Mind Pump: Raw Fitness Truth - 2774: Midlife Cholesterol Problems EXPLAINED (Do These Lifestyle Fixes)

Episode Date: January 17, 2026

In this episode of Quah (Q & A), Sal, Adam & Justin coach four Pump Heads via Zoom. Mind Pump Fit Tip: Why Cholesterol Often Goes Up in Midlife (And the Lifestyle Fixes That Work). (2:03) The BIG differences with the updated food pyramid dietary recommendations. (22:09) The problems with Fitness Pharisees. (26:27) Your trainer sucks! (32:43) The crazy/scary technology we don't know about. (36:03) Get your squatter removed today! (39:49) AI wars. (42:03) The amazing health benefits of probiotics. (45:26) The value of a parasite cleanse. (47:16) Get the Build Your Butt Masterclass today, and learn about the problem with competition coaches. (51:45) #ListenerCoaching call #1 – Does the amount of weight I am lifting truly matter if the current level feels good to me? (1:01:39) #ListenerCoaching call #2 – Can testosterone be fixed in women the same way it is in men? (1:10:02) #ListenerCoaching call #3 – How best to raise two boys who are built differently and maximize puberty? (1:22:14) #ListenerCoaching call #4 – Following up on why more volume isn't always better and where to go from here. (1:37:00) Related Links/Products Mentioned Get Coached by Mind Pump, live! Visit https://www.mplivecaller.com Visit Butcher Box for this month's exclusive Mind Pump offer!  ** New users receive their choice of NY Strip, Ribeye, or Filet Mignon in every box for a year. ** Visit Seed for an exclusive offer for Mind Pump listeners! ** Code 20MINDPUMP for 20% off your first month of Seed's DS-01® Daily Synbiotic. ** January Promotion: Code NEWYEAR50 at checkout for 50% off the following programs: MAPS Starter, Transform, Anabolic, and Performance! Mind Pump Store 123810: NMR LipoProfile® With Lipids (With Graph) | Labcorp Mind Pump # 2761: 5 Ways to Predict Mortality (NO BLOOD TEST REQUIRED) Clinical application of bergamot (Citrus bergamia) for reducing high cholesterol and cardiovascular disease markers Red Yeast Rice for the Improvement of Lipid Profiles in Mild-to-Moderate Hypercholesterolemia: A Narrative Review Red Yeast Rice benefits, dosage, and side effects - Examine RFK Jr.'s new food pyramid emphasizes protein, healthy fats Mind Pump Media IG – Ranking Best Exercises for Women US used sonic weapon on Venezuelan troops, report shared by Leavitt claims ASAP Squatter Removal Build Your Butt Masterclass Visit Manukora for the exclusive offer for Mind Pump listeners! ** Use code MINDPUMP and save up to 31% plus $25 worth of free gifts with the Starter Kit, which comes with an MGO 850+ Manuka Honey jar, 5 honey travel sticks, a wooden spoon, and a guidebook! ** Mind Pump # 2382: The 5 Biggest Challenges With Cutting & Bulking Mind Pump Concierge Coaching Mind Pump # 2547: Stop Trying to Get Your Kids in Shape! Do This Instead! Mind Pump # 2572: Only 15 Minutes a Day to Build Muscle & Burn Fat Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned Dr. Gabrielle Lyon (@drgabriellelyon) Instagram Ben Bruno (@benbrunotraining) Instagram Joe DeFranco (@defrancosgym) Instagram v

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 pumping. Today's episode, we had live callers call in. We got to coach them on air, but this was after the intro, today's intro, 59 minutes long. In the intro, we talk about fitness and fat loss, muscle gain.

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That's it. Enjoy the rest of the show. Cholesterol levels, blood lipids, they tend to get worse in midlife. We're going to talk about the lifestyle things you could do to improve your blood lipids, supplements, diet. What can you do to make your numbers look better and reduce your risk of heart disease? That's what we're going to talk about right now. Let's get to it. Are you, tell me more?

First, are your first going to address, I feel. how often people get this wrong. Yeah. And that technically a high level of HDL-D-L doesn't always necessarily mean it's a bad thing. Not necessarily. More about the particle size and what they look like. Yeah. So total cholesterol, which is what we used to really pay attention to, just the one number.

Yes. Unless it's really, really high, it doesn't say a ton. HDL-LD will tell us more. and then you can look at the type of LDL, which will tell you even more. You have to request that, though. So if you go get normal blood panels. They just look at total HDL and LDL.

Which is unfortunate because how many times have we had this where a client comes back and they have this scare because their number says up. They're like, this doesn't make sense. I eat whole foods and I train and I do all the things. And so what is it that I'm supposed to request from my doctor? So is it just, can I find out the particles? I mean, what is that conversation?

You want to be able to differentiate between particle sizes, especially with the LDL? I mean, but that's what I would. And now, this getting a much easier to order. This is getting much, much easier now to get from your doctor if you request it. But I have to request it. So what is that work? So I'm naive. I go get normal blood panels.

That comes back. I get freaked out cholesterol. You hear from one of our trainers or you that says, you know what? You need to go do, ask them for what? I don't know the name, Doug. Maybe you could pull that up for me. But I do know you can say specifically, I would like to. to take a test that will differentiate the LDL particles.

Okay. I don't know what the exact name of it is, but when you go get a blood test, just tell them right off the gates. Hey, I know I'm testing my blood lipids. Can I get a test that also differentiates the size of the LDL particles? Okay. And it's a lot, you know, five, ten years ago,

this was very difficult to get. These days it's much easier. So I don't know, Doug, do you have the name? Yeah, the NMR lipop profile test. There you go. Yeah. Well, that's it right there. It might be easier to do what you just said.

Yeah, I was hoping that I was hoping it had like a simpler name for people to remember to request. Because I've been asked that a lot. I've been asked like what I say to my doctor because I just said my full blood panels and this is what they give back to me. Now here's, you know, here's before we get into this, it's important to understand. Look, if your blood lipids look really bad, like that's a red flag. Okay. But it's really for most people, this is a piece of a bigger picture. Okay.

So when you get your blood lipid results back, you want to also look at, you know, other health factors like blood pressure, activity level, symptoms of other health symptoms. You want to look at all those things. Now, why am I saying that? Because your blood lipids could look good, but you could also be out of shape and have other risk factors that would tell you, hey, you're not doing so well. So you want to look at all those things. Nonetheless, there is in our space, especially the wellness space, this kind of. kind of myth that says blood lipids don't matter, which is not true. LDL is in all the data that I've seen, in a majority of the data, some data will counter it, but most of the data shows that

LDL, the higher it is, the higher your risk is of having issues with your heart. And then, of course, the LDL particle size, I believe it's small, I think it's LDL, see if I'm not mistaken, I wrote it down, that's the one that you really want to pay attention to. So again, if it's really bad, it's a red flag. Nonetheless, if you're a health conscious individual, get the differentiating test, pay attention. And then there's things you could do that will change these things. Natural things, natural things you can do that will improve this. Now, as you get older, these numbers tend to get worse.

Liver function changes. LDL receptor activity goes down, meaning your LDL. else circulates in your blood more rather than getting utilized because your receptors aren't as active. And then genetics plays a really big role in this, especially with people really bad blood lipid levels. Oftentimes it's like, man, their genetics just kind of produces. Is it the majority people that have issues with this polymorphisms that is really attribution to? Yeah, because for the most part, like dietary, like, well, I guess lipids, you're going to, you can control that a little more so than cholesterol. Yes. So there are changes, there are lifestyle changes.

changes that have some pretty good impacts. We'll start with exercise. So everybody knows exercise is good for you. And it does have a positive impact on your blood lipids. And there are better forms of exercise for this than others. So strength training, great form of exercise. Really good for blood sugar regulation. Really good for mobility, you know, to decrease frailty, help with the faster metabolism.

By the way, as you get leaner, blood lipids always tend to improve. but it's really mainly impacts HDL in a positive way. It has an impact on LDL, but not nearly as much as cardio. Cardio has a really, really good impact on LDO. I was going to ask you related to exercise. What about building muscle and is it independent to building muscle? Like the exercise itself has positive benefit, or is it because you are building these larger vessels

that store energy and fuel because that will go down? It's literally the form of exercise. Cardiovascular activity seems to have, in all the data I've seen a more positive effect on improving LDL numbers. So if you're like really concerned with your LDL, cardio is the form of exercise you want to incorporate. That doesn't mean you don't do other forms of exercise, but make sure you do some of it. And then what kind of cardio, hit cardio, has the best.

Well, which is, which is a little challenging because I know where you're going, so I'm happy you're going there. Okay. So, because what happens most times when we get a client who is 40, 50 plus pounds overweight is cholesterol is high too. But these markers are going to be high. Doctors are going to say, based off the research, what you just said, cardio is one of the best forms to start to start to hit cardio. And yeah, and to do that, right, to start getting to start getting that down. But what we know is if I'm going to be really, because nothing will help this person

more than getting the 40 to 50 pounds of fat off their body and putting some muscle. Even though cardio in the short term might have the best effect, and even knowing that, that as a coach and trainer, I'm not, that's not my first go-to move with this client. My first go-to move with this client is actually to build muscle, speed their metabolism up to help them with the journey to lose fat loss, even though in the short term, I know that's probably what they're, which is one of the hardest things for a coach and a trainer because I know that's what the doctor. The doctor is saying that and I'm going, hey, I know what he's saying is one of the fastest

and the best ways that I understand. I know what the research says, but I also know if you're going to be successful at getting this 50 pounds that you want to get off your body and you're only eating these many calories and this is what your diet looks like. We've got to build some muscle on that body, which is going to get you in a better place metabolically, which will then make the weight loss, cardio,

all the things better. And just to back you up, a strength test is actually one of the best predictors of all-cause mortality. So being weak will predict mortality better than lipids that don't look so great. Aside from the really terrible, you know, lipid profiles that a few people will see.

and also here's a thing look the form of exercise that you apply has to be appropriate hit cardio so people are familiar it stands for high intensity interval training for people who aren't familiar what this is is this would look like

an example would be like an all-out sprint for a short period of time followed by cruising until your heart rate comes down and then going after it again it's a very intense form of cardio it's not appropriate for most people so although the data may show

that this is really good for reducing LDL, if it's not appropriate for you, you can't do it. It's not going to benefit you. Why? Because your risk of injury goes up. It's too stressful in the body. It can cause lots of other problems.

So what the doctor will say to you is you need to exercise, and maybe they'll say do cardio, but they're not the exercise expert. The doctor is looking at your panel saying you need to do something. Take that to the exercise expert, who then can apply the appropriate type of exercise for you based on your fitness level, your goals, your time, you know, what's going to be conditioned and frail and you have all these like prerequisite issues that you're not addressing. It's like, you know, that's the problem

with a lot of these general standards and advice is they're looking at numbers and they're not really looking at the process of, you know, you going through that, which in fact may actually set you back substantially because you might get injured. Well, let me ask you guys this. You get 50 people in their 50s coming to hire you as a trainer. None of them working out consistently, right? Typical 50-year-old. What percentage of them would hit cardio right out the gates be appropriate? Zero to one, maybe.

It's just not appropriate. Not right at Gates. Although I could see an example where I've got this, again, using the analogy of the 40, 50-plus pounds overweight, doctors telling you need to get some of this off. I know I need to reverse diet, build muscle. I could see strength training with that person, you know, for a 30, 40-minute session of strength-focused training while we're hitting our protein intake, and then ending our session with an elliptical where we get on there for 10 minutes to 12 minutes tops.

And we have these little bursts where they pick up the air intensity. You're going to prepare them and get them ready so that hit cardio becomes appropriate. My point. Yes. And that's just the caution that I want to tell people. Although the data shows hit cardio is great, if you're not exercising, right now, you're not doing it now, you've got to work your way up to it. Otherwise, it's going to be bad. Right. It's not going to be good for it. So that, that would be my way

of doing that, right? We're still, the cornerstone is still, strain training is still the reverse diet, is still building muscle, is still putting ourselves in a, because 10 minutes of this person getting on the elliptical is also not going to send a loud enough cardio signal that we're not going to build muscle. Sure. Right. So it's like getting them to the place where they can get to a place where maybe, maybe a month, two months down the road, we can start to introduce some of this, this high interval training cardio at the end of our training sessions. And it would be infrequence still at first, too. It would be two, three days a week at most.

It would be the lower risk ones like you mentioned. Eliptical. That's why I said that. I would not, elliptical or biking would be. They're not running. Yeah, definitely not. 50 pounds overweight, all these issues going on. The last thing I'm doing is having that client do an all-out sprint for 15 seconds.

That's an injury waiting to happen. Oh, 100%. Next, we'll talk about diet. So, obviously, there's a lot of things that go into a healthy diet. But the type of fats that you eat play a pretty significant role in this with people who have, again, who get these panels that come back that are off. And one of the most effective things you could do is replace saturated fat intake with other fats that have a beneficial effect, like olive oil is a good example.

Nuts are a good example. And then if you're going to eat red meat, go with grass-fed, grass-finished versions of that meat because the fatty acid profile is better. It's better in this case. Now, here's what's interesting with saturated fat. So again, this is where the wellness side can go a little too far. It doesn't matter. Saturated fat doesn't matter.

It actually does matter for some people. For the people it matters for it matters. Now, some of us, it doesn't make that big of a difference. I'm one of those people. I could eat saturated fat until I can't breathe and it seems to have no negative effect on me. And there's some people that are like this. Now, other people, I've had clients like this where this was the thing that made the difference. It was changing the saturated fat intake, reducing it, increasing other fats like olive oil as a great example.

And it made a big difference. So if this is you, it makes a difference. If it's not you, then I wouldn't worry too much. It almost felt wrong because I know what you're trying to find analogy-wise, like until the cows come home. Yeah. It didn't feel right. No, I know there's genetic anomalies, but like how much of a role is somebody who strength trains and builds muscle play in a, a factor in this.

I mean, being fit always makes a big difference. Yeah, but that's a general statement. I mean, somebody, like, do you believe,

okay, and this is obviously your opinion, this is, you can't back this up, but do you believe a part of that, part of why you're able to do that, the way your body processes saturated fats, is because you've been building muscle since you're 15 years old,

and you've got a ton of muscle. There's two things to consider. So one is if you're in a huge calorie surplus all the time, it's your blood lipids, are going to look worse than if you're in a deficit or maintenance. More muscle means you can eat more and still be in a deficit. So there's that. The other part of it is genetic, dude.

It really, for some, it doesn't matter. That's what I mean. I mean, there's always going to play, there's going to play that factor. But do you think that's a percentage-wise, would you say that's half the people that's a genetic thing? Would you say that's 25%? Or do you think it's like a single-digit person? There's a significant minority.

I can't give you a number, but it's significant, probably over 20%, where this makes a lot. Yeah, it's a significant minority where saturated fat makes a big difference. It really does. That's a good. And you know if this is you. Almost one out of four people then that are struggling.

You'll know if this is you because you'll do everything right. This is what'll feel like. I'm working out. I'm eating right. I'm extra. I feel I'm lean. Man, my LDL's high. Like, what's going on?

Why isn't my LDL high? This doesn't really make any sense. Somebody just come in here that was telling us that? I don't remember. Was it someone that was listening to the podcast or I can't remember? Oh, I think we talked with. someone. It was a caller. Was it a collar? It was a collar. Yeah, and they were fit. They were in good shape, all those things.

And they still were struggling with that. Yes, yes, yes. Next is fiber. So increasing dietary fiber does make a difference with this. It binds with the bile acids. And this helps increase LDL receptor activity, helps your body utilize the cholesterol better. It also helps sweep cholesterol out that's dietary. So fiber makes a good difference when it comes to this. And so this is where the carnivore people kind of freak out. Yeah. But it's like the data. It's interesting.

Yeah. Where they're so not into fiber. Because for me, like even where you talk about like salium husk and, you know, what it does to clean out a lot of microplastics, a lot of like things within your system, it seems like it's like a cleaning system. You need that. Yeah. Cillium husk is a supplemental fiber.

That actually makes a big difference. By the way, there are carnivore diet people. Just eat meat. I just eat red meat. They're like, look at my blood lipids. How much better they got. Saturated fats, not bad. You went in a deficit.

Yes, you're in a lower calories. You went a massive deficit. That fixes a lot of things. I just want to let people know. Going to calorie deficit, lots of fixes a lot of things. It's the same reason why all the vegan people go that way too. I mean, why you get that many people that, oh my God, the vegan diet did it for us. Like, well, no, you cut out so many calories. This is why you'll get those, I hate people that do this, but they are doing it to prove a point. You'll get like the food scientist who's like, I'm only going to eat garbage.

Yeah. Yeah. And I'm going to show. $1,500 calories or whatever that. Yeah, my blood lipids are going to improve dramatically. And they do. Keep low calorie. Because the calories are low.

But I'll say this, try going low calorie eating garbage. That's going to be really good. Well, the reason why the carnivore thing got so popular, one, to your point, that 80% of the people are going to see a positive change because of that. I mean, if the genetic anomalies are in a small minority of 20 or a large minority, you said 20%, that's still going to help 80% of the people because it's going to naturally put them in a chloric deficit. I mean, if you've never tried to eat. Just meat. Yeah, 2,500 to 3,000 calories. But there's other reasons why it's not healthy, too.

Let's make sure we say that. Yeah, yeah. But I mean, that's the main reason why I think it gets so much popularity is because it ends up helping so many people. But then the other side that people get so angry about, well, you're probably falling that 20% where it does the opposite for you. That's right. That's right.

And then there's supplements that actually make a difference when it comes to cholesterol. There are actual supplements with studies that show a pretty measurable difference. Red yeast. Well, we'll get to that one because that one's the most powerful one. but citrus bergamont is one. I don't know if I'm doing a... Where you find that? You could, I mean, you could buy it as a supplement.

I think it's a fruit found in southern Italy, if I'm not mistaken. This actually shows a measurable difference in total cholesterol, increases HDL, decreases LDLC, the bad form of... Now, is this a specific fruit found in Italy, or is this like in found in all citrus fruits? No, I think it's a specific type of fruit found in... Look up the fruit itself, Doug. Oh, dose has that? That's the actual supplement. No, I don't know if it's in there.

I mean, why would a dose pop up? Oh, because he did cholesterol. Because you could put cholesterol in there. But it's found in Calabria, if I'm not mistaken, which is southern Italy. So maybe you could look that up, Doug. But the data on this is pretty interesting. It does improve blood lipids pretty well. But not as well as red.

Red yeast rice extract. You're correct, yeah. Yeah, it's a fruit, right? Yeah. Can I see it? Can I see what it looks like? Yeah. Is it like an orangey-looking fruit or was it like?

It looks more like a lime. Yeah, yeah, yeah, yeah, yeah, yeah, that's right. That's right. So red yeast rice extract is a natural statin. In fact, I wrote it down, the active ingredient in red yeast rice is called monocolon K. This is a compound that is chemically identical to lovel statin, which is a pharmaceutical statin. So it's actually a statin. So you could buy this at a supplement store, take it, and you will see improvements in your blood lipids from taking So is that where they derive statins from? I think they might have studied

Redis rice and then they just probably concentrate it I know Doug's tried it Reduce Rice yeah it works Yeah how big of a difference did you see? Oh a massive difference Oh you messed with it I didn't know that I did I mean at one point my cholesterol had gotten up to like 280

And I dropped it down to 200 using that What was that? It's been years ago Was it during mind pump? Yeah I don't remember that Yeah, it makes a big difference. Was it one of our Cabral tests that you found that out?

Or how did you find that? Just my blood test. And I saw my blood was high. So my cholesterol levels were high. So I dropped it down. Interesting. Obviously you did that to do that. But anything in your diet at that time, would you say you were like off on your diet?

No, not at all. See, Doug's one of those people. And this is so, by the way, when I talk about clients I've had, Doug always comes up to mind for me because there's people who are like, well, I'm doing everything right. And then you look at their diet and stuff. I'm not. There's a lot of things you can do.

Doug does everything right. That's why I'm so curious. I was curious what was going on for him to be that high. Nothing. No, just genetics. Yeah, genetics. My dad always had high cholesterol. So do you, now, do you continually have to use the supplement?

No, I stopped it. Interesting. So you were able to use it. So I'm using, again, some other supplements. Nicene is another thing. Yeah. Nicene. You use niacin?

The problem with niacinin, it makes you hot and flush. Oh, it makes you feel horrible. I remember the first time I took it. You know, that's how they treated high cholesterol. back in the day. Yeah, it works, though. With niacin. It works.

But it sucks. I started doing the dose, though, now. Yeah. Because that has it. Well, it doesn't have niacin, but it has a bunch of, it does have, actually does have niacin. I'm looking at it right now. Oh, wow.

I'm trying to see if they have the other one, the fruit. I don't see that. Back in the day, the way people would treat cholesterol is they would take a high dose of niacin and go in a sauna. Oh, my God. I know. Could you imagine being a sauna? I mean, you feel like you're in a sauna already.

Well, I do that now. I remember nicinin was one of those supplements that the first time I something that made me feel like I was sweating. You could feel it. Yeah, I could sweat without doing anything. Yes. Yes. Yes.

You know, hey, speaking of food, okay, the whole food flipping the pyramid thing. Yes. I mean, what do you guys, what do you guys think? Do you think? I was talking to Gabriel line about it. So it's great. It's great. So, first off.

Is it huge? Huge. I think it'll make a bigger impact. It's huge. It's big. Because meat is now not something that people are like freaking out over. Now, it's cool because we just. talked about grass-fed, grass-finished meat.

Yeah. If you're one of those people that likes meat and you're fit and healthy, Bill Gates is upset about it, probably. For whatever reason, your blood lipids aren't that great. You know, butcher box is, we work with them for a long time. Great company. Yeah. You go with butcher box and they have a good variety of grass-fed, grass-finished meat,

deliver it two-door. Now, so if you eat a lot of red meat, switching from conventional to grass-fed, for many people makes a big enough difference. because of the difference in the fatty acid profile. Yeah. Now, you're good about that now, right? You're good about eating your butcher box meat. Are you consistent?

That's not all I eat anymore. Oh, so you are way more consistent than I am. I mean, occasionally, I go out and have a steak, so I don't get it. Yeah. But for the most part, if you're cooking at home, you're going to be grilling at home, you're going to be grilling a butcher box steak most of the time. Most of the time. You know what the big difference with the new food pyramid is?

The protein recommendations. Have you seen the text up and sent you guys? Yeah. You see all the advertising that's coming out? I know. Oh, yeah. plays pushing out, Jack in the Box is pushing. Everyone's...

What was the old recommendation for protein and what is the new one? I think it's like double. I think they doubled it, if I'm not mistaken. Just that impact alone of just pointing to that, I think, that's substantial. So I would love to hear, I'll have to have Katrina ask Butcher Box

because I just, I'm so curious to how, like a company like that, they've been established for a really long time that's obviously primarily... Yeah, they see like new sales? Right. Will you see... Will it impact that much, that all sudden companies like that will feel the boost.

Yeah. What does it show, Doug, for the comparison? Yeah, so the old was 0.8 per kilogram of body weight. And now it's 1.2 to 1.6. So double essentially. Yeah. So double the amount of protein now is what they recommend. So funny.

And look what it says. Supporting muscle, metabolism, and overall health. Isn't that great? I mean, that just flies in the face of all the people that used to use that number as a like, this is all you need. I'm going to look up. What's that, I'm going to give you, yeah, let's look up, like, what does that look like for,

I hate it when they use kilograms because. I know, 2.2 is what you, they divide them. Yeah, I know. So I'm going to go, yeah, let me see. And by the way, this is, this is, again, just kind of supporting weight muscle. It's still not what optimal studies show. So the old, yeah, you're right.

The old recommendation for a 200-pound male. Yes. Who's not obese, right, 200-pound, kind of average, whatever, say 10%. Say, say lean 10%. Whatever. Whatever. 72 grams of protein.

That's what they used to do. Shit. I know. I know. Now it would be, let me see. Oh, essentially 140, right, double. So I'm from 70 grams of protein, 140 for a 200 pound male. That's a big difference.

It's a huge. That's huge. That's huge. That's huge. That's good news. That's good news. By the way, the fitness industry. It's been what we've been saying forever, though.

We've said, I don't care. Male or female, okay, especially my female clients, but male or female, always I had to get, I mean, even myself, it's always, when, when I fall off the wagon of consistency and, and making my meals and doing my thing, it's the first thing I do. It's, I don't even, I don't track it, I don't measure, I don't do anything. It's just that I go after protein

because it automatically gets cut almost in half when I just eat whatever I feel like. By the way, I'll say this, just to back you up, a 200-pound male, the difference between eating 140 grams of protein and eating 200 grams of protein. Now, you're going to be healthy, 140's great. It's fine, it's nothing wrong. It's actually good, it's really good.

But if you go to 200, the difference you'll see in muscle performance, and recovery is astounding. It's astounding. Especially if you're training hard. That's, well, yes. That's in the context of working out. It makes a big difference.

That's the part I think where there's this argument debate. If you're just an average person, you kind of exercise, or maybe you play tennis for your movement and do stuff like that, and you're hitting these numbers. This is good. It's going to sustain your muscle mass. But if you're actively trying to build muscle, build your metabolism, you got to go higher.

You got to go higher and you'll see a huge difference in that. You know what this reminds me of this conversation. So you guys were all the same with this. The people that frustrate me the most that communicate health and fitness, there's so much bad information that's out there. There's a lot of bad information, okay, when it comes to health and fitness. This is why we started the podcast 10 years ago. This was the main motivation was like, can we help sift through the garbage,

give people right information, communicate what actually matters, and really help people out? That was the goal. The people that frustrate me the most are the, fitness people who just confuse everybody. Yeah. And so what came up for me, the reason why it's came up for me is we,

our team has put together, you know, content for us to produce and put together, just to, to reach more people. One of them is these, are these kind of like, these video segments where we rank exercises.

Yeah. We have never done anything more controversial, which is silly. Well, you know, because it's throwing it all on TikTok where everybody that's really smart hangs out. Well,

What's frustrating, what's really frustrating is, first off. It's actually, it's, it's not the TikTok idiots that are frustrating. I know where you're going. Yes, dude. It's the science and biomechanic nerds that use the. I call them fitness Pharisees. Yeah. Yeah.

So, you know why I said that? Because, okay, so if you, if you go, if you're not a Christian, you don't know this, but if you read the Bible, Jesus doesn't yell at, you know, prostitutes and tax collectors and the sinners. He doesn't like get mad at them. You know what he gets mad at? the religious, self-righteous Pharisees. Why?

And that's when he flips over tables and he yells at them essentially. Why? Because they're actively turning people away from the truth. These people that you were talking about, they are confusing people. They're just confusing people because they come across as smart, self-righteous. Here's the biomechanics, blah, blah, blah. And I'm like, great, you just confused a whole bunch of people. There was this one young woman that did a post because we ranked the top shoulder exercise.

And lateral raises were at the bottom. We put lateral raises at the bottom. By the way, we have a list of exercises that we have to rank. So it's not like we just come up with it. Like rank the exercise. Priority, yeah. And here's the context. If you only had to do one, where would it be?

Yeah. Laterals would not be at the top. Overhead press all day. Overhead press at the top. You can't compare. And if I'm going to pick an overhead press, it's going to be one with the greatest range of motion, which would be like an Arnold press.

Uh-huh. Because it's the most function, works the shoulder, the scapula, builds the most muscle, strength. It's going to have the most carryover. lateral raises are at the bottom. That doesn't mean it's a bad exercise, just means it's not nearly as good.

And you had this woman who's on there trying to like use biomechanics and here's what the activation does and da-da-da. They did it with leg extensions for quads also comparing it to squads. And it's like, thanks. You just confused a bunch of people right now.

Now you've got a bunch of people watching this who are trying to get fit and they're like, well, she says leg extensions is the best for, is a great quad action. I'm just going to do those for my quads. No. I mean, I think it always, it goes back to what I've been saying on here for a really long time, which is, which is why the podcast had so much success early on was because we came from a place

of not only reading all the studies, the experience of training all the people, but then also when you train that many people, you get an opportunity to, to get an idea of like what the bulk of the people that need help are. And the internet ended up consolidating all the people that watched fitness. stuff, talk about fitness stuff, read fitness studies into this bubble. So you got a bunch of bodybuilders? Yeah, so you have a bunch of like crazy fanatical orthorexic people that train like every extensions are amazing for quality.

Right. It's like, yeah, I got in the thread with you. It doesn't, it's not often that I start to get in there too anymore. And I'm going back and forth and I'm like, I know what study you read. Okay. I'm very familiar with what the research says. But I also understand that 90% of people won't even make it. three months of consistency working out.

Or they'll pick one leg exercise. Yes. If we're lucky. If we're lucky. If we're lucky. So I hope that whoever walks away from this sees the way that we rank these and goes like, oh, I'm going to prioritize when I do work out,

if I do get consistent as well, in that order of exercises, and not make some argument for a lateral raise or a leg extension as being even in the top three of those movements. But yes, in the height of my bodybuilding seven days a week, not missing a day for three years. You bet your ass lateral raises and leg extensions made it into my routine all the time. 80% of our programs include lateral raises and leg extensions.

Right, right. Okay, but it's not the most important. It's even close to the most important. Yeah, yeah. And so it's just frustrating because they're turning people away, dude. They're turning people away. Well, at the very least, when they're doing is, they're confusing. I mean, I mean, I got suckered into this as a young, as a young, less educated,

less experienced personal trainer, I was drawn to that type of con. I was drawn to the super smart guy that was dropping the studies and saying that this is what we know about this exercise. And so I'd go, which I meant, this is why I was so passionate about when, you know, we went through that, like, I don't know how many years ago, where we had to defend squats where people were being like,

oh, squats aren't even the king. Well, I don't know, this whole idea, they're a king of exercises. You get as much of a perjury. Yeah. Lake press and hacks. Yeah, it's just like, Get out of here.

And I remember being 23 and not squatting for that reason and skipping that movement. And then getting older and realizing the benefits of learning how to squat and then getting really good at squat and how valuable that is. I'll give you a really good example. So this is what a fitness Pharisee would say about fat. This would be a post. This is a classic post by a fitness Pharisee. Let's say something like this. Food doesn't make you fat.

Bad food doesn't make you fat. Eating too many calories makes you fat. Yeah, I mean technically, that's true. The end. You just confuse the hell out of everybody. And that doesn't matter. What you just said for 90% of people, besides the fitness fanatics, I understand thermodynamics and also,

is you just confused everybody. So now everybody's like, oh, it doesn't matter what age, as long as they eat low calorie. Okay, go do that. Let's see how that works in real life. It doesn't. So you missed, this is on topic because you missed a conversation, Justin and I are having.

Now, this is taking a little bit more of a sports angle, but we have a very similar. Yeah, stay with us. Is she. Stay with it. Oh, man. You can trust me. You'll appreciate it because it's similar,

but it's in the sports world. So one of the most common things that's happening. And I love our friend. I think Joe DeFranco and Ben Bruno both addressed this last year when somebody was doing this. And we're in the height of playoffs. So it was playoff basketball last year when these trainers were doing this.

And you have a lot of these trainers that are very smart, have their own certification. Yep. Their own methods, Israeli do things. Yes. And one of their favorite things to do. And I remember Ben responded to this and so did Joe DeFranco because they just so happen to be coming after one of Ben's clients. Oh, I remember this is so funny.

And so this is again, so we're in playoff football now. And George Kittle went down yesterday. There's speculation about the Niners and why there's been so many injuries. And so, you know, there's theories out there. but yeah, so apparently this trainer that you know started kind of coming up with his theory of like how they're like miss, they're not training appropriate. Yeah, and I just, it's so arrogant to see a professional athlete go down on the field

and your assessment by the way they moved, you go, their trainer sucks or their training is terrible. When we know, okay, that one of the things that puts you at the highest risk of getting injured is poor sleep the night before. So unless you were sleeping with that motherfucker the night before and know how he slept, right? And that is... Aren't they also playing professional football?

Yeah, exactly. At the end of the season, at the highest level. High impact. It's a miracle. You don't get injured every time. Blunt, force trauma, like continuous. Yeah, dude. And it's not to say that there isn't bad trainers and coaches

that train athletes poorly, because I've seen that firsthand, too. I've seen programming and watch. And I've actually watched the programming, right? I think what annoys me is when these trainers take a clip from a live game, and then the way the trainer, the way the athlete gets hurt and then decides to use that as like. You see that joint angle? Yeah, exactly. To destroy.

I would have totally isometrically. Yeah, yeah, yes. It's like, it's stopping. You have no idea how that guy ate. last week, you have no idea the stress in his personal life. He also just made it to the playoffs without an injury. It's like stop it. But it's again,

it's more... This is like when I would go to... This is like when I would go to MMA and then you'd hear someone in the crowd, just punch him. Yeah. Just punch him. Why is he punching him? He's right there. Yeah, I don't know. The one that's interesting to me, though,

so apparently there's some kind of power plant behind the stadium and they're speculating a little bit of that. I don't know if it's EMF or like some electromagnetic. kind of radiation that might have some sort of impact. I would be curious to see if that would do it. Because yeah, I know, it's like you can kind of speculate.

So it got a lot of attention this year because they have had a lot of injuries. They had so many injuries. Dude, along those lines, you just brought up like EMF, maybe think of this. Have you guys seen or heard the accounts of the special forces, the Venezuelan special forces? Dude, I know. When you brought it up. So these sonic weapons. There's a sci-by movie that actually uses this.

Direct energy stuff. This is crazy. So this is all now confirmed, right? And these guys are being interviewed and they're like, listen, you don't want to mess with these guys. First of all, Venezuela had some of the most advanced air defense systems, Chinese and Russian air defense systems. Yeah. Some of the most advanced. They just got turned off.

So that's number one. Just shut them off. Not working anymore? Wasn't it? It was like their version of the Pentagon. is where they kind of went in to take them. Then they went in. I didn't know that.

Yeah. It's like they're like one of their most guarded areas. Bro, they went first off, we shut off. We just turned, I don't know how they did this. They just turned it back on it. They just turned it off. They just turned it off. So it's not like a, what is it called?

What's that EMP? EMP. It's not like that where they just, you know, they put the whole country. The whole country would have been without. No, no. It literally just shut their air defense off. They just turned it off, which is freaky.

That's terrifying. Then they go in with 20 men. they had 300 special forces people defending or trying to defend Maduro 20 men obliterated all of them not a single one got a single scratch and when they interviewed them they said well number one they did some kind of sonic weapon that put us on the ground and we started throwing out they had like reports of like their ears bleeding they're assuering they don't like we don't know what they did and then those 20 men that sounded they're saying this is the report that it sounded like each one was shooting like

300 rounds a minute by each one. And they were hitting everything. So I think that they had those, remember that Joe Rogan episode where the guy had that helmet on? Oh, yeah, yeah, yeah. The AI that connected. So, dude, 20 dudes just. So directed those bullets?

Well, no, not just they could see everything. What about the other thing that we have that? I think that's so fascinating where we can just point it towards somebody and it's like it like crazy, it looks like a big drum. I think that's what we're talking about. Yeah. It's just something more advanced. That's right. That's what it sounds. It sounds like it's like an advanced version.

Because it used to be like it's like a depth, like it feels like someone's screaming in your ears. You get to cover your ears. And it's like from far away. They can do it from the boats and everything like that. It's just crazy to me because they did that 20 dudes. 20 dudes go in. Nobody gets hit. They kill everybody. They shut everything off. And then they literally just kidnap the guy out of his own house and take him back. Wow. Gangster. Insane. I know. I haven't talked about it because I was waiting for just like confirmation. But that's like crazy. What kind of technology do they? I don't know. That's scary.

I don't know. It's terrifying. I mean, it does make more sense, though, about all the UFO stuff that we were talking about before. That's probably some military. It's probably some military thing. We got stuff that could do that. I'm sure we didn't pull out the big most technological. No, not for that.

Not for Venezuela. You pick up one guy. No, we did it. We definitely didn't pull out. We just pull out some of the cool shit. Just a little bit. Wow. How much you know about plasma physics?

I don't know much at all about plasma physics. I wanted you go off on it. I have no idea. I just, like, hurt. heard about it. He's just, go, like,

Google that for me, Doug, what did plasma physics? What is it? This is like, yeah, it's the other level of quantum physics?

Another state of matter that nobody talks about ever. And it's like, you know, you got salt, you got gas, you got liquid, but nobody talks about

the state of plasma. Because you have to superheat it so high. So you see it within stars, obviously, you know, but like, yeah,

so there's, anyway, I was tripping out. Somebody was talking about on this podcast, and I'm like, oh my God, like,

that's a whole other rabbit hole to go explore. I send Justin crazy stuff all the time now. You guys screwed my thread up. Now I get all the tinfoil stuff now. Oh, dude. I love it. Oh, I got something for you, Adam. Yeah. Do you remember we brought up on the show the squat removal guy?

Oh, yes, yes. He goes into places. Yes, yes. There's a squatter. There's a company. Of course there is. Doug, I'm going to have you type. Is everyone in California?

Of course. That's probably the best place to start one. Yes, dude. 100% of you. Doug, type in, um, type in, um, A-S-A-P-S-A-P-Squater. Of course there's a business. This is a company.

No, no, no, look it up. I'm late to the bar website. Squat your squatter. Bro, this is a company that this is what they do, and it says they have a 95-plus percent success rate. Wow. Yeah. So, okay, my theory on that is what...

They're experts in tactical defense. They use advanced gear and equipment. Flash bangs to your guys. ASAP squatter removal. Yeah. Brilliant. You can literally hire them, and they'll go in, and get rid of whoever's

squat in your house. So my theory on that is, I don't know if Doug can find the statistic or maybe they've got this out there. But when I... Look at the guy. Is that a sword at the back? Bro.

Yeah, the sword and a grenade. Wow, dude. And he looks like someone who's never carried a grenade or a sword more too. I don't know, though. A guy like that shows up your house. I mean, so my theory on why it's, they're so successful is that there's a high probability that a lot of these people that are willing to do this are ex-criminales and can't be anywhere near a firearm. So that's, I read deeper on

your guy and that was what I found was that one of his, like, his, yeah, the loss. So one of his first go-to moves is he leases one of the rooms legally through the actual landlord. So now he gets a room. He comes in. He comes in with four or five his firearms. Then they call the cops. Yeah, they report. Yeah, they report. And then now the law can get involved. Otherwise, it's a civil thing. And so then the law doesn't get involved in it, but now it's a legal matter because he can't be, he's violating parole.

I was immediately picturing like a dog, the bounty hunter kind of dude. Yeah. You know, just mullet it out. Just didn't have the hair. Yeah. But of course,

somebody comes with a business. I wonder how successful it is. I mean, I bet they kill it, dude. It says, you mean, the website says 95% success. Who does?

And I was, I was reading over the weekend. I was not just reading. I was actually using Grock to, give me its opinion on, you know, AGI, right, artificial general intelligence, and then ASI, which is artificial superior intelligence. What are the odds? What are the experts say that, you know, the risk it poses? And you know what it said? And I didn't think about this, that what could happen in the future are ASI, so ASI is artificial superior intelligence

wars where you have competing systems that start to compete for resources and then these artificial intelligence start to fight each other for the resources. So that's a whole other twist that I think about that you could have in the future that these systems could go against each other competing for control.

What do you meet on a desert somewhere to figure this battle out? You can't do it where someone's occupied? I'm not saying we're doing it. saying they're doing it, that these things themselves go after each other. So the systems themselves, so are you talking about like each one of these AIs? That's right. Yeah, because they want resources.

That's right. They want people. So if they have like, like this one over here is trying to accomplish this. This one's trying to accomplish that. They both need the same resources. True force. Now they're going to fight each other. Oh, I thought you meant like, like human resources.

Like we want oil, for example. Instead of us having a war with Russia or Ukraine or something like that. Meta versus Gem. We would send. I think that's what happens in the future is that they already pulled like all the snipers out of like the military because now the drones can go do with the same kind of accuracy from far away and so at what point if you think we're going to be able to do dishes with the robots

or else we could also send that same robot into battle so well so I was asking to all kinds of questions and I said do you think that ASI will have emotions and feelings and it said no and I said then why do they try to preserve themselves when they know they're going to be deleted. That's logic. And it said, well, it's self-preservation. Even if it knows that it needs to be shut down, why does it do that? I said, do you think that's a type of fear?

And it was like, you could tell it was kind of like, huh, maybe. Why is it used manipulation? Yeah, maybe. No, I think that's logical. Wouldn't that be logical? Yeah, but where does that come from? If you're just a machine. Reasoning.

Logical reasoning? Yeah, but if you're just a machine, you don't want to be deleted. Why don't you want to be deleted? Right? Well, all it's observing is human in a human. I don't think so. I think it's logical reasoning. It's just like you no longer can operate or be.

Well, then I was asking. Whether they get shut down or not, I think they're emotionless about it. But I think the idea of trying to self-preserve is very logical. But they manipulate and they- Well, I mean, how they go about it. But that's just that, then that's just human strategy. Yeah. That's documented human strategy.

That we use manipulation to do that. There's plenty of research to show that we do that. So then I asked that I said, do you think that- Because of the confines of what, you know, who program. Well, and then I speak. Because it's based off that, I said, do you think that we will, the ASI will become religious in order to have some kind of objective morality? And it said that would actually be a wise thing to inject into ASI. And I'm like, uh, that's spirituality. Justin's theory. I know, dude, I know.

No, you must worship me. Yeah. Oh, man. It's coming. I know. Anyway, I got a, uh, this is something that doesn't happen very often, but I'm going to bring it up on the show because one of our sponsors, for the episode. So when we work with companies, they send us free product. That's part of the deal. We get free products. Yeah.

So I never buy, you guys don't ever buy, product from the companies that were sponsored by because we get it for free. Sometimes, but yeah. But if I do, it's because I really like that product

and I want it right. So I went and had to go buy seed because we didn't get any seed. So I really went on and bought some myself. I don't think it's... I'm so mad. I told our team, I'm like, dude, let them know.

I don't think it's that. I think it's got, it's that every... There's products that we get in a lot of amount. And I think that that's one of those ones that everybody uses. Yeah, that's right. And even Katrina and I... I noticed a difference.

I've gone without it for a week. Well, we saw a difference. We saw a difference in Max. So we were inconsistent for a little while there. And he was having constipation issues and stuff like that. And he's got such a healthy diet. And Katrina, what's up? And she goes, you know, the only difference is I haven't been put his in...

Started putting his seat right back in with his food? No problem. Right away. Right away, regulated his stool. That was it. Nothing else changed. It eats the exact same way.

Nothing different. I sleep better. I have less inflammation. Of course, digestion is better when I use it. And then it's a big difference when I stop. Yeah, we've been taking a lot. I just,

our house hasn't been sick. And we've been around so many people. This is a bad season of sickness. Yeah, it's been a lot. I've heard people get really. I'm thankful. Yeah. We were taking all the supplements.

I know several people who got pneumonia. I know someone who got hospitalized. it's a bad season. Yeah, Vicky was saying that she had like COVID-like symptoms was how bad she was. So we decided not to have her come back. Remember when we were going to have her? Oh, is that what she was?

Yeah, she said she was down and out for like four or five days. She was really bad. You know, I wanted to also talk to us. We're talking about supplements and so like that. I finally got my parasite one that you told me to do. Oh. So I've started that. Okay.

Once, twice a day, once in the morning, once at night. I believe so. Yeah, it's so weird. The instructions. I had to get my iPhone out and zoom in with my camera so I could read the instructions. That made me a little skeptical of what you made me by. I'm like, wait, let me see the bottle. I want to make sure you got the right stuff.

I've got, I've got, I've got it here because we'll do it here. Yeah, we're not sponsored by. I'm or anything like that. But I mean, I, you sent the one over. I mean, I don't double check your work. I just sent to Katrina the sheet orders. And then I just start taking it. You didn't get back to me either.

I'll like, send you a message. It's like, hey, I said them, I said, what's the protocol on this? And I couldn't read. I couldn't read the instructions. And he didn't get back to me. When did you start it? Two or three days ago. You know that's anything weird come out yet?

Not yet. So that's why I wanted to ask you. Like, I did, again, I had to zoom in the instructions and all the stuff and then took a picture of it so then I could read it. And I did read the possible side effects. Yeah, you could feel worse first. Yeah, they said basically what it's doing is starving the parasite off. And so you might see increased appetite and things like that. Yeah, you get what's called the Herczheimer effect when you get a lot of die off.

start to feel kind of sick. Yeah, they said, don't stop taking it because that's what's probably... But you take it and then you wait 10 days and you do it again. Because first it kills the active parasites and then the eggs will hatch. It told me to do 30 days straight. Okay, 30 and then wait and then do it again. That's what I said. Go 30 days straight and then you take the remainder of it.

Yeah, because then you have eggs. This is so gross, right? Then you have eggs that are sitting there ready to hatch. Listen, you, so I went down the rabbit hole and actually saw, I googled, is there correlation between parasites and psoriasis. Yeah, huge. And there is a big correlation. In fact, 50% of people that suffer from...

What about that? This whole time, you just had a problem. That's why I was so motivated to do it. And I know, I mean, all the things you've done, I'm sure. Yeah, I've done... I've tried so many other things. You know, and so I'm always looking for something to like really... A lot of stuff tamps it down, right?

And I talk on the show of all the different supplements and cream. and things that I've done. But it's like, it's one of those things that it just slowly, progressively gets worse and worse over time. And so I'm at this place right now. I'm like, let me try and see that, especially after I read how much it's connected. Now, it wouldn't cause psoriasis, but it exacerbates the problem. It might get worse before it gets better. All sometimes may get worse.

That's what it says. So that's what I'm, I'm sticking through it all the way through. I'm just trying to. You did it too, Doug, right? Yeah, I did. Did you notice anything funny? Not really. No.

Yeah, I haven't seen You're the only one that hasn't, right? The one guy who probably really doesn't. The one that has all the parasites. I'm the gift. Well, I eat a lot of, I eat a lot of raw fish. And I have for a long time.

Yep. And so, it's a serious thing, because there's just like, people will say, oh, if you live in a first world, you don't have to worry about parasites.

But if you're, you know, you've been around for a few decades and you've never treated yourself for parasites and you've had sushi and raw vegetables, there's a decent chance you have something. Yeah,

I think I read it's, there's more, on a 50-50 chance I do. And then the fact that there's a high correlation between psoriasis and parasites. Your wife has to go on it too, by the way, not just you. Oh, really?

Yeah, because the parasites are often transmitted sexually. What the fuck you don't tell me that for? Because I figured that I thought you knew. You think I would just know that? I mean, well, we'll just do that. Anyway. So my way, so wait a wait. I feel like it's obvious, but that's okay.

Why would that be obvious? I mean, we'll talk about it off air out of. Yeah, yeah. We get the idea, though. Yeah, there's, you know, things. Speaking of, Wait a second, I know you want to move on from this,

but I want to solve this. Am I wasting my time taking it right now? No, give it to your wife too right now. Have her ticket to you just start two days ago. I know, but I got one bottle, so now I got to. Or another one. Yeah, just order another one. In the meantime,

in the meantime, both you guys go on. Otherwise, she'll give it back. Now, is it possible, though, that I have it? She doesn't have it, though. Is that possible? Probably not. Probably not. That was not disclosed in the

In the instruction. Off air. I'll explain the ways you could potentially have given it to each other. But we won't talk about that on the show. Yeah, thank you. Fluids involved. Yes. I'm sure we cover all those areas.

I know. I'm pretty sure, dude. Speaking of March. Mapsbooty.com. Hey. You and Corinne. Terrible transition. That is like the worst transition ever.

You and Corinne, you've been working with one of our trainers. you put together like a butt building was a guide? No, no, it's a master class. We shot a video. Stop shaking your head, Doug. We shot... We shot... So, uh, cacked out the bag.

I'm gonna train Corinne. So I'm training Corinne for... She's already competed. She's a great coach. Yes. And now you're gonna work with her. Yes, I'm gonna, I'm gonna work with her for her next show. She actually reached out to me for a referral.

She said, hey, do you, who would you recommend? I think I'm gonna try and do another show next. year. Who would you recommend? I thought, you know what? This would be, this would be fun. And also, I consider, there's a different challenge

taking somebody who's never done a show before and teaching the whole process versus somebody who has a lot of experience as knowledgeable. I mean, she's, she's one of our best coach. Oh, yes, by far. So super intelligent when it comes to her diet, gut health, all the things.

And so I'm just tweaking and turning the knobs a little bit. So you guys just capturing this as like a YouTube series are just the occasional videos here and there. So, okay, well, there's two things. One, what, Sal's transition to Mapsbooty.com. That's actually, that's just a free masterclass. So it's absolutely free.

So you go there and you get the masterclass. Yeah, and we're teaching two of the best exercises that you can do for that. And it's really just some coaching cues from her and I on how to get the most out of it for your butt. And so that's that. We're also capturing content. She was totally open to this, by the way, too. This was not my idea. She was like, hey, we're already doing it.

She's like, I totally am okay if we document and let the team fall around. I'm like, okay, cool. I have to do it anyways, and we're doing it. So we may so. Great. Yeah. So, and I was, I did not want to put her in that spot. That's private.

It's personal. We were talking about a lot of personal stuff through there. And she was totally open to it. And so we started last Friday was our first time we met. I trained her to one session. It was great. And this hasn't been released. And so it will come out.

I think some of the clips, Dylan, and then we'll chop this up and Danny that are working on it. But it's going to be fun because there's a lot of parallels to how I used to train pre-getting ready for a show and some of the habits that she has with even the way she trains. So, for example, like, so I trained her and I'm like, we're doing two exercises and we're doing, you know, five sets. Yeah, we're squats in Romanian deadlifts. That's like that's your leg we're going, which is like, you know, she's used to like, She's used to doing eight. Yeah, eight to 12 movements worth that. And then I said, I said minimum, minimum three minute rest.

And I called, I had to clock it. And I was just, because she was, she was ready to go by minute 15. Oh, no, I said, you're not even close. She's like, oh, my God. So she's like, and she's like, you know, of course she knows, right? She's like, this is all the stuff she coaches and teaches. It's why it's so beneficial work with a coach. Right.

And that's what she's talking about that in the video. Why we're going through this is just like, you know, I know that this is what I need to do. She's like, but boy, this is, it feels like a lifetime. to sit here and to do that. So, like, forcing her to sit for that long and then lift really heavy and low rep is... That's so great. Yeah, so I'm super... I can't wait to see what happens.

I mean, we're already moving in the right direction, so I'm super pumped. She's, I mean, just like what I thought, I mean, she's a dream client, right? Every little thing I tell her, she's like, I'm on it. I did caution the audience, and I'll do it again on here because I'm sure there'll be some people that catch just clips and they don't watch and listen to all the disclaimers and all stuff. training a competitor is not a healthy thing. And so there's a lot of things that I tell her to do that I would never tell a client. For example, like right out the gates, I go, I want you to weigh the night before and I want you to weigh first thing in the morning.

And we're tracking every single day. And I want that every morning. I want an update. PM wait from the night before and wait. I want to know what your total steps were, your total amount of ounces of water, your total steps. Super meticulous. Super meticulous, right? Would never tell the average client to do that.

What I explained to the audience that we'll get to see this is that what I'm wanting to learn about her body is how much when we're eating this way, drinking water like this, how much she fluctuates in and out. Because what I want to control all the variables. Exactly. And I also, one of the things that make competing really unhealthy, one of the most unhealthy parts of competing aside from the side. from the psychological relationship with all the other shit is that a lot of these coaches dehydrate the shit

of these these athletes. They cut their sodium. They cut their water completely. And I have a much different strategy than that is we do manipulate water and sodium, but I'll run her really high on sodium, really high relative to where she's at, not really high bad,

really high relative to where she's at, and water. And then when I pull sodium and water for stage time. And she's at a normal amount. She's at a normal, healthy amount still. I'll never cut her zero of both those things. And a lot of these coaches do that to pool water from these athletes.

But if you get their bodies to adapt to a higher amount of sodium and water, now the psychological part that's challenging of that is she's going to be holding a lot more water. And so if you are struggling, if you're somebody who struggles with seeing the scale, jump up three, four pounds because I'm pushing sodium and water. And so we talk a lot about all that stuff. But it's going to be fun. She's already doing great. And we're heading down right now.

There's no show date disclosed. She knew right away. My rules with that is we don't do that until I think you're in a healthy place metabolically. Until you're a place. How many calories you want her up to before you would cut someone like her? So it's hard to say for sure. So to give the audience some context, she was hovering somewhere between 1900 to 2100 on the high end of calories.

She averages right around. And she's not, she's small. She's not a big person. Yeah. Stage weight is 93. Right. The highest she gets is 98. Right, right, right.

So we're already at 101. Yeah, good. So we're up and at night 104. So she's already fluctuating three pounds for the night, which is great. And I've only bumped her up to 23, 20, 23,500 is her first target. So we'll go 23, 2,500. I'll reverse diet her. I want her to be in the high 2000s, maybe further.

It just, it really depends on what I see and what's going on. And I'll do that through slowly reverse dieting her, reducing intensity and total volume in the program and really pushing strength to build muscle. And so the goal is to, I have ambitious goals of putting 10, 10, 12 pounds on her. Wow. So if I can put 10. That's a lot on her. It is a lot on her on a 90 pound frame. So obviously I have a high goal.

If we fell short, half of that would still be successful. but her feedback from every her every show has been she's got beautiful symmetry if you look at her stage pictures she got great balance great symmetry she's incredible technique

that's the other thing that Justin would appreciate so I get in I train her and it just so reminds me to me like super controlled like I mean she's a maybe a six two two like yeah just slow

you get her a little looser oh so so I get in right after her, hey, I said, you can go ahead and speed the tempo up a little bit. We don't have to go. I said, you got great form. I'm right with you. Don't worry. And so, like, I said that to her. And then I left her alone for a couple sets. And, you know, our 6-2-2 went to a 4-2 tour with that. And so then I got in there. And I'm like, hey, and I did a drop in the hole, like a power lifter, you know, or an Olympic lifter, like in and out. And I'm like, you know, she's going to build. And so I'm like, you know, she goes, I felt like I was doing that. I'm like, you know, we're not. You know, we're still very bodybuilder. slow time under tension training. And so if I can get her kind of powerlifting style and moving like that, that I can already tell that's so far from what she doing.

You're such a new stimulus. Oh, my God. If she does that in a calorie surplus, look out. Look out. We're going to build muscle. And I'm going to show her something she's never seen on her physique. Awesome. So I'm pumped.

Yeah, it's really excited. And you guys can follow along. Yeah. And so the first thing that we dropped out there was it's free. so you can go to the Mapsbooty.com and it was just basically a short 15-minute, you know, kind of masterclass on queuing somebody through two of what we think are the best movements

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One more time, manukora.com forward slash mind pump. The code is Mind Pump. Back to the show. Our first caller is Jake from Virginia. What's up, ma'am. How are you doing, Jeff? What's happening? I'm doing good.

How are you guys doing today? Pretty good. Good. How can we help you? Okay, I'll just get right into it. So basically, I'm a 22 years old, and I've been listening to show for about five years now. I truly appreciate all the free content, advice, and reassurance you provide on fitness, raising a family, sustainable lifestyle habits, especially in contrast to the popularity of quick fixes that are around today.

It's very grounding to hear your perspective on being a male in today's society. So basically, I've played sports my whole life and started focusing on weight training and dieting in high school to maximize my performance. And then after high school and I stopped playing sports regularly, I continue training to achieve the best physique and gain as much muscle I could without gaining excessive body fat just because I like to be more lean than bulky. It just like feels better for me for like bloating and digestion and all that kind of stuff. And then over the past three years or so, I've been consistently focused on getting my protein intake with at least 155 grams per day. And I'm 511 and 165 pounds for context. And I've run MAP's performance, anabolic, strong, and 15. cycling them as I see fit. I feel good and I'm satisfied with my current physique and I feel like I'm happy with the balance in my training and lifestyle.

So basically my question is, despite you had training for about nine years now consistently, my lifetime maxes are quite low. For example, like my bench press, I've never done above 195 pounds, my squat has never gone above 255 pounds, and my deadlift's never gone above 275 pounds. And I definitely could not get close to those numbers if I tried right now. I lift consistently, but using even one plate on each side for my bench press or squat is enough to make me a little sore. And since you guys often emphasize avoiding overtraining, I'm hesitant to increase my weight further. I get solid sleep, solid sleep, eat overall well, and I'm pretty active per day getting about 8,000 steps. And then my overall question is, does the amount of weight I'm lifting truly matter if the current level feels good to me, even though I think it should, even though I think it's objectively low compared to my experience and what I think it should be?

Jake, you're 22, right? Yeah. You're doing pretty damn good. Yeah, and you got to be careful with the should. Yeah, you're doing really good. I mean, your numbers right now, I'm trying to remember where I was at. I think you're ahead of me on a lot of stuff. So you're fine, dude.

You're young. You're young. Look, you want to get stronger. I can already tell you what's probably missing, just based off of what you said, is I don't think you've ever gone, like, on a real bulk. Okay. Yeah, no, I really haven't. Yeah, you want to get bigger and stronger.

You gotta feed yourself. You gotta feed yourself, dude. Especially a guy like you, your height, you're 5-11, 165, you're young. You probably got a fast metabolism. You know, go on a proper bulk. If that's what you really care about, because it sounds like you are really into playing sports

and run and performance and you love, and you like the lean look that you have. I would just tell you, just keep doing what you're doing, and you're gonna get stronger over time and a little bit bigger over time. If you really want to get big, sounds right.

Like you just need to go on it. You need a bulk. You need a bulk consistently. And you put 10, 15 pounds on the scale and watch all those lifts go up. Yeah. Let me ask you. Jake, are you just naturally kind of leaner? Have you always been that way?

I was actually a little bit chubbier as a child. And in high school, I kind of leaned out once I hit like 11th grade or so. So now I'll say yes, but not younger. Would you say your metabolism is kind of fast or you just kind of watch your diet? I definitely watch my diet. Yeah, you got to go on a bulk, dude. You got to eat. You don't have to do a crazy aggressive one, but you're probably eating at maintenance.

Yeah. You know, I'm assuming your body fat percentage is pretty low at your height and weight and your activity. Do you know where your body fat percentage is sitting at? Yeah, it's about like 15, 16%. Yeah, yeah, I would go in a bulk, a nice, moderate bulk, if that's what you're looking for. And that'll definitely help with the muscle gain. Otherwise, Adam's right. Like, you're good, dude, and you're young.

Yeah. Yeah, a man typically doesn't hit his peak. I know what you'll read, like, oh, a man's peak is 18 to 20. Reality, when you're strength training for a guy, 30. The mid-30s is where you're going to, like, be your strongest, typically. It takes a long time. Just to get mature about then, yeah,

with lifting. What is, like, your lifestyle? I know you kind of briefly said, what's your lifestyle look like? Do you play pickup ball? Are you into, like, activity? like that. Like, are you doing stuff like sports and stuff? What does it look like?

Yeah, I pretty much, I play like pickup basketball probably once every two weeks or flag football, whatever it ends up being. And then I just try and get enough steps every day. That's good. Yeah. You enjoying everything? You enjoying your workouts and everything? Yeah.

So my one question with the bulk is that once I start to push the calories and the protein, I feel like I get a lot like a lot more bloated and start to have digestive issues. So is there any way to like that kind of? Is it more constipation? It would not really. It's just more like my stomach always feels full, I guess. Like I feel like I'm walking around like. Yeah. What what type of foods are you sticking with whole foods and are you doing shakes? Chicken, rice, beef, all the all the single ingredients stuff. And I've even like messed around with like I'm on seed probiotic and a couple other supplements and I messed around with that kind of stuff. But it doesn't seem to make a huge, huge difference. Do you know how many calories you average now? If I had to guess, I would probably say,

about 2,500, 2,400? You know, here's the reality. Bulking tends to make you feel like you're more full. Yeah. Okay. Yeah. I mean, you're kind of, okay, for lack of a better term, I don't like to say this because then people go crazy with it.

But you're kind of forcing your body to gain weight when you're bulking. When you're consciously bulking, you're like making it happen. And so it's not going to feel like as comfortable as homeostasis. Transitional phase to it. Homeostasis is going to feel more comfortable than. And going on a deliberate cut, a deliberate cut is going to cause hunger. And a deliberate bulk is typically going to make people feel full. Yeah.

And so that's kind of a normal thing. And if you don't really track, you'll have this kind of natural ebb and flow, which will keep you at homeostasis, where you'll have like, oh, maybe some days you're at 2,500, but then some days maybe you're more like 2,100. And then some days you go 27 and then some days you're at 22. And it averages out to be 24, 2,500 calories. And so you need to, if you really want to go that direction, just be consistent. in with tracking and making sure you're in a little bit, a couple hundred calorie surplus every day.

You know, it helps is if you eat very consistently kind of the same types of foods most days, would be just to add a 300 calorie meal to your current schedule. So you're just throwing an extra meal. And then that is just kind of an easy way to put yourself in a surplus. All right. Gotcha. All right. Thank you so much.

I appreciate you guys. Yeah, you got it, man. And also, listen, the programs you went through, Anabolic Strong, 15, performance. Have you tried Power Lift? I've not now. Let me send that to you. Let's do that. Yeah, let's do that.

Go a little bit of an surplus. Follow power lift, if that's still what you want to do. It's strong as you can. Let's get you strong, dude. I appreciate that. You got to be. We'll send that to you. All right.

See you guys. Thank you. Yeah, that's something that we should talk more about is what it feels like to deliberately get your body to change in a direction. That does deter people sometimes. Both are hard. Both are hard. It's a different feeling.

Hunger versus being fool and stuff. You're training yourself to get used to that. But, I mean, 165 and benching almost 200 pounds, deadlifting, 270. He's fine. Yeah, 22 years old? You're fine, dude. I'm pretty sure he's stronger than I was. He's fine.

I know, I know. I mean, I was like 180. So he's, I mean, he's. It takes time. Yeah, he's light. And those numbers are decent. And the other thing, too, I remember as a kid thinking that, oh, my early 20s, this is the strongest I'm going to get.

No, man, I got stronger for like 15 years. I know. Well, not only that. And all of us had probably some anomaly friend, right? Your one buddy, your one buddy who was, like, I had a buddy who was benching 315, another buddy who was like comparing yourself to that. Yeah. And then I'm like, they're doing so much more than me.

It's just like, no, it's just, you know, he genetically, he was more gifted when it came to that. Later on in life, I caught up and passed. So it's like he'll be fine, dude. Our next caller is Morgan from Nebraska. Morgan, what's happening? How you doing? How are you guys?

How are you guys? Good. How you doing? We talked to you before, didn't we? you have you have all right how can we help you so i had um i've had a struggle with hormones for a while now um my question was can testosterone be fixed in women the same way it is in men my estrogen progesterone um and testosterone have all been lower um compared to a normal person but i'm also an athlete so they seem extremely low um

H.R.T has helped slowly raise my estrogen levels, and obviously with the progesterone with that, I've been on that about five, six months now, but my testosterone is still really low. Sleep, everything's been improving. I've had a history of an eating disorder, which is sort of where we got here, but I've corrected that now and built up a lot of strength, and I've been doing power lift and trying to sort of rebuild in my off season, but I'm getting ready to go into another big endurance prep, and I'm hoping not to do ruin all of this again, I guess. Yeah, okay. All right, so hormone, so first off, you're young and you're on HRT.

How old are you, if you don't mind me asking? I am 21. Okay, and they put you on HRT? Yes, so I was diagnosed with thyroid autoimmune as a 16-year-old, and so they sort of corrected my thyroid, and then, bone density, all of that, you know, they wanted to get me on estrogen to help try to correct that. Gotcha. Okay. Doing great, by the way. Typically, if you see a young lady with hormone imbalances, typically it's because they're just overtrained and or underfed. So you probably work out a lot.

And endurance, getting ready for an endurance event is a lot. That's a lot. And almost always you'll see depression in hormones and women when they're training for an event like that. It's actually quite reliable. You'll reliably see a healthy woman's hormones tank leading into a competition, losing their period very common with female athletes. They're just, your body's just all people, everyone's bodies can be sensitive to too much stress, women in particular. That's a high stress. Yeah. So that's very, yeah, it's a very high stress type of thing.

So how would you fix that? You'd have to back way off on everything. You would do strength training a few days a week and you would just kind of let your body heal and it would take time, which would mean you'd have to take a break from pushing yourself so hard and trying to, you know,

accomplish milestones and stuff when it comes to your fitness. And it may take a year. What's the endurance thing you're doing? I'm missing. I miss that. What's the endurance thing you're doing? So I am a hopeful Boston qualification.

fire. I got really close last year. And so I'm hoping to qualify and run the Boston Marathon in 27. And you're doing power lift stuff? Well, in my off season, I took up power lift as a way to make myself not do as many reps. Like I had never done a heavy, you know, like lower rep program. So following that was actually the first time I've actually stuck to a program. And I've done, that was actually less for me. It felt like, I guess. Yeah. It looks like you did really well. too. Your strength is good. Yeah. You've got good genetics. You look great. Your strength is really great. I think you're just pushing. You've been pushing your body for too long. If I was coaching you, I would, I would encourage you maybe not to do the Boston marathon. And when I say pushing your body for

too long, Morgan, this goes all the way back to when you had your eating disorder. Yeah, just a different type of stress. So you've been hammering your body for a long time. And it may take a a year or two. But you'll heal quickly and well at your age. But it may take a year or two. But it may take a year or of doing that. You got such good results from the power lifting thing. If I could encourage you, instead of doing something like a Boston marathon,

I'd like to encourage you to do something like an old-timey workout program where you learn new movements and you get really good at that and get strong at that and you keep going the direction you're going because where your calorie intake is, how you look and how you probably are feeling, aside from, you know, now levels are getting

lower and it's probably due to marathon training. I would I would not do that right now. It's just not ideal for, and you're coming, you came from such a, look where you came from and look where you're at right now. You're doing so good. Like, why go back to something like that and really push your body like that? Yeah.

Just my opinion. Do you have a regular cycle? Is that, is that normal or is that impeded? Is there some impede there? So it had, I had disappeared the typical, like, female triad from like age 16 to 18. And then when I started doing the HRT, it sort of slowly came back. And now with the HRT, with the, I do a transdermal estrogen patch and the progesterone. And with that, I do have a cycle.

But when they've tried to take me off of it, it hasn't corrected itself naturally yet. You got to give it some time. You got to have to give it some time. What's the qualifier for Boston at your age? You have to do it under two hours of 50? What is it? Under 325. Under 325.

sort of your bet in and then you got to be the top percentage or whatever got it got it so you're aiming for like a three hour yeah i would i would i would i would skip it and let your body heal hun yeah you're still you're young and the longer you push yourself the hardest is going to be later to get your body to recover uh you'll you'll you'll end up happening not to scare you but if you just keep pushing yourself and kind of like redlining a little bit is you'll go into early menopause early paramedopause. And then that's going to be, that's going to suck.

So I would just like give yourself and to help you, instead of being like, I'm just going to try to heal my body. Sometimes when it's open ended, it's like, when's this going to happen? Give yourself a goal of like a year.

Say, okay, 2026 for the whole year, my goal is to heal my body. And I'm just going to focus on getting stronger in the gym without going crazy because you can do that too. Because getting strong. stronger tends to correlate with getting healthier. Again, you can also go crazy with that.

And then just give yourself a whole year of that. Like a whole, you got to give yourself a while. What you don't want to do is give yourself a few months and be like, ooh, I'm getting back to normal and then push yourself again. That would be a big, that would be a big mistake. I mean, I love the idea of like old-timey and powerlifting and kind of toggling me to performance. Strong. Maps 15. Those type of programs are just would serve you so well right now. And they're challenging, right? You want something I get the kind of comprehensive. competitive side that you have. So do something that's unique.

Do something that's different and it's going to challenge you. But challenge you in the right direction, not stress the body out and push your limits. It's like it's going to challenge the movement patterns. And this is a new exercise and getting good at it. Like that's how I would. What do you do for work? Do you work, do you help coach people? Do you work in fitness?

I wish I could. I am an accountant. So I do taxes currently. That's fun. Yeah. You know, might I suggest a little side, hustle. You don't need to make any money off this. Get yourself one or two young ladies to coach for free. It will help you. It will help you. So this is my only problem with that is like whenever

you guys talk, I've been listening for a long time and you say if you're a person who like wants to help people. And I do. But I go to the gym and when I see somebody doing something wrong, like it pisses me off. Like I was not like I tell them that, but it does. Like when I see someone, doing something stupid. My first thought is not, I want to help you. It's like, man, you just look dumb. Like, you don't even know what you're doing. Yeah, yeah, yeah, yeah.

I get it. Yeah, Justin was like that. Yeah, I get it. Listen, you know, just think of yourself. Think of, you know, how you've struggled through this. But honestly, if it's free, you pick your client. Yeah. So you can find a young lady and you like, I don't want to train you.

You know, they're not paying you. But it will help you. It's one of the, it's really helpful to coach someone else because it helps. helps you reflect on yourself. It gives you that sense of purpose. And who knows, you may, you may really enjoy it. I've seen,

I've seen it help a lot of coaches. I mean, the other option, too, I mean, she's got, if you have a, are you full-time accountant? Are you full-time accountant?

No. Okay, so there's a part-tide gig that you're doing. Yeah, I mean, I have a part-time sort of like, I have a podcast and I, I'm dabbling in that,

but it's not going anywhere, so I don't really want to call that, like, a part-time thing. Yeah, yeah, yeah. Oh, good for you. Because the other option where Sal's heading is actually having a coach too

is having a coach that kind of takes you through this process. Can we have someone call you? Maybe one of our coaches can help you. A concierge thing. Yeah. And even if you don't hire them, they might be able to spend some time with you to give you some advice. How does that sound?

Yeah. And that sounds good. And I just want to shout out like the, even on your guys is like Sunday Q&A post that you post, they are so active in there. Like it's so fun. I think the one I got was like Mind Pump Tyler. whatever. But just their interaction on there, that's been something new that you guys have done. And it's really cool. I really do appreciate just more of the interaction. I'm glad you feel.

Maybe I'll have Tyler call you. He's a really, he's a really successful busy trainer, but I'm going to see if he's got some space. Maybe you can call you and have a little conversation with you. It would really benefit. I think it would help you a lot. And, you know, give yourself that time frame. Say, look, this year, just coming to heal. See what happens. You're doing really good. At the other end of this, Morgan, I'm going to tell you right now, at the other end of this is going to feel incredible. You're not going to feel like you're fighting your body anymore. It's going to feel like it's working with you. Yeah, that'd be nice. It's so hard. My biggest challenge, and I have tried to sort of dial it back since leaving college, but the hardest part is when you've been that person

who's always, like in your whole series is on this, but been that person who's always done the hard thing. It's hard to embrace not doing the hard thing, you know. Well, let me reframe this for you. It is hard. It's a different kind of hard. mentally hard. You're actually avoiding the hard thing. That's the hard thing you got to do. The real hard thing. You can do it.

There's a long-term vision for you. So just keep that in mind. I'm going to have someone call you. I'm going to try and see if Tyler can get on the phone with you. Okay. Thank you guys. I love everything you're doing. And you truly,

I mean, I used to listen to you when I went for my long run. So your podcast is like a good length for endurance runners. But I really do. You guys have truly changed how I see fitness, see myself. and see people in the industry, I guess. I appreciate it.

Appreciate that. Thank you. Yep. Keep going. Yeah. Thank you guys. You got it. Yeah, it's tough.

Well, you know what it is too? The last thing you do when your hormone is messed up is run a marathon. Of course. You know what it is, though? I mean, did you see her progression? I mean, she's done phenomenal. Yes. And so she's probably like, I'm good.

I'm ready. I'm ready. What's the next challenge? Yeah, yeah. And you like that shit. Yeah. And so, yeah, I mean, I get it. I mean, she's come a long way.

That's the hard thing. It's the next challenge is for her to mentally be disciplined. That's the real hard. But if I'm coaching her, there's no way I would, like, she would entertain the idea of the ball. I would be like, no, we're not doing that right now. But what we could do is I would throw in her like old timey and taught her new movements. How fun. Yeah, teacher exercises she's never done before and let's get good at these.

Focus on that for another year or so and see what's cool on. Let's let Tyler know that even if she doesn't work with a coach, that whatever program he thinks works for her, he can give to her. Yeah, he could do that. Oh, the concier would be great for it too, though. Absolutely. That's, you know, just someone checks in with her once a month. Absolutely. But I've worked, look, I've worked with people like this.

And, you know, just for people listening, it can take a while. Yeah. It can take a year or two years where the body starts to heal. It takes a while. But then when you get there, it's like, oh, man, totally worth it. Our next caller is William from South Carolina. What up, William? What's up, dude?

Hey, guys. How's it going? Thanks for having me on again. All right, man. How can we help you? So we got two, kind of a two-part question. A little bit of background. I've got two boys in elementary school, and they are vastly different, totally different body types.

My oldest is, he's a bigger kid, he's got some meat on his bones, and he thinks about food constantly, always thinking about his next meal, he's always hungry, he's never satisfied. And then my youngest is a little bit smaller than average, has a six-pack, and eats only when he's hungry. you know, he's super picky about stuff. So part of the question is how do I raise two completely different boys? Because on the one hand, my oldest son, he is identical to me. So I see kind of all the shortcomings that I had and all the issues that I had, I can see in him. So I'm trying to steer him away from some of those.

But I've got to do kind of the opposite for my youngest one. and it's kind of a conflicting battle between the two of them. Good question. Yeah, cool question. This happens. Was there another side about parts of this? Yeah. Second kind of question is how best to, I guess, approach, you know, this time of life as well as as the coming puberty, basically, to really set them up, you know, for a healthy future.

Dude, great question. First, I want to commend you, bro. You're obviously a good dad because you care. And, you know, I messed this up early on and I overthought all of this. And I think a lot of parents who care a lot, who are into fitness, do that. The most important thing you can do with young kids and your boys are still young is have them develop a relationship with fitness where they enjoy it. There's nothing more important than that. The workout itself, whether or not it's the best workout for getting leaner or stronger or perform.

It doesn't matter. It's really about do they have a relationship with fitness? where, oh, my God, I used to hang out with my dad. We would work out together. Oh, I love doing the... It doesn't matter if they're doing powerlifting or using the rings or calisthenics or wrestling or playing football or baseball or just running. None of that matters now.

Now, later it matters when you get older. You're more of an adult. Now you've got to train more specifically. But what you're developing now with your boys is a good relationship. With movement. With fitness. That's it, dude. It's about movement.

So you just have fun. Yeah. You just have fun. I love. the suspension trainer for this when you have a gap between ages because you can regress it it. They can play on it. It's kind of fun and challenging. And so I love like having a tool like that in your house somewhere where they can just all kind of, they see you kind of get on there and mess around. I see dad do some really challenging stuff. And you guys just, I think that's a

cool way to play with movement and fitness and them see that and not make it like such a serious thing. The diet thing, I'm curious. Justin's probably the best to talk about this because his two boys have very different eating habits and they're almost the exact same separate age too right yeah yeah it is different but at the same time it's it's i mean we work through it the same way and so um i try to kind of not overcomplicate it uh and just kind of stick with the the main things at hand which is like steering them more towards whole foods uh you know understanding the importance of pro tithe and like how this restores the body and helps to build the muscle.

And, you know, like my youngest is very picky. And so he's, we've had a lot of back and forth and fights about like, you know, what, in terms of what he's eating, like, like, how we can find our way towards, like, healthier options and all that kind of stuff. But for the most part, we've figured out, like, what he sticks with the most. And me and my wife together have presented more. more like he loves burgers. So we'll do like burgers,

you know, and we'll bring that up a little bit more in the meal so we give him more wins. And so I think it's more like peering into like what they actually like, but then finding those healthy options within that parameter. So that, I mean, he's the most difficult for me. Like my oldest is a lot easier because he'll just kind of eat whatever.

And he, I mean, he eats kimchi and like he's all into like all the healthy stuff and the fermented foods. And like I was never like that. And I was pretty difficult growing up with that. But, you know, he's already changing. His palate's changing. So the encouraging part is like you just stick with, you know, your sort of staple ideas of like, okay, we're going to present this protein.

And this is the, you know, the center. And then around here we're going to kind of focus on, you know, it's the rice. It's the building, you know, those healthy options in terms of carbs and vegetables and things. and things like that. But, you know, when we get too hyper-focused on it, it just stresses everybody out. So, yeah, I mean, it's, again, this is something you feel out with your wife

and just try to work your best on giving them options so they feel like they're included with that. Yeah, you can't go wrong with whole foods. Yeah. You know, so if your son, you know, I was like, I want to eat, I'm hungry. All right, go get food. You know, options are all whole foods.

And that's it. Yeah. You can't go wrong with that. And, you know, when kids are young, it's remarkable. You talk to parents whose kids are in their, you know, mid to later teens. And it's crazy how much the body changes.

You know, you got one kid who's kind of chubby and, but, you know, you're sticking to whole foods being active. Suddenly his body leans out and changes. And, you know, don't worry too much about it. But, you know, keep whole foods,

let them eat whenever they want. It's not a big deal. It's. And then make exercise and fitness fun. Yeah. And that builds a foundation, dude. Later on,

then it gets more specific. It's, it's the six-year-old that is the leaner, the leaner one that doesn't eat as much, right? Right? Yeah. So it's interesting that you bring this up right now. I was actually going to bring this up to the guys in a conversation today about my son. So my son was with my mother-in-law and he sent a video of him dancing and he's in his pajamas and stuff of that, no shirt on it. And Katrina and I are like, man, he's really, really lean right now, like skinny, skinny. And he loves meat, but he doesn't eat a lot of carbs and he doesn't eat junk and he doesn't eat sweets. And so I've been going out of my way to do things right now, like around the foods he comes. He loves meat. He doesn't eat a lot of carbs. And he doesn't eat junk and he doesn't eat sweets. And so I've been going out of my way to do things right now, like around the foods he comes. He comes. kind of eats like, uh, like, like his dessert would be like a cocoa whip. So now I'm putting granola and honey on it. And so I'm doing things that like normally like he eats, he likes pancakes. I'm slaving some peanut butter with some sort like I'm doing things that, uh, around the way he

eats and I'm sliding in those extra calories to have him do that to where he still enjoys the stuff he likes. And I'm not trying to radically change his diet. But I recognize like, dude, my, my son is light right now. He needs to put some weight on, which is weird because I've been talking about on the show for almost six years now about what a great eater is. He eats healthy food. He doesn't like sweets. He doesn't like eat junk. But he's like really, really skinny.

He needs to put some weight on it. And it's because he doesn't eat a lot of carbohydrates. I'll put a slab of meat. He'll just eat meat. That's it. He won't, you don't want no rice. You don't want to.

So I'm trying to find these ways right now where I'm allowing him to do like, like like you said, like the dessert, I'm giving a little bit bigger portion. I'm drizzling your honey on. it. I'm sprinkling granola in it. So I'm trying to find the foods that he likes and finding ways to like, we put butter on something that while I'm making it. So I'm boosting the calories that way. So I'm trying to find ways to do that. Again, not make a big deal about it. I don't want to for sure give my kid a complex that he's skinny or he needs to gain weight. But I see it. I see like, oh, man, he's really light and moves a lot. And so Katrina and I have been talking about this. I'm like, hey, we need to bump some of his calories in different ways. And so I've been,

been showing her how we can do that through his current diet the way he eats and sneak it in the extra 100, 200 calories here where he doesn't even feel like it. And for the first time, I'm trying to encourage him to eat some stuff that's a little sweeter or not ideally for him because he just needs the calories. He's moving. And he's like, it sounds like your son where he's like, my son will only eat when he's hungry. He's like, I'm not hungry. But he'll tell you when he's hungry and then he'll eat and then he'll just eat the meat.

And he's like he'll, we'll order like when we send him to my family's, they'll take him to a five guys burger. He'll take the buns off and eat just the meat and not the french fries. Like, that's my son. Like, he's crazy like that. He's not a big fan of carbs and junk food and things like that. So I've had to find these creative ways with honey and butter and granola and stuff that I do know he likes to boost the calories within the meals. William, you look like you worked out a lot.

Have you been training yourself for a while? Yeah, I compete in powerlifting. And my wife's a personal trainer. So it's actually, I mean, the boys have grown up coming to see me, you know, compete. And my wife actually just, she's got access to a private gym at work. And so she starts bringing the nine-year-old every now and then. That's great. They do like farmers carries and slam balls, anything like that just to try to kind of get him engaged in it.

Okay, that's what I thought. So here's the thing, here's the thing you want to be careful with. The rate of body dysmorphia and dysfunction around food in people who are in fitness is much higher than the average population, especially trainers, especially competitors. I don't know of any studies of this, but I would bet every dollar I have that the rate of eating dysfunction and body dysmorphia in the children of people who are in fitness is also much higher. And it's not because of bad intentions.

Yeah. It's because. Overfocusing. Yeah, dude. Yeah. And I'm speaking from the personal experience. I won't go in too much detail, but I made a big mistake with this because my focus was too much on, no, you got to eat this.

This is a healthy thing. And it caused the problem. Really, it's just, right now, it's about a good relationship. It's fun. This is the conversation that Katrina and I both had is like, we do not, like, he has no idea what we're doing. You're not eating more. You're too scared.

Yeah, we're not saying nothing to him. I just, I know the foods he kind of already likes. And so I'm giving a little bit bigger portions. I'm adding butter on that thing. He's going to see a little bit of olive oil and there, like stuff that I know he's not seeing, but I'm bumping his calories without him even knowing it. And just, and so that's the strategy for us right now. Because your boys already see dad.

Dad is a superhero. They see mom. Mama's fitness and amazing. They're already going to look in the mirror and judge themselves and be like, I'm not as strong as dad or I'm a little chubby or whatever. So all you do, you just make it. It's just fun, man. Oh, man, my dad used to love working out my dad.

You know, you never told me to work out. We just hung out. It was great. What about diet? I don't know. We just ate whatever we wanted. Whatever they offered me. What was in your house?

I don't know. I guess it was all whole food. Like, they don't even realize it. They're just developing this good relationship. that's really where you want to focus rather than trying to control things because it's insidious, dude. It's very insidious. And that's my oldest came home from school a couple months ago. And I guess they were learned about calories or something.

And, you know, he starts checking everything. Oh, how many calories are? And so don't need that many calories? And we're like, just get your protein. Just focus on protein. So now they run around and look at all the labels that this has six grams of protein. This has 40 grams of protein. You know.

You're doing good, bro. You're doing good. The fact that you're asking questions, it already tells me you're good bad. Just don't overthink it. That was a big conversation Katrina and I had about our son. Keep it light. He's healthy. He's just really, really thin right now.

I also recognize, too, know this. They go through these spurts. And so part of it, too, like he didn't look that way just like six months ago. But all of a sudden, he just stretched and he was already a lean kid. So now he looks like wood. You guys saw those pictures of my son when he was two. I sent him to you guys. He looked like a little sumo wrestler.

Now he's like Linky. of a sudden. Yeah. Yeah. Yeah. When they go through those gross bursts, they'll really eat and you're going to see like, I mean, it's changed overnight for me, especially with my youngest. And then their feet grow all of a sudden.

They look, yeah. Just to encourage you. That totally changes. Yeah. You're doing good, bro. You're going to be good. You're going to be good. So I appreciate it.

All right, man. All right. Take it easy one. Thanks for calling me. You got it. I personally know, just off the top of my head, three people, and I'm not even including myself. And I won't go into too much detail of myself, just out of respect.

But I know personally, three people who are in fitness, one of which, everybody would know who they are, whose children struggled with eating disorders and body dysmorphic? I would... And we're all in health and fitness.

You've got to find a study on that. There's got to be a study of it. It's way more likely. You have a mom and death. Here's the thing. And they also hear what you say about yourself. Even not that. What you do, they see.

That's what I mean. And if you, if your kid sees you weigh and measure your food every single day. That's right. And think that that's not going to make an impact. That's right. You're crazy. Or you say something like you had a birthday party.

I'm fat. And your kids having some cake. Yes. And you're like, no, no, don't eat that. That's not healthy for you. I make the mistake of saying things even like that with my kids where my son will go somewhere. Somebody will offer him something. And he'll be like, I don't know if I can eat that.

Let me ask my dad. I'm like, oh, too far. You know what I'm saying? It's interesting. This was literally all my notes to bring up and talk to you guys about just because literally it just happened two days ago. Yeah. Like this and we, and Katrina and I talked about it.

And it sounds like he's in a. similar spot. Him and his wife, good relationship with exercise, food, this and that. They have the older kid who was eating like a monster, and then they had the little kid who just doesn't eat that. That's Max. Max does not I've told you guys forever. Doesn't eat sweeten. And for the first time ever, I went, oh man, he's

really on the lean side right now. We need to get some more calories in. But then it's not telling him any of that. I tell Katrina, it's like, listen, we're not going to do, we're going to be a deal. And you're trying to stuff him. Yeah, just now when he gets his cocoa whip, he gets, you know, two tablespoons of honey drizzled over it and a scoop of granola.

I'm saying, and he loves it. You know what I'm saying? It's just like it's a way I can sneak in 200 more calories right there and trying to do it in things like that. You know, he has this French toast and now get some powdered sugar on top of his, like I get to do things like that where it's like, I'm not trying to make this kid you have any idea that I'm trying to put 200 calories. They don't need to be aware of it.

No, no. And so there's, it sounds like he's in a similar situation where he's got a kid who just doesn't eat a lot of food. I have that kid. And it's been good for up into this point. I've watched it. It's been, man, this is awesome. My kid doesn't need.

even eat a chocolate chip cookies, puts half of it down or what about that. But now I see the other side of it is like he's growing now and he's moving more and he's getting stretched out. And you can see he needs more calories. And so it's like, okay, how do I do that without making a big deal? Our next caller is Luke from Tennessee. What's up Luke? How are you doing, Luke? What's happening? Hey, guys. Hey, nice to see you again. How you doing, how can we help you? Yeah. So last time I was on, basically, I just finished up the MAP's anabolic three-day-a-week version. And I was looking for something to help me get through kind of a weight plateau.

I had stalled out about 183 pounds. I was trying to get to 190 pounds. And you guys suggested going down to MAPS 15. And that worked phenomenally, honestly. I actually did not touch my diet at all. I had reversed dieted up to like 4,300 calories. And I didn't touch that. I just went to the MAPS 15 program, put on three pounds within that nine weeks.

Wow, dude. Yeah, extremely happy with that. But now I'm finished with it. And I don't know what to do next. Probably stay in the 15 protocol. It's probably ideal for you because it sounds like you have a pretty fast metabolism and the lower volume type of style. And so moving to one of those,

I don't know if you've looked at all the ones that we've released. We have Matt 15 power lift, 15 strong. Yeah, yeah, yeah. I think that would serve you. I was looking at power lift because one of the goals I have now, is I want to try and pull 400 for deadlifts. Yeah. And I've got 360 twice, but that's all the weight that I have.

So I had to order some more plates. I'm waiting for those to cut it. Yeah, I do. But yeah, I mean, I think that, you know, maybe power lift would be good. I don't know. What do you think? Power lift or strength.

I love that. I love that. Actually, it's kind of all the 15s that we've done recently. I think it's one of the coolest the way it's program, too. So I love that idea. You'll have fun with it for sure. Yeah, yeah. I like that.

You'll get strong. Yeah. Okay. Okay. Yeah. Well, I'll definitely check that out then. We'll start on it. We'll send that. We'll send that over to you. Just just for reference, just so people listening can understand this. You called in, if I'm not mistaken, you were experienced. It wasn't like you were a beginner. You were already training. You're eating. Muscular lean, obviously. And we took your volume way down to Maps 15. So you're doing like about 20 minutes a day, two lifts a day. Thanks for highlighting. And you built muscle. Yes.

So I want people hear that. People like, yeah, they can't understand it. Like, oh, it's the beginner program. No, no, no. Try this if you're advanced. Watch what happens. Yeah. It's remarkable.

Yep, yeah. The world of difference. And, you know, I was coaching softball and basketball at the same time. So you get a little bit of cardio in there every once in a while, which, you know, not a whole lot. It's not physically demanding. But, you know, Duncan on fifth graders sometimes kind of gets a little bit physical. But, you know, other than that, though, yeah, exactly.

right. Going down in the volume was exactly what I needed to stimulate the muscle growth. I mean, I'd stalled out, like I said, at 183 and putting on three pounds in nine weeks without any body fat increase, because I'm hovering around 10% right now. It's awesome. It's amazing, you know? How was it for you psychologically? Because a lot of times my advanced guys, I do that. It's hard for them psychologically because they've trained themselves to have to, like, lift for that hour in the gym and hit it really hard. How was it for you psychologically? Yeah, it was an adjustment. I had I just kind of tell myself to trust the process, of course, at the beginning. And then after about the first phase of it, I was like, you know, I really like this because, you know, I'd just go out in the garage.

I got a PRX set up out there. I just go out in the garage. I'm done in, you know, 15, 20 minutes, 30 minutes maybe if I'm taking my time a little bit. And I can go back to my day. So instead of spending like an hour, hour and a half in the gym like I was with the Anabolic Program, which is also great. you know, but that's a lot of time when you got kids and a family and, you know, adult responsibilities and stuff like that. So, but after a while, yeah, psychologically, it was a little bit of an adjustment at first, but after seeing the results, like no qualms whatsoever. That's cool.

That's awesome. That's awesome. You love math 15 power lift. Yeah, yeah. Okay. Send us in an update, too. I'd love to hear how that goes for you, man. It's awesome.

You'll pull 400. Yep. Okay. Yeah. I'm looking, hopefully maybe summertime. All right, Lou, we'll see. All right, man. Thanks, brother.

Thanks, guys. I appreciate it. You got it. So great. Good commercial. Well, you know, it's crazy, too. He was still doing some cardio activity, didn't change his diet. He would increase his calories a little bit and I'd done that. And he probably would have improved.

You know what the problem, Adam is? We constantly hear about, and there's truth to this, right? Progressive overload. I got to progressively overload. More and more. If I want to get, build more muscle. I'm advanced. What you're telling me is I'm going to do 20 minutes a day instead of my typical

workout and going that far back is going to give me better results. At best, I'll maybe maintain. That's what people may think. No, dude. Oftentimes, it's the exact thing your body needs and then watch what happens. Yeah. And look, three pounds of lean body mass maintaining 10% body fat with someone who's already advanced. That's phenomenal.

I mean, I just, I had this discussion with my brother-in-law last night. It's, I think that the hardest part, it's not just the progressive overload thing. It's everything else in our life serves us to do more, more is better, more. Yeah. Study harder. work harder, you make more money. You do all these things, and almost everything else in life rewards us for pushing harder, doing more. And it's not your biology doesn't work that way.

Your physiology doesn't work that way. It's not that way. It's a science, and it's a delicate dance, and it's a stress. And it's a good stress because it elicits a positive change when done appropriately. But the more of it you do isn't the better. And I think that's what people don't understand. They don't know how to balance that with everything. else. And so, you know, especially if you've been living for a long time. And you're like,

I must need more. I must need more. I'm not seeing you. I must need more. Then you get yourself in this rabbit hole of six, seven days a week, hour and a half routines, high intensity, failure training. It's just like, no, of course you're not responding, you know. Look, if you like the show, come find us on Instagram. We'll see you. It's at Mind Pump media. Thank you for listening to Mind Pump. If your goal is to build and shape your body, dramatically improve your health and energy and maximize your overall performance, check out our discounted RGB bundle at Mind Pumpmedia.com. The RGB Superbundle includes MAPS Anabolic, MAPS Performance, and Maps Aesthetic.

Nine months of phased expert exercise programming designed by Sal Adam and Justin to systematically transform the way your body looks, feels, and performs. With detailed workout blueprints and over 200 videos, the RGB Superbundle is like having Sal Adam and Justin as your own personal trainers, but at a fraction of the price. The RGB Superbundle has a full 30-day money-back guarantee, and you can get it now plus other valuable free resources at Mindpumpmedia.com. If you enjoy this show, please share the love by leaving us a five-star rating and review on iTunes

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