Mind Pump: Raw Fitness Truth - 2788: How to Lean Bulk for Lean Gains (Build Muscle, Not Body Fat)

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Starting point is 00:02:31 I'm talking right now, hit pause, head on over to mindpumpstor.com. That's it. Enjoy the rest of the show. Bulking. This is the process by which you try to gain lean muscle. Almost nobody bulks to gain body fat yet. This is what often happens.

Starting point is 00:02:48 Here's what we're going to do. We're going to break it down. We're going to talk about how you can lean bulk, going to calorie surplus, strength training in a way to build muscle and not body fat. in fact, some of you might actually get leaner doing it this way. Let's go. The get leaner while you do this, let me explain that real quick. If you didn't gain any body fat and just gain muscle, you get leaner.

Starting point is 00:03:10 You have a lower body fat percentage. Because your body fat is now a smaller percentage of your overall body weight. So that's what I want. Not that you'll lose body fat while doing this, but rather you become leaner as a result of gaining muscle. That's possible. Although when you stretch this out like over 30, 60, 90 days, especially 90 days. I have seen that. Yeah.

Starting point is 00:03:31 Where somebody... I've done it. Yeah. Me too. To me, that's the Goldilocks zone, right? When you have a nice surplus, just enough to feed muscle growth and see some growth at lean body mass, but then you also have periods of time where you're in a deficit and you lose body fat. And so... Yeah.

Starting point is 00:03:48 Bulking can sometimes get out of hand because you don't get the potential negative effects until a little later. This is what happened to me, where I'd eat way more calories and just see bigger muscles. better pumps, keep pushing it. And, you know, and then of course, a lot of people, especially women, are afraid to go on any kind of a bulk because of the gain of body fat. And there is a way to do this in a way where it's calculated, it's managed, and you gain lean body mass and not body fat or very minimal body fat versus the unstructured bulk or, you know, where it kind of gets off the rails.

Starting point is 00:04:25 And then you end up getting a lot of body fat as much. body fat is muscle, which makes it very difficult later on when you try to, you know, get lean or whatever. So here's step number one, and that is to figure out what you're currently eating, okay, because you can't go in an appropriate surplus or even deficit for that matter, unless you know where you're at. You got to know where you're at. Now, here's how you do this properly. This is where people screw up. Number one, you track everything that you eat. You do this for a couple weeks. A week is okay, but two weeks is better. But don't change your habits. That's where everybody messes up.

Starting point is 00:04:59 The second they start tracking, they change their eating habits. So we don't get an accurate number of what is maintenance for them. This was a hard thing for me to coach with my clients because I knew once they started tracking, they became more aware. And without realizing it, they're making adjustments here and there. And it's like, that's not really an accurate number. Yeah, well, now they know, too, that their coach is looking over everything they're eating. So they're just going to naturally sort of adjust that and filter it out.

Starting point is 00:05:26 But yeah, we need to understand exactly kind of your natural habits of what's going on. So we could just make these micro tweaks and really set you up for success. So much so that I used to have to over emphasize this. In fact, I would say things like, listen, if you wake up and have a Starbucks, I want you to have that. If you have a midday candy bar and that's only, I want you like, I want you to do those things. Because right away, you can't, it's hard to start a week off. of tracking for your trainer and not subconsciously try and make better choices. So you couldn't just tell someone to track.

Starting point is 00:06:03 I had to put a lot of emphasis on. I need to see what like a previous week would look like before you met me because if you already are trying to make better choices, it's not giving me a really good baseline of where we want to go from that. That's right. So when you do this, you're going to get numbers. Who cares? You just write them down, using a tracker, an app that'll track your calories and macros,

Starting point is 00:06:25 which makes it very easy these days. And at the end of your week or two, you figure out your average. Okay, so don't go by your lowest or your highest day. You add up the total over a week, divided by seven. And now what we have is a relatively accurate, and I say relatively because it's almost impossible to get perfect with this,

Starting point is 00:06:44 but a relatively accurate caloric maintenance. So this is what you're normally eating. This is what your body's probably burning, unless you've been gaining and losing weight rapidly over the last, you know, a couple weeks or months. This is the starting point. So if it's 2,500, then that's your maintenance. If it's 3,000, that's your maintenance.

Starting point is 00:07:01 If it's 1,500, that's your maintenance. Now we know where we can go up from for the sling bulk. I want to add one more thing that I make them track right here, again, because there tends to be a lot of inconsistency here. And I want consistency when I'm when I'm changing calories by a small number, like 2 or 300, is steps. and because people's steps fluctuate so much. They might, you have people that are like really low, like 3,000 during the week.

Starting point is 00:07:31 And then all of a sudden, some of the weekends, they can do 10, 15,000. I want that same days they're tracking their food. They're also tracking their steps. And then just like you gave the divide by seven, divide by seven, give me the average steps. And I actually want you to maintain that that becomes your step goal to start the program. Right. Because again, what also could happen is somebody who's like, oh, okay, I'm on my program now. Now they're like all of a sudden more active.

Starting point is 00:07:53 They're going to the gym and they're walking now. That changes the maintenance. Right. And that changes the maintenance. And so I also want them again. Like don't go out of your way to do any extra walks. Don't go do any cardio. Show me what a normal week of work and the weekend looks like.

Starting point is 00:08:06 I want to see what those steps are. And then I'm going to divide by seven. And that becomes your step level. And then it becomes what our calorie maintenance level is. And then I'm going to put you in a surplus. Perfect. Next step. Once you get your average, now we know how many calories you can go above that.

Starting point is 00:08:20 And that becomes your new target. On average, about three. above maintenance is a good starting point. Now, some people will be higher, some people a little lower, but I like 300. I think 300 is a good number. In my experience, 300 works for most people. Again, sometimes I'll go down as low as 200, sometimes as high as 500, depending on who I'm working with. But for most people, 300 above. So if you were averaging, you know, 2,000 calories, now you need 2,300 calories a day. And that's your new target. And that's going to put you in this kind of lean bulk category. This seems like for, for some,

Starting point is 00:08:53 some people, they think it's so it's a lot. And if we're, if we're pairing this with a weight training program and this is 300 over your maintenance, the, you're going to need those additional calories to build that muscle at minimum. So 300 is a really conservative number that you can be okay. Plus, you figure two, that room for error, like only very rare cases. And there are some, but rare cases where I move somebody only 100, you know, because... Typically, this is because they're scared. Yes. And so, well, I'll inch them up for that reason.

Starting point is 00:09:27 But for the most part, I would argue most clients, I can move three to 500 calories right out the gates and see positive change. That's right. Next, as part of this, make sure you hit high protein every single day. This looks like a gram of protein per pound of body weight. Now, if you're really underweight, make it a gram of protein per pound. of target body weight. So you want to gain 10 pounds, go 10 grams above what your, what the body weight is. So if you're 130 pound female, you're eating 130 grams of protein. If you're

Starting point is 00:09:58 180 pound male, 180 grams of protein. You got to do this every day, you guys, every single day. Crucial. It makes a big difference. If you miss two days of hitting your protein target, I mean, it's good that you got the five days, but missing two days actually makes a big difference. You don't really store protein like you do with carbohydrates or fats. It's like you can't carry over essentially. So hit your protein targets every single day. And the best strategy for this is to eat it first in your meals is the most important macronutrient, although fats are also essential. Eat it first so you don't miss it. This is paramount because being in a calorie surplus and under-eating protein is a recipe for putting on body fat. That's right. Hitting your

Starting point is 00:10:39 protein intake consistently and being a calorie surplus paired with weight training is a recipe for building muscles. That's right. So this is where people tend to go wrong. like they go to reverse diet and they're inconsistent with their protein. And then we end up putting body fat on and then they freak out. And it's like, well, we're also not giving the building blocks for repair and building muscle. I know we're training and I know you're eating a surplus, but you're eating all carbohydrates and through fat calories. And we're not getting enough protein to support the recovery of the muscle. And so this becomes super important.

Starting point is 00:11:10 And like you said, the difference of hitting it every day versus occasionally hitting it is a big difference. This makes a huge difference, you guys. I've always eaten high protein, okay, but I missed target body weight for a long time because I'm a big guy. So, you know, let's say roughly 220 pounds. So 220 grams of protein days pretty hard to hit. So, but I always was 150 to 170, which is not bad. It's good. It's not bad at all.

Starting point is 00:11:36 But over the last, I'd say three and a half, maybe four months. I made a concentrated effort. Let me see what it does when I do this consistently. So I've been hitting 220, 230 grams of protein every single day. Big difference. Big difference. I probably gained five pounds of lean body mass, which is a lot for a guy like me

Starting point is 00:11:53 who's been working out for so long in my late 40s now at this point. And it makes a big difference, you guys. And I'm actually, even though my calories are high, maintaining a good body fat percentage. That's a great thing about protein. Is it kind of has, I'm going to say this. It's not quite true, but it does have this almost fat burning effect

Starting point is 00:12:11 when you hit a high protein, high calorie diet versus one that's lower protein, which like Adam said. use it. Yeah, especially to pair with strength training. That's right. It's great to be in a surplus, but to really have, you know, that amount of consistent high protein, your body's going to use it and put it to work. Well, that's my theory on why that's, why that's so important is because even if you, let's say you overshoot calories a little too much, but you're hitting those high protein, a good majority of those calories

Starting point is 00:12:36 will all get partitioned overability muscle. Very little of it will get stored as body fat. you flip that and you go, same amount of calories, but you're really low protein and you get over, it's a fat gaining diet. Right. That's a recipe for gaining body fat. And so it makes that big of a difference.

Starting point is 00:12:53 I mean, your body wants and can use all that extra protein, especially when you're strength training. That's right. And so it's a huge difference maker. Now here's what you do with your training. Let's get to the training. Everybody does this the wrong way.

Starting point is 00:13:05 So whenever somebody's trying to get leaner and they go in a calorie deficit, they add volume to their training. They add sets, they add reps, they had days of training. That's actually the wrong time to add volume. Now you have low calorie. You're into deficit. Your body's trying to, is catabolic.

Starting point is 00:13:22 That's not the time to add more training volume. Your body actually has impaired recovery as a result of the lower calories. The time to add a little volume is when you're adding calories in high protein. Now it can go to muscle. This is when progressive overload becomes very effective. So this is when you add a little volume. little bit of volume to your training. Not a ton.

Starting point is 00:13:44 So people are like suddenly adding, you know, 10 sets to every body part. No, no, no. Add a couple sets to every body part or one extra set. But add a little extra volume. You get that louder muscle building signal. You have an enhanced recovery because of increased calories. This is a wonderful way to build muscle. I love this or I love program switching.

Starting point is 00:14:05 Because it's, that sends a new signal. That's a great point. novelty and so and because of the point you're making right now where so many people go wrong here and they just, they, a lot of times they were already doing too much volume and weren't getting proper recovery.

Starting point is 00:14:20 And then they think, oh, now I'm in a bulk. So I add even more recovery. Better strategy for me has always been like, hey, give me an idea of what kind of training regiment. Now in our case, we have this huge collection of maps programs that are all so unique and different. I just take some,

Starting point is 00:14:33 yeah, I just start them. I just take them in a very unique direction. If you were the guy or girl who gravitates towards the, you know, maps, anabolic type of a protocol, I'd take you over to a performance or a strong or symmetry, or symmetry, something that is really unique and just follow that.

Starting point is 00:14:49 It's like, it's such a great way to do this controlled to where you're not trying to calculate out volume and figure out, oh, my high or lower, I'm not sure is like, once you bump these calories, switch over to another program and that new adaptation, that new signal does a really good job.

Starting point is 00:15:05 But nonetheless, I do, again, I want to make this point, I know this for myself. I knew this for the clients I trained. I can just handle more volume when my calories are higher and my protein is really high. Yeah, recovery. I just recover better. I don't get sore.

Starting point is 00:15:17 I feel stronger. My joints don't hurt as easily. I can just handle more. So this is when this is when progressive overload tends to work really well. It's when you're well fed. Progressive overload is really tough when you're not well fed. So again, this is the time. If you're going to add a little volume and it's still appropriate, this is the time to do it.

Starting point is 00:15:35 You know, you've heard me, I've shared with you guys about, like one of the things I noticed in the competitive space, how guys would show up the stage and they, they would put on all this weight in the offseason again, and they show up with the same physique all time. Part of the reason why that would happen is, and I'd watch it right in front of me, is we'd all be on these like hard cuts and diets,

Starting point is 00:15:58 and they would be ramping intensity going into the show. And I'm going the opposite way. I'm like backing off. Your intensity, everything's high when you're in the office. And I've already built the muscle. I'm just trying to keep it. And we know how little you have to do to keep the muscle. And so in a cut, when you're low calorie,

Starting point is 00:16:13 like you really want to preserve that. And training harder, but the mentality is, oh, I'm getting ready for a show. This is the last two weeks. So they were pushing. And I'm like, no, this is the opposite. And this is it. But flip that when you're in the bulk,

Starting point is 00:16:26 that's the time you push. That's right. This is the time that you train harder or you increase intensity or you add volume or you send a new, like that's when you got the extra calories to support that recovery. Totally. And then lastly, this is true, whether you're in a bulk, you're going to cut, doesn't matter. Good sleep. Keep it consistent. This makes a huge difference.

Starting point is 00:16:47 Your body just works better overall. Everything. I mean, hormones, balance, like, it just in terms of repair, in terms of growth, everything revolves around getting good sleep. Listen, it's, I'll go as far as to say this. It's almost impossible to build muscle with bad sleep. Yep. Good luck. It ain't going to happen. Injury risk goes to the roof. Body doesn't recover well. Hormones start to get tanked. I don't care if you're running on stimulants.

Starting point is 00:17:14 I don't care if you're taking steroids. I know guys that would run lots of gear but had terrible sleep because they party all the time. Couldn't figure out whether they'd build muscle. You get them, you know, two or three weeks of like eight hours every night and suddenly, you know, muscle comes on the box. So sleep is a priority. And the most, there's lots of tips out there and how to get better sleep. You've probably all heard it. Like turn off your electronics before you go to bed.

Starting point is 00:17:36 you know, don't eat right before you go to bed, have a nice cool room, make it dark, all the stuff. The thing that I'm noticing makes the biggest impact for people is literally going to bed at the same time and waking up at the same time every day. That right there, of all the tips we've given, and they're all valuable, that one seems to make the biggest impact. I get lots of messages from people who say, man, that one tip make, I don't realize I was jet lagged every Monday because I'd go to bed two or three hours later Friday night, try to sleep in Saturday, go to bed late Saturday, do the same thing Sunday.

Starting point is 00:18:04 You're playing catch up now. Now, yep, that's right. And Jetlag, listen, if your circadian rhythms off by two or three hours, which happens by Sunday when you do this, it takes two days to get it back to normal. So now Wednesday, you're back to normal, but boom, Friday comes along, you throw it way off. So speaking from experience and what I'm going through right now is like, I've been taking all the supplements, doing all the things to try and improve sleep. And 100% the best thing. And it's just being honest, it's so hard for me to be. be consistent with that.

Starting point is 00:18:37 Like, yeah, because Friday night, you want to stay up right. It really helped. What really helped was my days off last week. I was, I was on this drive with a bunch of older guys. And we drive all day long. And so we hit the hotel and we're exhausted at like 8 o'clock. And so I go straight to the room by myself. And so I was in bed by 8, 30, 9 o'clock every night.

Starting point is 00:18:57 And I've already been doing that during work weeks right now. So like, so typically I screw myself up because during the work weeks, I'm consistent because I know I have to get to bed early. we put max down, we do our thing. But then I mess it up on the days off. Stay up later on the days off with Katrina watching movies. So I was gone. And the last...

Starting point is 00:19:13 So you were consistent because you were traveling. So the last 14 days I've had some... And I've never seen in my life before an 84 score on my sleep. And I had that this last week. And I think 81, 80. I had 79 yesterday, but I have never had such good consistent high 70s to 80 scores for me in sleep. And it's probably that. because nothing else has changed.

Starting point is 00:19:36 The only thing that's changed, supplements all the things I've been doing, the only thing that's been different is I've, I've strung more days in a row of this consistent time I went to bed and I'm getting up up. And it's, it's frustrating to know that because I know that we talk about it, but it's hard to do.

Starting point is 00:19:51 It is. And this is the way people I think should approach it. Because then people are like, well, I can't stay up late and hang out with my wife or my husband or whatever. No, no. I approach it the same way you should approach diet. You can enjoy the pizza and the burger.

Starting point is 00:20:03 But do it when it makes it, sense when it's when it's valuable like yeah you just by yourself you need pizza like why don't you save it for when you go out your friends you're going to stay up late with your wife do it on a date night when you guys are hanging out but we're up watching mindless tv because we just don't want to go to bed because there's so much entertainment on that's not a good time to do it so most of time take advantage of this and then those occasional times when you're hanging out maybe you're being intimate yeah stay up i think that i think that's the attitude i have towards it too is like obviously this is a big focus for me right now right is trying to improve that um and so it's like

Starting point is 00:20:34 making that sacrifice right. I make sense. I get, and then once I can get that all under control, then learning to have that. It is very similar to diet and everything else. The way we talk about that, it's like, yeah,

Starting point is 00:20:44 I know for the rest of my life, I'm not going to be able to go to bed at 9.30 and rise at the same exact time. There's going to be plenty of times where we have guest over or I go out in a day, but learning to try and be more consistent with that and then it be less of those times and saving it for... I'll say this.

Starting point is 00:21:00 This wasn't an issue up until not that long ago when there was endless entertainment. back in the day, like, you didn't stay up late unless he had guests over. No, no. Because what was I going to do? I'd read a book, turn on the TV, there's nothing.

Starting point is 00:21:12 We didn't have... It's the Netflix era. We didn't have internet on our phone. This is the Netflix era. I mean, that's what that saying came from. You could stay up late any night because there's endless things to do and watch. That's what I mean.

Starting point is 00:21:22 That's the reason why people go to bed late is not because they're doing meaningful things. It's because they're doing meaningless things. No. If you erase that, most of the time, you go to bed at the same time. You know how many times, too, I have had regret.

Starting point is 00:21:34 of like staying up to watch a show that wasn't even good. Yes. That is the worst feeling. I don't know if that's like an old man thing, right? If I sound like an old dude right now. You're like, why did I see it? Why'd I do every episode? I'm laying in bed.

Starting point is 00:21:49 It's 9 o'clock. I should probably just turn off and go to sleep. And I'm like, oh, let me see what's on. Flick around for 15 minutes because I can't find anything really good. Oh, let me try this. And I watch for an hour or two. And I'm like, I just ruin a good night's sleep for a shit show. It's like, oh, my God.

Starting point is 00:22:04 God. That's why Netflix, the analogy that Netflix is the junk food of television is so that. It's like, it's the same thing. It's like, what am I? That was not worth it. I got to ask you, I see you drinking the hule. So now you're trying it. Yes, yeah. What do you think? So this is the vanilla flavor. I actually like it. I like it. Totally, they killed the taste. I like, I like it. I like it. I especially like it right now, too, because I'm also pushing protein. And I'm bringing my meals, but it's still like you. It's hard. to hit 230. Yeah, you got shakes.

Starting point is 00:22:36 So I need shakes. And I can only handle so much way. So right now I'm at a point where I'm either doing, I'm doing two, sometimes even three. The other day I had three shakes or bars. And if it's all coming from way, it bothers me a little bit. I can have one or two, no problem. I feel like I have this limit. And so the last couple days, I was like, yeah, let me try the Huel, even though it's not

Starting point is 00:23:01 normally something I would. Easy to digest. Yeah, very, very easy. on me. I had the strawberry banana, which was really good, and then the vanilla. I saw both of them. Thirty-five grams of protein. And ready to drink, which is super nice. Super nice. I don't have to carry around a shaker cup or so like that.

Starting point is 00:23:15 Dude, I got to tell you guys what happened last night. So last night, my wife was, she was serving at the church, and so I'm with the little ones by myself. And we're hanging out and at first we're watching little cartoons, and then they're starting to bedtime routine. And then afterwards, they came and sat with me.

Starting point is 00:23:30 And I'm like, hey, you guys want to see, you guys want to see muscles? Like, okay. So I went and showed them like bodybuilder clips just to see what their reaction will be they loved it. They, my daughter, my three-year-old daughter goes, I love muscle men. I love muscle men. I'm like, what? And my son's like, how are they so strong? Are they real? Can I see another one? I'm like, oh my God, they're totally into this. I don't know if I should be showing them. Bodybuilders. They were super into it. I regret that one later. I know. I don't want to get them all into it. It was kind of funny because, you know, it's like, this was a bodybuilder when I was a kid.

Starting point is 00:24:03 He was awesome. And look how much he's lifting here. How much weight is that? I took your advice on the speaking I did anything. I've been consistent. Well, that was from Scott. Wasn't me, but I know. But you talked about it because I was saying that what we had been doing for a while, which,

Starting point is 00:24:15 so what I'm trying to do is cool because I've done it enough now consistently with between the pointing something out every day is it's at least one or the other of those, always. And at first, the speaking I did anything, I was like, I was a little, because my son was like, what,

Starting point is 00:24:29 what are you like, you can tell what are you doing, dad or what is this? But last night, because it's been now consistent. recently a couple weeks now that I've been doing it. I was like, you know, let me just see if he remembers now. And I quizzed him and asked him, and he like, right away, before it was like this,

Starting point is 00:24:44 it was like, I would say to him and he'd be like, oh, dad, not again. And he was kind of like resistant to it. And then I said, who are you? Just all I said to him. I said, who are you? And then he goes, Daddy, I am. And then he went through each one. And he told me.

Starting point is 00:24:58 Do you, you mind going through which one? Yeah. Yeah. I am brave. I am smart. I am kind. I help others. I'm a leader.

Starting point is 00:25:07 And I can do all things I put my mind to. That's great. Yeah, yeah. And he nailed them. Yeah, and he nailed them. It was so,

Starting point is 00:25:12 it was cool. It was cool to listen to him. He didn't, like, early on, there was like a little, like, grumbling or he would be, silly about it. And I'm like,

Starting point is 00:25:20 oh, man, I hope this is. Well, I tell you what trip me out wasn't the little ones because they're little. It's my teenagers. And they, I missed a couple days.

Starting point is 00:25:27 And then I went and did it. And they're like, oh, you miss the last couple days. I was like, My car buddies that I was with, one of them has a teenage son. And we were talking about something. And I wish I remember what it was, what he had said. And that was the first thing came to mind.

Starting point is 00:25:42 I was like, oh, bro, you got to speak identity into him. That's where he's at right now. Because if you're not, like, his friends and everybody else will. He'll find identity somewhere else. And so, man, he's like, that's so good. That's so powerful. He's like, will you help me take a visit? So it's been great because I'm holding somebody else accountable to it.

Starting point is 00:25:59 Hold you accountable. Hold you accountable. So I've been texting them every single night. And he's like, I've been really. So I'm really curious. This has only been like, I think, five days for him or so. So I can't wait until he reports back to me. So I want to tell you guys this.

Starting point is 00:26:08 So I do it for Jessica. She does it for me. So we wrote one for each other and we say it to each other. It's really nice to hear your wife say those things to you. And then I'll say it to her. I want to do it for the staff. So I want to, at our next all staff meeting, I'm going to have one for everybody and just tell them what they are.

Starting point is 00:26:24 And they're true. That's the thing about this. You don't make them up. No one's going to tell me you were organized. I'll be like, you're going to blow some. There's got me some truth in it, okay? You can just mix shit up.

Starting point is 00:26:35 Yeah. But I want to do it, I want to do it for the team because I think it's so valuable. Yeah. Yeah. I think it'll be so good. Yeah, no, I think it's really, really. I mean, what I was doing I know was cool and I saw the difference in it already, but I'm really interested in to see this.

Starting point is 00:26:50 And that just, it resonated with me that if we don't, then some other person will. Someone's giving them an identity. That's the part that really hate. Or worse. Or worse, they can't figure that out. They don't know who they are. If they're confused or, yeah, the thing is that it's a natural tendency, inclination for, you know, somebody to look for what others perceive about them. Totally.

Starting point is 00:27:13 And so you're kind of like trying to, again, even if it's like you want to be good at a sport or you want to be known for being smart or so you do extra things to make sure people are paying attention to that. When in fact, if you just own that or somebody's telling you that. I saw how powerful, I told you guys, it's been now, this was two years ago when I had that first talk with him, we got emotional. And I taught him that Schaefer's never quit. Like, I've watched how that's played out. It's so cool. Isn't it a wild? Oh, yeah.

Starting point is 00:27:44 There's been so many situations where there's something he's working at. And Katrina, you want me? No, no, Schaefer. And he'll say it. Schaefer's never quit. I'm like, oh, it gives me goosebumps. It's crazy to me. So it's like, to see that unfold.

Starting point is 00:27:56 I'm like, I can't wait to see. It's fine. Listen. Lily said that to my kids. Really? So if you might be a parent listening like, oh, that's kind of hokey. If you've been on a sports team or you've been part of a very effective business team, you do this. No.

Starting point is 00:28:08 Sports teams do this. All the teams I've ever managed, we would, no, we don't do this or we this or we're that. It's like, why don't I do that for my family? Yeah, yeah. It's the same. Yeah, well, this is like what I'm, the speaking idea of having these list of things is what I know will happen eventually. And if I can stay consistent with it and really get, and it's getting sunk in, they'll come a time. where one of those things are challenged,

Starting point is 00:28:31 and then that is going to open that up. That's right. No, I'm brave. Yeah, exactly. And so that's, I saw it with the Schafer's Never Quit thing,

Starting point is 00:28:37 and I know that this will be similar to that. So I'm, I'm really excited for, and that's, in my opinion, that's really, you're doing it now, you're building that consistency for when that thing comes.

Starting point is 00:28:49 So when that thing comes, we can talk about it, and he already knows. Well, do you guys remember as teenage kids, going through phases of just trying to figure out how you are? I'm going to hang out with the skater. Of course. Or the gang bangers.

Starting point is 00:29:02 Especially junior high. It's like, yeah, it's the Wild West. That's when everybody is really like unsure about who they are. Yeah, but that's, but if you give them, you speak that into them, they're not going to walk around trying to have somebody else figure it out for them. And let me tell you, the world. Yeah. They'll give your kid. That's why.

Starting point is 00:29:18 So I don't know how you, I don't know what you say to your kids or if they're all different or they're all different. They're all different. Okay. So like, I mean, mine I was trying to think of like when I was coming up with those, like, let me think of things like, I mean, that he's going to be challenged. I want him to be a leader. Yep. I want him to be kind.

Starting point is 00:29:33 Yeah, I want him to be kind of those. And I want him to know he's smart. I also want him to know that he can do anything that he puts his mind. So I have one that's different for all of them. And I'll give you one that I tell my niece because she lives with us now. And she's only been with us now for, I know, three or four months. One of hers is you are a blessing to this family. Now, the reason why I say this is because she moved in with us.

Starting point is 00:29:54 She's the outsider. And I want her to know she's a blessing to us. And you see her face light up when, I say that. She feels so welcome, so part of the family. And every night, go in a room and I pull it out. And, you know, she's an 18 year old kid. And I'm like, and I read it. And I'm like, every time. Oh, you actually have it written any. I have them written in their room. Oh, that's a good idea. So I go and I read it. Oh, that's a good idea. And with the little, what I should make like a cool frame. Absolutely. Yeah. Yeah. And what I do with, what we do with the little ones, though, is they repeat it back.

Starting point is 00:30:19 Yeah. So I'll say, you know, uh, you are brave. And then my son will say, I am brave. And then they'll repeat it back. But the older ones, I just say it. Yeah. Getting them to repeat it back would be a little difficult. No, that's obviously. And for the older ones, you know that they're hearing it. Of course. For the reason why I quiz Maxx,

Starting point is 00:30:33 I just wanted to see if I had sunk in. It did. It was like, oh, it did sunk in. So that was really cool. All right, so I'm going to change directions. Did you see that lawsuit? I'm going to pull this person up. You guys must know,

Starting point is 00:30:42 because you guys watch football. So there is this supermodel that divorced some football player guy, and she made a comment about him that he's suing her. No. Now, all right, I'm going to pull this up, bro. This is hilarious.

Starting point is 00:30:56 I'm going to see what you guys. I did not know this. So Matt Khalil's, so Matt Khalil is the football player. His wife, I forgot what her name was, something Haley, she's a supermodel. She was on a podcast, Haley, Khalil, and Matt Khalil. Okay, so she was on a podcast talking about their divorce. And she said one of the reasons why she got divorced was because his manhood was too big. Shut up.

Starting point is 00:31:25 Did he pay her to say that? No, listen to me. Listen to me. Here's where it gets weird. So she says that, like, she said it's, it's too big and it made it hard for us to have normal intimacy. He is suing her because he's saying it's bringing him all his crazy attention. He doesn't like it. He's super offended. He's actually took her to court. Stop it. Yes. No, exactly. Stop it. Like, can. Like, really? It's like, like, someone's searching for compliments. Yeah, there's a problem here. There it is right there. So, yeah, she was on a Twitch stream that sexual incompatibility due to his size was a major factor.

Starting point is 00:32:01 That's the dude. That's the dude, and he's suing her saying that that's like, was it, defamation? Stop, I'm getting too much attention. Yeah, dude. What a weird thing to sue for. Yeah, this is, they can't be hurting your game. No. They can't possibly be, I thought you're going to see the opposite.

Starting point is 00:32:19 Can't be possibly hurting your game. Okay, it is referring to what we think it's referring to, right? She doesn't mean like size, he's a big fat, big guy. No, she's talking about his wing. Not like balls or anything. What? Because that would be weird. That's a waste.

Starting point is 00:32:31 Do you know what? You know, it's... I'm all balls, man. You know what's cool? You know what? I'm going to go the other direction in sports news because I think it's really neat to see this. This is something that I, you've been talking about. And I mean, part of me likes it.

Starting point is 00:32:46 Part of me also is jaded because I think media, all they care about is the trends and this and that. But there's obviously a positive trend. Like, it's coming back, right? We went so far from the new things. their family went so far. So Matthew Stafford is the quarterback for the Rams. Okay. He just lost last week, right?

Starting point is 00:33:03 Okay. And before the game, and they had this great videos of him. He's, I didn't know he has, he has three girls. Four. Four. Four little daughters. Oh. And it was so cute.

Starting point is 00:33:13 His four little daughter. So you could probably Google Matthew Stafford, four daughters. And I'm sure the picture won't, all of them, dress kind of all the same. And they're all like, they look real close to age. And then kissing him, them and his wife before. he goes out on the field and stuff like that. Oh, that's great. And it shows, I guess, the video that went viral was the Ness Cam at that night after

Starting point is 00:33:34 he lost, he lost, right? He gets knocked out of the playoffs and going into his daughter's bedrooms at like, I don't know, it's on one in the morning after he gets back from football, so like that and like lay him with him and kissing him. It's all, you know, it's a black and white Ness Cam. And so you can see him just highlighting him as a father first. Oh. Which is just like, you never see stuff like that.

Starting point is 00:33:54 That's cute, man. I love saying stuff like that. We got to make it cool for men to be good fathers. Well, that's why, like that never, like Stafford has been in the league. Bring that back. Stafford has been in the league.

Starting point is 00:34:07 That's the video right there. That's adorable. Yeah. See, he's gone viral, right? So, you know, again, a bit jaded, right? Because it's like, this dude has probably been doing that for, he's been in the league for, what, 10 plus years, over 10 years. And he's, I'm sure he's been a good father since day one.

Starting point is 00:34:25 And it's like, and now it gets, it's now it's getting promoted and highlighted. And we just didn't highlight that stuff. Yeah. I'm sure he's been kissing his wife and kids before games forever. I saw. That's adorable. Look at that. At 2.30 in the morning.

Starting point is 00:34:38 After he just got his ass beat in football, right? So it's such a cool thing to highlight is like you, you, you, that, you know, for a football player, getting beat in the NFC championship right that has got, you know, you know, crushing. Right. It's got to be just to be that close to the championship, to lose. And as long as he's been in the game. game for that's got to be so so heartbreaking but to still take the time and go kisses his daughters that's i saw i saw a video the other day made got me so emotional it was this mom and she had her three

Starting point is 00:35:07 little kids uh in the car and i think the oldest one was 12 maybe 11 and she goes if you could have any wish right now any wish at all what would it be oh no sorry it was a recording from their dad and their dad is stationed overseas. Hey kids, and he always makes videos for them. Hey kids, love you guys, or whatever. If you could have any wish, what would it be? And he goes, you know, to his daughter, three, two, one go. She goes, that you'd come home right now.

Starting point is 00:35:33 Three, two, one go. And all of them said, come home right now. And he goes, come to the airport. And it was a recording. They're like, what, dad's home? And they just freak out and they start crying. We're going to see, it's like, oh, got me so much. Oh, have you see, I've, those, those that they make, people make collages or whatever.

Starting point is 00:35:47 Oh, where they surprise. They show that the dad's coming in from that, like, and they surprise them. here. That those will get you tear. Gets me every single time. But I just, it's cool to see that, it's unfortunate.

Starting point is 00:36:01 It's, it's taken this time for that. Because that, I was having this conversation with someone else about, another player that's being highlighted like that. And they're like, isn't he so cool? And I'm like,

Starting point is 00:36:12 listen, not that long ago, Tim Tebow was doing some crazy, cool stuff like that. But it was during the time when that wasn't cool. In fact, I remember what the media did to that guy. The media used to talk so much shit about him

Starting point is 00:36:26 and what kind of football player he was. Terrible. And yeah. And the stuff that he was, what he stands for. And I mean, I don't know if you pay attention to him now. Oh, God.

Starting point is 00:36:34 What he's doing now is incredible. Yeah. And he's been doing that consistently since he played college. He never stopped. Yeah. And he's been consistent. But the media, his storytelling around him has now finally come around and like feel like they're,

Starting point is 00:36:47 they're highlighting him. That's good. Where before they were constantly bashing him. Oh, He's a terrible quarterback, and I can't believe we put it in, like, just his teammates loved him. Everybody loved being around him, but it was just like, we didn't, it's like, man, it's really sad to see, like, the way the media just shifts to like whatever, whatever the temperature is. Whatever's cool or whatever. Yeah, yeah.

Starting point is 00:37:05 Stay consistent. Yeah. Hey, off air, just a little bit ago, I heard you telling Doug that you were doing the, the ketone, like two to three times. Ketone IQ, two to three times a day. I'm taking two or three a day. Why so many? Focused. focused. It's so great.

Starting point is 00:37:24 So I'll do one. I was doing one. And then when I was doing interviews, sometimes I would do two, but not consistently. Yeah. But, you know, they send them to us. So I got a whole bunch over here. So does this help more? Because sometimes you used to not eat like in the morning, right? Like, since now that you're eating all the time, is this like a good supplement for that? Well, ketones are a really good source of energy for the brain. Well, so, okay, listen, we know, we know we've all experienced the ketogenic diet. Okay. We all have agreed. Yeah, how did you guys feel ketogenic? So this is where I'm going with this question. So we've all experienced that. We've all agreed the mental clarity, sharpness that you get on the ketogenic diet is you can tell a difference. It's measurable.

Starting point is 00:38:02 You can tell a difference. How do you compare doing it that way to taking the supplement? Same. Really? Yeah, same mental. Even with the amount of calories and carbs and everything you're eating right now. Really? Yeah, when you present, you present carbohydrates or ketones to the brain, the brain will use ketones right away.

Starting point is 00:38:18 It's a fast burning. Even with this situation, it'll still use it first. I mean, it uses both. It always uses a little both, but it goes for the key. So you'll see it. It'll use it. It'll suck it up. It's a very quick, clean, burning energy.

Starting point is 00:38:32 So for mental clarity, it's not a stimulant. It's like taking caffeine. So I'm like, I drink it, and then I'm like, oh, it's more like sharp. No, I know. I mean, I know what it feels like to be on a ketogenic diet. And one of the best parts about it was the mental clarity. You could, we all have reported that back. It's wild to me that you can take a supplement that gives us.

Starting point is 00:38:52 I'm definitely not on a key to generic diet right now. Yeah. Yeah. Yeah. That's why I asked. Yeah. Exactly why I'm asking that. That's interesting to me.

Starting point is 00:39:02 Yeah. Wow. Yeah. And obviously, you're okay to take three in a day. So it's like. I think the max is three. I think that's what they say. So like, up to three.

Starting point is 00:39:09 So I'm assuming it's like a four to six hour window type of deal. What do you mean for when you should when? Like, yeah, like how long it should last. Oh, I'll go so. I'll take one. when I get in. So that's usually around 9 a.m. I'll take one.

Starting point is 00:39:21 And then I'll take another one with lunch. So right around noon. And then if I do take a third one, it's around 3 p.m. If you're doing like a late podcast or training. Yeah, because I'll get that energy. The two energy dips I get will be right after lunch or around 3 o'clock. If I get any energy dip, it's then.

Starting point is 00:39:39 Now, would there be any benefit? Because since you're on a carbohydrate diet also, like as a pre-workout, so that all the carbs that you're intaking food-wise is getting utilized for the training and then your brain is using the keto? I like the way it feels. The data on it's interesting. Some data shows increased stamina.

Starting point is 00:39:59 Other data shows maybe not. I think if it makes you feel sharp like it does for me, I think it's a good thing before my workout. But I'm so well-fed, it's not like I lack energy. You know what I mean? Like when I'm working out, I have plenty of calories to use. Yeah, yeah. But if I use it with my pre-workout,

Starting point is 00:40:17 or part of my pre-workout routine. I just feel very sharp. Favorite flavor? Oh, I like the apple. The green one. That's really good. Yeah, yeah, yeah. Yeah, that one's the best one.

Starting point is 00:40:27 Oh, I want to try that. It's really good. I got to talk to you guys about a new, GLP1 propaganda scare that they've put out. There's all these articles coming out, and they'll come up with names like Ozempic face or whatever. That's a real one. By the way, you know what it reminded me?

Starting point is 00:40:45 What you were saying? Yeah. When you were going through how you saw pictures of yourself or whatever, and you were saying how your face looked. Yeah. So you're... A lot of Hollywood actors I've seen. Yeah.

Starting point is 00:40:54 So what happens when you lose a lot of weight, if you don't do it right, in other words, you're not hitting high protein, lifting weights. You'll lose muscle, too. And when you lose muscle, things will look different. We'll sag more. But also, there are places that you store body fat. Then when you lose the body fat, it's just going to look different because you don't have as much body fat. So they have a new one called Ozempic vulva.

Starting point is 00:41:15 Shut up. I feel like they're making stuff up, though, but I'm going to read. Do you? I can totally see that. Yep. What do you mean? Tell me you can't not picture that that's a thing. Well, it's, if it doesn't to your face, why would it not do it there?

Starting point is 00:41:30 Well, let's suppose. Of course it's going to do it there. Here's what it says. So. I'm like, what are they talking about? So hold on. A pop-up just came up. So basically it's talking about how it changes the way that it looks.

Starting point is 00:41:44 It becomes a little bit. Listen, I, okay, I... Hold on, here's what it says. Yeah, let me hear this. It's a Zempic... It's, okay, here's what it says. Let me see. Sagging of the outer labia,

Starting point is 00:41:54 weakness of the vaginal muscles and dryness. You know what that's coming from? First off, if you get leaner, there's some body fat there that might change, but you're just so low calorie, everybody. If your calories are so low, you're going to have vaginal dryness. Yeah.

Starting point is 00:42:07 That's going to happen. Yeah, I think... You're going to have weakness in the muscles. Yeah, yeah. Well, I mean, for the audience that didn't listen. I didn't realize how many people didn't know that I did that as like an experiment. I actually got messages like, why did you take O-ZIPIC? And it's like, oh, people didn't realize it. No, you did it so you could talk about it.

Starting point is 00:42:24 Yeah. I forget how many people that we always have that are coming in that are like new and then didn't know that. Didn't hear that. No, what you did was like legit brave. You went on it and you didn't try to keep muscle. Yeah. You just lived your life and said, what would the normal, what would the average person do? My tendencies. Yeah, I'm not going to force feed myself. I'm just going to like what the average person would do. And, I mean, predictably, you lost weight and a lot of muscle. Yeah. And it's interesting because when I was in it, I knew it.

Starting point is 00:42:54 And I would, I documented, obviously talked about it. You don't see it as much until you kind of look back. So when I, I hate the pictures when our team sit. So unfortunately, we had a photo shoot in the middle of like that I obviously plan for or think that was happening. It's part of our PR package. And so like, it is a part of our PR. I hate our pictures anyway.

Starting point is 00:43:15 So when I go do interviews on other people's shows, this is a picture they use of like, this is a terrible photo to represent our company. Yeah. Like I have an Olympic face, you know what I'm saying? So it's a terrible. And I didn't realize how terrible it was until afterwards. I probably would have made a big stink about it.

Starting point is 00:43:30 I would have refused the photos that day. I would be like, no, I'm not taking photos for our business. Confident in the moment. Yeah, weird, oddly. It's delusional. But I remember when you were doing it, you were telling me how you would just forget to eat. Yeah.

Starting point is 00:43:43 All day. Yeah, all day. It was a chore to eat. It was a chore to eat. It was a chore to eat. And I wasn't even trying to. It was like, oh my God, I need to eat. I don't eat anything all day.

Starting point is 00:43:54 Like it was, it's crazy how powerful that is. And how quickly you can lose a lot of muscle, man, a lot of muscle. If you don't consciously try to keep the muscle, it's just, it just starves you. It also, I mean, because I did that before, remember, I did it first. And then we also had the test group afterwards. And so the combination of me testing it. then also us having that huge group of people that we went, we coached through it, really gave me a really good insight on what I,

Starting point is 00:44:22 and there is a huge number of people that are getting overdosed on it. Not overdosed like you're going to get, die or anything like that, but it's like too high of a dosage that you don't want, you want it to quiet the noise, right? You want it to stop the ice cream cravings at night, but the prescribed dose, they just kind of blanket start everybody on. Sure, there's a percentage that that's just the right amount

Starting point is 00:44:51 and it works perfect and it's just enough to quit in noise, but there's a big percentage of people. And I think there's something to do with the healthier you are and you use it, the more likely the dose you're going to be sensitive to it. I agree. At least that's what I... So that's what Dr. Fitz told me. That's what Dr. Tina said.

Starting point is 00:45:13 Dr. C. They all said that. That like the healthy you are, the more sensitive you are. Yeah. So the better you are metabolically already. Yes, yes. And you use something like that. Super sensitive.

Starting point is 00:45:25 Now, which now makes sense to me why they came out with this kind of this blanket dosages because it's been around for 20 years used for diabetics and for obese people. And so the probably the test size of like, oh, all these people need this. Well, they didn't realize was, oh, wow, all of a sudden half of America. is going to use it. And half of America doesn't have that much

Starting point is 00:45:47 metabolic dysfunction. And so it's like those people are taking way too high of a dose. And they're getting nauseous and just or eating way too little. Yeah. It's way too strong.

Starting point is 00:45:57 I know that Justin microdosed it because all of us wanted to experience it. You were super sensitive. Oh man. I was, yeah, retching.

Starting point is 00:46:06 Like I was... You literally were thrown up. Yeah. And I made the mistake of like doing that right before we went on this like little mini vacation.

Starting point is 00:46:14 And it was like, we'd go out to hike and this is in Palm Desert. And it was like, everybody's having fun. I'm just like, oh, I had no energy. It was just in a bad place and puking like the whole time. And it was a very, very small dose. Yeah, and that's crazy. Imagine if you went to the doctor and they gave you like a full dose. Yeah.

Starting point is 00:46:32 If I did a full pen, like who knows? Well, I'd have been like a week of me wretching. I've had family and friends that have, that tried it and they're like, oh, my God, it made me feel miserable. And I'm like, well, you probably just, it's not it as much as it was the dose. Yep. Your dose was probably way too high. I bet if you took a fraction of what you were prescribed, you probably wouldn't feel

Starting point is 00:46:53 that way. That's why I like the compounding pharmacies better. You can adjust your dose rather than the prescribed. So you guys remember there was like an experiment famous one with Rat Utopia. Yes. I wanted to kind of bring up. There was like another one, I guess. So this is the one where they took, correct me if I'm wrong, Justin.

Starting point is 00:47:10 They were old studies on addiction. Oh, this was the cocaine and they'll play. And if you give cocaine, then all the old stuff. This one, they created a great environment for rats, give them access to drugs. And the rats didn't become addicted because they were in a happy place rather than being depressed. Yeah. So that was the one I was familiar with.

Starting point is 00:47:26 And I guess there was another one this guy did. He started out with like six rats. And he had this huge compounds with plenty of space and room. And it doubled, I guess, the population, like every 55 days. or so and it like kept expanding and and they were thriving because they kept giving them food and water and resources and uh and they were there was no like uh animosity like they were all kind of collaborating and and it was just there was all of a sudden there was this turning point after 315 days and they like replicated this experiment it was like this weird like point where it just completely turned where the population got to a certain size and

Starting point is 00:48:07 in degree and then all of a sudden they all turned on each other and then started dying off until everybody died off and it was i forget what they like concluded with that but it was like so interesting to me is this is this mouth mouth mouthiest Doug look them up is this a malthusian study because they've tried to use this for as a way to say that yeah like population control exactly that's what i thought they're trying to push okay so this might be an old study and they try and this these look it up make sure i'm saying it right i think it's mouthiest calhoun yeah calhoun yeah calhoun john calhoun okay so maybe i'm wrong but i but there was some similar studies where they were trying to say we can't have more than this many people on earth we're going to run out of resources we've got to kill people yeah they said the collapse of social roles

Starting point is 00:48:55 young males were hyper aggressive older males withdrawn and apathetic females stop caring for their young uh it wasn't just disorder society itself was unraveled the dangers of over overcrowding. Yeah. Okay. Yeah, yeah. Yeah. You know, humans are far, I know that mice are social.

Starting point is 00:49:13 Humans are very, or on another level of social. Yeah. So what's happened is the population has grown as we've become better. We've got access to more resources. We tend to cooperate better. Well, not only that, but. And we have way more space than people. I was just going to say, to replicate that kind of confinement, 350 rats were how, how big of

Starting point is 00:49:36 this rat utopia, was it? Was it the size of the planet for humans? No, no. You could fit all the humans in Texas. Yeah. And so... It was more like a city, right? Yeah, so it's...

Starting point is 00:49:45 Yeah, so it's... Yeah. And so, you know, if it got that point where we overcrowded, well, we already see this. We already naturally did it. You start to grow out into suburbs. Yeah.

Starting point is 00:49:55 You know, there was a time when, you know, San Francisco was this little, you know, horse and buggy town, you know, and then it grows out and that's natural, right? And so I would imagine, is that it right there? Yeah, that's it. It don't look very big. Yeah.

Starting point is 00:50:07 You know what you said, Adam is, I forgot what the number was, but if you took every human on earth, put him in Texas with the population density that's similar to like Hong Kong. So like, you know, it's a city. You'd fit everybody in Texas. I mean, yeah. So to kind of remove it from that, that sort of new world order version where they're trying to make the case that we're not overpopular.

Starting point is 00:50:32 We're not overpopulated, not even close, but like the condensed population. areas you do see like more crime. You do see, because it's because of the natural friction interaction. Sure. Is, you know,

Starting point is 00:50:44 it compiles. So it's interesting to me just because I mean, I've lived in both, like in the city and then I'm more drawn towards like, you know, open land and area. So I have space and peace. But like some people do thrive in that environment,

Starting point is 00:51:00 though. Well, we are, we're an example of this also because the United States is this massive melting pot. other countries where it's more homogenized, right? You don't see as much of that, right? Well, what's interesting to me...

Starting point is 00:51:11 So you have all this diversity, so different morals, different values, different backgrounds, different everything, and then you shove them all in a area, of course, that's going to happen. Well, what's interesting to me is there's some cities like Tokyo. Tokyo is a dense city. You know, safe?

Starting point is 00:51:26 Tokyo is in relationship to other things. That's how homogenize it is, right? Yeah, that's true. That's a total difference. Huge, huge difference. We're unique in that aspect. think we forget that a lot of times that we do have like very different cultures like trying to integrate with each other which is a beautiful thing it is hard it's what makes the united

Starting point is 00:51:46 states such a beautiful thing but you also have to that there's also there's always another side there's more friction yeah of course there is we don't all agree yeah yeah yeah which is a beautiful thing but then it does it can create chaos and friction and you know what I'm saying it's just like people people want this like utopia but and but yeah also have all this stuff diversity at the same time. And it's like that doesn't we, you get this many diverse people and you're going to have different values, different morals,

Starting point is 00:52:15 different cultures, different ways of eating, different ways of everything. And so, and then you want to shove them in a, in a tiny little city and make them all. Expect them not to have any, yeah,

Starting point is 00:52:25 not, any friction. Yeah. Yeah. Of course. Yeah, that's, that's a very good point.

Starting point is 00:52:29 No. I got an article that I want to go over with these. I had this great conversation earlier with my cousins. I mean, group thread with them. And they were making jokes, we were like teasing each other. And they were making jokes about like, like, meathead or like the, the myth of the, you know, the dumb jock.

Starting point is 00:52:48 And so I was like, actually, if you look at the data, physical fitness is slightly associated with intelligence. In other words, it improves your cognitive function. So then, of course, you know, my brother who loves to like, I don't know, he likes to make up arguments I'm not having. He's like, well, well, what about? Well, like Stefan Hawkins, you know, because he's like, you know, he's like stuck in the wheelchair type of deal. Like, bro.

Starting point is 00:53:12 Like, that's that what he's. I said, generally speaking, that's what the data shows. But since you pointed that out, I said, extreme intelligence is actually more correlated with mental illness, which a lot of people don't know. That's right on the line. Anytime you go, the further you go outside of the averages, whether you go low intelligence or super high intelligence, you get higher rates of issues, mental issues. So I actually looked up seven correlations between high IQ and mental illness. And here's the links. High IQ and anxiety disorders that's higher.

Starting point is 00:53:46 OCD with people who have IQ is higher. You have, let me see. Stress sensitivity is higher. So not as good with stress. Social awkwardness. Higher rates of depression. So that's the fifth one. Let's see.

Starting point is 00:54:01 The sixth one is. And then there's mental health. health challenges across the board with intelligent, and emotional intensity is another one. So where the saying comes from. Ignorance is bliss. Or what is it, the crazy, the mad scientist? You know, you've never heard the mad scientist.

Starting point is 00:54:18 Okay. Like they're really smart, but kind of crazy. Oh, okay. Yeah, yeah. I mean, this is, I think this is true. I think anytime you move out, I know it's true, this is what the data shows, but anytime you meet anybody who's out so far outside of the average,

Starting point is 00:54:31 there's going to be some side of things. Well, you're thinking of, yeah, exactly those outwis. But you can think of that even in the physical pursuit, right? Like super giant people. Michael Jordan or whatever. Like in terms of you're trying to look at a balanced person, he's not balanced, you know. Yeah. And so there's going to be a lot of deficits that, you know, they're sort of just allocating all their efforts in this one particular.

Starting point is 00:54:55 And it's not just that. It's also genetics. Like if someone's genetically huge, their life expectancy is lower. If you look at the data on that, like really, really big people. They just don't live as long. Really, really small people also don't live as long. So there's that, and it's like that with intelligence. What is it with our infatuation as humans, though, to, to admire and idolize those people, right?

Starting point is 00:55:18 Like, whether it be the athlete or the. Because they do things that we can't. Yeah. And we put a head along. Yeah, because we're, yeah, if we're trying to balance it all, we're never going to get to like that level in degree unless you sacrifice. I mean, I don't know how you can't see a guy like Elon Musk. in an interview and not see, obviously he can produce like nobody else.

Starting point is 00:55:39 Yeah. But he's tormented. You can tell. Oh, yeah. He said it. He said it. He can't get his mind to shut off. I mean,

Starting point is 00:55:45 Peterson was the same way too. Yeah. I see that in him too. Yeah. I mean, that level, I mean, imagine, okay, Jordan Peterson hanging out with us is like you hanging out with a bunch of

Starting point is 00:55:55 kiddie gardeners all the time. Like, a cute and fun for a little one. Yeah. But it's just like, no, but seriously, trying to have like real conversation.

Starting point is 00:56:04 Think of that. I mean, that's a good example of like... You guys are going to give you some snacks. Imagine trying to have highly intelligent conversation with a bunch of kindergarteners all the time. All the time. All the time. That's what he has to feel like. I think you're probably also...

Starting point is 00:56:21 I want to finger paint with them. You're also probably analyzing all the time, self-analyzing and overthinking everything. Of course. Yeah. It's got to be. Or if you're like hyperproductive, you can never like relax. Yeah. You know what I mean?

Starting point is 00:56:33 Hey, let's just chill. No, I got to go. No, no, no, no, I have a million things to do. Yeah, dude. Yeah, it's, yeah, it's like, you feel like, like, you have to do something so great or grand, right? It's like, you can't just have a good old normal life. Yeah, addiction's higher and people who are way outside on the high end of intelligence as well.

Starting point is 00:56:51 Trying to escape that mind. Just, it's a break for them, you know? That's great. I want to escape. So we look at things and we're like, I wish I was like that. I don't know if you would. No, you don't. Yeah, I've always said that about people that are so, that, again, that idolized.

Starting point is 00:57:04 is the athlete or the rock star. It's like, you think that, but it's like, look at all the drug addiction, suicide, depression in that group. Yeah. It's like they're hyper, they dedicate their entire life for that one thing. Because they have to. Yeah.

Starting point is 00:57:21 And, you know, it's a, I do, I do admire, though, the occasional athlete or rock star or Uber famous person that does seem to have a good head on their shoulders. Because it's so, that's so. That's so, that is really rare. So rare. Yeah. Yeah, it's funny because I was listening to, and I've listened to a few, like, rock stars on podcast or, you know, and it's funny because you'll, you'll get somebody who got famous really early and they're just like a teenager.

Starting point is 00:57:52 And they, even now today, they're like 50 something years old. And they're, they act just like a teenager still in the way that they talk and like everything. And it's, it's just funny. Yeah, they're literally like arrested development. It's stopped right there. You ever mean? I wonder what the unlock for the person that, like, so I'll give it like, and I don't claim to have any idea what someone like Steph Curry is, his personal life.

Starting point is 00:58:14 But he seems to have this, he plays the game with so much joy and happiness. He doesn't seem to let anything get him. He doesn't get caught up in a lot of the political stuff. He's got a really good balance, a really good attitude. I wonder what it is that's unique about him and his, and he's, and I would put him, he's a 1%, right? and his sport. Very, very, like, top, like that.

Starting point is 00:58:34 He looks, and to me, Tom Brady seems more tortured. Like, Tom Brady had, was also like that, but seems a little more tortured. It's hard to read, though, because you guys remember Tiger Woods? Remember how balanced he seemed? He seemed so balanced until everything came out. And then you're like, whoa, dude. I don't think so. I'm trying to think if I remember him being bad.

Starting point is 00:58:55 Remember he was, like, super calm. Well, he was chill, but, yeah. Well, he played a sport that forced to this. level of like composure. So I see where he seems so, remember when everything came out, it was shocked. Everybody was shocked, but yeah, I kind of, I don't know. You weren't shocked?

Starting point is 00:59:12 I get it. Yeah, yeah. I'm like, okay, buddy. Yeah, I mean, I'm never shocked by when the stuff comes out for athletes. And that's why, too, I'm like, I don't claim to know enough of Steph Curry. But he comes off to me as that he's got a like a better head on his shoulders with all the fame, the attention. I mean, you're talking about one of the most.

Starting point is 00:59:31 world famous athletes right now. And it has this level of joy, doesn't look like he's tortured, has this love of the game, whether they're winning or losing, he's laughing, he's having a good time, I don't know,

Starting point is 00:59:42 it's just like, but a lot of them don't seem that way. A lot of them seem like they are locked in. Like, Tiger Woods looked locked into me. Like Tom Brady looked locked in. But obviously that guy's personal life was in shambles,

Starting point is 00:59:55 you know, divorce and everything that didn't go well for him and who knows how tortured he was, like, or still is. Speaking of the rest of the You guys ever run into like an older guy that you could tell he was super cool in the 80s? He didn't change. Yeah.

Starting point is 01:00:10 Dude, there's this dude. Hey, listen, I'm not going to say too much because I don't want, I don't want him to hear. But there's this guy, this place that I go to sometimes and this dude that works there. And bro, he looks like deaf leopard. But he's in his late 50s though. I mean, hair like deaf leopard, dresses like death leopard. Yeah. I bet you he drives an I rock.

Starting point is 01:00:27 I bet you if I were to look at his car. And I'm like, this dude for sure was. at one point and just didn't get out of it. He's got the straight, long blonde hair. Like, I'm like, dude. He's cool, like, every 20 years. No, he was a cycle. There's not a part of you that identifies with that?

Starting point is 01:00:42 No, bro. I was never cool, though. So, I don't care. I'm not stuck because I was cool. I'm not stuck. I got friends like that. I got friends. Yeah, I have a lot of friends.

Starting point is 01:00:56 Yeah, I got friends that we've been friends since we were kids. And I'm like, bro, you, hey. I had one of my, this is, this is true story right here. True story. This is like, this just happened. We were up at, we were staying at Truckee. He was up there with me. This is like one of my childhood friends.

Starting point is 01:01:10 I won't sell which one. But I, I, you know who you want. Yeah, he knows, right? So I go, bro, you wore those pants in our high school. The same pants? Same pants. Yeah. And he's like, oh, yeah, man, they're still going.

Starting point is 01:01:23 Still going. Bro, high school? I'm like, you were in our mid-40s off? The J-Cos? Wow. They were caged. They were cargo. pants.

Starting point is 01:01:32 Same exact ones? Yes, say they were. I've got pictures with me in high school with him with those. And he admitted, yes. Wow. Wow. Yes. He's around the same size.

Starting point is 01:01:43 He hasn't changed in size, really, give him take 10 pounds. That's hilarious. I have a friend who, like, he'll just, the same jokes I've heard since, like, junior high, you know, like, and they're all revolved around, like, bevis and butthead and, like, stuff like that. Yeah. That was relevant. Way outdated.

Starting point is 01:01:58 Yeah. You're just like, look over. Like, you really were still going to use that. joke, you know. Oh, man. Well, you have, I bet you have what I have, too. I have another buddy who does, who's this, who's like, who peaked in high school.

Starting point is 01:02:09 Yeah. So still tells. Those are the stories. That's all we talk about when we together. That's it. And I love to do that when I haven't done it in like years. We all get together. And it's like, oh, man, we're telling old, old stories.

Starting point is 01:02:20 But it's like, if I talk to him through the year, it's still, you know, he's like talking shit about, like, us playing basketball, pick up basketball like, 30 years ago. You remember that? He gets mad at me for not remember. Or he tells me who he tells me who I am. I'm like, bro, we haven't really kicked it in like 30 years.

Starting point is 01:02:37 I'm so different than what I was. Yeah, you really knew me when I was 16. You're saying, but I'm a little different than that. It's not like, he like Uncle Rico syndrome. Oh, totally, man. And I'm like, oh, my boy, is just like he's stuck in that area. That's a guy thing. I don't think women do, we don't do that, huh?

Starting point is 01:02:54 They just, they definitely changed. Why do you look at Doug? I don't know. I have no idea. He's like, do women do that, Doug? I'll have to ask Katrina that. That's a good question. I know she still stays in touch with a lot of her friends that she grew up with.

Starting point is 01:03:07 Yeah, that's a good question. I don't know if I know any women like that. That's a good question. So why would why would we do that but not girls? I don't know. What is it about us that does that? You know the hair bear thing? I've seen that.

Starting point is 01:03:21 I've seen some ladies that are in that and then like the. Oh, actually no, that's actually not true. The leotards. No, there's some people. Fashion wise, I think. There's some. people we know that we'll run into and I'm like, she can't dress

Starting point is 01:03:34 like that anymore. She's a mom in her 40s now. Yeah, they are. Like it's time to hang it up. They don't change their. That's different to me because there's, that happens to a lot of both men and women where you just, you were never really into style. So you just get stuck in a style. Again, I think you can relate to this, right?

Starting point is 01:03:49 Again, you stop. I mean, you don't, you don't care. You don't care then, you don't care now. You're like, I mean, I feel like that's the female version of that who she just, she found a hairstyle and leotards that she's good in. She got a compliment 30 years ago. She's still rocking in.

Starting point is 01:04:06 She had leotards. Nobody went to flip it. Like the leg warmers. The fact that you're bringing this up right now, when I went to that Rob Snyder thing in Bakersfield of all places, I watched that stand up and there was a lot of that in there. Oh, wow. Yeah, there was a lot of that. Yeah, there was a lot of that in there.

Starting point is 01:04:23 And I was like, oh, shit. Yeah. Wasn't there like a bar around here that was like famous for like, like, like, middle to late middle age people meeting up who were single. Wasn't there like a bar? It was like the blue something. Have you guys heard of this before?

Starting point is 01:04:36 It was around here. I can't remember the name of it. But apparently it's like people in their late 40s and 50s. I know some. I did not. I actually did go one. The blue pheasant.

Starting point is 01:04:51 The blue pheasant. How did you know that? I don't want to call this person out, but somebody I know invited me to go one time. Yeah. It was the only time I went.

Starting point is 01:05:02 It's like a pickup joint around here for people in their like 40s and 50s. So there's one up towards, there's one that's for like Cougars. Cougar Town. There's a Cougar one that's up in, oh my God. Of course you know this. Yeah. You were going there in your 20s. No.

Starting point is 01:05:23 I was in a 20. I was in hunted Cougars. I'm batting a thousand, you guys. Check this out. When you're 20, a cougar is like 30. You don't say? That's not a cute. What's your grandma version of cute?

Starting point is 01:05:33 I can't think of the place right now. The name is slipping. There's a bar that's known. It's... I think I know what you're talking about. Yeah, if I said it, you would know. It's like it's above Sunnyvale towards Mountain View heading that way. Palo Alto area, that direction.

Starting point is 01:05:45 I can't think of the name of it right now, but it'll come down. Doug, look at blue pheasant. I didn't even know that was a thing. I've never heard that. Yeah, it's like a bar. I didn't... Doug, can you tell us about it? So I had a...

Starting point is 01:05:53 Yeah, like, what kind of people were... Did you go? Yeah, what was... I mean, I went one time, and it's been a very long time ago. It's here. It's here. Yeah. I think it's an older place.

Starting point is 01:06:03 And then, of course, there's just a lot of people there. It wasn't my scene at all. Yeah. Just so you know. Yeah. Too old for you, Doug. Yeah. Yeah.

Starting point is 01:06:12 He looks old for me. Doug, Doug. I'm going to see this place. Yeah. Can I see this? I just remember I had a client. I didn't even know. I had a client who he had gotten recently divorced.

Starting point is 01:06:24 And let me think at the time he was like 42. and he's like, yeah, dude, I started dating again. He's like, I went to the place called the Blue Fesit. He told me all about it. He goes, it was terrible. I couldn't believe what it's all about. I just stuck on my head. Yeah.

Starting point is 01:06:38 Did you find it? Yeah, I did. I'm trying to cast it. Oh, I got to see these pictures. Look at this. I mean, it's just pictures of the location. It is kind of, yeah, like I say, it's a bit dated. Let's just say that.

Starting point is 01:06:48 Where? Where at? I don't know. Sunnyvale or someplace, maybe? I think my client said they, like, go hard in there, dude. Oh, I think it's, serious. Because I know this person invited me had met one or two people there.

Starting point is 01:07:01 Wow. Yeah. Well, we just gave it. And so that's like, it's known as a spot where like hunting grounds. That's people like who are like late middle aged. Yeah. Can you scroll? Does it actually say that?

Starting point is 01:07:12 Does it like say anything? I don't know if that's, yeah. Look at the ratings. Oh, they got good ratings. We should read the reviews. I know. I want to see. Oh, it's in Cooper Tino.

Starting point is 01:07:22 Oh, wow. Yeah. We're going to get a sponsor. Yeah. Maybe, maybe. The blue. I didn't. I never heard of this. That's great.

Starting point is 01:07:28 I'm trying to remember right now. I just send a text message to see if I can get the name of the one that I was talking about. You for sure went to it. I did. I did. I didn't. I didn't. I didn't go to it.

Starting point is 01:07:37 That's so your style, dude. Stupid. It's not my stuff. Yes, it is. You're giving trouble right now. Hey, what's a cougar for me now? Well, no. And that's our, I mean, we're going to piss people off.

Starting point is 01:07:50 Yeah, yeah. Stop it. They don't have names for guys that are like disparaging, do they? For older guys What are we called? Nothing. Dilf. Oh,

Starting point is 01:08:00 Oh, great. What is it called? Sugar Daddy. Silver Fox. Silver Fox. Silver Fox. That's the one. That sounds good.

Starting point is 01:08:07 Yeah. That's not disparaging. Is Cougar's disparaging? Yes, dude. If you called a woman a cougar, she'd slap you. No. No. That's not true.

Starting point is 01:08:14 Yes, she would. No, no, no, no. We're going to get so many comments. You think that's disparaging? Yes, dude. I think it's like Silver Fox. No. No woman wants to be called a cougar.

Starting point is 01:08:23 for sure. If she is in that age range and she's pursuing young guys, she's not ashamed of that. No. That means she's got enough game to get younger guys. That's not a slide, bro.

Starting point is 01:08:35 First of all, you don't need a lot of game to get younger guys. Younger guys are just down. Well, now you're sliding them. No, that's just the guy about, that's just about guys. I mean, that's just the thing about

Starting point is 01:08:44 Cougar is a new sexual. Linking aging and most women object to the word Cougar due to its predatory and forceful connotation. Oh, Yeah, see? Look up Silver Fox.

Starting point is 01:08:55 Does that come up as a possible? So if Fox is good, dude. I don't think Cougar is bad either. Yeah. I don't think they'd want to be called mature lady. Yeah. Well, I don't think you call them anything. Okay.

Starting point is 01:09:06 You guys are, what do we call them? What do we call now? Hey, there's a name for 45 to 50-year-old women that pick up 20-year-old dudes. See, look, no, the term Silver Fox is generally not considered disparaging. Is this because it's guys? Yeah, because that's what I'm saying. Well, because guys don't care, yeah.

Starting point is 01:09:20 Silver Fox is like, oh, oh, you're a hot, older guy. Yeah. I'm going to have to ask Katrina this. I don't think she, I don't think. I dare you to call her one. I do. I make age jokes all the time because she's one year. Yeah, because she's one year older than me.

Starting point is 01:09:32 I always pointed out. She can take it. Yeah, yeah. Cradle robber. Yeah, yeah. Katrina's the oldest here. That's what I was. Is that what you doing?

Starting point is 01:09:40 I do. I do. I do shit. I just like, no. This is my older wife? What a jerk. What a jerk. You know, you know why I get away with it because she looks so young.

Starting point is 01:09:48 She looks younger. And you guys, you guys are also so tight. Yeah. Yeah. Yeah. She's like, well, she's a little tomboy like that, you know, for sure. Hey, I'm excited to tell you about a new partnership. Fatty 15.

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Starting point is 01:10:24 Some people would claim that C-15 has more health benefits than essential fatty acids like those from fish oil. Now, you can take both. So if you take fish oil and you want more healthy fatty acids, try fatty 15. It's become a staple in my supplement arsenal. Go check it out. Go to fatty15.com forward slash mind pump. And on that link, you can get an additional 15% off with your 90-day subscription starter kit,

Starting point is 01:10:49 but you have to use the code mind pump. Back to the show. First question is from Functional Health, Jen. How do you know if you're getting actual muscle gain or CNS adaptation? I've been lifting for over 10 years. Yeah, good question. You can't separate them. So if you build muscle that isn't connected to CNS adaptation, you have dead muscle.

Starting point is 01:11:12 So you really can't separate. Now, I think what the question is, is how do I know if I'm actually just gaining muscle or just getting stronger? Because you can get stronger without gaining muscle because muscles are firing better together. A body fat test would solve this. Yeah, a dexas scan. Yeah. I mean, if you, if you're asking a question as in depth, is this, did I get a CNS adaptation or did I build muscle?

Starting point is 01:11:37 I mean, you could easily solve that by testing with a dexas scan before and then go on your program, whatever you're planning to do and then measure it again. And if you got stronger and you put lean body mass on, you're building muscle. That's right. If you stayed the same or got less, then, But yet you saw yourself get stronger than your CNS. This brings up a good thing that, you know, strength gains are always both. In fact, when you first start strength training, you get rapid strength gains in most of that CNS adaptation.

Starting point is 01:12:05 It's like the first few months of training when you see like crazy, this is the beginner gains, right? Like I could take a client who, you know, has trouble doing, you know, 15 bodyweight squats and in three months we're barbell squatting with, you know, 75 pounds. Like that's a tremendous strength game. Most of that is CNS. They're going to build some muscle, but most of it's the central nervous system adaptation initially.

Starting point is 01:12:29 But anytime you get stronger, it's both. It's not just bigger, stronger muscle fibers. It's also a central nervous system adaptation along with it. Yeah, that used to confuse me a bit because I used to see like some of these guys that could do like superhuman feats where they're so strong. But they weren't huge jacked guys. They were pretty wiry and, but it was that central nervous system access in the way that they could recruit and really, you know, generate that kind of force up. You know, it's a good example of this is, is his name of Anatoli? Yeah, oh, yeah.

Starting point is 01:13:03 Antoly. Have you seen that guy that dresses like a janitor? I try to get him on the show. So he's obviously lean and muscular, but if he puts like long sleeve clothes on, he looks like a skinny dude. Yeah. And he comes out, I'm sure people have seen him, and he does these videos where he's actually. like he's a janitor, and there's bodybuilders, deadlifting, 500 pounds. And he comes over, oh, can you mind if I try?

Starting point is 01:13:23 And everybody's like, you can't. And he, like, reps it out. Like, that's a good example of CNS power. Oh, yeah, no, for sure. Next question is from the Duck Coffee Co. You've mentioned the biweekly method for strength training and cardio for best results. If you were to juggle between two maps programs with this method, which two would you bounce between for someone who just genuinely enjoys the benefits of both?

Starting point is 01:13:47 So this is, so this comes from a study that I brought up a while ago that was really interesting to us, but also not surprising. And I love when I read a study that blows my mind, but then also makes me realize, oh yeah, this would definitely be the case just based off my experience. So what the study did is it compared three different ways of training. And the goal was to develop both stamina and strength. So method one was you combine both in the same workout. So strength train and then do something for stamina in the same workout. The second method, which is what most people do, is they'll have a day dedicated to strength and then a day dedicated to stamina and then a day dedicated. So alternate them. In the same week. Yeah. The third way was what was every other week. So you're just just strength training this week and the next week just endurance training.

Starting point is 01:14:35 And what they found at the end of the study was that the third method resulted in better strength and endurance gains. It had better combination gains than the other two methods. Second place was the one that alternated the days And the worst one was when you combine them all And one workout. This makes perfect sense. Makes perfect sense.

Starting point is 01:14:52 And so the question is which two maps programs? First off, I would say any maps program would be good for the strength training phase, Especially for something like Maps Anabolic or Maps Enabolic or Maps Power Lift. On the other week, if you don't choose something you enjoy doing and have fun doing, which I think is the best option. The other option would be like Maps hit. It maps cardio or you know The phase four of performance

Starting point is 01:15:19 That's right Oh I would choose a cardio modality that I like That's what I would Play basketball, go swam Do the stair master elliptical Whatever the thing is that you like to go for Better outside runs Whatever the thing is fun

Starting point is 01:15:32 Yeah yeah do something you enjoy doing And if you can get outside I would get outside So I'm totally toying with this idea And I'm putting it out there Not because I said I'm going to do it So everybody calm down because I'm playing with the idea. I'm trying to get my mind wrapped around.

Starting point is 01:15:45 And what's motivating me is actually Corinne's journey. So watching Corinne, reverse diet, talk about how challenging it was. I'm like, you know what? My trainer can do this. Like I'm, you know, I got to be able to give this a shot. So I'm so attached to muscle and building strength and building muscle.

Starting point is 01:16:00 And it's not healthy and it's too far. So I'm toying with this idea. But every other week for me is going to look like what you just said. Something fun. I mean, I'm, I hope you do it because I'm actually so interested to see. Just to see what it does. To see what it does. Yeah, the result of it.

Starting point is 01:16:13 I predict I'll lose. I predict my body weight. It makes perfect sense, but yeah. I want to see somebody actually apply it for sure. Well, I'm so extreme in the building, and I've been too extreme for so long. I'm sure I'm going to lose some muscle. There's no way that I won't lose some, but that's okay. But I think my body weight will probably fall somewhere around 210.

Starting point is 01:16:30 That's my, that's what I think. Oh, I don't think you're going to lose that much. Yeah. I don't. Really? No. No, no, no. I don't think so.

Starting point is 01:16:36 Well, when I start it, let's talk about it. I think you're going to be, you're going to have similar, you're going to be similar, similar, Similar surprise, similarly. Similarly. Similarly. Thank you. Surprise. Surprise as you were when you went to Mass 15.

Starting point is 01:16:51 And remember probably thought you would probably, and you end up gaining. I think you're going to lose little to no muscle, but you're going to build some endurance and stamina and maybe you lean out a little bit. Maybe you do that. Yeah, I think you're going to be surprised at how good you feel. You go back to those 15 wraps and it will be fine.

Starting point is 01:17:07 Next question is from extra celestial. What are some exercises I can do as someone with scoliosis. I want to get back into strength training. So I pick this question because almost every single time we have the, you know, ask us a question thing on Instagram. There's almost always a scoliosis question. Always. Like somebody's always asking this question. I've trained one. I'm sure you guys had it. Of course. So here's the deal. So some people would say just do unilateral. Just do like a program like map symmetry. I don't think that's the right answer. I think that's part of the right answer.

Starting point is 01:17:43 I think unilateral training should be a lot of your training, but you should also do bilateral, even though you have scoliosis. Why? Because in the real world, you're going to be doing bilateral stuff. Well, this is actually why I think symmetry as a program is the program. It has all of it.

Starting point is 01:17:57 Because it has all that in there. Good point. You've got great asymmetrics in there to start it off. You've got great unilateral for the bulk of the program. And in the last phase, you do some bilateral. I mean, this person should live in symmetry, to be honest with you. That's a great program to just recycle over and over. But the bilateral part, everybody's like, well, if I do bilateral, I'm going to compensate.

Starting point is 01:18:14 Well, you have to compensate. That's the point. You need to compensate because your spine is curved in a particular way. That's not balanced. You have to develop compensations. Otherwise, it's going to be hard to function in the real world. So you're absolutely right. I forgot about that last phase.

Starting point is 01:18:27 Yeah, yeah. Symmetry is the most beautiful program for this person and to just keep running. We don't always say this with programs with people. It's good to move in and out. But this person, that's an ideal type. I mean, if I was training them and that's how I'd be running. through their stuff. As we do a lot of unilateral stuff,

Starting point is 01:18:43 we had occasionally challenged some bilateral stuff and get back to unilateral stuff. Perfect. Next question is from K-girl 725. What is a good age to introduce weight training for kids? I have 10 and 7-year-old girls who do recreational sports. As soon as they're interested.

Starting point is 01:18:58 Yeah. 100%. Strength training is appropriate if they want to do it. And they're having fun with it. That's the key to me right here, right? It has to be fun and engaging. I think the mistake that people who probably listen to our podcast

Starting point is 01:19:11 because I think that puts you in a minority of the population that are into fitness like working out you know you and you want your kids to get into it

Starting point is 01:19:22 the mistake is they have no interest in it yet and you're trying to have them do it now if they're asking like dad I want to work out I mean awesome let's go and honestly just I mean I like tools

Starting point is 01:19:35 like suspension trainer that's going to really challenge stability it's fun it's easy for them to use it's safe. You know, if you feel confident with teaching mechanics, though, I mean, I wouldn't not,

Starting point is 01:19:46 if my son wanted to barbell back squat at, you know, eight, I would if he wanted to try. Like, I would want 100%. If he was interested, yeah. Yeah, if they were interested in it. But the thing was, it wasn't about reps. No. It wasn't about structure.

Starting point is 01:19:59 No. It was about interest, and it was also about learning. And so, you know, every time I would just use it as an opportunity to sharpen whatever they were doing and make sure they felt where they needed to feel and they're like, yeah, and then if they wanted to add a little more weight or like

Starting point is 01:20:14 challenge themselves a bit, I would. And then we would move on. And it was cool because it's, it is. It's just their interest leads it. Yeah. Yeah. Yeah. The most important thing you can focus on with a kid with any form of exercise is that they develop a good relationship with it. So the mistake I think a fitness fanatic would make is like, we're going to do this workout and I'm going to make you do it. And it's good for you. And then you end up a kid resenting it. And then they grow up and they're like, I hate it. Why my dad forced me or my mom forced me and it sucked. Right.

Starting point is 01:20:43 You want to give them a good relationship with it. So it's literally about fun. And I think you said it best, Justin. You let them lead it. Oh, can I try that? Sure. And you just have fun with it. Listen, we give this advice,

Starting point is 01:20:53 we give this advice all the time to adults. Yeah. Go to the gym and practice movements. Yep. It's perfect. Just get your kids to practice some of the movements you're doing. They don't need to run a program. They don't need to have like the scale this way,

Starting point is 01:21:05 progressive overload that way. It's like if you can get, if your kids are interested at 7 and 10, which is awesome if this is true, then getting them just practicing some of the movements that you're doing in your program is awesome. And introducing it to them that early and to see if they can get that movement down pretty well is awesome.

Starting point is 01:21:21 I will say this, though, it's not necessary because he says that his kids is in recreational sports. You might think to yourself, my 10-year-old's in recreational sports, they need to do some strength training. No, they don't. No. If they don't want to do it, they don't need to. They could just play sports.

Starting point is 01:21:34 And they're going to get all the benefits from the sports. Yeah. Variability is amazing, right? right now. That's right. You just introduce them to a lot of different movements. It's perfect. Look, if you like the show, come find us on Instagram. We'll see what'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,

Starting point is 01:21:55 check out our discounted RGB Superbundle at Mind Pumpmedia.com. The RGB Superbundle includes Maps Anabolic, Maps Performance, and Maps Aesthetic. Nine months of phased expert exercise programming designed by Sal Adam and Justin to systematically transform the way your body looks, feels, and performs. With detailed workout blueprints and over 200 videos, the RGB Super Bundle 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 Mind Pumpmedia.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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Mind Pump: Raw Fitness Truth - 2788: How to Lean Bulk for Lean Gains (Build Muscle, Not Body Fat)

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