Mind Pump: Raw Fitness Truth - 2859: Take a Week Off and Gain 21% More Muscle — Here's the Science

Episode Date: May 16, 2026

In this episode the guys break down how a planned deload week can boost your gains by 21% — the science behind supercompensation, how Soviet Olympic athletes used periodization to crush records, and what it actually looks and feels like to properly deload. They also get into the government registering alien-related URLs, the FBI greenlighting UFO/non-human entity disclosure, GLP-1 use doubling from 5.8% to 12.4% of adults in just 18 months, and Sal's conspiracy theory about why all of this is happening now. Then they coach live callers submitted through mplivecaller.com — Billy from New Jersey on flat feet and squatting with a newborn, Adam from South Dakota on combining jiu jitsu with strength training post-baby, Jenny from New Jersey on transitioning from marathon runner to lifter, and Christina from North Dakota on calorie strategy during post-surgery recovery.   MAPS 15 BOGO — https://maps15bogo.com Buy 1 get 1 FREE — limited time (all 7 MAPS 15 programs same price)   Vuori — https://vuoriclothing.com/mindpump 20% off first order — no code needed Butcher Box — https://butcherbox.com/mindpump No code needed — Now through 5/18: New users choose chicken breast for a year, top sirloin for a year, or ground beef for life + $20 off at checkout Manukora Manuka Honey — https://manukora.com/MINDPUMP Code: MINDPUMP — Save up to 31% + $25 in free gifts with the Starter Kit (MGO 850+ honey jar, 5 travel sticks, wooden spoon & guidebook) LINKS Submit a live caller question: https://mplivecaller.com  Mind Pump Store: https://mindpumpstore.com  Maps Fitness Products: https://mapsfitnessproducts.com  Instagram: @mindpumpmedia   0:00 - Intro & sponsors 1:52 - How a planned deload boosts gains by 21% — the supercompensation science 5:26 - How the Soviets used periodization to dominate strength sports 7:25 - What supercompensation actually feels like — and when it kicks in 11:22 - How to apply deloads practically — when, how often, what to do 15:13 - How to deload for hypertrophy vs. strength goals 19:34 - Sal's meal prep routine — Butcher Box chicken thighs, steak cubing trick & Justin's secret 27:43 - Government registers alien.gov URLs — what's actually going on? 30:06 - FBI greenlights UFO/non-human entity disclosure — the guys' theories 43:56 - Vuori V1 coach jacket review 45:24 - Mind Pump coaching — responding to Reddit criticism 51:08 - GLP-1 use doubles in 18 months — 1 in 8 adults now on a GOP drug 58:47 - What the GLP-1 explosion means for the fitness industry 1:01:09 - Manukora Manuka honey — sponsor break 1:02:34 - Caller: Billy (New Jersey) — flat feet, squatting & training with a newborn 1:11:10 - Caller: Adam (South Dakota) — jiu jitsu + strength training post-baby, Maps 15 Powerlift 1:24:30 - Caller: Jenny (New Jersey) — marathon runner transitioning to lifting, 3 kids, overexercising 1:42:00 - Caller: Christina (North Dakota) — post-surgery calorie strategy & muscle preservation  

If you want to pump your body and expand your mind, there's only one place to go. Mind pump, mind pump with your hosts. Sal DeStefano, Adam Schaefer, and Justin Andrews. You just found the most downloaded fitness, health, and entertainment podcast. This is Mind Pump. In today's episode, we had callers call in. We got to coach them live on air, but this was after a 60-minute intro conversation. So we're talking about fitness and exercise, muscle building, fat loss, current events.

conspiracy theories. Always fun. Look, if you want to be a caller, here's what you do. Send your question to MPLife caller.com. This episode is brought to you by some sponsors. The first one is Butcher Box. So here's what they do. They deliver high quality meats and fish to your door. So grass-fed meat, wild caught fish, a crate-free chicken, heritage pork. They deliver it to your door at incredible prices. If you like protein, you want it to be quality and you like to save money, here's what you do. Go to butcherbox.com forward slash mind pump. And now until the 18th new users will get their choice between chicken breast or for a year, included for free, tarp surloin for a year, included for free, or ground beef for life of your membership,

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All right, real quick, if you love us like we love you, why not show it by rocking one of our shirts, hats, mugs or training gear over at mindpumpstore.com. I'm talking right now, hit pause, head on over to mindpustore.com. That's it. Enjoy the rest of the show. Every once in a while, you figure out that there's one simple thing you could do to boost your gains by 20%.

Oftentimes it's not true, but this time it is. There is one simple thing. It literally is simple that you can do. You can add to your training. And you will see over time much better gains. And most people don't do it. We're going to talk about it right now. 20%?

Let's go. 20% bump. Yep. Dloads. Get it. It's delodes. Really? Yes.

Is this what the research says? So here's what I did is I had to use AI for this because there's a lot of studies on this kind of stuff. And I went all the way back to the 1960s and pulled up Soviet data and also looked at current data. Now, we know as coaches and trainers are experience. We know when we work with people. that if you don't do this, people just don't progress as well. And when you do it, they just progress really well. We also know it with ourselves.

The challenge was, when I looked at the data, there were a lot of these eight and nine week studies. And when you look at eight and nine weeks studies, you're not going to see much. It's not enough. No, you're not going to see much with delodes because that's not what delodes or periodization. Periodization is kind of like a delode. So periodization is where you'll go through periods of high. volume, lower volume, higher intensity, lower intensity.

It's all structured out typically. So it's not based on how you feel, but it's rather structured. So you know over the next couple weeks, I'm going to do much lower volume or I'm going to do what's called speed work or whatever. But in short, you know, periods of time, you're not going to see much gains from this. Where this really shines is if you've been working out for a while, like this makes a, this is one of the most important fact. and workout programming just based on the data. And the evidence, we can go all the way back again to the 1960s and 70s when the Soviets were destroying everybody in strength sports.

They were crushing everybody. And I said this on a previous episode. The speculation was that they had better drugs than we did. That's what everybody believed and what we said. And then when the iron curtain fell down and their coaches came over here and we had started access to their data, we realized it had nothing to do with the drugs. It was their methods. It was their methods because then their coaches came over here.

Our athletes started training this way. And lo and behold, we all started crushing records. So it makes a tremendous difference. Yeah, I'm trying to think the only drawbacks to this advice that I see is if you're somebody who's listening and you struggle with consistency, then... You're already deloading. Yeah, yeah. But I'm loading your way into intensity. But I love this conversation.

I love this, and I love that you got, you figured out the percentage because that's, that's, that's, that's, that's, uh, remarkable. Yes. Yeah. Um, and I, of course, we all know this. We've talked about it many times, but to put a number on it is like, wow, that's a, that's a big difference, right? Mm-hmm. And I do think that a large percentage of the people that listen to the show are fitness fanatics are people that are really consistent. I mean, we get a lot of people that call in and they're like, I've been doing this for a year. I've been like that, they train consistently. Um, and so I think those people will, um, um, and so I think those people will, um, um, um, would get a lot of benefit from doing this. Huge benefit. What was the parameters in terms of the length of the week of the delode and how frequent, you know, for the year? Well, you remember that one study, which I think is so fascinating. Yeah, which showed no difference between two groups

that were alternating weeks. Yeah. Well, every month, a group took a full week off. Oh, it was just one month. And the other group took no week off. Yeah, which is crazy. Every month, every month they get a whole week off. And at the end of the 16 weeks, they had the same gains.

That's crazy. It is crazy. Which is wild. So here's what it feels like when you do this right. And here's what the data shows. And as I'm reading the data, I'm like, that is true for people who are consistent. Because I could see this as well. So what they would, have you ever heard the term.

I know, Justin, I'm sure you have super compensation. Okay. So what it looks like is you have these highly trained strength athletes. And they're pushing, push and pushing. And then they go through a block, let's say two or three weeks of, some periodization or a delode. So the intensity drops significantly. The volume drops.

What it looks like is technique training. Or if you're a power athlete, like a sprinter, it looks like speed training technique. Yeah, you're not pushing yourself. You're just practicing biomechanics and form and technique. Skills, right? If you're a lifter, you're going to the gym. And if you normally squat with 300 pounds,

you're squatting with 200 pounds and you're going easy. But you're just practicing the skill and the technique. When they get back to the hard training, there is a reduction in strength. They see this. But after two or three weeks, there's what's called supercompensation. And they surpass their previous. Yes, their previous best.

And so this is important to communicate because if you're, you know, consistent and well-trained, you may be hearing deload. You're like, I don't know about what that, what you're talking about. Because when I take a week or two off, I come back. I'm already strong. I don't feel as strong or it doesn't feel as good. I got to get back into it. but you got to wait a bit.

It's actually later on that you see this progress. You know, one of my favorite things about the competing process was the week after, the leading, like, one to three weeks after a show. Oh, yeah. And a lot of that, like, not only was I, like, depleted in calories leading up to this show, the final week of prep where you can get it before you get on stage, you don't really work out. No. I mean, at that point, all the work is done, and you're really just kind of fine-tune.

Working out with those low calories and that low body fat, not a good idea. Yeah, you're not doing anything. So you're really low, so you're really deloading completely in that week. And then, and then you're also at pro-post show, re-feeding like crazy for next week. So you get this week off. Yep. You're, you totally desensitize everything. Load back up.

Those, the workouts for the next week to two was the, was. It's the most animal-ealic feeling. It is. It feels more anabolic than steroids. Yes. It's so hard to explain that to somebody. is like somebody who obviously is taking plenty of anabolic steroids and knows what that feels like.

The feeling of that feels more powerful than that. So I went through that on accident. It wasn't planned. So when way back, and I don't know how long ago was it, Doug, that we shot MAPS Anabolic and the No BS6 pack and all that. 2013. Okay.

So this was, God, that's a long time we go from. Okay, so 13 years ago. You were a different dude. So 13 years ago, this was my thought process. So we're going to put together a digital workout. program. Mind Pump didn't exist. So we had no way of marketing this other than some internet

marketing skills and experience that Doug had. And so I'm like, how is anybody going to listen to me? I have no authority. Remember, I had no podcast back then. I'm not going to get bigger than most people online because I'm just not. So the best thing I could do is get shredded. Shredded always kind of looks impressive. So that was my thought process was aside from putting out good content, doing good internet marketing, maybe blogs. I'm going to get as shredded as possible so that when Doug puts my picture up, people will at least see that, right? So it was the first time I'd ever gotten down, because before that,

the leanest I'd ever got was like 8% maybe. And I got down to like sub 4%, which was really brutal. That was an experience of itself. But when I did that, we filmed, we took the photos. In fact, you could see some of the old photos of that where I'm like super shredded. after that, so I didn't work out that much when I got that lean because I just couldn't. We did the photo shoot, all that stuff. And then I did what you do after shows.

You just start feeding yourself. I was, you know, I was eating so low calorie. I couldn't wait to feed myself. And I was eating like crazy. And it was the wildest, like, month ever that I ever experienced. Yeah. I just felt like I was just building muscle out of nowhere. And this is all craziest pumps.

This is all pre-HRT for you, too. So you're all natural. I'm all natural. I'm all natural. Oh, it was wild. I looked in the mirror and I was like, what is happening to my body? It's so crazy. And that's part of the super compensation.

So you just brought that up. So this is what they would do after a delode. So after a delode and then the person gets back into training, they would actually bump their nutrient intake. So they would feed them more. And so for anybody who's ever heard of carb loading before an endurance race, what a lot of people don't realize. is what typically happens before the carb load is a carb depletion.

So this is endurance athletes. Get a restrict before. Endurance athletes have known this for a long time. So what endurance athletes have done for decades now is they'll lead up to an event, they'll drop their carbs. Not super low because they're endurance, but they'll drop their carbs.

For a little while they're training, they'll experience drops in performance. They're more tired, whatever. And then leading up to the event, they bring their carbs up higher than where they were before they dropped them. and they would get all this extra stored glycogen and energy. And that's also super compensation.

It's just part of this whole process. So like people listening right now are like super consistent with their training. You can tap into this and know you're going to go through a little period of feeling like you're not as strong. But know that two or three weeks after it's going to get wild. And I got to, I mean, let me ask you guys, how many people who are super consistent with their training even attempt to do anything like this? No, no. Nobody. No. Nobody does this. No, no. Because you're, I feel like you're either on one end of the spectrum of the other. That's why I said, well, when I'm inconsistent or yeah, you're either the person that shouldn't use this advice because you can't string four weeks together. Yeah. And so just disregard this information. Or you don't want to stop. Or yeah, or you the other person who's like so consistent. You never take breaks. Maybe a day here or there or whatever, or a week can get away. But never do you schedule like a whole week of deloading? And to me, when that study came out that showed people taking a whole. whole week off every single month in a three, three month study that they get the same results as the people who took train every week. That shows you. I mean, that's, that, that number is nuts.

That's almost a full month of the three months. By the way, you took off and you saw the same results. If you look deeper at that study and others like it, what they see is a drop and strengthen hypertrophy and then a rebound. Yeah. Drop and then a rebound. And at the end of the, I think of 16 weeks, they're the same. Yeah. So they did like one fourth of the, they did three fourths of the work of the other group and had the same gains. So you could tap into that with your training and get better growth. So sometimes people will point to other studies to show that, well, if you periodize or you delode, hypertrophy is similar.

Here's the problem with that, because that is true, but these are short studies. First off, if you look at those shorter studies, there is a modest advantage for periodization for strength. So that's number one. So although hypertrophy seems similar, strength is better. in the periodized group. However, when they stretch these out over time, the periodized group less burnout,

less injuries, and better hypertrophy because it's cumulative. It all adds up. It makes a lot of sense. By the way, bodybuilders back in the day used to do this. They don't do this so much now. Part of it is, I think,

the drugs they use now are just insane. But in the 70s, they all took time off. They all took time off afterwards. Yeah, some guys still do too. Like, you know, our friends that are, that are been doing it for a really long time are, in fact, the guys who are able to maintain. There's a term, there's a bodybuilding term.

It's not a scientific term. It's that they call, what they think happens when you do so many cuts and show like that is your body just, it stalls out. It's like, doesn't, does it. You're burnt. Yeah. And that's, yeah, and I can't remember the term that they use.

It's, it's slipping in my mind right now. But it's basically, they need to completely re-reacted. reset because they're so adapted to the calorie cutting and all the cardio and all the stuff that they're doing to get in shape that they just need to completely. You know who took time off after every Olympia was Ronnie Coleman. And then you know who did this to an extreme was Kevin LaVroni. So in the 90s, he's probably one of the best uncrowned Mr. Olympias. And people would trip over how much muscle he lost after a big show because he would stop

everything. He would stop training, stop doing anything. And then he'd show up to get ready for a show and people would trip and how much muscle. And they thought, oh, you must have this is the best job. genetics. No. And by the way, he's got great longevity. If you look at Kevin LaVrooney today, he looks phenomenal. Yeah. And bodybuilders at practice this typically look a lot. Dexter Jackson is a good example. Yeah. So like if like how do you apply this to your training? I think it's reasonable because you can look at like complex, uh, models of periodization.

And the programming gets pretty specific and pretty awesome for coaches and trainers like and strength out coaches like this stuff gets really needy. gritty, kind of cool. But I think an easy way to apply this for yourself is if you're ultra consistent is every sixth or seventh week or two, go and plan to go easy in the gym. You still show up. You still work out regardless of how good you feel. So this is why periodization is so effective or how it was used.

You have to really plan it. It was scheduled. Yeah. Put it in your calendar. Yeah, because if you wait until you're burnt out, you're already behind the eight ball. So what I'm recommending is like for those people who are consistent is every like the seventh week or eighth week or sixth week or sixth week, something around there, you take a week or two where you're like, I'm going to go, I know I feel great. I feel like I'm crushing it. But what I'm going to do is go to the gym and go easy for a couple weeks.

And you may notice a little bit of loss of muscle fullness, a little bit of loss of strength when you get back to the gym. But no, and this is very consistent in the data, two or three weeks after it, you get that super compensation. Yeah. where you, it slingshots you forward for better games. There's another thing that I think that this, for me personally, this is helped. And maybe this will help somebody else or the way that I frame this for myself is, life happens inevitably. And I tend to have these, these periods of time where I'm a little inconsistent.

And then there's other periods of time where I'm really consistent. After that study came out, it changed kind of my mindset where I used to get really frustrated. And I allow days off, like five days of missing the gym to kind of spiral out and have the kind of eff it on and off type of mindset. Versus being like, oh, it's perfect. That was on a nice rhythm for like a month there. And I took five, six days off in a row. Natural delode. Yeah, natural delode.

And I'm back at it again. And it's, I don't know, it's similar to the me giving myself the permission to go to the gym and just do one or two exercises. It's been very freeing. And it just, I just go with it versus before I used to allow it like, oh, I'm off now. I've been missing, and then I fall off the diet, I fall off all this things, and then one week turns into two weeks versus me going like, oh, that was perfect. It was like, it was nice. I had a nice week off and now I'm back at it again. And what I've noticed when I look back, look over six months, it's like, man, I've been able to maintain really good shape, even though I would consider myself

relatively inconsistent. But when you look at it, I'm still consistent compared to the average person. I don't take months off, but a week off all the time happens these days. But then I'm right back at it. And during that time off, I also didn't go off the rails and just completely let go of my eating. Like, and it's just. So here's what I do, because I'm much better with this than I used to be. So I'm obviously a fanatic and I have a little mental block with it or connection. Like I go to the gym, it's for my mental health, you know. And so if you're listening, you're probably like, oh, yeah, that's me. So here's what I do. When I do my delode, uh, I go to, and there's two ways I can approach this. So you're either a strength guy or girl or you're like a muscle or hypertrophy.

guy or girl. So this is two ways you could do this. And I've done both. I'll go to the gym. And if it's hypertrophy, if that's the mindset I'm in, I'm going light. And all I'm trying to do is really feel the muscle. So, you know, if I'm doing incline press and let's say I work out with 225, I'm going to put 135 on. And I'm just going to really try to feel the peck squeeze and just kind of like isolate and do that kind of thing, right? If you're a strength guy or girl, cut the weight in half and just perfect your technique. Can I make a lot? my deadlift more explosive? Can I make it move faster off the bottom? Can I get my squat to feel more stable? And so you just perfect the technique. And then again, what'll happen is you'll come back,

feel like you may be lost a little bit. And then suddenly, boom, gains will go through the roof. So it's just a good approach for people because I think the big challenge with this isn't necessarily the information that we're giving, but the attachment. Oh, no. That's interesting because I naturally do that for I'm a big like movement in general like gross motor movements like less on like muscle groups and whatnot but when I do take weeks like that where I'm kind of really lowering my intensity I will either feel and squeeze like more hypertrophy style training or yeah I'm gonna I'm gonna go through that and really like do fast reps really light yes so that's what power lifters will do with their delodes is they're trying to move the bar faster with lighter weight and they don't go like to fatigues like

faster and then also hammer myself. Yeah. It's just perfecting the speed. It's great for performance. All right. I got to, so we talk about meal prepping on the show. I've been more consistent than I've ever been in a long time with meal prepping. Really?

Yeah, you know this. You see me bring my meals. Well, I mean, I feel like you've been that way for a while now. Well, I'm super consistent with now with how I prep and how I schedule it. Have you, is part of this DoorDash motivation at all? No, it was really, those numbers gone down. That was mine. That was mine.

I'm not lying. It's expensive. A lot of the motivation was like, I think I could put a dent in this. Yeah, dude. And I have, dude. It's almost insulting. It is a bit insulting and embarrassing, like, how ridiculous it is and just getting back to that. Anyway, sorry to cut you off. No, the motivation for me was health because as healthy as you can eat if you're smart with eating out.

They're always going to use different oils and, you know, the food isn't going to be as clean is what I know I can make or whatever. So what we did is I switched my butcher box cuts to include a ton of chicken thighs because I love thighs for, I don't know, thighs are really good. Like steak is good too, ground beef is the best, but there's like certain meats that are okay warmed up again.

Like steak, reworn steak, eh. It's not the best, it's okay. Yeah, microwave steaks. Yeah, ground beef, you could warm up and it's great. And chicken thighs are great. Wormed up chicken thighs the day after or two days after. almost just as good as when you first made it. So I switched my butcher box.

We already had a ton of ground beef because my kids will eat that. But I threw in like hella chicken thighs. So now what I do is Sunday. So I do this on Sunday. Sundays after church, come home. I fire up the grill. And I put like five, six pounds of chicken thighs out there,

season them and just grill them all up. And then if you look in my fridge now, I have like all these Tupperware filled up with chicken and rice. or chicken and vegetable. And it's just great. I think that the four staple things that we have in every box

is chicken nuggets, which my son. Yeah, that's the only day. I don't prep those. The chicken thighs. Have to have those. The ground beef and then my ribs. Those are those four,

I eat those, we eat those on rotation, and that's my box. But I would say the easiest, right, I don't know if, would you guys agree? Like, ground beef, rice, you know, you can throw on some mushrooms in there,

some seasoning. a little bit of salsa after you warm it up. It's always really good. I always like it. And then thighs. You season, you get warm up up again? I'll eat those all day long.

Both those are amazing reheated. Yeah. In fact, I don't know. I try to think right now. Because I tried steak, and I don't, steak, rewere steak is not that good. I have a trick for that. What do you do?

So, you cook it rare? Yes. Okay. Yep. So the trick is to, so I'll cook a bunch of steak, right? A bunch of riby.

And I normally, when I normally, when, I cook, I'll cook enough for like Katrina and I eat that night. That night, I'll cook it to a medium temperature that we're going to be eating dinner. The other ones I pull early. So they're at, right. So they're rare. So when I, and then I also do this.

So I cook them and then I cube them. So then I slice in cubes. So I don't, because the other thing that sucks about steak is like, you got plastic fork. You're trying to cut. Yeah, dude. So I actually, you guys have seen me in your trip. So I take, I cube them all up and portion it out with the rice. So they're rare.

and they're cute. And it's mixed in the rice. Yes. Oh. And then when you reheat, it takes it up to a medium tip. I see this earlier. And, yeah, it's, that's the key to that, I think. Oh, wow.

Yeah. You know what my kids like? Hmm. Chicken breast. Yeah. They like chicken breast. Yeah, I'm with them. Yeah, I'm a big chicken breast guy.

You like chicken breast? You guys highlight that all the time. I'm like, yeah. Really? You never say anything. Because I, you love it so much. I don't, you're not going to change my mind. I know.

I did not know that about you. What are my feelings? You're a pro chicken breast guy? The problem is, you know, over the years, like, I feel like there's been like a consistency issue with chicken breasts. I don't know if it's, you know, certain quality of, but like, obviously Butcher Box has a better quality, so that helps. But like, you know, I kind of steered away from them from a bit because you'd get them and it was kind of like, I don't know, like, I don't know how to describe it, like, chewy kind of like consistency. Like, it didn't have that same, like, cooked throughout kind of feel. Yeah, I've always liked just the flavor of chicken breast better.

Weird. What the? I've known you for how long. I had no idea. I had no idea. I'm a big breast guy. Wow. Yeah, yeah, yeah. So tonight we're having...

They're so dry. So tonight we'll have chicken breast. I mean, where I like chicken breast, but Katrina has this dish that she makes that has like... It's like a Greek yogurt. It's saucy. Okay. So the chicken bread, I like, when you put it with... You like your chicken lady, like your women.

Is it saucy? Real saucy. It's spicy. Saucy and breasty? Yeah, whoa. I didn't say that. I didn't say that, dude. So when she cooks the chicken breast and we have it in like a sauce or a casserole, that's

where I like chicken breast. Because you got all these other fats and juices with it. So then it's good. But straight chicken breasts? How many things about you do we not know because you don't say anything? Probably a lot. This is a big deal. Chip, bro, chicken breast the next day, reheaties.

How many times of me and you talk crap about chicken breast? And this guy's silent. And you prefer it? Yeah. Oh, yeah. You know what a... You know what... Dude, because it's in tacos and everything else.

Like, yeah, I don't want like... I don't want dark meat. What? Wow. You're racist, too. Wow. Hey, serial killer and racist. Hey, listen.

It makes sense. Can't pin that on me? It makes sense. He does kind of have like a kid's palette. You know what I mean? Like, oh, chicken thighs is too much, you know, too much... Well, that's where it's weird to be because chicken breasts are dry, man. They're super.

You actually reheat your barbecue sauce the hell out of them. Yeah, that's why this is. Let's be honest. You're having barbecue. You have some chicken with your barbecue sauce. That's true. Listen, I need you be honest right now. See, here comes all the hate.

That's why you didn't say things. Don't worry. You fucking put a leech in. Don't worry. Plenty of people will come to defend you. Hey, hold on. You season it, right? Plenty of people will come to defend you about their chicken rest.

Hey, hold on real quick. It's fine. It's fine, dude. I'll just be honest. Listen, okay, be honest right now. Yeah. Do you ever dip your chicken breast in ketchup? Ew, no.

Hell no. Okay. All right. All right. I was like, I was close. He's a barbecue guy, dude. So I don't know. I don't put it on my chicken.

Really? No. You see you being honest? I can do it, but I don't. Maneh is from French fries. Yeah. I've seen you eat a cube of butter, dude. Yeah.

Yeah. Yeah, I'll eat butter all along. And I'll do that too. When I was a kid, there's no shame. When I was a kid, my mom would go in the fridge and she see that the stick of butter had a bite out of it. You just get so mad at me. You just straight bite it.

I would go in there and I'd stick in there and I bite it and I put it away. that's crazy not that smart of a kid though right like i mean yeah yeah like you can't hide i don't think it was until i started hanging out with you guys where i'll and i know i got it from you because i never did it before up until i was 30 if i had butter and bread like a normal human i cut it with a butter knife and i spread it on my thing well but i and i know i've seen you guys do this with just the bread you just just just later along you just got you'd use the bread and you almost like dip on the butter you're saying you just scoop the butter and then oh yeah I'd start I do do that now I never did that before you know and I'm like I know it's a habit I got from you guys

definitely the bread is just to hold the butter yes exactly that's what that's what it's like now I never I know when you go like it's like we go to a restaurant now and they give you the the foil ones yeah yeah I just open it up more yeah yeah you just scoop it with the the bread where I never did that before I would like take a knife and I'd spread it evenly and then all civilized yeah it would it took my one on bad hat my one yeah my one yeah my one cute of butter per slice to like four cubes. Yeah, per slice because that's good stuff. All right, listen, I got to bring us up because this is happening. And I'm going to put my theory out there.

Oh, God. This is this been in Texas this morning? Listen, what's happening? Oh, God. Sal, has this been keeping you up at night? Because this is, listen. Okay. This is the craziest thing that is going to be coming out in modern history, in my opinion.

Okay. So the FBI just said, what's his name, Patel? The guy that runs up. He just said we just super trustworthy. I know. Well, let's get there. We'll get there. He said, we just, like basically green lighted a ton of information and documents on UFOs and non-human entities.

That's what they're calling aliens now. Non-human entities. And so it's going to come out. By the way, the White House just bought a URL. I think it's aliens.gov. Yeah. Doug, look that up. Aliens.gov.

I mean, we already have a space force. So, we're gearing up. No, no, there's more. Okay, that's here. There's more. First off, all these officials are coming out. These are like politicians who are coming out who are part of this like disclosure. Wait, okay.

And two, they've already been working with like religious leaders, right? I'm not there yet. Oh, sorry. These room whole stories. All right. So listen. These politicians are coming out. These politicians are coming out.

And they're saying. It's crazier than you think. And what we're dealing with are interdimensional non-human entities. Interdimensional. So in other words, these aren't aliens like you would see in a movie. They are interdimensional. So they could disappear, reappear. They exist in other dimensions.

That's what the politicians are coming out saying. Also, there was this meeting of pastors who met with government officials. This is all over social media. Yeah. So I don't know how true it is, but they're coming out and saying it happened. They met with these officials, and they said to them, we need you to prepare your congregation for what's about to come out. Okay.

So, a couple things, a couple thoughts on this. One, if you trust everything the government says, you're not. You can go and tune out now. Yeah. I think at this point. I don't think they have, I think they've never told us anything. No, no. So whatever they release is what they want us to see.

And there's a narrative behind it. Of course. Of all this, you're talking about right now, this is the area where we're in agreement. I'll have my two cents on all this. I think,

I think that it's demons. I think what we're dealing with, they're trying to label the dark forces of the spiritual realms, the principalities, the demons, as non-human entities. Yeah.

And so I think that's what we're dealing with. So of course you've been a rebrand since... It's a rebrand. Yeah. The great deceiver. Ancient times. And what they're going to do, here's my theory.

Aliens are spirits. If I'm right, then awesome. Well, no, not awesome. I hope not, but I think I'm going to be right. I think that they're going to try and rewrite the origin of humanity, the origin of life. They're going to try to say things like these spiritual leaders.

Jesus was just, you know, one of these entities that came and we created humanity. And they're going to try and crush people's faith through all of this. That's what I think. So. It's demons. Where are we in agreeance is that that, that, 100% I believe whatever we do get to hear is what the government wants you to hear. Now, because that we're in agreement, it's there.

Where my brain goes right away is that it's less about any of your ideas being true, and it's more about what we're not hearing. So I think it has nothing to do. I think they can fabricate all kinds of files and stories and try to prove its interdimensional demons and like whatever. All the key is so, because that's crazy. and that's a crazy debate in itself. And so we're all over here

while something else slide-of-hand shit's going on over here. Not a bad theory. I feel like they've been reading every prophetic literature in history, and they've been trying to literally go through each one of those things to get more land grab and power. And so it's like, you know, the belief system people already have,

they're now trying to, you know, use that. and weaponize that to gain more, usher us into the new world order. Yeah. I mean, there it is. I mean, since COVID, I think we could agree that we've lost, just in humans as a whole,

I've lost more trust in government than probably in human history. Yeah. Right? Yeah. Well, in modern history. Yeah, in modern history, right? The average person is like way less likely to trust.

Right. And I would say a large percentage of those people fall in the in the conservative or religious group of people would you not agree uh yeah right no you're right so what better way to get to try and get them distracted than to feed into demon spiritual all that direction and like that this these aliens are like why that is now the narrative to me it's like that will get those people like interested in the narrative like you are right now but they got to use it for a reason. What would they just have a reaction before? We won't know. We won't know until it's too late or until after.

I mean, that's not a bad theory. That's my thing. That's very, I mean, I can go there. I think it's, I mean, they have to place a world leader. Like, how are you going to get the Antichrist? Yeah. See, you know, how are they going to do that? Otherwise, you have to get everybody bought in. Yeah. And so it has to be from somewhere else. Here's, here's what, here's why I move in. Hey, you only have to get everybody bought in if you, if you think that it's for that reason. I think it's just purely a distraction. I think it's just purely a distraction. I think it's a get away with something. Yeah, exactly. I think it's to get away with other things.

Or maybe, I mean, who has been the game since day one. I mean, definitely we're obviously more concerned about this than we are. Epstein. I mean, that's getting further and further behind us. You think they're going down the playbook?

Like, everybody's still talking about it. Yeah. Yeah. Like, we're almost there. You don't say? We got, we got like half of them to forget about it. Bro.

Like, this is going to get the other half right here. This is going to get the last. And you look back at like, what was it, the, um, uh, playboy mansion and everything else too. And they're finding. like a lot of that was like a huge traffic. Oh, yeah. Tunnels and all kinds of things. Tunnels, yeah.

To control celebrities. It was like Epstein before Epstein. Exactly. Yeah. Yeah. So here's why I'm going in that demon, you know, or, you know, the spirit world type of deal. Number one, they're saying they're interdimensional. So when you're saying interdimensional, the reason why they would say that, my theory,

is so they can account for the spirit-like qualities of these entities. Okay. How do you explain it scientifically that they can do what they do? Oh, it's interdimensional. Whereas people who, you know, read the Bible are like, that's what the Bible talks about. Like, that seems like the spirit world. The second reason is I've always thought alien stuff was cool. And when you look at, when you read all of the accounts that people have of abduction or experiences,

they sound remarkably demonic. They'll present themselves. They'll try to communicate some new world spiritual vision. there's like a significant percentage. I remember what the number was, but it's huge of these people being abducted or being messed with, and then they invoke the name of Jesus,

and then they disappear. I feel like everybody should listen to that podcast with Sean Ryan and that exorcist. Oh. He outlines, like, the whole spirit world, like, and gives the whole hierarchy of everything and, like, what they're capable of. It's really fascinating.

Yeah. But, yeah, to like, your point, like, they can mimic, you know, A lot of this explanation is like, you know, stuff that we've seen throughout history is just that, you know, it's been re-branded. Yeah, rebranded. Yeah. Don't you guys all find it so crazy fascinating, though, that. So this is, this all didn't happen in the last six-month window, right?

This is all, we have all kinds of. Well, they've been trickling it. They've been trickling it with more videos. I know, but what I'm saying is like, but all that stuff is like, they start in the East Coast with everybody recognizing these UFOs. and that's just to, again, socially condition us. Yeah, exactly. But so why choose to do it now and not 20 years ago or 10 years ago or just four years ago?

Because that's the question I have. I got more power now. I have the, I have the theory of them. Do you really think that? Do you really think that all of a sudden they become more powerful right now? We now have the tools. We've uncovered it. Yeah, we now have the tools necessary to usher in real control over the world.

We have AI. We have digital currency that they're selling. The infrastructure is there. Infrastructure is there. And he kind of had to warm us up. That's my... It's like, this sounds like a wild conversation, you know, like to have on a fitness podcast, but it's like the president's about to announce this kind of stuff, you know?

Yeah. So for us not to talk about it, it's kind of ridiculous in itself. Yeah, dude, they bought the freaking URL, alien.gov. Yeah. What's going on here? Yeah. Yeah. Where are you at, Doug?

Well, I'm not going to weigh in on this, except the alien.com. The alien.gov site. You know why? He hasn't been aging for a long time. Yeah. Are you? It's been working out pretty well for me. The interdensions.

No, alien.gov is not an active website. No. They bought, though, a URL. Can you look that up? What did the White House bought a URL related to UFOs in alien? I could be wrong, but there was one that they did buy. I just find it really interesting that they're choosing now to be honest and tell us stuff. Yeah.

There's no honest. This is all deception to your point. I don't really know exactly what it is, but, yeah, for sure, it's a deception. Listen, and I think it's in the book of Genesis. These fallen angels, they find human women attractive and they breed with them. What do alien abductions involve, almost always, some kind of breeding process? The way that they appear, the way that they speak, angels can appear in your dreams or speak into your mind. Would aliens be able to do?

the whole like the senator matt gates and somebody else was bringing up like some of these um alien breeding like yeah they're saying it the programs like this is from a a senator dude yeah yeah oh there you go the government registered the domain alien dot gov and aliens dot uh so alien and aliens dot gov in march 2026 yeah they're not live though yeah told you though they did something with it told you okay you're right they own it yeah they own it yeah so now they can profit off of all these people that are going to They're not going to profit off a website. You think they're going to add ads on it? Yeah.

I wouldn't put it past 10. For sale? Bunkers. Hey, what do you guys think? Let me ask you guys this, since we're having this fun conversation. What do you think that the reaction from the population will be if indeed it does come out and if indeed they confirm? It won't care. Lackluster.

If you don't think people are you going to care? If you did not care enough about the Epstein files. to even do a little bit of homework to know. Like, I have so many people connected to me, like family. That's not real. Yes. Like, what?

Here's why. And that was on a government site that you could go look at the emailing with names on it and conversations. Yeah, but here's why I think this is different. Here's what I think this is different. Because they are going to want us to talk about this. The reason why Epstein disappeared is because they made it disappear. Yeah, yeah, yeah.

They're going to pump this like crazy. They're going to pump it until they don't need it. Okay. I mean, I guess. Okay, so what makes you think, too? Epstein wasn't pumped for a certain amount of time, and then now they don't need it no more. That's not a bad point. I mean, it's like...

Okay, while they're pushing this out, while they're doing this, what do you think the reaction is going to be from people? You think people are going to be numb, numb. I still... Back to my point. People are going to be confused. Bro, trafficking children and sacrificing kids, it has to be the top for me of egregious, scary,

bad, evil things. I'm less scared of demon aliens. Of course. I am. I'm more scared of humans trafficking and killing children. Yeah, me too. That's that's way more evil tangible to me. It's more scary. Way more scary. Honestly, if these demon alien things have this much power, they could have killed us already. It's like I'm more worried about real humans we live with that potentially do that. And then the fact that we don't care enough to put anybody in jail? So do you, so you, here's another thought. I feel like that. Everyone's asleep, dog.

Here's what's crazy though, by the way. Nobody's going to care. The pastors that they brought to discuss this with were evangelical pastors. They didn't bring Catholic or Orthodox leadership. And I have a theory around that. I think personally, because of the way the, you know, evangelical churches are, there is no like strong hierarchy. There is no strong tradition, which is true.

Now, I go to a non-denominational, so I'm not talking crap. But I think it would be harder to manipulate the Vatican. and the Orthodox traditions and say, no, you're going to fall. So I feel like they're part of it. I feel like they took these pastors in that are not really genuine. Oh, I totally think that we're going to put up.

Yeah. Oh, yeah. I totally think that too. Yeah, I don't think they're taking in real. Yeah, yeah. It's propaganda is espoused to the flock. Well, look. It's not going to, bro, it's not going to trip anybody out.

I'll say this. Look, I'm going to say this to our audience right now. Because to prepare for this, you should just exercise, get real strong. Yeah. Because you don't know what's going to happen. Take it on. Follow a demon. Follow a Maps program.

and print. It's not a metaphor anymore. It's really. I mean, it would take... Can we make a side-in-a-bondcast that this comes out? It would take an independence movie day to like really get anybody going. Like we would need like one of the ships, you know,

coming over to the skies, like for... And even then, I think people would be like, I wonder if that's AI or a hologram. You know what? Have you missed... Remember the one that was like the comet? They were like, oh my God, this is like a ship. It went around the sun and then slingshot it its way out.

Like, why not then? Have you got... Have you got... Yeah, dude. I don't know. I don't know. This will be interesting. I would definitely think this can be interesting.

It'll be fun to talk about. Do we have a timeline? It's coming soon. Because they just released the... To a theater near you. Yeah. Yeah, dude. It's a movie, dude.

The world is a theater, dude. Yeah. You know. It is. Absolutely. Oh, Project Blue Bean. That's what I was going to say. You're familiar with that?

Yep. I think you've talked about it before. Remind me what it is? So Project Blue Beam. Which is, how did we figure out? Doug, look it up. It's holographic imagery in the sky. So what they're going to do is they're going to project religious figures, like Jesus, Buddha.

Whatever, whatever your religious figure is in the culture, they're going to portray it. And all of them are going to communicate to them and say, the truth is, and they're going to say, actually, and then converge. And there's also technology in Project Bluebeams. Some people say that they could project voices in your head. Voices, yeah, they could like literally project voice like audio into your head. They can already do that. That's real technology that exists. Yeah.

So what's the staged event? Scroll down, Doug. Let's see. So using holograms to project extraterrestrial beings, UFOs, or religious figures, a second coming in the sky. The goal to induce global panic and hysteria, forcing humanity to submit to a totalitarian world government. Alleged use of specialized technology sometimes linked to holocaust. harp to project these images. Where do the theory come from?

Just make it up? Was this like someone... From the 1990s. Yeah, did someone come out? What if they're deceivious... Is the journalists in Canada, I believe, and they tried to debunk it? It is a Canadian journalist.

What if they're deceivious, like, master plan like backfires on them? Because it all, it started with all this tech and getting us addicted to it and so with that, that all this stuff's going to happen. We're all be too busy scrolling. Uh-huh. You're like, shit!

We got them so indicted their... We got them so into their phones. They don't even care. They're not even looking up. Oh, dude, my name was vaporized. Yeah. What? I start hearing trumpets.

Oh, my God. It's like, it's odd, dude. Let's see what happens. I know. Anyway, let's change, change directions. For people we haven't lost. I know. So, Adam, you have, I've seen you wear this jacket a few times.

This is a Vori jacket. Yes. What's the name? Because every time I ask you. V1 coach jacket. Okay. Yeah, I looked at the reason why I know, because I ordered, I ordered the truffle one. today. So they have a

truffle-colored one. They have a black one. They have an olive-colored one. And then they have like this kind of blue color. So is it like light? It's like a light jacket. I love it. It's light. It's got this like Velcro so I can make the wrist tighter, looser. It's got a pocket inside. Yeah, it's kind of windbreaker-esque. But I like it too because I mean, this is one of the things I love about Viori is

a lot of their stuff, like depending on, like I'm wearing it in sweats. I'm comfy today, right? I can dress up. And you have the seaside sweats on. Yeah, yeah. I'm like, I'm like, I'm Viori it out today, right? So good timing for an ad for them. I can dress it up or down. Because it's collared and it's sharp and it's butt-kn up like that. I was just say if you put slacks on it. Oh yeah. If you were with like one of Justin's like meta pants or whatever that he likes, like with the kind of the slacky pants, you could put it on with a white shirt and now it looks like sharp.

Like dinner, I can go out to a nice dinner. That's one of the things I love about Viori is a lot of their gear. I can put it with different stuff to make it look fancy or I can be super comfortable and I don't look weird or overdress. So it's like one of my favorite. But this jacket is probably my favorite piece. I see you wear it all the time. Yeah. It's probably my favorite piece that I've bought from there most recently.

But I need the other color. I need the other color. I need the truffle color what it went with when I'm wearing today. So I'll have it next time. All right. I got an annoying thing to talk about. So there's apparently I never, you guys ever go on Reddit? Oh, God.

I never do. I definitely don't like too far. I used to you back in the day. So that's where all. I never go on the negative. I never go on there. But one of my friends is like, oh, there's a thread or a section in there about mind pump. And I got to address this because it's super frustrating, annoying.

And in some recent threads, we're talking about how you're constantly sending people to your coaches. Like when we answer people's questions, when people call in, that we're just trying to push them to our coaches. And that's the problem? It's so frustrating because here's the deal. The truth is, we didn't offer coaching a professional. training for a long time. And the reason why we didn't do that is because we, we have very, very high standards for coaches and trainers. And we knew if we went in that direction, it would take a lot of energy. A lot of, a lot of training on our end and good leadership

on our end. Like, we needed people in leadership positions to do this because the last thing we would want, we were all trainers for a long time. The last thing I'd ever want would be a trainer her coach representing us that wasn't doing an excellent job. So we finally did it. It's been almost two years now. And here's why we recommend coaching. Nothing's better. Yeah.

We've said this for, I was just going to say, you know the irony. We've always said it. The irony of this, Sal, is when, long before, when the business first started and the only way that we monetized was through MAP's fitness products, one of the consistent things we would always say is, you know, yes, this is great programming, these programs, but nothing beats a good coach. A good coach and trainer.

We have said that for 10 plus years. We still need a coach to customer. About our own, own programs. When we didn't have coaches to make money or do any of that stuff off of, we've stayed consistent with that. And we waited, like you said,

for a very long time before we would even offer some of that. Now that we haven't offered, it would be doing people a disservice if we don't recommend it to some of the people that need it. If you listen to live callers too, I mean, what do we do, 8, 12 a week or whatever like that, not everybody needs it.

Some people, it's straightforward. We give them an answer. We help them out. In fact, I'd say 50% of them are that way. But there's 50% of them that need real help and that they need real guidance. And it's just like, hey, you would benefit by seeing a coach.

Here's a deal. So funny. Here's a deal. And this is just a truth in our industry. There's a lot of coaches and trainers out there. There's not a lot of really good ones. So if I have a family member that needs help, I don't just tell them go work with a personal trainer. This is before we had coaches.

I would say, here's what you do. Talk to a fitness manager at a gym. come back to me, let me know what happened. I'll help you pick a good coach. Because good coaches are valuable. Bad coaches are terrible. And unfortunately, there's a lot of bad ones out there.

We just know that the ones that work here are really good because we hire, train, and develop them. So that's why we... You know, the other part that annoys me about that is that... Because I guarantee if we were offering coaching for free,

those people wouldn't have a complaint. Like, we go get a free coaching for the next year or whatever like that. They'd have no problem, but it's because they charged. And the part that it's annoying is that we have 40 employees at work for Mind Pump. Whether that person that we recommend to get coaching does not put a dollar more or less in the four founders' pockets. It funds that business, that side of the business.

So where that person decides to do it or not does not change our income. So the idea of this like, oh, like we're trying to money grab or something. No, it supports the coaches and trainers and the leadership team that runs that. and when that person does it or not doesn't affect us. Well, I'm just going to be super transparent. There's two things that we wanted to address with personal training coaching. One is the obvious one, really good coaches and trainers for customers because they're so valuable. We were trainers for a long time.

And there's a lot of things we can do on this podcast. We can give great advice. We have five episodes a week. And it's great. You listen to the episodes. It's going to help you. We get a lot of great comments and emails. But nothing comes close to a good coach.

We were coaches. I know the impact I made when I did a good job with a client. It's life-changing. So it's the best possible thing you do if you're trying to really solve your health and fitness issues and do it in a way where it lasts for the rest of your life. There's nothing more powerful. The other side of this was to be a coach and a trainer in this industry, it's tough. It's a tough industry.

And it's not a, for often, for many people, it's not a good career. So I love fitness. I love doing all stuff. I want to be a trainer. but I also want to support my family and it's kind of a crapshoot. Where do I go? How do I build this?

I can't make enough money to support my family. And so one of the reasons why there's not a lot of good coaches and trainers is there isn't this like straight, forward way of really building a good business. So the two problems were

can we employ coaches and pay them well so they can build a life here and also provide good service. So yeah, you got to pay for it because we pay our trainers really well. Otherwise it wouldn't exist.

We ask for the best. Yeah, I think it's bad to go on Reddit, dude. I just feel like the person. I mean, in fact, I had somebody tell me, though, about it. They're like, you actually have a lot of really positive stuff on Reddit, which is not normal. Like having anything positive. Yeah.

No, there is positive stuff. But then there's also like QN on stuff. And, you know, it gets wild on there. I mean, the people that are going to go on there and do they're normally going on there to complain. Very few people I take. I mean, so it's a surprise that there's actually some people that go on there to say positive things. But, most people. I got some up-to-date data on JLP use in the U.S.

Oh, I heard something the other day. I meant to bring it to the podcast. So check this out. Let me pull up the step in. What was the number I heard? Let me see. Okay. Let's see.

In 2024, 5.8% of adults in the U.S. were on a GLP. Today, it's 12.4%. It went from-tripled. 5.8 to 12.4 from 2024. It doubled in 18 months. More than doubled. In 18 months. He exploded.

The anti-exploaded. Obesity Market, which is what they're calling. You called what? You said three and a four. I think you're going to probably, we're probably going to see my opinion between 50 to 70% of Americans on a GOP. Yeah, 70's a lot. 50's a lot.

50's a lot. I mean, I don't, do you even think there's 50% of people care about being overweight? Well, what percentage of Americans are overweight? Well, that's what my point is, do you think that even 50% of those people care? Yes, I think they do. And I know that that Trump just said that what's the insurance you get

after you retire. Medicare. Medicare covers it now. Yeah, well. So Medicare's going to cover GLP. Yeah, that's huge. Insurance company is going to be forced to cover it more openly.

Doctors are recommending a lot more now. So when that happens, 50% for sure. You're looking at a medication that promises to solve what 15 other medications are trying to treat with like blood pressure and blood lipids and all this other stuff. So I think so

Because look at Bro, that's from 5.8 to 12.4 in 18 months. I mean, I think it's good. Oh, that's what it was. No, it was, okay, the stat was how many people per week were adding adding on to GLP ones?

It was, it's a crazy number. Well, Doug, what's the total? It's like, it's tens of thousands of people every week are starting it. Well, how many adults are in the U.S.? Like, what's the population of adults in the U.S.? Let's see what that's... Because I want to see what 12.8%

I saw this. 12.4% of that is. Man, I wish I knew the number. I was here. See what that is. But they're saying that the global anti-obesity market is projected to go from 19 billion today to 104 billion by 2035. So in nine years, it'll quadruble. 267 million adults.

Okay, so you're looking at what? 30 million? What would 12, what's 12.4% of 26.7? I'm close to 30. How much? I'd say close. So almost 30 million adults right now, Adam, are on a GLP. almost 30 million right now.

Isn't that crazy? That's really crazy. Yeah, one in eight adults right now. I'm looking for this number. Well, USC 700% increase over four years and a number of patients without. Yeah, man, I saw this stat

and it was a number. It was like, like, don't quote me because I don't remember the exact number, but it was like 20,000 new people every week. Or just get a one. Like it was a big number. This is with the available GLPs are somaglutide, the more common one,

somaglutide and trezepatide. Reda tru-tide isn't even approved yet. When that comes out, oh, my God. Because that and the data crushes the other two. Yeah. So that's going to come out with the orals, right, which I'm sure is moving up a bit. I don't know how effective they are. I don't know either, but I know.

I ushered people in. There and the orals are like, so right now it's an NBA playoffs. watching a lot of the game stuff. A lot of the advertising right now are all the companies that do the oral. And they have all kinds of celebrities that are all promoting it. Oh, yeah. I wonder how effective the oral ones are for versus because with the injectable ones, it's like a once a week like insulin needle injection.

But still, that still stops people. So when they have like an effective oral version, yeah, for sure. So if it went from 5.8 to 12.4 in 18 months, it's definitely within the realm of reason to think that that number could get up to 50% in like 10 to 15 years. I'm going to send you a chart in our group thread right now that it shows a chart on it.

It was pretty good. Yeah, I can't find the exact numbers, but it was alarming. I was like, wow, that's a lot. So what I think is going to happen is I think this is going to usher in... Good for coaches, though. It's going to usher in an explosion of demand

for personal trainers, coaches, and for gyms. Yeah. Well, it should be standard that you have to train you know, as you embark on it. When this first happened, I remember a lot of trainers were like, and gym owners were afraid, like, oh, no, no one's going to want to work out anymore. I think more people, more people are going to want to work out. Is there a popular medication or drug that is prescribed by doctors when someone comes in with osteoporosis?

There's a few, there's a few popular ones, but they're not that great. Yeah, it doesn't matter. No. I would, I would bet on the, on the ticker on that. Oh, just because you think people are going to get more. Of course. Because before, it doesn't matter. It's what the doctor will default to.

Because you got to, you got to understand that. It'll cause a rise in personal trainers and so with that. Because just simply millions of more people will need it, 10% of those people will go to trainers. The other 90% will just go to their doctor and be like, oh, my God, I have osteoporosis. What I do? Here, take these medications. How this happened? How effective are osteoporosis drugs?

They're not. It doesn't even matter. And they've got crazy side effects. It doesn't matter, dude. Yeah. I think what's going to happen. I think more people are going to work out. for two reasons.

One, the obvious ones, I'm losing muscle, doctor says I need to. Here's the other one. When you're overweight, let's say you need to lose 70 pounds, and then you lose 50 pounds. You suddenly become a little bit more motivated.

Highly effective. Highly effective. 25 to over 50% decrease in fractures, but I don't see a huge reversal of... But that right there, that's enough, Sal, to get people taking it. Okay. So now look up to me,

look up for me, companies that sell those drugs. You're going to start throwing money at the... Don't bet on... Don't put money in what Adam says. Yeah, right up. Remember what happened last five years? You know what I won't do it?

I won't do it. I'll just... I'll talk about it. I won't do it. So for everybody else... So everybody else can go make money. Because if I buy it, it won't happen. I'll do everybody a solid. That would, I mean, right away, that's where my brain goes because, let's be honest, even though there's going to be a huge surge in personal trainers and people that need help

like that, that will still only be a percentage of people. Here's where I'll put the money. Which company is making Redatutututide? It's in phase three right now. So let's see what company that is. That's the company. Is there a crush? Don't more than...

No. It's only one company who has you like that. Yeah. So if you buy it at a compound for it, let's say you go to... It's not Eli Lilly. Yeah, no. Let's say you go MP Hormones.com and they'll have... They have Trezepotitis and some aglutide.

Oh, Eli Lilly. It is Eli Lillian. They've already skyrocketed. Sure. Everybody's projecting that. Through the route. So that's who I would put my... What is their ticker out?

What is their ticker, Doug? Eli Lilly's ticker. I looked at them a while ago because I was going to, and they were already through. Yeah, I was looking at, I'm looking at companies that are going to have GLP-1s like Eli Lilly. L-L-L-Y. And there is $991. I'm looking at those companies. I'm also looking at companies that are researching myostatin inhibiting drugs and muscle-building drugs that are non-hormonal.

Because I think those are the ones that are. Oh, they actually might not be a bad buy right now. Nope, don't get it. they would have been a great little purchase about right on that dip we just had they would have been a nice buy. Yeah, they were down at 934 for a minute, but they've been they've been averaging well over 1,000. I think what you're going to see is you're going to see a flood, a huge surge for people interested in gyms. I see personal training because of all these new motivated people who are on a GLP. Because I've already talked to a lot of people who want to work out because they lost weight, not because they're afraid of losing muscle.

But rather they're just like, yeah, now I feel motivated because I can finally lose weight. Now I want to work out. So I think you can see that. I also think it's going to fuel what's already happening in the gym industry, which is the more expensive gyms. Because you have all these people and they're going to want a nicer gym. There's going to be a plan to get off the GLP one as well. I think it's going to be a huge boom to the fitness industry. Yeah.

That's what I think. I mean, it has to. Yeah. I mean, how long it'll take and what percentage of people. I mean, that's unknown. but there'll be enough people that will be forced into having to lift weight. So many people are going to do it wrong

and going to need help. Yeah, we're going to be here for them. Unless, unless this is like one, this is a little wrench in it. The aliens show us something else. I mean, they may do that. We can solve obesity. I was laughing because there was,

I got this, this, like, request. We're selling our house right now. And, like, they're like, you know, asking details of like things that are, you know, we pay for services and whatnot. And somebody's like, do you guys have DSL? I was like, DSL, dude, like, you talk about like dial up? Like, that's like the oldest. Is that, is that what he's asking?

DSL, yeah. Oh, my God. Yeah. Like, where do you, like, 19, like, is there anything else you can do with DSL? I was like, do you want a fax machine? Do you want me to throw in a fax machine one minute? Was it some of real? Was it like a really old person?

I don't, I must. the bend. I was like, this is so weird. I would never like have thought of a request for DSL. It's a broadband internet technology that transmit high-speed data over existing copper. Maybe you could use normal. Does it still, it still exists. Well, maybe Justin, it's evolved. Maybe DSL is no longer just dial up. Maybe it's net. Well, it says it's broadband internet now technology. So it's just, it's competitor. Wow. Are we like, maybe cheaper to him missing something here. Because I hate X-Ffinity. You guys know we were working with a company that Doug had to go send them information and they requested fax only.

It wouldn't take email. So Doug had to go faxed. Is that true? Yeah. Yeah. I mean, there's a lot of places that still use that. Why? How? Yeah. I think even like, nobody owns. Do you actually like legitimate facts or do you scan and then send? I usually scan. Yeah. He's a fax service. Yeah. But they have, but it's legitimately a fax.

Why? Yeah. I don't know. Let's bring back faxing. I think faxing. Yeah. Fax me. Let's do it. You write me a letter. Yeah. Fax me, dude. Let's do that. Let's talk about a superfood. Now, look, I'm normally skeptical of anything marketed as a superfood. Manuka honey is the one thing that has the science behind it. So most honey is basically just sugar.

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Back to the show. Our first caller is Billy from New Jersey. Billy, what's happening? How are you doing, Billy? Holy cow, what's going on, guys? How are you doing? How are you doing? This is surreal.

I feel like you're really here. That's nuts. Nothing. Obviously, my name's Billy from New Jersey, 34 years old. I guess I'll just talk a little about myself. 6-1-220. I've been listening to you guys since, like, right before COVID started and pretty much been going from there.

And, you know, there's been following your programs ever since then. I don't know if you guys can see all the programs I bought it pretty much by everything you guys put out, which is awesome. Right now, currently in Maps 8, love it. I think it's just an amazing program. Also, I guess my main question would be my ankles. I have, since I was early 20s, I guess I lost the arch in my foot, so I pretty much have like a flat foot, as funny as that sounds. on both feet, so it kind of prevents me from doing squats fully. It's mainly just doing box squats.

I know you guys talked about box squats before, saying like you don't really get as much added as a full squat. So I guess one of your guys' opinions is like where I should go about trying to approve that. Yeah, good question, Billy. And just to be clear, it's pretty darn close. But that doesn't mean you shouldn't improve. or seek out to improve places where you have mobility challenges. So the arch of the foot does provide some stability.

The foot's got a lot of muscles. But then what typically follows a fallen arch or flat foot is ankle mobility issues. They typically go hand in hand. Do you have Prime Pro? I know you say you have a lot of our programs. Do you have Prime Pro? I do not. Okay.

I'm going to send that to you. So in Prime Pro, do the foot and ankle mobility movement? and practice them throughout the day. So short foot, piano, yeah, and things like combat stretch. And just practice them regularly. Continue to do box squats. And then when you start to feel like you're ready,

start to practice traditional squats, go really light. And what you want to do when you're doing the traditional squats, once you get good at short foot, so that's a movement that you're going to feel really weird. It's going to feel like you can't even do it. But once you feel like you can do it, then what you're going to do is you're going to get into a squat

with lightweight. you're going to do a little short foot, so you're going to activate the arch of your foot, kind of ground your feet, and you're going to practice really slow, controlled, shallow squats and work on a range of motion without going heavier while maintaining that strong arch on the foot. But it's going to take some time. Probably a good six months to 12 months of strengthening and practice to really make a difference. During that time, would you recommend or allow him to use, like, squat shoes? Totally.

I mean, he could. So I do use squat shoes now. Okay. You're fine. To do it. Yeah. So I, because any advantage I need because it's sad. I don't know how even how this happened.

Like I got it diagnosed when I was like 21. So I've been dealing with this forever now. So it's more common than you think. Yeah. Yeah. Oh, yeah. I've had a lot of clients like that. So it's, yeah, yeah, it's pretty common, dude.

So, yeah, it's just there's muscles in the feet that provide that arch. and it's just it's literally a strength training exercise called they're understimulated they're you know you're wearing shoes that are kind of limiting your range of motion so if you walk around the house with bare feet it's going to help a lot just to you know reconnect but you know like you're saying those drills another good one is to like you know get a towel and kind of squeeze between your toes and pull and that's an exercise on its own to kind of work your way into shortfoot shortfoot shortfoot's a really hard one to kind of conceptualize um but once you you're do get that. You'll, you'll be able to make progress in that direction for sure.

Billy, do you, do you make an effort to walk around barefoot much? I walk around barefoot all day. Oh, good, good. Now, here's the thing, though, Billy, if you walk around barefoot without trying to actively engage your arch, it won't do anything. Yeah, I'm not, you know, you're not really thinking about doing it. You kind of just walking around, you know, so. Yeah.

So, yeah. So when you practice short foot and you start to get good at it, it'll take a little while because at first it's going to feel like you can't even activate. But then as you start to get good, you say, oh, okay, there it is. I can think I'm moving it. And then once you start to get good at it, while you're walking around the house, just whenever it comes to mind, just try to activate your arch while you walk. I mean, you can even do it when you're, I mean, I'm doing it in my shoes right now as we sit here and talk.

So once you learn to do this, you can be sitting at the desk, working, doing your thing. and you could just be practicing. And the more you do that, the better this will get. And so it's just, it's more of a repetitive thing of just constantly thinking about it and doing it. But the movements in Prime Pro will help you out. Practicing that will help you out. You're already doing the squat shoes. That's a good way to get a little bit more range of motion right now.

But keep working on it. You can definitely improve this. Oh, yeah. You can make. Yeah. There's a belief that when you're flat footed, that's it. Yeah, no. You're stuck.

No. You're stuck. Yep. You can make a big difference in the strength and stability. It just takes time. So it'll take you, Billy, like I said, six months to a year to really notice big improvements. And you'll just notice. You'll just start feeling it while you're walking and standing like, oh, there. Don't overdo it. You know, it's just kind of like a more frequency thing. Yeah, it's like the bucket, right? Yeah, exactly. You guys talked about. Yes. Yeah. Exactly, dude. Yep. Okay. All right. I guess why have you on? If you mind if I ask the second question. No, let's go. I recently have a four-month-old, so I'm doing maps eight in the morning before I go to work around like four, like five a.mish, pretty much before I head in. And it's like the only time I can get lifting during the debt in that morning because I have a home gym in my basement, barbell, squat, rack, everything. I have everything I need.

Sweet. I'm just, I guess, I guess the question I'm trying is, I just want to get a, I just want to get a, I want to get strong, but I only have time to do like the MAPS 8 style. Yeah. I do have MAPS 15, like the power lift, but I don't know how to go about it, or I should try to put it to the side and just focus on just doing like MAPS 8 style, just not as much as intensity because of the baby and work and everything. Yeah.

What do you guys think about it? No, that's it. Stick to MAPS 8. Yeah. When you feel good, you got good sleep. You push the intensity a little bit. Yeah. Push it a little, you know, progressively overload if you can't.

When you don't, you just go in and practice the movement. I mean, you got a new baby, dude. So you got a good year of suboptimal, you know, sleep and all that stuff. But that's okay. It's just a season. But you go in your basement and you're like, man, I got crappy sleep last night. So I'm just going to go through the movement. And then you're like, man, I got good sleep for a couple nights in row.

I feel good. You push yourself a little bit. That's it. Okay. Okay. Perfect. Well, thank you for everything, guys. All right, Bill.

You got it, man. Thanks for calling in, dude. And we'll send that to you. Awesome. Thank you so much. Take it easy, man. It's easy, man. Recording. Yeah, that's great.

I'm glad he said that because I had very flat feet. And I still have some issues, but through doing things like short foot and awareness, the very first time we were short, do you guys remember when bring show to shortfoot? I think we all sucked at that. Yeah. Didn't work. I'm like, what? I can't do that. Like, there's nothing there.

No connection at all. But now I can do it. I actually have a connection to it. So now when I'm aware, I can activate the arch. and if I squat, it's definitely something I'm conscious of. And it does change my technique. I've definitely, because I change my shoes, typically I'll wear minimum shoes. It really helps a lot to still feel, yeah, and have the wide toebox.

The cool part about this is like you said, is that if you, it takes, you know, six months a year of consistently putting work towards it. But once you do that, it's like what I talk about with my whole mobility kick. It took a long time to really get that squat depth and ankle mobility and hip mobility. But then once I got it, maintaining it's actually really. really easy. It's just a few things. I just have to be aware of it and keep up some exercises that I do occasionally and it'll keep it up. It's like, and you won't lose it again, but it's the work to get there. It just seems a little laborious. Yeah. Our next caller is Adam from South Dakota. What's up, Adam? You're doing, Adam? What's happening?

You guys? It's pretty cool. I just want to say thank you guys for taking the time, do this. I mean, it's really fun to listen to the podcast and all the knowledge you guys put out. It's really cool. Thanks, man. we help you um so right now kind of in between i'm kind of finishing up uh maps performance right now uh but it's kind of harder to do the three days a week i normally split it up to uh five or six days a week kind of try to turn it into like a maps 15 performance um just a little backstory i just had a baby about six months ago now so it's kind of tough to kind of kind of on getting a full night of sleep. I don't, I mean, I don't do half the stuff that she does in the

middle of the night, but still, like, hearing him the next room and stuff like that kind of, kind of cuts off the sleep. So it'd be nice to do a little bit more of a 15 program and kind of trying to chase some strength goals for this year. So I was looking at either maps 15, strong or power lift. And I was just wondering if I could get your guys opinion on kind of wish it would be the best to go forward with. Yeah, good question. I'm looking at your question here too, and it says you're also doing jujitsu. Is that still happening?

Yeah, yeah. It depends on the week, normally two to three days, but yeah, still doing that. Okay, and part of your question was how you maintain mobility while getting stronger. Is that still part of your question? Yeah. Okay. So this is actually easy. Okay.

If you're doing jiu-jitsu, you're going to maintain mobility. as you get stronger. So you just got to keep doing jujitsu. Now, what would happen, the way you would lose mobility is if you stop doing jujitsu completely, or let me correct what I'm saying. The way you would lose mobility for jujitsu

would be to stop doing jiu-jitsu and then just start training. You start losing the skills of how you move and all that stuff. So as long as you're doing jiu-jitsu, getting stronger at the same time is going to be fine. Maps 15, power lift would be great. for you, but the way you would follow it is I don't think you should work out more than

maybe four or five days a week. What I mean by that is if you do jiu-jitsu one day a week, then follow the other four days you do math 15 power lift. If you do jihitsu three days a week, then you only do two days a week of maps 15 power lift. And you just follow the next procession of the routine the following week. In other words, the routine is laid out, I think, six days a week. But if you only do two of those weeks, then you just, continue on with the following weeks with whatever's left over.

And that's it. It's very easy, very simple. But more than five days a week, maybe even more than four days a week might be too much. With Jitsu and a newborn? Yeah. Yeah. Definitely. Yeah.

Yeah. So that's it. Yeah, very, very simple. Oh, sorry. So you're saying kind of lean towards four days a week and then like kind of if I feel good, maybe throwing a fifth day in. Yeah, exactly. More so that, I just, I would just base it off how much jihitsu you do.

So say you're only allowed to work out, you know, five or six days tops or five or six workouts. A jihitsu workout counts as a workout. So if you do two of those workouts or jihitsu, then take away two of the maps 15 days. Yeah. So you understand? Okay. If you do one, yeah. So.

And then your volume will be appropriated that. Yeah. And it's probably going to look like four or five days a week total because I know jiu-jitsu is pretty strenuous on the body. So I think I think look at four or five days a week total and then you just trade You just pick what you're going to do that week so if I go to Jiu Jitsu today then I'm not doing Maps 15 power lift But if I don't go to Jiu Jitsu tomorrow then I'll pick the workout for maps 15 power lift And just keep in mind we always talk about this it's not what you can tolerate it's what's ideal and optimal for you right So you might be thinking like well I feel like I can do six days I'm sure you can do it

But what's probably ideal for you if you want to maintain or actually build strength during this time is you balance what you're doing with jih Tjitsu with your weight train. Doing more is not necessarily going to give you more results. If you're getting stronger, you know, maybe not consistently because that's not realistic. But if you find yourself generally getting stronger, then you're doing great. If you find yourself just kind of maintaining and you're doing a lot or even going backwards a little bit, you might be doing too much. That'd be a good measure for you to back off. Okay.

Sounds good. So if it's something where, like, maybe Jiu-Jitsu is not very strenuous that day, like, kind of just doing drilling and then not a lot of people stay after for, like, kind of live roles, would you still consider that a workout day? Or is it just kind of, like, it's got to get intense to count that? No, I would still count it that because you have a baby and your sleep isn't that good. Yeah, it's a big, that's a strong, that's a strong consideration, dude, is the lack of sleep. It really takes a lot away from your recovery.

A lot of sleep. It's actually, when they do studies on injury, the greatest increase in risk of injury is lack of sleep. It's more than like no warm up. It's more than bad form. It's actually lack of sleep. Injury risk goes through the roof. So if your sleep is just, you know, inconsistent, suboptimal, which is normal when you have a new baby, then you just got to take that into consideration. But, you know, your baby's what?

Would you say six months old? Yeah. Yeah. So you got another maybe three to six months of that. And then after that, sleep will probably get better. And then you can start ramping it up a bit. Okay. Yeah.

So if I have, I don't know, maybe three or four days that, like, I could go to Jiu-Jitsu, but I'm going two days out of it, would it be better if I don't get like an ideal night of sleep, like maybe just stick to a workout that day and then try for Jiu-Jitsu later on the week if I do get better sleep? Depends on how you do Jiu-Jitsu. So, you know, I did Jiu-Jitsu for a long time. And there were definitely times. times around like, you know what, I'm going to go easy today.

Yeah. And then you get go full thrott. And then you get caught up, you know, you start sparring with somebody. And you just, so it depends on you, dude, how discipline you are. Like, if you can go in there and just do a light roll, it's perfectly fine. But if you know yourself, you're like, look, that ain't me, dude. Like light rolling just doesn't work. It ends up getting out of hand. Then you might want to skip it. And then same thing with the strength training. There's nothing wrong with going, just going and practicing versus really pushing yourself. Okay, sounds good. And then, like, are the 15 ones structured differently at all, or is it kind of laid out the same? Because, I mean, I know the other programs like performance that says, like, you want to hit a certain percentage of, like, the weight with these amount of reps. Is it still structured the same? Powerlift is like that.

Yeah, Powerlift has some of that in there. But it's not super important. You can totally go by. How long have you been working out? I mean, probably like 10, 15 years. Yeah, go by field. You're fine. Yeah, totally go by feel.

Someone like you, I wouldn't, don't worry about percentages. Because there's going to be times. You're like, well, today I'm supposed to do 90%. But man, I don't feel good. Like, go by percentages. Yeah, that's really power lifts. The only time that really matters. But even in our 15, we don't really focus on that as much because it's really low volume.

By the way, strong would be great too. So what we'll do is we'll send you power lift. And then I'll make sure Doug sends you a bunch of discounts for other 15. that might be good for you. Okay, sweet. Thank you. And then another real quick question. It would power lift be something good?

I know it's like a little bit longer rest sets. Would that be something that like we could do together for our workouts? And like while I'm resting, she does a set and then kind of changing the back and forth. She's six months postpartum. Yeah. So I think starter would be more appropriate for her. Okay. Yeah.

Just have her run a cycle of starter. and then have her jump into power lift afterwards. Because she's just six. She's just six months. Plus you said something in the beginning that she probably gets worse sleep than you do. Yeah. Yeah. So I'd have her go for a cycle of starter.

You know, low back and hip pain and stuff gets really common postpartum just because of what happens during pregnancy and birth and all that stuff. And starter is much better for that. Yeah. Once she gets back to normal, though, she can definitely do that. Yeah, probably a year out. Like, you know, then she's great, dude. That doesn't mean she won't make gains on starter, by the way. She's going to make progress still.

Okay. Sounds good. Yeah, because that's her, I mean, I've had a pretty tough time trying to even convince her to do like a 30-minute workout. She used to do two hours a day for. Oh, yeah. Okay. You have your work cut out for it. Yeah, I know.

Trust me. I'm trying. So it's like if I can steer in a direction where it's like, because she'll work out for 30 minutes and be like, well, this isn't compare anything to what it was when I did. two hours. Well, no crap. Your body's to leave. No crap, dude. But you know what?

She's also, just a reminder. She's got muscle memory. She was trained like crazy before. The mistake that really fit women make postpartum is they compare themselves and their workouts to what they were doing before way too soon. And it takes a lot longer than people realize for a body to kind of get back to normal. She'll feel good soon. if she's not already, but she's still not quite where she was.

Push him too hard, we actually set her back. That's right. She needs to kind of consider that. Yep. Okay, sounds good. And then is there any way I could get this recording so I could play for her? That advice from someone else. Yeah, dude.

For sure. Yeah, so when it airs, then you can just be like, hey, honey, check it out. Yeah. Plus you can go to. So there's quite a few episodes where I talked about this exact challenge, When Katrina, after we had Max, she wanted to jump back into Maps aesthetic, and I forced her to do Map Starter. I talk about that a few times in the podcast.

If you go to AskmindPump.com and use the AI, it'll probably find you all those clips of that discussion. So you can hear me talk about my wife wanting to do more and me explaining to her why she just needs to do Map Starter and the benefits of that. So you can look that way. So that plus Doug, you'll get this live in May 15th. Yeah. Okay, sweet.

Thank you guys. All right. You got it, man. Thanks for calling in. Yep. Thank you. You know what I like about what he said? He was real humble in the beginning.

He's like, you know, I'm not getting good sleep, but, you know, my wife's doing a lot of it. It was a really nice thing for him to say, which would be good when she listens to. Well, he probably because he do. He's going to be listening to it. Better get that right. But, you know, when people are playing a sport and their strength training at the same time, you know, there's always the question of mobility. Am I going to get tight? going to lose function, if you're concurrently practicing the sport and you're doing everything

with appropriate volume, because the other mistake is you overdue everything. The muscle bound myth comes in. That's right. Like if I'm still playing soccer or football or jiu-jitsu or whatever while appropriately strength-frain, because you could also overdo it, then whatever strength gains I get will get implemented and incorporated into my movement. If I take three months off, go strength train, build some strength and muscle, then go back to play my sport.

Now I'm clumsy because I've got new strength. my body's a little different, throws things off a bit, might feel tight. So it's like, just keep doing both. Yeah, if it's important to you, you want to maintain that skill by just light drills and going through the movement. So it doesn't have to be with intensity, but to maintain your body's recognition

of those movement patterns is really essential. I think the hardest thing to convey to a person like this is more to do with this. So he's been lifting for 10 to 15 years. It sounds like he's also married somebody who is very fitness. Yeah, fitness related, active. does jihitsu, works out.

He's got great. We didn't name, do all his numbers, but he squats, deadlifts, good weight, like he's strong. You know, telling that person that, you know, a MAPS 15 and take some days off on MAPS 15 sounds like, are you sure? Like, what if I only do this much in Jitzu? It's like, that'll be the greatest challenge for him is because he'll have the desire to do more, thinking that more is going to get you more results. And that's the hardest thing to tell somebody who's used to doing so much training volume that it may not.

suit you or serve you with the lack of sleep that you have plus what you're already doing with jih Tjitsu. Totally. But again, just to make the other point, again, I'll say it differently, if you took an athlete, because I think we tend to negate the skill aspect sometimes with sports, sometimes. Like the skill is the most important thing. Obviously, like if it was just about being strong, bodybuilders will be the best athletes. It's not.

It's a skill. If you snap your fingers and make an athlete 10% stronger instantly, they're going to go out in the field and suddenly be slightly off. Yep. Because they're used to moving in a particular way. And now timing is off a little bit. Things are off a little bit. And you actually start to trade skill.

Deceleration, that kind of, you know, that whole balance gets shifted. So it's so important to do them both at the same time so that they can grow together. Our next caller is Jenny from New Jersey. Hi, Jenny. Hi, Jenny. Hi, hi, guys.

How can we help you? I feel like I know you already, but it's nice to sort of meet you for real. Thank you. Thank you. How can we help you? So first of all, as usual, I want to thank you guys for all the great content you put out. I'm a lover of learning about all things exercise.

So your podcast has been one of my number one sources these days, and you guys are very much appreciated. I'm going to read my question, and there is a little addendum that I have at the end. So I'm a recovering cardio addict. I spent the last seven years doing very little strength training and a whole lot of endurance running. two marathons, nine half marathons, and three pregnancies and postpartum later, I think I've officially burnt myself out. I've been listening to the podcast for a couple of years, and I've heard you tell countless callers to cut back on the running, and I'm finally ready to take this advice myself. My question is, or one of my questions are, should I still limit the amount of walking and other

low-impact cardio I do to try to get the most muscle gains as I focus on lifting? I know you guys of walking the green light, but with my personality and background, I will take a two-mile leisurely walk and turn it into a five-mile hike at any chance I can get. I also am trying to gain a little bit of weight. I had a recent Dexa in February that put me at 19.1% body fat, and I know I feel a little bit better with a little bit more meat on my bones. So I'm trying to figure out how do I know if I'm overdoing it physically, even though I feel like what I'm doing mentally is not enough compared to what I'm used to. And then my little update is since my Daxa two months ago, I've gained about four pounds. I'm filling out my clothes again in a way that I like. And I feel

like I'm on the right track with my body composition. But it's really just the mental aspect that I'm still struggling with. I found that since I'm running less, usually once a week, if that, I'm trying to find other ways to move my body and I'm getting a little bit compulsive with it, like going for a couple walks a day, taking the dog for a walk. I feel like I've sort of developed two identities. So there's the lifter who wants to lift, eat, and recover. And then there's the runner who was always rewarded by doing more, which I'm learning is not always the best case anymore.

And social media doesn't help because my algorithm is constantly showing me hybrid athletes who can do it all, which makes me feel like I can do it all too. And then I end up exhausted at night trying to take care of my three kids and I regret my decision to even try. I've basically just been feeling pretty run down. I had labs done last week that were all normal. So at this point, I'm pretty sure it's self-inflicted. And I'm taking a delode this week,

trying to get my, figure out where I want to go from here. So any advice would be welcome as I try to navigate this. transition from being a runner to a lifter while still trying to enjoy both aspects of the different modalities. Great. Yeah. Yeah. You're doing. Good us for reaching out.

Just question on the, any, you track the steps when you, when you do these days, you walk all. What are you at? Yeah. I have a Gorman watch. And my typical steps are between like 12,000 and 15,000 a day. That's an active day. And then I shoot for 8,000 minimum. So even on a rest day, it's 8,000.

Okay, it's not bad. Okay, I thought you were going to say something crazy, like 20,000-plus. We need to calm down all the walks. Walking is good. You know, obviously you don't want to be neurotic about it and obsessive. And it should be something more leisurely and so like that. So it sounds like you're mindful of that. You can see yourself getting away with it.

But 12 to 15,000 steps is not bad. It's not like an obsessive crazy. I've had clients before that, you know, it's 20,000 plus and it's like, that's all they do is they constantly have to be moving. And it sounds like you're an active person. And it sounds like you're moving the right direction. Are you following any of the maps programs right now? I'm not right now.

Well, I have not yet, I should say. I work out from home. So I'm limited. I have a barbell. I have plates, a bench, but I don't have a rack. So I'm kind of limited. I can really only lift what I can pull up, what I can like power clean. So, and I have dumbbells and kettlebells.

So I wasn't really sure what would be an appropriate program with my limited equipment. We have dumbbells. As long as you have dumbbells of a lot of our program. First of all, I got to say that you're a self-awareness and the way you communicated, everything was amazing. So it gives me a lot of, like this is like very hopeful. Like I'm very hopeful because the way you communicated your struggles and challenges with all this was so good. It was such great self-awareness. So that's the good news.

The bad news is. is the answer to your last question, which is, how do I know if I'm still overdoing it? And you're not going to. That's not something that you have a sense of yet. So your best bet, there's a couple directions we can go with this. One road is to focus on just getting stronger. And that's going to kind of, that can kind of be a North Star. It's not perfect.

But it's hard to get stronger and overdo it. And often you won't get stronger if you're overdoing things. So if you're getting stronger, it's a good sign. That's what I'm saying. The better road is to work with a coach and then let them coach you through this process so you can relearn or learn what it feels like to do it an appropriate way. And what that means is you trust them because you're going to always feel like you're not doing enough.

This is just how you are right now. Like for you right now, doing an appropriate amount feels like way too little. So. I've continued to cut back and despite cutting back. And then I look at my numbers and I think I'm cutting back. And then my activity numbers show that I'm still getting just as much activity in per week that I was. I'm just doing it in a different way. So like I'm cheating myself.

Yeah. See, you're so self-aware. It's so great. So you just can't trust your feelings because your feelings are oriented, oriented towards doing too much. So when you work with a coach, you trust them. You work with them for, let's say, six months. you're like, all right, tell me what to do, and I'll just do it. Tell me what to do and I'll just do it.

And the whole time you're like, this feels like way too little. It feels like I'm eating way too much. And you just kind of trust it. And then you'll start to learn like, oh, okay, this is what it feels like. And whoa, I'm starting to feel good. And I have energy at night. The one thing that you said that is really, that I really appreciate that I think is important to focus on is less about how many steps you're taking, whether or not that's too much. It's, hey, man, at the end of the day, when I'm taking care of my kids, I'm exhausted.

And so your numbers could look great, but if you're feeling like you can't do that job at night that you obviously value, then it's probably too much. So if you're feeling exhausted, it's probably too much. Whatever the numbers are, it's just too much. And taking care, people don't approve, people who don't have kids, especially people who don't have multiple kids, don't understand just how much work it is, just how much mental work it is and just, and it definitely is something that, that hampers recovery and all that. stuff. And you got, how old are your kids?

Four, two, and 15 months. Yeah, good luck. This is a lot. It's a lot. So, you know, walking 15,000 steps and lifting weights and doing, plus taking care of three kids is like, it's going to burn you out. So those are the two things. So one direction, let's just to see if we can get, just keep focusing on getting stronger. Use that as your gauge. If working with a coach is an option for you, I could have someone call you. That's the best option. And then they'll really guide you. kind of through this process. The other thing, too, I want to ask you that would help with this is, is, and I think I know the answer, but I just want to be sure, is the connection to movement,

a body image thing, or is it more of a, I don't like to sit still? It's more of a mental. I don't like to sit still. Okay. So it's like it, does it help with anxiety, racing mind? Like sitting still feels like you just want to drive yourself crazy. I think I just strive to be the healthy. version of myself, so I always feel like more movement. Like, I work from home, so I do sit during the day and I'm working. Sometimes I'll take my laptop, put it on the treadmill to get my steps in. I just want to be the healthiest version of myself that I can.

And I know that there is an upper limit to how much movement I can do while accomplishing that. But it's not body image because I've found the more I'm lifting, actually the better my body image is becoming. I sort of building myself in a way that I've never done before because I've always kind of just ran and felt like I was breaking myself down. So it's been a refreshing change of exercise in a different way. So yeah, it's more just like I want to take care of myself.

You're doing really good. You seem really smart. You seem like someone I can challenge. Is that okay? Do you mind if I challenge you a little bit? Yeah. If it was health, I don't think you'd be overdoing it right now. Yeah.

So it might not be health. I think in your mind it's health, but in your heart or your body, it might be more like, I don't like to sit still because I feel like, what? I'm not being productive. I'm not doing something. I should be doing something. I'm being lazy or I'm anxious. So that's where I think you want to go.

Because if it was health, you wouldn't overdo it. No one's eliminated. Yeah. It's only been recently that I felt physically like my routine is wearing me out, though. I don't know if it's because now I'm a mom of three and I'm in my mid-30s and I just don't recover like I used to. All the above. What this might look like to get to where Sal's going, like if I was coaching or if you

were getting coached, what it would look like is I would see what a normal week of this activity looks like. And you've told me some things already where you walk while you work with your, your treadmill desk, you go out for a walk or a couple walks. So I let you kind of have a week like that to assess and see where we're moving, what we're doing. And then I might challenge you the next week. Okay, what I want to do is let's cut out that evening walk that you do every night

for this long or what about that, but leave everything else the same. And then I want to know how you feel when I made you do that. How did you feel when I wouldn't let you go for your, you know, 6 p.m. or whatever your last walk or thing is. And then that'll help us get to the bottom of what's driving you to go do that. when I'm like, you don't need it. You've already made plenty of steps. We lifted weights.

You're healthy. So what is making you want to go do that? And then that would help us get to the bottom of the feelings that you're having and then trying to work through that and then focus on the getting strong thing. And so it might be this, this slow process of pulling back a little bit on it, assessing what's going on with you, how you're feeling. And then then connecting the dots. Because if I do my job good and I scale you back, you should see an increased energy level

with your kids and sleep and all those other things. And so hopefully you then can connect the dots of this is what healthier feels like it. Yeah, and then you like that, how you feel. And it's like, okay, this is all I need. I don't need to be doing 15,000 steps. I can do a 8,000 step day. And that's still active with my lifting and all my kids I'm chasing around and be very healthy and fit. Is coaching something that you'd be interested in?

I can have someone call you. Yeah, yeah, I would definitely consider it. Okay. Let me have a coach call you. And worst case scenario, we'll send you a program. that I think would be appropriate. Yeah, Mass 15 protocol. Yeah, Mass 15 would probably be the best workout for you.

But I thought I was going to recommend. But I'll have a coach call you. But I want to tell you, like, when I work, when we work with clients, there's an attitude and a self-awareness that if I hear it, I'm like, this is going to work. You have that. Like, you're going to succeed for sure. You've got the self-awareness.

You've got the right attitude. It's the biggest hurdle. You're going to do really, really well. And you're already on the right track. Yeah. You are. I think it's just, it's the runner in me. I've heard you guys say before, you know, when you're doing aerobic and endurance, it's always

more, more, more, more, more is better, more miles more time. And when you shift to strength work, it's, that's not the case. So I'm just trying to kind of dull that part of my brain and relearn how to exercise in this. We've got to create a new identity. You've identified as a runner. You've identified as a runner for a decade, you know, and so. Yeah. And so it sounds like that's what this is.

and it just take a little bit of time. Reassurance and reps. That's all it's going to take. But I already feel, like Sal said, I feel really confident in you because you're already connecting the dots of what it feels like to build a body instead of, you know, tear down or beat up and cut into your body. You're going to build into the body and health you want. And so you already have the right mindset of where we need to go and you're heading the

right way. So you'll do great, Jenny. All right. Thank you. Can I ask you one more quick question? So I had the decks in February. I was planning on doing a repeat in like about six months to make sure I'm on the right track. So theoretically, if I were to gain like six pounds or so total, what proportion of that

would I expect to be from fat versus muscle? Like what is the ultimate ratio there that I should be looking for? Is it like pretty much even in someone who's looking to? I would look at it more like this. Are you getting stronger? And then a body fat percentage that generally, that typically means good overall health and leanness. So hormone health, energy, resilience. So if you're getting stronger, I think your body fat would be best

probably in the low 20s. So like 22, 23%. And that's a nice good range. Once you step to go below 20, then you start to mess with health a little bit for women. I also, have you been listening to me talk about me coaching right now, Corinne? Yeah. So I just, I want you to be careful of getting hung up on that percentage too because that could really spin you out in the negative way. So you might need to just gain body. Exactly. So what could happen is similar to what happened to her was her body just needed a higher body fat percentage to be healthy. And we put on, we put on weight. And then according to Dexa, it was all body fat. And so that could really negatively impact you like, oh my God, I'm doing this all wrong when no, you're not. Your body is that's your body telling you needed some more body fat.

you and you're still actually heading the right direction. And here's what I mean by the strength side, okay? When we see that muscle is connected with longevity, what we're looking at is a correlation to strength. Strength is a much better predictor of longevity and health than muscle. So what Corinne experienced was an increase in. She was hitting PRs are crazy. She saw her body fat percentage go up.

No muscle gain on the dexa, but her strength went up like 40%. And so it's like, we are going in the right direction. But the Daxa would mess with your head. Like, oh, my God, I gained five pounds of body fat, no muscle. Yeah, you just hit a 30 pound PR on your deadlift and your body fat percentage needed to go up. Yeah.

So we're doing the right things. Yeah. Okay. Got it. All right. Well, thank you guys. You got it. Nice for calling him.

Yep. Take care. Bye-bye. Love her attitude. Yeah, yeah. And the self-awareness around. Very much so. But three little kids, what she said, 15 months to?

She's got her hands full, man. Bro, that's a lot. Yeah. You're at home. You work at home on top of it. you got your kids. Yeah. Yeah, dude. Like, of course you're going to, it's going to, what you did before, now all suddenly feels like too much. Well, yeah, this is a radical shift. And so, yeah, for her point, it's like, it's going to take some time to really adjust that mindset. Totally. She's doing good,

though. She really is. Yeah, dude. I mean, it sounds, I mean, even her gaining some weight and got rid of the running and she's turned it into just some walking. She, she recognizes that her leisurely walk for two miles turns into five aggressive really quick. And so the only challenge is like at the end, is like, how do I know? Yeah. It's like, you're not going to, it's not going to feel right until you really learn how to what is supposed to be. Well, and if you try and. It's probably the best gauge for that.

And if you try and measure it through Dexas scans and things like that, it could really steer you in the wrong direction. Again, using the example with Karen and I, what happened is just like, I know we're doing all the right things, but it's just that her body needed a higher body for it. And she was similar. I mean, Corinne was like 17. And so still. It is funny, right? Because we use muscle as the measurement. of health.

Part of that's because it's visual and it looks good. But if you actually look at the data, it's strength. More muscle usually means stronger. But having a lot of muscle and not having a lot of strength does not mean longevity. Depending on your health. Right. So it's actually the strength that's the most important thing. Next caller is Christina from North Dakota.

Hi, Christina. Hello. How are you doing? Hey, guys. Thanks so much for taking my question. You got it. How can we help you? Can I give a little bit of background before my question?

question. Of course. Go for it. Okay, so in about January of last year, 2025, I started listening to women like Stacey Sims and Gabrielle Lyon. So it was that time that I realized I was not lifting often enough or heavy enough, and I definitely wasn't eating enough. So in February, I increased my calories and started training like three to four days a week, focused on progressive overload. However, I was only at like 12 or 1,300 calories at the time. So an increase for me was going up to like 1,500 a day. And I definitely saw improvement by doing that over the next several months just by lifting more and increasing my calories. But then it started to stall and eventually I felt like I was regressing. I don't know. I just kind of felt like I was losing muscle mass and

getting soft. So January of this year is when I discovered your podcast. And that's when I realized 1,500 calories still was not enough. So I again started to increase my calories. Got up to around 1900. But then two weeks ago, I had surgery. So I have to take six weeks off from any heavy activity. So all I can do is walk. So what I'm wondering is during this time, can I go into a slight deficit? And would I still be able to preserve muscle while doing that? because during this most recent calorie increase, I did put on a few pounds that I would like to take off. So, but I don't want to compromise any muscle,

which I know I probably will by not being able to lift for six weeks, but just wondering what a good strategy would be. Definitely not cutting your calories. Yeah, that's the worst thing you could do. Yeah, I mean, because you're, we're not sending a signal to, with lifting weights to build muscle or keep muscle. And then in addition to that, cutting calories would be the fastest way to lose muscle.

I would recommend, especially where your calorie intake is, this is where I think something like EAAs would benefit someone like you. And actually, I did add those in two weeks ago. So every day I've been adding a scoop of EAs to some water. Good. Yeah, Christina, when you increase stress on the body and you simultaneously go in a deficit, you've added more stress. So post-surgery recovery is catabolic.

There's nothing you can do about, right? It's a catabolic state. It's also a stress state you're healing. If you want to make it more catabolic, go in a deficit, that's a great way to slow down recovery from surgery and accelerate any potential muscle loss. What's probably a good, and this is good news, if during this recovery process you gain a little bit of body fat,

that's actually going to be a bit protective. And I would not be worried about what's going to happen afterwards. You'll bounce back pretty quickly. By the way, the reason why before you noticed your gains flattening out at 1500 calories was because you were just not eating enough and you were still over training. So no, don't cut your calories. Keep your calories where they're at. Keep your protein intake high.

Don't keep your fat too low. You need the fat for recovery as well. Maintain appropriate movement. So whether that's walking or whatever. and when you start to heal, slowly get back into exercise. Don't rush into it. Muscle memory is a beautiful thing, and you'll see the muscle come back, especially if you're feeding yourself and you'll feel great.

So change nothing. That's right. And do you think, I mean, I guess for context, I'm 5-1 and I'm about 116 pounds, and I'm 46. So, I mean, I guess, I don't know. what you can do with that, but, I mean, is 1,900 calories, does that sound like it's... Right now, it's fine. Yeah.

But when you get back into working out, and I see in your... How many days a week when you're, like, training and everything's going good? Like, how often... What do your workouts look like throughout the week? I would do, like, four days a week, so upper body, lower body a day off, then upper, lower. And then walking every day. And walking every day. 1900 is probably still a little low.

That just freaks me out. Yeah, of course. Well, yeah, it's, well, it's also, you're heading in the right direction and we'll slowly get up there. So it's not like, hey, 1900's so low. Get yourself to 2,500 right now. It would be a process of slowly increasing, potentially to and or reducing the training volume. I'm assuming you're talking about about an hour workout every time you work out to. Yeah, it's about 45 minutes to an hour.

So I would lift in the mornings and then walk. I mean, now I've been walking twice a day since I can't lift. Honestly, you'll probably end up somewhere around 2,300 calories at some point. Yeah. Okay. No problem. I mean, if I were coaching you, I'd probably get you up higher, but I'd work with you. But it'd probably end up around 2,300 calories.

Feeling good, strong, lean, everything feels good. You don't want to be too lean, by the way. I don't know what body fat percentage you were maintaining yourself at before. Do you know? You know, I have a home scale, but I know that those are not super accurate. But according to that, it was around 22%. Good. Yeah, you look lean.

Yeah, you're good. You're good. You were doing the right stuff. But right now, you can just keep it where it's at. Don't cut. Did you already do the surgery? How far are we? Tomorrow is two weeks since the surgery.

Okay. And you have six weeks is the recommendation to be off? Yeah, so I have another four to go. Oh, that's not bad. Yeah, you're going to be good. Yeah, you're fine. You're going to be good. muscle memory is amazing.

Yeah. You're going to see like you're going to train for like two weeks and be like, whoa, it all came back. But keep taking the EAAs, keep the calories where they're at. If you want to hang on to the work that you, the muscle you have built, that's the best way. And that's also the fastest way to recover like Sal said. Do you have a red light panel? I don't. I've wanted one.

Okay. Let me send you a link with a discount code because red light therapy, muscle preserving, good for skin can also accelerate healing from surgeries. reduce scarring, all that stuff. So we'll send you a link with the partners that we work with with a discount code. So that could be useful during this period of time. Awesome. Thank you so much.

You got it. Thanks for calling in. All right. Thanks, guys. Actually, a great question. Someone might be like, okay, I'm not moving much because I'm recovering. Yeah, yeah. So I'm going to go in a deficit.

Oh, boy. You want to make your muscle loss really fast. Oh, yeah. Well, I mean, it's like I said, we're not healing. We're not sending a signal to hang on to any muscle. And then in addition that, we're reducing calories, it's the fastest way to... Super fast. Way to lose muscle.

Yeah, to lose muscle. You're going to lose some muscle no matter what. Right. But you want to make it happen worse? Yeah. And like you said, also slow down the recovery process. Yep. So if you want to get back to the gym and get healed and get back, like low calorie is not going to speed up that.

Speed that up either. Look, if you like the show, come find us on Instagram, Mind Pump Media. Thank you for listening to Mind Pump. If your goal is to build and shape your body, dramatically improve your health and energy. and maximize your overall performance, check out our discounted RGB Superbundle at Mind Pumpmedia.com. The RGB Superbundle includes MAPS Anabolic, MAPS Performance, and MAPS aesthetic,

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