Mind Pump: Raw Fitness Truth - 2794: How to Catch Fire for Fitness! (Fall in Love With it and You'll Always Do it.)

Episode Date: February 14, 2026

Mind Pump Fit Tip: How to Catch Fire for Fitness! (Fall in Love With it and You'll Always Do it.) (2:17) Adam is one of us. (23:30) Going down the Epstein emails rabbit hole and making yourself hard to manipulate. (27:55) Sal's 'cool dad' moment. (42:25) Hurt people, HURT people. (43:23) Underestimating EAA's when in a calorie deficit. (49:50) A 13-year-old hero! (55:01) Getting teased by your kids. (57:38) Butcher Box now has chorizo! (58:57) The ingredient household. (1:00:34) Sal's birthday gift requests. (1:01:57) Collectibles, the new currency. (1:04:57) #ListenerCoaching call #1 – Can I pay to have somebody go over my specific nutrition and give me a doable plan? (1:10:00) #ListenerCoaching call #2 – How do I begin this fitness process again after having a baby, and what should I change to be successful? (1:25:49) #ListenerCoaching call #3 – How can I safely fast without compromising muscle? (1:35:59) #ListenerCoaching call #4 – Needing advice on how to have a successful cut. (1:44:02) Related Links/Products Mentioned Get Coached by Mind Pump, live! Visit https://www.mplivecaller.com Get 20% off Kion at getkion.com/mindpump ** No code needed automatically applied at check out! ** Visit Butcher Box for this month's exclusive Mind Pump offer!  ** New users will receive their choice between Organic Ground Beef, Chicken Breast, or Ground Turkey FREE in every box for a year. ** February Promotion: Feb 1 - Feb 14th - The Couple's Bundle (Aesthetic, HIIT, Muscle Mommy, No BS 6-Pack Abs), $498 value, only $197!  Visit: https://www.mpvalentine.com  Mind Pump Store Mind Pump #2412:  The 5 Worst Fitness Mistakes Damaging Your Overall Health & Longevity The Invisible Gorilla (Inattentional Blindness) Mind Pump #2620: The Ultimate Longevity Plan Mind Pump #1495 The Science of Happiness With Arthur C. Brooks Mind Pump #2385: Five Reasons Why You Should Hire a Trainer 90% of U.S. Cheese Contains GMO Made by Pfizer The Ancient Giants Of Nevada And The Mystery Of Lovelock Cave Mind Pump #2432: The Truth About Essential Amino Acids with Angelo Keely 'Superhuman' boy, 13, swims 4 hours in frigid water then runs over a mile to rescue his mother, sister, and brother lost at sea Visit Seed for an exclusive offer for Mind Pump listeners! ** Code 20MINDPUMP for 20% off your first month of Seed's DS-01® Daily Synbiotic. ** Mind Pump #2776: Good Nutrition Without Tracking Macros (What It REALLY Looks Like) Mind Pump Concierge Coaching Mind Pump # 2790: How To Get in Shape After Having a Baby How To Do A Stomach Vacuum - Train Your Transverse Abdominis Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned Arthur Brooks (@arthurcbrooks) Instagram Peter Attia, M.D. (@peterattiamd) Instagram Nick Hexum (@nickhexum) Instagram Corinne Schmiedhauser (@mindpumpcorinne) Instagram Jessie Gardner Hilgenberg (@jessie_hilgenberg) Instagram  

If you want to pump your body and expand your mind, there's only one place to go. Mind pump, mind pump with your hosts. Sal DeStefano, Adam Schaefer, and Justin Andrews. You just found the most downloaded fitness, health, and entertainment podcast in the universe. That's us, mind pump. Now, today's episode, we coached people live on air. We had callers call in. We got to help them with their health and fitness.

But this was after the intro. Today's intro was 67 minutes long. Now in the intro, we talk about fitness and fat loss and health, current events, family life. It's always a great time. If you want to be on an episode like this where you can call in, we get to help you live, here's what you do. Go to MP LiveCaller.com. Submit your question there.

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We also have a new workout program bundle. It's called the couples bundle. It's Maps aesthetic, Maps hit, Maps Muscle Mommy, and the No BS 6-pack formula. That entire bundle is over 50% off. off. Go check it out. Go to np valentine.com. All right, real quick, if you love us like we love you, why not show it by rocking one of our shirts, hats, mugs, or training gear over at mindpumpstor.com. I'm talking right now, hit pause, head on over to mindpumpstor.com. That's it. Enjoy the rest of the show. All right, we're going to talk about the real secret to fitness. Here's the real secret.

If you fall in love with it, you never stop doing it. Duh, but it's a hard thing to do. We're to talk about that. How can you fall in love with fitness? How can you catch fire for fitness so it becomes your thing? And then you never have to worry about stopping because you love it. Let's get into it. That's the secret. Yes, it is. Love it. Listen, have you guys ever met, ever met somebody that genuinely loves fitness who doesn't do it? No. No. No. Yeah. That's it right there. What do you think, do you think that the people that do fall in love with it were like kind of like meant to fall in in love with it, or do you think that anybody can learn to fall in love with it? Such a great question. Such a great question.

If I didn't train people for 20 years, I would have maybe thought it was the first one. But I trained enough people over 20 years, and it took me the last of the back half of that, because the first half of that, I wasn't good at this. But the back half of this of my career, the last 10 years, this started to be, the focus. This is where I placed my energy. And it became a success story. And a good a large percentage of my clients, the majority of them in the back half, I got them here. Now, they didn't become fitness fanatics. There's a difference. A fitness fanatic is actually somebody who struggles with working out too much. Yeah. Who struggles with it becoming too high

of a priority. And these people tend to work in fitness. When I'm talking about it, fall in love with fitness, it's like, you know, I had a good, and I know you guys did too, we've talked about this. I got pretty good at getting people who struggled with being consistent through training and coaching and working with me over the years to where they loved it. It was a part of their life and they never stopped. To this day, there's many of these people that I'll see or talk to who still work out, who I remember when they hired me, it was an on, off again struggle. So you can do it. You definitely can do it. Yeah, I think the general public, I I'm sure there's that sense, like when you kind of propose that question,

where their perception of the gym is like, well, they love it already. And these people are already gravitating towards it. I'm just not that kind of person. And it's like this self-fulfilling kind of justification. When in fact, yes, there's, and I think that's, that's always been sort of something I've wanted to address is like, what are the different ways we can present it? How many different angles can we find to, you know, for that one thing to really resonate to that person that, yes, it is for you.

It's literally for everybody, but we have to find that pathway for you that it makes sense for you to get in and enjoy it. Totally. 100% everybody can fall in love with it. And I think of a lot of it like the same misunderstanding that I had around falling in love with a person. there was a misunderstanding around that too. I think a lot of times people walk around and they think they're just going to meet Mr. or Mrs. Wright and this overwhelming feeling you'll just know, you'll know will happen. The feeling's always going to be there.

Yeah, yeah. And I remember later in my adult life learning that love is a choice. It's action. And so if you are waiting to fall in love with fitness, because you don't right now and you don't choose to love it, then you may never find it

and you'll never happen for you. And so it takes action. You have to start to take action. And what, to Justin's point, maybe the way that you tried to fall in love with it, the modality, the extreme dieting, the trainer or person who sent you in the wrong direction

or who didn't meet you where you were at, convinced you that loving fitness wasn't for you. No, it's not true at all. We just need to figure out where you're at, meet you where you're at. Connect the dots to the other parts of your life than maybe the ones that you don't care about or the ones that you've been misled about.

There's so many other things that, I mean, every other aspect of your life, the healthier version of you enjoys that thing, that thing more. So let's take the exercise, nutrition part out of it. And so if I have a client in front of me, says, I hate to work out,

I hate exercise, I hate fitness. Okay, tell me what you love. Yeah. Oh, I love spending time with my kids. I love to travel. I love to play basketball. I love to, like, you love all these other things. Whatever it is.

Okay, so my defense to health and fitness is that all those things that you just love, do you really love those things? Guess what? I can enhance all of them. That's right. your relationship with your kids, your relationship with your spouse, when you travel and go places, all these other things that you've already agreed or decided that you love, the healthier,

stronger, fitter version of you enjoys all those things exponentially. Magnified it. So if you can learn to find a way to live a healthier, fitter, stronger life, even though maybe you don't enjoy going to the gym and you don't enjoy sacrificing, the wine every night or exercise, what you will enjoy are the results from that and how it impacts the other things in your life, which then tends to result in maybe I do like this thing a little bit more. So I absolutely believe that everybody, even somebody listening who thinks they hate exercise or hates working out in nutrition or making food, healthy food choices, you absolutely

can learn to love it. The key and what good coaches do is they help those people, connect the dots to the things that those people have already agreed they love and how pursuing and healthier version of themselves makes all those things so much better. Yeah, I like what you said about, like, you know, loving an individual because that's what you're talking about as a relationship. Yeah. And what do we refer to when we talk about fitness? It's a relationship.

It is, yeah. It is a relationship that you build with it. And if you do it the right way, the relationship develops into one that enhances is what perfectly said, Adam, enhances the rest of your life. So I love that example. I think that's a very accurate example. I think one of the challenges with this is that the media and industry part of fitness oversells by far oversells one of the effects of being fit and healthy, which is how you look.

Now, that's a real effect. It's a visible effect. It is a real effect. If the fit and healthy version of you looks different than the less fit, less healthy version of you. And you tend to be leaner. You've got better muscle. Maybe you look more attractive. You know, you look more vibrant.

Maybe you look more youthful. That's true. But what we've done is we've sold that so heavily that that becomes not just one of the many values, but it becomes the best value or worse. The only value. The only reason why I work out is because I want to look this way. The only reason I work out is because I want to look more attractive because I want to lose body fat to look a particular way because I want to look younger. And when you do that, this relationship you build with fitness will become a toxic one. Yeah, it's exactly parallel to a relationship with another person.

That's right. The most shallow version of that relationship is just to focus on their looks. and that feeling you get by being attracted to them. How long does that last? Yeah. And how, you know, what can you build off of that? It's a very narrow scope. Here's what they've done is that, by the way, it's not just the fitness industry.

All industries will, you know, sex sells. That's what they say, right. What they're really referring to is attractiveness, beauty, or what we would consider to be youthful beauty. In fact, that's all we think of now as beauty is this youthful beauty. And all industries sell that so much that the idea is if I look a particular way, I'll have this dramatic improvement in my life. By the way, the data doesn't support this at all, at all.

I remember Arthur Brooks, who's a Harvard professor, expert on happiness. Wonderful man, but he's an expert on this. And he said, if you were on a scale of one to ten of beauty, like physical beauty, if you were a six and you spent all your time, money, and energy going from a six to a nine, your happiness level would barely change, if at all. So it's actually they oversold it to us, everybody. Not only did they oversell it to us, but it's actually the side effect.

It's not the main effect. The main effect of fitness is not the way you look. The way you look is actually a side effect. And so what we've done is we've taken the side effect, put it way up here, and said, this is why I'm working out, and this is why I'm eating healthy, and it's going to let you down.

It's going to let you down. And hey, by the way, God forbid, you actually achieve what you think that ideal is, you're going to really find out it sucks. And you may actually become addicted in a way that's very unhealthy, which we see in the fitness industry represented by many fitness influencers who are communicating this terrible message. So the key to how to catch fire for fitness starts with this. It starts with realizing all of the non-visional. non-esthetic, non-beauty-based benefits of fitness. Now, you might think to yourself when I'm saying that, like, well, yeah, duh, like, okay, of course there's lots of other benefits.

No, no, no, no. We only notice what we focus on. This is a psychological fact that's been tested many times. There's this famous study that I've shared many times on the show. You could watch it on YouTube. I'm going to give it away now, so it's not going to work on you because I'm going to give you the secret to it. But there's this famous video where you've got 10 people passing a basketball to each other

back and forth. And as you watch the video, there's a professor that comes out before it starts. And he says, count how many times the ball is being passed. And so you watch the video and you count like one time, two times. And as they're passing the ball, these participants are walking around each other. So it kind of looks, you got to really pay attention who's passing the ball. At the end of the video, you expect the professor to come out and say, how many times did the ball get passed? And you've got your number, you know, 14 or whatever.

And he says, did you see the gorilla? You're like, what? They rewind the video. and you'd see for the first time a man in a gorilla suit walks right through the group. You didn't even notice it. Walks right in front of your view, right in front of your vision, wasn't registered because you were only paying attention to the ball being passed. In other words, if you're working out and you're the main reason, the thing that you want, the thing that you're focusing on is how I look, all you're going to notice is that. You're going to miss all this other wonderful things that are happening.

and you will never develop a complete relationship with fitness. It will never develop into a long-lasting forever relationship. It just won't. My favorite people to talk to on this specific subject were always my members that used to come into my gyms who were in their 60s and 70s who were consistent. I used to love talking. It was my favorite members. And you would see them because you would know who they were, not just because they looked fit,

but because they were so consistent. They were like your regulars. Like you'd come in, typically in the more. sometimes late morning. And I'd see them come in, you know, five days a week or something or four days a week.

And I'd see them come in. They're super consistent, light clockwork. They're retired. And they'd show up, great attitude. They come and do the same. You know,

they do a workout leave. And so when you're managing a gym, if you're a good manager, you want to know your members, right? It's like this is my home. And so I want to know the people. So I'll start talking these people. And being a fitness guy,

I was always curious. And the number one question was always like, how long have you been doing this? And what do you love about it? Because I was just curious. Like, man, you look like you're in your 60s, I'm guessing. You know, that's what I'm thinking.

And you're so consistent, you look great. You got all this energy. Like, how long have you been doing this? And I would always ask, hey, man, how long have you been working out? 40 years, 50 years, 30 years. I'd be like, whoa, why do you keep doing it? What do you love about it? And I would expect them to say things like, you know, I like my biceps or I'm jacked or makes me look good.

That was never the answer. That was never the answer. It was always something like, oh, man, I like the way I feel. It gives me so much mental clarity. It's like purpose to get out of bed in the morning. It makes me happy. I love seeing the people that are in here. It was like all the stuff that I didn't anticipate.

And then, of course, as I got older and continued training people and working with people, I realized that they figured it out. And so these are the things that you focus on with fitness. And I'm going to tell you this right now. If you focus on those things, here's how I sell it to you. because part of my job is to sell to you the right things. Because I know that the other guys sell the wrong things, and they sell it very effectively.

It's real easy to sell the wrong things, by the way. I could sell the wrong things all day long. Super simple. Lose 30 pounds and 30 days, take this pill. And people will buy it or else, you know, show before and afters and do this thing and it'll work or whatever. But here's how I sell it to you. If you focus on all those other things,

the side effect that will occur, guaranteed, is the physical visual changes. You will get leaner. You will build muscle. You will look more attractive. You'll get all those wonderful things as a side effect. But the main effect is I'm developing because a relationship is something you develop, right? People have been married for 50 years.

They didn't have that solid relationship in year one or even year five. Took time. You develop a relationship with fitness where you'll never stop. and it changes based on your life. The rigidity around it isn't what you think. It's like, man, there was a period of time when I had kids. And so I had to change my workout or my work was real busy or I got sick that one time, had that thing that happened.

So my workouts changed to make me feel better as a result. I remember the first time I experienced that. I had a close family member who was battling cancer. This was a two-year ordeal. Very stressful, very difficult. and I remember finding myself working out just to alleviate stress. And it totally changed my workouts. I wasn't going in there, like pushing the weights and whatever.

And it was like... It's so immutable. Yeah. Like you can do just a therapeutic movement session. You can have a high intensity session. You can have a long endurance session where it builds all this cognitive clarity. There's just so many different ways you can utilize fitness in your life. And it enhances the earlier point.

so many facets of your life. Isn't it interesting that there's, I feel like there's a lot of things in our life that, um, the relationship, right, if you don't figure that piece out, like listening to you,

obviously I started it off by talking about the relationship with another person and how this is similar to with choosing to love. I also, listening to you talk about it, think about, um, your relationship with money. Um,

if you're always pursuing more money, more money more and you don't realize. Or buying things. Yeah, exactly. if you don't realize, like, one of the best parts of it, it's a tool to gain back time. It's a tool to give and help others.

It's a tool to, like, create, provide safety, protection, all these, like, if you don't connect the dots to the benefits of more of it and then what to do with it, then you always end up just moving the goalposts and trying to fill this empty. Yeah, never happy. And it's just another zero gets out of the bank account. And it's just like, and you thought, but when you started on that, oh, if I was just this rich or I had just this much money.

You know what's so crazy what you're saying, too. First of all, there's wonderful data to support what you're saying. So not to get off in a tangent, but when they look at how money affects happiness, buying things is the worst way to do it. Buying experience is a little bit better. Giving money to help people voluntarily produces the same amount of happiness every time you think about that thing you did for the rest of your life.

Buying something will never do that. In fact, here's how you know. Buy something and then go buy it again. see if you feel the same thing. Yeah, yeah. You wouldn't, right? But you give money in a genuine way really help somebody for the rest of your life when you hear about it, when you talk about it.

Man, I remember that time. You'll feel the same. Yeah. And the data. Yeah. The data totally supports it. And if you don't unlock that and figure that out along the way, then you end up having this really unhealthy relationship.

Here's how you know, okay? Because here's what the data will show you that being leaner, having more muscle, it means that you're happier. It means that you're healthier. but I could very easily find 10 people with a low body fat percentage with a lot of muscle and I could show you that they're very unhealthy. I could show you their labs that they're very unhealthy. Okay.

I can very easily pick those people. Most of them probably be fitness influencers. So the reason why the data shows leaner muscle equates happiness is because of what I said earlier. It's not because of the way they look. There's a lot of people that look that way that are not healthy, both physiologically or mentally. But we've got it all twisted and mixed up. And if you don't, if you don't aim for what we're saying, you're destined for one of two things. Either one, you're going to go on and off,

on and off, eventually ending with off, because you'll get sick of that. Or two, and I don't know which one's worse, you'll become the body obsessed fitness fanatic who, they can't age. They just can't age. and they constantly throw things at themselves and find themselves getting more and more desperate as life goes on. And we know people like that. But that's it.

That's it right there. And if you approach it the way we're saying, the right methods and the right diet actually starts to follow as well. So long as the root of why you're doing it. Yeah, if you really struggle with this, I think it's a valuable, this is why we always talk about the value

of a good personal trainer, you know. That's what they do. A really good trainer and a, coach. I think this is what's the most valuable part about them. You know, anybody who's had experience in this can put together macros in a decent workout program, but a really good coach can find kind of where somebody can take somebody who says, I hate to work out. I'm not into it. Let's run your buttons. Yeah, and figure out what that is, meet that person where they're at, and then really help that person connect to the things that they

already know that they love in their life. Once you can do that, you unlock something that's Totally. Really special that motivates you to, because to your point, if you, if you reach a level of like peak physical looks and fitness, it's cool when you get there. But it's short-lived. And then if you haven't learned to connect the dots to all these other things, then it's really tough to stay. It's panic. Motivated to keep doing this thing because you're already like, okay, well, I did that. the thing and yeah it was cool i mean i was cool that day and it felt really cool and but then it's like

uh but okay now i don't care anymore and i know what it took to do that and that was such hard work and sacrifice like i just i'll go back but you have to really connect it to oh man i notice when i get my workouts and i'm just i'm a better husband i'm a more active father um i you know i sleep better i'm more productive yeah i'm more i get more done at work like that i'm better to be around like better mood yeah you just you start to to see that you'll never want to stop yeah and then and then the motivation changes uh to work out and then it's easier to and you modify the workouts appropriately yeah because you don't overtrain you don't under train because of how it affects everything else this is what this what i mean i know i share it all time so i apologize for the people

probably tired of hearing this but it was such an unlock for me um because i was so guilty of the on and off the wagon all time and the permission to go there and just do a couple things, you know, or like, I don't really feel like going, but you know, I need to go there and do this one thing, right? Totally. And just that permission to do that, uh, because I feel better when I do this thing. Uh, yeah, I know I'm not going to make huge gains doing one set of something or one exercise something. But that permission of doing that was such an unlock for me. I just want to just commend you on your evolution. You walked in, as we're talking about growth and relationship.

You walked in today talking about one of the most crazy conspiracy theories I've ever heard. Yes. And I just remember I remember

I remember. I remember what you're going with this right now. This is my favorite part of you. I remember when Justin and I would bring up things

and you would make fun of us and you'd laugh at us and oh you guys are whatever. I'm on the team. And enough of the things that we said I'm on the team now have come true. I'm on the team now. Where you came in, I want to hear about cheese.

Hey, you know what? You're crazy, bro. You don't know about cheese. Okay, I'll tell you. I was just blew my mind. Which, by the way, you said it, Justin do, of course, right away. Yeah, I know. Justin's like, I know.

Actually, I didn't even finish it. I said, bro, did you know about cheese? He's like, Pfizer. I'm like, you haven't brought this up? I'm like, this is crazy. There's just so much. Pfizer owns 90% of all the cheese here. 90%?

I eat cheese every day. I know. And a drug company's making my cheese? Ask me what brands I use. Bro. The non-Fizer ones. You specifically go by... Specifically, yeah.

Like, Tillnook's one of them. And I live and die by Tillmook. Wow. I mean, I'm not... Why does a pharma company own 90%... That's a great question. And so interesting that so many people have intolerances to this. This is so...

And then, oddly, when you go somewhere where Europe, where they have strict regulations around that and no pharmaceutical companies, totally fine, you can go that. We've already... Everybody's talked about this. I know. Many people that go have.

I can eat bread and pasta. They go bread, pasta, cheese when they're in Europe, totally fine. Yeah, I hadn't even thought of that angle. Oh, yeah. Yeah. But in America, it's a huge problem? What's that guy's name? Is it Brett Weinstein?

Is that his name, Brett? Is it Brett? You know that one scientist that, you know what I'm talking about? He went to Europe. He's got terrible gluten and tall. Terrible. Yeah. Where he gets like terrible reaction.

Even cross-intamination. Him and his wife went over there. He was doing this like, like, you know, videos on his Instagram or whatever. And he was like, I'm eating. bread. I'm eating pasta. I've had no reaction. I'm going to keep, like, letting you guys know. From so many people I've gone to Europe. Dude. The difference is substantial. What are they doing

to our food? Yeah. I know. What are they doing? But why does Pfizer own cheese? That's weird. Here's what I'm getting. I don't think they own cheese, but they created this product. Like a GMO. Yeah, say, Rent is what you usually use to make cheese and it's

their version of it and it's in 90% of the cheese. Oh. Which is just as insidious. Which is weird. Yeah. So they don't own it because that would probably make everybody be a huge life. What's rent it? We got to figure it out.

And it's not. It's like an enzyme. But white is Pfizer. So they genetically modified it. So they have a lab-made enzyme. Yes. Yeah. That is a, they call it a genetically engineered version of rennet.

Which is not allowed in anywhere in Europe, cheese. What's the difference? Look up. Pfizer-Rennet versus regular rennet. Why would you go with the Pfizer one? Here's what I've decided, by the way, to your point. why he's looking that up about me and the conspiracy. I think now...

Uh-oh. You're going to go further than we are? I am. I think to not believe in these things makes you a conspiracy theorist. Yeah. That's how far I am. That's how angry. I've been forever.

I'm just like, you know, you choose not to look at these things. I mean, look at you now. How naive are you? So here's the reason. It's cheaper. Here's the reason they give it to you. Vegetarian and consistent alternative to traditional calf rent it. Vegetarian?

So they say it's molecularly identical to calf, calf, it's not calf. Molecularly identical. My ass. Yeah. Yeah. Interesting. I mean, here's, I don't know how, I mean, I definitely have razzed you guys for a long time now, but I don't know how you go the last four years in someone's shoes like my shoes and not get converted.

Yeah. There's just the, I mean, it's hit a full-on tipping point. Yeah. I mean, at that point, I would have this to be in full-on denial to stay on that side. Listen. I just have to be like- There people are still. Tomorrow, this is how crazy it's gone.

If tomorrow a politician pulls his face off and is a lizard. Yeah. I would not be surprised. Did you guys see, this is also another way of crazy that I'm like, how is not everybody talking about this? Because I know, I know three million documents. were released for the Epstein. There is, but again, this is all like submedia.

So this is all like the independent circles and like podcasts and YouTube. But mainstream media, of course you're not going to cover it. So what, there is a, what do you call that? Not a dossier or where you're, where the, subpoena. Not a subpoena. Where the sentence are basically having a, it's not a hearing, but it's like not an interrogation either.

The lack of word here. Yeah, like an inquiry. for a lack of better word, we'll use that. But one of the senators is getting ready to, like, drill, like, one of the people. And Epstein is, like, texting her what to ask. Like, they have the timestamps of their phones. You see her look down. Totally influencing her.

Yes, influencing her on what to, like, what? Yeah. Like, and, like, nobody, like, that is happening in our government. Yeah. Like, because you, you not. You know, these documents are just. There's nobody right on any side of the aisle that doesn't think Epstein is this evil, bad person and like the craziest thing we also. Right. Everyone agrees on that. Like even the non-conspiracy people will at least believe that, right?

No, there's nobody that's bought in that he was a good guy or anything, right? Dude, that's three and a half million documents just from the FBI. And we're not even talking about the CIA has documents that we're not even going to have access to. Yeah. And not to mention, you think Epstein was the only Epstein? No, of course not. There's multiple Epstein's out there. And there's so much, but that just fascinates me that we have this, you know, within our government, you've got these senators that are having this conversation, this important inquiry for Doug's,

like a better word, I'm just slipping me what it is. And a person like that even is allowed to be communicating. And it's literally, and is. So obvious. And is so powerful that a senator is listening. Is listening. And blindly asking the question, not even knowing what they're in quote. Just puppet.

So crazy. Just a puppet. Yes. Hey, what's your favorite? Do you guys have a favorite? Because some of the stuff is so dark, aren't you want to talk about it? But I do have some favorites of the emails that are released.

You have one? My favorite one was? Well, I like the Bill Gates one. But yeah. Go ahead. This one's my, this was Hillary Clinton emailing. This is amazing. requesting documents pertaining to the resurrection chamber of Gilgamesh

the location of his body and the location of the buried Nephilim. What? Yeah. What? I'm so glad you brought the stuff. What? Does anybody? Okay, do you guys know what the Nephlehem?

The Nephers. In the Old Testament, in the Old Testament, when Satan, he convinces a third of the angels to revolt. This is the Bible. This is why it's so crazy. he convinces a third of the angels to rebel and there's a war that happens and God and his angels kick him out

throw them down to earth well a lot of these angels right fallen angels are demons they fall that's what it says in the Bible they find women human women attractive and they sleep with them so because they can make themselves look like humans

and they produce offspring that are called the Nephilim these are giants they're literal giants who are killers who eat people like terrible and they ruled the world at that time. Part of the reason why there was a flood was because of these nephalim. And she said, I'd like to find the burial sites of the nephilip. Hillary Clinton.

Yeah, what? Okay, Doug, please look up a Lovelock Cave. What? So they found remains in Nevada. Lovelock Cave of these like over 10 foot skeletons. with red hair. And there's the tribes there that have confirmed this and have like literature and everything. Apparently they actually like cornered them into this cave and like set it on fire.

And there's like remnants of the soot and everything from the fire. But yeah, I don't know what happened to these skeletons. I think the Smithsonian had taken it and then quickly. Wasn't there like, like military ports? I think they were like a special military. team and it might have been in the Middle East where they there was they saw like a giant and they were firing at it and

they killed it but some of them got oh I did hear about that yeah there's like some stuff and then uh yeah that was it's all part of like the foyer stuff so the and then Gilgamesh was this giant that was in the resurrection too what because I I was always like yeah the giants was like a cool like legend kind of lore I'm like oh but I'm starting to see now people are actually have like evidence like that they found like skeletons. Wow. Yeah.

Yeah. Look at Adam. He's so deep right now. It's not even, I'm not even trying to go deep, bro. I tried to stay on the other team for a long time. It's just like, that's why I'm like,

there's no turning back. Well, how do you, how do you not, how do you not question so many things now? This stuff with Epstein now and the ties that, and these emails, they're so damning.

That's so crazy. It's not even like. Did you see Bill, did you see Bill Gates, his wife interview? Yeah, yeah, I saw it. I saw it. Because one of the emails says that Bill Gates

got an STD and he was emailing Epstein, you know, to get him antibiotics. And then how can I get, how can I sneak these into my wife? So she, because he obviously went home and slept with his wife. She and everybody, and then he's like,

it's not a real email. He was emailing himself. And he got, remember, he got divorced. His wife divorced him. Yeah, yeah. Somebody interviewed him. He could watch the interview. She divorced and she stepped away

from the foundation. She wanted nothing to do. And she's basically like. Yeah, that's. Yeah. I mean, she didn't say, yeah. She said it's really hard. Not so many words, but she acknowledged that. Go watch it.

That's a contributing factor. I know, it's unbelievably damning this stuff. Peter Attia, I mean, thousand emails, the stuff. You know, it's crazy, though. Not that I'm defending the guy, because he didn't say anything that was, like, really crazy. But he's getting destroyed. Oh, yeah. We have politicians and stuff on there, but some of the emails are so dark,

I'd please don't go look about it. And nothing's happening. So that's the part that, okay, so they're really, they haven't released. politicians' names yet. That's still coming. Well, some of them, like George Bush Sr. And so, but he died. And I heard too, like, you know, there's some stuff where disinformation, like, so there's

some stuff in there that are like, you know, Epstein could just be like talking shit and like he's writing it in there. Like, it's not verified. But, you know, there's also a lot of factual information in there that they actually went through and found the evidence. Like what Adam said. They were showing the text. and it was time stamped and you can link it up directly to the time.

Exactly. And you can watch the video while the factual stuff. That's why it's like it's like a whole huge thing. You got to kind of filter through. So I'm like, you know, some of it might be like not true. Oh yeah. A lot of it, you know, is really bad. That's a, that's a part. I agree.

I think that there's, of course, they're going to also have that much stuff out. It's going to be very easy to slide in a few intentional misinformation. So then people go. It discredits it. So, yeah, people go, oh, that was made up and that was fake. Throw that out. Yeah. There'll definitely be some fall people like, like Peter Attia.

It'll be like, oh, we could sacrifice him. Yeah. He's some medical influencer. That's how I feel about that. Yeah. They have their sacrificial lands. So what'll be interesting, though, is people like him, that it ruins their life if they come forward and sell out more people.

Because eventually, I would think that would start to happen, right? A couple of people that are like, fuck you. Yeah. You came after just me. Like Mickey Minaj? Well, yeah. She's going. squashed earth, dude.

Who just saw that coming? She was gangster, you know what I mean? Some people just don't care, which I appreciate it. Yeah, well, I wonder if that's what they're, I was, I was watching. I think coming after our guy who was in Forrest Gump. What's his name again? Tom Hanks. They're like going after him.

I was watching a recent interview of Andrew Tate and I thought it was really interesting, something that he was talking about and what he said, because a lot of people are like calling him this sellout. And he's talking about, he was obviously defending himself just like, I'm not a cellar. But these people, he's like these internet people,

he goes, they've already checked the boxes with me. He goes, the first thing that they do with somebody with as much power and influences I have, speaking as him, is they,

they will jail me for shit that I didn't do, right? And they can build all that. And they've done that, and I've still beat that and came out. The next step, kill. Yeah. He goes.

And so I, I've already pointed, you all in the direction. I 100% of, like, he's like, but I also know that I'm at a place now where they've already tried the first step, which, they don't want, obviously they don't want to have to go murder me because it draws way more, it makes me a martyr

way more attention. He goes, he can only do that so many times. Exactly. And so he's like, so they try to ruin my life like this. He goes, and they still lost. And he goes, if I keep pushing it, I've already told you. I've already told everybody, everything and like, and so he's like, you could tell he's deathly afraid of

Can I tell you, not that I would ever be a target, but can I tell you one of the number one reasons why I wouldn't buy a fully electric car? Is that it shut off? They've, there's been, they've come out. Yeah, CIA people have come out and said, oh, we could. They backdoor, you know, so they could have access.

We could fully take control of your car and make a crash fully. So what an easy way to take someone out? Oh, yeah, you know what happened? Now go through. And you take on a car accident. Dude, now go through and go, so there's this other crazy thing. And I brought this up a while ago about like patents and all that, right?

And so if you go through, if a machine is over 40% efficient, then it has to be given to the state. Oh, I don't know. It's classified. Oh, wow. What? Yeah. Because it's too efficient.

Too efficient. Oh. And so then they take that on as like classified, you know, projects that then they end up working on and developing. Wow. What? Wow. That's so crazy. That was an act.

Like, I forget what the act was, but they put that into Congress. Here's what you got to do, because we just scared the crap out of everybody. Pray. We're dealing with shitty stuff, you guys. Like, we could be having sick. No, what you do? You got to focus on your family. Okay.

Pray. Okay. So, somebody said that, somebody said this. Oh, do we get too dark? Yeah, we did, bro. I'm feeling it over. I'm just like lending out. Hey, but you nailed it.

It was so funny. You went that way because I actually heard a really good, I wish I remember who it was. It was a great conversation. It was a great conversation around this, just how awful, how evil, how dark, all this of this stuff. It's like, you control what you, you clean your own room. Like, at this, with this place, like, getting caught up in everything and let it ruin your day and try and make this, like, build, build yourself, build your relationship with

your family, your neighbor. Love people. Don't let us squash your light. Like, and that has so much power in itself because if everybody just did that, that would be one of the most influential and powerful things to be. change the world. Exactly. And so that is.

And you're not, you're hard to manipulate. Because here's the game. The game is to manipulate the masses. This is what it shows. This is why they have so many powerful people in these emails is because these people have influence. And you'll see some of these emails where they talk about how you can manipulate the

public. But if you're focused on your faith, your family, your health, what is true and what is right, you're hard to manipulate. You're much harder to manipulate. manipulate. But if you're floating around and your faith is based off of media and the world

and what the world offers you and you don't have kids to take care of who take you out of being selfish because that's what kids are very good at doing. And you're not focused on loving other people. Boy, you're like a puppet, man. I could pull you in any direction I want. I can scare you. I can make you want this. Do you think more or less people right now are, like, I mean, this is my personal journey on it is like I'm so uh I'm not on a side like I feel like there's so many people I'm on a side but it ain't well yeah that's what I mean it's like I feel like more more people I mean I have a thread with my a couple of my buddies and this I have multiple threads I have like my conservative thread and my liberal thread yeah I'm same I like yeah

totally different groups yeah and and even my buddies that are conservative which I tend to have more conservative values is what I would tell somebody I would not say I'm conservative at all I say I have conservative values. I'm like, bro, you guys need to get off the team whatever. It's like... Yeah, because that becomes their religion. Yeah, yeah. They're like, oh, I'm so...

I'm like, bro. Don't defend any of these politicians right now. I mean, they're like... And there's no way you're in that club, in my opinion, on either side of the aisle and didn't know about all this bullshit. You know, you can't me? Yeah. And here's the thing, too, this is just human behavior.

Power is very alluring. it's very seductive. Power gets you a lot of the things in the world. So if you like money, power will get your money. If you like pleasure, power gets your pleasure. Power gets your food. Power gets your things. Power gets you whatever, attention.

So it's very alluring. So it's like, well, who do we trust that's in power? The person who doesn't seek it. The very people who fight and make a career at a trying to gain power, those are the people you don't have. You ain't, you're the wrong person. The person who's not looking for it, who kind of gets put.

in that position like we need you, which they don't exist. Well, that's why back to the work. We don't have any people like that. You should work instead of looking out towards these people that are put on pedestals that are the famous online, that are politician. It's like you should work from the inside out. Totally. From your circle from you, you're the neighbor that you have a lot of respect with,

that you have conversations with that you see day in and day out with his family. And like you go outward, not you don't like reach you from inside out versus this person so famous or this person's the president or this person's like dude i don't trust i don't trust no one like that nowhere no way especially with all this stuff coming out right all right i'm going to change directions because i had a wonderful uh moment last night my 16 year old daughter so it's you know when you have teenage kids uh i don't care how cool you think you are or what you do you're just not cool you just no matter what right you're just you're always dad you're always mom whatever but last night i had a I'm cool moment.

So I come home and we had interviewed Nick Hexham, the lead singer from 311. Oh, yeah, yeah. And my daughter loves, she loves music from the 90s. She loves, like, all kinds of different. She's like really into music. So I come home and I already knew. And I said, hey, do you like, do you like 311? She's like, oh, yeah, I love them.

So we're like playing songs. She's like, oh, that's my favorite song. Oh, my God, that one's so. I never heard that one. I'm like, hey, look who I interviewed today. What? You know him? What did he say?

Street, cred. Yeah. Yeah, dude. So right away, I was like, for a second, you know, that's very long. But I'm so cool. I had a, that's great. I had an opposite dad, like, that was like a happy dad. I had like a, I had one of my first, like, really angry, I guess it was angry, sad, hurt. I felt all the same time.

I found out from Katrina, because he didn't even say anything to me. She came over and told me that some kid, like, kind of bullied Max yesterday at school. Yeah, he called him a loser. Ooh. And, yeah, I know. So he called him a loser and his, he had a stinky shirt, right? And so he tells Katrina this. Now, I know who the kid is.

And I know this happens to be like the troubled kid at school. Like always, always kidding. Always. Yeah, yeah. And he told Katrina, he goes, Katrina goes, well, how did you feel? She goes, he goes, I really, it made me very sad. And I wanted to cry, but I fought back from crying.

So I didn't cry. but I felt like I wanted to cry because he made me sad. And hearing her tell me that the story of that, like, you know, the dad in you gets enraged. I mean, this is like a little six-year-old kid. You want to go spank him over. I'm going to put you in a garbage can. Absolutely.

I pulled him in and reminded him, I said, I've reminded him what I tell him. You remember what daddy tells you about those kids, right? And he goes, yeah, but dad, are you sure? And are you sure his parents don't love him? I said, that's right. Oh, no. I said, son, when kids, when kids are like that. Don't, he's going to tell him.

I want him to. I want him to. And then I want the teacher. Your mom and dad don't love you. I said, listen. Maybe you should love your son more. And so he's not like that. I said, so bring it on.

I hope that he says that. I give a terrible love ice, boys. He's throttled. Is he a little overweight? Yeah, he's kind of, okay, make sure he's fat. Yeah. He's wearing glasses. Okay, make sure.

Yeah. No, I want, I want, and I want, but I also want him to have compassion about. I said, listen, don't, don't let it hurt your feelings. I said, because you know what, at home, he's probably really sad. He doesn't have as good of a mommy and daddy as you do. There's not a love. There's not a lot of, there's not a lot of love. And he's like, are you sure?

I see his mom. I said, well, you know, she might be all right. But trust me, if he's like that, he's hurting something. And so I love. Yeah, yeah. So I'm waiting for the time that he's, I said, you just, so this time I, like, drilled at home. Like, that's what you say to a kid.

That's like that hurts your kids. Because you know what it feels like as a kid. Yeah. That sucks. I think all of us went through that at one. Every kid does. But I really want him to make that connection because I think if he understands that these bullies

and these kids that are like that are hurting inside. And that's what caught. They're hurting. They have pain inside. So I told them. They have pain inside because maybe their mommy and daddy fight a lot. Maybe they don't give them a lot of attention. Maybe they don't have a lot of nice things like you do.

You get to do a lot of cool things. You know, your mom and daddy have a lot of love. And when a kid doesn't get that, they tend to act out and they're mean to other kids. kids. And so when you hear a kid say something like that that you know it's not true and he says that to you, I said, you know, don't be sad. In fact, you should feel sorry for him. And you let him know. You just say, man, I'm so sorry. My dad told me that kids that are mean like you probably aren't loved. So you tell that six-year-old. That's horrible. That's horrible. I know. That's right. And then let your

mom and dad come talk to me and then we'll have a talk. And so, or the teacher, for that matter, if she thinks that's inappropriate, I'll definitely defend that. Because you know damn well, it's what it is. You know that kid is like fighting for attention because whatever, whatever reason, I don't know the mom and dad.

Yeah, I mean, that whole thing, it's so tough because, like, too, like, if your kid's defending himself as well, and I got in that predicament, you know, and I had to, like, uh,

face the principal and, like, potential teeth, like, the other parents and whatnot, but like, like, especially when it's justified.

It's like, your kid, decided to try to strangle my kid with the rope from the tetherball. And he socked him in the stomach and made him cry out of the rest of the day. Sorry, you know, like consequences. But again, you don't want to like resort to violence. And you're like, yeah, get all this stuff. Yeah, I told you guys about that once I had a client, this kid that I trained.

He was young. It was like, I think he was like 14, 13. And his mom told me, oh, he gets bullied sometimes, but whatever. Anyway, I build this relationship with this kid. And he tells me, this kid follows him home from school and tons them the whole time and says terrible things to him the whole time. And I'm like, you know, I'm, you know, I like this kid. He's my client, you know, so inside I'm like boiling, you know, and I'm like, what does your

mom tell you to do? Because I don't want to say anything opposite. My mom says ignore him. You know, my mom says just to just, you know, he's probably, you know, hurt and just ignore him. And I'm like, and he's still doing it. He's like, yeah, he's following me. So anyway, I got fed up.

I kept hearing this. And I was like, oh, so I told him one day. terrible advice. He said, next time he follows you, he said, do you want him stop? He's like,

I said, turn around. And I told me exactly what I do. I said, punch him straight in the nose. I said, aim for his nose because then he can't see. He's going to blur it. And I said, and then keep hitting him until someone pulls you off.

You cry. I was so mad. Listen, I'm not even saying what this kid was saying to him. Yeah, yeah. This kid was saying terrible and pulling on his backpack.

And I've seen this before. Yeah, yeah. He did it, dude. He hit the kid and he beat him up. But he never best with him yet. No, he never best with him again. When he came and told me, I'm like, did you get in trouble? He's like, yeah, I got suspended.

In my head, I'm like, definitely when they know you have claws. I'm like, did you tell your mom that I told you? I definitely want him to connect the dots that those kids are hurting inside, and that's the reason why they do it. And I think if I can build his confidence around that, it's not about him that they're saying these things, it's them. I hope that that will be able to squash it. Now, once it gets physical, that's different coaching. You put your hands on my son.

Oh, you got to finish stuff. That's right. Yeah, you put your, you put a hand. Like my son will be taught. You don't do that. You don't do that. And like, but if he's got to, he's put it, if someone puts a rope around my kids,

you absolutely. You fucking decked that kid. I'm, I'm like, hey, you know. Good job. He did that. Yeah, yeah. But I, I think if he can handle,

if he can control his emotions and when a kid is being mean, like, especially during these grade levels when these kids aren't really, these kids are just mean. They're just mean little kids. And they say mean things. I remember if he lets them know that it's because his parents don't love them. I'm pretty sure that'll handle it. I should handle it probably up to a lot,

six grade or so. Six grade kids start to get a little more physical, stuff like that. Then we can talk. But for right now, he can just remind him that his parents don't love him and that's why he's like that. I got to ask you,

just change the topic. You've been really, I know you're back to working out, you're being consistent, obviously putting on muscle. How, you've been consistently taking lots of supplements, but the one I see you routinely taking

throughout the day are the essential amino acids. Yeah. Did you see I did a post? No. I did a post the other day about, I mean, you know how I am, right? Like, I tease you a lot because you're like, you feel it right away. And I'm always like.

Yeah, but you don't take something consistently unless you notice. Yeah. And I also, I also like to tease out things and I like to see it. So I've now, this is four times now where I've built, cut, built, cut. And I've consistently used those. And so obviously, I hang on to muscle way better. Yeah. Way better.

Yeah. It's like, and that's a, and so maybe you're somebody who does, that's not a big deal to you. Like for me, I've shared before, we were just talking to somebody recently, I think on a call, on a call or something that I'm the type of person that as soon as I reduce calories, man, if I, if my protein intake isn't super optimal or high, I like my body. And I have the tracking of this too. This is not me just like, oh, I think I lost muscle. This is me on a dexas scan. I lose muscle pretty quick. if not being fed.

I noticed that I definitely hold on to more of it by taking that. It helps tremendously three. And you're doing, I see you take, what, five capsules? No, it's six, it's six to seven. What, three times a day?

Yeah. Yeah. And what I'll do. Such a simple, inexpensive supplement that I over, that I totally underestimated until we had them on the show. And then I've used them. I know you've used them.

I wonder too, because you're, you have more of a body type like me. I wonder. if like certain people will will notice a big difference versus other people. Like I know the studies where I know he blew all our minds like that, but I wonder, because there has to be this like individual variance of why. I think so. But I mean, losing muscle in a calorie deficit is the norm. It's just hard. Yeah. You just, it's just, the difference is honestly like this guy. It's like,

either you lose a lot of muscle or you lose a little bit of muscle. It's typically what it looks like. Yeah. Not losing any muscle in a deficit is like, wow. And the essential amino acids make that difference. Well, my last, so I can't, I dexed scan again this coming up, coming up Monday, which I think this is about when this podcast, so I'll have been getting it done.

The last one that I did was, I did a bunch two years ago when I was doing that transformation thing. And that was the first time it kind of blew my mind because, again, I've been in cuts, I've done all this stuff so many times. I've tracked with all the data and everything like that. And it's pretty normal.

I go in a cut and I'm going to, I'm going to lose some lean body mass. But I actually, I gained. Like, I held on and gained. Wow. And so I literally went down. I think I'll look back at the exact numbers. I was looking back on them just the other day just to kind of check to see what it was.

But I want to say I went down like three or four percent body fat and actually gained lean body mass. And I was like in a calorie deficit. So to be in a calorie deficit most of time. And to see that was like, whoa. So I'm, I'm totally sold on it. I can, again, I've been doing this for long enough to. to feel and see a difference in my body.

And yeah, ever since, you know, Angelo came on and kind of dispelled a lot of things that I thought to be true around EAAs. And so since you brought them up, though, I do want to ask you, because I can't remember, I don't remember recall in a calorie, so put me in a calorie surplus, put me in calorie deficit. Is it more beneficial for me to go in between meals

or to protein spike a meal already? Probably in between. Okay. Probably in between. Now, is that different based off the cut and the, on the bowl? So no matter what. It's probably better to be in between. Okay.

But the data will show it probably doesn't make a difference. Okay. So if I had to pick one, you'd be in between. So what I've done is I've done in between unless it's like a low, a low protein thing. And you throw out the meal. Yeah. Yeah, perfect. So that's kind of obvious.

So the way I used to use essential amino acids back in the day was I would give to my vegan clients. That had a huge impact. Yeah, for sure. Huge. And I would have them take five capsules. And back then we didn't work with Keon. So it would be whatever. now we have a good brand, but back then I'd take five capsules with your meal.

And I, because vegan sources of protein, especially whole food, aren't that great? And I wonder if that's part of why I see such huge benefits from it is because I, and anyone's been listening for long enough, I've always talked about how hard it is for me to hit 220 grams of protein all the time. Like that's just, it's hard to do that. It's hard for me to consistently always do that. Even when I'm prepping like I am right now, when I go back, I try and like, damn, still I'm only at 180.

And so it's like, I think that fills those gaps. And so I think that's what I'm noticing more than anything else is just that. And that's the majority of people. I think so too. Yeah. That's why I think that's why I'm so sold on it. And I think it's so valuable is because I think a lot of people underestimate how, how, how inconsistent they are with hitting optimal protein numbers.

And so supplementing with something like that while doing that, super beneficial. I got an uplifting crazy story for you guys. Did you guys hear about the, the 13-year-old boy that saved his family from drowning. No. Crazy story. So the family was out kayaking and paddleboarding, and they got swept out almost three miles out to sea.

So it's a mom, and I think it's her, let me see. Let's see, it's a mom and her eight-year-old and a 12-year-old boy, the 13-year-old boy, and an 8-year-old sister. So she got three kids out there with the mom. They get swept out. So it must have been a current or something. And they're like screwed. The mom makes the decision because she's like, I don't know what to do here.

So she tells her oldest kid, the 13-year-old, and she goes, you got to try swimming out to shore and see if you can get us help. Now, I can't even imagine doing that as a parent. You got to send them your kids out. And she can't leave the little ones. Yeah. So she sends this 13-year-old boy out there. So he decides he's going to do it. And so this is what he said.

he had to swim for four hours in the ocean. Okay? The whole time he's praying and he said, God, if you help me, I will get baptized. And he's talking to God. And this is what he says. He goes, I don't think, this is the boy. There's an interview.

You can watch the interview. He said, I don't think it was me swimming. It was God the whole time. I kept on praying, kept on praying. I said to God, I'll get baptized. The waves were massive. I had no life jacket on. I just kept thinking, keep swimming, keep swimming.

And he kept praying. He made it to the beach. beach, got to the shore, ran a mile to find help, and ended up getting help. The family, by the time that they got in the helicopter, they found the family, there were nine miles out to ocean, and they saved the whole family. Wow. Whoa. That's incredible.

Our coast or east coast? East Coast. This is Australia. Australia. Australia. And the mom, she said, one of the hardest decisions ever had to make was to say to Austin, that's the boy, try to get to shore and get some help. How crazy is that?

Yeah. Four hours in the ocean. Oh, imagine her too, after you send your kid. You're like, it's like three hours have gone by and you're floating out there. But the interview was crazy. You hear this kid, he's like, I was praying. He's like, it wasn't me swimming. It's like, what a wonderful, miraculous.

Is this recent or is this one of those times for you? It just happened. It just happened. Yeah, yeah. Okay, it's not like one of years ago. Just made it to a Facebook team. That happens. That happens.

It's like, what is this, 97? You just showed. Still a cool story. It's great to bring it up. It's even more cool. Hey, speaking to kids, I'll talk about my daughter again yesterday. This happens often, right? So I got my niece living with us.

So I got two teenage girls and they love to tease me. And I love it because it's just endearing. I know that they, that's how they show their love. And so they'll tease me and joke with me. And of course, you know, my birthday is today. And so they're calling me boomer and Unk and all these names you call an old guy. Yeah, yeah. And then they're both like, they're both trying to mess with me, right?

So like throwing punches or they're trying to wrestle with me. Yeah. And you're old and this and that. And so I'm like, tell him, like, listen. And so I had to pause for a second because we're laughing. I said,

listen. I said, I get the feeling that you both think that you could take a guy out. They're like, of course we could. Both of us together. I said, you can't.

I said, listen to me right now. No. You can. In fact, go get your mother too. I said, I said, you can't.

I said, if I grab you with one hand, I could, you'll be on the floor. No, you can't. So they both start squaring up and they're trying to get with me or whatever. So as he grabbed my daughter, put her on the floor, I went ahead.

And she's screaming, ah, ah, help. How dare you to take it? Here's a little life lesson. Please let go. Then I let go. Then they get up and come after me again. Oh, it's the funniest dude. That's great.

It was so funny. And I'll tease him about it. Like, you'll never beat me, you know? Oh, I love it. Such a good time last time in my house. It's cracking up. It's so good. Anyway.

Hey, I was going to ask you at him again. I want to go back to you. You had, one of our last episodes, you were talking about how you, you were holding water because you ate all this food. From my ice cream.

Yeah, we were talking about like the pump and all that stuff. And then my burritos. Yeah, you had, I have not tried the butcher box, Trisso that you're talking about.

So fire. So is it? You have to cook it? Is it pre-made? It comes in just like a hamburger. You know the way hamburger, their hamburger comes, but it's Torizo.

And it is, is it's so good. And it's, okay, so Trisso will sometimes upset my stomach. It's like, greasy. It is not greasy. And it's got to be made. They still picking the heritage pork. Yes. You guys have. That's why you guys have to try it. It's not like, it is not like, it's not like. Oh, 100%. It's the heritage pork. Yeah. It's derived from the heritage pork. Yes. And if that's what made me do it. Because I'm like, you know what? We rave all the time about their heritage pork and their bag. Like Katrina's like, I'm going to try their trisoe. Oh. Made that with some egg and a little bit of potato and a in a breed in burritos. It's been my breakfast. I had it at the end of the day. I've had it every day. This is.

Had it every day this week. I haven't seen it on their site. So good. It is in an add-on? It's got to be an add-on. So you just do an add-on to your box. That's a wife question. Did you find it, Doug?

Yeah, I'm looking for it right now. Yeah, find it. I want to see how much what it is and if it's an ad- because they have ad-ons. I'm so curious because, yeah, every time I eat trees and I love the taste. You have to get like immediate, like, fire. It tastes so different. It doesn't taste like that.

It's like it's, I mean, you could tell it's like not greasy at all. We even took it. We took it, even the little bit of greasyy yet. she poured it out. Well, you do that anyway. Yeah, yeah, right? And then we made the burritos out of it. And it's like, yeah, not greasy.

I know. I heard this new term and Courtney was, I don't know, she's like obsessed about like growing her own food and like stuff for like spices and like having all this stuff in the house. So you guys have had her like sourdough bread. So good. It's like she's really into just like making everything from scratch. And so apparently there's this term. It's called like the ingredient household.

And so the philosophy is really like you have the whole house is like stock with all these ingredients and everything to make. Like even the kids will go like, and they do this a lot. They'll go, you know, make their own cookies or they'll make their own brownies. So you have all the basic ingredients. All the basic ingredients to do everything. We don't have anything pre-packaged or anything like ready, like accessible. They have to go in and we've been, you know, experimenting with the boys with us for like the last couple years. You know, what a great point, Justin.

we have lost the art of cooking together because everything's so convenient and I get it, it takes time. One of the best ways to bond with your spouse or your kids is to like make things. It gives you automatic time. Sometimes you think, what do I do with my kids? I got to think, cook something together.

Yeah. It's a lot of fun. What is that, Doug? Is that showing? Is this the one Adam? Yeah, Teresa Ground Pork sausage right there, right? Yeah. Wow.

Yep. What's it called? Does it add on? How much is it? It is an add-on. It's $10. $0.20 cents. Oh, that's nothing.

Two pounds. No, that's right. You guys have to. It's on. Yeah. I definitely want to try it. I got to tell you guys, by the way, because, you know, I just turned, I'm on the wrong side of 40 now, so I'm getting closer to that other decade.

Now we say you're almost 50. Dude. At least a few years, but still. But anyways, my friends were like, hey, what kind of gifts can we get you, you know, for your birthday, which I want gifts? So I gave them a bunch of, you know. So here's the list of things that I told them. So you guys.

Roll X, Y. If you're an old guy, if you an old guy, you understand. Okay. So number one, I said, new balanced shoes, but Velcro. Of course. You have Velcro shoes. By the way, my dad, you always buy shoes without laces and I used to make fun of them. I get it now.

Barbecue spatula. No, I said, I said ibuprofen because sometimes I sleep wrong and get injured. For some reason. Hair clippers for my ears. That's a new one. A sign that says, get off my lawn. That's the other one. Slow down.

A cassette mixtape and a pencil. If you're from our generation, you understand the association. You know why there's a pencil with a cassette cassette tape. I said a blockbuster t-shirt. Kind of rewind. Another one I said, a cereal box with Bruce Jenner on the cover. The original. You remember that guy?

The original. The other one was Tiger Bomb mentholated cream for my joints. And then finally I said, a jug of water from the garden hose because that's the best water. That was the best water that we drank back. That actually would be like a really cool, like, to actually get all that, to get all that stuff. I bet you, I bet you. You forgot Tums in there. I bet you, Doug, look up on eBay a Wheaties box with Bruce Jenner.

I bet you it's worth a ton of money. Oh, you think so? I bet you it's worth a ton. Did you see my post I did about Doug? No. So I, you know, Doug's big silver guy, right? Yeah. So did you see what I did?

No. So behind me, right? Wimby last year, right? When Doug's talking about buying silver, I bought the Wimby silver Panini, okay, which is a rookie card of his. And I got it at 700 bucks. It's selling right now for 50. $1,500. Wow.

Yeah, yeah. Doubled your money. Yeah, yeah. Wow. Had you actually bought real silver? It might have been even up more. No, I did the math, actually. That's why I did it first.

It was 51% was silver. I was up about 57%. So that was the point. Oh, look at that. I was looking up silver and how much silver had gone up in the last year. And I was like, oh, wow, it looks like my silver pinini went up a little bit more than silver did. Did you find the Wheaties box?

I did. There's a bunch of them on sale. How much? Well, they vary. One is $94. There's one that's been dropping. to $345. Are they not open, too?

Yeah, some of them are not even opened. Wow. So. Wow. That's a famous box. You guys know the picture, right? You know, of course, of course. Yeah.

Yeah, yeah. That, dude. You know what's weird? I mean, that's so cool. Have you guys ever noticed this? I'm sure you have. You notice all the men when they date a Kardashian. Like, at least all turn out kind of,

something happens to all of a bro. They get M.K. O'clock. Something happens. It opens to almost every single guy. It ends up marrying one of those chis. You know, I do like that you brought this up, though. And I don't know.

What I'm talking about is like, the collectibles are like interesting to watch right now. Yeah. Our dollar being destroyed, like a lot of collectible stuff is like way, way, way up. It's, I mean, it got me back in. You start buying things with baseball cards. I do. You should. You should see.

I have a bunch of. They'll be our new currency. My buddies that, my buddies that I told you ITs that are like, that actually watch other grown men open cards. I will never. I will never reach that. That gets a no sex. But what I will tell you is that the excitement of opening cards, because it's like gambling,

because there's collectible cards in there that are worth the kind of money that I just shared with you. That's a card from just last year is already valued that high. That part I get into. So we were all supposed to get together this weekend. And so I have like all these boxes of cards that I'm like, I bought last, like in the Christmas time that I'm waiting to like open up and stuff. I haven't done that since I was like a kid, dude.

So it's, I'm all excited right now. You're going to open in front of them? Yeah, of course. I'm an open, we're going to do. They'll get to open it up together. There's a way to do it and everything. Like, we're, we're last, the last time we were all together. And this is me hanging out.

These are like my childhood friends. Their wives must think this is the worst thing ever. Totally. Yeah, yeah. No, they do not get any. Like, you want to get your wife like the Sahara Desert. Just tell her you watch other men open. Yes.

No, it is like. The equivalent would be, what was it called? The pony prancer, like, oh, God. Like, or stuffed animals. Hobby horses. Yeah, hobby horses or having a bunch of stuffed animals. If you're a guy or stuff. For guys, that's like, you're a serial killer.

I was with Jay last weekend and we were talking because we're all friends and we're all in a group thread together. So that and I'm like, and I was teasing the other buddy about that. I was like, dude, you know, he's grown ass man and he watches other men open baseball cards. I'm like, that's just, I get the excitement around the baseball cards and it's collectible. So I'm not crapping on that. Like, I just explained an example of like, it's their assets, right?

you get the right ones and they're cool, right? So I get that. But to watch other men open the cards is a little bit too much for me. A little bit too much for me. We were all together over the Christmas holiday break. And for Christmas, uh, my, my, my, my, is like another mother of mine. So my best friend's mom, she had bought all the her boy, her two boys and then her, her husband, who's now into the opening the cards of them and we're, there's, we had boxes of them.

And after Christmas, we're all open them up. And my buddy and his brother are so into it, like there's a way to open it and you slide it up one at a time to like to build up the suspense. And so to watch to watch them get mad at their dad the way he's opening the cards and the way he's, what are you doing? You're going too fast. You're going to do it seductively. Yes. It's exactly right. There's like this.

I'll have to show you guys. I got video of like it happening and going down and I'm like inside. Top 10 things that make, yeah, just turn. Yeah. I don't think that turns any wife on. No. I'd be into a garbage pill kids if we could just like bring those back. Those were great.

Those were great. But I ain't watching somebody open a box of all. No. That's it. It's like a video game thing for me. Like I get the video game thing. But to watch other people play the video game thing, I just don't. They can't, I can't get behind that.

That was always annoying because you'd have to wait for forever for that older brother and like you yeah cool you're good at it but I want to turn yeah it's like and that became its own economy yeah it's huge you know it's huge people watch for hours other grown adults play play video games in open cards it's T-pane who makes like so much money he does he tour yeah he makes more money people watching him play video games and rapping that's what he's known for it's so wild have you know what you got to do if this is you and your man this is what you do yeah well there's definitely people listening not do this.

That's fine. I'm going to give you some advice. That's what you do. Have kids. Wait until your kid gets older. And if they get into it, now you can do it. Now you've got a reason to go have fun with toys.

It's because your kids are into it. But if you're doing it on your own, I don't know, go do something else, dude. Don't work out. I don't know. Bigger toys. Seed is the world's best probiotic.

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Hi, Nicole. How you doing, Nicole? Hi, guys. How are you? Good. How can we help you? I recognize you. Have we seen at our events before?

Yeah, I've been on your calls before, live calls, and I also met you in Las Vegas. And I've come to the studio in person. So I feel like the luckiest person. Good to see you again. How can we help you? Yeah, thanks for taking my call. So I wanted to preface my email that I wrote in with a couple of points. I just want to let you guys know that I'm really proud of where I am right now.

After listening to guys for three and a half years and running MAPS programs for three years now, I am physically a lot stronger and mentally a lot stronger. So I just feel like I'm in a pretty good place, but I do have a hard. hurdle that's come up over and over again over the last few years. So this is this is what my email comes in. Okay. All right. So I have a nutrition issue and question. I recently got an email from Mind Pump saying that you have a nutrition plan call option. And I want to know if this would be a good fit for me. The nutrition part is my main hurdle, as I mentioned before. I have had a history of restricting heavily and whenever I cut, it messes with me mentally. I've been doing your mouse programs

for a little over three years and I'm super consistent. I love lifting. I have no problem with that at all. I've gotten a lot stronger in the last three years and I think I look buff when I flex. So there's a little layer of fat over it all and it really hasn't messed with me too much in the last year or so. I did bulk up a couple of times the last three years, but I also bulked up in weight like 10 to 12 pounds and I had started at a heavier body weight than I was used to. So my original goal was to lose body fat and now I feel like I'm ready to cut. But every time I do it, I come up with this issue. I recently did three in-body scans at my naturopath in the last six months.

And I went up from like 26.8% body fat to 29% body fat, which is my last one in December. And it also says that my muscle mass is in the high section at like 61 pounds of skeletal muscle mass. So she said, that's great. And I'm really proud of that. So when I do try to cut, it's short-lived and I revert back to maintenance because it's less stressful mentally. I'm not feeling like physically restricted. I don't really get like hunger or anything like that. It's just my, it's all in my mind.

So my goal is to lose 10 pounds of body fat and getting a healthier body fat range, like around 24, 25% body fat is my goal. Mainly for health. I've kind of come to like a more comfortable feeling in my bigger body really mentally. I'm just a little bit more concerned health-wise. So I'm currently like 153 pounds and I have a really hard time with weighing and tracking my food. And I have hired online coaches before, including mine pump online coach. And it's just it's just not something I'm willing to do with tracking. So I know I eat currently around like 2,000 to 2200 calories in the maintenance.

And I'm really great at hitting my protein. I usually eat well over 140 grams of protein a day. and I do tend to eat a little lower carbohydrate like around 100, 120 is like my max, and I would say I typically hit lower than 100. And my fat intake is usually kind of high, like 85 grams. In the past, I did the bulk and I gained the strength, but the fat along with it. And I did bulk up to like 25, 2,600 calories. And I didn't feel like I got huge strength gains from that.

I kind of just felt like it was a lot of forcing me to eat and probably had something to do with some of the body fat I gained. And I want to know if I was a good candidate to just have somebody go over, like what I eat, maybe just in photos and see if they can just give me like a really simple doable plan that I can stick to. I see if I have anything else. And then that's it. I just had some of my strength gains written down in the last year. I tracked from December of 2025 to 2024. and I think I did really well at not bulking during that time. You're doing a good job.

You are a really, really good job. And just so you know, there is no health benefit. If you're fit and healthy and you're strong, especially if you're strong, you're not really going to get a health benefit going from 28, 29 to 25 or 24. So there's no worry about being at the body fat percentage you're at. Especially with the muscle you have. Yeah. In fact, some data suggests it might even be healthier for some women to be in the,

high 20s, especially as you get older, but you're far from that. But anyway, my point is, if it's for health, there's really no, there's no reason. Now, if you want it to change aesthetics. Yeah, that would be great. Yeah, yeah. And so if that's part of it, you know, then we can definitely tackle it. So the question is, and I get it, I get the tracking issue. And a lot of people don't like it.

And so here's the thing. Part of it comes from for some people that they don't like to be told what to do. And so once they feel controlled, and I see you smiling there, so I'm assuming you have that personality. You know, if you're told to do something, your instinct maybe to go and do the opposite or not do it or you feel controlled. Yeah, you hit the nail on the head. Yeah. So that's kind of a big issue. And that's, I mean, that's a bigger issue.

It doesn't just relate to food. It tends to bleed out into the rest of our lives. Nonetheless, there are ways to coach without tracking. Okay. So there are ways to coach someone to get leaner. without track. And I would assume someone like you, Nicole, that you generally eat the same kind of foods most days.

I don't think your diet radically changes. Okay. So if I were coaching you or if I were having one of our coaches work with you, then they would work with you based off of that and not necessarily tracking. Yeah. And so it would be like change a couple things here, take a couple ounces of whatever here out, and then work from there. Okay.

And then on your side, because I've worked with a lot of people like you. And the challenge can be letting me coach you. And so as a coach, I have to work with you. I'm just going to let you in on how coaches work, okay? I would work with you, and a lot of it would be me helping you feel like it's your idea. Because if I tell you to do something, then I know you're going to want to rebel. And by the way, I have that same personality.

So a good coach is going to really. work with you and help you figure it out. But on your end, Nicole, you have to submit and just say, I'll just do it and not feel controlled, but rather this is what I want. Okay. Now, the question is, can you get down to 24? Yeah, you totally could. You've got good muscle, strength. You're consistent. You look healthy. Going down to 24, 25 percent wouldn't be a problem. You'd be a good candidate for our concierge program where you just check, you just check in with a coach once a month. And so they They basically do the nutrition plan with you, set it all up, set you, since you, since you've got as much experience as you have already. And then they just check in with you on a monthly basis and make tweaks based off of the feedback and what you're giving them.

And so I think that would be great. Give me an idea where you're at activity-wise. Do you have any idea how many steps you take a day or anything like that? Yeah. I take like 13,000 steps a day. Oh, you're pretty active. I do a three day a week, one-hour program from Maps. I just finished MAPS 40 plus and I just started Muscle Mommy yesterday again for the,

like I've done it like four times at least. And then I do, I've been doing the one day of the sprinting from Maps 40 plus on my Tuesday. So I work out Monday, Wednesday, Friday. And then on Tuesday, I just do like a 15, 20 minute sprinting on a, on a cycle like a bike. Okay. Yeah, you, you're pretty active. That's, uh, that's a lot of steps. So typically when I, when I, were you doing that when you reverse dieting?

did too. The steps, yeah. Okay. I've been consistent with that for years, like a decade. I have a dog and I walk her every day. Okay. So that's kind of like where you stay. How hard is it to increase from there? It'd be hard. Yeah. That's a lot. Yeah, it's a lot. Yeah, I don't think I want to do that. So the reason why I asked that is because another way to help without tracking macros is like what I would do with someone like you is we would do like a reverse diet first, which means since you're already at high steps, I'd actually take back on steps, which would already. start to cause a reverse diet because you're moving less. Okay. And do a bulk with a smaller amount of calories, less activity. And then when we decide to cut, I increase your activity while cutting or cutting a few things out, changing a few things in the diet.

Like what you told you would tell me what you ate for the day and I'd be like, oh, cool, instead of having six ounces there, I just want you to have five ounces there. And instead of having a full cup of that, I just want you to have a half a cup of that. And I could just, I could take away a few hundred calories and I could get you to move 2,000 more steps. But if you're already at peak amount of activity, I don't have a lot of room to play with. This is, by the way, this is exactly what I'm doing with Corinne right now. It's like, I've told her like, hey, no going out of your way to get steps. We're in the reverse diet phase right now. So stop with the walking like crazy. I need to be able to use that as a tool to go into our cut.

And right now, it's just about bulking, getting stronger, and adding calories. And then one of the first things that I will do is I will modify a little bit of the food. And I'll say, okay, now I want you to get 2,000 more steps a day. But if you're already at peak steps and you stay at peak steps, I'll tell you that that's a lever that we can't pull right now. And so it would be another strategy if you don't like tracking. That's a great strategy to pull that lever. But then I got to get you to pull back right now while we reverse diet and build muscle and then go the other direction. Yeah, I don't see me pulling back on my steps just because like that's my daily. That's just how active I am. And I don't want to give up my, I just like a two mile walk I do with my dog every day

the sunshine. Yeah, yeah, I wouldn't change that. It would be the anything you get on the, any sort of cardio equipment. I don't do it except for Tuesday. I do like I said, a 15 minute. It's the sprinting of 15 seconds and then a minute of rest. And I do that. That's not much. Is that too much? No, no, no, no, no. It's not. You know, here's the, the other thing too you want to consider, okay, is you want to look at, okay, what's, how much of improvement in life quality is a three or four percent loss in body fat. And, And then compare that to the changes that you would make and is it worth it? Now, here's the thing with body fat percentage, Nicole.

Yeah. People store body fat in ways that where someone can be at 28% and look great. And other women will store it differently at 28% and have to get much leaner. If you store a lot on your midsection, then I don't think so. Yeah. No, I'm all booty. Yeah. So you probably store it in a very healthy.

way. It's a good thing. Yeah. So, you know, okay, if you lost, if you drop 4% body fat, which you could go after and try, is that going to give you like, is it going to be worth, you know, is the juice worse this, worth this week? Well, especially if it makes you do things like I was already starting to mention. Like, it starts to make you manipulate your steps and now you have to kind of track.

You know where you would. Just to get 4%. You know where you would benefit from coaching more than the diet, maybe small tweaks in the diet, but probably individualization of your program. design. At your level, your consistency, if you were my client and I'm talking to you and I'm hearing all this stuff, I might make a couple little suggestions with diet, but then I'm going to look at your workout and I'm going to individualize it. So you're following our general programming, which is good, but nothing beats individualization. So I'm going to look at it and I'm going to say,

okay, I'm going to change this, change that. And then that would leverage your metabolism in a positive way, cause the body shape changes that you're probably looking for. That'd be cool. It would be more of a programming thing. There definitely would be some diet suggestions, but it wouldn't be hardcore diet. This is why I think she's so perfect for the concierge. Because she's got, you would just be those tweaks when we meet once a month. It's just like, hey, this is what we're going to be doing.

I'm following muscle mommy. Here's what my weight, you know, these are the weights I'm using. Here's whatever. Then they would make individualization to your programming. Okay. That sounds pretty great. I didn't know that was an option, even though I listened to. you guys every podcast you put out. I guess I've missed that one. Well, no, we don't really,

we don't push and promote it. It's just something that we offer to our clients as an option. Typically, clients will go through like a program, get to their goal. And then it's one of our ways to kind of just maintain a client that now has all the tools. Like you've, obviously, you've been listening. You've been going through this. Sounds like you have a lot of those tools. And so you would be somebody who I could send right to that direction. That sounds great. As far as like my personality and matching me up with someone, I've just realized like, I'm really blunt. I like, I like, full-blown honesty and sometimes I need to be kind of like pushed around.

Yeah. So like if someone's really like more of a meke personality, it doesn't really work out with me. Yeah. Yeah. Yeah. Yeah. So if you got someone in mind, that would be kind of. We'll take, we'll take care of that for you. We'll take care of that for you, Nicole. Yeah. Yeah. Yeah. Yeah. Now that we know who's sitting over, we'll take care of who you get with. Don't worry. We'll put in the notes. All right. Yeah. That sounds great. Well, thank you guys for all your time. I really appreciate you. You guys crack me up every time I listen to you.

And I'm really, really proud of how strong I've gotten, even though it's not like the numbers, some of your live callers put out is pretty amazing. You're doing awesome, Nicole. You're doing it really good. Yes. Keep it up. Thanks, guys.

Okay. Have a great day. You too. Yeah, I got to say this, too, because we get hung up on body fat percentage. Body fat distribution makes a big difference. Like, huge difference. Like, especially for women because so men generally store body fat the same, Although you could have a weird distribution, like a dude could store it in his hips.

But for the most parts on our belly. Women, if they store it hourglass style and there's muscle underneath, 28%, 29% looks amazing in many women. So sometimes we get hung up. Why should probably be down here? And then for health purposes, if you're fit, there's no difference. It's not going to make a difference. Especially with good muscle.

You know, she reminds me of one of my last clients that I had. In fact, I still was in contact and helping her for a long time, even while I would do this podcast. And she was always asking for the next percentage. And I was constantly reminded, I said, you look great. You're in great shape. And it's like you want this next 4%, but what you have to sacrifice to get that next 4% is not only will you not be any

healthier, arguably you'd be less healthy to get to that next 4% that you're talking about. But then you're going to have to like just, you're not going to be able to enjoy it. that you love to go out with the girls every once in a glass of wine. You love to do these things that those are great healthy balanced parts of your life that you have found a way to keep yourself in a healthy place strong and fit. And to ask for that, there's the sacrifice. And I can hear that in her voice like, I don't want to do that. I don't want to do that. Then just okay, then you're doing great. Well, there's just belief that if you look shredded, you'll have this,

your life is dramatically better. It's not true. No. It doesn't change that much. Is that big? To go from unhealthy to healthy, big difference. Yeah. Well, I'm glad she was, too, was interested in kind of changing up her training because, like, a lot of times just focusing on that is going to take you so much further. Totally. You get what you want. And then, too, you got all these, you know, new abilities you didn't have before.

That's what I would have done with. If she was my client, just from talking with her, I'd be like, I'm going to work on programming with you. Yeah, that's what we're going to focus on. That's it. That's it. That's it. Our next caller is Alex from Massachusetts.

Hi, Alex. What's happening. Hey there. So nice to meet you guys. Yeah, how can we help you? So I, I, am in my second postpartum, I had two babies kind of back to back. They're six and a half months apart.

Prior to having kids, I focused on my fitness for like two hours a day. Loved running, did five half marathons in a year. And, you know, I've kept my nutrition pretty consistent while having my kids, but I just haven't, you know, focused on fitness. So I'm kind of coming out of that fog of my postpartum, really looking to get back into fitness again. just wanted your take on, you know, what should I change and how do I really start this process? Thanks for calling in.

When you were running, were you also strength training or just running? So I was doing both. I definitely did more running than strength training. I just really fell in love with it. It was kind of therapeutic for me. So majority of the time, I definitely was running with probably like short, you know, 20-minute strength training every now and again. Well, I'm really glad you called in. So there's a couple of things.

You did the majority of the work is before you get pregnant, which you did. You were fit. You were exercising. That makes the biggest impact. Here's the other thing, Alex, that you're not describing here to people who don't understand. It's a lot on your body to have one baby. It's a lot, a lot to have two babies within a year of each other. It's a radical change on the body.

and a woman's body doesn't fully recover for probably two years. And so you were six months later, boom, pregnant again. Right. So I can tell you this, you're going to do fine unless you push it, unless you're not patient. You've got to do less than you think. Okay. And assume your body's not the same for probably two years after your last child. Yep.

Okay. Yeah, I'm about a year. So she's about a year and a half. I have two kids. I have a son who's three. and my daughter who's a year and a half. Okay. You're getting there.

You're close. Yeah. So I feel that fog kind of lifting, right? Like it's, you know, my independence is coming back a little bit. I'm feeling like, you know, I'm ready to go. I want to get that endurance back. But obviously, my nervous system takes a lot of shots during the day. So just trying to be realistic about really what can I accomplish.

Are you open to flipping the focus at this point? in your life right now on more of the strength training and less of the running where you're currently at and we can always pick more of the running up later on. Yeah, I mean, I think, you know, I definitely have muscle that I have to rebuild. And I know obviously strength training would would help me get there probably faster than just running and, you know, being able to focus on different areas of my body because I'm sure if you guys have, you know, your young kids, you know, you're using a lot of muscle to take care of them. So I'd love to kind of rebuild that. so for sure it's also so that's all true and then also it's the amount of time it takes to run long

distance versus how little strength training you need to do to build your body and strength back we could literally spend 15 minutes a day doing one or two exercises for your body that are is going to do wonders for getting you back to feeling like your normal self where uh the running for half hours to hours at a time is a lot of time and that's a lot of it's a lot and that's a lot for very little return in your pursuit. I hate running postpartum. It's the worst because it's high impact.

Your pelvic floor muscles need to get strengthened. The recruitment patterns need to come back. You need to strengthen your body. Activities, everything. Yeah, you do that impact and you're going to find issues with your pelvic floor, either through injury or other things that happen when you bounce up and down after having a baby.

And you'll, so I don't like, I never liked running postpartum until we did a nice bout of correctional exercise. And so we have a program that's perfect. It's called Maps Starter. I'm going to send that to you. Don't worry. I'll send it to you. Awesome.

And it's going to feel basic. It's going to feel easy. That's the point. I want you to focus on bracing your core. I want you to focus on connecting to your pelvic floor while you're doing these exercises, like you're doing kind of a kegel. while you're doing your movements to strengthen the muscles that have changed

in terms of the recruitment patterns. And a map starter is good three months. Nice. So do that whole program for three months. After Map Starter, you're going to do Maps 15. Okay. Maps 15 is another three months. After that, if you feel good,

then you can move to something like MAPS anabolic. Awesome. Okay. Now the entire time, your body's going to change. So I don't want you to think, like, oh, I'm doing this basic thing. nothing. You're going to see your body change. Fight the urge to do more than the program because you're going to start to feel good, which is a good sign. And then you're going to be like,

I want to do more. This is a lot of the opposite of your natural tendency, especially being a runner, uh, going into this really slowing down and like using tempo is your friend here for like really slow wraps and like focusing on that tension control and connection. And so if you can do these wraps super slow pace with that, that's going to move. you so much further towards now feeling like yourself again and able body. I'm a big fan of pushing the stroller and going for a walk, just no running. That's it. That's what you do for more activity.

If you got the ability to take the kids out, go for a nice walk, do stuff like that. But stick to the strength training protocol. And if you are somebody who does have good discipline and you pride yourself on that, similar to my wife, what I had to keep telling her through Map Starter is this is perfect. This is enough. You don't need more. Just trust me. I know what I'm doing.

And so she kept telling me, I'm ready. I'm ready. I feel good. Yeah. And so, you know, be that person in your own ear. If you or find somebody to be that person in your ear to tell you that as you go through this process. Just like Sal said, follow that out.

You go starter all the way through as it's laid out, not more than what is in there. Then you go from there to math 15. As it's laid out, not more from there. And the only thing that's more is walks. You can go take walk. All good for that. But you do that, focus on hitting your protein intake and feeding the nourishing the body right now. And you'll be back for no time.

Are you nursing? Are you not? No, I'm, you know, fully weaned off of it now. So, body's back to just me for the first time and, you know, quite a long time. Good. Do you take creatine? I do. I, the past, I would say, two months I've taken it consistently.

Good. How many grams a day are you taking? I'm doing five right now. Yeah, try 10. Okay. Try 10 for the brain. Break it out. Bring it up.

Two doses. So, yeah, that'll be good for brain. And then do you hit your target body weight and protein? So that's what I, that's been my main focus. You know, I know I'm eating the kid's scraps right now. Like I know I need to, you know, focus a little bit more on getting what I really truly need to fuel myself for these workouts coming up. So.

And that was something I wanted to ask you guys too. I don't really have like a weight target, right? Like I don't, I don't necessarily feel awful right now. You know, I'm, I'm, I just want to build muscle. So should I kind of hit that protein for the weight that I'm currently at? Or do you think I should try to increase it a lot? Where you at right now? Yeah, how tall are you and how much you weigh?

So I'm 5'4 and I'm 135. Yeah, that's fine. Yeah, 130 grams protein. Yep, it's a good target. Yeah, you know, you go 35 to 40 grams of protein, breakfast, lunch, and dinner, throwing a shake. You're done. Yep.

Yeah. Perfect. Like you said, hit that consistently. that paired with starter in the programs, that's going to get here. I'm going to warn you again, Alex, if you follow our advice and you start hitting the protein targets

and you're following starter, two to three weeks in, you're going to feel like Superwoman and you're going to want to push it. You're going to be like, I know he said this, but I feel amazing. I'm going to get after it.

And that's where stuff starts to break down. So just follow it, just trust it. And you'll see. Your body's going to respond. You'll feel amazing. It'll be a perfect progression. Goals to do as little as possible to elicit the most amount

change. That's what you're doing. Just as little. Yeah. And I am home with my kids. I'm a stay-at-home mom. So I know a lot of my energy also goes there. So I need to. And I think I'll have the same problem as your wife trying to slow myself down. Do you have weights at home? Yes. You have, you know, like a full gym set up. My husband and I. Oh, that's awesome. Yeah. Starters easy too. You just need a physio ball and then you're done. You get the rest of it. You're good. Yeah. Nice. Okay. Yeah. Cool. You're going to do great. Good job. You want to check in in like three months? Awesome. I'd love to. I appreciate you guys so much. And you guys have been a great podcast. It's been nice to listen to you guys and have, you know, realistic, you know, advice for where I am in my life. Yeah, good. We'll have you on in three months. And then based off that, we'll send you another program so you don't have to get it. All right. All right. Awesome. Thanks so much, guys. You got it. Bye-bye. I'm glad you called in.

Yeah. It's, uh, I've been speaking to this a few times now in the most recent podcast, but there's so much misleading information to women who've had children. And it comes from. these fitness fanatic influencers that are like, I just had my baby six months ago. Look at me. No, it takes a while, dude. It takes way longer than they communicate. And then if you have babies back to back, which six months is back to back, that'll do a number.

And your pelvic floor muscles really get affected, okay, not just from the delivery, but just from the stretching and the growing baby. And so this is where you hear the, you know, women will say things like, oh, I do a jumping jack and I pee myself or whatever. Running postpartum, terrible. Strengthen your pelvic floor first before you go run because that's an injury waiting to happen. Isn't Corinne working on a postpartum guide right now?

Yeah. Awesome. Hopefully it'll be out soon. Our next caller is Sarah from Tennessee. Hi, Sarah. How are you doing, Sarah? Hello. Oh my gosh. This is so awesome. Thank you guys so much for all the awesome content. You guys have taught me so much. Okay, so my question is, how can I safely fast without compromising muscle? I've been an athlete my whole life, and I've actually been doing Jesse Higgenberg's programs. Well, I found her 16 years ago, and so I count my macros and all that. But I'm not super religious about it. I mainly track my protein, but I will say when I track macros, I do much better at like actually. eating all the food I need to eat. I used to fast once a week, kind of more for spiritual

practices, but then as I've gotten older, I've become more concerned about losing muscle mass. And I do feel like my spiritual life does better when I have some kind of fasting in my life. The last time I did a fast, I mainly did like, it was gross. I did. I wanted to get all my macro. So, like, I basically did, like, oil. Like, I would drink protein shakes with, like, oil or juice in them. I mean, it did the trick. But if you guys have any tips for me, I would welcome anything that you guys have.

Yeah, this is a great question, Sarah. Are you Christian? Yeah, I am. Okay. If you're fasting for spiritual purposes, right, which is denying yourself, denying the flesh. and you're trying to circumvent that with, but I'm going to do this thing over here to not lose muscle, then don't do the fast.

Yeah. Yeah, I get that. If it's a form of submission, you know, God knows your heart. And so from a spiritual perspective, if it's for spiritual purposes, if you're worried about the muscle loss and you're trying to hack it somehow

and figure out how to get around it, it's like, you know what reminds me of it's like teenagers, you know, not having sex, but doing everything else. Because they're like, well, we're not supposed to do that. So we'll do this other stuff. So my advice is don't fast. But if you're doing it for spiritual purposes, then just, then just do it. And honestly, it's not going to make that.

Well, as you say, that's the, also, sir, keep in mind, if you are six days a week, you hit macros, lift weights to your thing. One day of fasting, you are not losing muscle. No, you're fine. You're not losing muscle. Yeah. Okay. There's not a risk for that.

If you hit macros, especially your protein intake, let's say you don't even hit all your macros, but you hit your protein intake consistently through the week and you're lifting weights, you're fine. You are fine to not eat anything and have nothing but water all day for a day and you're not going to compromise muscle. You will not. You'll be just fine. You'll be totally fine.

Yes. So there's nothing for you to worry about from that. Now, if you rarely ever hit protein intake and miss macros and then you also add a fast on there, then, okay, then we, but. it's not the fast fault. I'd say it's more because you're inconsistent with hitting macros and your protein the rest of the week that's really doing the damage. So that's where you, as long as you're consistent and doing good with that, the fast is fine.

And maybe that's how I would decide if I was going to do a fast on Sunday, or whatever day it is. It's like, hey, I did really good this week. I got my lifting in. I hit my macros. You know what? Now I'm on Sunday or whatever. I'm going to fast. Like, that's a great idea.

Not a great idea if you're inconsistent with your eating. There's also other ways to fast. I mean, you can fast from food, you can fast from electronics. That's right. You could fast from gossip or whatever. There's other ways to fast if you're doing it for spiritual purposes. That's right. That's right.

Yeah, I definitely feel like fasting from food is like, it definitely helps me feel more grounded. I've done water fast too, and I felt really grounded for the rest of the week. And I'm very disciplined with my, well, I'm disciplined in general, but I really like hitting my macros. are like getting those goals every day. But I'm glad to hear that it's not really going to make that big of a difference because as a woman, I will say that you guys constantly telling us that, you know, we don't need to be overtraining and under-eating. That has really impacted me a lot.

And my hormone levels have been so much better since I have eaten consistently. and the week before menstruation when I'm normally like insane, it has completely like alleviated that. So I think there's like a fear here of like, okay, if I take one day off a week, am I going to be insane? Because I can't get that one day off, you know?

Yeah, no, you're going to be good, Sarah, especially if you're really good about doing the other stuff the rest of the week. You're going to be good. In fact, you're going to get great benefits from it.

And if you do feel, if you do feel like it's not great, then I would say try other fast. Yeah. You know, because everybody's a little different, but I think you'll be all right. Yeah. I love fasting from tech. I think tech for a day, no tech, no phone and no tech.

Same here, because I could fast from food way easier than from chest. Stay away from the news. I think that stuff is just as nasty and dangerous for us and awful for us and such a good practice to do that. It's also harder for me. Yeah. Yeah. I will say I'm a stay-at-home mom, and I have the privilege of, like, we have a landline. because my husband is like, you're never, I cannot reach you on your phone because my phone's

normally on airplane mode. Right. Love that. Love that. Good for you. Yeah. I'm definitely in my own world here. That's good.

That's a good thing. I like that. I like that. Yeah. Yeah, you'll be fine though, Sarah. If you're the fast one time a week, especially if you're hitting protein throughout the rest of the week, you'll be just fine. Okay.

I appreciate your input. Thanks, guys. All right. All right, Sarah. Thank you. Have a good one. Bye-bye. It's so important when you ask somebody.

why they're fasting. Fasting for fat loss, bad idea. Fasting for whatever, bad it. For spiritual purposes, there's lots of value. Sure. But then you got to be again, by the way, I'm not speaking out of this because I'm perfect. This is the same struggle I have. You'll do something for spiritual purposes, but then what you'll do is try to control it and it loses its value. Because you're not getting it. You're justifying it somewhere else. It doesn't need to be. You're not giving it up. You're not going like, this is for you. It's like, well, I'm going to do it, but I'm going to control these levers so that I don't lose muscle so that I, and like, you brought up fasting from electronics. If you gave me

the choice, I would fast from food. Because electronics is way harder for me. So I know that that would be the one that probably Right, which is even more reason why if you're doing it for spiritual reasons, that's the direction you go. So I think anybody who knows that they have a vice or a draw or a pull to something, especially something worldly. And you're doing it for spiritual

reasons. It doesn't have to be food. Food is just what it was hundreds of years ago. It was so popular. It's like, there's so many things today that you can just be like. But there's just supposed to be, interrupt, you know, what your normal daily routine is and so you can focus on, you know, higher things. But there are two ways this gets manipulated spiritually. One is the person who wants to restrict their food. And so then they use the fasting for spiritual purposes as an excuse. Right, right. I'm doing this for spiritual purposes, but really deep down, it's so I can starve

myself. Then on the other end, you get the like, I'm going to do this thing, but maybe it's the bodybuilder or the fitness enthusiast, but I'm going to drink amino acids all day and protein shakes all day because that technically is liquid. And I don't want to lose muscle. And again, you're losing the, really losing the reason why you're doing it in the first point. Well, I mean, our space has done a poor job of, like, having those type of articles out there and things to scare me. Well, and not to mention, if you are good with your lifting

and consistency with your macros during the week, I would argue there's nothing but good benefits for that day of fasting. You're not going to lose muscle. I remember when I thought the same way, too, though. I remember I thought if I went two hours with that, a little on a day. Panic. So I get it.

I totally get it. But yeah, it's not true. Our next caller is Natalie from Oregon. Hi, Natalie. How are you doing, Natalie? Hello. Nice to see you all. How can we help you?

Yes. So I have listened for about two years. I have done two match programs, Anabolic twice and performance once. And what I would love help with is having a successful cut, losing that last 10 pounds. those hardest last 10 pounds. So I've listened to your advice over these last years,

and I've actually reversed dieted. I'm on my third reverse diet, so I've bulked three different times, and about to start my third cut. And especially the last one that I tried, I just feel like, will not feel. Looking at the data, all I did was lose what I had gained during the bulk, and I really wasn't much leaner. I paid attention to my measurements for that. And my daughter's in the background there.

And I just don't think, I think I really just lost about what I had gained. I think that I, my body is amazing at adjusting. And so when I cut calories, my body real quick is like, all right, this is our new maintenance. Awesome. And my timeline is on May 31st is my sixth anniversary. And my husband and I will be going on a belated honeymoon. So we got married during COVID in 2020. and we've never been anywhere together.

We haven't, well, we've been to the beach together, but we haven't traveled on a plane together. So this will be our first trip. My mom's going to watch our daughter, and I would love to feel confident in a bathing suit for this trip. Yeah, congratulations. This is super common, by the way,

not just for normal people, even at the competitive level, these people that do this professionally, where they bulk up and then they cut down and they basically lose the muscle that they built up on the bulk. And a lot of that is due to too aggressive of a cut. In fact, you were probably doing even better in the bulk and the calories that we cut down to and or the activity

because typically what tends to happen is they get motivated in the cut and they increase activity like crazy. They cut the calories so they can see the scale move really fast. And what ends up happening is they lose as much muscle as they did fat. When you did the reverse diet, how high did you get your calories to? So right now, so right now I'm eating, well, I attempted 2,900 last week and my waist started to go up a little bit. I've been like creeping up there. So I'm backing down to 2,800.

So that's good. That's good. My goal is just to not have my waist go up much. But when I bulked over the spring last year and then cut, I went up to, I went right up to 2,800. And I think that was actually too much. So when I did my first cut from 2,800, it was to 2,300. I did that for four weeks, and I lost one pound. So I think because it wasn't my maintenance, I didn't actually know what my maintenance was

because I was gaining my waist did go up. It was too much, I think, that first time. But I do think I've gained more muscle and did it more slowly since that time. So now, right around 2,800, I'm hoping is my maintenance. I feel like I need a little more day. I want a little bit more context. You look pretty lean in your shoulders and your arms. What's your body fat percentage at?

No clue. I've never done a dexat and I haven't had a picture in like 15 years. How tall are you and how it's you a way? So I am 5'3. I weigh about 131, 132 pounds. I would guess I'm around 25% body fat if I had to guess. Okay. Yeah, you're probably pretty lean.

Yeah, you're probably, you might even be lower based off of your shoulders and arms. It's hard to tell, but I can see your delts. I can see your arms. Typically for a woman to have that, she's probably, you're probably low 20s. Yeah. Which here's what happens. If you're in the low 20s and you're building and you're strong, you're reversed dieting, it's this game of mini cut, mini bulk to get down even leaner. Because once you get down to like 22, 21 for some women, for a lot of women, the body starts to fight it a little bit and not want to go. And so you kind of kind of have to play this game and it just takes a little bit of time.

How are your lifts? Because you said, I've seen your email you ran MAPS and Abolic Mass Performance. How strong are you? Can give me an idea? So not strong compared to a lot of the women I've heard call in, but I've made improvement. So yesterday I did my squat was my last four reps for 145. That's great. I did a sumo deadlift of 195.

This is great. inclined bench 75 and yesterday my overhead press was 65 for sets of four. You're strong. Yeah, you're doing, you're doing really strong. Natalie, how many steps do you take a day? Do you have any idea what your activity level looks like? Yeah, I average, in a week, I average about 8,500. Okay.

Is that like you going out of your way to walk or is that just kind of your normal activity? I definitely have to put in some effort to get that. Like sometimes I'm just running in place in my house at night because I was living in Oregon in the weather. I mean, I have a pretty good guess of where I would want you and I think you would just, but here's the temptation you're going to have because you have a thing coming up and so you're going to want to push it. I bet hitting around 2,600 to 2,700 calories, trying to hit 10,000 steps every day and maybe switching the maps program to a new one that you haven't done yet. And you're going to see, you're going to get a beautiful slow change. You're not

going to have to cut calories aggressively. You're not really trying to reverse diet anymore. you're just kind of landing in this. And what that will do is this. If I can get your steps up, two more thousand steps a day, I know I'm going to increase a little bit more activity and burn, just a little bit more. If I switch to maps program, it's going to be novel. And there's going to be periods of time in the next two months

where you're in a little bit of a deficit, so you're going to lean out a little bit. And sometimes you're going to be in a tiny bit, maybe of a maintenance surplus, and so you're going to build a little bit. And what that'll do is keep you from losing any muscle. Maybe we even gain a pound or so during that time, but leaning out the whole time.

if we just hover that. You, you, it sounds like you're in a really good place. When you eat those 28, 2,900 calories right now, how do you feel? Do you feel like your stuff? Do you feel satisfied? How do you like that amount of food? I like it. Oh, yeah.

See, I, like, you're doing good. You're probably really, and the scale can get in your head of like, it's not really moving, but change it will be happening. If you increase your steps to 10,000 steps today, you just focus on trying to stay strong, land around that 2,700 calorie range or so. Don't dip below 2,600. That's kind of your mark, 26 to 2,700 range. And just stay consistent.

I think you are just... You're going to lean out and you're going to build muscle at the same time. Yeah, I wouldn't do anything dramatic. You're strong. Your body weight is good. I would guess your body fat percentage is good. We're looking at building and losing a little bit over time. Programming.

I love what Adam said with programming. Let's get you strong. so like a maps you can do like a power lift muscle mommy strong all three of those programs would probably be great yeah I think that would be that would be the best advice and your energy probably is good I'm assuming energy sleep libido feels good your hormones feel balanced sleep is the one but I'm have a four year old and I'm 44 so so on I don't always get seven hours but I'm in bed a good amount of time sometimes times I'm awake.

Yeah. You look, I wouldn't have guessed your age, by the way, you look amazing. I think what Adam said is exactly, that's exactly the right advice. You're,

I mean, I feel like I kind of have a body type similar to this where when I, when I cut too aggressively, I just, I lose weight, but I lose muscle right off. I do better in this kind of

maintenance or surplus money. Same. I have to be eating enough to, to keep that muscle on my body. Otherwise, it just comes right off with the body fat. And so I can drop weight on the scale. Yeah.

But I lose the, and so I do much better staying closer to my maintenance and leaning slowly than I do trying to aggressively. Not everybody's like that. I've shared on the show and how long you listen. I had an ex-girlfriend that was the opposite. She could starve her body, train like a madwoman and never lose any muscle. And she would slowly lose body fat.

I'm different like that. I lose muscle really quick. If I don't stimulate it, I don't feed it like what it wants. And I think you're kind of like that. I think you'll do better in a closer to maintenance calorie range. So hovering around that 26, 27. 700, and then just try your best to get 10,000 steps in a day. Really make that your new average of like.

If you do this good and you stay consistent by, it's May, when's your trip? May 31st. It's in 17 weeks. I just checked. Oh, yeah. You could drop 3% body fat by then, which you'll see. Oh, God, yeah. And that's, it sounds slow, but you'll be able, you'll keep muscle if not build some.

And if we do a really good job of this, you drop down the 26, 27 and we don't see major movement on the scale. The scale doesn't really... The body just looks different. Yeah, the scale shouldn't move very much. It should kind of... Maybe a pound or two, but like it should kind of hover around there. And that tells me you're having this beautiful exchange of sometimes we're in a little bit of buildings phase.

Sometimes we're in a little cut and you're having a nice little exchange. So that you don't want to see any dramatic drops or increases, but you shouldn't see an increase if you're already up to 28, 2,900 calories and you come down to 27. Okay. Because I know the biggest thing I'd like to see is, my waist. Like, again, I know I'm comparing myself to like my old self because I've lifted for 20 years, but I haven't always done proper strength training with good amount of rest time. And so looking at like measure, and I'm had a kid, but looking at measurements from like 10 or 15 years ago and it's like my waist is just staying right around that 27 inches and I just,

I want to see it get a little bit. I think I think this way it'll do that. If you want to add something, add like the like stomach vacuum exercises that we talk about, that'll help that. That'll help strengthen the core, which will draw in the stomach. It's a TVA exercise. So, I haven't heard those. Okay.

We have on our Mind Pump TV channel. I'll have Doug send you the video. So I've Doug send you over the video. Practice those throughout the day. These are great for working on those internal muscles that will draw the stomach in. And that will actually, a lot of times will make someone's waist look like it's half an inch to an inch smaller just by getting stronger in the core areas. Doing that with the advice I'm giving you, I think you will.

see and feel difference within 30, 45 days already. But stay the course. You're doing great. You are doing great. You're eating almost 3,000 calories a day. Yes. You're really strong. Yes.

You're doing really good. Yeah. I think your body does better fed than it does cut it. Here's a deal. And now it makes sense. You've been lifting for 20 years, albeit maybe not as good. Not nearly. But very long, like year-long breaks in the middle.

Fine. I was all in or all out. Fine. But my point is if you... Muscle memories there. Here's the problem. With someone like you who's been doing it for a while and you're strong already, you're lean, you fit, you're feeling good, you're eating. Your metabolism's humming, especially for someone your size.

That's a lot of calories. If you push too hard in any direction, you're going to get negative results. Yep. Okay. Like you go too hard in any direction. Yeah. You're just not going to be happy with the results. Yeah.

So the best bet for you is exactly what Adam said. You drop 100, maybe 200 calories. and you walk a little more, and then watch what happens. By the time you're ready to go, you'll see the change. Okay. I will give that a shot. Yeah, you got it. I love to hear back from you about 30, 45 days, too, I think.

Do you have muscle, mommy? No, is that, I do work from home. That's fine. Work out from home. That's fine. Yeah, you can do that from home. Yep. We'll send it to you.

We'll send it to you. We'll send it to you. Okay, great. That sounds good. Thank you all so much. You got it. Bye. Bye.

I can always tell by the delts. Yeah. So as she's talking, I'm like, you're pretty, you're pretty lean and muscular. Yeah. So we'll see about that. Yeah, and great numbers. Strong. Very strong.

And health, great metabolism. 28, 2,900 calories. And lean and fit. Yeah, yeah. She's not like she's doing tons of. I'm telling you right now that she has, like, this is me where if I go real aggressive on a cut, I'll drop weight on the scale. Yeah.

But then I lose muscle as fast. So it's like I've gotten leaner by increasing my calories. Yes. I'm like that too. Yes. I do better. Just kind of stay and fed. If I stay fed.

and hover around maintenance, that's enough for me to lean out slowly and I just don't do good in real cuts. You know, it's like, I think every body type is a little bit different. I think understanding that the client and how they are, the advice ends up being different

because if you're somebody who has a really hard time building muscle, then, you know, I feel like that same person has a really easy time losing weight on the scale, but then the muscle comes right off with it, you know? Yeah, Justin, you have to starve yourself. I guess so. Yeah.

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