remember it wasn't that long ago that just organic, for example,

was hard to find. You guys remember that? Oh, yeah. Anything organic? You had to go to a special grocery market. Every grocery store has it now. Now Costco, it's like a major segment in every grocery store. Even in Walmart.

Grass fed meat is another one. Grass fed meat used to be the standard. Then it became, you know, everything was, you know, with grain. And it was hard to find grass fed meat. Now grass fed meat is such a big market. Like, Butcher Box, since we started working them, it's exploded. Oh, I mean, they've exposed so much that there's other people, the competitors market with to them.

It used to be like they were it. There wasn't a lot of people that were even doing that, that were shipping like countrywide, like where now you're seeing competitors pop up left and right. I mean, obviously the market's speaking up, you know, that that's what people want. Now the big thing to ask, though, is, like, is the stuff really true grass-fed? Because because it's become so popular in the market, then you're going to have all the, you know, grifters, too, that find loopholes to get under the, get grass-fed certified. Just in that window.

Yeah. Butchor box does a really good job. Well, yeah, they're grass-fed, grass-finished. They go and they really make sure the people they work with are legit. And you could tell. You get a tri-tip from butcher box. You get a tri-tip from the store. It doesn't.

Yeah, and these regenerative times. And I eat, how much beef do you guys eat on a daily basis, would you say? Because you guys are all eating a lot of beef food. Three pounds. Me too. Same thing. If I go, I notice a difference in inflammation and just overall energy. Yeah.

When you're at that high of volume, it makes a difference. It makes a huge difference. It's the fatty acid profile for sure. I'm just more inflamed if I eat just traditional beef versus grass fed. So it makes it, you know, like I said, I notice a pretty big difference. Oh, I agree. Luminos by Interra has skin care. products powered by peptides.

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That's E-N-T-E-R-A skincare.com forward slash MPM. Use the code M-PM, get 10% off. Back to the show. our first caller is Dominic from New Jersey Dominic what's going on what's happening Hey hey guys how are you Good how can we help you Yeah big fan

Thanks for having me on So wanted to pick your brain a little bit about Helping people that are new to fitness And a fitness routine with the growing pains of grip strength Being the limiting factor when they're doing Different exercises like squats and hinges And things like that Okay so this question is about grip strength

Grip strength, yes. I've tried, you know, I've, currently I have in my programs different carry variations. I have one of the grip testing machines so they can track progression as they go. Just wanted to see if you guys had any suggestions on how to help develop grip strength a little bit. How long have you been focusing on grip strength? I've recently opened a new business about it's been eight months now and we have a large, influx of new people to fitness. So I've been coming across that hurdle more frequently. So now it's very consistent in every single workout, every single program. I try to throw in some type of grip shrink developing exercise. Oh, I see. It's for your clients.

I'm sorry. I'm misunderstood. Okay. Okay. So there's a couple ways you can look at this. Okay. I'll reposition the question because I think when we say the grip is limiting me, we somehow view the grip as something different than let's say my low back is limiting me

or my hip flexor is limiting me. And this is because of the influence of bodybuilding. So bodybuilding has made the conversation around the grip as if it's not part of the kinetic chain. You just take the grip out of it, use wrist wraps and now you're all good. So let me rephrase a question. Somebody's trying to do squats with you. You're training them. Their low back doesn't allow them to go heavier because it lacks stability? Well, what do you do? Do you go heavier? Wow, that's the weight. That's the weight you can use. So when you're limiting factor. That's it. Right. So if you're training clients and their grip is given out, well, that's the weight that they can use. And slowly over time, the grip comes up. There's a tremendous potential for strength

in the grip. You can see rock climbers, for example, or athletes that don't use AIDS with their hands. Their hands are incredibly incredible. And at the top, top, top level of strength athletes where they're allowed to use things like wrist straps, like, you know, I don't know who it was that just deadlifted a thousand pounds or whatever. Was it half thore? Thor, yeah. Like that's, he's doing a specific lift that's allowing wrist straps.

But for the average person, if they can't hold the weight, then the weight that they're using is, that's the weight. That's the way we're going to work with. Also consider this, right? So we've done whole episodes on how to improve grip strength and there's specific exercises and techniques and things you can do. But it's like if I'm a trainer and I have clients that are limited by that and I'm also only getting to see them once to three times a week,

I'm probably not taking a lot of my time up with them doing a lot of grip strength exercises. Unless they have a very specific goal, their rock climbers or their job requires it. That's a different situation. But the average person, if they're just limited by going up and deadlifts because their grip strength, that's the weight they're going to be at. And I'm going to choose other exercises and movements that are bigger bangs for their buck for the average person. Just because their grip strength is down,

I wouldn't take one of the three days they lift with me. And it's like, we're going to focus all on grip strength because that's a limiting factor in your deadlift. It's like, yeah, but now I'm taking away from other things that are going to give them way more return in the longevity, body fat, all other things pursuit. And so as a coach and trainer, gym owner, you have to juggle that.

It's like, yeah, you may have in your tool belt some other exercises they can do to build grip strength. But it's like, so what are you going to drop out? Are you going to drop out another exercise that is far more beneficial for them just so you can get 10 more pounds on their deadlift? Yeah, that's not worth the training. I mean, that's a good point, you know, because I rarely ever did grips specific strength training for my clients. I mean, you're doing carries, which I think there's a lot of value to that. And really, it's about exposure.

And it's like frequency of, you know, just just holding weights in general. And then the variation of the different handle grips and, you know, the crush, the pinch. Like, I mean, you could get creative with all. that, but really, it's just like grabbing weights and holding them for a bit. So it's, you know, over time, their grip is naturally going to get stronger as a result of that exposure. That's right. Yeah, if I'm working with the general pop client and we're doing deadlifts and their grip

doesn't allow them to go heavier, that's the weight that we're using. And over time, the grip gets stronger. And it does, I mean, you have to follow the limitations of the body when you're talking general pop. Now, if somebody's going to be training for a specific goal, like bodybuilding, their extreme high level, crazy volume, or they're going to compete in an event that allows them to use wrist straps.

That's a different conversation. But general pop, it's like, and it really only limits you on mainly deadlifts, maybe some pulling movements, but it's, but then that's the limiting factor. And it catches up very quickly. It does, yeah.

It catches up very, very quickly. Yeah, it's just members have had some frustrations to feel like they can lift more than what they can hold on to, but I'll reward how I'm responding to them. If someone says to you, I feel like I can lift more, but I can't hold on to it. Then your response is, that's how much you can lift. That's part of the process. Yeah. You use another.

Strength and everything up. That's right. Use another part of the body. I feel like I can lift more, but my low back hurts. Well, that's how much what you can lift. It's the same thing. Yeah. Yeah.

Yeah, I run to the issue. I have people that work, you know, your typical office worker, right? And they have carpal tunnel symptoms and things along those lines. And same idea. That's the limiting factors, just holding the weights in their hands. So just trying to find different creative ways to reword those complications, the barriers that they're experiencing. Carpal tunnel is interesting.

I try to disguise it. If you don't mind me just commenting on that. Carpal tunnel wrist mobility, mild fascia release of the forearm flexors and extenders, and then my old fascia release up here in the trap, scalene's neck area. That's like a fix almost every single time. So I would work on articulation, we would do a little bit of strengthening, and then I'd do, like, real deep mildfacial release on the forearms and up on the neck, and it would, like, solve it. Yeah. Okay.

Just like hand massaging on the forearm. That's right. What would you see? Yeah. Yeah. No, that's it. You know, deep pressure. Almost like using a foam roller.

The crossball is good for this. Yeah. Yep. Yeah. I had the crossball for, like, the traps up top. But for the forearm, I've never used them for the forearm. You don't have to, but it's similar in the sense that you're adding. pressure. So what you're pressing at all it into the wall. That's right. You're pressing where the

insertion is near the elbow. So I would I would stretch the extender here. I'm going to be pressing on the brachior radialis muscle while it stretched and we're going to press on it. Remember that company? There's a really cool. If you have a lot of clients that you have this, then it may be worthwhile investment for your gym. It's not that expensive. There's like a tool. I forget to come. Remember the we had it? We used to have them there with that. You put your arm in it. Yeah. We put your arm in. It's a big plastic thing, and it had the, had the, like, the ball and the pressure, you guys, remember those? Yes. We, someone, they're in the doorframe.

Clamp on it. That's right. Yeah, yeah, yeah. Yeah, yeah. So, I mean, that's, and I think they're relatively inexpensive. And if you have that many clients that are needing it, uh, they, that way they can do it to themselves. Obviously, if you're going around, massaging every single one of your clients, you're going to be exhausted from that.

And that's not realistic. And so having a tool that they can access and then giving the advice that Sal just did is like, here's your, uh, risk cars that you do to warm up. here's your soft mild fascia release ball technique thing and then like that's your routine that's what you do before we get started like that just becomes their warm up they they can do on their own time teach it one time and then that's that's what they do got understood thank you really appreciate it yeah thanks for calling it yeah big fan thanks again i appreciate it yeah my my uh in my personal experience my success rate with carpal tunnel was 100% i actually never had a client who suffered from it

that we didn't make it considerably better. You know, this question brought something up for me that I've been on my mind several times and I've never really addressed it on the show is because we've done a lot, one of your more viral videos was a forum thing. We've done episodes dedicated to form our forearm strength

and we give all this great tips and advice. But the reality is when I was training clients, very rarely ever did I really focus that much on that? Because when I'm training the average person who doesn't have a very specific goal related to forum, they're that all that forearm training replaces something else and so it's like or it's just too much yeah I mean or one of the either you pile it on what you're already training or you take away from things that are just far more valuable and I know that if my client just keeps doing deadlifts and

keeps doing shoulder presses and keeps doing farmer walks the the grip strength will eventually catch up 100% the people the people that gained value out of grip training and strength training are typically advanced and in the subcategory are people who've avoided strengthening their grip for years. And now they're like, uh, I could deadlift 500 pounds, but I can't hold onto it without wrist straps. What do I do? Or maybe somebody who has a very specific goal or job that requires that. Because then that becomes a different type of client and different type priority. They're already strong in their grip and they're trying to improve it more. Then we pursue like specific. Because they have, so like when we do episodes like that, we're kind of, we're kind of a speaking

to that small minority of people, I really wouldn't recommend like full-on forearm training for one of your three days in the gym working out. It's just like... It's going to peat on the whole rest of the body parts. All the other things for the general pop will give you way more bang for your bump

than, you know, a whole session of forearm training. Yeah, back to the carpal tunnel. Sometimes, no joke, man. When they would get work on up here in the neck area, scalene, like that would solve the issue. Yeah. It's all connected. our next caller is remi from Washington how's going remi what's happening hey how you guys doing

good how can we help you oh basically um well first like everyone else love your guys's content um i've gotten a lot of good info from it and passed it on to other people and also passed your podcast on to other people um thanks basically i've been working out for about 15 years five to six days a week, always do the bodybuilder bro split. I'm starting to get bored doing it. So I was hoping you guys could point me in the direction of something that would challenge me and still be fun for me to do. I'm 5'7, about 185, about 10% body fat. I'm a tile contractor, so I am lifting consistently throughout the day as well. So, yeah, that's about it for me.

I was just hoping I could get. How open to doing something really unique, because normally if you're into the bodybuilding split, you're very much so into focusing on aesthetics. We messed up with somebody with this before. All right, yeah. We don't want to stray too far away. How far away from what you used to?

I was thinking the exact same thing. I know what I want to say right away, but let me make sure I don't go too far. You preface this. Yeah. How far away from what you're used to are you willing to go? Uh, well, I was, I just went to a CrossFit class to try that, so pretty far. Whoa.

Yeah. Okay. Yeah. Well, I mean, there's two places we can go. I'm thinking either maps strong or maps, uh, old time. Old time, it would be cool. Old time is very different. You're going to be following a routine like the bodybuilders of the turn of the century.

So those are the two that I was, I was kind of thinking about, uh, just without a program at first. I've been looking at powerlifting stuff. So those two, I think would kind of fit where I'm thinking. Yeah. Well, powerlifting is very specific. And I mean, if you like powerlifting, that's great. Powerlifting, yeah.

If you like squat, deadlift, and bench, if you've never really focused on getting those weights up. And still get a lot of aesthetic benefit to you. I like power lift. Maybe we go to, that's a happy medium. Perfect world. We go power lift. And then if you enjoy that and have fun with that,

then move with a strong or old time. That would be the nice next six months for you of training. Okay. I'm on a bulk right now. Oh, yeah. Bulk on power lift right now would be amazing. Yeah, we'll send it to you. We'll send power lift to you right now.

Okay. Follow that on your bulk. And then purchase strong. Yeah, either strong or old-timey. Either one of those two. And then if you're really down, go right all three of those in a row like that. Those would be a beautiful power lift, strong, old-timey. You're going to look, Jack, you're going to be strong.

And you're going to feel amazing, especially after old-timey. Okay. Thank you for that. Can I ask two more quick questions? Sure. I'm on TRT right now through a clinic. and they have me prescribed an astrosol, and I take 0.5 milligram a week. I've kind of read things about that being not as good for you,

and you shouldn't be on it consistently. Yeah, I mean, that's a question for your doctor, but I can tell you what some of our doctor friends have told us. And what they've said is unless you have side effects of too much estrogen from your TRT, that you stay off of it. So unless you're noticing side effects is what they would say. So just so you know, this is, I struggled with this a lot because I was really sensitive to gyno chrymastia and I had to take it for a really long time. What got what got it under control and I haven't taken it now in I think a year and a half, almost two years, and I was taking it on a semi-regular basis.

You stopped watching Hallmark movies? Yeah, really it was just the right schedule of dosing was, was, was, what it was like admittedly I was inconsistent with my shots and time and everything and it made a world of a difference to be like and mine ended up being every five days every five days and first thing in the morning at the same time when I really disciplined myself to get really consistent with that it started to level that out really nicely for me so that I'm pretty consistent I do 100 milligrams Tuesday morning and Friday morning. morning. So I'm pretty consistent with it. When I went to the clinic and got on it,

they didn't, they just put me on an astrazol. Oh, you had no side effects? None. Get off that shit. Tell your doctor first. We're not doctors. I can't tell you that. If I was you, I would get off of that. That's what I would say. Let me say it better. If it was me, I would, I would drop it for the reasons you have concerns for. If you notice side effects and talk to them about it. Okay. Yeah, that's what I've heard a few people telling me and using chat, GPT and all that stuff now is kind of pointing me in that direction not to pop it like candy. That's right. Yeah. Yeah. Yeah. Yeah. Especially the side effect. Okay. Well, then I'll talk to my doctor about that. And then the second one I have is my mom is wanting to get it, wanting to get healthier. She's overweight. She's 68, I believe. I've had her come to the gym with me a few times and like just focused. on like big compound lifts just even right now I was practicing with her just getting range of motion on body weight squats and she has to like hold on to a wall to do them that's good

what should I just continue with that just trying to have her get her steps in and that's really good that's really good advice let me ask you so she's not she didn't work out before right this is new to no never here's what you could do uh because the most important thing when you're training somebody he's brand new. The most important thing is to help them develop a relationship with fitness where they enjoy it. The second most important thing is that they do it right. But the relationship part is first.

So what I would recommend is that you go to your mom's house and you take her through three or four exercises twice a week. I'm going to have Doug also give him a map starter. There you go. Give him map starter and pull from there. There's great movements for her to incorporate and not to cut Sal off like I did, but that's the perfect advice is take from that program a couple exercises. And you can do them at home.

You just a pair of dumbbells and a physical ball. Yes. And it's less about following the routine to a T. It's like introducing it a few of those to her. If you get her walking more, doing body weight squats, doing a couple of those exercises consistently during the week, you're winning, bro. And then you wait for her to tell you, I want to do more. Yes, yes.

And then you add a little more. Okay. I will continue to do that with her. The hard part is getting her, like, I have such a wonky schedule that meeting me at the gym is kind of hard for her to do, but I never thought about just grabbing a pair of dumbbells and bringing it to her house. That's it. She probably wants to spend time with you anyway, and it'll develop, she'll develop this great relationship with it. And I'm giving you a map starter. So when you're not available, she could watch the videos. There's a follow-along routine on there. She

can literally put it up on her TV and follow it along in her living room. Okay. Thanks for that. To clarify, I should start with power lift, then do strong, then old-timey, or is the- Yep. No, that's a good order. It's a perfect order. Okay, cool. Yes. Well, I think that's all of my questions. I'll talk to my doctor about the anastrazol and kind of go from there.

All right, man. Awesome, dude. Thanks for calling out. All right, cool. All right. Thank you guys. Yep. Yeah, I had to stop you there.

I know. No, no, no. You're right. I'm glad you checked that because that's just my knee jerk reaction. No, bro. What are you doing? Sorry. There's something he could have done to be telling us.

That's hard because it's like you're talking to a friend. You know, generally speaking, we're not, okay. We're not doctors, but generally speaking, that medication has some pretty nasty potential long-term effects. And so unless it's needed for side effects, most forward-thinking doctors have told us. I had side effects. So it's funny, I went down the same rabbit hole of like, because it can crush the rest of all the, I started Googling all the bad side effects from it.

I'm like, oh, my God. And then I remember talking to one of the doctors was like, yeah, you really should limit it or not take it if you don't need it. And I'm like, well, I kind of need it because I was, and so I really worked on getting my dosing right, and that started to keep the symptoms down. And as soon as I kept the symptoms down, then I haven't used that in probably a year, year and a half now. And higher estrogen, if your testosterone is higher, is okay.

It's the ratio. There's a ratio that's important. They can get out of hand. But what you don't want to do is crush estrogen. That'll kill you. That'll feel like dog crap. You can have high testosterone, no estrogen and feel like you have no testosterone. Our next caller is Joe from Utah.

Joe, what's up? Hey, man. What's up, Joe? Hey, guys. Thanks for having me. Yeah. Give us the update. Yeah, let's see update. Awesome. Yeah, so about a year and a half ago, I called in after breaking up with an online coach. He had me down about 21, 2,300 calories. And you guys suggested maps, Anabolic, and a reverse diet.

And so I ran with that, and I'd love your feedback. Just what went well, what I did wrong, I guess, and what I could do better, moving forward. Okay. So, condensed version of the last year and a half, finished Anabolic, ended up gaining 10 pounds, dropping body fat slightly down to 19% added about 5 to 7 pounds of muscle from an in-body scan some of that's probably lost

from the coach or gain back from working with the coach but I also added an inch on my waist I started old time went too fast on the reverse diet still added another inch to my waist but got calories up to 3,800 wow

injured my low back playing a pickup game rehabed with Matt's 15 style for a couple months and then worked back to full training started symmetry to focus on my low back and hips i've had issues with them for a while uh not just that recent and just in injury sorry um and then i tried to push 4,000 calories but it was hard to eat that much i gained a lot of fat really fast gained another inch on my waist um i did have some poor sleep and i was sick a couple times during that time so that might have been a factor so i freaked out went down to 2,500 calories for a few weeks lost that inch but then plateaued reversed out of that finished symmetry did performance and

started old time again and this time I reversed that up to 3,900 calories gained 10 pounds but only a half inch on my waist this time and consistently got stronger through those three programs I just tried a 2,800 calorie cut for four weeks lost zero inches but an in-body scan said I lost three pounds of muscle and three pounds of fat and went up in body fat and then the last two weeks to bring us home i've been frustrated i haven't been as dialed so i fluctuated eating around 25 to 3,400 calories and i know i've had a few low protein days but i've actually lost two more pounds and my waist finally moved for a quarter inch so right now i'm sitting at 255 6 4 35 years old data three going through an adoption so actually four soon we're excited about that great great

that's um yeah thank you sleep is decent probably about seven and a half hours a night i just did some blood work which wasn't great really high cholesterol low hdl borderline high a1c and then lower testosterone i'm stronger and more mobile i can get into a full squat now uh than it was last year but I am up to the 24% body fat, which I'd sort of cringe at. And I feel like I sort of just adapt to the calories. I end up the same version of me, right? Higher or lower. So I'd love to accomplish some goals and actually see some progress in the mirror.

So I listed out some priorities for you of where I'm at. And I'd like to get you guys as thoughts. So number one is just get pain free. My low back and hips, I'm extension sensitive. Sometimes the pain's on the spine, sometimes it's on the QL, sometimes it's on hip. I know I've got some discrepancies with my left side, which we can go into if you want. But that's what drove the last three programs of old-time performance and symmetry. Number two is drop down to 15% body fat just for health performance, the testosterone, snoring, anesthetics.

I'm just sort of stick of having the extra belly fat around. Three, raised testosterone. The recent test was 364. 12 years ago, I'd actually done a test because I felt low then and I was at 694. So definitely not optimized there. I'm not open to HRT right now, but definitely wanting to figure something out there. Fourth would be strength just because of the injuries. I've never really been able to push that.

I feel like there's a lot left on the table there. Aesthetically, shoulders, abs, upper chest, arms, just all the beach muscles, I guess. I'll need some help. Eventually I like to reach 10 to 12% body fat. And then lastly, I'd love to be able to just play a pickup basketball game and dunk again. Hey, Joe, is there any...

You want to put a Ferrari in there too? Is there any goal? All the cake and I want to eat all of it to. Is there anything we missed? Is there anything we missed? Hey, you got to take... Joe, you got take your foot off the gas, Joe. Yeah.

Hey, by the way, like, even than what you want, It's, like, so obvious to, you didn't do bad, by the way. You did pretty good. You're definitely like a all full throttle or not guy, though. You could tell. You could very, like, you, if you would have just kind of eased into the reverse diet a little more, you probably wouldn't have put on as much body fat along the way. You got to take your foot off the gas, buddy.

Yeah, yeah. So it's like, and I'm interested to know what you're eating in this reverse diet because of your HDL, A1C, and blood lipids. Like, how are you reverse dieting? What are you, what are you eating in that? that? I would say I'm 70% clean, 30% not. I don't eat out a lot. But biggest weakness, I think you guys just did an episode on this was like probably like the treats and snacks that are mostly hanging around the office. It all fits quote unquote macros, right? But there's the problem with that. I knew it. I knew it. I knew you were you were doing the whole calories

and macros thing. What you're eating makes a difference with all of this. So I would stay away from that, that 30% is probably more than that, but fine, 30% still a lot. We got to get your blood lipids looking better and take your foot off the gas. I would live in symmetry for a while. In fact, I would avoid the last phase, probably the first two times you're running. I didn't like MAPS 15. Yeah, MAPS 15 would even be good. I just think that would serve. I think that and lay off the hardcore bulk, eat when you're hungry, but eat whole foods. Like, when you're hungry, feed the system. Don't go, don't try and restrict, but eat whole foods, eat your protein first. Clean the diet up. And I think if you just fed yourself when you

were hungry and make sure you hit your protein intake, eat as much as you want so long as it's whole foods. Rep all that for work. Yeah. And you train MAPS 15. You're going to get a lot of those goals. Then we can focus on the basketball and Spartan stuff after we kind of get all this other shit and check. Yeah, that's the lowest one. Okay. Look, you got three kids too. You're about to adopt. That's a big deal. What do you do for work? what's that what do you do for work um desk job okay and you work a lot of hours um not too bad that's a pretty flexible there it's a good company so stress is there it's in a construction industry so there's the market fluctuations and different things

you know pivoting trying to make things work but it's um stress on that's moderate not not too bad Well, having three kids alone and then adopting is a lot. It's a lot to put on, especially as a man. You're supporting your family. You're thinking about all that. You've got to take your foot off the gas, dude. And I would eat more into maintenance, just like what Adam said. Yeah.

It's probably going to land around 3,000 calories. And then you're just going to work out in symmetry and kind of stay. Or MAP 15, I think either program would be great and just kind of stay there. In fact, the only macro I want you to track is protein. Just track your protein. Just make sure you get you've already mentioned that, you know, you've been times. where you miss so it sounds like that's a that and I know a bigger guy it's hard to hit that much protein unless you're paying attention so watch watch protein hit hit those targets the rest of

shit make good food choices okay um so low day for me is about 180 um good average day is probably 200 but it's hard to get past that without like two shakes or something what what should I be shooting for 200 is good I would go I would you know and if you're hungry and like Adam said you want to reach for those snacks, go eat something with protein in it. Yeah. You know, eat a meal. Yeah. Eat the protein first.

That'll take care of quite a bit. Yes. I also would suggest you can supplement with high EPA fish oil. So high EPA fish. I started that the last like month. Good. You could also look at red yeast rice extract that sometimes helps with blood lipids. It's a natural statin.

So it's not like a pharmaceutical statin. It's a natural one. Yeah. And you could, you could try that as well, and that should help as well. I think as he brings down body fat, he's going to, he's going to totally. And then just take your foot off the gas, dude, and just kind of just let your body kind of sit in that maintenance. And what will happen? He'll slowly get leaner, slowly build muscle, and you're not going to do these wild swings.

Yeah. Yeah. Okay. Awesome. I love it. Yeah. I love to hear back from me, too. I think, I think this is a new, cool journey for you.

You're an all or nothing guy, aren't you? Usually, yeah. Yeah. Yeah. Yeah. It sounds like, dude. It'll be so good for you, bro, to just eat when you're hungry, make whole food choices, hit your protein intake, math 15. Your body will slowly, slowly change rather than doing these ups and downs that you're going through.

And then, so let's get you feeling really good. And then we can talk about, like, throwing in some athletic training and all that good stuff later on. Yeah, yeah. Okay. All right. Cool. All right. Awesome.

All right, Joe. Appreciate it, guys. Yeah, yeah. Take care. It's so funny when you asked him about his job, I was convinced he's going to be. I'm in the import-export business. Yeah. It's like a job.

Yeah. There's a lot. It's just, uh, just you can tell with this, his reverse, his cut is, is, I'm this and that. It's like extreme. Oh, wait. Oh, he goes all. And by the way, 70% clean, 30% not clean.

That's a lot. That's a lot of not clean. That's a lot of not clean. If he's being active, typically it's more, if someone says 30, it's more like 40. Yeah, yeah. Um, and, you know, the whole like, I'm going to make it fit my macros. Like, that's, that doesn't work that way. Well, yeah, it's seen, this is a classic.

I'm guilty of this. and think a lot of people have, like, I'm on the bulk. So this excuses all the other stuff where it's like, you know what? And it goes too far. Yeah, let's get away from this macro chasing bulk stuff. Like, eat when you're hungry, bro. Eat the protein first. Try and try and eat really clean and good and watch what happens.

I don't even ask him the age of his kids, but, you know, you have three little kids. That's a lot to manage. It's a lot to manage. Then you're adding adoption. Adoption is a big deal. There's a lot there. Our next caller is David from Australia. David, what's going on?

Hey, David. Hey, David. Hey, gentlemen. How are you? Good, how cool? Hello, man. Awesome, awesome, awesome. Thanks for having me on.

I'm a long time. Listen, I appreciate the opportunity. Awesome. So I'll jump in straight into, I've got a long question. I'll jump in straight into the context of the injury part and we'll get going. So I'm 26 now, but this is all started at the age of 21. After a few years of intense power lifting, particularly bench pressing and heavy upper body work, I made great progress, but eventually developed serious dysfunction.

On my left side, mainly, it feels like the end. entire left shoulder complex neck traps um lats peck my rhomboids all knotted up and stretched and tight um it feels like everything's locked down and depressed so basically it just feels like my left side's unresponsive my right side too there's this there's right pain that shoots in my shoulders both sides but my left side's really the main side that um there's really like a loss of feeling and a lot of muscle atrophy so um recently i've started david gray's upper body basics program with the big focus on breathing, which protraction, serritis anterior work.

But, yeah, so at the moment, some recent context, I've stopped doing that program. Why? Because I finally got my stuff together, and I did Prime Pro, and I found the terminal push-up. Now, call it three, four years of pain and dysfunction. I did two reps of the terminal push-up, and the rest of the day,

could move my neck all of a sudden my um my you know my upper body could sit my my shoulders could retract my neck could be free um it was unbelievable cut like years of pain two reps and i was in a rush i was a train in the mornings so i did a quick two reps you know quick jump in the shower after a workout and then i went to work i noticed the whole rest of the day and i was sweet so that's some recent context um just uh what else what do we have yeah three days changed my whole day and then um notice in the in the scat pushup it's the deep retracted position where i'm shaky i'm nerdy um i feel all kinds of happenings and uh firings and things happening so and then when i when i get up it's all a sudden just like almost like i've got a pump and i'm okay my shoulders can sit back right so i

don't know if that's some extra context for you guys to actually see and pinpoint what what it is but it's definitely it's definitely nerve related there's definitely some impingement going on The fact that you saw immediate relief is huge. That is a big, great sign. That is a great, great sign. So what you're going to do, now here's the temptation, David, the temptation is going to be. Get right. Yeah, oh, I'm feeling good.

I'm going to get back into the heavy stuff. Don't do it yet. Don't do it yet. You need to live in Prime Pro for months. This has been years. And that becomes your staple warm up. Like even when you do start to ease back into some more. traditional stuff like that's how you start your lifting every day every day those are your movements

yeah what your routine would look like if you were my client is I would have you do prime pro movements for shoulder scapular thoracic mobility so you could all those regions practice the movements find the ones that feel best for you do them under control good technique if one hurts you more don't do that one focus on the ones that help you and I would do that three times a day for for 10 15 minutes. And then once a week, you can go lift, but it's literally pick exercises that don't bother you that are safe, and it's going to be moderate intensity. Probably more stuff like seated row, face pulls, things like that. Just things that you feel safe. Supported. And just stay there for a while, like for like three, four months. If everything feels good after that,

slowly ease yourself back into traditional strength training, but use the prime pro movements as your warmups before your workouts. Okay. That's what I wanted to, so to get a picture. about so I live in prime price a few months so that's a bullet to bite and the ego kill but it's got to be done no man it's not because you're making progress yeah look how good you felt having chronic pain i don't need to tell you this but you had a chronic pain for years yeah you suddenly goes away that's got to feel like a miracle yeah yeah so you got the answer we can fix this so if i ever work with a client that's got pain and in one session they have significant pain relief. I know we can fix it. Like I know right away. Oh, that's exciting.

Yes, this is exciting. Now we just need reps. That's right. So just, just live in there. Like I said, three times a day. Three times a day, you do these movements and just move through them. And if you continue to notice improvement, keep going. You could do like one day a week of strength training super safe. Do that for like three, four months before even trying to ease back into traditional. And, and am I looking for, obviously, right now, it's a disaster. I mean, I'm doing two reps and shaking and though. And so obviously, I'm looking for. controlled you know you're waking everything up

you're waking a bunch of stuff up that's been dormant dormant for a long time that's why you're like that's why you're like that's why you're take your time with it to you nice and slow and feel your way through it right and remember it's correctional okay so correctional it needs to be done with intention and you need to feel it but it's not so intense that it moves out of correctional

because what'll happen is if you push too hard like you're doing a workout your default patterns are going to kick in and then you're going to cause problems so so think of the movements is practicing the movements and just getting better at them. So what you'll notice is two reps. Right now you're shaky. Eventually two reps is going to feel smooth.

That's how you know you can add a third rep. Does that make sense? Yeah, yeah, yeah, beautiful. Okay, and then I guess I'm answering my own question. I'll get back to, it's going to take a few months, feel a bit stronger, more stable, and then getting back into training is pretty much corrective work, really, but in strength training terms.

Yeah, and I would always start the workout forever. with what you're learning right now about what the like that's how you should always prime and then things like prone cobra seated row those become staple movements i you're an example too of somebody who like we talk about doing like the big lifts first right doing squats or bench press these big movements first i would do those movements always first in my routine with you we would always do we'd always do those prime pro movements we'd always do prone cobra we'd always do seated row that would be the beginning of your lifting before i go into something like a bench press an easier Just ease your hard to wire these new movement patterns. And you just ease your way into it in a few months. You just go to the gym. You work out a little bit. Go easier than you think. Wait, see how you feel.

That feels great. Do it again. Do that for a couple weeks. Okay, I think I can go a little harder and just easier. And before you know it, you'll be back before you know it. Yeah. I can't wait. I can't wait.

It's been a couple years too long. So my current routine, I'm assuming I'm playing basketball. So pretty much live in prime pro and basketball is okay, a couple times a week. What do you think? long as basketball is not causing problems. Yeah. Yeah. Yeah. Okay. Yep. Okay. Well, I mean, that is only the problems of ease of ankle rolls and things like that. Yeah. That's right. That's right. I'm going to live with some 90s and some ankle stuff too, for sure. Yeah. Yeah. Yeah. Oh, that's good. This is good. It's such

good news. I'm telling you like, as you were talking, I was a little bit like, uh-oh, this is going to be difficult. But then when you said, oh, yeah, I did two reps and I noticed significant pain relief. So that's like, like I said, if I have a client that that happens, I'm like, this is, we got this. We got this. Yeah, no, it blew my mind. I did two reps. I got up from the floor and just, I could breathe. I said, well, this is unbelievable.

And now, okay, easy, man, pretty straightforward. Maybe I just need to, I need to hear it from some pros and get slapped around a little bit and get on track. Yeah, let's do it, dude. There you go on, dude. I'd love to hear back from you in a couple months. Let us know how you're doing. I will, I will appreciate it. How many, how many Aussies, I don't even notice that many Aussies on the show.

We got quite a few. We get a lot of people from Australia. That's probably the third largest audience, right? What time is it there right now? U.S. Canada, then Australia, I think. Is that right, Doug? 448. In the U.K.

Yeah. Oh, good. Sorry. Thanks for waking up early. Yeah. I'm not going to sleep. I'm just getting wound up for some prime pride. This is when I go.

Yeah. Yeah. Go eat your vegamite post-workout sandwich. Too far. Too far. We don't know I like that. I know. No, no.

No. Sorry. No, no, you're right. All right, all right, man. All right, brother. I appreciate it. Thank you. Thank you.

It's so funny. While he was talking, I'm like, oh, this is nerve issue. Uh-oh. The nerve issues can be very difficult. But I've had clients like this where they've had these chronic pain for five years. And then we do one, two movements. And they're like, this is a face. This is why we teach our trainers so much around this is what a good assessment looks like.

You take a client like that. You show them that. And you showed him, if you were a trainer assessing that guy who's been struggling with pain for two to three years, couldn't move his neck, all this stuff, and you took him through that movement. He's hiring you. Yeah. For sure, he's hiring you. I don't care what kind of financial situation he is finding away because you would blow his mind. And that used to happen all the time with clients, especially since so many people deal with nerve and chronic pain and mobility movements are that amazing, which is also.

is what makes me so annoyed by the other side of our space that is always shitting on that stuff. It's like, dude, I can't tell you how many times I've had a client like that that I've given a movement or two for and they're like, oh my God, I can move my shoulder. It doesn't hurt. It's not clicking. No, I mean, and this is just, I know you guys feel the same way.

I'm sure you've had the same experience. The majority of the times, majority that people came with pain, it was chronic, majority of time we could significantly improve it. Yes, solve it. It's a majority of the clients. It's actually more rare. It was far more rare to have that client where it was like, yeah, where you get dumped on it.

Every once in a while you get, you get stumped. Every once in a while you get stumped and you're like, man, I don't know. I don't know. And so, but that was rare. That was rare. Look, if you like the show, come find us on Instagram. We'll see you at Mind Pump Media. Thank you for listening to Mind Pump.

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