Mind Pump: Raw Fitness Truth - 2889: 7 Muscle Building Exercises You Have Never Done (But Should Start Immediately)

Episode Date: June 27, 2026

In this episode the guys break down the seven best muscle building exercises you have probably never done — the bent press, circus press, Zottman curls, weighted windmills, heavy overhead carries, heavy trap bar farm walks, and tibialis raises. They also get into AI being used to expose congressional stock trading corruption (56% of congressional stock purchases are on companies directly impacted by bills they later voted on), the whey protein shortage and a new manufacturing technique that makes it taste even better, the history of sketchy old school supplements like Hot Stuff and what was actually in them, old school protein shakes from the Weider era, and LMNT's new lemonade iced tea flavor. Then they coach live callers submitted through mplivecaller.com. No BS 6-Pack Formula:  https://nobs6pack.com Code: 6PACK for 50% off. Updated two phase ab building system with new videos and demos . Mind Pump Fitness Coaching:  https://mindpumpfitnesscoaching.com 1.9 NASM CEUsSPONSORS Legion (protein bars and supplements):  https://buylegion.com/mindpump Code: MPB2G1 for buy 2 get 1 free. Kion Aminos:  https://getkion.com/mindpump 20% off automatically applied at checkout, no code needed. LMNT (lemonade iced tea):  https://drinklmnt.com/MindPump Free 8-count sample pack with any purchase, no code needed. New lemonade iced tea flavor discussed on air — 50mg caffeine, no sugar. Dose for Your Liver:  https://dosedaily.co/MINDPUMP Code: MINDPUMP for 25% off first month subscription. Clinically backed liquid liver supplement, zero sugar, zero calories. LINKS Submit a live caller question:  https://mplivecaller.com Mind Pump Store:  https://mindpumpstore.com Maps Fitness Products:  https://mapsfitnessproducts.com Instagram: @mindpumpmedia   3:08 - 7 best muscle building exercises you have never done 7:34 - The bent press — how Arthur Saxon pressed 370 pounds overhead with one arm 10:30 - The circus press — the one arm push press that builds shoulders fast 12:19 - Zottman curls — the forgotten arm builder that bulletproofs your elbows 13:44 - Weighted windmills — the best exercise Sal had never done that fixed his SI joint 15:40 - Heavy overhead carries — how walking with weight overhead changed the guys' pressing strength 19:11 - Heavy trap bar farm walk — why carrying 500 pounds makes everyday life feel easy 21:24 - Tibialis raises — the dumbest simplest fix for shin splints that actually works instantly 24:04 - Legion chocolate peanut butter Rice Krispie bars and GLP users who struggle to hit protein 25:10 - AI exposes congressional stock trading — 56% of purchases tied to bills they voted on 35:09 - Retail investors now make up 20% of market trading volume and its impact 37:18 - Leucine is the trigger — why your EAA supplement is probably underdosed where it matters 40:05 - Whey protein shortage and a new manufacturing technique that makes it taste better 44:54 - Old school supplements — Hot Stuff, pro hormones and what was actually in them 51:10 - 1988 study — frail 88-year-olds gained 174% average strength in 8 weeks with no injuries 58:05 - Caller: Bobby (New Jersey) — truck driver, GLP off-ramp, normalized bloodwork at 55, needs a build phase 1:08:44 - Caller: Casey (North Carolina) — Hashimoto's, weekend gluten cheats, overtraining, gets Maps 15 1:23:29 - Caller: Sharon (Connecticut) — hypermobility, POTS, MCAS, gets Maps Starter with isometric modifications 1:36:43 - Caller: Renee (Hawaii) — DV survivor, hysterectomy next week, bikini competitor goals, gets free coaching and certification course

If you want to pump your body and expand your mind, there's only one place to go. Mind Pump. Mind Pump with your hosts. Sal DeStefano, Adam Schaefer, and Justin Andrews. You just found the most downloaded fitness health and entertainment podcast in the history of fitness podcast. This is Mind Pump. Today's episode, callers called in. We had four of them.

And we got to coach them live on air. But this was after the intro. So in the intro, which is about 55 minutes long today, we talk about fitness, exercise. size, fat loss, muscle gain, current events, family life, always a good time. Look, if you want to be on an episode like this where you can call in and Adam, Justin, and myself can coach you, here's what you do. Submit your question to MP Life Caller.com. Now, this episode is brought to you by a few sponsors.

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why not show it by rocking one of our shirts, hats, mugs, or training gear over at mindpumpstor.com. talking right now hit pause head on over to mind pump store.com that's it enjoy the rest of the show here's a muscle building hack do an exercise you've never done before and get good at it that's why we came up with the seven best muscle building exercises i'm pretty sure you've never done so check them out add them to your routine watch what happens let's go yeah this is a bangers on here yeah it's an interesting list right here yeah yeah this is uh definitely different i'm like i'm looking at it going like I can't remember the last time I seen anybody do any of these in the gym.

Yeah. And I'm just going to, you know, a little bit of like, I guess, history or context. Lifts fall in and out of favor with string ching all the time. We've been doing it for so long that we've seen trends come and go. Yeah. And it's not because people stop doing an exercise because it's not effective. And then they start doing some because they're effective. Sometimes that's the case.

But oftentimes it's because they just get popular because of particular. lifter or let's say social media person promote something like I'll give a good example okay like we I was training people in the late 90s okay I started as a kid and for a long time nobody squatted or deadlifted nobody did barbell squats or barbell squats and it wasn't because they weren't effective everybody knows now they're super effective it's just bodybuilders weren't really doing them at that time they were using leg presses and other machines and so people just kind of stopped doing those two gyms weren't set up for it as much that's right so people kind of stopped doing them So that's kind of, you know, one example of how and why.

And so I, at one point in my career as a trainer, I started to study lifters from like the bronze era, the silver era, the golden era. I started looking at Olympic lifters and some of the auxiliary movements that they did and power lifters. And I started to find all these exercises I'd never heard of or done before. Strong men type lives. Yeah. And I would practice some and they'd get these crazy benefits. And part of the benefits were, well, number one, A lot of the reasons why lifters did these in the first place,

especially Bronze era or especially strength athletes, because they saw carryover. They would do them because they were exercises that made them strong. So that's, you know, kind of one reason. And number two, they got great results on their bodies. And so studying these, I was able to include some of these exercises, never done, and you get those newbie gains again. And you do an exercise you're not good at because you've never done it,

especially if you're an experienced lifter and you start to practice it and get good at it, you get these gains that happen. Yeah, and a lot of times it addresses, like, weaknesses that you don't realize will fill a lot of gaps for conventional style training. And so, like, you start to kind of venture off and do a little bit more obscure type lifts, but they probably fell out of favor because they're a little uncomfortable. You know, it's a little challenging for you to get in these body positions. But once you, you know, adapt to it, gets strong at it.

It's amazing what now you can take that into just your conventional lifts. Oh, especially these that we're highlighting right now. I mean, I'd argue that I don't, there's going to be very few people that attempt any of these and don't, just they feel good at them around. Yeah, yeah, no. Most people, this will be. And so even more reason to, listen, if you're, if you've been lifting for more than three to five years, you know, the gains come on much slower at that point, right?

If you've been consistently lifting, like after three to five years, the gains are slow. And so you're always looking for ways to see a jump in strength or a change in your physique. And one of the greatest hacks is finding a novel stimulus like this. And a novel stimulus that has all kinds of benefits in carryover is like a win-win. It's like these are not just like novel stimulus because you could do weird exercises that are novel. But these are great movements that. With pedigree. Yeah.

And that carry over to Justin's point to other traditional lifts that like you get good at these and you'll see the bench press and the squat and the deadlift go up. And so all those, yeah. So doing a, you know, a phase of some of these movements incorporated in your routine and getting good and strong at them have tremendous benefits. Totally. So I'll start with the first one. This is probably the best example that I can think of of a lift that went from being

the most popular, one of the most well-known lifts to complete obscurity. Completely forgotten. And it's the bent press, the shoulder bent press. The most old-timey lift, I think there is of all these. This is how they competed. There were a few old-time lifts, like the hip, you know, I think, what do they call? Like the hip hip lift or whatever they, one were there. He's basically a big hip bridge.

Yeah, something like that. Overhead pressing in general. But the bent press was like how you challenged the strong men. So you look at the bronze era, you had these men and women who they kind of made a living by competing. And the way they would compete is they would do these exhibitions and they'd challenge each other.

Can you do this? Can you do that? They challenge the audience. And the number one lift that they would compete over was something called a one-arm bent press. How strong were these athletes?

I pulled up one of the world champions of the time. This was, this by the way, is still standing 120 years later. So this was a long time ago. Arthur Saxon, he was uh i think he was from germany this is still standing as the strong really yeah yeah wow so trip off this

by the way this is a one arm essentially shoulder press but this is a technique you can look this up we'll post this in an example of it if you're watching this on youtube but you're lifting something you're you're bent sideways with your arm and you're using leverage to get the weight up and then you stand up straight with it so you're holding this really heavy weight straight up above your head uh with one arm arthur saxon very muscular, by the way, this is before supplements. Definitely no steroids. They didn't exist back then, but this was before supplements, okay?

This guy weighed about 200, 210 pounds. He had the official world record of 370 pounds. That's crazy, dude. One arm, 370 pounds above his head. He was 510. Now, the origin of this was it because this was the best technical way to get the most weight single arm above your head? They figured out the best technique,

which, by the way, if you've never done this, you're going to suck at it. Yeah, yeah, yeah. But when you practice and get good at it, you're able to lift a tremendous amount of weight. Yeah, you're able to really connect to other muscles and not have it really stop there at the shoulder joint. And so it really requires a lot of, like,

focused connectivity and recruitment on a level that, like, you know, obviously, like, if you master it, you can do crazy amount of weight. So, yeah, you're going to have strong. strong shoulders from doing this, but you know what you're really going to bulletproof is your low back. Oh, yeah. Your core, your bleaks and core are going to get your hips.

Yeah. I mean, this is going to make you. You have to use that. That's why this is so good. And so it's just like, and I'm sure it fell out of air because like anything else, I'm sure people did it in, didn't do it right, got hurt, all the things like that. But you start with a really lightweight. Now, this is in Maps.

Old time, old time. Old time. Old time. This is a lift and old time that you work up. up towards being able to do with a good weight. Yeah. Towards the program. Such a cool lift.

Such a cool lift. Next, we have the circus press. Ah, one of my favorites. So circus press we got introduced to when we wrote Map Strong, right? That was the one way, okay. Yes. And the circuit press, it looks like a one-arm dumbbell push press, essentially. Yep.

And this is a lift that strong men will do in competition. So you can see in strong men competitions, they'll do something called a circus press. And oftentimes they're pressing kind of like a circus-looking dumbbell. you know, like the Thomas inch dumbbell. They're pretty much cleaning it to the shoulder and then they're push pressing it out of that. Now, the reason why, and you could speak to this Adam, the reason why I like this is it builds my shoulders.

Oh, dude. I mean, so if you don't know how to, because bench press, the bent press is a more technical lift. Yes. And so, and admittedly, I'm not great at that. Like, I have to still do really lightweight when I do it because my technique isn't there. But I can circus press a good amount of way because it's a little bit easier technique.

Way less technical. And so therefore, being the aesthetic guy who likes to see my shoulders develops with that, I saw lots of benefit from the circus press because I could quickly get the technique down and I could start to really load it pretty quick. And then now I'm able to single arm press a dumbbell over my head more than I could in any sort of strict form. You get more of that fast-twitch stimulus, which a lot of people neglect. I thought, didn't I see you do this with a 120-pound dumbbell?

Yeah. Yeah. This guy's such a moose. Yeah, I don't think I ever got that, him, man. No, no, no, no. I love these kind of lifts. Yeah, it's right in my alley. Next up, we have Zomtman curls.

So Zontman curls are curls with where you're supinating on the way up, pronating on the way down. This is phenomenal for the brachio radialis, the brachialis, and just creating strong wrists and forearms. And it fell out of favor because it's not bicep-centric, like a traditional curl. So anytime someone does curls are like, I'm just building my biceps. And their ability to pronate, suponate, which requires the biceps and some other muscles, and the strength of the wrist, especially in the strength of the wrist in a pronated position, is super neglected. A lot of people who are really strong, who lift weights, you put their wrists in a pronated

position, and suddenly they're flimsy. And this will strengthen the heck out of your arms. And lifters did this back in the day because, well, back in the day, they needed strong wrists to do all the other lifts they were going to do. And so I love the section. How often have you seen this movement to benefit somebody who has issues with like tennis elbow? Tennis elbow, golfers elbow. Like you, because a lot of times that's due to weakness and instability in the wrist.

And if you don't ever train, everybody trains in the same plane when they do curls and articulating the wrist, pronating and supinating like that through the movement, it tends to eliminate that. or keep people from dealing with that stability. Yes, keeps them from dealing with that issue. So I think it's a great movement for that. Totally. Then we have weighted windmills. Also. Now, I never attempted a windmill until, what program was it that?

Was it Prime? Yeah, well, Prime we did the test. And yeah, and we started to use that as like a gauge. It was Prime. I'd never done a windmill before. And I will never forget this. So when did we create Prime? Was that eight years ago?

Well, we did we, I think we did it even earlier. on a mind pump TV. There's a video of us, Justin teaching you and I on mind pump TV. I couldn't get in the position without weight. And I remember that lit a fire under you to go and get good at it because you're like, I couldn't even, you couldn't even get in a position. Yeah.

I'm like, what's wrong with me? Yeah. I can't do it. Yeah. There it is right there. Yeah. And so it's really, really good for,

it's actually great for shoulder stability. That's nine years ago, that video right there. Yeah. It's really good for shoulder stability, but what it really does is it bulletproofs your back. especially if you like the deadlift. And this is why I liked it. Yeah.

Because I have a strong deadlift. It's my best lift. The lateral stability part is where I would have the holes. Like QL strength. Oh, man. It's like when I deadlift heavy, sometimes I'll get a little bit of SI joint pain. This is like in the lower kind of sacrum area on one side.

Adding the windmills got rid of it. Wouldn't you guys agree to this would be a good regression or a place to start somebody who wants to get good at the bent press? In old time and maps old time, you start with this. Yeah. Yeah. You need to get, you want to get. You want to get good at a traditional windmill that's a slower, more controlled movement, lighter weight, and really figuring out how to do that and load the body like that.

Well, just, yeah, even getting in that position, holding, sustaining it and adding now tension. Yes. A lot of people, like, have, you know, weeks of work with that just to kind of get comfortable. Right. So if you don't have our program and you're not following, because we program it that way, right? So if you don't have it, then you're taking the list that we're giving right now. Now, before you jump to trying to get good at bend press, first get good at weighted windmills. If you get good at weighted windmills, then you can progress to a bent press.

Bent press is definitely a progression to that movement. Then we have heavy overhead carries. Now, this got my interest a while ago, and I'll tell you why in just a second. But I didn't really implement them until Justin encouraged us to try these. So I always liked overhead pressing. I thought, you know, it's a cool exercise, it gets strong. And it is. And I didn't really piece together that I needed strength at the top where I was stable, where I could hold something.

That's what this does exactly. So once I implemented, I saw these huge strength gains. But the first time my interest was peaked was watching Olympic lifters do overhead squats. So Olympic lifters will do, you know what the Olympic lifts are. So we know the cleaning jerk, the snatch. We know all the Olympic lifts, but they also break those lifts down in their workouts. And one way they do this is they do something called an overhead squat.

So they'll have a barbell set up on blocks. They'll get underneath it and squat it up. And the amount of weight they can hold overhead is unreal. It's unreal. It's unreal. It's more weight than I could squat on my back. Yeah. And that's just,

you want to talk about shoulder. It defies physics almost. It's quite trippy. I know I geek out on that stuff too, especially when you really know how to pack the shoulder. properly and really utilize, you know, your back and all the surrounding muscles to support it. So you train that and you train it with locomotion and it actually like adds those variables, those lateral stability, the rotational stability you have to account for.

So this has always been one of those that I always go back to this. And then even then, you know, adding in a longer lever to that. So like in old time strength, we have, you know, just the barbell itself. It's 45 pounds, but just holding that with that long lever. puts an added level of stress on the wrist, stability, and everything else. So it's such a great movement. Yeah, adding these to my regimen got my overhead press go up 10 pounds, which is a lift that I have difficulty going up in.

And it's just, again, what Justin said, walking with the weight makes it move, which requires more stability. So you just lock your arm out, hold it up above your head, walk real steady, switch arms. You can do a dumbbell or you could do it with a barbell. Doing these change the way I even shoulder press and stuff. And what I mean by that is I saw so much value in the in range as stability component of a press. Because traditionally coming from a kind of bodybuilder mentality, you don't stay at the top.

You never stay at the top. You're always, you know, the thought process, oh, keeping tension on the muscle. And so you would always be just a little shy of locking out. And you would come right back down in almost every movement that you do, especially something like a shoulder press. and man, one of the things that blew my shoulders up was being able to stabilize really heavy weight over my head. And so even today now when I do even, even if I'm seated and I'm being lazy and I do a seated press, I will always stabilize and hold at the top now. Just because I think there's just.

You get a better pump too. Yes. You get a better pump from it. I've seen better development from it. It's better for the shoulders. And so I think there's tremendous value. And I think a great place to start is just. overhead carries.

Getting good at stabilizing the weight, adding the walking component in there. You learn to kind of do that. And then you start to carry that over into your push presses, your circus press, all these different movements where you'll stabilize that weight

at the top. And I think you get lots of benefit. Totally. Next is a lift I love. And I implement this. I haven't done it in a routine in a long time. It was a period of time.

You were doing that for a hot minute when we had the green turf out here. You were on a kick of how much you could do that with. Well, it just, it got my deadlift really strong. It's stable. It created crazy stability in my spine. It made my hands really strong.

Oh, yeah. And just overall, there's some lifts that I can do. I know, you guys know what I'm talking about. There's some lifts that you can do that make you feel big. And then there's lifts you can do that make you feel strong. Yeah. And this one makes you feel, I don't mean it makes me feel strong because I'm lifting a lot of way. I mean in my everyday life.

Yeah. Like my everyday life just moving around when I was getting good at this. I just felt really strong. Like I could move things and lift things and do things. I just felt super strong because I was strong at walking. Yeah, like strong in movement. Yeah. I think there's,

there's something to that. I think there's, it's great to really focus, you know, on highlight like musculature and like I'm trying to build this up in the stationary position. But, you know,

now you add that in movement. And to your point, I feel the same way. Like, I feel like when I focus more on like moving type exercises with heavy loads, regular life is so much easier and everything you're doing. Well, I'm trying to think of something that challenges it,

like the central nervous system being lit up with that much intensity from your fingertips all the way down to your toes like that. I don't think they're even, so a deadlift, a real heavy deadlift will be close, but there's no movement. So there's no stability component. That's right.

To that, or not as much of a stability component as it is to moving. Because you could actually, a lot of people can actually do almost deadlet or carry almost as much as they can deadline. When you were doing that, you were doing... Oh, I got up to 500 pounds. Yeah, you can carry a lot with the trap.

You're holding 500 pounds and moving. Man, you get, you get strong at that. And like you said, from your fingertips down to your feet and toes and core stabilizing that. I mean, I don't know if there's anything that can just overall stabilize and strengthen the body in one particular movement. Is that such a great movement? Yeah.

And then last, this is a lift. It's not going to build crazy money. muscle. But I, the value of this lift came to me as a trainer. When I would train clients, a lot of clients I had like to run. A lot of people like to run. And the most common issue that people will report from running or shin splints. Yep. And they'll do all kinds of things, uh, to fix their shin splints. Things like taping their shins, you know, massaging my calves, taking time off, changing my shoes. And I'll never forget. And this was just a stupid idea that I had. I just guessed. I'm like, huh, it's on the shin, inflammation there, the muscle, the tibialis is there.

What if we strengthened the tibialis? So we did tibialis raises? Yes. And it fixed everybody's shin instantly. This is the biggest hack I've had with athletes. It's the dumbest thing. I'm not even joking. It's completely mandatory.

I don't know why we never learned that. You know, this is one of those things I point back and I'm like angry about it. Yeah. It's so simple. I couldn't use this. Yeah, a lot in my career. And especially if you get into pliometrics, if you get into anything where you're explosively

moving. Like this is like critical for you to really kind of build up that strength support system. It's funny because it's like you comparing to any anywhere else in the body to develop the quads and not touch the hamstrings would be ridiculous. Right. It would cause pain. Yeah, develop the biceps and never touch the triceps would be ridiculous. It's like it's the opposing muscle of a muscle that you use like crazy and all these athletic movements that you do. And to completely ignore it is is silly and it's crazy. So it does seem like such a tedious movement. But boy, you play, if you play sport recreationally, you like to go on runs. And if you like, you want develop calves.

That was a thing that for me, for me, I started to incorporate this. Makes your calves look bigger. Yes, from a development perspective. That's kind of how I got into it. I wasn't, at that time, I wasn't doing any sport, but I was doing everything I could to give the illusion of having bigger calves on stage. And I was like, why don't I develop the front? You know what I put all this effort in the back all the time?

What if I developed the front? Oh, what do you know? it made my calves look way better too. But it's literally the, it's, and it's, I just echo with what Justin said. It's the dumbest, simplest, most straightforward solution to shin splints. And it's so dumb because it's so simple. And before I figured this out, we did all kinds of. We were icing our legs.

Oh, God. Like all the time. Because that's just what we had to do. But if you look at it, it's the tibia and the fibula. And the tibia sits on top of it. And shin splints are essentially the inflammation in between those two bones. And it's from a weakness in the tibia. That's it.

Strengthed tibia, boom. Shin splints are gone. I mean, if you're a runner listening right now, where you get shin splints from hiking, sometimes people get it from hiking. Yeah. You do some of these like twice a week, boom, fixed. Oh, you pair that with some ankle mobility

because that'll exacerbate it, right? If you have poor ankle mobility and you do a lot of support like that, it'll make the shin splints even worse. You do some combat stretch with Tibialis work, and that's like an instant, instant fix. I know, I was going to ask you, I saw you eating another one of the Legion Rice Krispie, They have new ones.

Well, I think they're new. At least they're new to me. Like a flavored one? Yeah, they have, you know, they originally just had kind of the rice crispy treat one. Now they have like a chocolate chip peanut butter one. And what are the back rolls, 15 grams of protein? They're so good.

Are you hoarding all of them, dude? You know, I got a box in them. So do you? I got a box too. You guys. It's a 190 calories. So it's 190 calories, 15 grams of protein. And it tastes like a rice crispy treat with chocolate chips inside of it.

So, no, I'm, you know what I like those for? You know what I like those for? You know what I like those? for. Okay, so obvious reasons. It's a, you want to treat. You want hit protein targets. Here you go. Better than eating a regular rice crispy treat. It tastes almost the same. But you know what I really like them for? People on GLP because their appetite is so low and so difficult and that hyper-pallitability can help. It does help. So it's like 15 grams of protein and it's so palatable. It tastes good. It helps them hit those protein targets, which make, you know, a big difference.

I don't know. Leachin hit it out the park with those. Those are so good. Dude, did you see, I got to read this to you guys. So they did, I'm going to read it because I don't want to mess it up. So they had AI analyze. Oh my God. They had AI analyze like stock. I'll read it to you. A platform called GovGreed built a seven-layer machine learning system.

Dude, this is AI is great, right? Dude, everything is getting exposed. This is all public data. But it's just so much of it, you need, like, you do. need like 10 brilliant minds to go through it for months to piece this together. So what they did is they use a machine learning system that cross references every stock trade disclosed by every sitting politician against the bills, their committees control, the campaign donations they receive, and the companies that their votes directly impact.

Wow. How is this not getting everybody? This has to be like in front of everybody. Listen, it scored all 540 politicians currently in Congress. It scored them. Okay. 56. So this is what's crazy. First of all, it should be illegal. Yeah.

Oh, yeah. Yeah. Illegal. They're passing laws on companies. It's like, it's like insider trading like crazy. It's like it's like sports reps betting on the games. Yeah. This should not be allowed. You can't be able to like make a policy that directly affects the market. It's exactly like that.

Ridiculous. Why do we not let the NBA refs bet on finals games? Because they directly can influence it. Whether they do it or not, does it matter? It's the fact that they can influence it. And the fact that politicians can influence regulation that influences the stock market. They don't want to change that. Should not be allowed.

And by the way, this is why you have these politicians who, because how much does a congressperson make? Was it 250 grand a year, Doug? Yeah. If that. That's on the high end. Okay. So you're making like 200 grand a year. You live in Washington, D.C.

It's expensive as hell. Yeah. So you're not making a ton of money. They're serving us. And these guys are millionaires. Some of them worth $100 million, $200 million. And it's like, how are they doing that? Outside of money.

Because they're the best stock traders in history. $174,000. $174,000 or $174? Yeah, 174. And a lot of them live in, some of them live in. I mean, isn't this, uh, it should be so illegal. Yeah, I know, but like what you're about to share and show, like, is anybody surprised?

Everybody knows this. And isn't this why you? why you want to get in office is that you know this. You're not going for the, most these people are, that is their incentive, most of them. Right, because you know you're not going to get paid a lot. Yeah.

And a lot of them have like legal degrees. And they go do a different profession that pays them more than. They have a passion for helping people. Yeah. Yeah. That's what they sell. That's what they sell. The lemmings.

So check this out. This is what I found. 56% of every stock purchase made by Congress in the last 16 months was on a stock directly affected by a bill, the buyer later voted on. So that's over 6,000 out of 11,000 total purchases. More than half of their stock buys are on companies whose fate the same politician was about to decide. 343 of the 540 Congress members actively trade stocks while holding access to non-public legislative

information. They know what's about to happen. They know that this thing is, and then they trade. This is crazy. And then you look at some of their, like, value. Like Nancy Pelosi's portfolio, do you know how much she? She's $194 million. She's got to be one of the top ones in there.

Her greediness score, according to this thing, was 98 out of 100. Oh my God, dude. Insane. So what's crazy about this is there's an act called the Stock Act, but they're sitting on it. Do you know why? Because they're the very people that need to vote on it to make it happen to the ones that are making them money for them. I mean. So they're just not.

Well, why? Does it go into like family, too? because you see how like cities, presidents and everybody else, like their family benefits. I mean, even if we just, even if you just limit it, it still would be like. It's super cheating. Like, what I'm saying is like, okay, so because if you,

if you got rid of it completely, which you would think is the right thing to do, then nobody wants to do it, the job. Good. You know who I want to be in? You know who I want to run government? Somebody doesn't want to do it. Right.

I'm serious. I'm serious. The person who desires power is the last person who should have power. Yeah. That's just a fact. Yeah. So it should literally be like, okay,

whatever. I guess I'll do it. It's a duty. Cool. I mean, it would be the ideal way because you would get people that didn't really want to do the position

and it would organically shrink government too. Totally. Because it's like, listen, we don't have enough people that want to do that thing. So we can't create. This reminds me of when the FBI

investigates itself. You know what I mean? For fraud. It's like if you take, it's like a company taking an employee, give yourself a review. Yeah. And let me know.

You should get a raise. You should get a raise. Yeah. Oh, I deserve a raise, dude. Yeah. You're crushing. I know, I just think it's so crazy.

Oh, you know what? I wish I, because I know there's pages that are dedicated to just following these politicians' bets. I mean, they've tried to shut those down. They have? Yes.

People do well, actually, that have been following those, too. They just copy their bet. Yeah. Copy it directly. Just follow what they're doing it and buy what they buy. So. And what makes me really mad about all this is that these are the same people that rail on, entrepreneurs. Yes.

And people who create jobs. It's those hypocritical system of ever. You know, since you went down the stock thing and obviously it's been a topic with SpaceX going on and we've been talking off air a lot about all this stuff like that. Something that I'm super curious about and I don't know, maybe help Doug Google this, is I feel like a five-year-old right now. Well, I don't even, you know why I say I should say, I don't even know how Google this. But what I'm trying to get to the bottom of is the people that buy stocks today is radically different than what it was just 35 years ago.

Oh, yeah. With Robin Hood and like you have more young retail buyers. It used to be something that was just serious investors or you had to, you hired someone to do it. And then E-Trade came around and that kind of changed it a little bit. Robin Hood has really changed it. And so I'd like to see how much of this market manipulation is just retail buyers following trends and doing stuff versus true, huh? They have to organize because if they, remember they did that with GameStop. Yeah.

Remember they all got together? I mean, that's not, they don't really have to organize, Sal. Like, for example, SpaceX is a great example. It is in my feed on every, everybody's talking about it. You know, so it's got so much heat behind it that there's so many people that just follow. Oh, I see what you're saying. Like social media hype. and stuff. Oh, yeah. I mean, there's so much of that now, like, is that now 20% of what our investors?

Are they 30%? Are they half? I don't think so. I mean, there's such, you're talking about huge valuations and the average buyer. That's why 20% would be crazy. Because big money is moving, like Black Rock and stuff like that is moving. Like there was a dude that just bought like another two billion, you know, shares of $2 billion. Yeah, there's, there's people that are really moving it. But has it crept up from 25 years ago when retail buyers couldn't even move, make an influence on the market way now, that retail buyers now make up 20% of investing, which if retail buyers can make up 20 or 30% even though it's not BlackRock, that's nothing to sniff that. Doug, maybe Google this.

What percentage of stock investments are made by everyday retail investors? That might be a good, but I bet you it varies between, you know, what company, right? And we also have 401ks and stuff. So it might put that in there. I know that's why I didn't know how to Google it to get to the what I'm, but you get where I'm going, right? Yeah. There is definitely, I mean, I see this in other markets also.

Like you see it in the card market. 20 to 30% of total trading volume equity markets, but in total outstanding equity ownership, retail investment. Okay, so total ownership is slow. The vast majority, 90% of all corporate stocks is controlled by institutional investors. like mutual funds, hedge funds, and pension funds. So it's not a lot. And wonder how much of that has changed over the last 20 years.

That's like, was it before 99%? And now it's now they've moved into 10%. That's a good question. Yeah. So I'm curious to how much, because I see this. You're probably right. Because remember 401Ks haven't been around for a long, long time, right? Like it was pensions for years and years and years.

And it wasn't this. And even then, I think there's, There's what I think there's more of. There's more random people buying $500 with the stocks, $1,000 with the stocks than there was before. Now, it takes a lot of those to make up for, you know, one. All of that is kind of little. Yeah, one fund, you know what I'm saying? But, I mean, I think it's interesting.

And I think it's, it kind of leans into, Doug was talking about this off-era, just about how crazy this, this stock market run that we've been on. But if we've had this over the last 20 years, every year, an increase of retail buyers coming in, it's going to impact that. Now, it can't swing the market the same that Black Rock and some of these big ones can, but it absolutely could send it on this site. This doesn't make sense that we keep going.

You know, it's wild, too. I was just thinking about it. Because as I'm talking, like I just mentioned that dude, that I think he bought another billion dollars or two billion dollars worth of just SpaceX. Number one, I was thinking about, man, the Cajonis, on someone like that to take a billion dollars. That is a huge bet.

But then here's the other thing. When you're a big-time investor like that, your move influences a lot of people. Like you go put a billion, everyone's like, oh God, we should buy this. Yeah.

And right out the gates, you're going to take. It takes the momentum of the stock. Yeah. It's got a big influence. I know. So crazy. Anyway,

I want to bring something up on, uh, in regards to essential amino acids. Uh, because their use is pop is getting more popular, um, especially with GLP, uh,

consumers. Yeah. And, um, it's important to, so this is really important to know when it comes to, um, essential amino acid use.

The leucine content has to be high. Otherwise, it really doesn't do much. So leucine is the trigger amino acid. Lucing is what tells the body to go into muscle protein synthesis. Then it has the essential amino acids there to do the job. But it's leucing that triggers the thing moving forward. Which makes it the most valuable in there, yeah. Yes, 40%.

If your essential amino acids, supplement isn't 40% loosening. You have to take twice as much or three times as much to do the same thing. So you're taking all these essential amino acids, but the leucine is the trigger. And without that trigger, then you're not going to get the benefits. And the data on this is really, really good and really, really clear. Well, I remember the last time we talked about Keon and we were talking about this, I had, remember we had Doug Lukupik.

It's the more expensive ingredient of all the ingredients, too. Yes. So if there's going to be an area that a company pixie does or go short on. It's the most expensive. Right. And if the average person just hears, oh, when you're on a GLP 1 or, oh, the benefits of EAAs, and they don't know how to look at how much Lucene or how much content like you may be buying and you strictly buy because, oh, that's the best deal.

There's a good chance that the reason why it is the best deal or is the cheapest. You think it's the same. You think it's the same because you look at the product. Because it had the same stuff in it, but the amount of it matters. What they don't show, and this is what you're not great essential amino acid companies, will do is they won't tell you the amounts of each amino acid. It'll say total. Total, you know, 25 grand of essential amino acids or whatever, or five grams or whatever the number is, without telling you what the leucine content is. So Keyons is 40%. So of the total, 40% of it is coming from loosing. Speaking of protein, by the way, there's been an advancement in way-protein formulation. I'm going to pull.

Hey, wait, since you're bringing that up, what's going on with the, I've seen, I've seen, post now, quite a bit of this, around a shortage of that there's this fear that we're going to have a shortage of- It's already happening. Is it? Yeah, expect weight protein to go up and price. No way. That's right. Get out of here.

Everybody? Way protein is a good source of protein. It's also one of the best ones to add to foods. And it's so many foods now are trying to fortify with protein. the demand on weight protein is going through the roof. So the GOP kind of markets influence this a lot, they think? That's part of it. There's also now public awareness on the benefits of protein.

I mean, you guys are seeing this, right, with like food pyramid. Doritos chips with added protein. Sure. I mean, they're throwing protein in everything now. So that's what I was curious. So that's why the shortages is because so many companies now are sprinkling weight. It's just public awareness, dude.

it's like the gLP i think glp use has increased public awareness tremendously around protein people have been speaking about protein now for a while we have yes i think i think we're i think we're already on that track the last 10 years and i think because we you talked about that you you talked about that being uh i mean early on the the podcast you talked about that being like the the thing that we would demonize because at some point yeah because we're there was such a hard push for it and then we'll we'll counter and come into the direction which you're towards crickets now Which I see, no, I see the pushback on the high protein already. Yeah.

Yeah, because it's become so popular now. Now it's in everything. And now you have the other side that's coming back and being like, oh, this high protein is a bunch of BS. And so it's like, you think of shortages, right? You think of people stockpiling and like freaking out. This is going to be a bunch of bodybuilders. Overnight rich. Or just, just freaking out.

Yeah. You know, and their armageddon. They're the one stockpiling right now. Yeah. Like, their whole house is just covered. Doug pulled up. the hosts of Mind Pump podcast frequently discussed the demonization of protein. They initially featured this topic on the main subject in episode one aired in 2020.

Wow, that's what AI actually says. Well, that's cool. Did you type our name in? Yeah, I did. Oh, Doug, I thought we were cool for a second. Well, no, I had to give it some. Wow. Yeah.

But anyway, so there's new technology in how they're going to improve the palatibility of weight protein. And believe it or not, this is a science daily. Make it make it better even? Make it taste better. It already tastes good. It's going to taste even better. So this is in Science Daily. This is so weird, right?

So this is... So the title of this in science news, the secret behind smoother, better tasting protein shakes. This was out of the University of Reading. And it's a new way protein manufacturing technique would make protein shakes taste better and feel smoother in the mouth. So they've traced unwanted bitterness to concentrated minerals

and found a way to remove them without sacrificing the improved texture. So they have this technique of improving the texture of it. So weight protein, is kind of thin, you know, like, like, casein has got great mouth feel. Have you ever had casein protein? It's got like a nice, creamy texture.

Way is kind of thin. Yeah. They found a way through processing to make the way protein have that nice mouth feel. But then because it's got a little bit of bitterness because of these minerals that they've also removed. So now they're like, oh, cool,

we're going to make weight protein even more palatable. That's going to be interesting. I know. Because I think they've, there's some companies that have just really hit it out the park with the way protein shakes taste now. I mean, I remember protein shakes. You remember.

Yeah, I remember protein shakes when we were younger, and they were nuts. You had to choke them down. You remember, I know you did. I had them all, dude. I had the 82 box of EAS mileplex shakes that were like cake batter. Yeah.

It took me like three hours to get. Did you hold it like, yes. It would like pour out hell of slow? Yeah. It was cake batter It was so thick and hard to choke down My first protein shake was my dad bought it So my dad I told you guys

He had like a short literally three months stit Of lifting weights because one of his One of his helpers Talked about how much you could bench press And so my dad bought a weight set That he ended up only using for three months That I used later on And he bought a protein because the guy told him

You got to take protein shakes My dad's like okay So he went to the sporting goods store because that's where you had to buy them. And it was a, it was a weeder. It had the picture of weeder. You know, when he was crossed. And he looks all jack like this.

And I can't remember the name of it. It was a weeder. It was a gainer shake. It might have been called muscle builder or something like that. And it was, oh, bro, it was chalk. It was chalk. Well, that was like the GNC Gainer 4,000 or whatever they were that were like that. That were super chalky.

Mega Mass. Mega Mass 4,000. It wasn't Mega Macon. That's later. So that was Mega Mass 4,000 was later. I remember that one. Doug, look up, weeder, gainer, and protein shake 1994. Look that up and see what the picture looks like.

Do you think eventually with that new technology, we'll be able to get protein soft serve? Oh. That would be so good. Oh, that would be hell of good. Well, I mean, we already have the Ninja Creamy does a pretty good job. Oh, that does look pretty close. A pretty good job of making a protein shake tastes like ice cream.

Just click on images because it might pull up old school pictures. I mean, I can't wait to, if it sounds. I was talking about this new technology, you put that powder in there. That thing already tastes like ice cream. It's going to be amazing. I mean, yeah. Oh, this one right here. That's a franchise out of it.

Oh, and then there was that one. That's right. Mike Menser was on the picture of that. I also bought that one. Boy, this is bringing back memory. Dynamic weight gainer. That one's a weight gainer. And it was just, you know what it was?

It was protein and dextrose. That's how they made the callus. It was a crap son. There's a sugar bomb. There's a sugar bomb. Of dextroses in there. That's hilarious. This one right here, maybe?

which one? Weight gainer. No, it had a picture of him on the cover. You know, it's funny, though, as he's going through all these, I think I had most of these. Every single one. I think I tried. There isn't one there that I didn't try.

Yeah. Most of them. Yeah. Oh, there you go. Dynamic weight gamer. Bro, look at that. I could taste it right now. I swear to you guys.

Don't leave it in your car. Does it still exist? Can you still get it? No. I don't think so. You still can't get it, right? That's in the ninth. Wow, look at that, dude.

I actually, you want to know what's crazy. What is it in, Sal? It looks like it's in like a beer can. So that's a ready to drink. It does a great. Oh, that's a ready to drink. Yeah, no, mine was in a, it was like in a... They actually did those in ready to drink.

It was like a carton. I didn't have it like that. It was in a carton with like a plastic lid that you peeled off. Look like an oatmeal. And it didn't even have a scoop. You had to use a tablespoon. Oh, did you have a... So it'll tell you how many tablespoons.

Oh, that was like a huge invention when they started put the plastic scoop inside there. Yeah. Dude, talk about that. You know, it's funny. They never solved. Did any company ever solve the... That you lose it at the bottom. Yes, that you don't, that you, that you'd have it at the top always.

Yeah, they, who solved it. I don't know who did, but it's, they put the long, the long handle. No, the long handle, because no matter what, you could grab the handle. Oh, long handle. I tried that one. I used, that's the one I used on the very right, vintage Joe Weeder. Dynamic muscle builder. Dynamic muscle builder.

Yeah. Oh, my gosh. You know it's funny too, so I was young, right? Yeah. And so I went into my parents, like, medicine cabinet, whatever, not medicine cabinet, but they have, like, a cabinet in the kitchen where they'll have, like, supplements and I, Yeah, yeah. And I grabbed it and I was like, kind of like sneaking it.

Mixing it up to you. Nobody will know. You know, hey, talking about stuff that tastes like, that doesn't taste, that tastes amazing that we have as one of our partners. I am on the lemonade iced tea kick for the moment. So good. So I don't know. Did you guys get, I thought we all got one of those. We did.

Package with, yeah. And they had like, yeah. And they had the little, you know, iced tea thing. Yeah, yeah. So state. And we keep in the refrigerator now, one of those filled up with the lemonade. So good. It is so refreshing.

The move is to make. So I believe it calls for three packets. And then you fill up the whole thing. Yeah. And I fill it up. And then I pour that over ice. And it is. And it's got a little bit of caffeine in it too.

So it's like a nice little cap. What is that per serving? 50? I think it's 50. Yeah. Yeah. You got it right there. Yeah.

50. Yeah. 60. Yeah. It says 50. It says 50. It says 50. So it's 50 milligrams per packet.

So it's like a little, it's like a tiny shot of espresso. Yeah. But it tastes good. Yeah, Arnold Palmer, I used to be on a kick of those a long time ago. And it kind of totally resembled it. That's what it kind of reminds me of. It's a very, it's summertime right now. We're at the pool time.

And so it's such a refreshing drink to have. And so I'm on that kick right now. I saw this one post. I wish I saved it. But there was one supplement on there that I remember. So this guy wrote this post and is like, here's all the supplements that you missed out on. And these were all the old school things that are now banned.

I think I saw that post. Did you see it? I think I saw that post. These were all old school supplements that were banned. Yeah. And there was one supplement in the 90s called Hot Stuff. Do you remember Hot Stuff? I think I remember that.

It was called Hot Stuff and it had a bunch of things in it. So it had all the like... Who made it? I don't know. Was it Twin Labs? Hot Stuff supplement. You got the Hot Stuff. Anyway, it became a cult favorite.

Because people were like, dude, you get, you get jacked on this. And then they had to hot stuff nutritionals. Nutritionals? 1980s and 90s. Click on images. Is that word? So the original hot stuff is that one on the left. Oh, I seen that one. Okay.

I remember that one. So you know what it had? Yeah. Okay. It had pro hormones in there. It did? Yes. Pro hormones.

Nyacin. What else? No, no. By the way, everybody, pro hormones. They used to use that term to make it sound like it wasn't sterose. That's the name because it sounds like it's illegal, like hot stuff. Like it's, yeah. Well, I don't, I mean, I don't know.

That's what people call if you have something that's like, you're stolen. Yeah, I guess you're right. Yeah. So, you know what? So there was this big talk. I never forget this in the 90s. Remember, I'm a kid. So I'm 16.

I'm working out in gyms and I'm talking to the meatheads in there. And one of them brought up the old, oh, guys, you guys remember the old formula hot. So by this point, hot stuff had to change their formula. But they were just talking about how this hot, dude, man, I put on like 10 pounds of muscle. So I read this post, and I forgot all about it, right? I mean, this post, yeah. And this guy wrote about it. And they had thrown designer steroids in there.

So dudes were taking a protein shake and taking steroids, bro. It's working. Yeah, dude. Like, this stuff is great. I mean, that's been the hustle in the supplement industry for a long time is to, is to, you know, change. Because basically what pro hormone stuff is, it's like, they take a steroid and they change it by, like, one. molecule and then it's like just off a little bit. This is just classic, bro.

This is like this. This is the supplement industry, the dark side in a nutshell. So real pro hormone is a hormone that is converted to one of the more active hormones. So like Andrew Stendidion is a pro hormone. DHA. You can buy DHA right now. You go to a grocery store. And in their supplement section, they'll have DHA.

And DHA has its own benefits, but it also goes through two or three conversions and it can become, you know, testosterone or estrogen or whatever. So that's called a pro hormone. But here's what supplement companies did. They went through pharmaceutical companies discarded. Yes. Attempts at making new steroids. Oh, this one got, this had side effects, so we stopped making this one.

We'll take that. Yeah, sounds good. And the reason why they weren't banned. They weren't banned. So the reason why they could do that and get away with it was it wasn't banned. And then the hustle was you put that in your pre-workout, you put that in your muscle-building stack pill. and people will feel it.

Of course. And they would feel it. And then a run would happen. Word would get out so fast. This is before social media. Word on the street would get, would guess. So I knew.

Would get out. And you would get out. And you would be running down and you would buy, by, by, buy, by. Then eventually someone would test it and find out it's got

some of the illegal stuff in it. Or not illegal band yet. And then they would get raided and get in trouble. And then all those similar of the swords would put it under the counter because they had it stocked up still.

And so you'd have to ask for the under-the-counter stuff until they ran out of that. And then it was on to the next one. And then it was just new name, new formulation that wasn't banned yet. Do you want to know what's... And we wonder why we're... We have to take hormone therapy.

Yeah, wonder what happened. Do you know... Okay, so one of the popular ones back then was called Superdrawl. Remember Superdoll? You want to know what's crazy about Superdrawl? So Superdrawl now is illegal. So people buy it on the...

black market. Powerlifters prefer Superdrol over the classics like Anadryl. Yeah. Because it's stronger. This was what you could buy at the store. I, there was a, there was a thing called, there was a thing called TrenX or basically a supplement that was like some sort of precursor to Tren. Yeah, to Tren that I liked, and I tried the real thing, I liked the, the, the pill form from the supplement. It felt stronger than the actual steroid, you know, which is, crazy to think that, you know? So, no, there's been, there was examples of, you know, pro-hormone or supplements that I've taken in the past that I was like, that felt like a real steroid. You know, it feels like that now is the kind of gray market for peptides. It's like,

it goes down that route, right? Totally. Playing the game of whatever. Yeah. I know, dear. So it's so, it's so, it's so crazy to me. Anyway, I got a cool, I got a cool study. Let me see if I can find it on the effects of strength training on the elderly. This was a study that was done in 1988. This is her crazy study. So trip off this. So in 1988, there was a doctor in Boston who wanted to teach the oldest frailest people to lift weights, to try to get stronger. And in 1988, nobody tried this. So nobody had done this before. Did you find it, Doug? Yeah, do you see that? Yeah. Great Googler. Oh, man. How'd you get that?

Yeah, just amazing. Did I send that too? No, the link was already in the show notes. Oh, my bad. Okay. All right. So, so. So, so.

So, she just stole that credit. So, first off, credit to this doctor in 1988, when in 1988, the last thing that any doctor would tell a frail old person to do is lift weights. Yeah. Like, oh my God, how dare you? Yeah. You're going to hurt them. But they did anyway.

So they did it at the Hebrew Rehabilitation Center for aged, for the aged. The resident's average age, you want to get, you want to hear? 88. Wow. So these were like old people. Yeah, yeah, yeah. Okay? All of them had multiple chronic diseases and then frailty and falls were like facts of life.

Six women and three men completed an eight-week training program. So it's like one of the first studies on strength training and the elderly. We have much better ones now. They did one exercise, three sets of eight reps three times a week. Here's what they found. You're ready for this? This was published in the Journal of the American Medical Society. The minimum strength gain.

So of all of those people that did it, remember, average age 88. Minimum strength gain was 61%. Average strength gain was 174%. The maximum strength gain was 3754%. Wow. Zero injuries. Over what period time?

This was done, let's see, eight weeks. Wow. Eight weeks. A 300%? Zero injuries. Zero injuries. Zero injuries. One of the people in there, Dorothy Tishler, she was 92, she said, I became younger.

Five years ago, I could hardly walk. now I can walk better than my daughter who's 72. And this is because... I'm better than my daughter who's 72. That's crazy. That's crazy. So, and now, now here's a deal. Like, by the way, the,

your potential for strength is reduced when you get older. So this is where people get like, confused, right? Because you're like, what? 300% increase in strength. But you're 90. Yeah, yeah. A 90 year old is not going to get the peak strength levels after, from training that a 20-year-old old.

That's true. The top is definitely minimized. But the potential to gain strength is, still there and the potential to build muscle is still there. And 300% increase in strength sounds crazy. But when you're talking about somebody, super frail, you can't stand up without assistance to be able to stand up without assistance. That's a 300% increase. Oh, yeah. Yeah. And a lot of people's nothing but improvement there. One of my favorite, it was one of my favorite demographics to train because, you know, as a trainer, and I love training people because you see

people's lives improve and you get to be a part of that and it's super rewarding. But nothing was more rewarding. I mean, people losing weight is rewarding. People like, you know, getting stronger is rewarding. You know, I got in shape. That's super rewarding. You know, my 40-year-old clients, 50-year-old clients, that's great. But when I had my 90-year-old clients, who were like,

bringing life back to them. I have a full-time nurse. Now I don't anymore. Yeah. That's crazy. Well, we're really part of the generation. Like the generation before us, it wasn't popular when they were kids to work out. It was only become popular now.

And so I had, I wish I could put a number to it. but a large percentage of my clients above 55 would say things like, I'm in the best shape of my life. And they're 55, 60, 65, I'm in the best shape of my life. And now a lot of that is because that they weren't introduced to strength training at all.

It wasn't in vogue in the back in those times, right? And so them getting introduced, even though they're older. And when they first come to me thinking like, is it possible for me still to build muscle? Is it possible? It's like, absolutely, especially considering we haven't done any of that stuff.

The potential is still huge. Yeah, you obviously, if you would have started this when you were 25, you could have seen potentially higher deadlift numbers and squad numbers. But if you've never lifted weights, even if you've never lifted weights and you're all the way to 70 or 80, and then you start lifting weights, the potential of how much you can build. It's also just life changing. It impacts your life.

I'll never, I had a client Kim. She was in her late 80s. And when she hired, her daughter hired me to train her. and, you know, she was frail. She's like, you know, like your typical late 80, never lifted weights. And I remember our first session, she came in in a walker, and I had her, we had her sit on a bench. And so I'd have to, like, kind of assist her and sit down. And the first exercises were no weight knee extensions.

So she'd, like, lift her leg and, like, extend her leg. I'd have her just reach up as high as she good and hold for tension. The first time we did where I had her stand up. she would hold on to my hands and I'd have her lean forward and she'd really just with a lot of strength come up and that was it, one rep. Months later, she was doing 15, 20 reps

standing and sitting, standing and sitting. And we almost got her to the point where she didn't need her walk her anymore, which is crazy. When she had been using that thing for years and years ago. I remember having clients that starting was they would use me, assisted, to sit up and sit down.

Like that was our session. It was, this is, we do a little bit mobility stuff to get going and then it would be like this is all we're doing for the entire was getting enough strength to do that with long rest periods in between and then to watch that person who needs your assistance to just get up and down from church to be able to do that themselves or to be you know leg pressing or doing weight you'll actually wait on their bat is just and the best it's the most thing to watch to see their change because you'll see this in the data uh cognitive function improves uh attitude and move move improve uh purpose improves uh yeah uh

We have a client here. I won't say her last name, Gene. You guys know Gene. Yep. And we call her mean Gene because she's been here. Now, how long has Gene been here now? Who does she train with? Six months, two years.

Did she train with Tyler? Yeah, Tyler. Okay. So Gene comes in and love her to death. And so she would come in and she would kind of be kind of crotchety, like in a bad mood, you know, whatever. And we tease her and have fun with her or whatever. And I'm used to it. Like when I had my studio and people will come in for the first time, they do the thing.

And some of them kind of like, I don't necessarily want to be here. I have to kind of deal. kind of attitude. She's, prickly, I would say. How many months now has she been with Tyler? I say six to nine.

I don't know. Yeah, less than a year. Yeah. Less than a year. She's got the biggest smile every time now. Yeah. Her attitude and completely changed.

Completely 180. She's got like the happiest face ever. I remember the first time I talked to her. She was kind of like, why aren't you guys open all the time? I want to come out here. And I'm like, I'm sorry, Chief, get to be with your traitor.

And now she's like this big smile at her face. For sure, it's been changed, life changing for her. Love seeing it. That's so cool. Another capsule or powder. It's a liquid supplement. So you take it daily two ounce shot.

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I'm going to, I'll start reading the email that I sent you. First of all, I love the podcast. I'm 55 years old. I started to start my health journey in September of 2024. I went for my yearly physical and my numbers were all going in the wrong direction. My cholesterol was high, elevated blood pressure, elevated A1C, I'm 5'9. I weighed 230 pounds at that time.

I told my doctor I'd start intermittent fasting and eating better. I'm back in six months. I went back in March of 2025. I had gotten down to 217 pounds. Most of that was I cut out all starches and sugar. It was exercising a little bit. And the intermittent fasting helped because I'm a truck driver, so I wasn't eating when I got home at night.

So for the next six months from March until around August, I was just back and forth from like 217 to 224, really not losing any more weight. In August of 2025, went back to the doctor. My levels would come down, but they still weren't normal. And that was when the GLP1 was recommended. So he prescribed that 2.5 was that bound. I didn't start it until October because I wanted to do the research myself and really just look into it because I wasn't sure about it. I did a lot of research on the internet. That's what I found you guys.

And we started to start taking it in October of 2025. Started with 2.5 milligrams for the first month, went up to 5.5 milligrams in November. And then in January, I started every other month at five, never went about five. And for the last three months, I've been doing it once a month. And I've stated 180 pounds. And as of March of 2026 on my 50th birthday, on my levels, it's normal. First time my blowworked was been normal in probably 30 years. That's great.

Congrats, man. That's awesome. Yeah. Thank you. So what I'm looking for basically from you guys is a program, something that stayed on pace. I want to lose some body fat. I want to stay around 180, 185 pounds. I really don't want to lose too much more weight.

And something that I can just do on a normal day because I have the tendency to overdo it once I get into it. So my three-day splits are really turning into five, six-day workouts. And, you know, I don't want to hurt myself at this point. Can I make a suggestion, Bobby? Do it. Yeah, I think you are light enough on the scale that the focus shouldn't be around losing anymore and actually starting to build. And as you build your physique, I think you will lean out and reduce body fat. I think 180 pounds is plenty light enough.

And I'm assuming your calories are probably pretty low. Yeah, in the email, Bobby, it says 17 to 1,900 calories. Is that still happening? I'm over 2,000 now. I'd say I'm around 2,02100 right now. Okay. It's still a little low. Yeah.

So tell me about your date. What does your activity look like? Pretty much I get my steps in, whether I'm at work. If I'm at work, I'm like I said, I'm a truck driver. So if I have any downtime, I get out walk. But, yeah, I get home at like 7 o'clock. night and I usually get a good workout in between seven and eight. That's pretty much different.

My daily activity other than that, like, you know, because I'm pretty much driving all day. So whenever I get a chance, I'm out walking, you know. Any idea on, like, what steps average, like, in a normal day? Do you have any idea? I'm averaging around 8,000. Oh, okay. There's days I get over 10,000, but it's usually around 8,000. Okay, that's not bad at all.

And when you're working out, how long does that take you? I'm usually right around an hour, a little over an hour sometimes. Okay. And that's turning into five days a week of that? Yeah, it's definitely three days a week, over an hour, like an hour, 15 minutes. Then the other two are probably right around an hour, maybe 45 minutes, where I do like a core cardio workout. Or I do like one day of, I'll get on the bike and do like a 30 minute interval of cardio. All right.

It's, I mean, it's going to be pretty simple, pretty simple prescription for you, Bobby. I'll send you maps 15. It's a lot shorter than what you're doing,

but what you're doing is overdoing it. Yeah, I looked into that and I was wondering if it would be enough or... It is. It is. You've reached a point now where your body is adapted

to how low of calorie and how much activity you've done. And you've done a great job. You've got down, you look great. You've done well. Obviously, all the markers are telling you

that you're getting healthier. But you're at a point now where it's time to build. It's time to build muscle, build your metabolism. Yeah, we should easily be able to eat 2,800 to 3,000 calories and maintain a healthy fit physique where you're at

with less activity than what you're doing. So that's, so it's, you're in a good place, but the prescription's going to look, you're going to, when we tell you what to do, it's going to feel like it's not enough.

So the hard part will be the psychological part. You're going to feel like, oh, man, and then you can't let the scale mess with, your head because hopefully we built some muscle. And you might see the scale go up two or four pounds initially because we're eating more calories and we're lifting weights, but we're heading in the right direction. And so that's what it's going to look like is a slow reverse diet, increasing calories

a little bit and fall on a protocol like MAPS 15. You're at like what, 2,200, 2,300 calories right now? Yeah, that's around 21. 21. Okay. So I would get you up to 20, right out the gates, 25, 26. hit your body weight and protein if you're not already doing that be consistent with that and then follow maps 15 continue with your steps if you want to do a little cardio

steady state that's perfectly fine and what you'll see is you're just going to get stronger you're going to get stronger very consistently awesome I love to have a follow up afterwards as you follow through this because I think you're going to you're going to see some great results if you if you follow the prescription after about four weeks at 2,500, 2,600 calories. You're feeling good. You're getting stronger. You can bump it up another couple hundred calories up to 27 or so.

All right, cool. Yeah, I mean, I have no problem. I love to eat. Yeah, even though this is a generic prescription, I'm going to tell you right now, it's a pretty good gauge is the first month, Sal saying go up 200, your second month of the program, go up another 200. The third month program go up another 200. Yeah, that would be a good step on.

So we should be close to 3,000 calories by the end of MAPS 15. and I think you'll be feeling strong, looking good, like all the things. So, and then I'd love to follow up with you. I'd love to hear how you're going after three months. Absolutely, definitely. Cool. All right. We'll send that to you, Bobby.

I appreciate it, guys. Thanks for everything. All right, man. Keep us posted. Thank you. Pretty easy. Yeah, yeah. He did a good job.

He did more activity. Just for people listening right now, what we're trying to do is reverse him out of some kind of mistakes he made. Ideally, this, he would be, uh, where he wants to be already. Oh, yeah. Because we would have reversed him way earlier on. We would have focused on building. He still would have lost a lot of body fat, but he wouldn't have, you know, sitting around. Because in his email, he was for a while, 17-19-hour calories. You know, 8,000 steps a day, lifting weights, five days a week. He's a guy. Yeah. 180 pounds. Like, that's really low calories. Yeah, it's very, it's very low calorie. And that's, at that point, this is where people get. He's already, he, you, you know, you know,

that he knew he was so low. Like I'm at this point, 17, 1900, I can't go lower. I'm already doing 8,000 steps. And he's a truck driver. He doesn't have that much time in the day to get probably 15, 20,000 steps. You get to a place where you're like, okay, where do I go from here? And we should have reversed. But I mean, I feel pretty confident.

Yep. If he takes a prescription and follows that, you know, we might see five to eight pounds on the scale up, possibly. I think so. Yeah. I think so, especially following a good. workout program that's appropriate for him. Yeah. Bumping his calories.

I think he's going to build a great strength and muscle. Our next caller is Casey from North Carolina. Hi, Casey. How you doing, Casey? Hey, guys. It's so good to be here. I appreciate it. You got it.

How can we help you? Yeah, so I've been a listener avidly since 2019. Truly in love with your guys' content and truly everything you guys put out there. So I have a question kind of regarding my wife. lifestyle around having an autoimmune disease. So about three years ago at 31, I was diagnosed with Hashimoto's by a functional health practitioner. At the time, I was kind of recommended to cut out the gluten, the everyday things, right, that we kind of just assume with gluten, the sugar, pretty much dairy, processed pretty much anything. And then I was also encouraged to go down the hit

style workouts. And I have to admit, listening to you guys, hearing that, it's like these mixed signals. So I started the hit program that you guys have, added in a spin class once a week, continued doing yoga class once a week, and in a direct way, like I said in here, I don't like hit, don't love it, all the things. So went back to lifting. So I run symmetry once a year and then run anabolic the rest of the year. Along with anabolic three days a week, I also do the yoga, the one 45 minute spin class and trying to make sure I get the 8 to 10,000 steps a day. So kind of just some back steps to this is prior to 2023, I'd always been in the gym but never really looked like it. I've always been on the bigger side, even in my early teens.

and I was really in kind of in the early teens already going to the doctor and kind of talking about my thyroid and getting it checked. So then in 2015, I dropped over 60 pounds and felt great around the 175 mark. And over the course of the last three years, I've put on 40 pounds and really kind of in this like unsure, unsure way. And so I eat around 2,200 calories, strive to hit protein, around the 170 mark, cut out gluten, dairy, alcohol, processed sugars, and did a reverse diet for about six months there. And really, I bumped it up. I bumped on my calories to about 2,600 calories and just didn't see much change. And I really thought I would. I thought maybe that was maybe a factor, just my calories were needing some adjustments.

and just didn't see a whole lot happen. Actually, I kind of increased. I kind of gained a little bit of weight. So question is, with having the autoimmune disease, would anything training-wise need to change, additional supplements, dietary? I feel as though I'm just doing like your average advice and not really seeing much of a change in results

and just kind of curious what your guys is, maybe input would look like. to maybe feeling better and dropping just a little bit of weight. Yeah, good. Good question, Casey. Tell me about the rest of your life. What do you do outside of working out and stuff like that? Yeah, so I'm a teacher.

So I'm in the special ed world. And so kind of have been for the past 10 years. So I've kind of got to lock in on that, but I love it. Let's see. Yeah, the gym. Love that. I'm social. Love to do kind of going out, seeing friends.

Do you have family. kids? No kids. I do have family, but they're back in the Midwest, so I've kind of built my own family out here in North Carolina. Great. And then how's your sleep? Great. I'm a, I'm going to make sure I get about eight to nine hours. Okay. I'm curious as to why the functional medicine practitioner recommended such intense exercise. It doesn't, it's not a match at all. That's what I thought, especially, I mean, just because I love hearing your guys as thoughts on things and you've had a couple other callers with somewhat similar questions and that's your guys' advice too. It was like, like, like, like, like, let's it. Like Adam says, like, yeah, like, elicit the change, the less amount.

But I, yeah, I was kind of in that curiosity too and why the 1800 calories was the other, the other recommender. And I'm like, okay, you know, not loving it, not loving how my body felt. I'm like wondering, is that what I needed to do? And I just didn't give enough time or is it truly not the right advice. I like that you cut out gluten. There seems to be a connection with that and your antibodies. I like that you cut out sugar. I like

that your nighting processed foods. I think your body is maybe fried. And this tends to be the case with autoimmune issues. When we have autoimmune issues, we tend to be more sensitive to stress. That's why I asked you about the rest of your life. Now,

as a special ed teacher, I'm sure it takes a lot out of you. I know my mom works with kids like that. And I know it's a very, I mean, it's a demanding, takes a lot out of you. But I do think your body is a little bit more sensitive to stress. And so I would change your workout. I wouldn't push anything. What I mean by that is I wouldn't push a reverse diet.

I wouldn't push a cut. What I would try to do is kind of sit somewhere that feels good. Yeah. And follow a program that looks more like Maps 15. I would do no additional exercise. you can do yoga if it's like yin yoga. I wondered if you'd recommend that because I tend to be on the warm flow side. And I wondered if maybe you would say kind of go the yin, slow.

Yin yoga, walking. That's all good. And MAPS 15. That's it. So MAPS 15. Hit your step. Your strength training. Do you know where your calories are sitting at right now?

Are you like 22? I've been on an average of 2,200 calories right? Like probably the past month. Yeah. So there's a couple ways we could do this. You can stay around 2,200. Follow Maps 15. If you don't have that, I'll send that to you.

No additional workouts, okay? But walking, yin yoga, totally fine. So anything else you do, I want you to think recuperative. So like, okay, I'm going to go outside and walk. It's going to be a recuperative walk. Or I'm going to go do a yoga class, which one's recuperative? The only workouts you're going to do are Mass 15. With diet, there's going to be two approaches.

One is you can keep tracking and, you know, stay around 2200 calories. The other one is to do this. hit your protein targets, stick to whole natural foods, and then eat when you're hungry and don't eat when you're not hungry. Okay. Okay. So that's going to allow fluctuations. Got it.

It's also going to take stress off of you. I don't know how tracking feels for you, but I know for most people tracking constantly, it's an additional stress. I've got to count everything that goes in my mouth type of deal. Yeah. Especially when you cut out gluten, sugar, dairy, and processed foods. And so those are two options.

the one that resonates better with you I would go with. But the only thing I would have you track would be protein. And I think 170 grams of protein is perfectly fine. Aim for that. Whole natural foods. I'm hungry. I'm hungry. I'm not going to eat as much.

And then just follow mass 15. And then the idea is to let your body settle down a little bit. Rest and build. Yeah. Because I think you've been, it's, I think it's very reactive to stress. And, you know, symmetry, anabolic. They're not bad. but coming from where you've been,

I think we need to scale back and give our body like three months at least of kind of like this kind of lower intensity, lower volume style of training, just to let your body heal a little bit. Casey, just out of curiosity, I know you've been listening to the show

for a long time, and so you obviously know what we talk about diet philosophy and all the things around there. If you were being critical of yourself on your diet, what would you say is the areas that you are the most challenged with or you struggle the most with? probably your when your weekend I tend to do really well

when I've got this mindset and everyone around me knows like hey like we're dialed in but I think like that Saturday night date night we might go out and sometimes it does involve gluten because I do wonder if that also maybe factors do have any bites of it and it really resets me So it's not always true, but it's often true with thyroid antibodies. You've got to avoid gluten like you have an allergy to it.

Okay. So like no cross-contamment, like it's like you can't get near it. Got it. To allow the immune system to kind of settle down. Because even a little bit of exposure here and there can keep things a bit elevated with the autoimmune issue. And because you know that about yourself, since we're giving all this advice right now, everything's saying on point. and then my piece would be win the weekend.

Make that a thing. Make that a thing. At least give that to yourself for 60, 90 days, so you can see what a difference that makes when you do. Take all the advice he's saying on the diet recommendations, the exercise recommendations, make it a goal, set a goal for a certain amount of time. I'm going to win these this many weekends in a row,

and I want to see what kind of impact it makes. And I have a feeling if you take all of the advice we've given, you win that many weekends in a row, I think you're going to feel and see a nice difference. But I want you to really gauge it by how you feel and by performance. Let's not worry too much about the scale until we start to see strength and we start to feel better. Then we can start to worry about that a little bit. And then what I said about the diet, oftentimes, and you let me know if this resonates.

Oftentimes the reason why people go off on the weekend is because they're so strict during the week. And so if the tracking is not so much on the calories but just the protein and staying away from those things that you're reactive to, it might give you the flexibility on the weekend. So you go out on a date and you're like, you know what, I'm going to stay away from, you know, gluten, sugar,

like those types of things. I'm not tracking my calories. I'll hit my protein. And now I can kind of enjoy myself a little bit. And if I'm a little hungry, I'll eat more. If I'll eat a little less. So again,

you know yourself. If that feels like it's going to, you know, make you more consistent than I would go in that direction. Sure. Okay. Yeah. I definitely think that that's manageable.

I think, like you said, three months even just to see. because I don't, I wouldn't say there's extreme cheats or like I go off the tracks often, but I, I wondered, I heard something not too long ago, like it can set you back even, even a month, just like, yeah, digestion-wise. It can. And then do you, have you ever been tested for like, CBO, CFO, parasites? No, I haven't officially been tested, but did do the Organify Parasite Cleanse,

which I loved. I felt great after that. Did you really? Yeah, that's. was January that I did that and felt really good. Okay. So that was the last time you did it was then. And what did you notice afterwards? You just felt better? Yeah. Yeah. I was like probably a week after I finally started like just feeling more relaxed. I didn't feel as much digestion. It was like I felt like digestion overload maybe the best way to put that prior. And it just kind of like. So here's how you

would use something like that. I would do it again. When you're done, I would wait two weeks and then do it again. So here's what happens. If there are indeed parasites, it'll, it'll, it's pretty good odds, it'll kill the parasites, but not touch the eggs. So you're finished with it. You feel better. 30 days later, you start to feel worse again. That's because the eggs are hatching. So that's why you would wait two to three weeks and then do it another cycle. Got it. Okay. All right. I will, like, just within all of this, the supplement route, is there anything within having Hashimoto's but autoimmune disease you guys would recommend. Yeah, I would go methylated B vitamins.

I would do vitamin D, creatine. I think creatine is a good idea if you don't already take it. And that's pretty much it. Unless you see another functional health practitioner, they recommend some other stuff. I don't like treating personally treating autoimmune with supplements, but really more supportive. Because I do take quite a few supplements.

So I'm like looking at the list going, Is there any chance any of these can get weeded off? Which ones are you taking? So I've got finally put on level thyroxine, 25 milligrams. I do seeds, probiotic and multivitamin, ferritin, zinc, digestive enzymes, fish oil, magnesium. And then I started taking rose, carcumin, carcumin. Yeah, the roads are all fine. I don't think, I think the multivitamin, the probiotic will be the more kind of necessary ones.

but yeah I think you're I think you're you're totally fine okay cool yeah perfect well I appreciate it guys I am and then vitamin D one more thing have you had your vitamin D levels tested I did yeah yeah it came back in range yes okay good okay good that's it yeah all right well perfect thank you so much guys you got it I'll send over maps 15 okay and then you know what let's get you back on in 90 days I want to see how you feel okay yeah that'll be awesome thank you so much I appreciate it You got it. All right, Casey. Bye.

Yeah, there's a, there's, it's, it's interesting how, um, I don't like you giving her freedom on the weekend. Yeah. Well, I don't, I, I, I, I, I, I, I, I, this is why I asked that. She needs to be really controlled on the weekend. Yep. Yep. And that's exactly why I asked the question I asked.

And she gave me the answer that I thought I'd get. I, I'm going to, I surmise the, the worst thing that she does on the weekend is eat, uh, gluten if she is, in fact, reactive to it for the autoimmune. I think that would be the worst thing that she'd probably. but eating more. It's got its own, you know, detriments. But I've worked with enough clients with antibodies to see that they just,

they would just have a tiny bit of gluten. Well, that's, and they'd be crap. They feel like shit for three months of years. My point to winning the weekend is you got to make that, that extra effort on that weekend to be really strict. Yeah.

If you're a teacher, you're organized, always. They're organized with their money. They're organized with their schedule. So I bet you Monday through Friday. she's dialed and locked in. And she's got high stress, Hashimoto,

she got all this stuff going on. Weekend, she's like, oh, let go. And then that thing gets crept in the diet and whether it's a little bit of it like you're saying or it's like a little more than it's saying, like whatever, that's the time for her and she's admitted that's it.

It's like I would want her tight on the weekend. Be tight on the weekend. Be strict on it. Be dialed in. Don't let anything like that into your diet. And then I bet the rest of the week takes care of itself. I don't disagree. Our next caller is Sharon from Connecticut.

Hi, Sharon. How are you doing, Sharon? It's happening. Nice to meet you guys. How can we help you? I've been kind of just listening to you guys in the background for the past few years. My husband loves your content. It's always on the computer or on his phone, so it's always wherever the rest of the family is.

And he's lost about 90 pounds. He's put on a ton of muscle, and he's used a lot. of your content to, I guess, make that easier. And he's always, like, suggested that I should call in to get some advice. And so I figured I would just try it. I wasn't really expecting a response. But basically, I have a bunch of medical stuff going on. I have hypermobility. So my joints are basically too loose. It's a connective tissue disorder. I have something called hyperandrogenergic pots, which is dysautonomia. Basically, there's not enough blood volume in my body. So I have to wear compression garments. I use electrolytes on a daily basis. And it just affects stuff that your

body controls on its own, heart rate, blood pressure, body temperature, digestion. So just standing up, my heart rate could shoot up like almost 200. My blood pressure can shoot up dangerously high. but then when I lay down, it all resolves. And then I also have something called MCAS, a histamine issue. So it's like I have a lot of hard time working out because working out can trigger histamine release and I could get hives or angiodeema. And then I had done a couple cycles lifting with my husband like a 5 by 5 and a 3 by 7. And it did well, last year, but this year when I try, this whole winter I try.

to work out and I kept injuring myself every time. And I know you guys have a lot of programs, like I think the one for like in the 40s, but I was wondering if you guys had a program for people that are old because he told me that you guys have made progress with even elderly people and they have joint issues and mobility issues. And so I'm wondering like what's a way that I could actually make progress but without risk of injury. Yeah, it's a good question. And I appreciate you calling in. So there's a couple things we need to consider with exercise for someone like you. One is we have to manage intensity very carefully.

I think you already know that. So your intensity is always going to be moderate. And you're going to treat the exercises like practice. So what you don't want to do, Sharon, is going to a workout trying to work out. What you're going to do is go into a workout trying to get better at the exercise. Getting better at the movement. The second thing with hypermobility. is that you're not going to do the full range of motion.

So when you see an exercise and you see a squat and they go all the way down and all the way up, that's not where you're going to do. You're going to stop and keep your reps short because those end ranges of motion where you'll hurt yourself because of the hypermobility. You're also going to do things like you also want to do things like isometrics.

So like there's a couple ways we could do this. One way would be, and you can see me on camera, if I'm doing a shoulder press with dumbbells, normally we'd have you go, let's say, all the way down. I'd have you stop here. You'd hold there for five seconds. And then when you go up to the top, you'd hold there for five seconds. Okay.

And you would do these isometrics at these ranges of motion. Not the end ranges that you have, which are really deep, but cut short and then hold. Okay. And intensity, a little bit of intense, is okay. But really, it's just about practicing the exercise. I want to ask you about the electrolyte consumption. Do you know how much sodium you're taking in a day? I use LMNT and I basically just use a half a packet in almost every water bottle I drink all throughout the day and night.

And how many packets do you go through a day? Two to three. Okay. So that's 2,000, 3,000 milligrams. And then what about your diet? I've been trying to like cut sugar completely out because that increases the inflammation. Same thing with I'm trying to reduce the process food. My husband eats like extremely clean.

Like even when he's bulking, it's clean. So the food content over the past few years in the house has just gotten a lot better. So in general, I tried to, oh, I forgot to mention years and years ago I had gotten a gastric sleeve. So the amount of food that I could eat isn't typical. So I try to eat smaller meals and prioritize protein. We'll try to throw a little bit of, you know, fiber and a smaller bowl. bit of carbs in there as well. But I also am in my early 40s now. And when like just a couple years ago, if I just, you know, got strict with my diet, the weight would like fall off. Like my job is kind of

active. I'm a construction worker and a truck driver. So I have really long shifts like 10 to 16 hour shifts and moving around doing stuff all night. So if I just was, if I just ate well, weight would fall. But it's like a little by little putting it on and it's not coming off. Like when I'm eating well. It's like, I think it took me two months to get down in five pounds. It never used to like that before. Okay, so it's going to sound crazy, but I don't want you to chase any weight loss. I'm not saying that's not going to happen, but I think if you chase weight loss,

you're going to move in the wrong direction with all the behaviors and actions. Okay. I'd like to see you play with a higher sodium intake. Okay. Especially with the issues with blood pressure. People tend to respond better. When you started adding electrolytes, did you know, an improvement?

I noticed a slight improvement. It's always better the more I drink. And I guess for the way my body works, the water can actually work water, supposed to the electricity. So the more I drink, the better. And the compression may actually help more than anything. It's like a body compression. Okay.

So when you increase your sodium, increase your water. But I would play with that a little bit. If you're at two to three packets a day of element, you could go up to four. Okay. And start there and be consistent with it. So that'll include more water. I think it would be wise, and I don't know how well you do this, but I would avoid foods that people tend to be reactive to. So gluten and dairy, lagoons, and all lagoons, including peanuts.

And I would just avoid those to start completely. Like, pretend like you get an allergy. That's really the only way to see if it'll make a difference. And yeah, and then as far as a strength training program is concerned, I would send you Map Starter. You can follow Map Starter, but do what I said with the range of motion and the pausing, where you're pausing and holding and trying to stay tight at those, at those, you know, beginning end range of motion.

So should I do the ranges of motion without weight starting out? I would start. Well, I don't know how strong you are, but you're looking for a, like, you want to feel like, your training, but I don't want you to push yourself super hard. I just want you to kind of feel it. The issue is it's... Go ahead. I'm sorry, I apologize.

I've started because he's taught me how to start low and move up. And she was, while I'm working out, I feel fine. And I actually, like, nothing wrong. It's not a no after workout. I'll move. And I'm like, that doesn't feel right. I did something. Yeah.

And I wasn't, my husband was in that, that I might have to learn how to feed the muscles. and act with the muscles and get the moves right before I have weight. Because I think I can't hold weight. Like with a five by five, I said that I got stronger just last year. But it's like every few, every few weeks of winter, every time I tried to work out.

And I wasn't struggling with me, but there would be an ingot once. His, his suggestion about getting connected to the muscles is correct. And what Sal's advising you to do is the way you'll do that. So if you just shorten, all those movements up that you probably were doing with your husband. Just don't go as deep.

Don't go as low in all the movements with weight. That's fine. And pause at the bottom and pause at the top. You're building isometrics in there. That'll help you connect to the muscle better. Almost like a 90 degree angle like rule for each joint. You know, and it's kind of like a little bit of a standard that we've had as trainers

is to try and kind of keep people within like these 90 degrees of your squad or angle with your knee, angle with, you know, your overhead press. So just as a general. kind of gauge. But yeah, to keep that monitors like you're starting and then your end point with extension. You really can't hold the isometric too long. In other words, like really emphasize that. So that becomes more important. So let's say it's a call you guys, you said you did five by fives with your husband. So let's say the workout calls five by five.

And you only do three reps, but you pause for five seconds at the bottom. That's fine. I'd rather that than you add a bunch more weight and try and get to five. it would be better for you to really emphasize the pausing in the isometric portion. That's what's going to get you connected to the muscle better. So isometrics are going to connect you better. They're going to prevent you from going too deep, which is where the injury happens. And they're also better at strengthening connective tissue and tendons, which is what you need. Yeah.

They'll help you recruit muscle a lot better. As that program that you were talking about is that like a certain amount of time, on a day's just a few days week like what is the it's three days a week you need dumbbells in a physio ball okay all right yeah so you could yeah it's pretty it's pretty accessible one more question do you take uh high doses of vitamin c um i i do they put c together with k no d is with k okay yeah i think i think i think i have a c but i think it's in it's in combination with something else for better absorption. I just can't remember what it was.

I would look up, so you do this. I'm not going to recommend this, but I want you to look up vitamin C with some of your, your conditions, and look up high dose vitamin C and see what the, see what the literature says. Because I have a theory, a suspicion that you might find some positives. So you'd be, you know, something like 1,000, 2,000 milligrams a day. But I would look it up first, Sharon. All right, yeah, I'll do that. Thank you.

You got it. I'll send over that program to you, okay? All right. Thank you guys. I appreciate it very much. You got it. All right. One of the most difficult clients ever had ever, because I'd never experienced it before,

was someone with extreme hypermobility. Could not. There's a few factors in there. I was going to say, throw in the blood pressure. She's got a lot going on there. Yeah, the compression. Yeah. All of that.

I mean, we didn't recommend it. But when she listens to this, if you still struggle through this process, she'd be a great candidate for a coach. Of course. Because she's got a lot of like, there's going to be a lot of hands-on, like, spotting with it, changing and everything.

That's right. And we have coaches that can help, can help you through this. Why don't you send her, Doug, a link is, hey, if you want to get more,

you know, talk with a coach, spend some more time. Because to your, it's the set her up well. Because you, you said something, I think that it's so key

and that sometimes it's really easy to say it, it's very difficult for the average person to understand it or go by it, which is like, how she feels is the, is the most important part of how we gauge intensity. Not can she lift more weight? And so sometimes that takes coaching through that process.

No, it's education process. I literally, I had a client with hypermobility and couldn't figure it out until I started shortening her ranges of motion. But she would get dizzy after a set of like a squat or a deadlift. And I remember we would like, you know, she deadlift, put the weight down. Then she'd get real dizzy. We'd have to sit down. And so I had to teach her to stay tight after the set.

So like after the set, I mean, keep squeezing your legs, keep squeezing and then slowly release them because their blood pressure would suddenly drop. And so I think there's all this, there might be a correlation related. It's so rare, right? I think each of us probably only had a couple or a handful of these clients in our entire career. So we didn't put a lot of focus on this, but it feels like we've had quite a few people. Yeah. Might be worth writing a free guide. For hypermobility?

Uh-huh. Maybe. Just like a real, real kind of generic steps on what to do and protocols and maybe some demos of some movements. Honestly, the perfect routine for someone with hypermobility would be like three months of isometrics. Yeah. So what I was going to recommend to her, I know you went the starter out was I was

going to tell her to run phase one of symmetry. I mean, that would be good too. You know, it was run phase one of symmetry for a while. Just that. Oh, just that alone. Especially with her condition where she's just like. You know what threw me off about that was her histamine issue where she breaks out hives with intensity?

And pure isometrics are intensity. Yeah. Like you're driving. Yeah. So that's the reason why I was like, we'll see. Our next caller is Renee from Hawaii. Hi, Renee. How are you? Hello, hello.

Hey, guys. Hi, how are you? Good. How can we help you? Well, how much time do you have? No, I'm kidding. Thanks so much for taking my call and all the information that you guys provided over the years. I only just started listening to you guys, but immediately dove right in and have caught up on pretty much all the episodes.

So thanks for everything you guys do. And Jackie for squeezing me in. last minute. So I kind of just like wrote bullet points so I don't ramble. So here we go. I am 39, 5, 6, and currently weighing 160 pounds, unfortunately, roughly about 28% body pat. I'm a single mom of two boys that are 13 years apart. I had a tubal ligation in 2020, recently diagnosed with adenomyosis after years of pain. So I'm scheduled for a V-note hysterectomy on the 10th, a week from today, minimally invasive.

So it should only take about like four or six weeks for healing. I am a one-time bikini competitor after only eight months of training. I had joined a private gym that offered like small group personal training and did some body recump then. My goal is to stay, get stage ready. for wellness by 2028. You know, I know I need some time to build. I guess my question ultimately is like what MAPS program will kind of get me the best results

until I can afford a coach because at the time I just, I can't right now. So I started in late August of 2024 at 150 pounds, approximately 27 body pads. So pretty much where I'm at again. when I got on stage, I was down to 126 pounds, approximately 21% body fat. I know I definitely was not ready to get on stage, but I wanted the experience. I had a less than favorable coach approaching that date, but I had a great experience. Nonetheless, jumped head first into getting my CPT because I loved fitness and wanted to help other people with it. Post show, I had zero guidance with a reverse dieting, so just kind of miss piggyed it for a little while.

Then I had a car accident in September that I totaled my car, which broke some of my toes that affected my balance. And I had a bruised sternum, which also affected some of my exercises with range of motion. I had recently been hired. at UFC as a personal trainer. No clients, as of yet, though. I was doing an assessment with one of the other trainers, and they had pointed out some things that I didn't realize I was doing incorrectly. It turns out the entire time I was training at that small private gym, I was not bracing my core, and no wonder I was getting hurt all of the time. So I started doing some unilateral training and some corrective exercises because I have like a real bad anterior pelvic tilt.

So I know I need some deep core work, obviously, post-recovery and some help on my LPHC. I want to practice some diaphragmic breathing to kind of support that. I'm concerned about my weak pelvic floor. Also, I believe I have hypermobility, so when I'm doing any overheads, stuff or whatever. Like I get the clicking in my shoulders. I am constantly hyper-exending my knees. So then I have pain there, my hips. So I've been trying to do some corrective exercises for that. And because of that, I have been avoiding the barbell exercises, like, completely because, you guessed it, I'm afraid to get hurt. So I'm trying not to focus on the numbers because I know that I need to

build into a wellness body. I need to feed that. But I have problems with my nutrition. That's why I feel like I have gained most of the weight back. I have a problem with like emotional or stress eating kind of thing. I have to like force myself to eat during the day because I'm not hungry. Even right after the gym, I'm kind of just still on the move, keep go. So, then at night it catches up to me. And I know all of this. I have body awareness. I just need to like get to it.

The adenomyosis makes it difficult for me to stay consistent. Some days I'm super, super tired, can't get out of bed, crazy pain. So I'm really looking forward to the hysterectomy and having all of that, you know, hopefully taking care of. my sleep is averaging around six hours if I'm lucky but it is non-restortive so poor REM sleep for sure I take creatine every day

multivitamins omega-3 fish oil EAAs as I work out and I am starting the zibiotic sugar to fiber to hopefully help with everything posts so yeah I just really was hoping for some suggestions on like the map 15 programs because I live super close to my gym, at least until I can afford to start really working with the coach.

Yeah. Thanks for calling in. Renee, can I ask the, what's the motivation of the competing? Um, honestly, it really made me feel good, the sense of accomplishment. Yeah, I don't know. liked the structure of that lifestyle when I was doing it. I felt like I was in control of, you know, my life, pretty much. Because I hate it for you, just so you know.

Oh, no. Absolutely. Let's back up for a second. You got a lot of stuff going on. I'll let Sal be sensitive. Yeah, you do, hon. And I think you might have liked it. And you tell me if I'm wrong, okay.

You said it gave you a sense of a call. May give you some meaning, some purpose. And it felt like you were in control when other things feel out of control. Yeah. And like, you know, that sense of accomplishment of like, because I have very low self-esteem. So when I got up there, it was difficult because I was like, oh, my God, I have to pretend that I'm confident in this right now. But I'm really like, don't look at me. Yeah.

I don't want to be. I get that. No, no, I get it. It was a hard thing and you did it. But you did it. I don't think it's a good idea to do it again. That's right. You already proved it.

You've proved you could do it. And you got a hysterecting me coming up. So you're going to be on hormone therapy after? Do you get off? I'm hoping so. We haven't really discussed that part, but I believe I'm keeping my ovaries, so I'm not sure if, yeah. Okay, okay. You got a lot of stuff going on, hon, and I think you need a break.

The sleep would be the first place I would look. Can I ask you some personal questions? Sure. Do you drink or smoke weed? I do smoke weed, yes. And not so much drink occasionally. Okay. So the weed is really going to affect your restorative sleep in an next.

negative way. Yeah. That's what's killing your ram. Yeah, that'll kill your ram. That'll shut the ram right off. That's right. Yeah. And so what you can do. What you would do is, uh, you would try to really reduce that and come off of it. Um, and then if you feel like you need help, uh, with the cannabinoid withdrawal, you could stick to just CBD. Um, and you're going to go through, I don't know, a couple weeks to a month where it's going to feel a little worse. But that kills, that kills restored asleep. I mean, that's, that's a very, very, very, well-documented effect of THC in particular. So I would try to...

Here I've been doing it thinking it's going to help me sleep. Well, it helps you fall asleep, and I can attest to that feeling. I was every night weed smoker myself. And so it helps you fall asleep, but then you don't get REM. That's the problem with it. Yeah. Notice you probably don't dream either. You know, you don't dream probably much, if ever.

You'll get really crazy dreams when you come off. Yeah, you get really vivid wild dreams when it come off. Yeah. So, you know, just look at that, really focus on your sleep. Maps 15 is the right program for you. And now you said you can't afford coaching. How much is coaching? What do you think it costs?

Like, what's the idea that you have on how much you would have to spend on a coach? I believe roughly about like $400 a month. Like right now, so about a year or two ago, I had left a domestic violence situation to where my, my, my son and I, my two sons, and I had to restart over again, and now I'm in public housing kind of thing. So like I, yeah, so it's like really limited. And only just got the job as a personal trainer. So not very many clients.

Oh, thank you. So I'm going to do this, Renee. I'm going to give you 30 days. I'm going to give you free coaching for 30 days with one of our coaches. And if you like it, if you like it after that, we have something called concierge coaching, which is a lot less than the number you said. Okay. Okay.

The reason why I said that is there's a lot of stuff going on here, and I can throw advice at you, but I think it would be a good idea to have somebody kind of guide you. Like step by step. Step by step. To attack one thing at a time. Yeah. You know, we would look at diet,

you know, make sure you hit your protein. Be consistent with that. But really it's about caring about yourself, hon. Like really treating yourself like somebody who deserves to be cared for is what's going to drive all the right behaviors. Looking for, feeling like, a show is going to make you feel like you have value is the wrong direction, especially one that judges you by the way you look.

It could definitely swing in the opposite direction. I love that you're a personal trainer because I'm going to tell you something right now. You start training people and you start helping other people. That's going to make you feel so good. Yeah, I want to equip you with Prime Pro, mainly because of what you also mentioned with your bracing and just a lot of the techniques in there, even restorative techniques after your procedure and everything else just to get you to learn really then on yourself and then how you can apply that to your clients as well, I think would be like super valuable. Yeah, I think Prime Pro,

plus as a trainer, just as a trainer, that's going to be so valuable for it. It's going to make you really valuable as a trainer in the UFC gym. And then are you responsible for getting your own clients or do they set you up? So they have set me up with one. But yeah, I'm pretty much responsible for kind of getting my own. And I'm, I'm not very, hi, I'm Renee. Nice to meet you. Like, I, I, I, I, I, I've never have been. So that's where I've been really struggling with the part. Like, I'm almost, I was almost kind of giving up on it because I haven't. I'm not very, Renee, I'm going to do something I've never done before at the, at the, at the, at the, at the, at the, at the, at the, at the, at the, at the, at the, at the, at the, at the, at the, at the, that's. That's right. I'm already like was in there because when you first started it, I got in, but then I was like, oh, I can't, you know.

It's a costly course, but it is recognized by the national certifications, and it's going to help you build your business. That's what it's focused on. Thank you. All right? Because I do have like a bigger long-term goal of like doing a nonprofit for women who are surviving domestic violence to get memberships. Memberships to the gym to, yeah. Renee, here's what I want you to do. You're going to work with one of our coaches.

I don't want you to do a show. I don't think that's a good idea. Focus on sleep. I really want you to make that a focus. It's going to take you about 30 to 60 days to really fix that, okay? So just give some time. And then when you get our course, open it and watch the videos and build your business. Right now the most important thing you can do that I think will help you in all the areas that you're going to feel the best are going to be starting to build a client base.

Yeah, I agree. It's going to really give you. all the things you're looking for. It really will. Because I feel like you're going to help people. I feel like training people is going to make you feel good. It's going to help you reflect on yourself. It's going to give you a sense of purpose.

It's a wonderful career. And our course, what it does is it helps trainers build their business. That's the main focus of it. If you're not already listening to the Elite Trainer podcast, too, listen to that, which is all of our, yeah, yeah, that's on elite trainer podcast. Is that under the mind pump? No, it's got its own. Yeah.

Yeah, it's got to say, look up on YouTube, Elite Trainer podcast. and those are our coaches and trainers, and that's all they're doing is helping other coaches and trainers be better coaches. I'm going to have you come back on here. Let me have you back on in 30 days, and what I'd like to hear is hopefully you get a client or two within that period of time, okay, and we'll talk to you then. Well, I was kind of hesitant because of the surgery.

Like, I'm going to be out, so how do I get clients if I'm... Oh, that's when's the surgery schedule? When is this schedule? A week from today on the 10th. Okay. Let's have you on in 60 days then. So give you some time. Yeah. Okay.

Yeah, thank you. You got it. Awesome, guys. Thanks so much. You got it. It was great. All right. We'll see you then.

Bye. Bye. Yeah, it's the worst thing she could do is get on stage. Oh, yeah. That's how it was 100%. Oh, man. But so what people didn't see, she brought it up. But what I saw in her email was she escaped an abusive relationship.

And so she had to get away from that. She's got an issue where she has to get a hysterectomy. That's a big deal. Yeah. That's a big surgery. She started a new job, which I love what she's doing, but that's a brand new job. job. Brand new.

Public housing. The last thing she should do is like attempt to shred her body down poor sleep and all stuff. Oh my good. That's the last thing she should do. So hopefully what happens is, this is what I meant when I said that I think training people is going to solve a lot of this. She starts to build a business and starts to help people.

Yeah. It's going to feel so good. You can't help it. You can't help it reflect on yourself. Yeah. While you're doing that. No. As you're coaching somebody, you're going like, I need this advice of yourself.

That's right. Yeah. Yeah. No, I think it's a, I think it's a great advice. and there's so much going on here that a blanket prescription of go do all these things won't do anything. The quitting weed or coming off weed

would be the one thing that I would, you know, that itself is going to be a process. You know, so it's like that, then the diet, then the like training properly. Like, yeah, there's so much there that you would want to tackle those things one at a time and start to build. And the main focus for her needs to be to get healthy.

Yep. To get healthy, to sleep good, to feel good. not go get ready to get ready for a show. Absolutely not. If you like Mind Pump, come find us on Instagram. It's Mind Pump Media. Thank you for listening to Mind Pump.

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