Mind Pump: Raw Fitness Truth - 2899: How to Lose 15 Pounds in 90 Days | The 5-Step Fat Loss Formula

Episode Date: July 11, 2026

In this episode the guys break down the exact five-step formula to lose 15 pounds of pure body fat in 90 days — lifting 1-2 compound movements daily, walking after every meal, eating only whole foods, hitting 1g of protein per pound of body weight first, and perfecting sleep every single night. They also get into Joovv red light therapy and how Sal is using it on his jiu jitsu mat burns, red light improving eyesight and macular degeneration, the guys turning into old men (AC wars, slip-on shoes, grunting when they stand up), Doug's Butcher Box chuck roast stew recipe, the viral booty-was-medicinal post that was actually about pirate treasure, ancient civilizations and medicinal booty (not what you think), a Mexican vigilante duct-taping motorcycle thieves to street lights, Lorena Bobbitt revisited, and Sal getting duct tape stuck in his little brother's hair as a kid. Then they coach live callers submitted through mplivecaller.com. 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. Mind Pump Fitness Coaching: https://mindpumpfitnesscoaching.com 1.9 NASM CEUs SPONSORS Joovv (red light therapy): https://joovv.com/mindpump Code: MINDPUMP for $50 off first purchase. Sal using it on jiu jitsu mat burns and discussing its benefits for eyesight and macular degeneration. Butcher Box: https://butcherbox.com/mindpump No code needed. Fourth of July special: free ribeyes for a year, or free ground beef or chicken breasts in every order for life, plus $20 off first box. Hiya (kids' multivitamin): https://hiyahealth.com/MINDPUMP 50% off first order. Zero sugar, non-GMO, vegan, allergy-free. The only kids multivitamin the guys recommend for their own kids. 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 2:28 - Lose 15 pounds in 90 days — the exact 5-step formula 10:16 - Step 1: Lift 1-2 compound movements every single day 12:19 - Step 2: Walk for 10-15 minutes after every meal 14:29 - Step 3: Only eat whole foods — how this naturally cuts 400-700 calories 18:15 - Step 4: 1g protein per pound of body weight, eat it first 18:36 - Step 5: Perfect sleep every night — the study showing twice the muscle loss with poor sleep 21:46 - Sal using Joovv red light on jiu jitsu mat burns and its eyesight benefits 24:03 - The guys admit they're turning into old men — AC wars, slip-on shoes and naked in the locker room 47:03 - Doug's Butcher Box chuck roast stew recipe 49:25 - Ancient civilizations and the medicinal booty post — pirate treasure explained 53:40 - Mexican vigilante duct-tapes motorcycle thieves to street lights 1:03:35 - Caller: Kyle (California) — 10.5% body fat, slow gains, not sure if eating enough to bulk 1:10:49 - Caller: Heather (Minnesota) — 50-year-old ultramarathon runner training for a 100-miler, gets MAPS 15 Performance 1:21:07 - Caller: Jake (New Jersey) — 16 month check-in, 18 pounds of lean mass, baby on the way, needs lower volume plan 1:29:14 - Caller: Alex (Mississippi) — check-in update, nutrient deficiencies resolved, gets MAPS 15 Strong plus parasite cleanse recommendation

If you want to pump your body and expand your mind, there's only one place to go. Mind Pump. Mind Pump with your hosts. Sal DeStefano, Adam Schaefer, and Justin Andrews. You just found the most downloaded Fitness, Health and Entertainment podcast and history, approaching over half a billion downloads. This is Mind Pump. In today's episode, we answered live callers questions. People called in, and we got to coach them live on air.

but this was after the intro, the intro is 60 minutes long today. This is where we talk about fitness, fat loss, muscle gain, nutrition. We talk about current events, family life. Look, if you want to be on an episode like this, here's what you do. Submit your question to MPLifecaller.com. Now, this episode is brought to you by some sponsors. The first one is Juve. This is red light therapy that you see in the studies.

So when you look at the studies that show that red light therapy improves the elasticity of your skin, reduces wrinkles, regrows hair, boost testosterone, speed, up muscle growth, improves recovery. By the way, the data shows this clearly. They are using the same kind of red light therapy in Juve. There's a lot of red light therapy panels out there, but they're not the right wavelength or the right power. They just don't work.

Juve is legit. It's the pharmaceutical grade stuff. Go to juve.com slash mind pump. That's J-O-O-V-com forward slash mind pump. Use the code mind pump. Get $50 off. This episode is also brought to by butcher box. They deliver grass-fed meat, wild caught fish.

chicken, pork, and more to your door. You like protein. You want it to be healthy. You want to save money. Go to butcherbox.com slash mind pump. By the way, on that link, you can get free rib-eyes for a year or freeing ground beef or chicken breasts in every order for life. This is happening this month right now.

Plus, you get $20 off your first box. Also, we have a brand new Maps workout program. Maps upper, lower, four-day split, bodybuilding style, workout program, build muscle. boost body fat loss, sculpt and shape your body. It's a new program, so it's 40% off. Go to Maps, upper lower.com. Use the code launch for the 40% off. All right, real quick, if you love us like we love you,

why not show it by rocking one of our shirts, hats, mugs, or training gear over at mindpumpstore.com. I'm talking right now, hit pause, head on over to mindpumpstor.com. That's it. Enjoy the rest of the show. All right, we have the protocol. We have the formula where you can use. this formula. I lose 15 pounds in 90 days. We don't normally like to do this, but we're pretty

confident this will work for those of you that have 15 pounds to lose. Follow the steps. It works, but you've got to be consistent. Impossible. 14 is the most you can lose. You think somebody would be mad. If they follow this exactly. Anything more than that's ridiculous. No, I'm glad you said that. So a really fast weight loss pace would be something like two pounds a week. Yes. Okay. Which is actually more than 15 pounds.

So over 90 days that would come out to, what does that come out to? 16. Yeah. So no? Is it 16? Yeah. 90 days is, like 12 weeks. Oh, 24 pounds.

24 pounds. Yeah, 24 pounds. So 15 pounds, I think, is actually, you still have to be consistent, but it's far more reasonable. I think 24 would be like that. That's actually really reasonable when you think about that. It is. Yeah.

It's three months, 15 pounds. And this is going to be body fat, you guys. If you do this right, you're not. you're not losing, because here's what happens with a lot of people and they lose 15 pounds, you know, eight of it, nine of it is fat and the rest is muscle. All muscle, yeah. Yeah, so what we're going to prescribe here or advise here is going to cause pure fat loss. No, before you get into it, because I think you really lay out the step-by-step formulas, and I want to preface it with the difference between less than 15 pounds or even more getting it all the way up to, say, 24 pounds. is how you go into this.

Yeah. The more metabolically healthy you are, the more weight you can lose in this short a period of time. And I think that's why typically we don't like to give advice like this, because I'd say the average person that hires a personal trainer or is looking to lose 15 pounds in 90 days is coming from a place that is not, optimal for trying to lose 15 pounds in 90 days. And so I think that that's the caveat, right, that you're trying to start this off with is that, you know, let's assume that you have a

pretty healthy metabolism and these are the steps that you follow. But I'm telling you right now that you could lose even more if you really go into this in a really good place metabolically. And if you go into this, and what I mean by that is somebody who is eating a healthy amount of calories, consuming good amount of protein and has been, you know, focused on kind of building muscle for a little bit. Well, here's what will happen if you follow this, the steps that we're going to give you. And you don't lose 15 pounds,

but you follow them anyway. You're going to get a lot stronger and you're also going to get leaner. And you're going to feel better. The 15 pounds is kind of his general number. And another factor that determines that'll play a role, I should say, that plays a role in how much weight you lose is how much weight you have to lose. So if, like, losing 15, 15 pounds puts you at, you know, 8% body fat.

Probably not going to lose 15 pounds in 90 days because it'll take you so, it'll get you so lean that your body starts to really resist it. So you have to have the 15 pounds to lose everybody. So if you're listening to this and you've got a little body obsession and you really don't have 15 pounds to lose, you're not going to see. You have a little pooch you're trying to get rid of. Yeah. But if you follow these steps and I made them basic, I made the steps basic and I made

them healthy on purpose because like you said, Adam, some people are going to go into this expecting weight loss. but really they need to get more fit and healthy. Yeah. They're going to get that with this. So these steps, in 90 days you will, I don't care who you are, so long as there's nothing crazy going on, you will look different in 90 days in a very visible way,

and you'll feel very different. Yeah, I like that. Now, the key here is consistency. You've got to be very, you're signing up for a 90-day challenge, essentially. I hate saying that word. I hate saying challenges or whatever, but to make this really work, it's not like weekends are off. It's not like a, you know.

You got to dial it in. You got to be, you got to tell yourself for 90 days, I'm going to follow these five steps, and I'm going to do them consistently. And you will see dramatic change in the way you look and feel. Not to send you off on a tangent here, but you just made me think about something that I thought maybe you've read a study on. So do we have anything that talks about what, what is the average fall off for someone trying to be consistent? Like what percentage of people, you know, we know like that, you know, one percent of people will ever make a million dollars, 20 percent of people will ever have a successful business, what percentage of people will ever make 90 days consistent, consistently lifting weights

and eating whole food? This, you couldn't, now, we don't advise this. It would be the first week kind of determine that. Yeah, we don't advise this, but a significant percentage of people can rely on motivation for 90 days, and that's when it falls off. So I'm glad you said that because you're looking at 60 to 90 days when the average person's motivation fades. Okay. Now here's a deal.

You're going to do this for 90 days, lose 15 pounds. This isn't going to be something you'll be able to be consistent with all the time. And that's just the way it works. Now, we're not giving you these crazy goals or crazy objectives or steps. Nonetheless, any kind of consistency is not perfect over long periods of time. So just to understand that. And the goals that we're giving you, or should say the steps that are we're, we're giving you are actually going to help build metabolic rate and set you up in a way that's not

unsustainable. As I was going to say, they're very sustainable. And I think the thing I would caution people as you go through these is the temptation, because you just, you pointed out something that I think is so important is motivation tends to be pretty high in most people for 60 to 90 days and then it dramatically falls off. And because the motivation is high, and you give a list of five very simple steps to follow consistently, there will be a temptation to do a bunch more. Don't do more. And my recommendation is don't because when the motivation does fade and fall off, which it will, it's just a matter of what point will it, the fall off and the rebound will be far worse and more dramatic if you try and add more to what you're about to give you. The rebound will be far bigger. If you follow just

what you're saying, and you fall off on one or two of these steps here or there, you fall a little short or you're a little inconsistent on one or two of them, getting back on the wagon is far easier, and you won't see yourself go swing in the other direction. Whereas if you use this 90-day, quote-unquote, challenge to go, I'm going to do all that, and I'm going to do this, and I'm going to double it. Yes, you're setting yourself up for not a only failure, but then also a massive result. I also don't think you're going to get any better results in it. That too.

So that's another, you're not going to get better than that's another great point is that you may, you probably won't squeeze out. Even if you did have best results because you did a bunch of extra things more, it might be one or two pounds here. Yeah, you're not going to see a dramatic difference for all the extra effort. All right. So let's start with the workout part of this.

So here's what you're going to do, the core foundation of your workout. It's a strength training. Now, strength training is the superior form of exercise for fat loss. Okay? When they compare strength training to other forms of exercise in calorie-controlled diets, right? So they're controlling lots of factors. They all result in similar weight loss, but strength training results in the most fat loss. Why?

Because it preserves muscle or builds muscle. What you want. You want that because not only do you look better, not only can you move better with more muscle, Not only do you look better because all the weight is fat that comes off your body, but it's also easier to maintain because you have a faster metabolic rate. So here's your workout, okay? Very simple. You're going to lift weights every day.

I know that sounds like a lot. It's not one to two lifts a day and that's it. You are going to follow a Maps 15 style protocol or a Great Eight style protocol. These are programs that we have that follow this kind of programming. And so you're literally going to do one lift, three to four sets or two lifts, maybe three sets each. every day. That's it. You're probably going to miss one here or there. But this consistency seems to work better for people, both for results and for consistency. And when they miss one or two workouts, they don't miss a huge amount of exercises. Well, there's so much opportunity to make it up

even throughout the day. That's right. You know, if you keep it that simple and that time frame, it's, I mean, that used to be the biggest hurdle and barrier for people to, you know, abandon their progress. And so to make it that simple, and, you know, you can hit it later in the day. You can hit it earlier in the day. But this builds up so much momentum going forward, which your body is going to benefit from.

Well, and if you're following, like, one of our MAPs 15 protocols, we even set it up to where if you had to, you could pair a day or two together. So if you had a day or, hey, I was intending to go every single day, oops, missed that day. Then the next day, you can pair those two workouts together.

It would be okay because the way we split the body parts up in it. And so, yeah, I love the idea of a Map 15 type protocol, basically, which is one to two, or grade eight, which is basically one to two lifts every single day. And that's it. That's it. That's it. Yeah, pick a compound lift. If it's just one lift, if it's two, then pick a compound lift and a single joint lift. And that's it.

That's it. And you're doing it every single day. The intensity is relatively high, not crazy. Don't beat yourself up, but you are training relatively hard. That's the foundation of your workout. Now let's talk about general activity. Here's what you're going to do. You're not doing any other workouts.

You're not going to do any other structured form of exercise. All you're going to do is this. You're going to walk for 10 to 15 minutes after breakfast, lunch, and dinner. That's it. So walk for 10 to 15 minutes after breakfast, lunch, and dinner. And that's going to dramatically increase your activity. It's easy to do. You don't need to change your workout clothes.

It's going to help with insulin sensitivity because it's post meal. It's easy to stay consistent with. because it's after a meal. It's easy to remember. That's it. That's it for your workout routine and activity. Lift one lift to two lifts a day. Walk after your meals.

That's the workout portion. Now, this is the area that of all the things you're going to talk about that I guess I would be okay with or encourage if my client asked to or wanted to do more of. Right? So let's say that's really easy for them walking after meals, but they really enjoy it. and can I go for 30 minutes instead of just 15 months? You know, can I go for a nice walk or hike with my spouse on the weekends? Like, this is an area where I would encourage, you know, more is okay. It's okay if, like, if you enjoy the walk, you're, you find other times to do that.

I think this is a healthy, good thing for a person to do. And then also, too, because if there was a fall off of that, it's not going to dramatically make a difference on results either. But it's easy to do, and it does... It's recuperative. Yeah, it's recuperative, doesn't beat you up, allows you to build strength with the strength training. But what we're not telling you to do is do a bunch of structured cardio.

Okay, that'll actually make this all not work as well. Conflict, yeah. That's right. Now let's get to the diet portion. You're only going to eat whole foods. Nothing else. Nothing that comes in a bag or a wrapper. Nothing that comes from the, you know, fast food restaurant.

Okay, we're going to count all that stuff. It's whole foods, single ingredient foods, beef, chicken, eggs, milk, rice, potato, fruit, vegetables. That's it. That's all you're going to eat. You used to be alive. Yeah, that's right. And this naturally controls calories.

So the average person's diet, their calories are 70 to 80 percent come from, we're called ultra-processed foods. Ultra-processed foods are engineered to be hyper-palatable. So they make you overeat. When people switch from their normal diet to only whole foods, their calories naturally drop by about 500, sometimes 400, sometimes as much as 700 calories a day with the same level of satiety. In other words, without trying to cut calories,

you're going to cut calories, all because you're eating as much as you want. You're just sticking whole foods. You know, that guy I shared with you, Justin, that I was talking to you about, I think it was this morning or yesterday, that I like the kind of no BS. Oh, he got a roast everybody.

Yeah, yeah. He did a really cool one. We always use the, you love to use the analogy of whole potatoes and potato chips. Yeah. Which I think is a great visual and analogy, but also kind of unrealistic, like, that anybody would ever, like, sit down and try and eat six whole potatoes or about that. He did one that I thought was actually as good of a comparison and more realistic of a snack that somebody actually would choose to do that I actually hadn't really thought about. Like, oh, my God, that's so true. And he was comparing an Oreo cookie to a hard-boiled egg.

And he's like, imagine how many Oreo cookies you could sit down and cry. I mean, I could crush 12 of those. Three hard-bored eggs, right? Yeah. And try eating four or five hard-boiled eggs. Like, by the time you eat two or three of those things, like, you're full, you're satisfied. And then he broke down the nutrient density of that. And what you're getting from those three or four hard-billed eggs versus those three or four cookies,

which is difficult to only have three or four Oreo cookies. You eat three or four and you want six or eight or twelve. Calorie differences. Right. And what you get in there is literally very little to anything beneficial for you, but just a bunch of extra calories. And then when you compare to just three to four whole eggs, everything that you're getting nutritional values,

and then how full you are after eating that. Well, the reason why I like to use the potato is because it's the same food. It's just one version is processed. which is potato chips. The other version is just potato. Right. And when it's like that, like you, you couldn't eat all the potatoes.

Yeah, your visual makes, because you're comparing the same thing of just like, but when he says it makes sense. But I like, what I liked was he was giving is like, you know, an Oreo cookie is something that somebody would grab a snack on. And they might, and maybe someone would even make the argument of like, I'll just have two or whatever like that.

But it's the nutritional value. If I sat down with a bunch of Oreos in front of me, I'm eating two sleeves. Yeah. No problem. Yeah. You put a plate of... Dunk it in milk.

You put a plate of hard-boiled eggs in front of me. I'm not eating 10. I have because I forked myself. Yeah, I'm good. And that's why I think it's such a cool comparison in a really smart go-to strategy for people that are really trying to discipline themselves to eat whole foods that need a quick...

Like, man, hard-boil 10 to 12 eggs that you keep in your refrigerator. And when you feel like that craving for a snack... That's a whole natural food. Yeah, go grab that. and eat one, two, three, four of those if you want and see how filling they are and then how nutrient density are and get in a habit of things like that. That's it.

So that's step one with diet. And there's only one more step, everybody. You eat one gram of protein per pound of target body weight. So whatever weight you're aiming to be is how many grams of protein you're eating a day. And you eat it first in your meals. That's it for your diet, everybody. Whole natural foods, one gram of protein per pound of body weight. Eat it first.

just do that with the diet and the workout part and you're going to crush, which leads us to the last step. And the last step is here because this will be a wrench and the whole thing. Okay. If your sleep is off, it will spike appetite, spike cravings, reduce recovery, make it difficult for your body to want to burn body fat and build muscle. They have some really interesting studies that have been done on this where they take two groups, same subcalorie diet, same workout routine, one group, poor sleep, one group good sleep, and the poor sleep group loses tons of muscle in comparison

and less body fat. What's the correlation with poor sleep and inflammation too? Interesting, I noticed this. I'm coming off a really bad week of sleep. When I was out in Truckee, I had a really bad sleep. Came back home. It was actually really excited to get back home to my eight sleep

and get some good rest. and a lot of stuff going on in my head right now. I got a lot of business things going on and had two bad nights of sleep. And notice that I'm holding a good... And my diet's dialed right now, so I'm eating really good. So I'm eating really good.

Everything's back to normal. But I have not had good sleep in almost a week. And I noticed that I'm holding, like, an extra eight pounds of water on me right now. Is there a direct correlation? Because a lot of times I know that what happens is I have bad sleep and I have cravings. My diets thrown off. And then that makes sense for me for the extra.

But my diet's actually really in check. But yet I still see that I'm holding a lot of water. Yeah, poor sleep will increase systemic inflammation. It also decreases your pain tolerance. So your pain sensitivity goes up. And it can look like cold intolerance or heat intolerance. I don't know if you ever notice that when you're like underslept, how like you just cold, it just feels colder or you just feel more pain.

And I think it's a combination that poor sleep wrecks everything, which is why this last step is so important, which is for 90 days, try to have perfect sleep. For 90 days, go to bed at the same time and wake up at the same time. Now, here's the deal. You want to lose 15 pounds. It's yours. It's yours in 90 days. Follow those five steps.

Lift weights daily, one to two lifts a day. Walk after your meals. only eat whole foods, one gram of protein per pound of body weight, eat it first, have really good sleep, and 90 days later, you will have lost 15 pounds of pretty much pure body fat. And I just want people understand this, 15 pounds of pure body fat looks very different than the way people normally lose weight, which is 8 pounds or so of body fat and the rest being muscle. So this is a dramatic change. And with the strength training, I think a lot of people not just see muscle retention, but maybe

even some muscle building. Yeah, I like that you say, too, because even if you do, even if you do you. didn't see the 15 pounds on the scale move per se, you'll look 15. Very different. Yeah, yeah. Very different. Because one of the things that could possibly happen following this as closely, as you're saying, is you could very easily lose 15 pounds of fat, but actually add a few pounds

of muscle along the way. So maybe the scale only shows you moved 7, 10 pounds. But you look different. You've lost 15 pounds of fat, any bad in muscle, which will dramatically make a difference. Totally, totally. So I got to tell you guys what I'm going to be using, because I have a juve light at home, but my wife's primarily the ones that use it, the one that uses it.

But I'm going to go use it on, because I just started jihitsu again. I'm getting those mat burns that you get from rolling on the mat, which you get when you're not, like, proficient on the mat because you just don't move right. Right.

And they suck. Matt burns suck. And you don't feel them until you take a shower. I didn't even know I have it and the water hits it. It reminds me of turf burn a little bit, yeah, dude. So I'm going to hit the juve red light on it

because I know it speeds up the recovery. Yes, it speeds up healing. of skin. So I'll report back to you guys. You know the other one it does really well. And because Katrina the other day, too, we went driving and with the tops down all day. And she got all red. Oh, yeah. What it does on sunburns is wild. Yeah. Yeah. I see a huge, I don't know how much you've used it or not like that. We don't use it for sunburn. Yeah, we don't get sunburn really that bad. But you can,

you sit in front of it in front of the sunburn. And it's like wild. Have you seen the studies on how it improves eyesight? I've heard about it. Doug, look up red light therapy and eyesight improvement. I know it does because I, one of the questions I got asked was like, do I need to wear? Do it close my eyes? Yeah, and I'm like, no, I believe you can actually look at it because it actually is healthy. Which it's a little bright. So at first I'm like, huh?

But no, it does. It improves, it improves with dry eye disease. Trimacular degeneration. Wow. Yeah. It actually, why? Because it, I mean, remember, the red light, that. that type of light powers up mitochondria in the cell.

So whatever cells it shines on are going to work better, including eyes. That's interesting because I've felt like a slow decline, especially because like a little bit of a blur and a little bit of a watery kind of thing in my eyesight. It's like, it's like, you know, it's one off like, you know, month. I have one day like that. It's been like a consistent now. Like where it'll be a couple days. I'll have that. I'm like, oh, why?

I have allergies or something? Like, what is this? I think there's, like, it's just, like, degrading. You either that or diabetes. Why don't we see that, dude? It's not diabetes, dude. Are you guys, are you guys catching yourself off air? I was telling Sal yesterday about, like, I'm turning into the old man, you know, so the things that.

You're there, bro. I was in denial until I caught myself to a couple of different things. I was just like, why do you get mad at people for stuff that's just like, yeah. Just like get off my lawn type stuff. You know what I find myself. So, you know, kids, no, I say kids. You're teenagers, right? They ride those electric bikes now everywhere.

And they're just zooming around. And they're not doing anything, but I'm just mad. I just see them like five of them. And I'm like, I know you're up to no good. You know what I mean? What are you up to? You know what I mean? And I'm like, man, I used to ride around on my BMX with my buddy.

We were up to no good. For sure. Maybe that's why. Maybe that's why. Well, the one that you called me out on. that like, you know, we laughed about when he first said it. That was so neurotic. But I really thought about it afterwards.

And I'm like, the thing that's most interesting about that call. Dude, he got on the ring cam to watch his wife to make sure. No, no, no, that's not how it went down. So you tell the story right. So you don't make me like a complete asshole. It's not going to help. He told his wife, he's like to save, it gets even worse. To save a few bucks.

To save money when you get home, you know, I'm going to do an Adam's voice. When you get home, you know, set the thermostat. Make sure you set the ACs. on before the peak hour, whatever thing. Yes, yes. So make sure you do it. So she goes home and he's watching on the ring to make sure she does it. And then her brother comes over.

And so she opens the front door and she's talking to him, but the front door is still open. This guy's like, he's, all this air is coming in the house. Bro, he's watching on the ring and he's like, I'm going to tell her. And he's like, ghost on the mic, dude, to tell his wife. Like, what are he doing, bro? He's splighter why. I just, I just, I picture. Close the door.

The whole time just waiting. Well, is she going to close it? Just some voice coming together. What's crazy was that we were literally. Literally, we were texting right before that. So, like, her and I were tech, because I saw the time, look down. And so peak hours in the Bay Area is four, four to nine. So if you, you can run your AC before or after.

And it's like a half, half the wattage per dollar or whatever, like half. Way more expensive. It's a lot more expensive. I'm trying to get to the bottom of like, because I have solar and yet I still have this a crazy bill. And so I'm just like, man, what am I doing? My bill's crazy. Am I just max running it during peak hours?

and so let me see what a difference. And so it's really a lot about that, too. It's just like, I'm trying to run a test here. It's like, let's see. Because if it's not that big of difference, then whatever. But anyways, so, like, we've agreed. We had agreed just a few days before that. I see the time.

It's like, it's like, you know, three o'clock or some of that. So I know we get an hour to cool the house down. So I text her, hey, make sure you run the AC, turn it down real cool until 4 o'clock and then shut it down. And she gives me, like, the thumbs up right away. and like right after she gives me that thumbs up, I have cameras all over my house, so I get alerted when there's movement.

And so like literally seconds later, I get the Google alert. And I'm like, oh, you know, delivery or something. And I hit it. And it's her. And she's walking her brother, because my brother was over, like, doing some plumbing work at her house,

whatever. And I, you know, you can automatically kicks on. You can hear her. So she's to, oh, they're laughing and talking. She opens the door wide open. And then she walks out to the driveway with them.

and I could hear them out in the driveway like, oh, tell him stories and tell sis, I said hi. He's fuming. And I'm like, I'm watching it. And I can see the doors wide open for like minutes on minutes. You know what I'm saying? Like for, and it wasn't like she had her hands full or they just open the door. Leave it wide open right.

You're air conditioning in the neighborhood? What the hell? So the point, so you totally talk shit. You call me out, right? You were just like, oh my God, that was the most old man thing I've heard you say. And I kind of laughed about it. but then I defended myself of the whole purpose. But then what made me like re-evaluate the self-awareness part later on,

we're like, oh, God, he's so right because I was the other extreme. So when I, I moved out when I was 17. And one of like my big pet peeves from my stepfather was how he controlled the AC. I just, it drove me crazy how he, you can move the knob one degree. And he'd come in there and, who changed your time? And we get in trouble. It's a dad thing. Yeah.

Trouble and we get grounded. And, you know, they were, and we didn't have a lot of money. So we were trying to, I know they were doing that for that. And I remember for my whole teenage years when one day when I grow up, when I get my dream. When I get my own place, you know, there was two big things. Ice cream always in the freezer. AC running 24. No matter what.

And so as soon as I got my first apartment when I was 17, I ran that damn thing 24-7. kept it at 60 degrees, ice, ice coming off the ceiling. It was so cold. And I didn't give a shit if the doors were open, whatever like that. I ran it all proudly, ran it all the time. So the irony that I was that guy who for sure did all that, you know what I'm saying, and I did it for a very long part of my life where I would, doors would be open. I still run the AC. I didn't care, whatever, to now the shift. And the part is that I'm obviously more financially capable today than I was. You're sold.

Yeah. And so that was the awareness of like, okay, this doesn't make logical sense. Like, I for sure can afford it a lot more than I can afford it at 17. At 17, I probably should have been a little more responsible. But yet, here I am getting pissed off of my wife for a 90 seconds of the door. Dude, yeah, I get that way every now and then the kids will have friends over and they'll sleep, you know, have a sleep over. And I'm like, anything when it comes to sleep and like if I get interrupted or I can, could hear, like, them having a really good time and it's late and it, like, wakes me up

out of bed. Like, I, like, I've, like, I checked myself and I kind of like, okay, you know, don't react, you know, just be cool. But then sometimes you'll get me on a bad day, you know, and I'll come out there, hey, you guys be quiet. Like, lose my mind. You know, I've scared their friends a few times. Next more, I'm like, sorry, guys.

I get a little, you know, crazy when I don't get sleep, you know, and I have to, like, I'll say the most old man thing about me is that I now really prefer shoes that don't require that I tie laces. It's so weird. You're almost, you're almost a velcro. I don't want to have to tie my shoes, dude. Like, if I have shoes, you got to tie, I'm like,

I don't want to wear those. You have like the slip-on ones now. Yeah, I'll wear different ones today because I just want to put my foot in. And the other thing I do now, this is a very old man thing. This is a gym thing. Guys in the gym know this. When I was younger, when I first started working out in gyms, it was a mystery to me. I just didn't understand this.

I go in the locker room and why do the old dudes, why is the last thing you put on your underwear? Why do you put on your socks first? You'll put on your t-shirt. You'll walk around, your shave your face. Put your damn underwear. That's the definition of zero F's, dude. Do you know now? Is that what it?

That's, dude. When I get changed now, I'm like, socks first. Get my clothes out. You're the naked guy. You're the naked guy. And I scratch you. Every once I catch myself, because I'll see a young dude in the corner. And the young dudes, the way they get dressed in the locker room is so funny.

Like, fast. No, no, no. They'll put a towel over. Yeah. And then they'll hide behind, like, the door. Yeah, but, like, put their stay on. I'm like, you know, and I'm like, well, let me put my, I got to put my socks on. I don't want to, like, what if I touch some fungus on the floor?

You become the old naked guy in the, you know what that is? You've been to the proctologist. You're like, everybody's seen everything. Just don't use the hair dryer. No, I don't blow dry myself off. Yet? You're one step away. You don't sit on the bench naked. I see some dudes still do that.

They'll just sit on the bench. Yeah, I don't need any of a gym fungus. Too far, bro. Yeah. I won't sit naked in the sonnet either. I'm cool with that. What about you, Doug? You doing old man stuff yet or why?

I don't know. I'm maybe. I'm grumpy if you wake me up. Very much so. Yeah. But I've been that way for years. Yeah, I've been that way for a long time. You know what else got me like old man?

The squirrels. Oh, yeah. That was definitely old man. Yeah, I'm like a dummy. Yeah, it's like all I talk about with my friends. Like, how do we get? That's what your conversation is. What are your guys messages?

What are you doing about the squirrels? They're getting my fruit. What kind of line of defense do you have set up? Yeah, yeah, well, they're getting my fruit. And so I'm like, taking notes. You got Google searches. Oh, yeah, I got all kinds of Google searches and forums I'm on right now. I want to know how you're just gone.

I can do. I'm like trying to figure it up. Well, I also just make sound now when I get up and sit down. That's been happening for a little while, you know? I remember I used to make. fun of my dad like, what are you doing? Yeah. You just got up.

Why'd you grunt? And now I'm like, I think you have to brace your core. I think it was, yeah. Speaking of like pain and stuff, man, I tell you what, dude. So this is the second time I did Jiu-Jitsu. And I took almost 20 years off. You did it in the morning, too. 6 a.m.

So they have two 6 a.m. classes, which I think are going to work out perfectly. Oh, I thought you were going to be more of like a late on the afternoon. I was going to do the evening. And it depends. I'm trying to be relaxed about it. And they have a lot of classes. But 6 a.m. works really well because. It's before work.

I can shower afterwards at the gym or even go back home and shower. I don't like, here's a deal. I don't like to take up my evening because I like to spend that with my family. Sure. So if I do a 6, you know, PM class, it's like I come home and then the kids are about to get into bed. I mean, that's what keeps me from working out after we podcast sometimes. I'm like, oh, this my time is. And I'm used to working out in the morning.

So it's not too bad. 6 a.m.'s a little early to do, but whatever. So, but it's a great crew. It's actually Jason Kalipa. it does the same time. So what, so... Part of me's like, yeah, part of me's like,

oh, crap. He's got really strong. Bro, he's got chimp genetics. I swear to you. I'm sure his grip is crazy. It's just everything about him. Yeah. If he, if he tried,

because people don't know who he is. I've seen his forearms, dude. People, if you don't know who he is, he was like a CrossFit champion in early days. I watched him when he was 17 or 18 years old. Crushing. Just destroying everybody. Destoring everybody.

In a parking lot, in Milpedus. He doesn't probably even remember this. because we didn't know each other. But I, my buddy was telling me, you got to come see this kid. Like I came down there to watch. This was way back when Crossett was grunge still, right? Not a lot of people knew what it was.

It was still happening in parking lots. And it was super low key. And my buddy was getting into it. And he was just like, you got to see this kid. And he won that little event. He's, I tell you what, dude. And I'm sure he knows this. He has no interest in this because the way he likes to train,

he likes to kind of challenge him. So if he wanted to, if he wanted to, he'd be a pro bodybuilder within a couple years. No problem. He's got those kind of genetics. Like you look at him. Yeah, he's built. Yeah, super just, super nice guy too. Like one of the nicest guys.

But anyway, so he does a 6 am class. So today I went a little longer. I allowed myself to roll more. I'm still kind of easing myself into it. And, you know, I'm moving better than I thought. I'm still not moving great, but better than I thought. But man, right now, dude, I feel like, I don't know. I feel like I just,

uh, just like, fell on the ground 10 times. That's what I feel like. Like I just hurt in areas, dude, that I don't know. My hip flexors,

yeah. Dude, because we played off, I was playing off my back and I just, my hip flexors aren't used to that kind of support. And so I'm just fatigued. It's wild, we'll see what happens.

Is it, uh, is the gym, uh, closer to your house? Yeah, it's pretty close. It's only 10 minutes away.

Oh, so then it's really easy for you, because you go to work out, you drive further. Yep. A lot further. Yeah. So,

I did go to the gym afterwards to use the sauna because then I wanted to kind of... Damn, so you went, did your class, then drove to... Well, it's six am to seven a m. We don't start till nine, so I got time to do both. Wow. Yeah, but I'll probably end up going home in between

and stuff like that. God, you're such an early riser. I go to bed early too, dude. I'm in bed, 9, 9.30. That's it. Is that the latest you stay up is 930? 10 is the latest. I'll typically stay up.

But 930 is you... Now, when you say stay up, does that mean like you're awake and it's 10 and you're in bed and you're always still in bed or do you mean sometimes you even just go to bed at 10? 10 is the latest. Typically that my head will hit the pillow lights off to try to go to sleep. And then are you the same way at home for night as you are when you get on a plane or

you know, as soon as you decide you're going to go to sleep, you just go right to sleep. It depends, dude. It actually depends. It depends on what's on my mind and stuff like that. I can take naps really easy, but sometimes I can go to sleep, no problem. But then I'll be a little restless throughout the night, which is kind of weird. That's happened more as I've gotten older. where I'll just kind of wake up a few times

I used to never do that all the time for me bro when I was younger I used to go to sleep I would close my eyes and then wake up in the morning and it felt like a time skip whoa yeah like in the same position I never have it I mean that's how I feel you are when you get on a plane you're like that you get on a plane and I see you take naps and it's just like

mouth open yeah dude just we haven't even left tarmac this dude is out and then then we land you're like oh just get right up like nothing happened I was a whole hack dude it is a hack it's a super Because I'm like, sleep is like a battle for me. It's like, hey. You've been like that for a long time.

Forever. Forever. My whole life. And it seems to get. Something wrong with your brain. Yeah. It's. I cannot if I, uh, once it gets going, I can't.

Do you sleep good if you get a massage before you go to bed? You get back when my wife used to massage me every night. Yeah. But she, she doesn't do like her massages like she used to do her massages. If she's, okay, she's going to hear this. I'm getting trouble. Why? Well, because she does.

She does. She does. Sure. Should she close? She does one hand in massages now, dude. What do you mean? She's like watches her little movie or show and she massages me with one hand. You know, so it's like, and that sounds really bad.

I know there's a bunch of people would be like, hey, at least you get something. You know what I'm saying? And yes, my wife is that good that one hand is better than no hands. But once you've experienced all of it, you know, it's like this. I bet if you ask her. This is the analogy I give her. I go, I go, this is like, you know how good I am at what I do. It's like we show up to the workout.

I'm like, oh yeah, just go do those three things over there. You know what I'm saying? And that's the effort I put into your workout. It's like that. It's still going to be better than fucking 90% of the people. You know what I'm saying? Like, I could do it like that. But I'm not over there watching your form.

I'm not like telling you everything. Yeah, but I know Katrina, I bet you if you just told her she would do it. If you like, honey, I really need. Yeah, if I schedule one with her, she'll definitely do it. But we have to do that now. Like, I mean, we're busy with a kid. You're just tense. That's got to be what it is then.

Yeah, it's, it is, I don't know if I, because I don't feel tense like this guy is. He's tense. He's like a ball of stress, right? He's just like a big ball of stress that needs that. Yeah. Yeah. I'm like, uh, ideas or thoughts, but not maybe not in your body. It's up in the head.

Yeah. It's all up in the head because even last night, like I actually did fall asleep okay. But then I woke up and then instantly I was thinking of the, I was thinking of the conversation that I had with Kyle at work. And then it just brains going like crazy. Yeah. Have you tried writing them down? Oh, I have to. Yeah.

So I, so that's why, like, if you open my iPhone notes, I've got, at this point in my life, probably millions of pages. Really? Oh, yeah, crazy. You take you an hour to. I'm afraid I might find some, like, like, Sal. No, it's all, it's all. He annoyed me again. Yeah, it's all, it's all business or journaling type stuff, right?

And it's just, I, I have to go get it out of my head because if I don't, it'll spiral out of control and it'll just be more, more and more. and then I start to get paranoid that I'm going to forget that. Because I'm like, oh, that's a really good thing. Or that's a good point. Or, oh, I do need to write that. And then if I don't get up and do it, then I'll sit there and I'll go like, I'm going to forget this tomorrow. And if I forget that. So then I have to get up.

That's crazy. I have to write it. And it's been like that since you were a kid. Yeah. I mean, it's gotten worse. I've gotten older because as the stakes are higher, you know, as a kid, it was probably more, you know, playful, thinking about the day, fun shit. I used to as a kid.

to literally, up until up until I would say my 30s, I could literally, there's no sleep prep, it didn't matter. I could have an energy drink. I just, as soon as I hit the pillow, I'm out, and then wake up in the morning

and I woke up like lightning. I'd wake up ready to rock and roll. Now it's a little bit of a little bit of a struggle. Now it's a little bit of a struggle. But back in the day, it was like. I mean, I really have to take, that's why I mean, I'm passionate about the stuff

that we talk about on the show because it does make a difference when I actually when you guys first met me I was like that I'm ready to piss you guys off yeah that was only 10 years ago yeah you play music and I'd wake up and just yeah ready like that's before I knew you guys way too alert that's before that's before I knew you guys well enough yeah and I thought you guys would think it was then you finally realize you need like three coffees in before we yeah because all three of us are like yes the three of us are slow we must have I don't remember where we were I know exactly where we were We were at that stupid house where we did Maps White, where we thought it would be funny,

where we did the old open. Yeah, so it was like one of the first times we all spent the night somewhere. It was an Airbnb. And I woke up at six like I always do. Six or five. Ready to rock and roll. And I put on. Rage against the machine.

Hell loud. And you guys came out and nobody said anything. Nobody thought it was funny. Nobody, you guys all looked at me. Definitely didn't think he was funny. He was just all angry. Nobody looked at me. I was, oh, no, dude.

You thought you were being cute and playful. They're going to kick me out of my pump. Yeah. Justin and I are very similar in the same. sense where we like we like it freezing cold i want a slow wake up i need to be completely finished with my coffee before you can start to really talk to me like that my wife knows that like it's just don't ask me any serious questions about the day any of stuff until i've had my cup of coffee i'm fully awake and then it's like then you can lay it on me but yeah and it's tough because all the best

ideas are at night i'm the same way as you with that like it's just like man like i wish it was like a morning, like, boom, like lightning when I get up. But my mom was like that too. She was like super grouch in the morning. I couldn't even like approach her. It's funny. Yeah. That's my wife. She doesn't wake up. My wife does not wake up well. She wakes up. Yeah. Hard. Now, Doug doesn't need coffee in the morning. You're not a coffee person in the morning. But you are, you can sleep in though. I can sleep in. For sure. Yeah. He can't. He can sleep in the moat. When we go places, I'm always, I'm always impressed with. Where's Doug? He's still, he's like 10. He's like, what is he a teenager?

Well, that might be a little stretch there. Oh, I think he's, I think he's seven to ten before a truckie. I've been a couple times. Well, maybe if it's on vacation, yeah. Yeah, oh, yeah. On vacation. Yeah, yeah. Teenage.

Not on a work day, of course. So Doug knows this because he has a, well, she's not a teenager anymore, but I don't know if you remember, it was Bree like this when she was a teenager. They could sleep. Yeah, yeah. She never was a sleeper like that. Really? Never.

So my niece. I was like that as a teenager. As a teenager, I could, I could sleep until noon. Bro, that's my niece and my daughter, my daughter can stay. stay 11, my niece could stay in bed until like two. Yeah. Come out of, I'm like, what happened? Now, do you think what that is?

This is what I think when I think back to like my behaviors around sleep was that you probably so many days went on four hours of sleep, but you didn't feel like, when we go on four hours of sleep, like you feel it. I, exactly. Like I feel it. Where I felt like when I was 16, I could go on four hours of sleep and I didn't feel bad, but my body told me on Saturday. And then I sleep till noon or one, right?

So I think that's what that was. Part of the is they go to bed late. But I've actually seen, too, where they go to bed not too late. So they'll go to bed at, you know, 11 or midnight, but they won't come out of bed till one. Yeah. That's 13 hours. Yeah. That's a lot of sleep, dude.

And it's, and sometimes it's waking them up. But that's what I mean. Like, I think, sometimes I think that's like accumulated from the week of not lots of sleep. And you just don't have the same. Well, aside from infants and toddlers, I believe teenage girls require the most. Yeah. I think they recommend nine hours of sleep. Yeah, I think so.

For teenage girls. Yeah, and I'm always, like, conflict with that because my parents used to just like, oh, get off. You're wasted a day. You know, and then I'm always like, um, every time I've, I've let them kind of sleep, they're like in this weird growth phase. Yeah. And I realize that later.

And then it's like a couple days later, like, oh, my God, you grew like an inch. Yeah. And it's like, I'm wondering if. Do you guys, does that, to that point, does that, so this is very, this is, we, we, Katrina and I, I mean, see this in Max. and I remember we we don't really pay attention more but I believe it the app still goes even to the AGS now Jessica and you guys use the app that tells you all those

What are they called? Yeah the Leaps. Is it Leaps? Yeah, yeah, the Leaps that they have. And man, those things, that app was, for us, it was, I mean, some people might say it's nothing, they didn't help with. No, it's good because you think your kids just acting like a jerk. Yeah, ours were like really spot.

Very, very funny. Anytime Max was just even slightly off. Katrina and I remember sometimes would be like, man, he's just, you must be going through a leap. And then we go look it up and like, oh, wow, this is, he's right on schedule for this leap right now. And they always send the last one or two weeks. And then he's right back to normal and be fine. And so I love that app.

It felt, I felt like it gave us a lot more patience and understanding. And so it's like, oh, he's kind of going through some of that. Be a little more patient with them. He'll get through this phase and sure, shit, he would within a week or two like that. Do you, does that continue on? Like, do you think that is happening at 12, 13, 13, I don't know if they're saying. I didn't cross-check that, but I would be interested to see it

because I feel like it definitely is a phase. For sure. It would make sense. Like, why would they stop it all of a sudden? They've been doing it for seven years or all of a sudden they stop at an hour. If I'm not mistaken, I believe the leaps are fewer and further between, but they still have them versus when they're real little. When they're real little, the brain is less.

It's pruding neurons like... Yeah, yeah. It's happening on a monthly basis. Well, you know this. You have a three-year-old, and within a week, they're a different, They speak totally differently. Like, where did you learn all these words? Yeah, in a few weeks, it's crazy.

Yeah. When I was a, shit, when I was a teenager, my, no way did my dad let me sleep in on the weekend? No way. I know, when I wake up my daughter. They find work for you to do, even if there is none. Dude, when I wake up my daughter and my niece, I'm like, kind and gentle. Yeah. I'd knock a little bit.

Yeah. Hey, hey, it's time to get up, okay. All right. I'll come check on you. That's how we wake him up. Yeah. My dad, he blasted the door open. Ripped the sheets off, dude.

He blasted the door. open. Samadol, come mow the lawn and you walk out. Okay. Blinds, you know, light, you know, light, push up. I was like, ah. There was no gentleness whatsoever, dude.

Dude, it was brutal. He just opened the door. I could be naked in here, dude. Calm down. That's happened. Yeah. We don't need to revisit that story. You didn't get caught, did you?

Like that? No, I told this story. I don't know. No, I don't remember that. Is your mom? Mom. Oh, God. Yeah, yeah, yeah.

Yeah, dude. He was 24. Yeah. I made a little accident. Scarred for life. Doug, I want to ask you, yesterday you had lunch. You were eating lunch.

Everybody was talking about how good it looked. It was, you made a stew. Yeah, beef stew. With the Chuck roast from Butcher Box? Yes, I had it today, too. What's the, what's the recipe? So this is a recipe I kind of, made up. I don't know if there's a better way to do it, but I use the instapot. And I take the

chuck roast from butcher box. I salted a bit. Just salt. That's the only seasoning. Then I put it on a saute mode in the in the instapot. I brown it on both sides. And then I put in probably a half inch to maybe three quarters of an inch of water. I also put some chopped onions in there as well. And I do it for about 40 minutes on the pressure mode. And then I take it. And then I take that out, release the pressure, take it out, I take the meat out. By that time, it's like super, you know, soft. And I take most of the liquid out. And then I put in my potatoes and my carrots for about 10 to 12 more minutes. Again, in the pressure mode. And with just a little bit of liquid in there. Just a little bit of liquid in there. And what I do with the other liquid is I take it and I put in

some, some salt to taste and also some type of a starch to thicken it. And then after the potatoes and carrots are done. I just combine everything. I chop up the meat first, so it's bite-sized. Combine everything. And there you go. That's it. So it's quick and dirty. For a starch, are you using like a rice or a flour?

You can use, like, a corn starch. I sometimes use tapioca starch. And the potatoes are in there. Yeah. So Chuck roast, and that's, how big is the Chuck roast from Butcherbox? I think it's two pounds. I'm guessing two pounds.

So you got yourself a good, like, four meals. Yeah, three meals. Three meals in that. Wow, that's great. And it looks good. It looks so good. It looked really good. It's super hearty.

I'll tell you something else. I've done it like a month ago. I did it again and I took it and I left some of the, you know, the sauce. It's basically a gravy. I left it out and I kind of really chopped it up and I put it in a pan and made like a hash. Oh. It was super tasty. Oh, that sounds really good.

So I didn't tell you yet. I signed you up though with me. Katrina was asking, so we're, we're going to hope. when all the trainers come in for the event. Yeah. So we'll have, what, I don't know, with 27, 28 trainers, and we're going to have them over at my place. Oh, nice.

And Katrina was asking me about catering and also that. And I said, oh, we'll save the money. I said, maybe Doug and I will cook for everybody. Wow. And so. Last time Doug did that. What did you do? Well, yeah.

I experimented on everybody. Yeah, he went a little crazy, but trying something new. Maybe you shouldn't try something new. No, I'm not going to try. I wouldn't try something new this time, no. Yeah. Oh, you guys are good. You don't want me cooking.

It's going to be like, yeah. Yeah, last time I went for all the exotic chicken parts. Yeah. Yeah, the Japanese grill. I was going to keep it. I was going to keep it easy with some tri-tip or something like that. That's just a bunch of those that we can cook and we can do some sides and something like that for everybody. I want to know whose note it is on there about eating booty.

What is that? Is that who is that? I read this thing. Is that what I think it is? I read a thing that, that they, back in the days, they said it was. They said it was medicinal. What? Yeah, they said that,

they said that eating booty was... That's what Doug says all the time. That was medicinal. Let's see if I'm going to find... Where was that? I don't know if it's going to pop up in my feet anymore. I should have... Did you lose it?

I did. Oh, God, Adam. It was so terrible, bro. I think you made that up. No, I did it. I swear it was... Trying to sell us to... No, no.

You're trying to convince Justin again. No, they had, like, all this... There it is. He found it. Oh, you found it. Doug, read that to us. Yes, there you go. See if I can get this. That's the one.

Beauty was medicinal and ancient civilizations. What? Yes. Like, what a misleading title? Oh, come on, read it. Okay, so, according to this, researchers at the University of Cambridge discovered records describing

the consumption of recovered treasured ship provisions. Booty. That type of booty. Pirates booty. Commonly referred to as booty. for their perceived health benefits during periods of famine and disease. Well, yeah, if you're starving, yes. I'm like they're ahead of the curve, you know,

like you're eating somebody else's bacteria. No, not like that. Come on. And here I thought Justin would be so healthy, but this is not... You're doing it wrong, Justin. You got to read the study. I read different stuff. Hey, click on the comments.

This is how you get things to go viral. Yeah. Because they... I mean, it got me. Just so you know that they were distributing preserve fruit, spices, honey, and milk. medicinal herbs recovered from captured cargo vessels. So that's the booty we're discussing here.

So booty was slaying for pirate treasure? Yes. It's for your bounty, the things that you capture, the things that you, like, this is our booty, you know? Like, have you ever heard that Beasty Boy song? Yeah, I'm not logged in. So let me get onto another browser here and I'll read the comments for you. Yes, of course, see, look how many comments.

That's brilliant. It is pretty funny. That's brilliant. You've got to think of ways a post like that, Oh, I mean, the post they did this morning was hilarious. I had never seen that. Danny did this post where she went around interviewed, interviewed everybody on the staff. Ask questions like, what age did you ride a bike?

What's your favorite fruit? And so she interviewed all these people asking very basic questions. But then when she made the clip, she changed the questions. So she was like, when did you start hard drugs? Yeah, yeah, yeah. What was the last thing you stole? You know? Dirty.

Yeah. What do you say there, Doug? Oh, man. I want to read the comments, I guarantee everybody's like. Yeah, so no wonder I'm as healthy as F. Let me heal you. Oh, I'll leave you. It's some creeped dude.

They're kind of all kind of similar here. Sometimes the comments is the best part. Oh, yeah, half the time. Yeah, the name of the Instagram account is Lost My Daddy. So you can see where it's. Yeah. Well, dude, do you guys hear about the Mexican vigilante? No.

Is this the Batman? Yes. I saw this. Did you see this at him? It's a Mexican Batman. So there's been these thieves. And these motorcycle thieves? Yeah, but look up the picture they put.

And, uh, dude, they literally, this guy literally took duct tape and duct taped them to, like, street lights. And, and just left them there from cops. Oh, there is. Dude, look at that. Oh, my God, bro. He captures people. He duct tapes them to streetlights. He just ducts tapes them right next to the bike.

No. He writes on their head forehead as well. No way. So the cops come pick them up. Yeah. He's a mess. And so he's capturing people that steal motorcycles? Yeah.

Wow. Just crime fighting. Now, you got to be, first of all. It's pretty strong to hold somebody. Yeah, how do you get two dudes to stay still so you can duct tape? Yeah, this is. Some of these look like kids, but this isn't staged, is it? I mean, everything I read now is.

I know. I hope it's not. because this is super cool if it's true. How do you get him in position to duct tape him? That's what I mean. Is it like it's like... Did ever tell you the time I duct tape my brother's hands to his face? Did ever tell you guys about this?

You duct tape his hands? His hands? Yeah, dude. It was one of the worst things he ever did. My parents weren't home. I was babysitting or whatever. How old was he? We were kids, dude.

So I was young. He was really young. Like how young? Like six? Maybe. Oh, my God. We were little. And hold on.

I didn't think... I didn't think it was... through. And I'm like, oh, it would be funny. You rip off half his hair. Yeah. Yeah, dude. I told them, because you know, remember in Hold Malone when he does this to his face? Yeah. So I'm like, oh my God, do that. And I'm going to tape your hands to your face. So I did. And we were both laughing. And then when it came time to take it off, we didn't take it out. We couldn't take it off. Because it got stuck to his hair. Yeah, I had to like, yeah, I had to like cut his hair. And then I made him

promised not to tell my mom. And so just here you go, ready for another bad decision? or grow patches. No. So the only way I could make him was a six-year-old. He's probably six or eight. The way I made him promise was I told him I'd give him my pocket knife.

So I give my six-year-old brother two pocket knives. It's like one bad decision. Man, you know what? That makes me want to look back and see if my prank was inspired by Home Alone. I could probably go back and look at the date

and then when Home Alone, look at what year Home Alone won was released. I want to say 92. I don't know what gave me the idea, but now that you bring that up, you remember the part in Home Alone, where he takes the hot thing and he heats it on the doorknors. 1990.

1990, wow. So 1990 puts me, yeah, that's where I would be. Yeah, that would work. If you got a hot iron. That's probably what gave me that. So I remember I tell the story where I put the quarters on that. We had one of those woodboring stoves. And I put quarters on it.

And I got them hot. Then I knocked them off and then told my sister, I'd taken him for her, took them from her. So I had to pick them up. Yeah, from her piggy bank. Hey, I took your quarters. You know, and I had knocked them off the thing before. And she came and picked them up. burn the shit out of her hands.

Oh. Just stupid kids shit. You know what I'm saying? But that, I mean, I'm probably what? At that, so it's 90, you said. So I'm nine years old. You're, oh, yeah. Yeah, yeah, I'm nine.

She's eight. She's at seven? Eight. She's a little kid. She's a year younger of me. So, yeah. So, I, well, this is worse than all this. But, um, it wasn't me.

Yeah. No, that's not me. I'm not an admitting. He's like, like, stab this one kid. This is a news thing. It's not me. I drowned his poison. No, it was this lady who caught her man cheating.

And so the middle of the night, I guess, well, she fed him X-Lax, a bunch of X-Lax. I heard about this. And then literally, like, glued his butt cheeks together. Yeah, dude, she's greek. Super-glued his butt cheeks together, gave him a bunch of X-Lat. No way. That is awesome. That was real?

This is what I read. I know, please fact check it. Super glues. That one I was rolling. I was like, oh my God, what a move. Yeah, no, I read this. If that is true, that is epic. You just got to type in super glues.

Gorilla glue. It's a sentence. Okay, there's no credible news according to this. Wow. Okay, maybe it was fake. Someone should do it, though. Hey, somebody actually, a woman. actually did cut off her husband's

penis. That happened. Lorraine Bobbitt. And he made a lot of money in porn. And he did. He did. Yeah, don't you remember? Did he make a lot of money? Oh, bro, he made big money.

Really? He wrote a book. He was in porn. Oh, yeah. I guess there's a lot of people curious. Oh, yeah. Look up how much Jane. Lorraine Bobbitt.

What was her husband's name was John Bobbitt? Was it John Bobbitt? Yeah, I believe so. Yeah. He was John Bobbitt. Okay, actually, actually, the woman did super glue. her husband's butt cheeks together.

But I don't think the ex-lax was part of the story. So that was added on for dramatic effect. Oh, that added drama. Yeah, that is a move. That would be a move. That's like a prank, though. That's almost like a prank. That might actually really injure you, right?

If it's like a backflow like that. Well, you know what? No, the worst part is it still would get out. It would still get out, bro. It would be like scoring out. Yeah, they'd be like, shoot you in. It would be like a stream. Yes, dude.

Oh, God. So it was John Bobbitt. Yeah, it was John Bobbitt. And what's crazy about the story, because we probably have people never heard of the story, is that the police went back and found, because she cut it off, drove off with it and threw it out the window. Yeah, it was like in the center divide or something. And they went and found it and were able to reattach it. Yes. Crazy.

Which is crazy. And then he became super famous. Western medicine. He was in porn. He wrote a book. Yeah. What's the name of the book? I don't know.

Not the man I used to be. Was that song about him? Not the man he used to be. Yeah. You heard that King Missile song? No. The detachable penis. Yes.

I wonder if it was inspired. I wonder. Yeah, look up John Bobbitt. I want to see if he actually... See his net worth. Yeah. What do you actually do? Because he...

Forever scarred. Forever scarred. Nobody felt bad for him. That's the crazy part. Yeah. Well, especially considering that he made out financially. Yeah. But why did she cut it off?

He did something back. He cheated. No, I think he raped. I think he forced himself on his wife. No, I think he cheated. I thought she was just crazy. No. Just because?

No, look, following years of alleged physical, emotional, and sexual abuse. Oh, okay. Yeah, so he was a really bad guy. Oh, so he came home drunk and he forced himself on her. Okay. Then he fell asleep. So then she feared for her life and she cut. Well, I guess that's why nobody was crying for him.

Yeah, so nobody felt bad for the guy because he was, you know. And she got temporary insanity, so she got some probably light sentence for that, for sure. That's kind of crazy. That is, the whole thing's wild. I can't believe that happened. I wanted to know what the financial aftermath, though, of everything. I think, I think he, I believe he became a porn star for a while. I knew he did something like that. Yeah, yeah. I think he did. And then I know he did the book. I think he did, financially, I think he made out out of the whole thing. Wow. I mean, I don't know how. She probably never remarried. I'm pretty sure. No, dude. No, dude. Yeah, that would be... Yeah, so he was in...

No, he did not. He told films, and he toured as a knife thrower. Hey, he did not. A knife thrower. Hey, bro, that's how you take lemon and make lemonade, dog. Oh, wow. Wow. He took on various jobs in construction.

The adult film. What are the names called? I want to see the name. There's no way she had a relationship. Franken penis was one of his movies. Frankenus? John Wayne Bobbitt Uncett. Cut.

Oh. Wow. There you go, everybody. Now you know. Circumcision's gone wrong. Is he well off, though? Or are these, these were just whack? I mean, I'll...

Was he young? It was only 25. I didn't know he's that young. I thought he was older. Oh. Oh, I didn't know that. Yeah. We were young when that happened.

I was a kid. That was, like, way too much news for a kid. Yeah, that was a lot to take it. Were we that young? Yes, dude. That happened in the 80s. Right? Or 90s.

No, it was 90s. We were still kids. 94. We were teenagers. He did make a lot of money. He did, right? He did not make a lot. Oh, he did not. No.

His films were successful, however, it went to pay off medical and legal expenses. $300,000 worth. So he didn't even make that much money. Yeah. Well, this was a long time ago, too. Typical children's vitamins are basically candy in disguise. Haya is made with no sugar, and they're not gummy candy. They're filled with the best nutrients that fill the most common gaps in children's nutrition.

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That's H-I-A-Halth. com slash mind-pump. That link will get you 50% off. Back to the show. Our first caller is Kyle from California. What's up, Kyle? What's happening, Kyle? Nice to meet you guys.

How's it going? Good, dude. How can we help you? So I'll just read off my question so I don't ramble on. First off, thanks for all you guys do and taking my question. So I currently eat 3,000 calories a day with about 50% carbs, 20, 25% fat and 25 to 30% protein, always getting at least a pound for body weight. I would like to gain minimal body fat, but put on size and strength.

Am I eating enough to do so? Just to give a little bit more background, when I put my info into a calculator, it can be confusing at times because I'm not sure if I should count like low intensity walking as exercise time. And some calculators vary between like a few hundred calories. I think my maintenance is around 2,800. Over the last year, I've had a very slow strength gains. I was running twice a week to train for a half marathon,

so that may have been contributing to that. Recently, I cut down to only incline walking for 30 minutes, about three times a week. I train upper body and lower body twice a week. I work a desk job, but I do get 15,000 steps a day. I also did a Dexter scan about a month ago and was at 10.5% body fat. Throughout childhood, I was a little bit on the heavier side up until recently. So it does make me a little bit nervous to kind of go on a bulk.

I weighed 235 at 5 foot 11 a couple years ago. I now weigh 175 pounds. And over the last year, I've stayed at about 175. One last note, I am married and have a one-year-old at home. So like my sleep situation isn't the greatest. I usually get six and a half hours of sleep. So I know that can be improved. So we have an incredible goal calculator, but I would say you have enough data that I wouldn't

even worry. I wouldn't use it. It's pretty easy. You've already tracked enough and been consistent and know your numbers, that that will be a better way to figure out where your calories than trying to input it in some generic calculator. Even a good one like we have. We have a great calculator that we have online for free.

Maps Macro.com. Is that how it is? And I still would tell you, you've got enough data right now. that we could guesstimate off of what you're doing, what we should do from there versus inputting a bunch of stuff, oh, I walk this days and oh, this is how many steps I take and on this age, what should I do? Your information is far more accurate than what that's going to be.

A couple things, this is going to be really easy. The challenge will be following the advice. But the answer is very simple. It's quite clear. So it's a couple things. One, for most men trying to build muscle and strength at 10% body fat is very difficult. So a good body fat percentage that's lean where you can build typically is around 12 to 15%

for most guys. Now that doesn't mean everybody's like that. But for most guys trying to stay at 10 while trying to build, you end up kind of in this like stalemate where nothing really happens. The other thing is your sleep is not that great and you're doing a lot of activity. So this is very simple. And I think if you follow what I'm going to say, you're going to see really, really good muscle gain. I would bump your calories 500 and I'd reduce the amount, the amount of exercise that you do.

I think the four days a week in the gym lifting at six and a half hours of sleep at night is too much. I think if you back down to about three days a week, bumped your calories, 500. So did three full body workouts, 500 calorie bump. I think you'd probably gain four to five pounds of lean body mass pretty quickly. And you'd feel better. And the good news is because you're already so lean and to Sal's point that you just, you'll build easier in that kind of 12 to 15% range, you could even be a little more aggressive with the 500 calories.

Yeah, I'm giving you a real conservative. Yeah, that's like a conservative. Like you could easily go 500 to 1,000 and, you know, maybe the first month or so you put on some body fat, but quickly the muscle will catch up and then it'll be muscle from that point on. What you should notice from what I'm saying is strength gains, libido increase and increase in energy, and you should notice that by week two.

So you'll know if it's working pretty quickly. The first couple of months, though, I should expect some body fat to go on. You know what's funny? Possibly. Yeah, you know what's crazy about this, Kyle? If you're testing yourself meticulously on a dexia, I don't think that'll help you.

I think you'll look just as lean. Yeah. Yeah, I think you're going to build muscle and you'll look just as lean if not leaner. It's a really interesting thing that muscle does to the body the way it looks. Yeah, you'll feel good. The good news is you won't go put on 5% body. No. With those numbers, 500,000 calories, how you're training, what you're doing. Maybe, maybe you go up a percent or two, but you're going to feel good, you'll look good,

you'll be eating way more. And eventually what will happen is that muscle, then we'll speed the metabolism and you'll probably lean back out a little bit. So it'd be like full body, Monday, Wednesday, Friday type of routine, one exercise per breakfast. body part. Keep the intensity, you know, moderate high. Don't go to failure. Bump your calories. Watch what happens. Are you doing your own program right now? I'm just doing my own program right now. I do like two days upper body, two days over body. I've never done full body, but I am like open to it. But I've never trained that way. Yeah, I would love to see you on anabolic. Or 40 plus. 40 plus is full body, right? Is that a full body three day a week routine?

Yeah. Let's do 40 plus. I like 40 plus for you. I'm going to send that to you. Okay, thanks, guys. Yep, follow that. Bump the calories 500. By week two, you should notice like, whoa, I'm like stronger and energy and everything feels good. And you'll see some muscle gain. And stay the course for a solid 60 days.

And 60 days, you're going to really. I predict the good between three to five pounds of lean body mass, just doing that. For cardio, should I just keep it the incline walking three or four times a week? Yeah, I like that. Yeah, I like that. Okay. Yeah, sounds good. Yeah.

Right on. Thanks a lot. Nice to me, too. Yeah, yeah. You too, man. good luck thanks yeah that's it

so I of course you know he used to be overweight so he's afraid of gaining body fat but I mean listen listen for most most dudes trying to build you know 10% or lower

like you're not it's not gonna happen especially when you are trying to keep it that way because then the psychological part of like you know he has a day where let's say he eats 4,000 or 45% and he feels a little

fluffier water retention and then he freaks out and then goes the other way. And it's just like, no, you didn't get fat, bro. One day of eating 1,500 extra calories didn't make you fat. It's just, you're going to feel that sometimes. And so just stay the course. You'll be fine. And he'll be good. Our next caller is Heather from Minnesota. Hi, Heather. How are you? Hi. How are you? Good. How are you doing? Well, greetings from Duluth, Minnesota, hugs. Okay. There must be a sports team or something. I don't know what that is. No. It's so good to see you. And thank you so much for taking

my call. I really appreciate it. Yeah. Thanks for calling in. How can we help you? Yeah. So I thought I would just read the email that I had submitted, but I added a little flavor to it, a little bit more context, hopefully. So I'm a 50-year-old ultramarathon runner, training for a 100-mile race in September. I also have a goal of competing in the Iditarod Trail

Invitational 350 on foot. It is a human-powered winter race that starts in Anchorage, Alaska, and finishes in McGrath about 350 miles later. I've been running marathons for about 20 years and ultra-marathons for about 10 years. I have the running and recovered dialed in. Strength training, not so much. I am currently in a race training block and I lift two days per week. I have been following a modified starting strength program that I don't think Rip would approve for about a year or two and it leaves my legs feeling pretty heavy on long runs. I left for about 60 or 90 minutes per session. And up until June, my working lifts were a 225 pound deadlift, a 200 pound squat, and

105 pound overhead press. Historically, I build up to these numbers, race, and then reduce the race, the numbers afterwards. I feel like I could squat 160, deadlift 180, and press 80 in my sleep. For the month of June here, I have dropped the deadlift, and I just set my squat at 165 and overhead press at 90, added some Bulgarian split squats and some other single leg and single arm work, and I have not added on any weight in my legs feel better. Summer racing on trails and winter racing on snow are vastly different, as you can imagine. A summer race training block looks like this. I lift on Mondays, easy run on Tuesdays, hills are sprints on Wednesdays, lift on Thursdays. Fridays are dealers choice, yoga, hike, or just rest. I just listen to my body and Saturdays

and Sundays are long runs. I run almost exclusively on trails or dirt. Summer Heather really struggles with the starting strength program and my legs feel really heavy. Winter racing looks pretty similar except for my long runs. I'm pulling a tire or a sled. they do fine with starting strength programming because I don't need to be faster and nimble. My last winter race was in January and it was 135 miles and minus 20 degrees. I have gained about 15 pounds over the last year mostly in my thighs and glutes. My running shorts are tighter in the seat and the thighs, but not so much in the waist. I really don't want to buy new running shorts and go from a medium to a large.

And I think that starting strength is giving me thick thighs and a wider butt. could be diet, but I would expect my belly to be fluffier if that were the case. With all that in mind, I was hoping for some programs suggestions that were better suited to alter marathon training for the winter, summer, and then in the off season. If these shorts could also help, these programs could also help lean out my thighs and seat, great, I can't afford to buy all new Biori shorts. See, I added your sponsor. I love their shorts.

Thank you. So I'd love to be pointed. the right direction for a strength plan. I've peaked at all of the mind pump training programs, and they all look like a lot of fun, and I wish I could do them all. But I am a trail runner. So I don't know which one's best based on my running activity level. And thanks for considering. Yeah, this is actually pretty easy. Too much lifting, not enough calories is what's going on right now. So Heather, the thing. So that's what's going on right now. Yeah, one of the characteristics, like the core characteristics of somebody that is successful at the kind of competitions

that you're successful at, ultra marathons, you know, you want to do an itirot, which is insane, you know, and you've been doing this kind of training for a long time, is that you're really good at not listening to your body. That's actually what you can shut it off. You have to be able to do that. You know what I'm talking about. You're laughing because, you know, in order to do what you do, you have to be able to ignore your body's signals. So you need to know that about yourself because I did hear you, you know, say, I listen to

my body. You don't when it comes to training, which is why you can do what you do. So you're going to have to follow something that's going to feel way too little. It's going to feel way too easy for you. And you have to ignore your normal training gear, which is go. Two days a week for an hour to 90 minutes, way too much with everything you're doing. Way too much. But you do a good job of surviving, which is why you're able to continue to do it. But if you really want to improve, which is what it sounds like you want to do, we got to cut it way down, like not like a little bit, like a lot. Yeah. Okay. So it's going to look more like this. In combination too, she didn't say it, but I see in the email, 1,700 to 2,200 calories to somebody who's

Well, sure, but I feel like I just, I honestly, I don't have the bandwidth count calories. And that's just a real big guess. I really, I don't. Um, okay. Okay. I really, I don't. Um, Okay. I don't have the bandwidth. I've tried. I found like an app where you just take a picture of your food and then it, you know, counts the calories and proteins and macros, but I'm looking at them like, that's not accurate. So I just, I don't. I don't have the bandwidth for it. So if you don't, the one thing I would want you to do that's not a lot is to just track your protein. Because the amount of training that you're doing, you're going to want to hit your protein intake consistently for recovery reasons. Probably 150 grams a day. Yeah. And so we keep it simple like that. In fact, you're training so much and moving so much. I'm not really worried if you're up or down three, 500 calories for the day.

So I don't need you to track that diligently. But I would want you to know that you are consistently hitting your protein intake because the amount of training you're doing on your body, you need the repair and recovery. And this is huge. And probably playing a factor in why you feel the way you do with your legs is because not only are you a bit over-trained, but you may be also. consistently under eating protein intake, which will also play a factor in that. Yeah.

I know that I do, I, um, I eat the same meals on repeat during the, the work week and then on the weekend. So between breakfast and lunch, I know that I get 100 calories in by the time I finished my lunch, or excuse me, 100 grams of protein by the time that I finished with my lunch, because I'm just eating the same things, you know, over and over again. So I don't have to really pay attention to it. And then whatever I get beyond. on 100 is just like, you know, dinner time and a snack or whatever.

Yeah, good. I would go 150, this would be my target. 150. Yeah. And then you're, I'm assuming you eat and you feed yourself based on performance. So you kind of have a good idea of like, oh, I got to eat a little more of this to give myself a little more stamina. Is that how you kind of feed yourself?

I do. And I, I'm definitely, I'll have like a first breakfast and a second breakfast, like a Hobbit. So I'll do that. Like if I, like a long run before I run in the morning, I'll have, you know, something like an overnight oats with protein powder mixed in and some blueberries. And then when I get done running, I'll have a big pile of eggs and some cottage cheese and maybe a protein shape. Okay. So I'm going to give you a program and I'm going to have you modify it. If you, if you promised me to try it. Yes, I would. I would love it. It's going to be way less than what are used to.

Okay. I think you're going to hate it. But once you see the performance. Does it have overhead press in it? Because I love overhead process. It's my favorite love. Yeah, yeah. Of course it's going to have that.

But you're going to hate it until you start to feel your performance improvements. And you'll notice that by week two or three. So I'm going to send you MAPS 15 performance. And I want you to follow it three days a week. Okay. So the program is five or six days a week. So the way you're going to follow it is you're going to do workout one, one day, take a day off, workout two, the second day.

take a day off, workout three, wait to the next week, and just follow the sequence. So you're going to be behind. Just going to space it out. You're going to space it out. So you're going to be behind on the program. So on the programming. So it's three days a week. Follow the workouts in order.

Try and take a day off in between. And I think that'll be perfect for you. Just enough to stimulate the most. That's right. That's right. Awesome. Yeah. Between that and being really consistent with the protein, you're going to do really well.

Okay. Yep. You'll do really well. Excellent. I'm so excited. Yeah. You want to get back on with, In 60 days, I'd love to hear back from you.

I have a race in September. It's a trail race from Two Arbores, Minnesota, up to Lutz in Minnesota. I'm not trail racing. It's very technical. It's going to be one of those really just grinded out races. So I would love to be back on and hopefully with my finisher medal. Yeah, all right, let's do it. We'll have you back on, Heather.

Okay. Thank you so much. All right, Heather. Good luck. Take care. Bye-bye. I always love talking to people who do that kind of training. or competition, and then they'll say things like,

well, I really listen to my lot. The reason why you're so good at it is because you know how to not listen. Because you get it in Norah for about 80 miles. Shut the noise off. Your signals are all over the place. Pain, what? Let's turn that down. I mean, she's doing a routine.

She's doing a strength training routine that for most 50-year-old women would be all their exercise. They would just walk and do that and it would be plenty. But she's doing that on top of incredible amounts of exercise and activity. Australia is normally pretty good.

It's just, yeah, in that setting, it's just way too much. No, no, I've trained athletes like this in the past, and I remember learning this lesson the first time. I had to scale back so much. I remember questioning myself, like, is this really all we're going to do? But I'm like, if they're not performing better,

then it's got to be that. Yeah, it's not helpful. Our next caller is Jake from New Jersey. Jake, welcome back. What's happening, man. Hey, thanks for having me back. How you doing, man? Give us an update.

So I recall them probably, 16-ish months ago. I had a really bad chiropractic injury that I was trying to work through. When you guys told me to run symmetry like three times through,

completely fixed everything. I'm like amazed. My whole life is back to normal. It's crazy. Wonderful. So since then, I was like, all right, these guys know what they're talking about. I'm just going to buy in completely join the Colt.

Welcome. Drink the Kool-Aid. I just started eating and eating and eating and and switched to Maps 15. So I've done Maps 15 performance, performance advance, 15 strong, and I just started power with this week. Since I switched to 15 and eaten, but I'm 18 pounds of lean mass.

Yes. In the past 16 months. Yes. So basically what I'm asking is kind of what's next and how to prioritize the family life with one kid. I have a baby, baby on the way. I'm wondering if like sometimes I don't hit all four days or all my map's 15 days. Is that too low of volume? Nope.

Nope. You're good, bro. You're good. First off. Yeah. First off. Sorry, I'm baby watch. No, you do it, man.

Congratulations, by the way. Thanks. Listen, first off, you crushed. Yeah. You did a great job. 18 pounds of muscle. No more pain. No more of those weird issues that you had.

I believe I remember you from before. And you almost thought there were some nerve-related issues, but it seems like everything is a lot is back to normal. Yeah, like, I was scared. I wasn't even going to be able to, like, pick up my song. Like. No, phenomenal, dude. Yeah.

So here's the beauty of strength training. The amount of volume requires. required to build muscle is significantly more than what is required to keep it. And so going through this phase of life, here's what you're going to notice. You can train way less. You're not going to shrink. You'll maintain just fine. Yep.

And then when you get back to it, you start seeing great results again. So you're in a great place. And as a father, let your weeks ebb and flow. You know, there's obviously, I'm sure you have no, there's nights when you don't get the best to sleep and you're busy and you're doing dad all day long. And, you know, that's a day maybe you miss. And then another day where you got great sleep and you got some free time, like, that's your day you lift. And you'll be fine, bro.

You'll be just fine. Yeah, you'll be just fine. The amount of volume you need to maintain what you've already built. Super low. Very, very low. In comparison. Very, very low. And so all the data supports that, by the way.

And that's kind of how this is kind of how I treat fatherhood right now. There's moments where I have a little sprint or two, three weeks. I'm really on it. Diled. Diled. I'm hitting it. I'm pushing them doing good. And then other weeks, I'm super cruising for a week or two or what I like that

because other priorities because parenting and that stuff is more important to me. So that's where you're at, dog. It's a great place. And just keep the calories higher, like where I've been at, I guess. Yeah, totally. I think you're fine, dude, because you're lean, you're healthy, you're fit. I don't think of- Yeah, that's what matters.

And I guess, you know, you've probably heard me say on the podcast, you know, when you're not training, you're not doing that. and you're not like, you don't eat like an asshole, you know, so don't, that's not permission, that's not permission for you to go like, oh, the guy said keep the gallery's eyes. I'll just have a couple beers and I'll eat a cheeseburger. You know what I'm saying? If you don't go like that. But yeah, enjoy the whole natural foods.

Yeah, you'll be all right, man. Even on those days of not training, you'll be okay. All right. And then, yeah, just because like before, before I got hurt before obviously parenthood and everything, I was doing, I was like doing cross-free. So five days a week with jujitsu with hot yoga. So like now I feel like I'm like not even doing anything. Yeah, but you feel better, don't you?

It's a beautiful. Everything's working now. I feel so much better. So I'm like, should I keep that, should I add a little bit of cardio or should I? So like I, that's what like sticks in my mind. Here's how you figure that out. Because I understand the feeling, right? Here's how you figure that out.

If you add things, do it for fun. Okay. Don't do it because you think you have to do more, but do it out of enjoyment. So if you want to go do a little jujitsu or go, you know, do it purely for the enjoyment, and that'll help create balance. Another way what it looks like for me as a father is, and I just came through this actually right now. I had some terrible sleep when I was up at Truckee and just just, and I had plans to get some good lifts there because I have a gym there. And I didn't. But what I ended up doing just nice long walks with my wife.

So I did. So I want to be active, but I recognize that the sleep isn't the best. They got a lot of the stuff going on. And so I'll do things that are more recuperative that are healthy. So allow that flexibility like that. So don't do it like I didn't go to those walks. I'm like, oh, I need to lose body fat. I need to make moves.

It's just like, hey, I actually don't feel good enough to go really push the weight right now because I didn't get good sleep. And I know that's, you're at higher risk for injury. And I'm fine. I've lifted the last week really good. And so it's like, yeah, you know, I'm going to go for a walk. And my son's going to ride his little trike. And that's what we did. You know, so finally, and then I played soccer with him, which is like very low intensity for me because he can barely play, right?

So like do stuff like that. So make yourself, make that decision based off of how you feel and what's going on in your week, not because you think you need to go do a bunch of other stuff like that. Be active and do more recuperative stuff when sleep is low and maybe calories are low or things aren't perfect. And then days when you're rested, you feel great and you're fed. go get the gym. Yeah. I mean, I guess I knew the answer coming in, but need to hear from someone else. Yeah.

Yeah. Good deal, man. When's baby coming? December. Good for you, dude. Yeah. So we'll have 2002. Good for you, man. Yeah.

It's a tornado, but it's a good time. Yeah, yeah. It's a good time, brother. It's a good time to be a healthy dad, too, bro. It's awesome. You did it going into all of it. So, yeah. Yeah.

I mean, the fact that I'm completely pain free is still, like, every day I wake up and I'm like how did this work like yeah mind pump I saw a million you know experts and everything and then I ran symmetry three times through and everything was back to normal yeah yeah yeah we know more than yeah yeah like I thank you guys so much I appreciate that's awesome brother I appreciate you yeah love hearing those love hearing those stories dude thanks Jake keep it up thank you thank you guys make it easy bye that's great do you guys remember I mean, I vaguely remember him. There was a little bit of a fear that it may,

there may have been some nerve injury. Yeah. And so we're like, some sublixation he had? Because he had seen chiropractors and he'd seen a bunch of people and he, and he got injured from a chiropractic adjustment. Yeah. So that's why I was like, oh, let's see what happens.

So what I thought, I believe, and I could be wrong, but I'm trying to think back. I thought, okay, let's see if we can. can build back some balance and strength, and maybe there's limitation, because maybe there's some nerve damage. But it turns out that it wasn't anything, obviously, permanent.

It was mostly muscular. And he balanced it out. And he was probably well over-trained with all the stuff. He was done to him. Phenomenal. Yeah. So cool. That's such, those are the best story.

Strait stability, man. 18 pounds of lean mass in that time, doing significantly way less work. Mm-hmm. And then he, I mean, he looks great. He looked healthy, looks fit. Yep. And now it's like, man, the amount of volume he has to do to just kind of maintain that.

Maybe coming in. It's like he's in a perfect spot to keep that same like low volume pattern he has. Very cool. Our next caller is Alex from Mississippi. Alex, welcome back, dude. What's going on Alex? How are you guys? Good, man.

How are you doing, dude? Well, to jump right into it, I know you guys will love to hear that you were right again, it seems. So I don't know to get tired of hearing that. But yeah, y'all are pretty good at this stuff, I guess. So give us a little case. So if I recall, correct me if I'm wrong, Alex, when you called in last time, you were kind of frustrated because you couldn't figure out why you weren't able to recover from workouts. It just felt like no matter how little you did, he felt overtrained, that kind of stuff. Is that what is in my own point?

Yes. Okay. Yes. I wasn't feeling necessarily like general fatigue with everyday life, but everyday life plus trying to train. I would reach into like muscle soreness for several days and or my nervous system would be fried and I couldn't get like multiple workouts done in a week

without still feeling good. Well since then I did go see a functional medicine practitioner here locally. I'm in Mississippi and found one. She, I told her all the same stuff and she eventually was like,

yeah, you're probably short on vitamin D, zinc, magnesium vitamin B. So she would have to have, and did a blood draw and test everything. And sure enough, I was at the low end ranges of all that stuff. And so she put me on that. That's probably been six to eight weeks ago. And I also started the max great eight. So I'm not doing, I'm doing more frequent workouts than I am more, more volume in a day or whatever. And because you got to give me that program. And so, yeah, I'm feeling really good.

I do still get some muscle soreness, but obviously that's normal in some of the, because like, only done three sets. So that last set, I'm pushing to, you know, there's maybe two reps left in the tank. So I'm pushing pretty good on that. And then I'm hitting some muscle sorens, but I'm recovering in a day or two. And then as far as like the nervous system being fried, I don't seem to be having that issue. Like, after a long week of work and working out, I might be tired, but I'm not like that point of exhaustion where I'm like, I don't even want to go work out. Like, I still can get the workouts in, you know, um, I wouldn't say daily because I still miss days here and there just because life happens.

But I haven't had a day where I've gone to work out. And I'm like, you know what? This would not be beneficial for me to work out. That's great, man. It's awesome. I got a question for you because you were low in multiple nutrients. Yeah. You eat meat, right?

You're not a vegan? No, I eat beef and chicken. Okay. Yeah. Did you do any gut health testing? I haven't done any of that yet. you think it'd be beneficial too? I do because it's interesting that you're,

you were deficient in multiple nutrients. Okay. You would see that in a vegan or you would see that with somebody that really restricts their food intake. Or you would see that with someone that has malabsorption, which could come from gut health being off. Okay. So you're not absorbing the nutrients like you should.

It would be my, that would be, be like a, it's kind of like a, I have a hunch. Okay. And so I think it would be a good idea to get some gut health testing just to see. Now, vitamin D common, and that's just the common one. Zinc, relatively common. B vitamin deficiencies in somebody that eats meat tells me sometimes that there's some malabsorption.

Magnesium is relatively common as well, but the B one is the one, the B vitamin ones is making me think something maybe, like you probably would feel amazing. amazing with a B12 shot. Okay. You know, like an injection of B12 would probably make you feel like you're just like a new person. So I would go back to the functional practitioner. I say, hey, do you think I may have some malabsorption issues? And do you think gut health testing would be beneficial for me?

Just to take another look. Okay. And she'll know the specifics of what test to run, I'm assuming, because I don't know anything about that. That's right. That's right. So it could be parasite related. A lot of people have, like, way more people than, then they realize have parasites.

Okay. And parasites will definitely rob you of nutrients. Could be gut health inflammation. Sometimes people have gut health symptoms, like constipation, diarrhea, bloating. Sometimes they don't. They just don't absorb nutrients for you know. Okay. Yeah, none of those issues come to mind.

The only, the only gut issues I ever have is if we're out with friends and I eat too much one night or whatever, you know, we order pizza and ain't too much. or it's only if I overeat in like an evening of just enjoying time out with my wife or whatever. Other than that, I don't really have any issue with that, but that doesn't mean me thing. Yeah, I don't know. I can look into that and see what they say because that might answer more questions, I guess. But I am feeling pretty good in general. Yeah.

You're feeling good because you're supplementing with all that stuff. Okay. But the B vitamin 1 is an interesting one to me. Like, it's not common to see someone with a B vitamin deficiency when they eat a sufficient amount of meat. Now when that happens, Sal, is it common even when he's supplementing? He still might register a little low? No. So when you're supplement, you're taking high doses.

So you're going to absorb some. It's not like you're absorbing nothing. Yeah. But if you have malabsorption due to, let's say, a parasite and you eat meat, you would see sometimes B vitamin deficiency. And it's like, what's going on? Why am I? You know, I eat meat every day.

Why would I be deficient? And so, so that's kind of pointing me in that direction. So there's a couple things you can do. You go do all the testing. to get specific. If you want to just try it out, you could try Organify, has a parasite cleanse.

And I would run two cycles of it. I'd run one cycle. I'd wait 15 days, run another cycle. And then if you feel remarkably better, well then there you go. But the testing would be, that's specific.

That's going to nail down like what's going on if there is indeed an issue. Okay. Now, I've heard you talk about parasite cleanse before. If I do a parasite cleanse,

I think you've said the whole household has to do them. So if I do one, I have three kids. So I need to have my wife do it and all three children do it if I do it? No, just your wife. Okay, just me and my wife. Okay. Yeah, just you and your wife.

Because when you're intimate with somebody, you could transfer parasites back and forth type of deal. Okay. Okay. That would be a pretty low barrier to do it with just me and her and see and go from there. Yep. Yep. Now, you may feel worse before you feel better. So sometimes people do a parasite cleanse and they feel a little worse.

It's called a herksimer effect. It's the die off. Yeah. Yeah. So if you start to feel worse. worse, that's totally normal at first, then you start to feel better. Not everybody does that, though. Most people feel normal. Okay.

So Organify Parasiccline do two cycles. How far apart you said? About 15 days. Okay, 15 days apart. Okay. Yep. And then if you're still, and then I'd still recommend the gut health testing at some point. Okay. Yeah. And then, can I ask a programming question?

Of course. I finish up Maps grade 8. Map Strong is my favorite program. I think I'm going to go back to Map Strong and do it because I haven't done in a while. Do 15 strong. Do 15 strong. Yeah.

Since you like strong, do 15 strong. Yeah. Okay. That's a perfect step up from MAPS 8. And then if like we're really like vitamins, everything's all balanced, you feel great on 15. Then I'd say go to the regular strong after that. Okay. I can do that.

Yeah. I've never done the 15 version, but I love the original version. So I'll try that. Yeah. Yeah. Yeah. And here's the thing too. Alex, if you're following 15 strong and you're getting stronger,

there's really no need to, to try. Yeah, dude, there's no reason. Just stick to the 15 style programs. That's a lot of them. Yeah. Yeah. Okay, good deal. Yeah.

All right, sweet. You got it, man. We'll send that over to you. Thanks, guys. Appreciate it. Hey, can I say one more thing of encouragement? Yeah, yeah. You know, I came to this podcast for advice from you guys and, you know,

the silly banter and whatnot. But, you know, y'all's. passion, empathy, and patience with the callers that call in is why I've stuck around. Oh, thanks. And so that's a word of encouragement to you guys' character and your authenticity with this, because I know not everything you've done for the callers has made sense, you know, money-wise. And obviously, you guys have done well for yourself.

But I'm sure at the sacrifice of making money sometimes, you guys do things to help out the individual to call in. And that speaks volumes to a lot of us. And so, yeah, that's one of the reasons. I've stuck around listening to you guys for, you know, seven years now. Even if I skip through some of the silly banter, I almost always listen to the callers because it's one of the best things you guys do. And I just want to encourage you guys with that.

Appreciate that. I appreciate that, Alex. Thank you, man. Thank you, brother. Yeah. Good luck, Ben. Thanks, guys. You got it.

Yeah, like to have multiple nutrient efficiencies, although D magnesium are common, zinc, less common, but relatively, you know, it's not too often. Yeah, I haven't heard B very much. Yeah, but if, like, You would see that with a vegan. Yeah. But something's like eating meat all the time. Like, why am I not getting...

Now, what another thing that would point to that, too, is that because you said he's taking the high doses, so he's still going to absorb some. But if he took a shot of vitamin B, would he feel like even close? If you have malabsorption of B vitamins, sure. And then you took a shot. Either because you're not getting it through your gut

or because you have issues with methylation, which is another, another issue. Oh, yeah, a direct shot bypasses the gut. It's funny. People do B12 shots. You give me a B12 shots. You give me a B12 shop. It's like it.

It varies, right. I notice nothing. You give a B12 shot. I had clients that would take one. Yeah, yeah. Same thing. I've had people who are like, oh, and they tell everybody about it.

Like it's this magical thing. It's like, well, that's because you needed it. Yeah, you needed it so bad. Totally. Look, if you like the show, come find us on Instagram. Mind Pump Media. For listening to Mind Pump.

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