Mind Pump: Raw Fitness Truth - 2824: Why Skipping Meals Is Hurting Your Metabolism

Episode Date: March 28, 2026

Most people think eating less is the answer. Skip meals. Try fasting. Cut calories. But what if that's exactly what's holding you back? In this episode, we break down why fasting isn't the fat loss hack people think it is—and how it may actually be slowing your metabolism, hurting your hormones, and sabotaging your muscle growth. We also dive into: • Why being "too lean" can make you look worse • The real role of protein and meal timing • How blood sugar and insulin sensitivity actually work • The truth about GLP-1 drugs and metabolic health • Why consistency beats restriction every time If you've ever felt stuck, low energy, or like your body isn't responding… this episode will change how you approach fitness forever. This Episode is brought to you by Vita Bella ⇨⇨go to ⁠MPHORMONES.COM⁠ To unlock this deal, patients must enroll in our Annual Membership ($1,399).   This Episode is also brought to you by Vuori ⇨⇨go to ⁠vuoriclothing.com/mindpump⁠ No code to receive 20% off your first order.   Pre Alchohol Zbiotics  ⁠ zbiotics.com/MINDPUMP26⁠ Code '"MINDPUMP26" for 15% for first time purchasers on either one-time purchases, (3, 6, 12-packs) or subscriptions (6, 12-pack)   00:00 Fasting for fat loss: why it's making people worse 02:25 Ideal body fat vs "too lean" (function vs aesthetics) 05:00 Why skipping meals leads to worse metabolism 08:00 When fasting actually makes sense (rare cases) 11:00 Protein intake, muscle loss, and meal timing mistakes 14:00 Why fasting leads to binge eating & poor food choices 17:00 Psychology of dieting: why restriction fails long-term 20:00 Hormones, stress, and why fasting hits women harder 23:00 GLP-1 drugs (Ozempic): benefits vs major risks 26:00 Why rapid weight loss can damage metabolism & muscle 01:09:06 Listener: Lost 135 lbs but struggling with energy & recovery 01:31:19 Listener: Balancing cardio vs strength without burnout 01:37:35 Listener: Overtraining, longevity, and lifestyle balance 01:49:38 Listener: Fat loss plateau, metabolism, and reverse dieting

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I'm talking right now. Hit pause. Head on over to mindpump store.com. That's it. Enjoy the rest of the show. You want to lose weight so you thought fasting was a good idea. Skipping breakfast. Great idea, right?

Easy way to control calories. No. Fasting is making you fatter. Stop doing it. Hot take. We haven't said that in a minute. We have it. This is coming up because I have a friend of mine who,

you know, he trains jiu-jitsu, lifts weights, and, you know, of course, he's sending me the articles, not articles. Typically, they're like Instagram posts on fasting. Oh, it's good for you, dude. I should do this. I'm like, listen, definitely not a good idea,

especially for someone like you who trains in jiu-jitsu and lift weights. You already have trouble hitting your protein and take this, that, and the other. You need nutrients. And he's just, you know, he's just debating and arguing with me. He thinks it's a great idea. So, you know, I'm like, all right, cool.

Let me just show you a study. So I'll send, I'll kind of go. go over the study on fat. We actually have good studies now on fasting and it's in comparing it to controlled calorie diets or in other words, diets that are similar, but, um, the difference being,

you know, it's fasted, uh, or not. Yeah. Um, and here's, here's one of the ones that I,

uh, that I found. Um, and this was done with, I don't know, 1700, uh, individuals.

And this is the relationship they found with skipping breakfast. Okay, so people who skip breakfast more than four times a week had 33% higher odds of elevated fasting blood glucose, 25% higher odds of hypertension, 40% higher odds of reduced HDL, and overall they had 24 to 25% higher odds of full metabolic syndrome. So those are the associations with people who skipped breakfast. And so I just, we need to, we need to tackle this because fasting is, it's, again, it's coming around again as this, like, great way to lose weight. It's terrible. It's funny because it's something that it's been around forever.

You know, it's one of those, another classic example. Not eating. In the space, you know, that we've taken and broke down some of the positive benefits from it And then exacerbated it and marketed the shit out of it. And it's turned. Yeah. And then sell it. And then it's turned into a trend.

And then now there's, you know, supplements that you should take while you're fasted. So you don't, you know, so you minimize the muscle loss and all the. And so it's just like, we totally have bastardized the true meaning of fasting and the intent of it and where that, where it originated from and turned it into a marketing ploy to get people to buy more stuff. and, you know, I think there's tremendous value in fasting. In fact, there's many times where I'm like, you know what, I should get back to where I was like trying to fast at least once. I'm going to guess you're not doing it for fat loss. No, no, of course not.

I think that's, we all agree that it's a terrible strategy for fat loss. And you always will get pushed back for somebody who's like, well, I did it and I lost all this way. It's just like, yeah, it's okay, great. There's a lot of different things that you can do temporarily just to lose weight. but there's a couple things why I don't like it because when I look back at all the people that I've trained and you've heard this probably many times in the podcast

that's repeat and it still stands true and our live callers that we take every single week, the same thing. Almost everybody under eats protein. Unless you've been listening to the show when you've now adopted that you focus on that, people that are just kind of eat or do their thing, typically are carb heavy, a lot of sugars, high fats, and don't hit high protein.

And you take somebody like that and you skip a whole other meal. Or two. Yeah, right. Or two. You may reduce the calories temporarily in that person, but you also end up cutting into some of their protein intake that was already low. So now they're getting really low on protein. And they're probably.

if they're fasting for fat loss, doing more activity or lifting weights. You're just now overdoing it on that, not giving the body the proper nutrients to build and grow. And eventually the body adapts to that new calorie intake. And it goes, okay, I'm used to skipping breakfast and lunch and eating at two or whatever time you first start your first meal. And you're getting no results,

your low protein, you're training every other day. And it's dramatically decreases. Yeah. I mean, I went through that whole process because it's a convenience. Like, you know, skipping breakfast is an easy one for people to be able to handle for the most part because, you know, you're busy and you're getting ready. And I think that the reduction in calories initially for somebody that's like, well, I need to like, you know, manage this a bit and reduce calories. So that way I'm not intaking as much. I'm going to lose body fat. Like all these benefits can happen. You start to find out that, yeah, your energy is. is really going to be affected, you know, in a negative way. And you're going to get adapted to that pretty quickly. So it's not really going to benefit you and your workouts. And the thing is it acts as more of a deterrent as you go further along with it towards any kind of progress you're making. There's three.

So fasting does have a long history. It's actually one of the first documented forms of quote unquote diet. And it was, it's documented early on for spiritual practices. So it's, it's present in the major. the world's major religions, Christianity, Islam, Judaism. It's also recorded as a way to help with seizures. And that's what we think they were talking about. And we know this because when somebody has epilepsy,

many times they respond well to having rising ketones in the system and no glucose. And so that's what happens when you fast, right? You're not consuming anything so your body starts to develop energy from ketones. This can also be accomplished with a medicinal ketogenic diet, which is actually one of the first treatments for epilepsy before we had better drugs. But there are a few places that the data shows where fasting has value. So one is spiritual practices. So fasting for spiritual practices is like fasting for anything.

Like you're denying the flesh. You're putting yourself in a state of suffering in an attempt to get closer to to God. So that's, there's, there's value there for sure. There's also value for certain gut health issues. So certain inflammatory gut issues, you may have a functional medicine practitioner, which will have you take a break for meeting to allow the inflammation to come down, or have shorter eating windows to allow this to happen. So that's another way. And then the third value of fasting is for people who are, uh, not on the other end of the spectrum of eating disorder. Yeah, orthorexia. Not, not orthorexia, but like big orexia.

So we know what anorexia is. It's like starving yourself. Then there's like what we used to label or what they label bigorexia. This would be maybe closer to what I would do as a kid. I always felt skinny. So I was stuffing myself. Yeah, it's just constantly. Throwing it down.

And it was mentally beneficial for me to fast because I didn't eat for 10 hours and realize that my muscle didn't just evaporate. And it's like, oh my God, I was been so attached to having to eat every other hour. But that's it. Other than that, there's no real value. And the reason why people like fast. fasting for weight loss is because it's a very black and white, clear, the most simplistic basic. Yeah, this is how I cut calories. I was not eat until this time. Now, the data that I showed, people might be wondering, why is it associated with worse fasting glucose, worse blood lipids,

worse overall metabolic health? Well, there's a couple of reasons for this. One, eating protein in the morning controls blood glucose better all day long than if you don't have protein. Okay. And we know this because we have continual glucose monitor data now, which measures blood sugar in real time. And for the most part, unless you got really bad gut issues, again, if you got really inflamed gut issues and your functional medicine practitioner tells you to take a break, it'll probably benefit your blood glucose.

But everybody else, eating a high protein breakfast with all the same food all throughout the whole day versus not eating the high protein breakfast eating the same food. The high protein morning meal controls blood glucose better. And then the second reason, which I think is the big reason, here's what happens with regular fasting or regular restriction. It results in binging later. It results in disordered eating later. You're eating faster.

And you know this. If you're listening, you know this. Like you break your fast. Watch the speed of your eating. It's faster, which leads to higher. calories. And then food choices tend to be more difficult. And then, Adam, to your point, okay, I need to eat. Let's say I'm a woman that needs to eat, 130 grams of protein a day. And the data on protein is clear. I'll just really quick. High protein or optimal protein for

fat loss, muscle gain, athletic performance is around a gram of protein per pound of target body weight. So you can do less than that. You're okay. But optimal is better, way better for whatever fitness or athletic performance goal you have. Okay. I want to eat 130 grams of protein a day. I'm not even a 200-pound male. I'm a typical small, petite woman, 130 grams. So it's like 40 grams of protein, you know, breakfast, lunch, dinner, 45 grams or so. So now I skip two meals and I have an eating window of three hours.

What am I going to do? Eat 130 grams of protein in three hours. You get a lot to shovel in. If I'm dedicated and I'm like, look, I'm still getting my protein. That is disordered eating. Eat 130 grams of protein as 130 pound feet. in three hours, you're stuffing yourself. Yeah.

And so this is why you see these problems. Now, we have really good data now. Ever since fasting became popular over the last 10 years, we've compared with controlled studies, like really good, well-done studies, where it's calorie restriction. So same diet, both deficit. This one's fasted.

This one isn't. Guess what? Same results. In fact, the trend is towards the non- non-fasting group for muscle gain and for just overall well-being, hormones and stuff like that. The trend, because it's not a huge difference, but it's a difference. So there's really no benefit. People talk about solotophagy.

You know, this is when your cells are clearing out waste and, you know, we say, guess what? A calorie deficit does that too. I know. Not only that, but it's like if you really are doing it for that, then do it once a month for 24 hours. Yeah. Like, don't do it for fat. Like, if you want all the neurological benefits that you're going to get from it, Telto-o-fi-staffy stuff.

But what I'm trying to say is psychological benefits and everything else. Yeah, yeah. Like, removing yourself from the day-to-day. Yeah. I'm always having to eat. But what I'm trying to say to you, Adam, is that the data shows it doesn't produce any better results than a calorie-stricted life. I know, but I mean, and I know that Volta...

I know Walter Longo did the fasting-mimicking diet and showed all this research and, you know, just eat 500 calories for a week. But, I mean, I would just, I would say, I would, I personally think that... You want to hit it hard or something? Yeah, yeah. 24 hours. of no food is easier than 500 calories for seven days in my opinion. I think restricting for seven days in a row, 500 calories,

where it's just like, hey, I'm not eating for 24 hours. Let's get those great benefits that we're talking about. Also detach from things, get the spiritual benefits, whatever. And then go back to eating normal. It's the intermittent fasting that I'm not a fan of. It's just like that's daily. This is what I do. And what Justin brought up,

it just becomes an excuse to just skip breakfast and do it, do it that way because it's easy to not eat in the morning for a lot of people. The irony is if you're going to put restrictions on your eating and you're like, I don't care what you guys say. It's better for me. I need to have hard lines. You'd be better off doing the evening later later. You're better off eating during the day and then cutting it off.

Which, by the way, would present a challenge for a lot of people because a lot of you have a hard time eating high protein for breakfast. Or they're on the run. They're rushing. Yes. But you're better off if you're going to do this, which I don't even think you need. I don't think you should do this at a lot. all, but if you're going to and your heart set on it, you're better off eating the high

protein breakfast, get that blood glucose control, cutting it off at 6 p.m. I mean, you'll get better sleep that way. Also, just like, okay, I mean, you, you always go the research and science of, which I think I know our audience appreciates, but just anecdotally with clients, this is why, and if you listen to on Mindana for a very long time, I was the big advocate and we used to break up, we used to debunk the myth about six small meals. And I used to advocate still for it and argue for it. Not because of the science and it's burning any more body fat.

And what we used to say is 20 year old trainers. It's like stoking the fire. And that's all bullshit. And I'm very aware with that. Yet I still advocated for clients doing that. Because what I found is that when clients were like regularly eating every two to three hours and they never allowed themselves to get really hungry, they just had better self-control. And I'm the same way too.

Even if I'm not practicing intermittent fasting, if I just missed breakfast and I don't, I don't get my first meal till like 11 or noon and I'm kind of behind all day. Well, my later evening, like 10 o'clock at night, I'm like ravenous. I'm craving. You're more likely to make bad. And then I make, and then I make bad. Whereas if I'm like, I get up, I make sure I have my first meal early. And then I'm having another meal by 10.11.

Then I'm on another meal I, if I'm like doing it every two to three hours, come dinner time, I have a very modest dinner. I feel satisfied. I can cut it off before bed. And I go, and I have found that with clients also. The clients that try and restrict these windows and stuff, by that. Maybe they have a little temporary success, but they're also the ones that are more likely to binge and make bad choices later in the evening. Yeah, what you have to be careful with

studies is when you look at a... They're controlling. Right, and not only that, but you look at a study and then you see a result. It's important to get into the study and figure out what's causing the result. So like, the benefits that they'll show with fasting are real, but they're not from the fasting. They're coming from the calorie restriction. Okay, so it's not the fasting. It's not that I'm not eating for eight hours, it's that my calories are really low. And for depending on the individual and how long you do this,

because you keep this up long enough, not great either, but for a lot of people, restricting calories for a little bit, I mean, you get a lot of health benefits, reduce inflammation, higher BDNF in the brain, improved, you know,

accelerated cell autophagy, anti-cancer, all those different things. But it's not the fasting, it's the caloric restriction. So this is what's real important to look at. So fasting, again, in my experience, unless I'm dealing with those three people that I listed earlier,

like spiritual reasons, bigorexia or gut health issues, the success rate with fasting for clients, for fat loss or anything else is literally as bad as any other diet. It's got the same fail rate. In fact, I would say it's a faster track towards disordered eating than the other than some of the other diets, except for the extreme ones, you're going to create some disordered eating. By the way, the people...

Even with gut issues, I mean, I think even like the elimination diet where you start just extracting, you know, one item at a time so you can really evaluate, you know, what your body doesn't agree with the most. And, but still the consistency of, you know, having routine. I think the body just, it performs so much better

when you just give it that kind of like hardline routine as opposed to this intermittent, you know, throwing things at it. And what makes me, like, really annoyed with this is that oftentimes these articles are presented by scientists. And so they have, like, all this authority. But none of them are, none of them have coached and trained people for years. And if they were just took a little extra time and compared it to just regular calorie

restriction, they would see there's no real benefit to fasting aside from the fact that it restricts calories. And again, just for somebody listening, because there's people out there are like, no, I need hard lines. Like, you don't understand. I need, like, structured eating. For me, that's the best way to get going because I don't think it's a great way to live forever. But maybe for you, it's a great way to get going on figuring this out. You're far better off restricting the evening from a health perspective than you are in the morning.

In the morning, it's actually the worst time to restrict. I mean, this is why I advocate for the sixth moment. There's also a psychological part of that. I think that there's always that angle, too. That's the biggest single. You prep these meals. You have a good choice ready for you. It's like it's easier to make that choice.

Then you're not prepared. You don't have a meal. You're on the go. You've also fasted now for 12 hours. It's like, man, you want to talk about really having a white knuckle some situations like that. And then heaven forbid you have one day that week. You also had bad night sleep. So now you got a bad night sleep thrown in there also.

So like it's just, it's like it's inevitable. it's going to break. Totally. And then when it does, it's just... And I'll say this. Look, if diet was X's and O's, what's good and what's bad, if it was that easy,

there would be no... Nobody would have any issues with their diet. It would be simple. But the thing is, diet is so much less of the do this, do that, here's the right diet,

and so much more of the behaviors and psychology around it. I mean, that's just the fact. You guys, like, if it was as easy as like, let me just get, like, the right way to eat, would anybody have a problem?

No, all my family that love chat GBT would all be in great shape. Yeah. I mean, that was the case because you could chat, you could put in all your metrics and say, give me all the answers and I'll do it. One more warning, one more warning I'll say, this is more common in women than men, far more common, just because our bodies are more sensitive. Fasting repeatedly, even if you're eating enough calories on stuff, does seem to have a stress response on people. And I've had female clients who just did this. and then over time, hormone issues, hair falling out,

like just didn't feel, it started feeling burnt out because it can cause prolonged periods without eating repeated over and over again does cause a bit of a stress response. And you see this in blood markers. You'll see, you know,

catacolamines rise, cortisol rise. And you just do that over time, especially if you combine it with exercise and a busy, you know, lifestyle. Probably not a good idea for most people. Speaking of which, Speaking of studies that people don't just misconstrue, another study came out on GLP medicines,

and it's flying everywhere. And people are just so, it's a little bit frustrating. Study came out that showed that there was a significant correlation between GLP usage and bone weakening. Okay. So now people like, oh, my God, GLP, they're bad for your bones. It's massive calorie restriction. No, man, people on GOP are just not eating enough.

That's very predictable. If you don't eat enough, you're going to lose muscle, eventually bone mass, tendon and ligament strength will go down, hair will go down. You'll notice saggy skin on your face, all the, you know, ozempic face, all the stuff they talk about. It's just because people are doing it wrong. They're hammering their appetite with gLPs and eating a thousand calories a day. And that's what's going to happen when you do that for a long time. I'm watching. I won't name the family member that I have.

I have going through this right now, but I'm watching kind of the, the dark side or the bad side of these GLP ones. I've seen a lot of good examples of, like, we've obviously had callers and we took groups through. And so we've seen like the radical change that somebody's gone through and how awesome it's been and how powerful it can be for people with behaviors and to break those chains and all those things. I don't, I don't know where I stand. I think I argued pretty strongly on the podcast early on that I felt it would be a net positive for sure from it. I go back and forth, especially when I have situations that are really close to me, my own experience, than having like a family member that I'm watching, like just like drop like 60, 70 pounds or whatever. The thing that I'm most fascinated with that I should know better.

I should know that even though I said when I went through it, I took my trainer brain out of it, there's still part of that that I can't eliminate, right? Like, for example, because of who I am and how long I've done this for, I have a healthy relationship with food. So, for example, one of the things that I was so fascinated with the GLP ones, I thought, was like, just no desire for junk food. In fact, I could feel my body craving nutrient-dense foods because I needed it so bad. Like, I felt so deprived.

It was just like all I wanted was chicken, steak, and rice or something that, like, felt like it was of value, like things that were just garbage. One, didn't taste the same anymore, were bland and didn't feed me or feel that. Watching somebody who's had a really bad relationship with food for a really long time, it's wild to see that they still keep grabbing the fire Cheetos. And it's like, and then like on the toilet, like just destroyed and then come back and then try ice cream. And then like and then and then and then not and not eat for a whole day.

It's because the scale's going out. They took the shot, right? They took a shot. The first two days, no appetite. So it will almost eat no food. Then finally day three, they can eat a little something when they finally do want something. Oh, let me try some garbage. And then it's like and then on the, it's battling the all the side effects.

And it's like, how is that not signaling to you? Don't do that. Like go eat and yet still going back and doing that over and over and over. And I forget that I have a better, a healthy relationship with food. So it was really easy for me. Eat, try one bad thing. Notice it doesn't feel good. It doesn't sit well.

It's like all. And then I thought, wow, that's crazy how you just, you crave the nutrition. I know different than a lot of eating disorders. Yes. But if you have people that are just, it's so insidious, they don't even realize it's like, I'm watching it. And coaching to it and still. I'm beginning to think that maybe, because if you look at the medical system, doctors, well-intentioned, but not trained in coaching, almost no nutrition background.

And they're prescribing GLPs to obese people. And I think if you look at that and you look at it broadly and the negative effects of just eating too little, including muscle loss, hormone issues. all those different things, we may end up with a net, like, negative or flat. How is there no, like, standard in terms of, like, like, physicians when they're prescribing this, well, here's why. Having specific, like, you have to have program with this with strange. I'll tell you why. Have to have protein.

And this is, like, this is more of, like, what I'm, like, what it's unfolding to me. Doctors happy. You know why? They're losing weight. Blood sugars down, losing weight. Look at all these other metrics. Like, all these other markers are showing. positive because this person's coming from obesity.

Yeah. And so they're not like, they're not measuring bone density and worrying about it going down. Yeah, and strength and asking about that. They're like, weight is down, blood sugar levels are down, cholesterol's down, like, fat is down, like, oh, we're, keep it up. That's the equivalent of

like a plastic surgeon, you know, like, oh, yeah, I can help you get the weight off. I can help you, like, there's no, like, long-term health benefit. You know what's going to happen? Because they don't think that way. Well, and also just the way the whole medical industry is organized in the incentives, what's going to happen is instead of them, because this is the hard way. The hard way, and doctors can do this, they don't have time. The hard way is, okay, we're going to put you on this, but we're going to start with a low dose. We're going to make sure you hit protein. I'm going to make

sure you strength train. We're going to coach you and follow. They're not going to do that. They can't. So what it's going to look like is the pharma industry is going to come out with more drugs to stack on top of it to help fight. For sure. The other stuff. Anti-bone loss. Yeah. Muscle building. The side effect. Yeah, like all that stuff is you're gonna throw more stuff on top. Well, it makes it even tougher

because I think what is it? Is it it, it's Monjaro and OZempic both are preloaded. Yeah. And so there's no modifying the dose. Yeah, there's no modifying the dose. It's just go up. That's like, that's what the dose that they,

they had my family member on it was just like, holy shit. And you know why that was because when they first put it on it still was eating the bad food and some of that, not seeing fast enough weight loss. So it's like, it up. You know, so wrap it up. And then finally it's like crush the appetite. Like, doesn't want to eat for a day or two. Then finally eats a little bit. When they do eat,

it's something that's not like, it's like, holy smokes. And you're getting this feedback of you go eat the thing and then you're, you're tore up on the toilet. But who cares? The weights going down. Yeah. Like, it just, but knows, knows it's making them miserable and still gravitates. So I know that I said that I did my best to take my trainer brain out and experience that. So I could try and relate to a client as much people. But what I didn't realize until this recent conversation was... You didn't allow yourself to be sick on the toilet. Yeah, I didn't allow myself to be naive to what I was feeling.

And I just went with how I felt. And so in my head, I would go like... Yeah, but how you feel and how you're connected to how you feel different. Right. Right. And I just, I misunderstood the level and the power of how important that is. What we're going to see is we're going to see over the years, because it take a while, you're going to see an explain. of osteopinia, osteoporosis, injuries.

You're going to see IQ drop. You're going to start to see IQ because not enough nutrients, your brain starts to also suffer. It's not going to be good unless people really figure out how to do this the right way. Yeah, it's nourished and brittle. It's frustrating. By the way, I got to say this too.

This is my favorite part of the whole thing, only because there's a part of me that is very, gets annoyed with Hollywood. The whole, you know, What was the movement they were doing? Like body, body acceptance movement, body positivity. Through Hollywood, gone. All those overweight actors and musicians who were like promoting, you know,

healthy at any size and body. They're all skinny now. They're all skinny now. They all went on on GLPs and lost hell of weight. All those same people. Yeah, yeah. Just remind people that Hollywood, they don't give a crap about you. They're just going to say whatever they think they're supposed to say.

Along these lines, by the way, this is good news. So RFK just took a bunch of, so there was a bunch of peptides. I have a list of them here. Oh, yeah. Where they were not available through compounding pharmacies because the FDA came down and said, you guys can't compound this anymore. So for people don't know, you can get GLPs through your physician, brand name, far more expensive, or you could go through like a company like that we work with if you go to

MPHormones.com. You work with a doctor. You still work with a doctor, but they work with a doctor. but they work with a compound pharmacy. So it's the equivalent of a generic drug versus brand name. Yeah. So it's like ibuprofen versus Advil. Yeah.

Same medicine, a little more expensive to go brand name. Same thing. So compound pharmacies were able to make all these different peptides. FDA said no more. So they had to, they banned them for a while. RFK reversed that. So now you can get, again, original BPC-157, thymic, alpha, thymic beta. You can get GHKCU.

You can get up in Maryland, epitallon, KPV, MOTC is back. CMAX and Selanker back Kispeptin, DSIP, all back. Now through real compound pharmacies, through doctors. So if you go to nphormons.com, you can get all those peptides again,

which were, you know, for a while, their FDA regulated pharmacies, compounding pharmacies, weren't able to make them. Good. So it's official now. They're all back. Yeah, you can get them all now.

Wow. That is critical. That is really cool. I was, you know, recently I've been reading this book in these studies on like, anxiety and depression and how community is so important

and how that's probably the real reason why we're seeing challenges. It's not social media. It's not tech. It's replacing these other important things. So I was listening more and I heard something so it's obvious. But when I heard it really was like, whoa, that's crazy. We've confused like breadth of friendships to with depth of friendship.

So like I know all lot of people. I have a lot of acquaintances. A lot of people know my name. I say hi to them. And the data shows better than nothing. It's better than being isolated. But it pales in comparison to having really deep friendship. It's not even on the same. Yeah. And I think, inherently we all know that. Without naming names, the amount of people that we have met in the space that are Instagram famous or YouTube famous and they're surrounded by, you know, you know, millions of people following them and communicating with them. The loneliest people.

Are some of the loneliest people we've ever met. So lonely, a lot of them battle depression and take anti-anxiety medication and, you know, really struggle with this. Yet you see this outward personality online and they're always doing stuff with people. And it's like it's all the... Same is great social life. Yeah. You think that they must have the most social life.

Look at all the things they do and all the people. around them and all. It's like, and then yet when you actually get to know them in person in a conversation outside of the cameras and it's like they just, they lack depth, they lack connection. They just, they don't have any really, they don't have any, they don't have any what they call a really close friend. And it's like, wow, it's so wild. Well, one of the reasons why this hit me so hard is because, uh, I wasn't like that, but it was definitely, I was definitely me. Like in the past, I'd have friendships and I'd have family, but I would only let them in so far. Like you can't, I wouldn't let people in on my challenges, on my struggles, on my real,

like, vulnerable. To the point when I got divorced, you guys noticed, when I got divorced, was 11, 12 years ago, my family was shocked. They had no idea. They're like, what? What do you mean? Not knowing that the last, you know, 10 years was really, right, right, because you didn't admit any of them in. Yeah. And so that's the depth. The depth is like, like, do people really know you? And do you really know them? And a few of those friendships is like, that's, that's, That's worth of gold. What has the, because you've openly shared this with us and told us this before, what is that, what does that practice or training look like for you to work on that?

What does that look like? Yeah, what does that look? Because obviously, becoming aware of it is step one. That's right. I was going to say, that's number one. Yeah, step one is you become aware. I'm this guy who does this. Step two is how do I get out of it?

of that. Like, are there moments where you're like, this is something that I wouldn't share with my boys I need to do this. And it's like, it's uncomfortable. You don't want, like, are you are you, are you consciously exercising that? It's still a challenge. And I think it's probably a challenge for a lot of guys because you don't want to feel like a burden. You know what I mean? Like, I don't want to tell, you know, I got it. I'm going to handle it. I was like my MO. Yeah.

You know, finding faith made a huge difference on that. Huge difference on that. And so now it's much easier for me to communicate challenges and issues and even do it publicly, which actually is funny. Publicly, it's easier for me than in private, which is also a way of kind of putting up a wall type of deal, right? Like I can tell about, I can talk about it here, but then in person, I'm not going to talk too much about it. But it's way better now. What do you think that is right? What do you think that is right there. Oh, I know what that is. If I feel like I'm helping someone else, then I can do it. Oh, interesting. Yeah. Because it's not a burden. You see? So I can do this.

Still feeding that ego side. Well, you'll reveal enough, but then they're not going to keep digging. Well, they also, they can't give any feedback. That's what I mean. They're not going to keep, like, prying getting out. Well, it's not just that. It's the feeling like a burden part. Like, I could do it with clients. If I, like, if somebody comes to me with, like, a eating disorder, uh, early on, I found if I shared that I struggled, it's also, I feel like I'm helping them. It's also self-serving the ego versus true vulnerability. Well, true vulnerability would be putting yourself out there with you, send an uncomfortable situation with your friends. Doing it to help others is that makes my ego feel better because I'm helping others.

Yeah, I guess you could put it that way. The other way to think about it is real vulnerability means you get, I, I'm not helping you in any way, shape, or form. So now I'm really vulnerable. Yeah, yeah. Yeah. You know, like, okay. I have no value except for the fact that I'm struggling. This is hard. I'm struggling with this. Yeah, right. And now you've got to rely on someone else. Yeah. You know what I mean? Well, especially like you said with men because it's like, you know, you don't want to admit like all these things that are failing.

Yeah. You know, and that's a really hard thing to come forward with that without any other, you know, sort of context of how you're fixing it or how. That's right. That's right. Because that's always me. It's like, well, I'm working on this and I'm going to fix this show. Totally. Yeah.

I think a lot of guys. I'm just like, oh, man, I'm really getting, you know, I'm sucking at this. Yeah. I think a lot of guys can relate to that. By the way, doing this, I think it's important. You have a wife and you share with her. But this is also a natural thing for a husband that you don't want to burden your, like, let's say you're the primary breadwinner.

I'll give a good example. You work and your wife stays at home. And, man, you're struggling at work and you're like, oh, my God, I might lose my job. I think it's honorable to not want to burden her with every one of those problems because now she's stressed out too. You want to try and make her feel secure. Well, I also think that's one of the places we're real, real value relationship with other men coming.

That's what it says. You get to, you and I have a beer and you're like, bro, I think I might get fired this week. Yeah, that's right. That's right. And you and I talk it out. We work about it. 100%. Yeah, yeah, yeah.

You're still a rock when you get home. Yeah, that's a thing. 100%. Yeah. I was having that discussion with somebody and they're like, oh, yeah, that's. Because you're right. Bird to your wife with every challenge at work.

And now she's at home with the kids. And she's like, probably, like, you want to protect them a little bit. Yeah, yeah. Yeah. Well, no, no. I mean, the flip, I think, is true in her role. Like, her burdening you with all the things that she's doing at home while you're out doing the breadwinning and the money is also. It's important for men and women to have friends at the same.

Again, that's the relationship with she has with her girlfriend that goes, it's like, oh, my God, the kids today, they were this or that. It's like, last thing you want to hear when you're almost about to get fired from your job in the middle of the day. You're like, you oh, my God, my son, your son just did this and broke the windows. It's like, it's not like, I mean, it goes both ways. Yeah, you're right. Yeah, yeah. I didn't think of that. That's why there's got to be value.

There's value for both sexes having relationships with people. I think the, the next layer of complexity is like healthy, good ones. So it's like, that's like first. Yeah, that sucks if you have toxic. Yeah, because then it's like, because then that's the other layer to this is that it's already important to have those. But then you also want good. And so I was always, this was an area that I did. didn't struggle in. I've always had a network friend. But what I've realized if I got older is

how I've curated that circle. So I didn't have a problem. I'm very open. I'm very vulnerable. I'll share, I'll share that stuff. Probably it has something to do with being raised by a mother and I had that more of that feminine energy. So I'm okay with doing that. But also having men that weren't going to pull me up and push me to be better versus more like, oh, man, yeah, that sucks. That's bullshit, dude. Or F her, you know, like, you know, like, that's not helping. You know what I'm saying? That's not making me better or really good.

So being able to curate that circle, that's why I mean, I really do believe you're an average of the five people you spend the most time with. And so. You know, it's a good example of that. It'd be like, if I was hanging out with a bunch of, like, meathead, body dysmorphia bodybuilder guys. That's my friends. And then I go to them like, guys, I think I'm overdoing it with my workouts. And I think I'm just, I have a bad. No, bro.

Go after it, bro. Be disciplined. No, that's such a good point. That's such a good point to bring up, Sal, because when we're young, especially in our like teenage years and young adult years, you tend to gravitate to others who have the same insecurities and bullshit. Sure. And then you form these bonds that you have.

And so this was me. Like I, like I formed bonds and loyalty to a lot of other men that, you know, that, you form. struggle with all the same insecurities and issues and bullshit. And so we're all stuck. They commiserate. Yeah. And you don't realize it. And then you justify it because like, oh,

that's my boy. We got into like at least five fights together. And he's got my back. And like, you know what I'm saying? Like he would die for me. Like, that's why Goodwill hunting resonates so much with me.

That's like, it's all loyalty. Yeah. It's all, it's all loyalty. It's like you've built this like this family unit. But it's, it's based and rooted around these insecurities.

You know, it's a good bulwark against that. So I learned this from our church. We have groups that we go to. They're really good. The church I go to has got really good communities and stuff. And they said, and I think this is brilliant. You need to have other men in your life,

but you also need to have men that are in a same life stage, similar life stage. So you've got young kids, you're whatever. You want friends that are like that as well. You also want older male friends who are retired. Wisdom. They've raised the kids. They've gone through all that.

And then you want men under you that you can mentor. And they said that that combination is the best for being vulnerable and offering help and stuff. And I'd add to that too with like if you can do that and then find things that that are different that you admire about each of them. Totally. Like I might have my friend who like just has lots of spiritual wisdom and he's older and he has his, I love that. And you can learn from that. Yeah, I can learn from that. Then I have somebody who's just fiscally super responsible and done really well for him financially.

Then I have my, you know, founding. their friends. It's like having a diverse group and seeing characteristics that you admire about those other men. Totally. Because you can also have that too. Because there's, I have, I have really good close relationships where, you know, maybe that friend, there's certain aspects of him that it's like, that's not something I want to get

from him. But they have other aspects that I admire that I go like, well, that, I do admire that part. You try to steer the hangouts around the aspects of like. 100%. That's how you really start curating that. And I, too, I always gain. it based off of like, you know, is this filling me up or is this draining me down? Yeah.

And like that's after I leave the hang out, it's like, okay, well, I have to evaluate that. And what was that? And so then you kind of start to create a better environment that brings out more of the positive. I remember as a young dad because, you know, I have older kids. So at one point I was kind of a young dad. And I'd have buddies that were still single. And they were the worst for any kind of advice or anything around that because they didn't understand.

They had all the, quote unquote, freedom in the world or whatever. But being friends with other younger dads was great because they're in the same thing. They have the same priorities. So. Now, you guys are, imagine you're coaching your young, you know, teenage sons that are getting into being young men and young adults. And this is starting to click for them. They understand this. And they might not be there yet, but they're starting to.

And they go, well, how do I do that, dad? Like, how do you coach them to curate that? what does that look like? Because I know that's what, when we talk about things like this, I get DMs all the time about that. It's like, okay,

I get that this is important, but like, and a lot of people think of it as like, it's this breakup. Like, you know, I realize these are my toxic friends that we,

you know, that we grew up in high school together and stuff like that. And I need to evolve past that. But they have, they really struggle with it. So what do I have to have a breakup conversation? And then how do I get that circle?

It's a lot like our nutrition conversations where you're seeking out, you know, better nutritious food. Like, I'm seeking out better friends that can mentor me or have something to offer. It's even better. And it's like it just naturally starts to gravitate more of your time. You're not completely disregarding, you know, that friend group.

And maybe there's some value still there. But then that's where you look at that friend group, like, well, how can I create and foster an environment where, you know, the best aspects of them, you know, I can enjoy with them. But, like, I'm not just doing it as frequently as I was. Right. I love that. I love the idea of giving that analogy, like how we coach people with nutrition instead of thinking about cutting out. Add more. Yeah. Add more to where it's just, it becomes a small amount of your time. And then that time is focused on maybe the connection that you have with them. And the other thing, too, with teenage boys is oftentimes the older mentor. It can be dad, but oftentimes it's a coach. Like really good coaches do a good job of mentoring younger men. It could also be a pastor. and then mentoring younger guys, which you could tell them specifically,

hey, go get a kid that's two, three years younger than you, wants to play your sport or whatever, and coach them once a week. This is an unlock for guys, by the way. You take a young man who's struggling and you put them in charge of other younger men, and they tend to rise up. I remember learning,

I had a client years ago who got sent to one of those camps. He got caught smoking weed a bunch and his parents sent him off to one of those camps. and he was just, he was struggling. He had no direction. He was a good kid, but just no direction. And one of the things they did with him was they put him a charge of a group of six younger guys. And he just rose to the occasion of suddenly became this, like, great leader and just totally

became a better person. Responsibility now. Responsibility. I think there's also, too, like, there's a lot of value. And like, we're always trying to, like, measure our time and value of dollars or something like that. And, like, so many young men that I talk to are afraid to go add value to somebody else. life without getting some sort of financial exchange for or something. So it's like, dude, if you see

someone that you admire in business or something that they do. Ask them to work for free. Yeah, exactly. Like, you know how valuable that is? Like, like, find a way to add value to their life with asking nothing in return because the value is getting close to that person. Totally. The value is being of value to that person because then that person will want you around and be okay with that being around. Like, and that may means doing hours of stuff, you know, on a daily or weekly basis for free for this person, but the wisdom that you gain will pay itself tenfold in your life and being okay with that. We're always so caught up and like, well, how much am I going to make? If I go do all that stuff for him for free, is he going to pay me or should I out? It's like, no, like,

just gets you in the room. As if you're not getting any value. Yeah. That's insane. Yeah. That's crazy. All right, I'm going to go in a different direction. I don't know if you saw this, Justin. Did you see the CIA declassified documents that came out? More? Listen, this is, bro, people are posting the funniest memes, and it's like a conspiracy theorist. And they're like celebrating or like kings, because they're just right all the time right now. They're all right.

More. Every single one is coming true. Declassified CIA files reveal that under President Lyndon B. Johnson, the military sprayed chemicals from planes, also known as stratospheric aerosol injections to modify the weather. Uh-huh. So. So Camtrail.

Yeah. That was funny and like, oh, you're an idiot. Tinfoil hat. Loser. Oh, man. You know what's funny, too? Because my cousin, my cousin, he likes, he gets all into this because my uncle was like this. And my uncle was really smart.

So he wasn't like, wacky conspiracy stuff. He'd like get into it. My cousin was taking, he lives up in Roseville, right? And, you know, California gets super hot up there, sunny. And he was taking pictures. And he's like, check out this guy right now. Super clear. And then you see planes going across and you see the con trail or whatever.

And then he was taking pictures of it. And those contrails were spreading. Next thing you know, the whole sky is hazy. And he's like, that's not a contrail, dude. He's like, that's a chemtrail. Why are they doing like total crossing patterns? So they like blanket one entire area. What's the thing?

Like, come on, dude. Dude, what's happening, dude? Yeah. Aren't there other files that are supposed to be coming out this year too? Like more JFK stuff or another conspiracy? I can't handle anymore. I need a break, dude. Stop releasing them.

Let me just chill for a second. That's sort of the. They may as well just dump it all right now because the fact that all the Epstein stuff came out and like we're just like nobody's in jail. Nobody's like it's just like, why not just throw it all out there now at this point? Like just I'd heard there's like so there was like something like 4.9 terabytes of whatever that they've released. Yeah. But there's like a hundred terabytes still. Of just Epstein.

Oh, just Epstein. Well, I told you guys that Epstein stat that I heard that if you were to stack the emails on paper, one, one email. on time on top of each other. It's taller than two Eiffel towers. Oh, wow. I mean, just think of that by the way, did you see that they, all the emails, there is a period of time where there's no emails that are redacted.

The 9-11 time. Right around September 11th. It's convenient. Right before, during, and right after. Did you, did I send, I'm pretty sure I send Justin this stuff. I send Justin all this stuff more. Why, do? I like it too.

I know, I'm sorry. I'll start to you too. The interview of the guy, there was like, suppressed interviews from the firefighters that were in the building that said they saw explosions go off. Well, it's funny because, like, you know, when they heard it happened, it was, you know, I was watching the news. Like, like, big time. Like, and I was sitting there and you, there was actually interviews that were like very controversial that they, live and they never showed. That's what I'm talking about.

These were, these are, these guys are like covered and just walked out. And they're talking about many explosions going on. They're talking about explosions and like how it was like very much like, There's no way it would just randomly. Well after the plane. Yeah. Especially the other buildings that they would just collapse like uniformly like that. Didn't they find, there's no way.

Is it thermite? Is that the name of the, didn't they find a bunch of thermite in the, you know what that is? No, it's what melts steel. It's a compound that burns so hot. Yeah.

They use it for demolition to melt, to melt steel. Yeah. I know. Yeah. Oh, man. And at this point, it's like if you get all this release, there's just people out there that they just will resist it.

They don't want to hear it. And they're still going to push back and be like, oh, this is all fake. I'm so like it's just baffling to me like what what like how do you decipher and determine what is true now that's just it for people like that we've been gaslit so much that the common the common theme that I'm seeing in like my family and friends that don't go down the rabbit hole or like it's just like oh I don't even know what's true that's right it just just they just like so they hear some crazy thing that's came out that proved a conspiracy theory true

and they don't, they're just like, oh, well, it's probably AI or something. That was a psychological tactic in the Soviet Union is they would constantly change information to the point where people were just like, I don't know what to believe. That's where we're at right now. When I talk to somebody who doesn't follow any of it

or isn't into it and you bring something up, it's like, yeah, is that just another one of those things, though that's not like, they just dismiss it. My favorite, my favorite part of all the September 11th thing that I always am so fascinated by was one of the most, most surveyed places in the world with audio recording security is the Pentagon. Remember, this is like the central hub of intelligence and defense of the United States

government. It's surrounded by cameras, okay? Like, for sure. There's no way you're going to sneak in. They're just surrounded and we don't have a single video of the plane flying in and hitting the side. Such bullshit. We don't have a single one.

and they confiscated all the security cameras from like the 7-11s and stuff around there. We don't have a single... The only video they show, you can't tell what it is. It just, boom, blows up. There's no more video. I'm like, you can't tell me

there isn't a, like, there's a recording of how many birds flew by that building that day. I guarantee you. They have, the whole place is surveyed like crazy. There's people out there that want more government. It's just, it's just mind-boggling to me. It's disgusting to think that one of the most horrific things

that's ever happened in our history was done to ourselves. Maybe. Or we just don't know. I mean, that's, that's, that's, that's, that's so, uh, evil. Yeah. So evil. Yeah. And, and, and so bad to think that.

But again, like I said, the people that are close in my family that are just like, who knows? Who knows? Yeah. It's just, it's, it's like, tune it out. You like, you tune it out and you're just like, just, I mean, and I don't know if that was always the strategy. Like, maybe that was the strategy from day one was just like, eventually this is there

going to be so much. It seems like that's the strategy right now. Yeah, it does feel like that, right? It feels like any skepticism that's going to go against, like, you know, some push agenda or whatever. It's like, you know, the only thing they have is to make you look crazy. Listen, why are they releasing? First, we get Epstein emails and they're just, boom, tons of them. And it's crazy stuff.

Simultaneously, CIA declassified documents are showing we were definitely trying mind control with psychedelics and drugs. We were definitely engineering. Even before M. Yes, before. What was that? Operation artichoke. Yeah. So that was even before, like, I even knew about.

That's declassified. Oh, and, oh, yes, we were bioengineering ticks to spread disease. Oh, and yes, we are spraying cameras. All your hunches were actually 100% true. Oh, and yes, aliens are real. And it's like, boom, boom, boom, boom, boom. I think that's the strategy right now is to make us go, I don't know what the hell to hell of believe.

Right, right. It's all so crazy. Can we talk about Bigfoot finally? I didn't wait for this. What did you say that when we were walking? There's hell of siding the Bigfoot right now. See, now, this is what they do too, though, right? This is where it gets fun for me.

I'm like, this is what they do right here. Then they throw some bullshit out there like that. You're just like, that isn't true. And then you're like, no, right now there's like a huge amount of reported, Doug, look it up, of Bigfoot sightings right now that are happening. That's exciting. That's exciting. By the way, you know one of the main theory, you know what's funny about Bigfoot? There's a big theory that Bigfoot is an interdimensional.

Yeah. Yeah. They're just, yeah, they're trying to figure. out why he disappears. Why he's so good at hide and seek. Yeah. Like this big animal that's supposedly, you know. Can't be super fast.

Yeah, it can't be super fast. Like, you know, it's in and out. And so, yeah. Doug, what do you get over here? Yeah, so a lot have been reported early this year, most notably in northeast Ohio, which I never thought would be the place you'd see Bigfoot. Yeah, dude.

Yeah, where several residents and a sheriff reported a seven to eight foot tall, foul-smelling creature. and then there's been additional sightings in California from March. So, yeah, it seems to be a thing right now. It's always northwest. Let me see if I can find more details here. Bro, isn't it by where you're at? Do you know Runyon Canyon?

Where? Runyon Canyon. We have a big foot museum. You know that right? Yeah, like down the street. Oh, also San Bernardino County. So. There's a lot of sighting.

But we got Wisconsin, Pennsylvania. All these iPhones, you would think we would catch some footage, no? I mean, they have some, but, you know, it's so skeptical. I remember the last one I see it was like totally like a guy to costume. Yeah, I totally. We even have Florida and Texas, you know, reporting. You know what's weird, by the way, Bigfoot and aliens have some, some interesting things in common. What?

Like, yes. So aliens, when people have encounters with aliens, they report a foul smell. Yeah. Often a sweat drug or wet drug. dog type smell, which is the same kind of smell that people refer to with Bigfoot. I did not know that. Do you know what else has a bad smell, Adam?

Oh, what? Demons. You know what else is interdimensional, Adam? Demons. I don't know, bro. I don't know. You ever see that meme with the information aliens? Aliens.

This is going to be one with Sal just like, demons. Once I debunked his carbon dating, now everything's on the table now. Everything's on the table now. Oh my gosh. I can't wait until we have. Reality's getting flipped upside out. Yeah, we got Stephen,

Stephen Meyer will be on at some point. We're supposed to be having a schedule. Come on. He breaks down all the science of that stuff. I'm actually really excited. And I tell you what, bro, you were right. But you couldn't sell it. You just don't know the science, dude.

This was how Adam sold it. This is how he sold it. Were you there? I wasn't there for this. That is the beaker. Did you see it? Did you see a dinosaur? You're mixing it in the lab?

I'm going to have to go back and listen to that. You got to sell it better, dude. Right? Hey, this is me as a trainer, too. Like, I read the science. I understand it. Get me to regurgitate it perfectly. Just listen.

That's why I tell my class, just trust me. Just listen to me. Just listen to what I had to say. Sorry, bro. I know. I should know that by now. Like, I know. I read the books.

I saw it. I heard the data, but I could not regurgitate it for you. Like, that's your skill, dude. That's, that's you read something one time. You tell me what to sell, dude. I'll sell. Hey, speaking of selling so

we're this episode sponsored by Viori and I gotta say something dude I was going through my closet by this point 80% of my closet is Viori right we've been sponsored how long we've been sponsored by them good eight years I think

is it eight now probably more actually bro I got stuff probably since 2017 that is at least I got stuff that's like seven or eight years old yeah from Viori I've washed them hundreds of times look Brent it's the longest yeah I still wear like my old stuff

they just don't go they don't get old They last a long time. Do you know, I don't know if you get seen, I've been wearing the, if you go back on some of the episodes, I've been wearing that the jacket. I don't know what you call that. I wish it's, it's like the lightweight black one I have. That's a Viori jacket. That's a button up. Yeah.

It's like a windbreaker or? Yeah, yeah. It's like a windbreaker material. Love. They have a bunch of new stuff. Love. Yes. Oh, they're raincoat.

Dude, I don't know if you guys have seen that one, but I wear that one all. It, dude, it's so lightweight and perfect. And yeah, I always forget about that. and then it rains. I'm like, oh, yeah, I have that. I love that they're, like, branching out in more style stuff. It was, it was very just kind of athletic-leisure-wear focus. Oh, no, now it's like. But I feel, I mean, I mean, they got into snow gear and stuff like that. They get in a rainjackets like that. This kind of windbreaker vibe. Like, the flannel. No, they got a lot of the cast up there, Doug. I want to see what it's called, uh, what Adam has because, uh, yeah, let me see if I can switch. I, I bought the last one in the store when we just did it, we did a shoot for them. Oh, that's why I just recently. Yeah. And, and. And every time they get me. You leave with hell of stuff.

Who'd you guys come up with this? Yeah. They get me every time I'm in there because there's something new that just got dropped. To the party. Are you pulling it up right now, Doug? Yeah. I'm trying to get the cast. What's the name of it?

I don't know which one you're referring to, exactly. You haven't seen me. So many jackets. You haven't seen me wear it? I probably have. It's got like a collar. It's got a collar to it. It buttons up.

It's lightweight. The wrist have like a, like a, like I can Velcro, tighter or loose. Like it's. Yeah, let me see if I can get this to cast up here. Yeah, they come, they've got really, but I was, what I will say this. This is what, and thank God they've been with us for as long as they have and stuck with us for this long. I'm terrible at remembering all the exact names of, of all the gear. So it's like, I know what I like, I know what it is, like, I know what it is for my, like, when I see it.

Potocino. But when, yeah, yeah, yeah, when I got to drop them when someone's like, what are, I'm like, Sundays, they like Sundays. Yeah. Sunday joggers. I know those. Yeah, yeah. Well, that was my first favorite with the Sunday joggers.

I've got, I must. What's this one? That's the seaside sweats. Oh. Yeah. Seasides. That whole sweat line is amazing. Yeah.

Sweat shirts. Do you got any suggestions of what it might be called, Doug? I wish I could. You don't even have a guess, huh? I don't even have a guess because, again, I'm trying to get through all these different. That's right. Well, I put it in the show. Is it considered a shirt jacket?

It's a jacket. We'll have, we'll make sure the editors find it and put it in the, uh, yeah, I can't tell you. I mean, I see one. It's called the Coronado shirt jacket, which is a button-up jacket. It's almost like a collar? With a collar. That might be it. It might be it.

Coronado shirt jacket, Adam. I mean, I'm looking really quick right now to see if I can find it in the short of time. This is men. We'll just go with that. Coronado shirt jacket. And everyone was like, that doesn't look like the one Adam was wearing. It is a button. Let's keep talking about 9-11.

No, no. I'm always like, oh. We gotta be careful, dude. Although, hey, conspiracy theories. Do we? They're crushing right now. They're like 10 and 0 or something like that. I think they're undefeated on that third rail.

While you guys are looking, while Doug's confused looking this up. Yes. What do you think the next, let's bet some bets? It's a V1 coach jacket. Okay, V1 coach jacket. V1 coach jacket. All right. What is the next conspiracy theory that will be proven right?

Wow. Wow, there's so many. Yeah. I can't think of it. What hasn't? Tell me what's on the table still. That's literally where I'm at right now because I think they've all been proven right.

I think the power. So I got one. So the pyramids, you know, the theory of it being an actual source of power plant. Yeah. I think that one's going to be the next. I got one. All the COVID stuff has already been. Well, that's already, yeah.

We don't know that was bullshit. Just going to make people super angry. Everybody relax. I'm about to say. Just calm down. But they did. They took. they took a bunch of AI

AIs. I'll read it to you guys and what they did. And they put in a bunch of data. They took Super GROC, ChatGBTGBT and Google Gemini. And they gave them, fed them a bunch of data and studies. And they all concluded that vaccines cause autism. That's what the AIs did. I hope that doesn't come out true, you guys. If that does, that'll be terrible.

That's such a hot topic. It is. It is. That would be brutal. But if that comes out, by the way, who knows if they're right or whatever. But if it comes out and that's proven, oh, my God, that's going to be really bad. Really bad. How, what, what data they were scouring?

Is it just a correlation, though, would they put there? I have no idea. Yeah, like that's... I don't know how AI does it. Yeah, I would imagine what led to that, you know, quote-unquote conspiracy theory, if you want to call it that, is that there was a high enough correlation. that people started connecting those saying that so there was all right i mean i think the human mind had already figured out that there's there's there's there seems to be a correlation there

there must have been a release of a lot of data because they do internal studies all the time with these um medications so analyzed a 82 page study is what they did and they they concluded this is what the AI devices concluded there you go douglas that's the one yes that's nice i have mine and mine's like a charcoal color yeah it's sick dude it's really cool i didn't there was other colors. I'm so getting other colors. Look at that, dude. Yeah.

You should be a model for them, bro. Stop it. You're gonna have a face like that. I don't have that look, dude. I don't have a jaw line like that. No, you ever see it? Hey, show me a model's got a fat face. Yeah.

Models don't have fat faces. You know what? You kind of, that's weird. That's true. You're like ultra-handsome fat face, though. Yeah. How does that work? Thank you.

Good job, dude. Yeah. You got to look confused. Like, where is he looking at you? Yeah, yeah. I don't have the jaw line, dude, to be a model at all. Or the luxurious hair. Justin has that.

I don't know. Yeah. I'm not a model. Zbiotics is the world's first and only pre-alcohol drink that actually works. Remember, this is genetically modified bacteria. Okay. It's patented. And what this bacteria does when you consume it, it's probiotic, is it breaks down

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How are you? Hello. Hi. Good. How are you? Good. How can we help you? First off, I want to thank you guys.

I really enjoy your podcast. And I've learned a lot. Awesome. All right. Thank you. What you got for us? So I'll just jump right into my question. So my question is, how should I train during pregnancy and before getting pregnant?

What should be the goal? during this time and what can I expect. So for a little context, I eventually want to cut in reach a body fat goal of 20 to 22 percent. I'm currently 5'1 and around 130 pounds with a body fat around 28%. I eat around 2,300 to 2,500 calories per day. I did a reverse diet at 25, I got up to 2,500 to get my period back. And I've had a consistent period the past three months. So after having my first baby, I had a tough postpartum. I had an unexpected C-section and lost a lot of weight afterwards. I was around 118 pounds postpartum. I didn't have a period even after I stopped breastfeeding and finally realized I had hypothalamic aminorrhea. So I cut back on activity and I increased my

calories. I eventually got it back one and a half years after giving birth. I've been at maintenance and while I really want to try to work towards my body fat goal, I know I shouldn't try to cut right now. My husband and I want to start trying for a second baby in the next couple months. Should my goal during this time be maintenance? Can I expect to make any gains during pregnancy? Yeah, good question. I see you wearing scrubs, by the way. Do you work in the medical field? Yeah. Awesome. What do you do if you don't let me ask him? Yeah. I'm actually a dentist.

Okay, cool. Very cool. And I wanted to ask that question because it seems like just based off of not getting your period and kind of what you experienced before, that you probably veer more towards stress and do rather than rest. Is that accurate, would you say? Yeah. Okay. So for people who, for people who are you, listening, hypothomalic aminorea is a result of typically it's too much stress, not enough eating, and so your body just doesn't want to be fertile. So what you did during that period is you probably did less work and ate more, and then the

period came back. And now you're saying you got it back for the last three months. Yeah. And also, I have a history of an eating disorder. So I think even though my body fat percentage and like even my weight was probably like at a, like could be a healthy. number, I think just given what my body's been through in the past, too, maybe it's a little more protective.

Yep, I would agree. That's a really, really good observation. Yeah. Yeah, very good observation. So your body fat percentage is actually exactly where you want to be to get pregnant. So typically mid to high 20s is where you'll see the best fertility. If you're trying to get pregnant right now, there is no fitness goal. Yeah.

You're just working out. Now, if you get stronger, that's a good sign. Yeah. because that means you're eating enough. So if you have to have a goal, the goal I would have is to get stronger in the gym. Muscle preservation. Yeah. So because getting stronger typically means I'm eating enough.

My stress is okay. I'm getting good sleep. So if you need a goal, it's to get stronger. And I would start back up on the slow reverse diet right now. Yeah, I keep them calories around 2,500 for sure. $2,500 in a three-day-a-week type of training program or like a, a Maps 15 type of protocol. Either one of those two programs with eating 2,500 calories should keep you in that good place. Yeah, I like Maps 15 a lot, especially with the workload that you

probably have and the responsibilities that you hold. Plus, your first child is what, year and a half old? Yeah, he'll be turning too soon. Okay. So you're still... Get your hands full. Yeah, you still got your hands full. So it takes a little while for that to slow down. So I would go Maps 15. I would continue to reverse diet. And then when you're pregnant, the idea is for exercise is to maintain good pain-free mobility and health. And so Maps 15 would remain to be the best program and walking. And you want to listen to your body, as you probably already know, first trimester sometimes really sucks.

So if you can only do a little bit, then do that. if you can't do anything, then don't do that. And you're just listening to your body the whole time. Postpartum, once you get cleared, depending on the situation, now you're looking at Map Starter. And that would be the ideal program postpartum. By the way, what I'm telling you isn't just the best advice for fertility. It's also the best advice for overall fitness and health.

Yeah. They're actually both the same. Because if we go opposite of what I'm saying, not only will you reduce your chances of getting pregnant, you'll also prolong the amount of time it's going to take to quote unquote get back in shape and all that. So it's actually the same thing. And I'm only saying that to sell you,

by the way, what I'm saying is true. I'm not making it up. But I'm only saying that to sell you on this because you probably have a tendency to go, yeah, but I want to get to do more. At the same time. Yeah. That's right.

Yeah. So what you're saying is I can, I should keep increasing my calories right now. Are you at 2,500 right now? Yeah. And I mean, I think just give or take the type of day, it's right around there, but I can eat anywhere from like 2,300 to 2,500. And it seems like my weight is kind of stable.

Yes. You're probably in a good place right now. What's your activity like throughout the day? How often do you, like how many steps? Have you ever tracked how many steps you're at? I'm at like 10,000 about a day. Okay, you're moving pretty good then. Yeah, I'd want you hitting 2,500.

That would be kind of the goal. Consistently. Yeah, consistently hitting 2,500. Okay. Yeah. So should I try to bump up like my calories and I guess intentionally made a bulk to get stronger? I would let your body tell you. In other words, I would, the goal would be to hit 25, follow the training program and try and get strong.

if you start to build muscle, you'll feel an appetite increase. And if your appetite increases, feed it whole foods and go ahead and let your calories come up. But you also might be at a pretty good number. 2,500, 5-1. It's not bad. It's not bad. It's a good place to be. You're at a healthy body fat percentage.

You're probably in a really good place to kind of hover. So I'd hover right around there. But if my appetite increases, because I'm on a good strain training program, I'd let you go up 26, 2,800 calories if you feel it. But if you don't feel it, I don't need you to stuff yourself to get over that. But I wouldn't go below. Yeah, I wouldn't go lower. Yeah, I wouldn't go lower. And especially because you just got back your period, which tells us that you're moving in the right direction. Yeah, we definitely don't want to try and restrict and cut from where you're at. No. You want to,

eat to where you're satisfied. I think you're at a healthy place at 2,500 calories. If your appetite increases, it's probably because you're starting to build muscle on the program. And then I would say, go for it. Bump your calories a little bit. Okay. During pregnancy, do people still get, like, can they still get, like, can they still get, stronger during that time? I mean, you can, but that's not the goal, right? So in other words, if I'm training you through that process, it's we're following the same program as that you were doing before you got pregnant. And a good goal for us is like, if we were able to maintain that strength through, that would be an awesome win. But I'm also listening to your body. Like, if you came in and you saw me and you're like, oh, Adam, I'm just didn't get the greatest of sleep.

I don't feel great. I'm going to back off intensity. But if you're feeling great, we're going to keep going along the way we're going. And I've had clients train literally up until the week day popped a baby out and maintain their strength that they did going into pregnancy. But here's what you should expect, though. You should expect the first and third trimester to not be as strong. Typically first trimester, which may be experienced, not all women do, but typically nausea. I'm not getting enough food because everything sounds gross. And so you're feeling kind of weaker. Second trimester, you know, they call it the honeymoon trimester. I'm feeling great. I'm strong, all good. Third trimester, especially towards the end. I'm out of breath.

I don't have the energy. So I, so, you know, maintaining strength is a gift, uh, during pregnancy. Uh, getting stronger is like a blessing. Just remember this. If you've, if you've been listening to show long enough, you've heard of say this, uh, to maintain the muscle you built takes very little. So if you, if you do a good job right now before pregnancy, like as you're trying to get pregnant, like building muscle and staying fit, staying healthy, when you, you're, if you're get pregnant, the amount of training and volume you need to maintain that muscle is very minimal. It's like one seventh. So imagine how much you can still scale back during pregnancy and still keep a healthy, strong, fit body.

Actually, to go off of that, is it okay if I ask one more question? Yeah, so with this first, with our first baby, like after my surgery, it felt I had to build from the ground up. Like I started, I did pelvic floor therapy. It was body weight. So like in that time, I've come a long way. And I lost all that weight, including a lot of muscle and strength. I guess is there any, if, if I'm about to do that over again, like, I'm almost nervous to have to do that all over again. Is there anything, any tips or like things I should keep in mind or what I can do differently? I know looking back, I'm like, I definitely could have ate more because I mean, that's how I lost my period. But if there's anything. else. Well, I mean, there's a... Going into, going into it or after it, are we talking about, like, what you can be doing right now? After.

After. Oh, well, after what you did with Pelham floor stuff is going to be crucial again. Yeah. And Lisa, I'm going to say this, like, it's, there's so, the information that's out there for postpartum fitness is some of the worst I've ever seen. Um, what you, what they tend to advertise is, you know, you get back into shape, you know, six months postpartum. nine months postpartum, here's the reality.

And you're probably experiencing this, even as someone who exercises, it takes like two years to feel like your old self. Like that doesn't mean you weren't progressing the whole time. But like it takes a while before you're like, oh my God, I feel like my old self. And then boom, I'm pregnant again. It's typically what happens. So you give yourself a little grace.

It's a radical change on the body. Now going into, you know, giving birth at a healthy body weight, feeding yourself well, being strong, the odds that you can have vaginal delivery, especially after having a C-section goes, it's better. It's much better. And then there's other stuff that you can look into, like really good doulas seem to increase the odds of vaginal delivery and stuff like that. But go into it, well-fed, healthy, don't try to get lean, don't try to overdo it. You're just taking care of yourself. And then postpartum, you know, it sounds like what you did was okay, and it might take a while. You might happen faster. So second pregnancy, second birth might be

way better. My wife had a radically different experience the second time around, much better. But the expectation is just what we tend to get from the fitness influence are so crazy wrong. It takes a while. Okay. So it sounds like it's just kind of unavoidable. Like it's just hard. Like you have to kind of work from the ground up and build back up and go. And here's what's going to be difficult. I don't know. Have you heard me talk about my experience with Katrina when she, when she got cleared, you're going to feel like you can do more. And I was constantly telling her, you don't need to. Like we're staying in a MAP starter. So she wanted she, after like two weeks of MAP starter, she's like, I want more. Let's get back to MAP. And I'm like, why? You haven't done anything for six weeks, you know, plus. Like it's your body, very little it will take to elicit change. And so it's like doing pelvic floor exercises, doing MAP starter is a number. enough of a program and volume to progress your body over the next three months. And so it was really difficult for her to get that.

Now, after a while, she put it together and was like, okay, she'd listen to me. But it was, I know what it's like. You'll feel good. You'll start to feel good and you'll want to do more. The proper way is probably what you did, which is pelvic floor stuff, then start to introduce exercise. But when you're coming off a layoff of six, eight weeks of no exercise at all and also giving birth, you don't need to do very much for your body to start.

start to adapt and change in the right direction. And in fact, doing too much will only set you back and you take longer to get to where you want to be. Yeah, there's also too, because C-sections are so common, we tend to think of them as like a minor procedure. That's a big, it's a big surgery. I mean, they cut right through lots of different, you know, core stability, core muscle. So if you have another C-section, you're going to have to add, you'll add some time to that for sure, which you've already experienced. So just keep that in mind as well. Right.

Is the goal of like a body fat percentage, like 20 to 22 percent, is that realistic one day? Like, do I need to like just like redefine and like, you know? No, no, 2022. Redefine postpartum, okay? Once things start to settle and you start to feel good and you're healthy and your babies sleep in and then you can start chasing it. but the ideal healthy body fat percentage before, during, and after pregnancy is actually mid to high 20s.

It's not low 20s. Low 20s is like fitness. I look good in bikini type of deal. But when it comes to like, you need a little bit of that cushion. It's also tends to be, if you're fit and healthy, I should say,

that's the context. It tends to give you better hormone profile. So that's, you kind of want to stay there for a little bit and maybe not chase getting leaner until much later. Also keep this in mind, too, which we always try to communicate is 25 to 27 percent looks different with more muscle, too. Sometimes we get this arbitrary number of like, oh, I think that percentage is where I would look this way. It's like, I bet if I put 10, 15 pounds of muscle on you right now, same body fat percentage.

You would look leaner in. You would look different. You would look more shapely. You would have, you're, so a lot of times we get hung up on like a body fat percentage. and we're far healthier and better off trying to build more muscle on our body. And then you can carry yourself at a higher body fat percentage and still have the look that you're trying to achieve at 2020. So don't get hung up on a percentage of a number per se. You're in a better place, eating more calories, trying to build muscle.

And when you come out of the baby, you do that slowly and focus more on that. Focus more on getting a healthy metabolism, building muscle, getting strong and taking your time and listening to your body. And like, you'll get there. And if you absolutely want to get to this, like, if you were my client, you're like, I want to see what it looks like, okay, we can get down there. I'll show you. But I could also show you what you loving your body looks like at 25 to 28% body fat too. Okay. Yeah, that makes sense. I think for a long period, I was just, I wanted to look like I worked out because I've lifted for several years and I just felt like I didn't look like it. And so I think that was why I came up with that goal or that number. just in my mind, I was like, that's when you look lean and fit. Totally. Yeah, no, totally.

I get at least I can ask you a question. Sure. Would your friends and your husband say you look like you lift weights? I don't know. My husband will, but he's also, yeah. But he's my husband. Well, he also sees you naked, so he has the best, he has the best vantage, to be honest. And he's the most important person when he thinks of how you look is way more important

than other people. Yeah. But also look, you said you have a history of challenge around this. You know you can't necessarily trust your subjective, you know, how you view yourself physically. So this is a good time to like ask your husband and ask your friends. And they're probably going to be honest with you. And you probably already get comments. I bet you already do get comments maybe at work or whatever.

Be like, oh, yeah, you look like you work out or you look fit. And you might discredit them because you're like, no, I don't. You're just being nice type of deal. So just consider that as well. We're going to have Doug send MAPS 15 over to you. And then after you have this baby, you can reach back out to us. Let us know how you're doing. Do you have MAPS 15?

What do you guys think about muscle MOYA 15? No, I don't. Okay. With the pelvic floor emphasis. Oh, no, even better. Let's go MAPS 15 muscle mommy. Thanks, Justin. That's the best one for you.

Thank you guys so much. Thanks for taking my call. You got it. Thank you. You're going to do great. Thank you. Bye. Yeah, good call, Justin.

I forgot all about that. Yeah, I know. I just thought of that. I forgot that I fought for that pelvic floor exercise. You remember that? It is. Yeah. I mean,

it's in the original, but then, yeah, we definitely put that in the 15 version. I really think it's important for people to understand. Like, you know, fit and so fit,

meaning you've got good fitness. Okay, so strong, stamina, like good fitness. You compare the typical woman at 20% versus 26% percent, same fitness.

The 26% body fat person, a woman is more resilient, probably more likely to have a better hormone profile. Better energy. Better energy, more fertile, more, you know, more resilient, postpartum, post-injury, post-illness, post-servant, you know. Yeah. So it's just, this is just for real, especially when it comes to health. Especially when it comes to fertility.

And we get to hung up on like, this like fitness look that we see on social media and think that's what ultimate health looks like. but in many cases it doesn't. Many cases it's, we know this for men. Now, men's fertility is not nearly as fragile, but you can look at athletic performance, and men typically perform better athletically at 15 or 16% than they do at 10%.

You know, I'm going to keep beating the Dr. Gabriel Alliance drum with the, you know, our problem is we're under muscle. Yeah. And I even like this, I feel so strongly about this right now because what I personally just experienced, too, is like it's wild how, how difference our body can look with 10 or 15 pounds more muscle.

Same body fat. Yeah. Same body fat. Yeah. And so, and I think this is even more true for women because women have been marketed to for so long, this kind of skinny, small, like, yeah. And if, if she, I bet you,

if I put, kept her body fat percentage. So we go up fat. So I put on 10 pounds of muscle oil. and some body fat on her, even more so more fat on her, but I put 10 pounds of that more so more muscle, I bet she would like the way she looks. And I think that more people need to understand that, that even these, the body fat percentage is better than the scale,

but even it can be deceiving on this number that we get obsessed with, that we think, oh, this is the best my body ever looked like was at this person. And by the way, like, if you ask men what looks best on women and vice versa, healthy men and women, I should say, they tend to like a higher body fat percentage because we are geared to look at things like fertility and health. Yeah. And so even women would say,

yeah, a guy that's got muscle around 15% looks better than 9% in real life. And men, listen, men for the same thing. A woman with muscle and shape and strength at 26%. She looks damn good. 20%. Most guys would probably go for the 26%. So, and this is just, again,

this is not saying that you do it because the other person likes it more. But rather this points to, health more than it does anything. Our next caller is Terran from Pennsylvania. Hi, Terran. How are you doing, Taryn? How can we help you? So over the past six years, I have been through a lot medically. I had a radical hysterectomy in 2019 for cervical pre-cancer, found out that I was BRCA positive in 2024, and then in 2025, I had a full ovary removal, thrusting me into surgical menopause at

age 39, a double mastectomy and a reconstruction all into 10 month time period. So I've been, I've finally been cleared to start being active again, but, you know, the mix of surgical menopause and a year of decreased movement has really kind of thrown me into a loop. So hormonal issues, dizziness, weight gain, and really just being disconnected from who I was before. So my care team was great, but, you know, they're all very siloed in their specialties. So I've just been thrown around from doctor to doctor, who, other than handing me an estrogen patch and telling me to get back to normal, haven't really helped me on a path to kind of this new phase of my life. So my question is really for any woman in my position, you know, thrust into surgical menopause in their

late 30s, coming out of major surgeries, I'm a busy mom, I own a business, I'm on the road a lot, you know, what should I really prioritize to rebuild my strength, get my health back in order, get my hormones in track? And then also, how do I know who to trust in this space when it really just feels super noisy sometimes? Yeah. Well, first off, I'm sorry you've gone through all that, but I'm really, really grateful that you had the courage to come on here, share your story because there are women listening. Also have a very good attitude. Yeah, who probably don't have a lot of people that they can, listen to. And so they're probably like, hey, tell me what we can do here. You're on hormone

therapy now. You've been cleared for that. So is that going on? Yes. Yes. So I am on an estrogen patch. But that's it. Okay. Okay. So no progesterone, no other hormones. Okay. No, because I don't have a uterus anymore. Got it. Okay. So here's a deal. And on top of this, which is lots of stress and trauma on the body. You also said you've got kids, business, so there's a lot of things going on here. And so what we want to do with exercise is we want to be very gentle. The focus should be on strengthening because muscles very protective. It also requires little stimulus to kind of elicit that change. So building strength takes a lot less damage and stress than if you're trying to like become a marathon runner. So it's just going to be more appropriate. Maps 15.

would be the perfect. So we have a series of Maps 15 programs. There's Mass 15, the original, Mass 15, Muscle Mommy, Symmetry, like they're all, that protocol for you would be perfect. On top of that, I would just look at steps to stay active. So if you're not already tracking steps, you know, eight to 10,000 steps a day is a decent amount of activity. That'll give you the most benefit or a majority of the benefit you'll get from being active.

And that's it. That's really it. And so with that protocol, what you should experience is strength gains, improvements in mobility, and just general improvements in overall fitness. The mistake you can make, Teran, is if you push. Overdo it. Yeah. And you're going to be more sensitive to that than most people.

But I will say this, women with children who also have a business, they're far more sensitive to the stresses of exercise than they realize anyway. Most women with kids, job, they're more sensitive to the stress of exercise and they realize anyway. So my recommendation to them typically sounds very similar to what I'm telling you. Just you're going to be even more sensitive to over applying stress. So when you go to the gym, practice the exercises. When you feel like you're stronger, add a little bit. And that approach is going to yield you great results long term.

If you be open to it, I'd actually love for, you to work with one of our coaches too. I don't know if that's something that's feasible for you or that you could consider or not, but just because you have a unique situation and as you're going through, I'd love for you to have somebody who you could reach out to that you could trust and just be like, hey, this is what I'm feeling. This is what I notice. And they could make modifications, both in the gym and nutritionally for you as you go through that process and or refer you to someone who would be, we have just a great network as far as other doctors, professionals, things like that too. So I don't know if that's something that you're open to, but I think you'd be a great person to be able to help through something like this.

Yeah, that would be awesome because it can really feel like you're on an island and there's not a whole lot out here for, you know, I think women who are in this at my age too. Yeah. Yeah. I mean, and just consider this. When it comes to what kind of exercise and nutrition advice you should listen to, obviously, of course, of course, you have a unique situation. So if your doctors say, hey, you know, avoid this or that, then you want to listen. to them. But beside that, the approach is going to be balancing the stress from the stimulus and the adaptation. So, like, am I progressing performance-wise? This is a really good measure for you.

Did I get stronger? Do I feel like I'm stronger? Do I feel more stable? If the answer is, yes, you're moving the right direction. Don't add more because the tendency is going to be like, hey, I'm getting stronger. I feel good. Like, let me just throw more out of my body because there's a line that when you cross over, your body is going to feel like it's shutting down just because of the hormone. Yeah, it may interrupt sleep. It may kind of impede on other metrics. So yeah, to pay attention mainly if you feel stronger, you feel like you're energizing from your workouts, it's more medicine for you. That's good. This is why I think having a coach that you can just kind of bounce this off of as you go through this process because it's going to be a kind of a week-to-week type of deal on how you're

feeling. Some weeks we may feel great and the perfect amount of volume and training. Other weeks we may need to adjust certain things based off of your lifestyle, sleep, whatever else you got going on, because it sounds like you're busy. So, yeah, I think you would do great with one of the coaches. Like, this is obviously a unique situation. And I think I'd want to be talking to you as we go through this process. Because this is not like, oh, just go do these things. See you later. Hope it works out. You know, and I also don't want you to feel that way either. Like, I think Sal is giving perfect advice on where to go. But it's not, it's not going to be individualized as we go Yeah, yeah. I recognize there probably be some some pivots along the way too.

Yeah, certainly. And I'm one who will go one to a hundred way too quickly. So that's great. Yeah, which is a good reason to have the coach, too. It's just a good. The coach will be the breaks for you. Yeah, yeah. So we'll do that if you have time. I'll have someone call you and reach out to you and tell you exactly what that would look like. And then hopefully we see you a part of the family. And again, thank you for coming on and asking this question. Yeah, yeah.

I know there's people listening right now that just would love to hear advice. And so this was very helpful. I can tell you're going to be successful. You have a great attitude and everything, everything that you've gone through and been through. You seem very positive. And you want to do the right thing. So you're going to be great. It's going to be great helping you.

Awesome. Thank you so much, guys. You got it. Thank you. Are you guys familiar with the Bricka gym jeans? No, I was going to ask her to explain it. Depending on the variation, which you probably had the one that's the, the one that will increase your odds of most.

If you have it, your odds of getting a, you know, really aggressive breast cancer and your life is like 70-something percent. And so when they test you for this gene, they typically recommend removing. Yeah, and for the reproductive system. So cancer is like ovarian cancer, stuff like that. So they'll typically be like, okay, you've got this gene, and so we're going to recommend double mastectomy,

basically preventative surgeries, and we're going to remove your entire. Wow, so all before you even actually get it. So she already had it. She already had it. Then they tested her and they're like, oh, it's you got this gene. So the odds that you're going to get it again, especially as you had it the first time, are really hot. I see.

So they go in and they just basically preventative, you know, drastic surgery. One, she had a great attitude. It's remarkable. Awesome that she was able to have kids out first, you know, that she's had kids. Yeah, yeah. She's had her kids. I mean, my sister had to have a hysterectomy at a very young age, which is tough. do that. She did even younger. Cassie had it

even younger than that, so it's tough. But this is something where it's like, we could sit here and give like all the what we think is the best advice. No, you're right. I mean, she's, you know, through this process, it would be great to have someone there to visualize it. Yeah, because especially busy lifestyle, all these things that she's going through

very likely, even with the best prescription we can give right now in this 10 minutes, she's going to have a week where she's like, hey, I'm wondering how she feels. Yeah, I feel this way or this is what's going on. Or even like, and I'm glad she said it like, I feel great. Can I do that? I'm going to do this or should I do that?

And having a coach, like, no, no, no, no. We'll just stick. Yeah. So, we'll help her out. Our next caller is Vanessa from Georgia. Hi, Vanessa. How are you? Hello.

Hey, y'all. How are you? Good. What's happening? Good. Well, I have a question about the belly and like how to unblood it and all that kind of stuff. So I thought you all would be the first people I'd want to ask. All right.

Yeah, let's go. Let's hear it. Okay. So a little backstory. I'll go ahead and just read the email that I sent. I'm a tall woman, 5-11, and I put on muscle pretty easily, even at 47. But I also stay chunky looking, especially, chucky-looking, especially in my belly. It's always puffy, no matter if I'm 137 pounds, which is me in Marine Corps boot camp when I was 23, or I shot up to 200 pounds at one point. when I was more sedentary. Currently, I'm about 166, 167, and I'm lifting four to five days a week. By 2028, I'd like to compete in my first natural bodybuilding show in the bikini division. And I'm confident about everything else, but the belly just, I'm really concerned about that coming in lean enough.

So I eat low to super low carb and I definitely get my 150 grams of protein. I sleep well. So what would you all recommend for finally leaning out my mid and low belly area? I'm curious first. Have you, have you body fat tested? Because I'm willing to bet that you're at a really good weight. If you build muscle pretty well, like you say, you're 511. You're built similar to what my ex was built like, and that's about where she carried her weight, 165 to 175, pretty much is where. So where's your body fat percentage right now?

The only body fat measurement that I've had was one of those, I don't know if I can really trust. I mean, you hold it with your hands and you stand on the scale. And supposedly it said I was at 24%. Okay. Yeah, that's why I figured you'd be in a good, good range. I had a feeling you weren't. And it specifically the stomach area, it could be bloat from something we're eating too. Is it bloat or is it belly fat? So that's why I've restricted my diet for the last couple years. Basically done like an elimination diet. I don't eat a whole lot of new foods. I'm staying away from any of the FOD map. So, you know, tomatoes and stuff like. that I do well with rice and potatoes, but even then I'm having trouble eating enough. So that's why I've mostly cut out the carbs.

So I'm just focused on like really nutrient dense foods like beef, lots of steak, lots of, you know, hamburger, things like that. So Vanessa, to be clear, it's not belly fat, it's bloat. Because you know the difference, right? Do you know the difference between the two? So maybe I don't. I mean, I got jiggly. So belly fat, you can grab and squeeze like this.

Blow, it feels hard. It's kind of digestive. So my stomach's protruding. Yeah. So I would say that there's a little of both because I can still pinch. So there's two directions here. Because if you're, if you notice digestive issues, like a lot of digestive issues with certain foods, then the direction you want to go.

is with a functional medicine practitioner and identify what's really happening. Is it CBO or CFO? You can get tested for parasites. Heal your gut. Like that's all digestive stuff. Belly fat, there's two, if it's belly fat,

there's two directions I typically look at with someone like you. One, you, you know, you're in the Marines, boot camp, you competed, you want to compete again.

There's pretty high odds that you may be viewing yourself a bit distorted. And I don't see a picture of you, so I can't determine that. But based off of those right there, the odds that you see yourself in a distorted way, where you pick yourself apart? I'm almost certain. I'm almost certain of that. I'm looking at, she's 47. She's 511. I know if she says she puts on muscle good, I'm pretty confident I can envision what you probably look like. You probably look really good. Maybe not to yourself, but I'm pretty, I'm pretty sure you look pretty good. 511, 47, and 167, and probably around 22 to 24% body fat is a good look.

Especially on somebody who says they can build muscle. What are your lifts like? Tell me about like squatting, deadlifting, like what are your numbers? What can you? I don't actually know what PRs are because I don't ego lift. I did that before and it didn't work out so well. I ended up getting hurt. So yeah, to avoid all of that kind of stuff. But let's see Just to give an idea like I can deadlift like 190 Yeah, you're good Yeah, that's what you work out with?

Yeah, you're good. Yeah, you're strong. Now here's the other side of this, okay? Were you always an athlete? Did you always find that you were good at sports? No, I rode horses, so that's what I did. Well, that's a sport. So here's a thing, too.

Some women have what's known, as an athletic body type and body fat distribution. And so what this typically looks like is hips are a little more narrow. And there's a little bit more storage in the belly than what you would see traditionally where it looks like a pair. And so sometimes you'll run into this with female athletes where once they go above 25%, they'll have a little bit more belly fat than another woman who's at 25%, which actually lends itself well to athletes.

So a female athlete that does really well is going to have a, More narrow hips, going to make them faster. A little more belly fat. It's my main store body, belly fat in the belly. Because, yeah. So there's that as well. But I would guess, I would go in the direction of what Adam said. I think you might be kind of picking yourself apart.

If you do have actual digestive issues, though, you want to get to the root. And going into a bikini competition would not be an ideal situation in that, in that either. If you find eating, you know, the Fodmap foods caused. digestive issues and blow and you got to stay away from too many carbs because it hurts your stomach. That's a gut issue. That's a gut health issue. Have you found any foods that are like, you know, are inflammatory for you?

So far it's been like tomato sauce and jalapinos. Okay. That's not too out of the ordinary. I mean, those are, you know, you have your night shades. But if you find digest it, like what happens when you eat too many carbs? Do you just feel super distended and painful? It depends if they're really clean like potatoes and just plain old white rice. I don't have any problems.

In fact, I blow through those very easily. It's the preservatives, I think, is what it was. Okay. Yeah. You're probably fine. Yeah. You're probably fine. There's really no way to spot reduce.

So getting leaner overall. Unfortunately. Yeah. What makes it happen? Where are your calories at right now? Do you track? I do. Yeah.

average is 1600. Oh yeah, too low. Way too low. Oh, yeah. Oh, yeah. Oh, yeah. We need a reverse diet. Yeah, you got a lot of muscle on you.

You're tall. You're lifting weights four to five days a week. You should be up to like 23, 24. Okay, yeah. So if you came to me to hire, if you hired me to be your coach for competing, I wouldn't let you do compete a bikini until we were in the high 2,000 calorie range, maintaining your weight. So that would be before we, before I would let you get ready for a prep or pick a show,

I would reverse diet you all the way up to a good, at least 28, 2,900 calories. Your height, muscle, strength that you have on you, you should be, we need to get our calories up. We got to get our calories because you have nowhere to cut. If you're right now, where you're out? Yeah, you're not going to eat. I mean, I'm so glad I said that, asked that question because there's no way I would want you to get ready for a bikini show from a 1600 calorie maintenance. Yeah, no, no way to go. Yeah, yeah, yeah, all bad.

You'll feel horrible. You'll feel horrible and then you won't even get close to the physique that you're trying to attempt to get. You'll be disappointed on both ends. And so it's like the move right now. Reverse diet would be to reverse diet slowly and just and keep focusing on getting strong. And since that's what's what's exciting because you're already somebody who's strong and you put muscle on, don't shy away from that. It's easy to lose muscle. If you stop lifting weights, don't worry, don't go away.

So don't shy away from building muscle, letting the scale go up because we're building muscle, but focusing on getting those calories up to put us in a healthier place. And I'm willing to bet you're going to feel better, you'll look better. Definitely from 16-year-calories. All the things. Yeah, you'll feel way better. I would bump you 200 right out the gates. Right out of the gates going to 18-Hur calories.

Oh, yeah. Oh, yeah. Are you listening? I don't know how regularly you listen to this show. Are you listening to my journey with Corinne right now coaching her? Yeah. Yeah, I listen to you guys a lot. In fact, thank you so much.

I work night. So you guys get me through the night. Okay, cool. Okay, cool. Yeah. This is what we're going through right now is I'm reverse dieting her. And, you know, she's a tiny, tiny little petite thing, and we're up to 2,700 calories. So I, and I still am going.

So I want to keep pushing her in that direction before I let her come back down in calories. So, yeah, I'd want you up much higher. So that same focus. And you work, you work not, so you, on your feet a lot, what do you do? Yeah, yeah. I stock shelves right now. Okay.

So lots of movement, bending, moving constantly. Your calories are way too low, yeah, yeah, yeah, yeah. Oh, yeah, yeah. I don't feel depleted, though. That's kind of where, because I thought maybe that too. No, just wait until you start feeding yourself more, and then you'll know, then you'll be like, oh, yeah, I was way.

I want you on, I want you on a program like Maps 15, and I want to reverse diet you. This is a very similar kind of protocol as I got Karen on. So I'd love to send Maps 15 to you. I take Sal's advice at least 200 calories right out the gates. Right out the gates, 200 more calories a day. And then a good goal is to every week or every other week, bump 100 and keep going that way. And just Maps 15.

That's all you need. Okay. The more training, harder isn't better. Stay away from the scale. If that messes with your head. So, like, okay, cool. If you're cool with it, then. And that's fine. But I expect that. I expect some of that as we as we do that.

But I think you're going to put muscle on. And I think we're going to get a place where we get our calories up. And you should be feeling strong and good energy. And then I'll give us some room to manipulate calories. Where should I bring those 200 calories in from? Carbs. Yeah, rice. Rice. If you like, I love rice. Yeah, because I'm assuming your protein's good. Your fat's okay. Are you okay with your fats? What are you at with grams? Yeah, I'm 120 grams of fat. Oh, yeah, yeah, bump carbs. I had 200 grams, 200 grams of carbs. You know what I love too, is especially since you said rice and potatoes,

is literally just use that as you're just keep, you know, a half a cup or a cup a day is what you're, you know, whatever that is. And then just the next week, add another half a cup. Yeah. Then the next week of that, add another half cup and just keep doing that, you know. Okay. All right. Yeah. Awesome.

All right, Vanessa. Thanks, all. You got it. Thank you. All right. Keep us posted. Absolutely. All right.

Okay. God, I'm glad to you asked that. 16-year-calories is, if you're working out four to five days a week and you're active and you're not, she's 5-11. She's built like my ex. Yeah, and there's no way. Bro, she's deadlifting almost 200 pounds. She works out with, that's not PR numbers. She works out with almost 200-pound deadlifting.

She says she puts on muscle good. She's 5-11. Dude, that's what my ex walked around at 165 to 175 year-round as a fit personal trainer. and she does. She's thicker in that area, but it's just that that's her body type. And then when you get, she'd hit stage at 150.

Yeah. So she's not far off from like a stage weight, but she needs to build muscle, build her metabolism up before she comes back down that direction for sure. Totally. Look, if you like the show, come find us on Instagram.

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