Mind Pump: Raw Fitness Truth - 2894: 6 Fitness Truths That 95% of People Still Get Dead Wrong & They're Quietly Sabotaging Your Results

Episode Date: July 4, 2026

MAPS Upper Lower:  https://mapsupperlower.com Code: LAUNCH for 40% off. Includes male and female programs, workout videos, exercise demos, coaching videos and live coaching with Cole.   In this episode the guys break down six fitness truths that 95% of people still get dead wrong — you don't need to train 5-6 days a week to build muscle, cardio is not the best way to lose fat long term, your metabolism isn't broken your habits are, protein timing matters far less than total daily intake, flexibility without strength is useless, and the real fountain of youth is the weight room. They also discuss the five luxury purchases that actually matter according to 80-plus millionaire and billionaire founders — buying back your time, hiring a personal trainer, investing in a dream home for connection, experiences over things, and flying private or business class. Plus Caldera Lab hydro layer reviews, Bill Kazmaier getting banned from strongman for being too dominant, Wilt Chamberlain forcing the goaltending rule change, and a deep dive into high school basketball uniforms from the 1950s and 60s. Then they coach live callers submitted through mplivecaller.com.   Mind Pump Fitness Coaching:  https://mindpumpfitnesscoaching.com 1.9 NASM CEUs   SPONSORS Caldera Lab (Hydro Layer skincare):  https://calderalab.com/mindpump Code: MINDPUMP20 for 20% off your first order. Hydro layer discussed on air — Adam and Doug both just started using it. Peptide growth factors plus polyglutamic acid and hyaluronic acid for all-day hydration.   Kion (essential amino acids):  https://getkion.com/mindpump 20% off automatically applied at checkout. 40% leucine formula for muscle protein synthesis. Also available: creatine, omega-3, protein powder.   Zbiotics Pre-Alcohol:  https://zbiotics.com/MINDPUMP26 Code: MINDPUMP26 for 15% off first purchase. World's first genetically engineered probiotic drink. Breaks down the unwanted byproduct of alcohol in the gut. Drink before your first drink of the night.   LINKS Submit a live caller question:  https://mplivecaller.com Mind Pump Store:  https://mindpumpstore.com Maps Fitness Products:  https://mapsfitnessproducts.com Instagram: @mindpumpmedia   0:00 - Intro 2:11 - 6 fitness truths 95% of people still get dead wrong 2:33 - Truth #1: You don't need to train 5-6 days a week to build muscle 8:53 - Truth #2: Cardio is not the best way to lose fat long term 11:44 - Truth #3: Your metabolism isn't broken — your habits are 16:27 - Truth #4: Protein timing matters way less than total daily intake 18:01 - Truth #5: Flexibility without strength is useless and injury prone 22:19 - Truth #6: The real fountain of youth is the weight room 23:39 - Caldera Lab hydro layer — Adam and Doug both just started using it 30:33 - 5 luxury purchases that are actually worth it according to 80+ millionaires and billionaires 48:39 - Bill Kazmaier banned from strongman for being too dominant in 1982 52:39 - Wilt Chamberlain forced the goaltending rule change — was he the most dominant basketball player ever? 1:03:08 - Zbiotics midroll 1:03:50 - Caller: Philip (Ontario) — bulging disc at L5-S1, 6 days a week for 3 years, chronic hip pain 1:25:47 - Caller: Ferron (Ontario) — 60 day check-in on Muscle Mommy, glutes up an inch, son called her strong 1:42:32 - Caller: Ben (New Hampshire) — skinny kid bulked to 230, first ever cut, eating out too much 1:50:30 - Caller: Liz (New York) — trying to get pregnant, running 20 miles a week, 20,000 steps, 6 HIIT classes

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. The most downloaded fitness, health, and entertainment podcast. This is Mind Pump. In today's episode, callers called in. We got to coach them live on air, but this was after an intro.

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Enjoy the rest of the show. There are six fitness truths that 95% of people get dead wrong. And listen, they're quietly sabotaging your results. We're going to talk about them right now. Let's get to it. Dead wrong. So these are the top six fitness truths, or should I say myths, right? We're going to talk about what the truth is.

But these are the myths that people. people still believe that really messes them up. And I'll start with the first one, which is you don't need to train five or six days a week to get to build muscle or get jacked or get strong. Not only do you not need to do that, but most people doing that would get worse results than if they strength trained maybe three days a week or two days a week. Yeah. So this is still a common thought, I guess.

It's just the more is better. And I mean, we're always talking about, you know, like, over-training is one of those things. And, too, we kind of have a little bit of a bias because of the type of person that's listening to the podcast already. That's an avid lifter. Sure. So, you know, but like the common sense, like, I've talked to a few of my friends even still, and they think that six days a week is going to get you to move the needle the most. It's the confusion around what you can tolerate versus what is ideal. Right.

And I always talk about how why this is so difficult is because it's really the only thing I can think of that we deal with that more doesn't serve us. You know, the more you study for a test, the more you work hard at your job, the more you push your education. It rewards us for doing more. And unfortunately, when it comes to body composition change, losing body fat building muscle, more is not. There's a, there's a right dose. There's an optimal dose. There's a less optimal dose.

And then there's a bad dose. And it's a spectrum. And unfortunately, more people, more people tend to go at the ends of the spectrum. They either do nothing. Right. And then they decide to do something and they do so, they do everything they can tolerate or handle thinking that that's, that's going to get them to their goal faster. When in reality, they land somewhere in the middle of that spectrum is what would be optimal or ideal. and for most people, that's about three times a week.

Yeah, and most for most people. So people get confused with the difference between working out and being active. So I think that's part of it. Oh, yeah. We're told that we need to be active on a daily basis, which is true. You need to move on a daily basis. If you work out two or three days a week, that doesn't mean that you're not trying to move on the other days. And you could accomplish that through walking or other types of activity.

Basically, you just don't be sitting for most of the day, which is what most people these days tend to do. So that's number one. So what we're talking about is a workout. We're talking about training. We're talking about strength training. And strength training is all of it, all it's doing is it's sending a signal

that's telling your body to adapt. But part of that signal is sent or a lot of that signal is sent because of the stress that the exercise of the workout is applying on your body. And your body has a limited capacity for adaptation and for healing.

And so, and by the way, they're both, although there's a crossover there, part of the healing process from damage, for lack of red term, from exercise, is adapting, but adapting is also separate. In other words, you can work out and heal and work out and heal and work out and heal, but never give your body the ability or chance to adapt. You're not going to progress. Right.

Adapting is getting stronger. Adapting is building muscle. Now, the data on this is very interesting, okay, on healthy college-aged males. That's what these – 99% of these studies are done on healthy college-age males. Here's what they find. Three days a week of strength training will give you 85% of every possible result you could ever wish to accomplish from strength training. In other words, think of the peak strength, peak muscle building benefits or end result you could accomplish. 85% of that can be accomplished with just three days a week.

Which, by the way, is normally way beyond what most people even want. It's way beyond it. And it doesn't mean you get there slower. That's the potential. Yeah. It doesn't mean you get their 85%. percent slower. It just means that's your ultimate potential. But here's the other problem. We're looking at when you look at studies like this, healthy college age males. Most people who

start strength training, number one, are not healthy. They're out of shape. They're starting to work out. Number two, they're not college ails, college age. They have other stressors. And so two or three days a week becomes ideal. And more than that doesn't get them more results. It actually takes away from In fact, 90% of the time when we talk to people, listeners of the show or callers or we work with clients who come who are like, hey, I've been working out five days a week in the gym and I'm struggling. We cut them down to three days a week. They all get better results. Yeah. It's like every time.

It's so crazy to me. Even when we put them on like less volume, like 15 minute protocol, it blows their mind because it's there's just a thought. Again, to your point of like everything else works that way. You put more work in. You get more return. from that. But we just don't account for recovery as being like a massive lever in this entire process. And so to space that out and allow your body to really not just heal because then what, we're not making any progress. We're kind of at the same spot, but now adapt. And so to have that,

it's really a science to it that people disregard. Well, and if you're listening and you're already somebody who's training six days a week, also in Sal said this, but I just want to reiterate this, that when we move people from six days a week down to three days, it's not like we say those other three days sit on your couch and do nothing. Yeah, be active. Yeah, be active. In fact, what normally we end up doing for someone who's already been training five, six days, it's like, we just replace that hour of training in the gym with walking.

It's like, go walk, go walk, be active. Walk, do mobility. Yeah, do stuff to be active. We're not telling somebody who's already got momentum and in the gym six days a week. And it's like, oh, you need to stop training and eliminate three days and, do nothing. It's, uh, that's more than enough of a stress signal from weightlifting to build muscle and to lose body fat. You don't need any more. So let's do this three days a week. And then the other two or three days a week, let's do this other thing that's more recuperative.

Mobility or walking. Mobility walking, things like that, maybe yoga, depending on the person, right? Um, those types of practices will probably better serve 90 plus percent of the population that is trying to get in shape. That's right. Next, uh, this is a, another fitness truth. Cardio is not the best way to lose fat, and especially not the best way to lose fat long term. As a form of exercise, cardio vasterode activity is healthy.

It boosts endurance and stamina. It does those things very, very well. But it is actually not an effective way to lose fat, especially when you compare it to another form of exercise known as strength training. So in the data, and they've compared them head to head, everybody. Okay. So it's not like this is us guessing or just based off our experience. When you look at the data, when people are on a restricted calorie diet,

one that induces weight loss and they combine it with exercise, strength training results in all fat loss. Cardio results in fat and muscle loss. So the weight on the scale actually is similar. So the weight loss looks similar. Cardio will actually help induce muscle loss, which your body wants to do when you're in a subcalorie diet. Strength training keeps the muscle.

So to say it differently, the best form of exercise for fat loss, just pure fat loss, Strength training. A lot of people think it's cardio because cardio makes you sweat, and it does indeed burn a lot of calories. It shrinks you overall mass down to that point. So that's misleading for a lot of people because they get excited about the weight on the scale. But however, we haven't teased out how much fat and actual muscle you've lost as well. Do you guys think, I mean, I feel like this is getting better, the messaging around this?

Totally. We've been hammering this for 10 years. Yeah, I remember when we first came out, we did this. In fact, this was some of our first viral clips and episodes that we did, you know, almost 10 years ago that where we said things like cardio sucks for fat loss. And oh boy, we would just rile everybody up. Many people would be in the comments. Oh, yeah. That one used to piss everybody off.

And then we'd have to go and explain what we're talking about. I do feel like I see more fitness influencers preaching this message now, which it wasn't until just not that long ago that I think you heard this. I think it was still known as a good strategy for this. The best evidence for this, because I've observed the same thing, Adam, but you're like, okay, we're the objective. Is this objectively true? Or is this just us noticing what we're noticing? The best evidence of this is the footprint of big box gyms now is changing. So the number one goal that somebody has when they sign up at a gym is fat loss. That's everybody's goal. Weight loss, fat loss, right? Everybody wants to do that. And so now the big box gyms, what the footprint used to look like was a majority of the space was dedicated to cardio equipment. because everybody want a weight loss, everybody want fat loss, so it's lots of cardio. The footprints are changing. They're swapping out cardio space for strength training space. So, yes, the message is starting to come out.

That's a good point. And the data does support it. Next up, your metabolism isn't broken. It has more to do with your habits. Now, I do want to say this. You can have a metabolic rate that's making it more difficult. Your metabolism adapts to your behaviors. But it's not broken.

A broken metabolism literally. would mean that you die. Yeah. It would mean that your body doesn't work. So metabolism is a word that encompasses a lot of complex processes in the body. And to put it very simply, it's how your body takes food and turns it into usable energy and what it does with that energy. Okay, and that's a very super ultra simplified definition.

But it's very, very complex. And your metabolism can adapt in different directions. You can encourage your metabolism to speed up. to burn more calories, you can encourage your metabolism to slow down or to burn less calories. And unfortunately, a lot of people's attempts at weight loss

really don't take this into consideration. And what they experience is a metabolism that adapts downward, which results in a really frustrating plateau. And it typically looks like this. Like, I want to lose 20 pounds or 30 pounds. I lose 10 pounds because I'm doing all this activity. I'm doing all this cardio.

I'm cutting my calories. And I've lost 10. But now I'm stuck. And so then what do I do now? I know, let me do more activity and let me eat even less. And then they'll lose another five pounds. And then they're in this place where they're like, okay, I don't want to work out even more. And I can't eat even less.

I'm already eating so little. How can I maintain this? My metabolism must be broken. No, it's not broken. The things you did encouraged it and pushed it to adapt downward. And now you're in a situation where you're fighting a very efficient metabolism, which is very, very difficult. Yeah, I don't like this one because it implies, like,

there's something wrong with you when in fact your metabolism is working great. It's doing exactly with what, doing exactly what you told it to do. And I think that's so important to distinguish the difference between that because you want to be, you want to be at a place where you take responsibility for what it's doing. Otherwise, you won't learn from your mistakes from what you've previously done. It's like, yeah, your metabolism is really slow, not because you genetically have a slow metabolism or it's broken. It's because for a period of time, you have, continue to under-eat calories, over-trained the body. And so it's adapted in a manner that is going to survive.

And it's actually working really well to do that by slowing the metabolism down. The exciting thing is you can absolutely change that by creating different behaviors, which would be things like strength training, feeding the body properly, and building muscle, and change that. So it's a really positive thing. And it's your metabolism working incredibly well. But I do think that a lot of people, I don't know if that's a, like a victim mindset that we tend to have

where it's like you want to defer the responsibility of like I'm overweight because it's a confusion you know too because things aren't working out but like yeah you're not pointing to the fact that what you're presenting your body environment wise is what it's responding to and so you know if I'm burning an excess amount of calories I'm not you know eating enough um it you know if I'm not strength training and and then eating protein, like, you know, I'm not sending that anabolic signal.

I'm not telling, you know, my body, I need to, you know, build up muscle to resist this force that I'm constantly facing. And this is like a habitual thing. I'm facing this. So now I'm facing the opposite, which is like now I'm in a bit of famine. So now my body has to store this energy

and it's preserve it. And it's doing what it's supposed to do. No, well said, it's, it's, I get why people say this, because I think it's confusing. because to them all the evidence points in the direction of, I've got a metabolism doesn't work. Because before I was doing no exercise,

and before I was eating like all kinds of food. Now I'm doing cardio four days a week for 45 minutes. And I've cut my calories really low. I'm like eating, you know, frozen meals or I'm eating on this plan. And I've lost this weight, but I've plateaued. And it's like, why can't I lose this last 15 pounds, this last 20 pounds?

Something must be broken. And not only that, but does that mean I got to keep doing this for the rest? I got to eat this little and move this much to keep it off. Yeah. My metabolism must be broken. And it's not. So you can move in the other direction. The other direction looks like this, building strength, building muscle, eating a high protein diet.

Okay. Those things move the metabolic rate in the other direction, right? At the very least prevents some of the downward adaptation that comes from a subcalorie diet. All right. Next up, protein timing matters way less than total. daily intake. So sometimes there's a lot of emphasis, emphasis, and I think this is supplement companies do this, and this was especially true back in the day on when you needed to eat your protein and how important it was that you ate it, maybe around your workout and whatever.

This makes a little difference, like a tiny difference. The total protein you eat for the day is what makes the big difference. This is like 99% of what you're going to get for protein. Now, protein timing matters in the sense that what helps you get your total protein intake to where it needs to. That's when timing matters. How you can digest it, synthesize it, all that. I would make the case to it where it matters and what we speak to is, like, for example, you're timing it when you decide to eat it first in your meal.

Exactly. And so if it changes good behaviors. Exactly. Right. And so that's where this makes a difference. Timing it around a workout to hit the anabolic window to get the best muscle building effect from it is, it was where this doesn't. It doesn't matter.

This is splitting. hair is the difference on this, but learning to target protein to start your day off with a good high protein meal. It's not doing anything magical other than it's going to almost certainly set you up for success with hitting your protein versus you not. Like you skipping a meal or not hitting protein in the morning makes it difficult for that. So it's more behavioral based. Totally. Than it is what it's doing to your body scientifically. That's right. 100%. Next up. Flexibility work is useless. If you're weak, you don't want to be weak and flexible. That causes problems. That's a risk, a high risk of injury. So mobility is a term that some people confuse mobility with flexibility,

but the way we define mobility is having strength and control within a particular range of motion or a ideal range of motion. Flexibility without strength is loose and injury prone. Think of a Think of a one-year-old. Like a one-year-old, you can bend them in all kinds of different directions, very weak. Put some weight on a one-year-old. They hurt themselves. Hyper-mobility, which is a term that describes people, lots of flexibility without good strength.

They're some of the most injury-prone people on the planet. And so if you're like, man, I'm tight. I need to go focus on being flexible. Your best bet is to do strength training in good ranges of motion and challenge ranges of motion, increase those range of motion with strength, because strength is what gives you stability. The flexibility component without strength is instability.

Yeah, and to be fair, like mobility is considered strength training, which, you know, it's active flexibility. It's active, passive flexibility. And I think those two, like some people don't know the difference between the two and to really have that ownership and be able to recruit within certain ranges of motion and have it be useful. So, you know, I can take myself out of these positions and, you know, be active in recruiting these muscles in that position. You know, that's valuable.

And then, you know, that's pretty much the precursor to then loading it. And then we're going to load it. And we're going to get stronger in that position, which is, you know, that's all the value. But flexibility itself, if you're not addressing that you're weak, you're leaving yourself vulnerable. I think the most important point to be made to this right here is, the person that I think of that still falls in this trap is somebody who has decided that they are going to make a change, get healthier, get fit. And they're mid-life. They have some chronic pain and tightness and stiffness.

And so their logic is, oh, before I start to, I know I need a strength train, but before I do that, I think I'm going to take yoga classes and stretch and really work on my flexibility before I go lift weights. I already, my hips already bother me. My low back already bothers me. But what they don't realize is a lot of that chronic pain is due to weakness and instability. And one of the best things to combat that would be to strength train. Strength train is going to build that strength, that stability, that resiliency. And so I think there is this myth that they need to go stretch and loosen up because they feel tight, stiff and chronic pain first.

No, here's the truth. So a lot of people don't know this. the reason why your body gets tight, the reason why your shoulder gets tight, or your hamstrings get tight, or your hips feel tight, is not because you have muscles that are like rubber bands that are cold that need to be stretched.

That's not what's happening. Your central nervous system controls the flexibility of the muscles. If I rip the muscle off your body and place it on a table, it would be, I'd be able to move it, no problem. Your CNS, your central nervous system, is telling those muscles to stay tight, to create stability. So when you're weak and you have instability

because your muscles aren't strong enough to support particular ranges of motion, the CNS tightens the muscles up around those areas. Activates. And it keeps them tight. It doesn't let them move much. And that's where the tightness comes from. So tightness comes from weakness.

And that's also where a lot of the chronic pain comes from is because that tightness ends up being tightness and it's pulling on the hips, it's pulling on the back, it's pulling on the knee. And then you can't move right? Yeah. And so then you have this chronic pain. and most people interpret that is, oh, I have all these tight muscles and I have chronic pain.

And so they sign up for yoga because that seems like the logical thing to do in that situation. When in reality, what you're saying is, no, it's because you're weak and unstable that you feel this way. And the best thing that we could possibly do is not sign up for a yoga class. It would actually go get strong lifting weights. That's right. And that will solve most of these problems. That's right. And last, the real fountain of youth is not in a pill or a shake.

or a supplement. It's in the weight room. So all exercise done properly improves longevity and improves quality of life. And all the data supports this. So as you get older, if you stay active and you exercise versus your peers who maybe don't do those things, your quality of life is significantly higher. But among all of the forms of exercise, one of them really makes a big difference with this and it's strength training. If we had to label a form of exercise, as the fountain of youth, it's strength training. What happens as you get older? You lose muscle mass, you lose strength, you lose bone mass, you lose mobility and stability.

You see people falling. You also get what's called insulin resistance. So higher rates of things like diabetes, metabolic health starts to go down. One form of exercise directly combats that. Now, other forms of exercise help with all of that, but strength training directly combats that. How? It makes you stronger.

So your muscles get stronger. and they get a little bigger. Your bones get stronger as a result. You have improved insulin sensitivity because muscles are very insulin sensitive. You're less likely to fall because now you're stronger. And if you do fall,

you're less likely to break something because things are much stronger. So strength training is the fountain of youth if we had to label a form of exercise. Well, muscle is the organ of longevity, right? I love that. I love that because I think that's exactly what that represents.

And so, yeah, lift weights. Don't focus so much on all the supplements and pills and shakes. and the latest fad that's out there. Go to the gym, two, three times a week, get strong and you'll live longer. That's right. So, Adam, I was going to ask you,

because you've been, you were just talking off air, how are you using, we did a commercial a few weeks ago on Caldera Labs hydro layer. Yeah, so I didn't realize, I always feel guilty, that I wasn't using that.

I was using the base layer, which they come in a similar bottle, but they're different. Yeah. So the hydro layer is, Literally to improve moisture. Yes. Yes.

Really like it. I still love the base layer too, but it's like a thicker cream. Yeah. It's more like a, like a paste, but it's kind of like a creamy. Whereas a hydro layer is like. I know. It's so funny listening to us trying to talk about men's face cream stuff like that. You can tell.

I mean, you can tell how genuine it is because we like seriously know nothing. Just know that I like it or worse. Yeah. And, you know, like I couldn't even tell you the scientific difference between the base layer and the hydro layer, I can tell you the difference of the texture of it and how it feels. And it's, uh, the hydro layer is much more like moisturizing or like makes me like makes my skin, my skin, my syriasis and stuff that I'm always constantly battling and dealing with. Um, and I just started using that. So I've added that now to the rotation. Um, the hydro layer was

not part of it. And I really like it. And I don't know if you've done it, Doug, if you were already on the, yeah, no, I just started. I just got my first, uh, jar of it, probably, um, a week ago. Oh, you too then? Okay, cool. So I don't feel so bad that I was the one. That's the one that's my wife's favorite one of all their products. Yeah, it does hydrate. Yeah. So sometimes you put things on your skin and they make it feel more dry. Yeah. This actually like really makes it feel. Yeah. Yeah. I actually I rub it all over my face and head. Oh yeah. Yeah. Yeah. So it feels really good. So I'm a big fan of that too. I'm not to put things on my head soon. Yeah. I was on the sun the other day. I started having to put a hat on, dude. I'll get a sunburn on my Yeah, which I've never done before.

Oh, God. Oh, I'm close, dude. I'm close. I've seen videos of myself, you know, when I'm doing like, so especially. Oh, that's the hardest thing. Well, see here on camera here, you see me from the front, so I can't tell. But I do, you know, I have this series I do called to his kingdom with Dylan. And that one you see me from all angles because I'm working out.

Yeah. And there's times when I'm like doing like a bent over fly or row or I'm like, and he's like, and I see it. And I'm like, oh, wow. That's what that looks like. There's no height in that at all. No, no. I'm bolding.

That was it for me, dude. That was all it took was the team shooting video of me. And I had, because like you said, like, I see this stuff, right? It was fine. And, you know, I was like, oh, I'm fine. And then it was a shot like that. It doesn't help, too. A lot of times they're shooting you with under lights and things like that, too.

And that camera just goes, like, oh, man. I remember getting mad at everybody for not telling me. Really? Yeah, because I don't feel like anybody was telling me back there. I wasn't teasing you back then? No, it wasn't until late. I think it was after I started a minute and talk about it. Then it was like, yeah, they didn't know it was fair game.

Yeah, yeah. Then it was fair game. lay into me with that. I'm like, that was mad that nobody said. I was really mad at my wife. I was like, you let me walk around like that? Like, it's fine. You know, she's up to it. Yeah. Justin's not losing a single. Nothing. I mean, it's short now, but like,

that's what he. That's right. That was intentional. It makes me so mad he was just covers it all the time. Yeah, I know. It's such a blasphemy, bro. I mean, I'll, I go through periods. Like, I'll probably go through a period. I'll do my hair a lot more, but I'm waiting for it to just turn completely white. That's my goal. I don't think it will.

I think it's just going to stay kind of gray like that. It's pretty great, dude. My dad's kind of, you know, it's white. Yeah, it's like, it shifted. Yeah. Oh, wow. Like, full on. But that didn't, white, white doesn't shift to quite a bit later.

I imagine you're going to be gray silver for a long time before you go all white. You know who I just saw in a show? I just saw a show with him is Richard Gear. And he's all white now. And I've never seen him all white. He was always, yeah, he's always been gray. Like, he's always been the- He's got to be in the 70s now, right?

Yeah. So, and I think that, like, wizard status, dude. Yeah, I'm looking forward to it. Yeah. Oh, yeah. Yeah, see what he looks like now. Like, he was always gray, right? You always had, like, good gray.

He was like that great. Look at him in Pretty Woman. So Pretty Woman, that's why I see Justin's hairs like that. Like, he's got that good salt pepper mix, you know? Yeah, it's, it's peppery. Yeah. But he's white. It's white now.

But it took all the way till now, till I've seen him like this where he, how old is he, Doug? 70? Maybe more? Yeah. Yeah, I don't know. Yeah, he's somewhere, somewhere around there, right? He is 76 Oh wow

Wow Still doing shows too I just saw I saw a new show All of the people we grew up watching You know They're all in their 70s dude It's crazy What's Sylvester Sloan now

He's in his 70s right He might be 80 No no no no He's not? No he can't be Is he mid to late 70s I think he's 79 Bro 80

That's 80 dog My boy I don't Listen I'm not gonna jinx Okay but she's got man, when that, that, because he's like a hero mine, dude. Something happens to the law.

Arnold's 78, Arnold's 78, so Arnold's almost 80? Dang. Yeah, Arnold was a hero mine for a long time. And I still think he's like the epitome of the American dream, literally, like immigrant success, all that stuff. Yeah, his story's great. But he said some stupid stuff. He really ruined it during COVID for me too, bro.

Come on, guys. Is he not, do you, do you follow him enough to know if he backpedaled from that? No. He never really, he didn't double down, didn't he really came back. I get a vibe that he just kind of says. what he thinks he's supposed to sometimes Schwarzenegger? He's in with the, you know,

the politicians. Yeah. He's, he'll just say things that'll appease them. Because he's a first generation immigrant, he can only go so far in the politicians. Yeah, he can't, he was governor, I was about it. That's as high as you can get, isn't it? I don't think you could be, no, he can't be president.

I know he definitely can be president. I don't think you can be president. I think you can't. Yeah, I don't know how Congress. Can you? I don't know how high he did. I think it's just president. It is only a president.

Oh, okay. Yeah. So maybe he'll do that. Maybe that's what he's... Nah, he's done, dude. You think so? Yeah, I think he's done. I remember when his workout partner, Colombo died, remember that?

Mm-hmm. You know, he died? He drowned. Oh, he drowned? Yeah, he went out swimming, like super far. Really? And then he ended up drowning. Something happened.

That's weird. I know. That's not... Super sad. Yeah, that is sad. How old was he? Do you remember? I want to say he was 76 or 75 when he died.

Yeah. Maybe we'll find out here. So... 78. He was 78. And he died by drought, right? Suffering in medical emergency while swimming

on the coast of Sardania. Oh, was he doing like a legit swim and then had like a heart attack or something? Something like that. I mean, 78 and swimming is like a legit swim. Yeah. It was really sad to hear Arnold talk about Franco

after he passed away. That'd be really sad to do it. Doing like exercising like that, you know, exercising partner and going to go like that. Hey, what did you think of? I sent you over a list. Oh, pull it up, Doug.

The five luxury purchases worth Yeah, so Sam Parr has a group that I've been a part of for several years now. If you've been listening long enough, you've probably heard me talk about it. The Hampton Group, which is just a collection of all founders and CEOs. And he's done some really cool stuff I like. So I follow his podcast and some of his content still and talk to him. He's got good stuff. And yeah, I do.

I like a lot of stuff he's done it. And he's now, I mean, he's got this massive, Hampton's huge, right? It's worldwide. And it's got, so he's got this great. tons of data of, and everybody that's in there are very successful entrepreneurs. So he's got all this collection of all these very, very successful founders. And so he gathers a lot of good data from all these different owners and founders and companies.

And one of the things he recently ran was like he ran this, basically this article, five luxury purchases that are actually worth the money. So it says he interviewed 80, over 80 founders ranging from, and they're worth from 10 million to four billion. Yeah. And here's what they said about what they regret or don't regret. Yeah, basically it's what the top five ways of using their money. And so he had an even deeper.

This is a piece of a, I read the whole thing. It's actually really cool. He, like, he had interviewed all of them. So I actually went through. I mean, he showed me when he was doing this. He actually had me look at it before he posted it and shared it publicly. And it was really cool. I got to go through, like, each individual, one of these millionaire and billionaires.

And they had a breakdown of their total money expenses. And they shared with him, like, what they. spend it on and all the and so that's he's collected all that and then he's distilled this this post down to the five things that's actually worth their money but the way he got to this was actually very thorough it was like a very detailed personal report from every single one of these founders how they spend their monthly money and it's ranging from people their net worth is from his four million all the way to 10 billion dollars well let's see what it says so number one is buying back your time so every hour spent doing stuff you hate is an hour not doing spent time with your kids or building

the next thing. So one founder said, hiring a private chef changed his life because he stopped thinking about meals three times a day. So this could be a housekeeper, chauffeur, or personal assistant. Okay, so this makes a lot of sense. So like an example of this would be doing like your, like mowing your lawn. Right. Landscaping. Like landscaping. So you may think like, well, you know, I'm going to spend money on hiring someone to do that. But the real way to look at the value is what well, so what else would I do with that time? If that's, if that's four hours every Saturday, are the things I could do that are more valuable. So let's say you're building a business, maybe I could spend four hours building my business instead of doing my yard work. Or maybe I

could spend four hours with my kids or whatever. So just an example of that. Yeah, no, I, I really like this and I wanted to hear you guys's opinion and take on all of it because what you'll find. And I mean, again, these are like uber wealthy people. And this is like things that they consider luxury things that you spend your money on. And what you'll find interesting is cars, watches, things, none of those didn't make the list whatsoever. And number one is buying back your time.

And I would have to agree with that. I would agree that, you know, one of the things that I have valued the most about making more money is the ability to make that decision. Not everybody has that luxury, right? It's a luxury to be able to have the decision of like, I don't want to mow my lawn. Like, some people have to mow their lawn

in order to do that. And in making a decision of, oh, I have an extra income, or I'm starting to make more money, oh, I go buy a fancy luxury car, or I could drive a modest car and actually have somebody now to my lawn. And I think that's the good takeaway from this is, you don't have to be Uber rich where you're in a position where you make it a choice to not drive the BMW or Lexus or whatever,

and maybe you drive the Toyota or the Honda, but now you cover somebody to handle your landscaping. And I think that's the cool takeaway from this is like, because I know some people might look at this and be like, well, I can't connect and relate to somebody who's worth 10 million or $4 billion. But it's like, no, we all make trades and decisions as you, whether you're somebody who makes, you know, under six figures beyond that or millions of dollars, you're constantly trading your time, money, and all those things.

And so it's like, how many people do you know still might be mowing their lawn or doing things, but then they're driving a car that's really expensive. And it's like, yeah. Yeah. And I think that's the good takeaway from this is that, hey, as you, as you climb the last or financially as you get older, mature, and better at skill at whatever it is that you do, you'll be faced with this decision.

Hey, I can now drive that fancy car. But hear it from all these people that have been there, done that, and they're telling you like, listen, this is a better place to invest your money. It's number two, Doug. Personal trainer, agreed. I think this is. I thought this was really interesting to this made the list. Yeah.

Well, it should, listen, we know this. We trained lots of clients. We do, but I thought this was fascinating coming from this, but I'm surprised. It used to me too. I thought this was really interesting coming from just a bunch of millionaire billionaires out of a list.

These aren't like, this isn't isolated to health and fitness people or anything related to us. This is just like, and so I think this is actually a really, this is different. 20 years ago, this does not make the list. 20 years ago,

so this isn't getting highlighted. No, but here's the thing. Like, we talk about this all the time on the show. Better health and fitness makes everything else better. So investing in ways to improve your health will make the rest of your life much better. And save you money. Here's the thing. Being fit and healthy saves you money.

If you look at things like medical costs, loss of productivity, loss of quality of life, and what that could potentially cost you, it's a wise investment. And people are figuring this out. Yeah. The next one is a dream house. Now they said they like their dream house because it helps with dinners, reunions, and holiday. So basically have your hand, design your home for connection. Yeah.

So you're bringing everybody to you. Yeah. I mean, you heard me talk about that. Which I, I, I, yes, subscribe. This is, this one like super resonates with me because. Rather than just being in your big house by yourself. And I love that. So it says number three, dream home.

And then in parentheses it says not, but not for the reasons you think. And I think that's so true because if you would have asked me in my 20s, what my dream home looks like. It doesn't look like the home that I live in. the one I would have drew a picture of in my early 20s would have been this massive over-the-top type of place and really when I look at what I've distilled down to what now is my dream home,

it's for those exact reasons right there. It's been designed in a way, it's been curated on hosting my family and friends and barbecues and hanging outside, inside and music. I've thought about a lot of that stuff and not neighbors on top of me. And like that stuff wasn't things that I thought about when I was 20 going, oh, draw your dream house or describe your dream house.

It looked a lot of different. Well, a house that promotes connection and social interaction makes a lot of sense. When you look at how valuable it is for quality life. Well, and two, to have it be the destination for my kids' friends to want to really hang out and connect. And I get to know their friends really well that way. Their parents, we have them over. you know, so there's a lot of value in that for me. Like back to the first point of it,

we're like, you know, buying your time back and all that. That one I wrestle with a little bit. I totally subscribe to it and I like, you know, having the flexibility and being able to like have people do the remedial stuff or the tasks I don't want to do. But also I, because of where my kids are at in terms of their age, I find a lot more value in having them do hard work.

Oh, no. that's a huge plus. But it's like you have to actually manufacture that. Yeah. Which is rough. Like it's, it's like one of those things like I, you know,

so I want to just like have landscapers. But I'm like, well, this is an opportunity. I need to go out there and do it with them to instill this in them. And like, and that's not everybody's cup of tea. But like I've just found like it's,

it makes the household energy much better and everything else. And it's too is teaching them, you know, some life lessons. at the same time. So I juggle with that, though, because I'm like, you know, sometimes, obviously we all want to break and all that too,

but it's valuable to me. So I think there's a, there's a middle ground to the point you're making or a way to kind of have your cake and eat it too. So what I do in that example, so not only do we have people that take care of the cars, but I also have landscapers, but I also still do both of those things.

Yeah. So there's times where I will opt out of not having a car washed and I will take Max outside and him and I will wash. Yeah. It's a beautiful sunny day. Him and I, it's a weekend. I know the car needs to get cleaned.

And it's like, of course, I could have someone go take care of it for me like I do sometimes on the, sometimes. But today is a day where like, oh, this will be a good opportunity for me to do that. I have landscapers that are on a schedule.

But then there's times where I'm like, you know what? I need a power wash the backyard and clean and, oh, I notice those shrubs are overgrown. I'm going to go, I'm going to go trim them myself. And so I think,

the luxury of having it outsource that I can choose to do that time and I can choose to do it with my son or not. So it's like I don't have the stress and the pressure of to keep up, keep all of it all the time. But then I can also dip in and out because I think what you're saying is extremely valuable to show your kids that work, to do it yourself. And then we've talked about this before too. Like I even think about from a movement perspective, I make that decision sometimes. Sometimes it's actually not even about my kids. Instead of cardio. Yeah. I tend to enjoy that more anyways. It's like I don't, you know, I don't want to get my car and go to the gym just go walk on a treadmill for an hour.

Why don't I just go wash the car for an hour? I'll burn just a lot more examples of mundane stuff that you get like a house cleaner. And, you know, there's all kinds of stuff that you can do. Like, you really don't want to do. Like, that's nice to, you know, buy back your time that way. But the personal training one, I, I just, just stay there for a minute. I'm just, I'm so impressed that that's made a list. I think that's such a cool thing to highlight.

that this, we've, we've now come to a place where even, because wouldn't you guys say that when you were training people in your 20s and you, because we trained very wealthy people when we were young, a lot of times that they didn't have trainer. I mean, we had a few clients that were like that, but they were the anomaly. Right. Like a lot of them had to go away from them being productive. Yeah, there was a very small percentage of CEOs and founders and people that were higher, where it seems like it's very, very in vogue or trendy or they're more aware. They're more aware of the ROI. Oh, I'm way more productive when I do that. Oh, all the clients I had, the back half of the last, you know, I don't know, 13 years of my training career were very successful people. And they would tell me this is in my budget.

I budget this in my monthly budget because it brings me so much value. They would tell me this all the time. It makes me better at work. It keeps me healthy. It makes me feel better. and it was just a part of their, like, more drive. Yeah, there's so many benefits to it. Now, the cool part is if you're somebody

who's already a health and fitness person and you don't need any motivation or discipline or accountability, you can add another fifth to this list because you don't have to pay for a trainer to do that. But if you're somebody who needs it, the accountability pays itself back. I think most people would value from working with a coach for at least six months.

Then it says experiences. I agree with this 100%. I think the memories you make with experiences are so much more valuable than things. Yeah. You know, going on trips or adventures or experiences where you're learning something, I think that's so valuable. Memories last so much longer. They do, dude.

They do. They did, like, this, I don't know if it was a survey or a study they did on this, but, like, even the way our brain remembers things. Like, these things, they stick. Like, I saw this thing and it was about kids, like, the most memorable things that a kid could do is, like, going on a camping trip. Yep. I get all trump the expensive toy you bought them for their. Big time. They won't remember that,

but they'll remember the summer camp thing that they did in third grade or something crazy like that. And so I forget what the, like I said, if it was a survey or a study they did on it, but I remember reading it. And I was like, oh, that's interesting.

Like I, and then I thought I did the exercise myself. I thought, oh, you know what? That's so true. I definitely remember like almost every memorable camping trip or camp that I went to. But asked me what I got on my seventh birthday.

I know. I'm like, I remember like one gift. Me too. Yeah. It was like my first Jordans. That was it. Oh yeah, Nintendo. Only because I cried because I didn't get it.

Yeah, that was a big one. Can I tell you why? Let me tell you why I remember it. I remember it because I thought I was going to get it for my birthday. I didn't get it. And I didn't say anything to my parents. I respected my parents. My dad worked real hard.

I knew, you know, it's like, but I quietly and silently was sad. And I remember my mom, kids like, what's the matter? why are you so sad? Why are you so sad? And I kind of got teary, you know? And I was like, and I kind of told her and I don't want anybody to know. And like, I thought I was going to get a Nintendo.

And like, 30 minutes later, my dad comes up and he's like, let's go, we're going in the car. I'm like, why? He's like, I'm going to take you to get Nintendo. And I just never forget that. It wasn't the Nintendo, it was that my dad did that. Yeah, yeah, yeah. What's number five, Doug?

Yeah, number five is flying private or business class. Yeah, well, I'll tell you what. I can get down with this. You guys know where I stay at. Is we're going to lose the audience. I feel like I feel like I converted you guys. I'm going to sell, listen, I'm going to give you, I'm going to give everybody a story because flying, it can be, it can suck.

It can be stressful. It can be stressful. It's tough, whatever. And I get it. You know, you want to go somewhere. It's how you get places. I totally get it. We got invited.

When did we go to London? 2023. We got invited in 20203 to be at this like really big event. And we splurged. And I had never done a first class flight. And I'd flown international before. That was my first as well. I never, international can be brutal.

Like you're sitting in that chair the whole time. I'm not a young kid anymore. So hard to sleep. That changed my life. I was like, this is, if I could travel like this, it ruined it. Now, I'm not going to be traveling like that all the time, but I can see why this made the list. Yeah.

Well, it, you know, context matters here too, right? I think any of us could tough out a, you know, regular flight. Sure, sure. But what I think of what you find in a list like this that's really common. Exactly. The volume of flying. Totally. Most these people,

the volume of flying that all of us do now. If I had to fly to Europe like three times a year. And I had a big company. That would be an expense for sure. Yes. And so I think that matters. Because you're right. A lot of people get lost on this and not connect to this.

It's like, and let me tell you, if we flew one time a year, I would give two shits about toughing out one flight. But the, and we've had different. years where our flight volume is very high. And then it's like,

but we fly a lot compared to what I'm sure all of us flew the rest of our life. And so when it's a regular thing of your life and you have to do it a lot, you just encounter a lot of everybody's probably in their life encountered a shitty airport experience. When your volume is high, you experience that a lot. A lot of them. And so it's like, man. And then also when you're when you're flying for business, it's an expense on the company.

And so when you're an entrepreneur or a founder, that's an expense that comes off the top end. Like whether you fly coach or first class, it's like you're no matter what, it's getting expense on the company. It brings your taxable income down, which is how, I mean, I think I remember really getting you guys to like convert over that direction. It's like, listen, you're, the difference of out of your pocket when you really think about it because you're going to end up paying some of that over to the government tax-wise. So then this is why this ends up making a lot of sense is it.

runs an expense on the business. If you have a high volume of it, then, oh, yeah, it makes it makes it a lot better. So can you pull up Keons all their different products? Because we've talked a lot about their essential amino acids, which I would say is probably one of their best products because, and I've said this in past podcast, for essential amino acids to really work, they have to be high in lucene. Lucene is the trigger that sets muscle protein synthesis in motion. That's the muscle building that you get from essential amino acids.

and you need your essential amino acids to be at least 40% losing, which Keons is. They list everything. But they have other products too. They have creatine is one of them. And I believe they have a really high quality fish oil as well.

So if people are interested in like really, really good supplements, Keon is like super, super high quality. They do have good omegas. Yeah, I use those. Yeah, so I actually use those. Okay. Yeah, yeah. So that's, I'm big on their omegas.

I like the omegas. What else does it say they have? protein. Yep. Oh, good. And they have the amino acids, essential amino acids, both powder and capsules. I like the capsules just because it's, it's, it's, you just throw five in there. Yep.

Yeah. So I'm a, I'm a big fan. I don't know if what's more popular for them, if they sell more the powder or not. But I like, I like the capsules. It just, I find it easier to, to carry with me. And then I can, I could just with water, throw them in my mouth or whatever I'm drinking. I can be drinking anything. I like them when people are in a cut.

I think when you're in a cut. it makes a really big impact to help preserve muscle. Well, that and then because GLP ones are so popular, I think it becomes, I mean, when you look at- Oh, that's unnecessary. Yeah. The people that we coach on GLPs, we're like, you're going to use a simple minimis.

A tool in your toolbox. Yeah, minimize that muscle loss, totally. Did you guys know, I got a fact for you guys, did you guys know that there was a strong man competitor that got banned? You got banned? From competing? From competing?

Because he was too dominant? No. Yes, it is. No. Yes, it is. It is true. Bill Casimir. I remember Bill Casimir. Bill Casimir was banned.

Bill Casmeier was banned because he just destroyed the competition too much. He just made anybody else look silly. Now, I got to say this, my opinion. I think that was a stupid decision because they would, I think it's, when you have somebody that dominant, it only gets more views. I think they had the wrong idea. But that's literally why they banned him because he was too good. What are examples of, can you, is that the 80s or 90s?

It was 1982. Yeah. He was 29 years old. This was like at the peak of his career. By the way, I'm going to tell you guys this guy's just the machine, right? He held world records in powerlifting along with strongman competitions. He was 6-2-300 or something, 340 pounds. Okay.

Do you know how strong he was in powerlifting? By the way, this is before double-ply, triple-ply shirts. This is like single-ply powerlifting. Do you guys want to know what his lifts were? 660-pound bench, 900-pound squat, 880-pound deadlift. That's great. That guy right there. Just a moose.

Well, round. Just in the hospital a month ago. How's he doing? Was he really? Yeah, she over the right says that one month ago, Bill was. That doesn't say. That does it say? Yeah.

I'm pulling it up. He's 72 years old. Yeah. 862. Yeah. Does he see it? He looks all right, though. How many is it?

He dead lifted a thousand something pounds in the competition with one of those like, was it the one with the coins? Yeah. Yeah. Dude, so did I ever tell you guys when I met him? So let's see. 72 now. So this must have been, I was, let's see, about maybe 12 or 13 years ago. This is right, maybe a couple of years before we started mind pump.

So let's see, 72. So that would have made him how old? 60. So he's about 60 years old. I went to the Arnold Classic event. This is the bodybuilding show, but they also have the big fitness event. For people don't know, like, there's like a huge convention center. And they have like arm wrestling and,

power lifting power lifting It's like this huge strength event type of deal And there were two things that stood out to me One of them was this I never I forgot the guy's name Don't remember him Skinny black dude

Had an arm wrestling table And a line of people lined up And he might have weighed 160 pounds And he was just beating everybody In arm wrestling He just kept going through everybody It's pretty crazy Then I remember there was a booth

With Bill Casemeyer 60 year old Bill Casimir And people were taking pictures with him And then he was taking frying pans and you could hold the front, like a legit frying. Like curling them? With one hand. He would grab it like this and roll it up.

60-year-old man with his fingers. Crazy. That's wild. That's wild. So I'm just baffled by the fact that they kicked him out of the sport that he was dominating. It doesn't make any sense. When does that happen in any other sport? Well, I was going to bring up, what you don't see is someone getting kicked out,

but what you do see in sports. They change the rules. Yes, they change the rules. And I was trying to go like, where are something exactly? I know, I know Formula One is done. I know like race sports have done that where they've changed like, okay, you guys can't have an engine bigger than this or you guys can't do this. Yeah, yeah. I mean, I think it was Will Chamberlain when goaltending came around because that wasn't a thing before that, I believe.

I think that was what his was. I think we started doing that. I know that so there's been in basketball, there's been many things that they've had to change because of a guy comes in and then just, oh my God. It's too good. Yeah, like he's just standing at the hoop and he's knocking the ball. He can't even shoot. Is that what gold tenting is? Yeah, yeah.

Goaltending. So when a ball is on the down. Downward part of the arch, you can't hit it out of the air. Oh. Otherwise, these seven-foot guys would just stay right at the rim and just volley it out. Yep. So that's what he was doing? Yeah.

Yeah. So is it well? It was 1961 to stop him. Yeah. Because he could stay. Effortlessly catching and tipping. Yes. Because he was so tall and long that he could just stand in from the hoop.

Right before the ball guys, they're just taking out of the air. And so now you can't, you can get it on the way up, but you can't get it on the way down. Was he? Okay. was he for his time in comparison to other, was he the most dominant basketball player of all time? Well, he's the only one that's ever scored 100 points in a game. That's what I mean.

So, like, obviously, because people do this with sports, they'll take a past person and try and place him in a modern game. That's not fair. But while he was playing, was he the most dominant? Oh, yeah, yeah. Like, nobody's ever been that dominant in basketball. In that era, yeah, I don't know who would be comparable in that era. No, no, no, no.

No, no, not in that. era. I mean, if we define that by point scoring, that's it. No one's ever, no one's ever scored 100 points. You've had some get close with 70s and 60s. That's so crazy. But 100 points in a game is just, is. What does that say right there, Doug?

What are you looking at? So, Wilk Chamberlain era said that this is Wilk Chamberlain on Mike, Michael Jordan. The difference between you and me is that they had to change the rules so I couldn't dominate. They changed the rules for you so that you could dominate.

What did they do with, what do they do with Joe? I don't know. Oh, you're hitting Adam in the heart right now. Jordan's his boy, too. That's a, is that really a quote. You said by him or somebody else to say? Apparently that's Wilk Chamberlain quote. I bet that's a tongue-in-cheek type of comment like that.

I don't think that will. You got a love, hey, you know I love about those old like 1960s, 70s basketball guys? Why are the shorts so small? Short shorts. Like things were hanging out, bro. Like, don't be jumping over me in this tiny. their Chuck Taylor shoes and everything is wild. Remember, did I, remember you told the story you guys about, so in high school, we had those.

Like, we had like shorts that were from like 50s and 60s. Old high school. It was like, oh, yeah. I mean, you know, somebody who went to school when we went to school, I'm sure of the experiences where you had a school that didn't have a lot of money and budget. And so our basketball jerseys and shorts were from like the 50s and 60s. And they were like tight. So they were skin tight and super short. And so, and then when the school got a little bit of money, the first, the first team varsity got the nice stuff.

And so when you were a freshman and sophomore, you had to keep the tiny. Yeah, so listen to this though. So this is what happens to me. So freshman, sophomore year, we get this, then we get to, then we get to JV and varsity. And we're finally going to get the new awesome uniforms, right? And so we've already been wearing the Daisy Dukes on this. Up comes this freshman. I'll never forget.

This kid name was Derek Schaefer. and he was like 6, 6, 300 pounds as a freshman. And so because he couldn't fit in any of those clothes, they gave the freshman class our varsity jerseys. We had to go back to the shitty jerseys. Oh, my God, bro. I remember, I remember being angry for a year. I mean, my buddies and I that all play were so angry.

You're so looking forward to falling in not looking ridiculous. We were so ready for like the cool, long, you know, comfortable shorts. I just picture you in high school with a tiny, because you're probably skinny kid. Oh, very skinny little. Oh, yeah. Oh, yeah. No, I was, I was super skinny. I was short, too, until junior, senior year. So I was skinny and small. I was only, I was 5.3 and about 100. And how long were you 53 for? Freshman year. And then I was like 5, 6, 5, 6, 5, 8 sophomore year. Junior summer is when I sprouted all the way to 6 foot. And then I grew even after high school. So I kept growing until I was. I was out of, even out of high school. But yeah, I was, I was a...

I was six foot as tall as I am now in ninth grade. Boom, done. Oh, wow. Yeah, I got tall and that was it, done. Yeah. Like ending. Oh, yeah. I was, I was short.

Yeah, I was short. When did you? Yeah, I was like 5, 10, and then it was junior. Yeah, summer, same where I sprout as six. And then it just... So my brother was like you. My brother, we thought was going to be a little guy. And then suddenly he's a giant.

It just, but... Yeah, you would have thought I was going to be very little. because I was short and skinny. So I looked like I was going to be super small, which I look back now, which is, I always tell stories of like I was never like this gifted athlete. I always had to work really hard. I mean, I was small too. So I was like, I got bullied around in sports and, but it was really good for me because it made

me have to. I always, and I was, I'm also young for my class too. So that adds another way. So I'm young for my class. I was small for my class. But then by, by the time I got older, then I really like sprouted and grew and then later I filled out. But it took me a long time.

High school's funny like that. Like, you'll see your buddy come back after summer. He's got like a mustache. Dude, what happened? I know. I'm with my youngest right now and his friends. He was like, he just all of a sudden sprouted up and he's got this little stash. Really?

Hey, guys. Yeah. Like, all his friends like, hey. We've seen you forever. I'm like, oh my God. I forget that. He's like a young kid. Yeah.

Your boys have really grown and changed in the last year, too. Yeah. I've seen them really, really, really grow. Yeah, they look, they look so different to me than just a couple of years ago. It's funny to see, too, when they grow, like, their feet and hands will get big first, and they just look awkward as hell because things don't grow evenly. Yeah. You know?

Oh, my God. How are you with them? Because they are turning into little men now, like, challenging you and all that. Like, are they? Yeah. Yeah, it's, like, I'll still wrestle and we'll pick fights and just to get some energy out. But, yeah, I think what's new with that is more of like, I'll say something. and they'll try and make fun of me.

Oh. Which is new. Yeah. Yeah. So I'll clap back, you know, and like, I'm like, okay, you want to go down that road? And then we start getting into it. But it's funny. They're just trying to like, you know, press the line and like make jokes at my expense.

And, you know, that's new because it's, um, you used to be a cool dad. It used to be the cool dad. No, it's like, you know, they're trying to kind of. Yeah. Check me a bit. I get teased constantly. But that's because I have a 16 year old daughter and 18 year old niece. And so they're like teenage girls.

And I think this is, you know, they like to do that with dad. They like to tease. And it's fine. Because I don't tease them back. They can't take it if I did. Yeah. So I let them, you know, so they tease and they'll joke around. Yeah, I feel like from the girls that come.

It's like, yeah, it's cute, sweet. It's funny. Oh, yeah. Where with you, I feel like it's a part of manhood. It's a part of like, there is a part of feeling out, you know, like I'm becoming my own man. And so does it ever deal? Well, it's, it shows up like this. Like, I'll be, you know, sitting on the count.

I'm like, hey, hey, hey, pal before you go to your room like can you you know take the dishes and put them in the dishwasher and this and he's like oh yeah because you're you know something about me being lazy on the couch and like I can't I should do it myself kind of thing and I'm like and I just get up like what'd you say they're like ah they're like end up going to do it you know but so I'm just like excuse me you know like oh end you but it's I know it's like you know they're just trying to press me in see what they're way. It has to be that.

That's just, are they, are there any mood? Because I, obviously I have teenage, teenage girls and mood swings are just come with the territory. Do they have,

because boys can get that a little too. They have big moods. I guess like, usually it's, it comes with a struggle of like either something at school, they're not performing well in or something, you know, like for their sport that they can't overcome.

It's not just random. It's not random. Yeah, it's very much. Nothing happens. What's happening? Yeah. Do they, do they, do they, do they,

Both of your kids, a question for both of you like that, because I, you know, I'm still young, right? So we're still turning seven years old right now. So the one thing that my son is, I mean, he's been such a saint, he's so easy. But there's for sure if he is tired, hungry, or he's come from his, his, his, his, his, his, grandma's house are like, he can get in like a mood. Yeah.

And sensitive and if he doesn't get his, like he's, then like you can see this side of him that you just, it's so, I'm so used to this kid being so consistent. That those three things throw off the consistency. The perfect storm. It is. It's just and it,

and what it shows up like is like emotional over just the dumbest of things for no reason. It says like, what? Why? What are you like? it's like ridiculous and it's and I always have to remind myself oh that's right like

he was over at Nana's house last night they stayed up till 10 o'clock at night so I'm getting a combo of both we're tired today and we just got done being told never being told no all day long you know so the fact that you're being told something or no like all of a sudden you're getting like that's not like him to be that way so do they have

tells like that or thing and I just thought of you know the main thing that I usually now Now I'm learning that this is really the core of it is that they're scared. It's something that they're scared about. Like for Ethan, like, because I kept teasing him and pressing him on getting his license because, like, you know, he hasn't been putting all the work in with driving the car. We're trying, Courtney and I both are trying to get him to drive and get more reps.

And, you know, and he just seems so, like, aloof about it and like, ah, you know, like, I know. like all this like false confidence. And he, he, his personality is very much more like, you know, like portrays all this confidence. But inside he's really scared. You know, and I've just started to pick up on that. Okay. So I just need to be a little more like, hey, bud, let's go for a ride. You know, like a bit more.

Versus teasing them. Yeah, exactly. Yeah. Oh, interesting. I've adjusted my strategy with that quite a bit. Oh, that's interesting. There's a surefire way to wake up ready to go to the gym. feeling fresh.

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Our first caller is Philip from Ontario. What's happening? Are you doing, Philip? Hey guys, this is insane. Cool. How can we help you? I've been seeing you guys for a long time, so this is really cool. How are you guys? Good, good, dude, man.

How can we help you, dude? Right on. So, yeah, I'll just do what everybody else does and just read my email, make it to try and make it short and sweet. So, yeah, names Phil 35 from Ontario. I've been a listener. It says over two years, but I've actually been doing the math, and it's been closer to five.

and I love the show and you guys have changed the way I look at health and general fitness so I've always been a big guy 6 foot 2 my heaviest I was 330 pounds and at my lightest I was 185 when I was a little younger obviously but still just before I found you guys I went from 330 to 225

on all the wrong ways fasting, cardio, and I wish I knew now what I knew then, like, I wish I'm so much better. But anyway, so I've been bouncing between 220, 235 pounds, just recomping as I go. But the reason why I'm writing into you guys has nothing to do with my metabolism, just to kind of give you some backdrop, basically. But two summers ago, when I started figuring out everything about metabolic health and, and, you know, exercises that were king for that metabolic health. I knew that I had to start doing the bigger compound lifts and getting into that. So went into the squat rack, started learning how to squat, deadlift and all that,

and progressed pretty quickly. Got my deadlift eventually up to 405. my squat I was progressing rather quickly I would say too quickly I got up to 225 which is a lower number but I don't think I had the greatest of form but one day this is again two summers ago I went down to the squat and when I was in the hole I felt a pop and on my way up I thought okay I finished the rep and I was like okay I'm just not going to do anymore walk away by the time I walked over to the dumbbell rack, I couldn't walk. Everything had seized up. It took me four days to feel like I could walk without looking like I was crippled. And it's never been the same since. So I got an MRI after waiting for one year.

Yay, Canadian healthcare. And so I found out I have a moderate bulging disc between L5 and S1 with a severe narrowing of the left form nerve where I felt the pop. it's kind of like in the Iliac crest area um now some days I don't notice pain at all like I'll wake up feel bright-eyed and bushy-tailed uh and then other days it's like even you know how when you roll around in bed you engage your core that like this past Sunday it's sucked get me up all night like it just discomfort um so I've done physio with somebody I trust I see a pain specialist who does biofascial release or a specific type of form of it.

And I can still deadlift some days without any issues. I know a lot of people have bulging discs and never have an issue or symptoms, but I seem to do. And I know there's a weakness going on somewhere in my hips. I don't know where it is. My physiotherapist has said that I have an amazing external and internal hip rotation in terms of flexibility. I feel like it's tight, but he's saying that, no, you can move really well. I've tried to do 9090s, but I can't get my seat bones all the way down onto the floor, so I don't feel like I'm doing them correctly.

So in my email, I've also stated, like, if the pain is in my hip, it's not in my lower back, and if it's in my lower back, it's not in my hip. I've been sussing that out over the last a while of really paying attention. I don't think that's the case. So, you know, I've debated on hiring a coach to kind of go through some movement exercises. And something I didn't really list in here is I kind of have a struggle because I was always the overweight guy. I've come to realize and after listening to you guys for so long, like Sal, I think you'll emphasize, empathize with me on this is the addiction of going to the gym working.

outlifting and I you know had this this drive to get jacked for for a while now and it's a big goal of mine but I think I really need to change my focus here this this summer what I want to plan on doing is going to

like a three day a week almost like a full body routine within my limitations because I try and avoid hiphinging movements because of my hip and that and that ball disc, though I know it can be worked on. So the idea would be to work out less.

I'm currently working out six days a week. I would go work out three days a week. And then the other three days still go to the gym and basically become like the mobility guy, right? Try and focus on mobility. So that's kind of where I'm at right now. I want to see if strength training properly with the right mobility techniques would help this.

But yeah, that's pretty much it. You're on the right track. Yeah. You're on the right track. I think the reason why you're still dealing with this issue is because you're doing a little too much with your workouts. So you can have, you know, too much volume, too much intensity, frequency in the short term, but it can also just be cumulative.

What that means is, you know, six days a week, you do fine for a while and then suddenly start to notice pain and issues. And that's because stress becomes cumulative over time. So this is why athletes will do things like delode. weeks or they'll do a whole cycle of lighter training. And it's not because the training was too much before. It's because the training becomes too much over time. Does that make sense?

So I think you're moving in the right direction. I think the difference between the days you feel no pain and the days you do has probably more to do with systemic inflammation. Agreed. And that's where you're starting to see the issues. Now, could there be some movement issues or some imbalances there? Yeah, possibly. I think going to physio is a good idea. I think I would look at the pelvic floor.

This is an area that men often don't even look at for strengthening. I would also look at strengthening core, obliques with rotation. I would look at strengthening the hip flexors. Those are all areas that support kind of where you're talking. I think a great routine for you would be symmetry, map symmetry. And I think following map symmetry with butt and skipping the last phase, would be a good idea for a couple rounds. And that's going to get you in the gym

an appropriate amount. You're not going to be in the gym six days a week. It's an appropriate amount of exercise. I believe it's three days a week. And then in between, I like mobility and movement on the days in between, but you don't want to get carried away with too much intensity on those days in between.

That's why I would have put him towards performance. I like, because Matt Performance is programmed out that way for him already. It's not as similar, it's not as unilateral focus, but it's still got unilateral work. and it's got a lot of things. There's two phases and performance. I wouldn't want them in, like, phase one, I think, and maybe the last one.

Do you have, what do you have for mobility, Phil? Do you have any structured mobility or? None, unfortunately, no. Finance is a little bit. I just wanted my first kind of it. Symmetry's got mobility. Yeah, it has the mobility sessions. I think you believe it's in phase two.

There you go. So symmetry's got the mobility in there as well. So symmetry will give you a workout. plus the mobility, and it's going to be unilateral for, I would say, a couple cycles. Yeah. So the last phase of symmetry is bilateral. Five by five, skip it. Skip it twice.

So you'll be going through about four months of pretty much all unilateral style training. Modify if you need to, but I think you'll be okay. And allow your body to rest and recover. Because I think it's tied to inflammation at this point. Yeah, I agree. Your thought process is correct, though. I mean, this is what symmetry is going to be like for you. It's going to be three days of strength training and then the other two days of mobility-type

focused and so that's what I would be doing. You know two of the biggest correlates for chronic pain are? No. Stress, uh, poor sleep. So my, my sleep is locked. I get like nine, like 85s, 90s on my sleep scores, um, you know, eight hours to sleep every night, sit bed, same time, wake up, same time. My point with that wasn't to point to your sleep, but rather to point the effects of,

cumulative stress on the body. So lack of sleep is a real clear one. poor sleep. And I think six days a week, how long you've been doing six days a week for? About two or three years. Yeah. Yeah. You know, six days a week consistently is, like without taking lots of time off, without doing periods of time where you're doing two days a week.

So that is too much for probably 90-something percent of people. Yeah. And like, I mean, I'm probably wrong in stating this, but I do know that I spend a lot of time. in the gym, obviously six days a week, but I also take extremely long rest periods because I do emphasize and focus on on like the strength component of it. So everything is a minimum of three minute rest periods, if not five, if not more, depending on the type of lift, right? But even for like a simple, a simple exercise, like bicep curls, I'm doing a long hold of like three or four minutes. Yeah. I'm really focusing on getting stronger. And I don't do

too many reps or too many sets. But you've been doing it for a long, you've been doing it for a long time. Well, you know, what you're describing to is incredible for building strength. But that does, that does damage the body, right? So if I lift heavier, if I give longer rest periods and I lift a heavier weight, I do more damage to the body. Good damage, right? It sends a signal to build muscle.

So you're doing the right thing. But when you talk about what Sal is talking about with the cumulative stress, that's not doing you any more or less favors. I mean, it's still, that's still considered a lot. Like, that's not, so let's say you, you know, you circuit trained where you never rested and you just went all the way through. You could argue that that's equally as much stress on the body or maybe even less than what you're doing because you're able to load more because you're giving your rest period. So the load that you're able to put on the body, even though you're giving the rest periods, you can put a lot of load, which puts a lot of stress on the body. And again, Phil, think of it this way.

It's cumulative. Yeah. So it's fine. You get away with it for a while, but now you're noticing like pain come back, you know, on and off. This is what it looks like for people with cumulative stress. Progress stalls. I get a little stiffness.

Some days feel better. Some days feel worse. For most men, your age, you know, good health. Everything's good. Typical guy. Eat and right. All that stuff. For most guys, three days a week is the fallback with strength training,

appropriate strength training. And then you'll have sprints where you do more. But for most guys, about three days. a week is, is, uh, that's kind of where you're going to be at most of the time. I mean, the other, the other option of, uh, programming is a 15, 15 style symmetry. And then the other, the other, the other rest of his hours spent on mobility. That's the other option. So you do two lifts a day.

So every day you're still lifting weights, but it's only two lifts. And then you're doing mobility. You're doing 30 minutes of mobility, which I don't know which one your matches. Yeah, cadence a bit better. And probably is. Go ahead. Sorry. I think I'm going to lean more towards 15 symmetry because the way my schedule works with work and I'm always driving into the city.

I've got long commutes and stuff like that. I'm always near the gym. So, yeah. And then if I didn't want to work out on one day, I could just combine to the 15 minute routines on one day anyway, right? You could or you just start back up when you're, when you're, you know, where you're right. Yeah.

Yeah. Yeah. Yeah. No. So I think that, so yeah, I think 15 symmetry. work well for you. And then focus a lot on the mobility, stuff like that.

I think that'll really serve you. That's so extreme the other direction, right, of really, we're really reducing the volume there. If you start feeling really good in the first few weeks, that's like your clear indicator that you just... You'll know pretty quickly.

You'll know within the first few weeks because you'll feel stronger. You'll feel more energy. You'll be like, oh, God, things are starting to feel better, probably by month one or two, less pain. Okay, this is not at all the route.

I figured that you guys were going to say. I was thinking something like, Maps Prime or something like that. Like it's a movement issue. That's what I was just assuming based off. There could very well be that also, but here's why I'm not going hard in that direction because I still think you should do mobility.

But you saw a physio. And they're experts at identifying movement pattern issues. And they did say you got good, you know, external. Motion both ways. Yeah. So there's no glaring issue. Otherwise, a physio will be like, oh, yeah, here's your problem.

Yeah. And then based on how much you're working out, like this is super common with people who are really consistent with workouts who have like kind of an issue that can pop up. Sometimes it's a knee or a back. You know, you don't have a, like you said in your email, you don't have this massive bulging or slip disk. It's kind of minor. Some narrowing of the nerve. It's just a constant. That's right.

It's irritating. And sometimes you're like, I don't feel any pain. And so that points to, you just kind of, you're redlining a little bit for too long. maybe not hardcore redlining, but you're just too consistently, you know, pushing the limit. Okay. So on the topic of symmetry, there's no mobility stuff in symmetry, right? It's just the, it's just the main exercises. So are there mobility exercises that I should be doing for my hips that would benefit? There is. Yeah, there's some. Yeah, there's some in there. So symmetry actually, like in between, we have these frequency builders. And so we did add in like,

trigger sessions from anabolic and also the mobility sessions from performance. So what I would do is take, you know, pull from the performance mobility movements there. Anything hip related, you know, hip flexor, you know, anything you can pull from there, I think would be very helpful for that. The other thing, too, is because symmetry is unilateral, that in and of itself is correctional.

What are, what movements does the physio have you doing right now? Do they have you doing anything? So, So I haven't seen that physio in a while. So I've been seeing the pain specialist now because I'll be honest. Like the physio, so I tore my super spinaeus eight years ago. And she helped me back from that injury amazingly. And now I can push 200 pounds overhead without any issues. But doing the hip rehabilitation just didn't really, like we kept treating it.

but the movements and nothing was really working. So I kind of just stopped. Shame on me, but, you know, such as life. But the pain specialist was the one who said like, yeah, your external and hip rotation is just amazing. Now, the one thing he did say was that the muscle, I think it's the IT band, the one that connects down to the outside of the knee,

he said it is the tightest and hardest IT band he's ever seen in his career. I have zero discomfort from it. I don't even notice it. So I don't know if that's also an indication of something. But, yeah. IT band tightness can come from instability or overwork. Overwork.

Yeah. So runners will get that. Probably. Yeah. And again, like I said, I think it's this, I think, so when somebody's doing a little too much for a little too long, like in your case, and it starts to kind of compound, more work is not the solution. So more mobility work. might be like the best thing for you right now i've seen people with like pain and they just oh i'm going to do more mobility more mobility and it gets worse uh because they're actually they're doing more

when they need to do less okay that's why we'll know pretty quickly putting you on a 15 protocol with that yep use justin's advice take the stuff that's in there that's related to hips don't overdo it just every day and then in a couple weeks you should already start to feel better and like you're moving in the right direction that'll be a really good sign that we're on the right path Okay, okay, cool. We'll send that over to you, Phil. I much appreciate, guys. That's amazing.

Thank you. Yeah, check back with us too. I'd like to hear from you in like, give us like a month or two of you doing this and let us know how you're doing. Yeah, maybe we'll have you back on to hear what's going on. Okay, cool. Yeah, how do I reach?

Same email. Yep, same, yep. Same email. All right. Just let her know. A guy said they wanted an update on how I'm doing. Let's make a note. Yeah, we'll reach out to you.

We'll make a note. We'll see if we can have you back on in 60. Okay. Cool, cool. Yeah. Again, like just before, like at the end here, I really, really hope that the general population gets your message and it becomes, it becomes the norm. I preach you guys all the time. I think my wife is sick and tired of me bringing you up all the time. She's working out, you know, same thing six days a week and she's going crazy, but she's loving it. Awesome. But yeah. Okay. And. I forget who the cyclopath said that, you know, you put jam on the bread first and then peanut butter. That's that's exactly.

That's the only way to make a peanut butter and jelly sandwich, bro. Jam first. Hey, he also pees sitting down, remember? Yeah. Adam, I'm with you on that way. That's worse, dude. He's a happily married. He's a happily married man.

That's why. Remember, we're going to clip that out and put you in the category. Right on, Phil. Hey, we appreciate the support, brother. Thank you so much, dude. Okay. Thank you. Thank you, guys.

Take it easy, brother. All right. You too, you too. You know where a lot of the confusion comes from when people hear... Peter wearing jelly? No. When people hear, you know, the value of activity, the value of daily movement, the is they confuse daily activity with a workout.

Uh-huh. So when you're lifting weights, you're working out. I'm in there to send a signal. But that doesn't mean that I shouldn't do daily activity. Right. And people confuse the tune. They're like, what do you mean I shouldn't lift weights six days a week? I'm supposed to exercise every single day.

No, no, no, lifting weights is like, that's a hard stress. Yeah. For most people, what it's going to look like for most of the time, especially as you get into your 30s and beyond, is you're going to be lifting about three days a week is what it's going to look like. It's ideal. That's what it's going to look most of the time. Maybe you have little sprints where you do more,

but most of the time it's about three days a week. That's where you're going to get the best results. That doesn't mean you're not active every day. You should definitely move every single day. And that could look like walking. It could look like stretching. It could look like swimming. It could look like lots of different things.

But the lifting part, six days a week is too much. It's chronic. For pretty much everybody. I feel like we should, like, I'm trying to picture what it would look like right now. If we design this, like, almost like a wood page printout. And like we, Like the perfect routine.

Well, no, no, no. Like, we showed like, here's your stress bucket. Oh, right? And like a strength training workout is like a rock this big. Yeah. You know what I'm saying? That it goes into that bucket, which is a good rock. But it fills up this much of your bucket.

It's a big stress. Yeah. Now you only have so much. Yeah. Walking. A little tiny little pebble, right? And like, oh. I think walking takes a pebble out. Or, or high stress at work.

Big rock here. You know what I'm saying? And so we could give people this idea. And like, and once that bucket is full. I don't give a shit if a lot of it's full of stuff that you would consider good, it's full. And anything over that is over-stress, and then your body is going to start to rebel and do things like this.

And so understanding how to balance that out, because even like when he was repeating back, like, no, I listen to you guys on how you talk about strength training. And so he's doing the right protocol for building muscle, absolutely giving yourself three-minute rest periods. But then you also got to know that when you rest for three minutes, that now allows you to load the bar a lot more, which pushes the body more, which is more stress,

which is good, because that's what builds more muscle, but that doesn't make the rock any smaller. The rock is as big if not. The irony, which you caught was like he's trying to find another thing to add to solve the problem that's already a lot of things that we need to get rid of. Yeah. And, you know, by the way, pro bodybuilders back in the day would take three months,

four months off a year. Yeah. Ronnie Coleman, most people consider the greatest Mr. Olympia of all time, after he'd win the Mr. Olympia, did nothing for two months. No working out, nothing at all. for a whole 60 days. That's the body fully recovered. He'll know, he'll know we're on the right path when,

because I'm glad we went to the 15 route because that's even reducing his volume even more. Yep. He should notice, he should feel a couple weeks. He'll feel better. Oh, yeah. Yeah. And if you feel better after a couple weeks of us reducing that much volume,

that's what you needed to go to that direction. Our next caller is Farron from Ontario. Farron, how you doing? How are you? I'm really good. How are you? Good. How can we help you?

Good. Well, I feel like it's my turn for show and toe because I was on three months ago. And I wrote on and was asking for your advice on how to build the lower body that I wanted. And you guys recommended me to increase my calories, build the body I wanted through muscle mommy. So this is my check-in for I completed that. So I can read off my stats and I'm really proud of what I accomplished. I had a lot of fun. And then if it's okay, I want to share my biggest one with you, which is actually a little bit of a qualitative story. So when I called in at the end of March, my weight was 132 to 134. And I was eating 2,200 calories and I wanted to build my lower body. So through increasing my calories, I went up. to 2400 in April and May and got to 2550 to 2,600 in this so far in June.

My weight is now 135 to 136. I'm still eating 150 to 160 of protein. My waist stayed the same and my hips increased an inch. My glitz got an inch bigger, so that's a proud of my whole. Yeah. And I had a lot of fun because I'd never done. Five by fives before. I'd always trained like with a little bit lower weight and higher reps. So I got my squat from 80 in three by 15 to a hundred by the end of phase two and then one 35.

Whoa. Yeah. Nice. Yeah. And my deadlift, um, RDLs went from 100 to 160 with my sumo squat. Or sorry, sumo deadlift. And I increased my hip thrust from 150 to 210. Wow. Yeah. Look at you. Awesome. Bad ass. I was really, I was, I had so much fun. Like I, in the past, I've just been concerned about, you know, I don't know, the wrong stuff. So it was really fun to work on getting stronger. But the story I'm most kind of proud in a silly way to tell you is embarrassingly, like over the last two years as I've been working on my fitness journey, I felt like I would reach my goal when somebody told me I looked like I worked out.

I just wanted somebody to tell me like, oh, you look like you work out. And two weeks ago, I was driving in the car with my kids. I homeschool, so we drive around to different activities quite a lot, and I feel like we have our best conversations in the car. And my 10-year-old son is getting to the point where he doesn't quite think I'm cool anymore. But we were driving home from a birthday party, and he got a bookmark in his loot bag, and it had a picture of this woman superhero on it. and he said,

Mom, this person looks like you. Yeah. Oh, like, really? And I looked at it and she looks like nothing like me at all. He's like, yeah. He's like, well, how so? He said, she's strong. That's wonderful.

And so I finally realized that the positive feedback I was looking for was actually coming from my 10-year-old son. So, um, anyways. So I'm writing back in because I wanted to ask you guys, um, I'm like so bought in and I'm so. motivated to continue to work hard over the next six months and just get stronger and see my body continue to change. So I wanted to ask you guys, if you were coaching me for the next six months, what would your

roadmap look like for me? Like what progression would you recommend after muscle mommy? Should I stay at my current calories or continue to increase? What's like the highest leverage changes you think I could make or continue to do to just continue on the happy train that I'm on right now. Because you mentioned that you really hadn't done any like five by five. And that was your real first experience. There's two things that come to mind right away.

Either one, you could totally run Muscle Mommy again. I think you would be a great candidate for someone just to run it right back and probably even bump your calories. Another 100, 200 more calories. Keep going in the direction you're going. Or if you're interested in trying something like a power lift, Maps power lift would be a really good program or Map Strong. A lot of our female clients love Map Strong.

It's a lot of posterior chain focus. So a lot of glute, a lot of hamstring. So if you like stuff like that and you want to continue to develop the lower body, those are two great options. But you could totally just run back what you just did because that was so fresh and new for you. That's the first time I'm really doing it in a calorie surplus. It's the first time running five by five.

The only other way I would push you in a different direction was if you gave me feedback, of tightness or pain or anything going on with your body that you have are imbalances. If you don't feel imbalance, you don't feel any joint pain, you don't have any issues like that, then I would stay the course you're doing right now. So I'm going to encourage you by telling you something that you could have done better. And this is going to be encouraging, okay? So when I scroll, Doug, we scroll up to our stats again because I want to point something out here. So your weight barely changed.

So 132, 134 to 135, 136. like it barely changed. But you gained an inch around your hips and your waist stayed the same. This tells me that you actually got leaner while you built some muscle. Yeah, yeah. Which tells me that your surplus, your calorie bump wasn't enough. You would have got stronger and seen even more muscle gains if your calories are closer to 2,700.

Okay. Now, this is encouraging, by the way. Now, I get it. You know, when people reverse diet, it gets a little apprehensive. They don't want to go too fast. I'm afraid of whatever. and you made phenomenal progress. But this is encouraging because I'm like, oh, my gosh, we got some.

There's still room there. Yeah, you're like at the beginning of the upward slope of progress. Like, if we bump your calories again, go to MAP's power lift, you're going to see some crazy gains. I mean, your strength gains were amazing. You're going to see that again, which is going to be even crazier because going from, you know, 80 to 135 squat, going from 135 to 170 squat, you're going to see some crazy muscle gains in your lower body. So there's two ways we can approach this. And it really depends on how, and you sound very motivated,

which is why I'm going to present this to you. You can follow Mass Power Lift, bump your calories again. I'd go up to 2650, 2,700 and have some fun with it. Option two, if you really want to have a good time, we'd be to actually hire a coach who could take you through the whole six-month process and work with you every single month and modify and change as you go along. Because what may happen, which is what I'm going to suspect, if I was working with you, I think we got a lot of room in your metabolism.

I think if we bump you up to 2650, probably within three weeks, I'm like, we're going up again. And then again, we're going up again. And you may be one of those people that gets up to 3,000 calories, doesn't really gain much body fat and just builds crazy muscle and a metabolism that gives you ridiculous flexibility. So those are the two routes that I would go.

So I've worked with a coach before. We talked about it last time. She was actually really, really great. Um, so I, I did really enjoy the process. And actually, the only reason that I stopped working with her was that I decided to sign my kids up for, uh, like a, a homeschool program that then I paid for instead of paying for coaching for myself. Um, so it's a potential, um, but I think it would depend on, uh, what the cost is because my kids are thriving in the environment that they're in now. So I can't pull them out just from my own personal.

my own personal needs. But I have a question about strong and about power lift. So when in phase three of muscle mommy, when I was doing the overhead push press the first week, I had never worked with, so I only just started working with our bell in February. And I had only been using it for lower body lifts. So when I was using it for upper body,

I notice it's a skill I'm not used to. And so when I was doing the push press, I kind of tweaked my left shoulder a little bit. And it was causing me some issues. So I didn't push press for the rest of phase three. I just did regular dumbbell overhead presses because I felt like it was more comfortable on my shoulder. So I think I'm a little bit hesitant to try to lift a lot of weight overhead with a bar. bell. No, you don't have to.

That's a perfectly fine modification. Yeah. You will be bench pressing in power. Okay. That was fine. Yeah. You're going to be bench pressing in power lift. Yeah.

overhead isn't a big, you know, emphasis in that program. So, I mean, besides just your regular, it's not going to be a pushback. I really like even more now putting you in power lift based off what you just told me, too, that this is introduction to barbell lifting. It's the ultimate, like if someone wanted to learn how to use the barbell. That's the one. It's the power lift is the training program I'd put them on. And it's going to get you good and proficient at that.

And you getting really proficient at those core lifts with the barbell is going to get you really strong, which is then going to carry over to the results that you want. How long ago did you go up to 2550 with your calories? April, May. That was 24. Two weeks ago, it was around the beginning of June. They were trending up. But, yeah, more consistently two weeks ago.

Yeah, I like going up 150 a day. It's not a ton, so nothing to worry about. 2700, MAPS power lift, I think you're going to be blown away. Yeah. Okay. So I have two more questions if that's okay. Sure. If, like what strength benchmarks would you have in mind for me, like to evaluate kind of

whether the plan is working? Because I've, because I'm new, I've seen progression in all of my lifts every week. And so I'm kind of used to that. and I know that that will slow down. Yeah. Any strength gain is positive. Yeah, don't get in the trap. Don't do that to your.

So I would never give you a number like that and potentially set you up for being let down for something that could be great still. Like getting stronger anywhere is positive. Yeah. So I would expect slower strength gains, but you've only been doing this for 90 days with the barbell. Yeah.

You've got yourself some more consistent strength gains coming up. Yeah. So you're still going to see some pretty good consistent. consistent strength gains. I wouldn't expect a gain every week. That's, don't get caught up in that. But I think by the end of the program, you'll see some clear number differences. And we say don't expect it, but that could happen. It could. I mean, you're somebody who is not proficient in barbell lifting and is just really getting good at it, that alone they will get. And then if you also give that person a calorie surplus. That's right. And they're dialed in everywhere else. Oh, my God.

You absolutely could keep getting stronger like that. But I would, none of us would ever say that to you, because if all of a sudden you had a week where you're like, hey, I didn't get stronger this week. Did I, am I not doing good? It's like, no, that doesn't mean you're not doing good. You're doing great, you know? Totally. And I'm just, like, the reason why I said that, and I think you're okay with this because of what you told me about your overhead press is if you get carried away with having to add weight to the bar and you start to ignore little nagging, you know, kind of pain and stuff. Don't do that.

Like make sure you're form a technique. But it sounds like you're really good with your technique and you pay close attention. Yeah, and this is part of the process too. Like when you start really moving. the weight fast. That's a whole other skill. And I think that this is a great process for you to then really adapt to barbell training, get strong, get, you know, like consistent with that and be able to stabilize it properly and adjust. And, you know, from there, then we can look at stuff like, okay, we can get into like moving the barbell a little faster and like some lifts that will

complement that. And then your body will respond on another level with that. So this is, this is a great time for you to really just adapt to the barbell. Yeah, I wouldn't be surprised if you gained a few pounds of muscle by the end of mass power lift. You know, like three, three, four pounds of muscle, I think would be, uh, I wouldn't be surprised if that happened. Yeah, that sounds pretty exciting, actually. Yeah, you're on, you're on, you're on, you're on, okay, my, uh, can you still hear me? A little bit, you're breaking up a little bit.

We can hear you. Hello? Yep, you can hear you hear us? Okay. So my Yeah, I can hear you. Okay. We're delayed.

That's what it does. Okay. My last question was just about Okay. Hello? We can hear you. We're just delayed. Say it really fast.

You want to reconnect? Maybe you can reconnect. Okay. Okay. I'll just ask my question then and then I'll see all this. listen to it when your answer comes through. My last question was, I've heard you guys talk about

the concierge coaching, which would be like a once a month check-in thing. And I'm pretty dedicated. I'm really good at following through on plans. Do you think that that might be something that could benefit me as I continue to progress through? That's what I was going to suggest. I think that's what I was suggesting is that. That's what would be perfect for you. Because you're already doing great on your own, just having someone to check in and make modifications once a month would be perfect for you. That's right. Yep.

Okay, great. I used to work as a nurse, so I love data. I love seeing how the body responds and, like, tracking data and doing all of that stuff. So to have somebody coach me through the process, like, and then I can follow through for a month and check back in. Yes, sure. Yeah. We'll have somebody call you and set that up.

That's ideal for you. That's what Sal was suggesting right there. That's perfect. Okay. Perfect. Okay. Thank you so much. I had so much fun, and I would have never.

done this if you guys said and suggested it. I would have just kept spinning the hamster wheel. And so I'm super happy and just, yeah, my mood, my energy, my like outlook. I feel like I have so much more to give to the world now. So thank you so much. You got it. And I'm just going to encourage you. It's going to get better. Yeah. It's at the beginning. It's going to continue to get better. Yeah, yeah. I'm excited for you. Yeah. Excited for you and your coach. You guys are to do great. Yeah. And I think that's one thing like you guys, but the coaches and general don't realize that what they're doing is that people who get stuck in this spot, they dedicate so much of their brain space to focusing on fitness and like getting,

meeting their goals and how much they're eating and all this stuff. And it's taking away from all of the gifts that were given to give to the world. So you guys free up space for people when you get them in these, I don't know, I don't know if I'm making sense, but you've just freed up for me to be a better person. That's it. You actually summed it up really well. Thank you. Yeah. Yeah.

Yes. All right. Thanks, guys. All right. Take care. Okay. Bye. Yeah, when I looked at her stats,

weight barely changed. Waste didn't change. Hips went up an inch. She actually lost some body fat and built some muscle. Yeah. She's in that perfect sweet spot. And just so people, this is what women will freak out over this.

But let's say you're in this process. You're trying to build. And you do gain a little bit of body fat because you might through a surplus. And let's say your waist. goes from 26 to 26 and a half, but your hips go from 38 and a half to 40 or 40 and a half. That's muscle. The ratio, you look, you actually look like you have a smaller waist because people freak out, oh, my waist grew a little bit. That might happen a little bit in a surplus, especially if you're kind of lean. Yeah. But if you built more muscle, you look better.

And then you got more metabolic flexibility. Yeah, well, it highlighted was she could have jumped right to where she's at now from the jump from the jump. And maybe we'd be up even higher calories. Maybe we would, But, you know, sometimes it worked out great because this is new to her. And so ease her in. Yeah, eased her in nicely. Now she's bought it. Now you can tell her, go to 29. And she'd be like, okay, I trust you.

That's right. So sometimes it's okay to take someone slow like this because it does. It gets buy in and that trust. And then now they're like, okay, I get what we're doing now. Yeah. Our next caller is Ben from New Hampshire. What's up, Ben? What's happening, dude?

Hey, how are you doing, Ben? Good. How can we help you? Good. first of all I just want to say I love your show I'm super consistent whenever I listen to you guys regularly I've been listening for about three years now and you help me make some great gains thanks yeah so to get into my question um you know I've kind of always been that skinny kid um growing up went to college at I'm 6-2 I was like 150 entering college um really hit the gym hit that unlimited meal plan was balking up um made some really good gains especially in the last couple years and I'm up to 2.30 now. And so I'm thinking it's finally time for me to start cutting a bit.

I've really never tried to do a dedicated cut in my life. So before I really dove into it, I wanted your advice. How should I start? I'll make sure I'm not losing too much weight and whatever your advice is. Good. Start with, so you've been listening to the podcast for a long time? Yep. Have you heard Sal and I talk about this challenge?

Because this was us, right? Skinny guy trying to gain weight our whole life. Yep. and how the most challenging part for you will be the psychological part. Exactly. Because being the, because in your head, you're still the skinny kid who's trying to get big.

And then when you start to cut to get shredded, and you're going to think you're losing muscle when you're probably not. So I just want to start with that that before we get into like the like do this, do that type of stuff is like know that there's going to be a period where you're going to be like, I'm definitely losing muscle. This is not working and you're going to want to bail. And I just want to encourage you to see it all the way through. you can always get it all back.

It's real easy to put that. Once you've gotten to this point, weight-wise, it's easy to get it back. And so just see it all the way through. I had to tell myself that. I'm just committed to going this way, but I still believed I was losing muscle all the way there. Even though I knew better, I still believed that,

and you just have to trust the process. I just want to start with that before. That's the big one. Yeah. That's the big one. So I'm reading the rest of your email. This is going to be kind of simple. This will be a simple cut for you.

The hard parts, what Adam said. But what we can do is actually very simple. And you'll see yourself lean out real nice. You'll stay strong. You might even build some muscle through this process. And here's what it's going to look like. Because I see here that you eat out pretty regularly. And there may be some other habits there that you could probably clean up

because you've never really worried about being too heavy. And literally it just looks like this. Clean up your diet. What does that look like specifically? Whole natural foods. Yeah, prep your meals. That's it. Whole natural foods hit 220 grams of protein today that you are getting from whole natural

foods. If you just do that, you'll get leaner. Yep. You'll get later consistently. And still eat when you're hungry, but just make the whole food choices. Done. Not eating out. Because eating out will mess up that signal and you'll overeat. But if you eat whole foods, I bet it'll naturally drop your calories, five, 700 calories.

And you hit your protein, you know, like 220 a day consistently, whole natural foods, you'll be great. By the way, when I do this, because I eat pretty healthy most of time. But if I switch from eating out to eating what I make, I drop 2% without even trying. It just comes off. And I'm already sitting kind of lean. So this is easy. So I would get rid of like any liquid calories that you have. So sodas or anything like that.

I'd get rid of like garbage, snacking, that kind of stuff and eating out. And you just do that for like two or three months and you'll see yourself get leaner. I would, I would, a good idea while you're doing this if you want to like continue going down this path. Because I think that'll take you easy the first four or five percent. I think you'll get four or five percent leaner just doing that, like relatively easy. And then if you're, if you track the calories. while you're doing that so you kind of know where you're at, then to keep that progress going after a month or two

and you start to slow down a little bit, you just reduce the calories by 500 or increase steps in activity, and then I'll just keep it going another month or two. Do you know how many grams of protein you're eating a day right now? Do you track anything? Yeah, so that's really the only thing I do track. I kind of do it more like mental math at the end of the day

rather than entering something into an app. I just don't love tracking all the time. But I usually make sure if I'm not at like one, 80. By the end of the day, I'll add in a protein shake. So I make sure I'm usually always up to that like 220. I'm going to make a little prediction here, Ben, because it's kind of loose with how you're doing it. When you prep, it's very consistent because you know what you're making. You know what you're making. So I bet if you consistently, just through your own prep,

hit 220 grams of protein every single day, clean up your diet. I bet you you'll get, I bet you want to have to do anything else. I bet you'll slowly get a physique that looks more muscular just through getting leaner and you might even build. Yeah, the hardest part will be staying consistent with it and then trusting that you're not losing muscle because what will happen is it'll put you in a calorie deficit right away, okay? And so that'll already put you, but that'll also pull that glycogen out of that muscle, which will make your muscles look a little bit flatter and smaller. And that will mess with your head. But you didn't lose muscle. It's just they're depleted. They're depleted. And now you're now you're cutting into fat

storage, which is where you want to be to lean out. So just get that out of your head that you You look worse, so you don't like it, like accept it and just keep going. And then you'll see you're going to lean out just fine just by simply making your meals. It's going to be all based on your own consistency with what we're saying. Yeah, that's it. Yeah. Whether this goes fast or this takes you a long time will be how consistently you do what we're saying. Now, on the psychology part, and like for how fast should I be weighing myself?

Once a week, once a day. If you want once a week. Nah, if you want once a week, but honestly, if you're consistent, with what we just said, I think if you don't weigh yourself, you're better. You'll see it in the mirror, dude. You'll work out. You'll take your shirt off and be like, huh. What's your daily activity?

What do you do for work? Work, I sit a lot. I do try to get outside. I've already got three walks in today. So I probably get around, you know, 7,000, 8,000. Okay. I hike a lot too. So sometimes on a weekend, I'll, you know, I'll go do a 10 mile hike.

Like, it's nothing. So I'll ask another question. I usually typically eat more on days where I, you know, do a 10, mile hike. Do you suggest trying to keep those calories high? Again, if the advice is literally, if you're making your meals and you're hungry, eat. Eat more of it. Yep. Eat more of those. Yeah, don't do this because this is sometimes what happens when people do like a long hike is they'll do a long hike, then they'll go eat out and eat garbage. Yeah, don't do that. Which is, which is probably what you do. Most people do that. So, yeah, if you cut that out and just,

it's what you made and you just eat a big portion of it, you're fine. Yeah, you'll be fine that one. Another, are you, Ben, are you familiar with the concier program that we do? No. You might be a great candidate for that is you meet once a month with a coach. And so they're making subtle tweaks. And so, like, as you have questions through it, like as you're going, and then they'll just tweak the program or tweak the diet as you're going through. If that's something that interests you, I can have somebody call you and they can talk to you about what that would look like. Because you sound like you kind of know what you're doing.

You've been good. You've been trying. And so this is now, the advice we're giving you is great. It's just having somebody who's going to customize it to you every single month. If that's something you're interested in, I'll have somebody call you. That sounds perfect. Okay, cool. Cool, yeah.

That's, uh, you're gonna do great, dude. Yeah. Thanks, guys. Yep. Appreciate it. All right, Ben. Appreciate it. All right, Ben.

When I, so I, when I went from just eating as much as I could, and a lot of it was garbage, to tracking protein and going whole natural. I got leader, but I also built muscle. Yeah. So I was like eating a lot of calories, my protein was an ion. Well, that's always what happens. It's still this day. I'm that way. Yeah.

It's just naturally when, I find it very rare. that somebody who isn't like tracking or making their foods consistently hits protein. What they do is they they, it's like what he said, he guesses and then he adds a shake. Yeah, yeah. And so you're,

what ends up really happen when you start checking, you realize like, oh shit, I was under-eating protein and I was over-consuming these other foods. And simply just making your meals and making sure you hit that protein kind of just balances everything out nicely. Our next caller is Liz from New York. Hi, Liz.

How you doing, Liz? Good morning. This is so cool. How can we help you? Okay, so I am a very long-time listener of the show. I've been listening to you guys since 2017. All right. I bless you.

I was there through it all. You hung in there. You've got on a journey. After finding you guys in the middle of my fitness journey, you really gave me direction. You helped a lot of my form and become really well-versed. a variety of exercises. So really appreciate everything I've learned through following you guys and all of your programs. So my question, I'll start off with the general gist. I wrote in wondering, how would mind pump coach a woman to work out to optimize their health and lower stress

while trying to get pregnant? So I can delve into a little bit more about myself. I was married to my husband in October, and we just decided that we want to start trying to start our family. So to talk a little bit more about what I do, I'm 5-5, probably about 135, guessing on the body fat might be like 26%. I made a switch about three years ago from working out on my own. I had run aesthetic and then strong, and then I started a hit strength style class. generally I would do about four to six hit classes a week a couple cycling classes ran about 20 to 24 miles and I average about 20,000 steps a day. So very active.

Don't eat a lot during the day. Generally would have, you could say kind of an omad diet, do like a small breakfast and then one big meal. There's nothing outwardly off or anything in terms of hormones. And obviously my friends and family who are less into the fitness world, just think it's all great. But I'm curious what your thoughts are in terms of creating maybe a less optimal environment for trying to get pregnant. Are you, are you, are you, are you still, that's present? That's how you. So, so, uh, two weeks ago, I got told I have a, um, I have hamstring tendonopathy.

Okay. So I've actually had to stop running. Um, good. And I just had to stop the hit classes as well. Liz. Liz, what do you think we're going to tell you? You've been listening to Saturday. You know what we're going to say to you.

Yeah, but I want you to tell me. Yeah. What do you think? Stop the running. Yeah. Probably stop the cycling. Switch to some slower form of strength training. Yeah.

Eat more. Yeah. Yeah. Yeah. I think that's the gist of it. We're done. Yeah. We'll talk you later.

Yeah. No, so check it out. So here's a deal. Okay. it's much harder to get pregnant when there's a lot of stress being thrown at the body. It could be emotional stress. It could be physical stress. And you're doing a lot.

You're doing a lot. I doubt your body fat percentage at 26% by the way. You look cleaner. Yeah, you're probably in the low 20s, if not under. And so you're going to actually have to gain some weight and you have to really reduce your exercise. And I'm also going to challenge you like this and just present this to you, Liz. Pregnancy. First off, let me ask this.

How important is this priority for you? it's number one right now. Okay, okay. Okay, good. Because we're going to have to change a lot of things to make it happen. But I also want to let you know that during the pregnancy process, being pregnant, postpartum, for somebody that's so into fitness, it's very challenging. And so this is a great time to start to kind of make peace with it.

Because when you're pregnant, it's going to feel like your body's not yours after you have your baby. And what the hell? It's still not mine. And it's like two years later where you're like, I think I think I'm back type of deal. And for somebody who's so into fitness and in their body and knows how to perform and what their body's capable of, it's very, very challenging. Okay. But if you let go of it, it's not so challenging. But if you try to hold on to it, you're going to be in for a really bumpy ride.

So it's going to look like this. This would be the strategy. You're going to need to gain weight and you're going to stop working out a lot, like a lot. Yeah, it should be like maps 15. Yeah. Basically, your body needs to be like this one. wonderful, pleasant, like, ready to host life environment. And I'm talking to you, right?

If I was talking to somebody else, it might be different advice. But for you, it's Maps 15, walking 10,000 steps a day, no more. Wow. Yeah, bring the stress levels down. And your goal is to gain 10 pounds before you get pregnant. Yep. So bumping the calories. So going away from this one.

How many hours you're eating right now? Well, she's one meal a day, so you can't be higher than maybe 1,500 to 1900 at the highest. Yeah, I would say probably the morning, it's like, I don't know, a 250 snack, maybe like something's very small. And then it's like, it's just dinner. So probably, I would say probably around 1,500. Yeah. So you're going to eat a breakfast. You're going to eat a lunch.

And then you're going to keep eating dinner. Follow Maps 15. Don't let yourself go more than 10,000 steps a day. And that's it. Now the beautiful part about this is if we if we reduce down to a MAPS 15 and you eat properly like that, she'll probably put some good muscle on too. Like your body will probably respond. Yeah, but I'm just, that's definitely what's going to happen. That's definitely what's going to happen.

But I'm setting you up for gaining weight. Yeah, it doesn't matter. It doesn't matter what way to be honest with you at this point. I've had a few female clients like you who are like a couple of more ex-athletes or just fitness fanatics. and we literally had to be like, we're going to gain body fat. That was how they got pregnant. Katrina was that.

By the way, Katrina did not feel lean. That was the hardest part for her was she's like, I don't feel like I'm lean at all. She had to purposely gain body fat. And the doctor's like, you need to put on body fat.

And she's like, this is so weird to me. This is not lean me at all. And so, yeah, we had to stop a lot of the training and really reduce it and eating cheeseburgers and doing things to put on body fat. And so that's what we had to do before she got pregnant. And she did not feel lean at all. And being honest, like, seen her, I didn't look at her and go like, oh, she's way too lean.

I even with all my experience, I didn't look at her and go, oh, she looks way lean. But it's just to highlight the point you're making that, you know, it's amazing what, what you have to allow your body to do to allow a life to come in there. Like if you're going to grow a life in you, you have to be in this environment that is calm and not stressed and has a good amount of body fat on it. And then the baby will feel like I can grow in this optimum environment. And if it doesn't, if it's stress and all. All those things we're doing.

Hit, running, cycling. Those are all stresses. Lots of steps. Yeah. And then doing it in a low calorie environment, it just exacerbates all of it. And so no baby's going to want to grow in that environment. It's tough. And by the way, there's always, of course, there can be lots of different reasons why this is a challenge.

But you did say cycle is regular. Hormones look good. And so this just seems pretty clear. And the amount of working out you're doing, Liz, is crazy. crazy. Like you're doing a lot. Yeah, yeah. Yeah. I knew that deep down. I need you guys tell me. Yeah. Yeah. But here's the deal. I'm going to help you. I'm going to encourage you some more. Give what we're saying three months. Because here's what sometimes a person will do is to listen. They'll try it for a month. Didn't work. Yep. Give it a good three months before you go back to the

fertility doctor and say, okay, let's look deeper because I cut all these things down. I increase my calories. And now I want to see if there's another issue. But give it. a good three months of a shot. Well, I would, I don't know where you're, where you're at, uh, personally in your financial situation, but I would really push you to get with one of our coaches just because, just because of how difficult this can be. Um, yeah, I'm, I am worried about my adherence because I, I, this is not easy. This is not easy. It's a, and it's, uh, and it's not an X's and O's hard, right? Like, you're, I don't think it's like a, you're, you don't understand when I say, do this or do that. It's the psychological piece and having somebody remind you,

Liz, you're doing great. Stay the course. And so if you're open to that, I would like you to work with one of our coaches. Yeah, I would definitely love to, you know, at least talk. Okay. We'll have someone call you after we get off and then present to you what that would look like. But I think that would be, if this is a serious priority to you, and it is the number one priority, I think it'll be more than a worthwhile investment is to do this. And you don't need it forever.

It's to get through this process, get you pregnant. And then you're good. Either way, you're going to get Mass 15. Yeah. And then if it works, will you please let us know and message us? Yeah, yeah. You'll be the second to know. Yeah.

Husband. Awesome. All right, Liz, we'll have someone call you. Looking forward to when you get pregnant. Thank you so much. Appreciate it. You got it. All right.

Yeah, that's a lot. She's doing a lot of stuff. Yeah, that's a lot. Running, 20,000 steps. Get after it, man. Lifting. Oh, dude. You know, it highlights.

By the way, that'll damage a man's fertility, too. It's just not as sensitive. A man's fertility is not as sensitive. Well, you know, it's tough when you take someone like that, especially when all her markers aren't showing it yet. You know, it shows you how resilient the body can be sometimes. Oh, I know. You think her hormones would be, yeah, take it.

I mean, she's only 32. She's still young. She's still young and still resilient. You keep going down that path. I literally had a client, and this isn't necessarily the advice that I would give people, but for this client, it was appropriate. She was getting her cycle. Hormones look good.

X-athlete. We reduced her activity. You know, two months later, it's not happening. She's working with a fertility doctor. She's like, I don't want to do all the fertility stuff. And I'm like, you got to get fat. And she's like, what? I'm like, you got to start eating some burgers and stuff.

I know. And so she did. She started eating, because she just wasn't eating enough. She wasn't. And so she started eating more that kind of stuff. What's crazy, Sal, is that you're saying that. And I'm telling you, this is what Katrina. And what Katrina was not eating a super low calorie.

I didn't look at her and think she looked really lean, like too lean. But she had to purposely go try to game body fat. And we had to go out and do that. And we had to go out and do that. And we see all that reserve. And, you know, it was such a good experience for me to see that firsthand in my wife because I can only imagine if you're somebody who doesn't feel like, I'm not lean. I don't feel lean, you know. And I'm already eating good amount of calories.

I don't, oh, and Christina doesn't train like that. It's not over-trained. And so it's like why, but it's like you just need to be at an even higher body fat. Your body has the sense that you're in this plenty. And that there's a spectrum. Not everybody's the same. Some people need to be at an even higher body fat percentage than other people. Some people get pregnant.

At 20 or 21. Yeah. But some people need to be in the mid to high 20s for that to happen. That's usually my experience. Yeah. Look, if you like the show, come find us on Instagram. It's Mind Pump Media. We'll see you there.

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