Mind Pump: Raw Fitness Truth - 2883: The 5 Most Popular Workout Styles Ranked (Pros, Cons and Who Should Do Each)

Episode Date: June 19, 2026

In this episode the guys break down the pros and cons of the five most popular workout styles right now, Pilates, yoga, bodybuilding, powerlifting, and hybrid training; covering what each one is actually good at, what it's not, and who should be doing each one. They also get into why meal prepping is one of the most underrated fat loss strategies, how Coca Cola literally had cocaine and caffeine in the original formula, the first ever online pizza order, and the guy who spent 10,000 Bitcoin on two Papa John's pizzas in 2010. Then they answer questions from Instagram on rest days and strength training, how new personal trainers should get their first clients, whether GLP-1 drugs actually cause more muscle loss than regular dieting, and how to balance eating the same meals consistently versus adding food variety outside of a prep. MAPS Anabolic Relaunch: https://mapsanabolic.com Code: ANABOLIC for 50% off through the end of the month. Includes updated female blueprints, masterclass videos and three days of live coaching. SPONSORS Vita Bella / MP Hormones: Go to https://mphormones.com and BOOK A COMPLIMENTARY 10 minute consultation with a membership specialist to find out if Vita Bella is right for you. Or use code mindpump365 to start your annual membership and get your free blood panel and Gift. Consultation: entry: https://meetings-na2.hubspot.com/alever/marketing-membership-consultation?uuid=ff3ae3e9-7828-4d4b-be06-7d8d68ba2929 Caldera Lab (Hydro Layer skincare): https://calderalab.com/mindpump Code: MINDPUMP20 for 20% off your first order. Visibly reduces lines and wrinkles, firms skin, minimizes pores, all-day hydration. Peptide growth factors plus a hydration matrix that holds 5,000x its weight in water. Butcher Box: https://butcherbox.com/mindpump No code needed. Sign up now and choose your free for life offer plus $20 off. Choose from free sirloin tips for life, free chicken wings for life, or free ground beef for life. LINKS Mind Pump Store: [ https://mindpumpstore.com](https://mindpumpstore.com) Maps Fitness Products: https://mapsfitnessproducts.com Instagram: @mindpumpmedia 0:00 - Intro 2:29 - The 5 most popular workout styles ranked and compared: Pilates, yoga, bodybuilding, powerlifting, hybrid 3:27 - Pilates: pros, cons, and why it's surging right now 11:15 - Yoga: breathing, flexibility, community, and why it's more valuable than ever 16:57 - Bodybuilding: the best for body composition and why it can attract body dysmorphia 21:16 - Powerlifting: the best foundation, great culture, and where it falls short 25:02 - Hybrid training: the most balanced but easiest to overtrain and hardest to program 30:51 - Why meal prepping is one of the most effective fat loss strategies (and how to make it simple) 33:33 - Butcher Box and the anchor meal strategy Adam uses every week 42:19 - Original Coca Cola had 5 to 9mg of cocaine per serving 50:24 - The guy who spent 10,000 Bitcoin on two Papa John's pizzas in 2010 57:26 - Q&A: How many rest days should you take per week when strength training? 59:56 - Q&A: What should a brand new personal trainer do on their first day to get clients? 1:02:49 - Q&A: Does GLP-1 actually cause more muscle loss than a regular calorie-restricted diet? 1:05:31 - Q&A: Is it better to eat the same meals every day or add variety outside of a prep?  

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It's a workout showdown. We're going to compare the five most popular ways to work out. Pros and cons, what they're good for, what they're not good for. Let's get to it. Let's get to it. Is this just back into it? Do we actually look up to see if these are the most popular? These are the most popular.

Yeah. Yeah. I threw in one that might not be super popular, but I think it would be good to talk about. But, you know, four out of these five are kind of popular right now. And I think it's important to talk about pros and cons, because each form of that's important to know this, that every form of exercise has value if it's applied appropriately. Okay, so all forms of exercise will have some benefit. Now, they're not all great at everything, though.

Some are better at some things than others. Some are great at building muscle and burning body fat. Others at conditioning or stability. And even others may be at consistency for other factors. So let's talk about those so that when people make a choice, they're choosing them for the right reasons type of deal. So we'll start out with Pilates. Pilates is having a moment right now.

I don't know if you guys know this. Oh, I know. It's very popular. It's getting even more popular today than it has been a long time. Yeah, no, my sister just got certified to be a Pilates coach. Wow. I've seen a lot of variations of it now, too, like kind of spin off. Yeah.

It's been around for a really long time. And I feel like just, again, dating ourselves here. I feel like this is the second comeback I've watched it make in our, in our training career. So it's like it's gotten popular, falling out of favor, then gotten popular again. I do think that there is kind of a wave right now. What's your thoughts on why the resurgence right now? Oh, well, there's two reasons why I think it's popular. I think one, the people that represent Pilates in the advertising or I'd say in social media look the way a lot of people want to look.

And so this oftentimes will sell or should say make or break a form of exercise. For example, if I show world-class heavyweight Olympic lifters, most people would think that's not a great way to work out because they tend to be big and kind of bulbous looking. but what we need to consider is the representatives of the form of exercise doesn't necessarily highlight what that form of exercise will do. A better example would be like looking at the top basketball players and saying, well, if I play basketball, I'll be real tall. Yeah. That's not the case.

So I think that's part of it, but here's the other part of it. And this is where I think Pilates has a real good, one of the pros of Pilates. It's very social. And I don't mean that lightly. I think the social component, the community component of fitness has been downed. played by gyms for a long time to the detriment. What we see in the studies is that when people have some kind of a community behind what they do, their consistency goes through the roof.

And I'll say this all day long, a bad, quote unquote, ineffective routine done consistently, will always outperform a effective routine done inconsistently. So if it's the social component that you're looking for, if it's the friendship, it's the people that go and show up when you go and you enjoy doing it and you like it because of that, that gives that's a huge plus so that's a that's an interesting argument for why it's surged i kind of feel like it's uh the antithesis to crossfit so i feel like uh that's the response like we had this crossfit did it's less aggressive right crossfit did this incredible thing for well they had the social component too yeah they had this great social component they got people to lift the big compound

lifts that nobody was doing it got women into lifting heavy weights and wanting to be strong. And so we did such a good job for the last, you know, decade and a half, arguably two decades, right? The CrossFit's been around. And I feel like Pilates is kind of the counter to that. It's like, well, for those of you that don't care that much about PRs or want to build all kinds of crazy, but you want to feel good,

you want to be healthy, you want to be lean, you want to do that. Like, I feel like it's kind of. Maybe from that angle down, but then from like up, I think it's like sort of a bridge up from yoga, which we'll get into that. but like yoga then to Palaise, like now we have more resistance added that we can kind of justify. I think it's a combo of those two.

I absolutely think from top. That's not a bad point, Adam, because you could be like, oh, I like the social component from CrossFit, but man, it burnt me out. Yeah, yeah. Oh, I got hurt. I got, or I have lots of friends that hurt their back

or hurt their knees or hurt their shoulder and I don't want that. It's like more resembles like dance move, kind of like something that like, you know, that particular type of consumer is like, I'm used to this. I can relate to this more. Well, some of the pros, I think, of Pilates is some of that. So, you know, part of what also CrossFit gave us was this huge mobility movement because it was required, right?

It was like, if you wanted to keep healthy joints and stay safe and lift like that, you needed to incorporate mobility. And so what are some of the great pros about mobility? Well, there's a lot of crossover to those pros with Pilates. Yeah. A lot of the things that give you good joint health and stability is, is, is, well, you. what you get in mobility practices and what you get in Pilates. Yeah. And so I really think CrossFit played a role in this huge surge right now.

Because it's not new science. It's been around forever. The reformers haven't evolved much. They look the same. And so it's not like you have this total different package. It's the same thing. But why is so popular now? I don't know where I think the, yes, community, I think is a great argument.

It provides the community, which a lot of things do. but I really think it's the answer to people that want to be fit and healthy and mobile joints, but CrossFit is dangerous. Well, Pilates is low impact, relatively, it can be intense. So people listening to like, it's hard. No, no, no, I don't mean it's not intense. I mean it has a low risk of injury. Yeah, the risk factors really low.

Yeah, low risk of injury. It's good for stability. You're working joints and very shortened kind of ranges of motion. So that can help build stability. It's not a great muscle builder. It's not great at building like athletic stamina. Doing Pilates will get you better at Pilates.

You'll build some strength, but very, very minimal strength. Strength and strength training. Strength endurance. Yeah. And it's not like a great, like, aesthetic form of exercise. What I mean by that is,

not that it doesn't look aesthetic. Like if you watch Pilates, it looks nice. But in terms of like sculpting and shaping your body. Yeah. It's not a very effective... It's terrible. terrible for that. And I know we're going to get heat for saying that. But listen,

this is true. Not only have I trained a lot of, I have recently helped coaches that own Pilates studios. And the reason why they came to me was because that's all they've been doing and they can't get this look that they want. Right. And so I have found that a lot of people that do it feel great. You know, I feel great doing it. I love doing it. But then there's, this part of my body that I don't like or that I want. And just it doesn't provide sculpting like traditional strength training does. Traditional strength training, somebody can come to me and go, Adam, I don't like the way my shoulders look.

Or I wish I had a bigger, I wish I had a bigger butt, or I wish I had better quads or calves, or name the muscle group or the body. And you can sculpt it and build it through traditional strength training. You can't a little with Pilates, but not very much. Very minimal. You're going to get very, very minimal strength, muscle gain. for fat loss as a form of exercise.

It's not super effective, although most of that is, you know, is always diet. It's not really muscle preserving, like other forms of exercise. It will improve fitness. It will improve health. It will improve stability. It is low risk of injury when done properly. It does have a really good social component. And here's a deal.

If you love it because you enjoy that form of exercise, that's a big plus right there. I love if a client loves it, I love for them to continue doing it to complement a good strength training. Sure. I've never told a client that loves Pilates, stop doing it. I would never do that. I think that it's got enough benefits that if you've been consistent with it, we know the value of the consistency is. But if they're coming to me, they say, I love Pilates, but then I want these other things. I'd say, listen, let's keep Pilates in there once a week because you like the class, you like doing that. I think it's good for you. But then I want you another day or two a week. We're going to be doing these strength training exercises that's going to help build the body you want. Next up, we have yoga. Yoga, I mean, pros. Like, real yoga, traditional yoga, tends to be quite recuperative. That doesn't mean it's not hard because it's going to be difficult. But it does help people kind of achieve a sense of calm and peace.

This is why people tend to do yoga. It's great for functional flexibility. It's actually not bad for functional flexibility, meaning the kind of flexibility that you can actually apply in the real world. When you're doing it properly. So a good yoga instructor does, cue you properly to stay active in certain poses. You're not just holding a stretch, except for maybe yin yoga, which is a very specific form of yoga. So it's really good for that.

It's really good for relaxation. It's got an interesting community. Not that there's a lot of socializing happening at yoga class, but there tends to be a lot of empathy in yoga classes. If you've ever attended when you know what I'm talking about. They incorporate a little more spirituality in it. They do. Typically. They do. It's not a great way to change the way your body looks. It just doesn't. It doesn't build muscle, doesn't, you know, burn a lot of calories. You'll get some maybe strength stamina depending on the form of yoga. Now, I know yoga is now such a broad term and it can mean like yoga with dumbbells and all

time. We're talking about traditional yoga. But as a form of exercise, it really change the way you look or dramatically improve your fitness. There's definitely better forms. Well, I mean, it's,

I think, again, to the end range strength and like the active poses where you're actually paying attention to a lot of value to that. A lot of value to actually like articulating, you know, your toes and ankles and like really joint focused type positioning. And I think that that can apply really well to benefit strength training. But I think it's its own modality completely. I see it as a more valuable tool today than I've ever thought in the past.

I'll tell you why wife and I were talking about one of our family members who's seen a functional practitioner and, you know, really trying to nail down a lot of the stress and anxiety in their life. And they were, you know, balancing diet and hormones and all these things. And one of the recommendations was that, you know, you really need to just take 10 minutes of silence. No phone, no anything. Just. And this family member reported back, oh, my God, I can't do it. I can't even, 10 minutes. I didn't realize that just not having anything I was doing for. in 10 minutes of complete silence and peace was so out of the normal

but yet, I mean, prescribed to her that you need to do this. That's only asking for 10 minutes. Most yoga classes are an hour long. And I think that she's more common than we realize with this generation that's coming up in the iPhone generation

and distraction of like, you know, we don't go to the bathroom alone anymore. You know what I'm saying? You're on your phone. You don't wait in line anymore. Dude, there were, there was, there's posts on TikTok. My daughter was telling me

about this or Instagram, kids who are doing, they say raw dogging. Rod dogging flights. This means something different when we were kids. Every time I say a rod dog, and I'm like, okay.

It just means without tech. They're like, I'm gonna brush. They're like, I'm gonna brush, I'm gonna raw dog brushing my teeth. I'm like, wait a minute. Yeah. You watch stuff on your phone when you brushed your teeth.

Like, that's how crazy it's got. That's ridiculous. So my point is, and I think that's more common than it is not. So much that there's this movement of raw dogging on TikTok that it's a movement and people have to try and do

simple tasks like brushing your teeth so man yoga's always been an important practice and valuable and you can make the case for it I think today it's found a new importance for a lot of people and a lot of values I'll say I'll add this

it's the best it's the best form of exercise I've found for breathing I don't know any other form of exercise that really focuses on breathing and breath work as much as yoga. Now, if you've never done this before, you might be like, what are you talking about?

I breathe no problem. It's not a big deal. You would be surprised at how wrong you breathe. And I don't mean you breathe wrong like you can't get oxygen, but you're not breathing with these full diaphragmatic breaths. You're kind of in this, you know, sympathetic state all the time, shallow breathing. You don't even realize it. When I would have clients, this shock me the first time this happened.

And then every other time it happened, I was like, oh, there's a 50, 50 chance. this can happen. When I would have a client, when I first learned this, I would do this with certain clients. And I could tell who they were. You just kind of high strong, high stress. I'd lay them on the ground and I'd practice belly breathing with them. And the way I would do it with them is I'd say, okay, put one hand on your belly button, one hand on your chest, breathe in fully and don't let your chest rise until your belly fully rises. So this kind of forces what's called the diaphragmatic breath. And I'm not even making this up. Half the time people would start crying. They literally sit there. I remember the first time this happened, this woman was doing it over and

over again. It's like a bigger release. And then she started to tear up and then she started to cry. She kind of turned over. And I was like, confused. I'm like, what did I just do? I don't know. I'm not trained for this. No, I wasn't ready for this at all. But the woman that I worked with in my studio who taught me this, she's like, sometimes that happens because people are holding on to so much stuff. Yoga focuses on breath work more than other forms of exercise. And I can see them really shine there. By the way, to go to the spiritual part, Jessen, which is so funny, you said that. For some people, that's a con. So you'll see a lot of like Christians who will say, I'm not going to do yoga because it is a religious practice.

If you actually hear the change. It's true, but that's how it started. Yeah. That's right. That's right. Next we'll get to bodybuilding. Bodybuilding is more like traditional strength training. I'll start with the pros around the gates.

It's, if you want to change the way your body looks, nothing beats bodybuilding. Like period hands down. It's like, hence the name. It's in its own categories, everybody. If you want to change how you look, if you want to shape and sculpt your body, bodybuilding is going to do it faster and better and more effectively than anything else. And if you want to build muscle, of course, that's part of the process. It wins, hands down.

It's the best for that. It's hard for me to even point out many cons here. We can find some, but considering that a vast majority of anybody and everybody that we've all trained comes to you with wanting, even if they have general health goals, longevity stuff they talk. about being able to play with their kids all these other wonderful reasons to be healthy and fit there tends to be a body look or goal uh rooted in all of it it's very rarely did i ever get a client very very rarely they came in you know and and hired me and said i just i just want to be healthy or just live long i don't really care how it's all there's always aesthetic years there is almost always some sort of an aesthetic goal and if that's true that that large of a percentage is uh

feels that way, there's no method or modality better than bodybuilding. No, it's super effective for that. It's also, if you apply it properly, and that's the context for all these forms, okay? It's one of the most individualizable forms of exercise. I mean, I can do, you know, strength training, bodybuilding training on someone who's 90. I could do it on someone who's 12. I can do it on someone who just got out of a car accident as ready for rehab. I could do it for men, women.

I could do it for people with hormone issues, no hormone issues. I could do it for, it doesn't matter who I can apply bodybuilding in a very individualizable way. Whereas other forms of exercise, like Pilates and yoga, you're in the class,

you can individualize it to an extent, but it's not so individualizable that I can give it to anybody. Whereas bodybuilding, I totally can do. I mean, you can draw some negatives from it from the vanity perspective. Very good.

Which also, too, the short range of motion and like not really incorporating your entire body as a full movement. And you're pretty segmented in your movement, which creates dysfunction. But it's so versatile to your guys' points. And like it has there's so many ways of like the risk factor is really low. You could really, you know, monitor that pretty well. And you can apply it to so many different types of people. Like I use it for like every one of my clients.

But yeah, if you could get too into it, you can get to the. point where the extremes is very vanity focused. 100%. I was just going to say it becomes very body-centric. The way I look becomes such a high focus with bodybuilding. Because it's so powerful at changing how you look, it can become all about how you look. And bodybuilding does attract more than other forms of exercise, I would say. Not the most, but because of the forms exercising this as well.

But it does attract a lot of people with body dysmorphia. It's the magnet of exercise forms for body dysmorphia for a reason. Part of it's because of what it's so good at. Yeah. But that's not to say it can't cause body dysmorphia to get worse. Oftentimes you'll see somebody with body dysmorphia get into bodybuilding as a way to solve their body dysmorphia only to find it makes it far worse. That's the only real con that I have. And even the point that we make about short and range of motion that we've talked about from a lot, I see that evolving.

I like to think that we play a role in that. Yeah. I think we have a decent loud voice in the body body. building space and fitness space around full range of motion. You see pros like Chris Bumstead, who's, you know, Uber famous in the space, taking exercises through a full range of motion. And so I do believe it's actually evolving. I think that was moved away from just machine training, I think,

which is kind of like what happened in all these commercial gyms. And, you know, yeah, you're right. It has evolved a lot and has incorporated a lot more, you know, free weights. But there definitely is a client that even as, is, as pro I am to bodybuilding as a modality that I absolutely stay away from. I mean, and if there's very clear signs of body dysmorphia from a client, then you want to move them from this. And we talk about that all the time.

We talk about not focusing on the scale in the mirror and using strength as the main metric. And so, yeah, bodybuilding for that client is the absolute worst. Perfect, which takes us to powerlifting. Powerlifting is a form of strength training. But the focus is not on how I look. It's rather how much weight I can move. In particular, there's three main lifts. These aren't the only lifts that you do as a power lifter.

It's a squat, deadlift, and bench press. But they are the main lifts that you would use to scale your strength or to compare your strength. Powerlifting, one of the pros is it's not body-centric. It's a great form of strength training in particular for people who have body dysmorphia. When I would train a young lady who wanted to change her, body, wanted to work out, but had a history of eating disorders and a history of looking at the mirror too much or watching the scale, I would have her power lift. And it was a great way to kind of move her out of that and into something that's so performance-based that oftentimes

was the road to healing. It's obviously great at making you really, really strong. And I'll say this, powerlifting, real powerlifting, has a great community. Out of all the strength training communities, it's the best. Very supportive, yeah. It's the best community, you guys. Like, and I'll give an example. If my daughter, I have a 16-year-old daughter, and she's starting to get into working out. And if she gets really serious about working out, I'm going to encourage her to join a powerlifting gym. That's the best culture she could be a part of if she's going to get really into strength training in terms of supportedness, in terms of not pushing her towards body dysmorphia, eating appropriately, all that stuff. Downside, it's very, very high risk.

High risk from a strength training standpoint. And the movements are limited and you can create mobility issues and injure. Not a lot of longevity to it. No. Yeah, at the same time, the simplicity of it, I think, is also a huge bonus to where you get a lot. You can get a lot accomplished in terms of strength and even overall physique, you know, depending on how you're eating just by powerlifting alone. It's just like, you know, a few movements that you could just focus on master.

And again, it's one of those things that you keep chipping away at. You're never going to get to the point where you feel like you have it all figured. out. There's always something to learn from these few movements. But yeah, there are some downsides, too. Yeah, the pro for me is it's the ultimate foundation. If your body is a house that you're building over these decades, it's the ultimate way to lay the most solid foundation. You build a great, to your point of sending your daughter there, a great powerlifting foundation, then all the other stuff goes up relatively easy in comparison. And so I think that is the con is that like building a house, it's just the foundation.

There's no framing. There's no roof. There's so many other things missing that would make a complete home. But it's the ultimate foundation, but it's not a complete home. A complete home. There's unilateral work. There's rotational work. There's joint longevity type stuff.

You're just building a really long part of lot. endurance and stuff yeah yeah yeah that's a good analogy totally no it is it's just that's what it's it's uh that's that's where it lacks it lacks in uh but you can do this for at least the first three five years of your lifting and and get to your point and you know yeah get such a great physique from it get incredible strength that's what i like about that's why i use my daughter as an example because if if her first few years of really dedicated strength training were in powerlifting i think she would have a really good place to start from. Good mental state, good understanding of the basics, strength, you know, because starting

in something that's so body focused might not be the place, the place to start. You can branch off almost anywhere after power. Lastly, we have hybrid training. So this is, hybrid training is really just a term that means, you know, I'm training for stamina, endurance. It means you're a failed athlete, so you did this. Well, hey, here's the pro. You shots fired.

Here's the pros. I don't disagree. That's not a bad analogy because other people. just play sports. Hey, he takes one to no one. You know what I'm saying? So like this, I, when I see this stuff, I go like, if this was popular in my 20s, this would have been me. I'm saying? Let's be honest.

Like, I was mediocre and everything. And so I'd be really good. It is. Listen, if you do it properly, if you train it properly and appropriately with the goal of building stamina, endurance, agility, strength, that's the most balanced of all the forms of exercise. Yeah, but the problem is it's not, though. This is

this is crossfit light. This is, so what comes to mind is high rocks and what's the other company that's really popular right now that are that that train it and it's literally CrossFit life. Oh no, you'd have to do this right. I'm glad you said that. I'm not talking about Hirox. I'm not talking about CrossFit. We have to, we have to explain that because it's that that's all marketed as the hybrid athlete. That's what the Hirox and all that stuff is. No, that's a brand. Yeah. Hybrid training really looks like this. It looks like I do a little strength training. I do some endurance work. I do some agility work. And I balance it out.

And it's balanced out based on my preferences and my ability to recover and adapt. So where people make a mistake, here's the downside of hybrid training is this is overtraining central right here. Very easy to over-training because you want to do everything all the time. That's what it's turned into. It's turned into nobody, I shouldn't say no way. It's an over-genitalization. Very few people are programming it the way you're talking about right now. Like phasing it in.

Yeah, I'm running through a phase of endurance training, then I'm doing all this strength phase. That's the way to do it. Yeah, no one's doing that. It looks like cross- It's everything all the time. It looks like CrossFit without some of the dangerous movements. That's it. Well, it's sort of annoys me.

I love the concept of it, but I just don't see the application that people or the approach people are taking towards it being that valid. Like, whereas you could structure it in a way where you could gain a lot of those benefits, which is I'm always pursuing that. You know, I want to be strong and have that, you know, as a main focus. And then I want to, like, work on making sure I can still move fast and have, you know, athletic abilities, but then I'm going to come back and work on my strength or now I have pain and I got to kind of address this. Honestly, the best approach to this, now that I think about it,

and you could definitely structure your programming and be real smart about it. But most people don't have that ability. They don't know what that looks like. They have a tough time gauging what's enough. They tend to do what they can tolerate. But honestly, the best approach, in my opinion, is do what's what you enjoy and have fun doing it. I think if you have fun doing it, you'll probably balance things out much more. In other words, like, yeah, I'm going to have some fun. I'm going to lift some weights today. So I'm going to do four lifts.

And then what else do I want to do? I want to go hiking. I think I'm going to do a swim. I think I'm going to do a run. I'm going to try a little, you know, plyometrics training. And then I'm going to go back to a lift and just doing an enjoying movement. I've known a couple people like this. I've known a couple of people like this where they love to be active.

It's a young man's game. Where they do. I'm going to be honest. This, for me, I've actually gone back and forth with like, you know, incorporating these things in the training. I just keep it strength training. And then I do like recreational activities outside of training. Yeah.

Like that's the move. That's also, that's also in like this, that you, that feeds right into what I always talk about, which is I'm always trying to do the, as little as possible, the list is the most change, right? So you're doing the bare minimum to get a little bit of everything you want. I want to be my foundation of strength training, which that's the core of your thing. I'm going to go out and do physical activities when I can with my kids. And so I'm going to be an active, like that makes a lot of sense to me.

doing it the way it's being done here is like it's so much training volume that this is only going to be a period of your life that you're going to do this that's why I mean by this young man's game it's like these guys are the training five days a week now they're doing it all at one they're doing it all the time they love to work out I would say if you're good at working out if you're going to do it long term you're probably working out three days a week that's it honestly you're probably do three days a week is what your workout looks like for hybrid training unless you're alternating phases like you said at them yeah otherwise you're going to overdo it that's the con here is this is like the most common place. Easy to overdo. That everybody overdoes it. Easy to overdo and most complex to program. Yeah. Yes. By far.

You got to really know how to actually. Yes. The rest of them are all fucking straightforward. It's like real basic goal. Go to get strong. Go do yoga. It's like very like work on the muscle. Work on your shoulders.

It's like all the rest. Intention. Hybrid is like all over the place. All over the place. And and you are trying to get good at all of it. And what it equals out, the jab was making up myself and everybody that does it is it's like you're just mediocre and everything. No hybrid athlete.

No hybrid athlete is winning a marathon. No hybrid athlete is winning a powerlifting competition. No hybrid athlete is getting on stage and winning a body. You're just mediocre at everything. But your overall healthy and fit. Yes. It's a goal. Yes.

And then I think that, but the approach that it's being programmed is just the amount that you have to apply to call yourself this hybrid athlete is just, it's too much. And if you wanted that, I would have an approach much more like, Justin, where I know what the core foundation, where I get the biggest bang for my buck, aesthetically, metabolically, health, joint, all the things, that's going to be the core. And then, hey, if I want to not lose the skill of throwing a ball, I'm going to throw a ball with

my kid every day. If I don't want to lose the skill of rowing a canoe, I'm going to get in there. I'm going to row every once in a while. Like, I'm just going to do it and not lose that skill and keep it up. Why don't you say a row of canoe? It's good. It's good, rough. I love it.

It was a bit. I just looked up some studies on meal prepping. You guys know that meal. It's so simple. It's so dumb too. When I say this, I'm like, duh, because this is something I do with my clients. Meal prepping, just preparing your meals, according to the data, is one of the most effective strategies for consistent weight loss or fat loss. Just prepping alone.

Just planning. Making sure you have your meals. Intentionally think about it. That's it. I will take a step even easier or further to encourage someone. go that way. You don't even need to have all of them prepared. If you just have like your anchor or core meals prepared, that will is, makes you tremendously successful. Yeah. Like it like, because I think sometimes people hear meal prepping and it's like, I don't think that's shocking to

anybody. If you made all your meals from whole food, you'd be successful in your diet. But that sounds like a lot to go like, oh my God, that's a lot of meals I got to make in the entire week. And it doesn't, yeah, it's like, no, if you just have your staple core meals, like, one or two of them that you can go to that are made for the day, you would be surprised how successful you'd be just from that. Well, as I think about it, it handles so many things. Number one, it actually saves money. Meal prepping does save money.

Number two, it's your whole food. You're now eating a whole food-based diet. We've talked about that many times on the show on how processed foods, they don't do a good job of producing satiety. So you tend to overeat them. You tend to hit protein targets because you're putting, that in your food, you know what it is. And you tend to not skip meals.

This is a problem. So when people don't meal prep, they tend to skip meals. And then when they skip a meal, they get real hungry. Then they overdo it when they finally order something. That's right. So meal prepping is just a very simple against straightforward strategy. And the data shows a significant difference between those who meal prep and those who don't and the amount of weight that they lose.

People lose a lot more weight when they meal prep. And then when people continue to meal prep, the odds that they're able to keep the weight off. make a big difference. I would think this would be on the rise right now with, I saw some stat on like the average meal ate out is up to like $27. So expensive. Yeah, if you're a young person trying to save

and get ahead in life, eating out is so crazy expensive. What's a good strategy for people? Because I'd say the meal prepping typically, it says there are $15 to $25 for casual lunches. Sit down dinner's 35. Yeah, that's like if you go, well, let, who's doing that? Right.

What's, what percentage are door dashing? Even more. So if you take that exact same number and you, you tap in the, or the tag, add the, um, door dash fee, you're up to 30 something bucks per meal. Yeah. 37 to $40. Yeah. And so you would think that, I mean, hey, complete honesty that that was a huge motivation for

me recently was I like, you know, regardless of I can afford it or not, I'm like, this is just ridiculous. Well, you know, it's a good strategy I was thinking about. So we work with Butcher Box, and we've been with them for years. And Butcher Box, for people aren't familiar, they, they deliver to your door every month a box of your favorite meats. So it's grass-fed meats, steaks, ground beef, chicken, pork, wild caught fish. It's basically proteins. Okay, they have more than that. But their main thing is you order your box of proteins. And this is so valuable for meal prepping because I would say the most difficult thing to organize well meal prepping is the protein like rice cake that's a piece of cake I get a bunch of rice done potato easy vegetables easy it's the proteins and instead

of having the grocery store and buy whatever you get your box and now you're ready to go you've got all your proteins meal prep for the whole week or whatever half the week maybe do it twice a week and you totally set last last night I mean I've been posted on my stories I know you're not on there you know, rarely on there, what about that, but three pounds of butcher box, ground beef, mushrooms, onions, and, you know, three cups of white rice. And then that's what preps my first three days of the week. I'm eating that. And those are just my anchor meals.

Like I said, I'm doing that one to two times a day, every day, and then figure out the dinner and the stuff in between. And that's enough to keep me in check as far as my macros. Totally. Yeah, I will say that last. And I, a trivia for you guys. How many nuggets come in the butcher box nuggets bag? You mean the gluten-free nuggets?

Yes. How many, you guess 25? No, more than that. Right on. Am I? Exactly 25. What? Wow.

You know how I know that. Because you ate them all. You know, because my son eats five and I eat the other 20. Yeah, I was going to say, I ate 20. So that's a pile of nuggets. You know how, yeah, I know. I have to have a plate just for the nuggets. And so how I-jip them anything?

How I got that. Yeah, I do. I'm a barbecue sauce guy. The way I got there was, you know, I would only do like 12 or 15 sometimes. And then I started looking at the back. I'm like, that's pretty much my son has his five. And then I have 12. The whole thing.

He's always the whole thing. And then I'm like, oh, it lands perfectly at 20. Hey, their gluten-free nuggets are the best ones ever ever. Oh, they're so good. They're the best. Nobody comes close. I told you that there's- I like them better than nuggets you get from a restaurant.

They're the best. They are the best. They are. What are they put in there? I don't know. I think it is because they're gluten-free. because they sit so well. Is it like a potato crust?

Like, what is that? I might be rice. Rice in the... Yeah, because if... That's what it is, is that I could crush 20 of those and it sits okay. Easy.

Like, if I did that with other nuggets? Oh, I've done it with McDonald's chicken nuggets and it doesn't sit down. Hey, I feel so good, bro. Yeah, what kind of chickens in there? I don't know. It was like a year ago. I remember after we had already...

We first started talking about the butcher box nuggets a long time ago, whenever it was. I had it. I went and I had McDonald's chicken nuggets. Just because I was curious. I was like, because we were talking about how much we love them. I'm like,

is that because maybe I haven't had nuggets in so long? Or is it? And I went and they were terrible. No. I had no idea. And my memory of McDonald's chicken nuggets as a kid was like amazing. That was like one of my favorite meals. You know what's weird about McDonald's?

Because I've had McDonald's recently, relatively recently. It's not that good. But if you keep eating it. Yes. Somehow you want more of it? Yeah. You ever notice that? It's a chemical thing.

It changes your palate, dude. It's weird, dude. Yes. It's weird. It's like it's not good. This is not as good as an in-and-out burger. So I would, but then I keep eating it.

I would communicate this to my clients. And I, you know, it was, it was never so, like, I was never so aware of it as much as I was when I had to get rid of everything,

the competing thing, was how much, like, if you could just discipline yourself to eliminate that for a period of time, going back is, it's easy to not go back because it doesn't taste good.

Now, if you allow it to go in and then you're like, oh, that was very good. Let me try it again. Yeah, your brain changes. Then you, by about the third time is about what I have figured out. Crave it. You crave it, want it, love it. It's back to that weird. Do you guys remember supersized me, the documentary?

Yeah. That's what he said on there. Yeah. Remember, he went on McDonald's only diet? Yeah. And he said he didn't want it, but then suddenly he started craving it. Yeah. What are they doing?

Yeah. What's in there? Well, no, it's to the, I mean, it's to the point you said that. I mean, are the best scientists are figuring, we're working on that. Around the clock to the smell, the taste, the textures. Yeah, and initially your brain recognizes the less quality. Do you know that they have like, they've designated like a certain percentage of their customers

are I think called heavy users. And they eat like McDonald's every single day. It's like a customer they have. Yeah. That makes up so much of their revenue because they're just a whale. Super crazy consumers. Yeah, this is interesting. And McDonald's is designed to be addictive.

using a mathematically formulated trifecta of fat, sugar, and salt. They call it the bliss point. Yeah, that's a, there's a lot of science. Technology. And it's not just McDonald's. Every process. Yeah, I mean, yeah, they're all trying to utilize their science. Do you just wait until AI?

I just think it's really crazy to your point, though, is like, and if you've ever stayed away from this stuff long enough, and I mean, I openly, as, even as a young trainer in my 20s, used to eat fast food all the time, all the time. and it was like a regular thing always in my diet. I didn't go a week without it. It was every week, yeah, every week probably almost every day. Same. I was probably trying to get bigger, so I didn't care.

Yeah, same. I was always needing calories. And so that was my justification about it. And it wasn't until eliminating it for a period of time. Did I realize just how... Are there any foods from when you were a kid that you haven't eaten in a while that you have a memory of that it tastes really good, but probably doesn't? I do.

Absolutely. Mexican pizza from Taco Bell. Oh, Taco Bell's a lot. Love. Now, can you imagine what it tastes like? I, yeah, I remember going back to it. It was in my late 20s. And I hadn't had it in years.

And I was like, I'm going to have that. I love that. And it tore me up. And it was the worst experience I ever had. I never looked back for that. Because it was nothing like it was. You know what I had as a kid? So when I used to go to work with my dad,

there were certain things he would let me buy. And, you know, if we stopped at the 7-Eleven or whatever. You guys remember home rem pies? I know. You were going to bring this up for some reason, because I used to eat those two. Of course you did. It used to be a quarter. I used to get them on my way to school.

Yeah, dude. And they had a weird flavor. Four for a dollar, dude. Sometimes you'd get like the end, you know, that putty or whatever they put on the inside. Like sometimes it would be like more gelatinous. There they are right there. So it was like, chewy. And you're like, oh, no, I got a chewy one.

Yeah, that one in the middle, Doug, home run pie. Yeah. Yeah. And sometimes, yeah, they barely even fill it with any end. They were four for a dollar. Yeah. Dude, they were cheap. At 7.11, you could buy, yeah.

And right now I can picture it like the flavor, and I feel like it's good. But I know if I weren't to go eat one right now. I'd be like, what is it? What is it? What is it? A gelatinous fruit-like substance. I mean, it's not real. It's about as processed as it gets.

They're out of business. Oh, they are at a business. Home run is, but those other ones are. I used to get those too. Like hostess, for example. I used to get those on the left. What was hostess? Oh, you got hostess?

I also got the fruit pie. Oh, the home run, those home run pies over what I had. What was it to their cup? cupcakes that were the orange cupcakes instead of like the chocolate ones yeah oh you're talking about a um the hostess yeah they were like zingers zingers zingers yeah i'd eat those too and those are not good now no bro i went through a period of time when i was trying to bulk and i figured out calories i didn't figure i learned about calories and so my breakfast consisted of half a gallon of milk and a whole bunch of zinger so my protein fat carbs let's go you know it is still good though uh little debby's dude I was like, yeah,

I was in Alabama. I had some little days. Oh, snap. This is still good. Oh, I loved it. That's instant diarrhea.

It is fascinating, though, how much it pulls you once it's in there. Like, once it's a regular, even if it's like semi-regular, but if it's something

that's in the rotation of your eating, how it has this crazy pool. And it requires that you sever that for, and I wish there was some research on the time that it took to do that.

because it would be nice to be able to give a client, like, just give me this. This is why I think the whole 30 is such a magical, like, number. It was smart. Because I think in 30 days of eating whole foods and eliminating all this stuff is enough for that pallet to at least start to change. And notice like that, oh, wow. How funny is that if you think back to the beginning,

we try to think about or we tend to think that when food manufacturers figured this out was after the tobacco industry started to get regulated, right? Their scientists moved into the food. But it actually happened before that. You know when the first time they tried to make a food addictive? Coca-Cola. Oh, yeah.

And cocaine in it. Literally the most addictive. Bro. You imagine selling that the first time they sold, they're like, we're selling out. This is crazy, you guys. People are buying this up like crazy. They were still using it in the formula just from the leaf extract, right? Well, see, don't you believe, okay, listen.

When did Coca-Cola? So you still have the flavor of it? Do you not think that these scientists have figured, I mean, listen, okay, we understand the supplement game really well but we've been around it so long. What has been one of the biggest supplemented hustles ever is you change a molecule just a little bit so it's not so it's legal. So it's legal and then

then they've been... You're going to tell me you don't think that scientists have figured out things that work like cocaine on the brain and they've done exactly that. Yeah, they were one of the biggest buyers, I believe, of cocaine and then they would end up selling it to pharmaceutical companies. Doug, look

is trip off this, you guys. Our great grandfather's pretty, I mean, they could have very well have drank cocaine Coca-Cola. Was it 1886. Lucky. How much cocaine? Yeah, but it was so minimal. I bet it's not much different than how we drink today. No, no, no, hold on.

I want to see how much cocaine was in the original Coca-Cola. Like, is it like, are you getting, are you like? Who needs caffeine, dude? That, well, I mean, I had caffeine in. It wouldn't be probable. It wouldn't be profitable. They had a lot, bro. Come on. It was an eight, remember, this was back then, eight to ten, five to ten, to nine

milligrams of cocaine per serving. I don't know my, I don't know my cocaine dose. Is that a lot? What is that in like a... Lookie? I was waiting for Adam to give us the... Yeah, I know the breakdown. Stupid, bro. I thought you would have known. Oh, stop. I don't know. I don't know. I don't know. I don't know. If it was weed, I would. How many gums is that? How much cocaine is in the typical line of cocaine?

Doug? Google that. You say he's for sure being watched by the FBI. I just want to see how many coax you had to have. Yeah, me too. I'm curious. It would be interesting. It would be interesting to see that. So that says five to nine milligrams per coat. Yeah. How many milligrams of cocaine are in the typical line? So milligrams, rather.

Milligrams. Yeah, how many milligrams are being in a typical line? AI is having some trouble with this. I can't answer that, sir. No, it's definitely sending you over to the FBI right now. Oh, wow, right away, it gives you, it gives you an, it won't give you an answer. There is no amount that can be, wow, what do you mean give you an answer? Yes, scummy.

Scroll down. See what that. How long is we want? What's an eight ball? Hey, what's an eight ball? So we get, Well, eight ball is,

what is an eight. Because that's what you would buy, right? That's an amount of, it's probably eight grams. It would be my guess. How many grams? It's my guess.

Because I don't know. Doug. Google is cracking. Ah, easy. Okay, one eighth, three point five grams.

So this was. So 3500 milligrams. Three thousand five hundred milligrams. You know what? Let's not do this because I don't, I was about to ask, how long does it take? To go through an eight ball?

To go through a ball. Night, one night. You know, look at Adam. Adam, do you know the answer to this? I mean, like, in one night, you know. No, bro. Wow. So there wasn't a whole lot of cocaine.

I'm sure, though, listen, I'm sure. That's not a lot. If you're telling me that an eight ball is 3,500 milligrams, and they, and they only had how many cups, do you have to drink? Yeah, you have to drink a lot of coats. So my point to you is, I would argue that the caffeine they put in it now probably stimulates you as much or more that cocaine does. Well, it had just as much caffeine back.

Did it have caffeine back then? Yeah, I did. Cola. They put K-O-L-A leaf or whatever plant and that has caffeine in it. It had both, bro. Yeah. So you had the Koka and the Kola. They were giving it.

Is that how it got its name? Probably. You just blew my mind. That's why it's Coca-Cola. I'm sure. Yeah. Wow, bro. They literally named it cocaine caffeine.

That's what they called it. Yeah. Wow, dude. Does that just be obvious with it? This is just called what it is. So 388 bottles of Coke would have given you an A ball. Oh, yeah. That's crazy, bro.

That's crazy. Yeah, the Coca-leaf and cola, the cola net. Yeah. Wow. That's why they call it Coca-Cola. They call it medicinal ingredients. Now, do they today add caffeine to it, though? Yeah.

Yeah. So that's my point is that what it probably had a small... You think they added more caffeine? Yeah, because they got rid of Coke and probably bumped caffeine. They probably found that we could take... that stimulating effect that we're getting from that little bit of cocaine, we could probably double or triple the caffeine and give people. Don't they derive some kind of extract from the leaf still so it gets a flavor?

Because I remember that was like part of the flavoring that people were like pissed when they changed the formula. No, it does not have more caffeine. In fact, it's believe the caffeine levels are much higher. Bro, they were drinking some Coke, bro. Wow. They were. Hey, those factory workers were getting, we're getting after it.

Yeah. So next time you hear stories from your great-grandfather. We used to 1. A Coke has 70 to 80 milligrams of caffeine. No, at the original recipe. Today, a Coke today would be like 20. Yeah, because that's like, that's Jolt numbers. No, Jolt's less than that.

Jolt's like 65. Jolt was really high sugar. I thought Jolt was 70 numbers. I know, I thought Jolt was low. That's, that's a Red Bull. Red Bull's closer to 80. Is Red Bull 80 or 120? There's a 90 and then there's a 120, the bigger can.

Okay. Yeah. Wow. Is that really? Oh, no, look at Jolt, bro. Oh, 71. You were right. Yeah.

Okay. Okay. Yeah. So basically it was like a, which remember we used to trip out about Jolt being like, oh my God, this is so much caffeine. Imagine Jolt with some cocaine. Wow. Wow.

That's what they had. Imagine a jolt with a little bit of cocaine in it. Jeez. That's so wild. That is wild. That was like a regular dream. I ought to play Nintendo real fast. You know what, though?

Hey, when you, when you work the way they probably worked, you know, you burn that shit off. I mean, you're 12 years old. You're working in a factory for 16 hours. You're building stone walls. You're like, you're, you're working in a cold. I mean, you know, you're like, you're drinking a Coke, kid. It's the only way you can get through this. That's a little cocaine and caffeine. We got, we got you covered. This is how you can do it. I was talking to a buddy of mine. He was asking me, like my history in the fitness industry and stuff like that. And he's like, oh, you really got into it when you're kid. I'm like, dude, I used to create my own supplements. I remember, there was that more than one time as a kid, When I did not know, listen, I'm not a chemist, but I thought I knew what that I was doing.

I would combine supplements trying to create new, you know, effects or whatever. You still do this. I know I do. I'm smarter about it now. Nothing's changed. I haven't overdosed a long time. You have a lot of practice now. Actually, I did.

There were more than a couple times, man, where I took a concoction of supplements and I was just praying. Let's be honest. As much change. I've got to write this out now. You recently had to go to the doctor, not that long. I did once. I did. I know.

That was my bad. That was so bad. You were having heart palpitations. No, it wasn't that. I gave myself almost serotonin syndrome. Yeah, that's what it was. That's what it was. Oh, dude.

So speaking of like nostalgia and like, there was this fun fact, like in Santa Cruz of all places, like the pizza hat that was there, like back in, I don't know if it was in the early 80s or 70s or whatever, but they were actually responsible for the first online order that's ever like in Santa Cruz? Yeah. Oh, really? One of the first. that actually, like, put, you're able to order a pizza online.

Wow. Yeah. I didn't know that. I mean, it makes sense. We're so close to Silicon Valley. Okay. So that makes sense that it makes sense that it would be the first, like, dot com business that pizza, one of the simplest things that you can order so you don't have a huge, crazy

complex recipe or code behind it. Yeah. And ironically, one of the only businesses, like, it's just out of business now. Well, did you know that was it Pizza Hut? one of the first companies to sell pizza or food for Bitcoin. And this was back when there was, I read this story about this guy who bought a pizza with like 10 Bitcoin because we're worth nothing back there.

No way. Yeah, dude. Yeah. And he could be, he was like millions of dollars. You were selling it at its height. Oh, man. On May 22nd, 2010 programmer, Laslo Hanyaks made history by buying two, oh, Papa John's pizzas with 10,000 Bitcoin.

What? Holy. Imagine that. Tell my story. In 2010, it was valued of $41. Right now, it's a billion. He bought two pizzas for today's dollars, a billion dollars. Wow.

That's insane, dude. Wow. Wow. Yeah, the legendary transaction is celebrated. I wonder how many people have actually, like, really truly held. There's so much flipping going on. You guys know, I was close. I've told you guys this before.

And I'm not making this up. I was this close, you guys. Everybody has that story. No. I don't know. I don't know. I had a client, Mark. I had that story for Google.

I remember when Google had a client that was telling me, go buy it. And he was like, what was it, $33 or $60? What did it open at? Google came out at under $50. Yeah, but were you buying shares at that time, stocks? I was just interested in it. Like, I was just getting started. Because I was this close.

He's like, he's closing me on it, selling me on it. He's a libertarian. I'm a libertarian. I'm like, oh, this is interesting. And you know what made me stop? He goes, you have to buy an external thing called a wallet. I'm like, eh, too much work. Yeah.

I was going to put $1,000. Which would be worth $100 million. Yeah, that was, I was going to put like $1,000 into Google when she told me to go do it. And I was just like, but even then, I was just like, $1,000 on this thing. I don't know. Yeah, no, of course. I feel like everybody has that story. But my point is that, and this is the same argument, like we were talking earlier about index funds.

You know, very few people, I actually looked this up. It's like crazy number actually hold stocks for that long. I know. So it's like you all, everyone always, everyone always talks about like, oh, if you just hold it, if you just hold that and just keep going on the index phone, yeah, but the average person doesn't hold it for, like, I think it's under a year, the average person. And then like the long is like a couple years. So when people do these historical runs, it's like, yeah, but nobody buys Bitcoin in 2010 and holds it till 20, 25. It's worth a billion dollars today. Look at this. For the average holding period of a U.S. stock is now roughly five and a half to 10 months. So I never sell. Never. Yeah. Good or bad. I just don't.

I just leave it. I pretend like it doesn't exist. It just sits there for good. And listen, that is down from the average of five years in 1970s. Wow. And eight years, I see. So a lot of these people,

they always love to do these runs. Like, if you just have an index phone and you put it in there for the last 15, 20 years, you'd be this wealthy. It's just like, nobody does that. I know. Nobody does that. Nobody holds that long. No.

I know. So it's really, it's like, my point is like the Bitcoin thing. It's like, you know, there's so many these stories. It's like, yeah, but how many people actually buy? Like that, you know, who's that meme guy who, who held and everybody was trying to get him to sell? And he did Doge.

He was the kid who, like, leveraged all his, he took out all this money on credit cards. And he, Eli, I know Eli knows who this is. Who's the Doge, who's the Doge kid who, who leveraged all his money and bought all this Doge? And he wrote it. He's like a cat, cat something was his call sign or shit, whatever? What's his name? He's going to find it. I believe he was...

Big Bulls? Yeah. No, but there was a dude that was on. He wrote... He wrote it to like tens of millions of dollars, and then I think he wrote it all the way back down. To like nothing. Is Dogeworth?

What's Doge Worth now? Nothing. Kid made five... No, no, no. Doug's... Eli's Googling it right now. Oh, yeah, I've been... There was a whole...

There was a whole documentary on him on Netflix. I don't know. Well, while he's looking that up, I just pulled something up. There was a large 2026 study where they took 6,441 samples across 14 popular peptides from research chemical companies. Okay. So these aren't the legit like, this is not like going through our people at nphoramones.com where they work with the FDA regulated compound pharmacy. This is the research chemical companies. So they tested over 6,000 samples.

41 to 71% failed basic quality criteria. Yikes. Yeah. More than 50%. Yeah. 41 to 71% and it's typically dosing or a compound. So it's either underdosed, overdosed, or you're getting BPC, but actually you're getting some heroin.

Okay. Where else could you have screwed up? Oh, well, it could have toxins in there. Oh, okay. Some of them measured high levels of heavy metals. Some of them had endotoxins. So what I'm saying, like, where do they not miss? They missed on everything.

Yeah. Yeah. Isn't that crazy? So it's a total crap. So you, again, go save money, go gray market and, you know, roll the dice. Dude, roll the dice. With something you're injected too. Oh, I know.

No, thank you. And now, Doug, our partners at MP hormones, they're having where they do their raffle, right? Yeah. What raffle? So, yeah, this month, let me pull. that up. So what they're doing to do is a raffle. So first off, you can get a free 10 minute consultation. Everybody gets a free 10 minute

consultation. And when you do that, you get raffle entry. The raffle will give three membership, sorry, three free memberships and 10 free essential labs. Wow. This month they're giving away. So when you go to nphuormones.com use the code MIMP 365. Everybody gets a 10 minute

consultation, which is free. Plus a raffle entry. And a raffle entry. And then three people this month will get a free membership and 10, and we'll get free essential labs given away this month, which is pretty cool. That's super cool. Yeah, yeah, go check that out.

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Back to the show. First question is from Delissa Perez 85. How many rest days should you incorporate weekly if you strength train? Well, this depends on the intensity. and the volume, kind of the structure of your strength training. But a good rule of thumb is if you're doing more kind of a traditional strength training routine where let's say you're working your whole body or maybe half your body or something like that,

most people would do best by having more rest days than workout days. Okay. So if you look at your whole week, three days working out, four days of rest. For most people, this is a good formula. Now, you could also work out every day, but what it would look like is that same total volume spread out throughout the whole week. So the three workout days, I would just take that what I'm doing each of those days and split it up over the five or six days. And so I'm doing a little bit every day.

This is what our MAPS 15 style workout programs look like. These programs are essentially one or two lifts every day. So you're working at every day, but it's so little that it doesn't overtrain you. And people get really good results following a routine like that. Just keep in mind that we don't build muscle in the workout. that's the signal. And if you train hard for an hour in a day, is a loud signal to build muscle.

It's the day off and the time that we rest and eat and recover that we build the muscle. And so just kind of logically working through this, if you have a hard day of working out, you want at least a day of recovery for that, I would think, at least that because that's where the muscles being, that's where the muscles being made is in that recovery time, not from the hard workout. And I think this is the trap that so many people fall into is they attach the building muscle part to the actual training aspect.

And so they think the more I do, the more muscle I'm going to build. And that's not true at all. If you're if you're training hard five days, six days a week, it doesn't give the body enough time to recover and adapt from all that training. So you get stuck. And it doesn't mean you can't be fit from that. You'll get good at exercising that way. And I think this is also part of the trap is that you'll see yourself get good at doing that workout. if you're doing it five days a week, hard all the time.

But the body will stop adapting and changing, which is what most people are chasing when their strength training is trying to build or sculpt or change their body. It's just too much for most people. Yeah. Next question is from Abidnam 156. What should a freshly qualified PT do on their first day to gain clients, overcome fear of rejection, et cetera?

It's the simplest, yes, most difficult thing to do. So here's what you do. You're a brand new trainer. go out into the gym and make friends with everybody. Talk with everybody all the time. First off, the only way that you'll overcome the fear of rejection is by getting rejected a lot and practicing and being okay with it. That's the only way you'll get rid of that.

And to gain clients, if you become the mayor of your gym, this will make the odds or increase the odds. You'll get clients dramatically. And this is how I would teach my trainers. Go out on the floor. Go talk to people. If I see you sitting around and not talking to somebody, you're going to be in trouble.

Go talk to people, spot people, ask them about their day, see if you can wipe up after them, see if you could rack their equipment for them, ask them about their day, see what's going on, what are they working on? Just become friends with everybody in the gym. And once you do this, it doesn't take much. If you did this over a couple weeks, before you know it, you're going to see a lot of regulars that know you and you're that guy or girl.

It makes it become... I see the entire focus in the very beginning. I mean, get out of your own comfort zone and be accessible and be friendly and try to meet as many people as possible within that built-in setting where it's like leads are everywhere. And if you start looking at it like that, it's like, you know, you just start, you know, befriending everybody. Eventually somebody's just going to approach you for help with something and you'll help them.

And then word spreads and you built a business out of it. Well, another way to look at this is that if you're a brand new personal trainer, you are at the learn phase of your career, not to earn. phase. And so a majority of your focus is actually not necessarily on getting clients. It's actually just getting people in front of you. So don't be afraid to take people for free. If you go, if you have a potential five or eight hour day, you can work and you're not putting bodies in front of you for free, you're missing out on that all that time. You're wasting your time. Yeah. You need to be learning right now, getting good at your craft and your skill. And yes, it'd be nice to be getting paid from clients and

that, but that's not the focus. The focus right now is the value of learning and practice. and getting people in front of me. And so I would rather not get paid and be practicing on a person in front of me than to be trying to get paid and not getting anybody in front of me. And so focus more on the learn part of that is like, I don't care if it's uncles, aunts, friends, cousins,

you know, people that you just walk up to and get people in front of you and practice your skills. Through that, you'll get good at prospecting. You'll get good at communicating. You'll get good at sales. And so focus on the learning part of this building phase. and then the ear and the piece will come along. Totally.

Next question is from Miller Kev. I keep hearing that taking a GLP1 causes muscle loss. Is that loss greater than the loss on any other calorie restricted diet? What does the research say? No, it's not more than the loss on a calorie. There might actually be, the research suggests there might be a muscle preserving effect, however minimal. So to be clear, GLP peptides.

don't cause muscle loss. There is no mechanism by which they tell your body to burn muscle. There also really isn't a mechanism that tells them to burn body fat. Now, I know they'll say, you know, it stimulates this receptor, which tells the liver to burn fat, which is true, and it does cause reduction in fatty liver through that process. But if you're not in a calorie deficit, nothing happens. So if you take a GLP and you eat in a calorie surplus,

you're not losing any body fat. What's happening, one of the main ways that it works, not the only way, it does other stuff too, is that it causes you to eat less. And now if you eat little enough and you don't strength train, you lose muscle. This is how your body adapts to a reduction in calories. Is it tries to slow down, in essence, it's metabolism, and muscle is expensive tissue, so it pairs it down. That's what's happening in the data.

When you read the data that says 25, 30%, 40% of the weight loss came from muscle, What you're looking at is they took a GLP, they ate substantially less calories. There was no strength training. They weren't hitting protein targets. And so the body just tried to adapt to the low calories. I'll tell you why it's perceived that you lose more muscle on a GLP 1 than the average diet is because if you take a client who, let's say, eats 3,000 plus calories on a regular basis and you ask them to restrict down to 2,000, that is like white knuckling for them to do that. And most people will fail. won't be able to do that. They'll either end up eating 2,500 calories or they'll have some good

days at that 2,000 calories and then they'll over eat another day. And so when you think of someone who's typically dieting, that's kind of the patterns they fall on. You take somebody on a GLP1 and eating 1,000 calories is easy. So this is why there's this perception of GLP1s make people lose muscle. It's like, no, GLP1s make eating very little food very easy. And so the person who would struggle to only eat 2,000 calories could easily only eat 1,500 and be consistent with that because of the GLP 1. And so, and that is a quick recipe for losing a ton of muscle. So this is why I think people think that is that, oh, my God, yeah, GLP1 people make,

it makes you, well, no, what it does is it makes eating hardly any calories really easy. And if you eat hardly any calories consistently, you will lose a ton of muscle. Next question is from Kasten Malo 23. when I was on bodybuilding prep, eating the same meals every day at the same time, it seemed to help keep my results steady. Now, outside of prep, if I want more variety in my diet, is it still all about calories in versus calories out? Or does the body actually respond better to eating the same kinds of meals

or sticking to consistent timing patterns even when I'm not in a strict cut? Okay, so physiologically speaking, there's really no difference here. But behaviorally and psychologically, there is a difference. So we talk on the show about palatibility, which plays a big role in how much you eat, right? If something's hyper palatable, you'll eat more of it than if it's not so palatable. Meal prepping or eating the same food every day reduces palatibility. Even tasty meals are less palatable when there's less variety. Okay.

Variety adds to palatibility. So behaviorally speaking, eating a wide variety of food and trying to stay within it. your macro and your calorie count, even if they're whole natural foods, it's going to be more difficult than eating the same thing every single day, all other things being equal. Not to mention having a variety foods

makes it more difficult to track, you know, what you're eating and the right measurements and that kind of stuff. That being said, nobody wants to live where you eat the same food every single day. So I'm not advocating for eat the same stuff all the time.

I'm just letting you know the difference we're going to do. A variety will make it more difficult to eat the right amount of calories and proteins all the time. But it also variety, where they call it the spice of life, it does make things a little bit more enjoyable. You can restimulate your hunger

as well. Like, yeah, with that famous study where, or was it a study or it was just an experiment where he was eating ice cream out of yeah, out of a sink and then had to have fries which then rest to stimulate his appetite to eat the rest of it. But yeah, so there's that kind of a

factor that you have to consider that, you know, different types of foods will kind of like spark that, that hunger signal again. But yeah, it'd be unreasonable to think, like, I'm just going to eat the same bland, you know, food sequence like to eternity. My advice for a person like this is, and it's funny, you brought this question up, and I just brought this up earlier, I was talking about the

anchor meals. Yeah. Like, if you're somebody who has experienced bodybuilding prep and you see the value of, man, eating the same thing consistently at the same time and all that like that, which I can totally attest. I see it. I saw the value in it too. It helped me stay super consistent and dialed and all these great things. At the same time, I do not want to be weighing, measuring, prepping food for the rest of my life forever. That's just ridiculous. And so what does that happy medium looks like for me? Well, what it looks like is I prep my anchor meals. It's not a ridiculous amount. It's nowhere near what kind of. And I'm also not even, by the way, measuring to the tea. I know what I'm

about a cup looks like. I know what about six, eight ounces of like. And so I am cooking enough meals that cover where for me, that's like my first, my breakfast and my lunch that I'll have here. So if I got those two covered, I can always get, you know, a crisp power snack and a protein bar in between and then I make dinner at night. Like that's, that makes life so easy for me to stay within my kind of boundaries. And then also have variety. Dinner is always being cooked differently by my wife and it's a different thing every single week. And so there's variety there. I can choose the different things that I like to snack on in between there.

So that's variety there. But I have this for the week. I've got these two meals that are very boring and the same thing. So it kind of gives me this happy medium. That's how I eat. I'd say it'd probably be a good idea. Like 80% you know, kind of prep, same stuff, 20% have the variety. That's exactly how I eat on them.

It's like I have my specific meals. You see when I eat here. And then 20% of time, there's some variety in there. Yeah, I'm probably. 50-50. I'm probably, I don't know, I wouldn't even say I've got 80% prepped. I wouldn't give myself that credit. I've just, I have enough prep. The way I look at it is I prep enough because I know my own behaviors and habits. I know that if I don't have my first meal here prepped, either one, not eat completely and go and then I'll eat something, I have a bad choice,

or I'll door dash something that's not a good choice or is ridiculously expensive, which is part of what motivated me to get back on it. And so I, I know that's my, so I would look at my client or I have my client, like look at your diet, where are your most challenging meals. That could be one, it could be two. Maybe it's three. I don't know, but whatever that is, it's like, okay, have those prepared. Then the rest, you can figure that out. And so it looks like about half and half for me is, perhaps the other half is on the fly. But on the fly, I can make the choices. Look, if you like the show, come find us on Instagram. It's 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, nine months of phased expert exercise programming designed by Sal Adam and Justin to systematically transform the way your body looks, feels, and performs. With detailed workout blueprints and over 200 videos, the RGB Superbundle is like having Sal Adam and Justin as your own personal trainers, but at a fraction of the price. The RGB Super bundle has a full 30-day money-back guarantee, and you can get it now, plus

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