Mind Pump: Raw Fitness Truth - 2914: 5 Rules for Building a Lagging Body Part (The Ones Nobody Tells You)

Episode Date: August 1, 2026

In this episode the guys break down the five rules for building a lagging body part — train it longer, train it more often, train it first in the workout, take volume away from the rest of the body to fuel it, and eat in a calorie surplus. They also get into calf insertions and how high versus low insertions determine whether you're built for speed or strength , Adam microdosing GLP-1 for inflammation and knuckle swelling, Justin's KLOW and cognitive peptide stack from Vita Bella. Then they coach live callers submitted through mplivecaller.com.   MAPS Upper Lower: https://mapsupperlower.com Code: LAUNCH for 40% off. Final day of this offer. Four day split, male and female versions, workout videos and live coaching with Cole.   Mind Pump Fitness Coaching: https://mindpumpfitnesscoaching.com 1.9 NASM CEUs   SPONSORS Eight Sleep (Pod 5 Ultra): https://eightsleep.com/mindpump Code: MINDPUMP for up to $350 off. Cools to 55°F or heats to 110°F independently per side. Tracks sleep stages, HRV, heart rate and respiratory rate — no wearable needed. Autopilot AI adjusts temperature every night. New Sleep Agent feature gives morning briefs trained on over 1 billion hours of sleep data. Best results for hot sleepers and couples with different temperature preferences. HSA/FSA: Pod may qualify as a medical expense through Truemed — qualified customers save about 30% on average. Truemed is for qualified customers. HSA/FSA tax savings vary.   Vita Bella / MP Hormones: https://mphormones.com Book a complimentary 10-minute consultation to find out if Vita Bella is right for you. Consultation: https://meetings-na2.hubspot.com/alever/marketing-membership-consultation Or use code MINDPUMP365 to start your annual membership and receive a free blood panel and gift.   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 2:14 - 5 rules for building a lagging body part 3:06 - Rule 1: Train it longer — more volume on that body part in the workout 8:01 - Rule 2: Train it more often — increase frequency from twice to three times a week 8:43 - Rule 3: Train it first — prioritization is backed by data on strength and muscle gains 11:28 - Rule 4: Take volume away from the rest of the body — you can't just add on top 15:04 - Rule 5: Eat in a calorie surplus — you cannot build without fueling 17:17 - Calf insertion science — why high insertions produce speed and low insertions produce strength 20:28 - Tito Ortiz has the biggest head Justin has ever seen in person 22:33 - Swimmer body type is the one build that is perfect for one sport and nothing else 24:04 - Catrina caught Adam spitting in the toilet before peeing — his son does it too 28:07 - Joe Wieder stole Robby Robinson's body for his famous supplement bust photo 32:33 - Justin's KLOW and cognitive peptide combo from Vita Bella — clarity, memory recall and BDNF 36:36 - 441,000 of 1 million new millionaires in 2025 came from the US 40:23 - Open AI's model escapes a locked computer to cheat on its own cybersecurity test 47:47 - The Odyssey movie backlash — Sal's boring review goes viral and proves nobody thinks for themselves 53:44 - Man receives heart transplant and marries his donor's widow — both later die by suicide 57:57 - Eight Sleep reviews — hot sleepers and couples with different temperature preferences benefit most 1:01:49 - Caller: Molly (Texas) — returning caller, blood clot during pregnancy, rebuilding strength before second baby 1:21:31 - Caller: Michelle (Ontario) — 30-day check-in, energy improving, nutrition consistency the next goal 1:30:50 - Caller: Stuart (New York) — stage 4 melanoma, immunotherapy, 35 years of training, how to stay active through treatment 1:49:19 - Caller: Sandy (Connecticut) — 90-day update, 4.4lbs of muscle gained, church walking group launched, trainer Greg gets a shirt

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Enjoy the rest of the show. Do you have an area of your body that you'd like to develop faster than the others? Do you have a lagging body part? Here's what we're going to do. We're going to talk about the five rules for building a specific body part.

If you want to bring up a laggy body part, you better listen up. Let's get to it. Yeah. Yes. What do you think? What percentage of people have in body part that they want to develop more than the other? 100?

Yeah. I know. I was like, do I know if something doesn't? Super common. And it's actually, I do want to say this. It takes a while. So we've got to say that first. Sometimes I'll see people focus on a body part and be like, you know, I've only been doing it for two months.

I don't see a big difference. In my experience, first off, building muscle takes a while anyway. But bringing up a lagging body part, you know, which means you want it to come up a little faster than the rest of the body. typically want to give yourself about a year, I would say. How do you feel about that, Adam? I think at least that because something that's not in your five rules here that I think should be included in the conversation at least. And I love that.

Ben Pocolsky talks a lot about this. And a lot of times, the lagging body part is related to a poor connection. Sure. So that's outside the rules that you're talking about, which I think these are more related to programming and that way and assuming that you have a good connection to it. These are the rules. but I think sometimes people might be following some of these rules but have a poor connection to it.

You see this often in glutes, calves, chest sometimes are probably the most common. Back, we're delts. There's a lot of muscles that people tend to have a hard time connecting to, and they may be doing a lot of these rules that you're about to go over, but then still not seeing results. So I'd like to add that to the conversation is that. Yeah. Another reason why sometimes I want to give somebody a long, you know, runway to expect, like, return on this. And so a year is. Part of it's that.

Yeah, is that. Yeah, is that. You have a good posture analysis and really see if, like, you're getting to that range of motion you need to to really be able to, you know, fire off that muscle, like, effectively and really recruit at the maximum amount that you can. Yeah, that's good point because a good example would be, like, trying to develop my glutes, let's say. And a barbell squat is traditionally a phenomenal exercise for building the glutes. But there's a lot of muscles involved in a barbell squat. Yeah. And there's a ratio of force that is being produced by the quads versus the hamstrings versus the glutes and other stabilizing muscles.

That can be different from person to person. So you could do squats in a way where you're really developing the quads more than anything. And then there's ways to do squats where you're hitting more of the glutes than you normally would. Right. And sometimes what happens is because you have a lagging body part, you'll do the right exercises, but the emphasis isn't where you want to be. Yeah, the other muscles. You could bench press and do a lot of shoulders and triceps in a bench press, for example. So technique is key, understanding biomechanics, what that muscle does and how you can adjust your technique and form.

And oftentimes that means you got to go lighter with the exercise to emphasize the area that you want to target. Which as you go through these five keys or rules for building, if you are, if you're like, yeah, I do that, yeah, I do that, yeah, I do that. If you check all these boxes and you still have that lagging body part, most likely it's because of this. I would say slow down, feel the muscle, change your technique. Oftentimes you have to collider to make that. Isometrics are helpful. That's right.

All right. So first is to train it longer. In other words, in the workout itself, when you're working the lagging body part, spend more time on it. Typically, this is referred to as volume within the workout. So let's say I'm training full body. Okay, just make it easy. I'm training full body. And I'm doing three sets per body part.

Well, if my lagging body part, let's say is my chest, then I may train five sets or six sets and just spend more time on that body part than I would other body parts. And so I know this sounds kind of obvious, but oftentimes people don't realize this in their training. So, you'll know. I think that the fear or the mistake. that's made from this rule or tip is they just train it longer and then they do all the other things still. So their 60 minute workout now becomes, yeah, 90 minutes because they're doing more of the chest or more of the thing. Which we're going to get to.

Yeah. And so I think that's, that's part of the mistake here is like, yeah, you, I mean, a lot of times, like, so this would happen for me, right? Show after show, there was always a plan going into the next off season of like, what am I going to try and improve before the next stage? presentation. And man, some of my workouts, like a big portion of them was just focused on this muscle group or a major big leg, if it was chest,

it would be a lot of barbell bench press and a lot of resting between and getting myself prepared and like, and really letting go some of the other stuff and not worrying too much about it because it takes very little to maintain the stuff that you've kind of already built up. And when you're really trying to focus

on bringing a lagging body part up, because of the point, I make that it's not just about some of these key rules. It's also about being better connected. I don't want to just add a bunch of volume and be reckless. I really want to focus on my technique. I really want to put energy that way. And so I think sometimes people have a hard time of like letting some of the other stuff go a little bit

and not focus so much on it while I'll do that. Yeah. And I think this may fall into the training and longer category, but like to really emphasize, you know, that muscle group as I'm performing the reps, I'm like, I'm really getting that slowing down, and getting that squeeze, you know, where it's most impactful in the rep. And I might stay there a little longer. It might turn into a little bit of a pause wrap.

The tempo might be affected a bit. But, you know, really over-emphasizing the recruitment process. Yeah, you're spending more time on it. Yes. The next thing, by the way, all of these go together. Okay, so as we go through all of these, you got to do all of them. You don't just do one, for example. The next one is to train it more often.

So if you train on average every body part twice a week, then train the lagging body part three times a week. Again, this may seem obvious, but this is how you emphasize and prioritize the lagging muscle group. And this is true for it. I don't care what the body part is. You're going to increase the frequency at which you train it

to get it to develop faster than the rest of the body. Then we have this. Train it first. Here, I think this one is less obvious to people because we tend to have our workout programming within a workout, and there tends to be these kind of general rules that we, you know, for example, if delts is my body part, that's the lagging body part.

Well, almost always in workout programming, if chest is trained in the same workout as shoulders, you train chest first. And this generally makes sense. When I'm bench pressing or incline pressing, my delts are involved. And so I don't want them to be fatigued when I'm doing these compound lifts. But when I'm trying to develop a lagging body part, I don't care. You literally train it first. I'll go as far as to say this.

Let's say you're lagging body parts your biceps. This isn't always the case or often the case. But let's say it is biceps. And it's back and biceps say, yeah, you could definitely train biceps before back, especially if your back is well developed

and biceps are your focus. Well, I was going to go as far as to say, too, that we'll stay in with the shoulder, an example. Even we've, it would almost be blasphemy to see somebody, you know, do shoulder press before they would use, do squats or deadlifts. But I am.

That's right. If it's a lagging body part, and I've got great legs, then it's the legs, movements are going to take a back burner, and I'm going to give, I want it first in the workout and first before anything.

I want all energy put towards that muscle group to start off every workout so I can give it everything I got. And again, that goes, that kind of contradicts our general rule, right? So when we're talking about training the general masses of just overall balanced development, we would never say that,

but since this is specific to last, body parts. This is where the rules get bent a little bit. And now you might see me do these exercises that you would never normally see me prioritize. By the way, these are, this is an old rule of the, I guess they call it prioritization, um, uh, of training it first. It's an old rule. Um, but we now have data to support this. They find that the strength gains and muscle gains, uh, you get a little more of them for the first exercise that you perform or the first exercises you perform in a workout. Now, generally speaking, you want it to be those big compound lifts in the beginning, right? My deadlift? Yeah, I'm going to do those first before I get to my shoulder

presses because it's such a big lift. But again, if you have a lagging body part, train it first and put more emphasis in that direction. Again, the data supports what bodybuilders have known for decade. I mean, you gave the crazy example of even biceps. I did this with calves when I was competing. Cows before. Cows was my biggest lagging body part. And because I'm on stage presenting, I actually cared for the first time, you know, that, okay, I can't, it can't be so glaringly obvious that I'm out of whack. And so, yeah, for, I don't know, three years there, every workout started with calves. And so I applied all these principles.

It was first. It was damn near every single workout. It was just that was what I had to do to bring them up. And it worked incredibly. So, but I mean, even a dumb small muscle like that would get prioritized to the first and the workout. Now, the next two rules very important. Okay.

So we talked about training it longer, more often, training a first. Now here's where it gets difficult for people. This next one is you got to take away from the rest of the body. Okay. In other words, I can't just add volume, add frequency, prioritize body part on top of the already volume that I'm performing in my workouts. This is how you over-trained. This is how you go nowhere. This is how you hit all.

This is how you hurt all of your gains and all of your progress. So what you've got to do is you take your, if you have a workout program that you're following, that feels good, you recover well. You're getting stronger. It's like this is a good total. Look at the total volume that you're doing for your body. Now, here's what you do with it. You can take some away from some areas and add it to others. But what you can't do is just add volume.

It's like those video games that you play where you're building your character. Yeah. And you've got 100 points and you've got to put some to speed and to strength. You can't just add and create out of nowhere. You can't just slap volume and frequency onto a body part without taking away from others. Now, here's what people mess up. They don't like to do this. Because they think, yeah, I definitely want to bring up my glutes,

but I don't want to take away volume for my... Yeah, I don't want to lose my chest. You won't. Yeah, you won't. You will not. Very little, far less volume than what you're going to take away is required to maintain that muscle. In fact, you'll still build those areas.

You're just going to build the lagging body part a little faster. The biggest mistake people make with this is they just add more. They take their normal workout that's been working fine. I want to add more chest. I'm just going to throw more sets onto my chest. Overtrained, can't recover, can't adapt. Now I'm going nowhere. It's almost like your energy bar.

Yeah, you only have so many like cells for that to distribute and move. Totally. Well, especially who this episode is for, right? Because we typically are talking about a, you know, three-day full-body routine is what we generally tell most beginners, your first couple of years, just focus there. The person who's going to be drawn to an episode like this has probably been training for a while. They're trying to bring up a lagging body part. this person has probably been pretty consistent. I mean, actually, if you are listening this and you think this is you and you haven't been consistent with just doing...

Get consistent first. Yeah, get consistent. You're a lagging body part because you're not working on. Yeah, yeah. Like, get consistent with the big major lifts and do that for a while and just allow it to do its work, right? That would be my advice if you're listening to this and you think it's you and you haven't been consistent. Like, go be that first. But now let's say you are consistent and you have a lagging body part, which is super common.

those people are the people like you said they've proven to be so consistent they've brought up all these other body parts they're so afraid to let go of that it's like it's so wild how little you have to do on those other ones to maintain what you've built and so if you really want those max results

from the lagging body part and the extra energy that you're putting towards that you really got to let go some of that stuff here's what the data says okay and I'll speak in sets so that it's much more applicable okay let's say on average for the week uh you do 15 sets for back okay uh how many sets do i need to do to not lose muscle to my back two or three yeah okay so if you take four sets away and you're at 11 you're still building everybody you can go all the way down to two sets a week that's one set on one day once another day yeah and you're not going to lose muscle so this tradeoff isn't going to hurt you

like you think it will. In fact, it hurts you if you don't do this. So if you're adding volume and frequency to a lagging body, it's got to come from somewhere. By the way, in order to do a proper volume trade, it has to be exercises that are similar equivalent. Yeah, you can't cut out three sets of bicep curls and add, you know, four sets of deadlifts.

No, no, no, no, no. Like, that's not going to work. No, it's compound lift to compound lift, intensity to intensity, you know, type of deal. And lastly, this is a, this is a, a big one. If you want to build something, you have to eat in a calorie surplus. All right. So here's the problem. Oftentimes people say this. I want to build my butt, but I also want six-pack out. Yeah. I want to bring up my chest, but I also want to drop five percent

body fat. All right, you got to choose one. You're not going to do both at the same time. Yeah. In order to build anything, including a lagging body part, you have to feed yourself enough so that it can build. No matter how good your programming is, if you're eating any calorie deficit, it. If you're eating less calories and you're burning, you're not eating enough protein, carbohydrates and fats, you won't build. It doesn't matter how good the workout is. I mean, this is, this is to both sexes, but I find this is really got to hammer this home for my female clients. My female clients are the ones that were mostly challenged with eating in a surplus to build those body parts. Totally. And you just have to. It's a muscle.

It has to be fed. I don't care. You got the best training program in the world and getting the greatest recovery, taking all the best supplements. But if you're in a close, deficit and doing all those things, you're just not going to build a butt. You're not going to build your delts. You're not going to build your legs. Whatever the muscle is that you are lagging body part, if you don't give it the material required to build that tissue, it's just not going to. Totally.

Now, earlier, you brought up calves. I was reading this, this dude, there's these great posts. And I brought some stuff up here just to kind of talk about a little bit. Did you see AI Adam, fat AI Adam? I had some great calves. Where? Yeah, his, his, it's. His Corvette.

The Corvette video of the boys made. I got a lot of compliments. What? You're like, you know, you actually don't look so bad as a fat guy. You're like, you're a good big guy. Yeah, yeah. You had the Hawaiian shirt on. Yeah, yeah, yeah, yeah.

I did see that. Dylan and then made it, I thought it was pretty funny. I love, our staff gets to poke fun at us with those videos. You know, it's to that point is the audience, so they know, they may not know this. So much of our content, we are unaware of. No, we see it the first time you guys see it. stuff that we shoot were they will just ask us questions or direct us in a way. We get surprised.

But we're surprised, I'd say, eight out of ten times of like, oh, I had no idea. That's where they were going with this. So just so the audience. All right. So this guy did this post, and I don't know what his background is, but he was talking about like biomechanic and anatomy advantages of athletes. And he was going down the list of like, there are. There are certain body parts, certain anatomical polymorphisms that benefit certain types of performance.

And you see this. Now, first off, everybody can improve their athletic performance. Everybody can become faster. Everybody can become stronger just through training and practice. But when you get to the top levels of athleticism, what you see is this kind of self-selection bias of people who are gifted with movement, who also work hard, but also whose bodies. are made for that particular spot. So a good example is like a swimmer. A top level swimmer has really short legs and a really long torso, long arms, and kind of

this wide kind of back. Yeah, you look like a canoe. Anyway, this guy comes on and he was talking about calf insertions. I thought this was, now we've observed this, right? But I thought it was really cool. So high calf insertions are really good for speed, like really good for speed because you have less muscle. Speed and jumping, right?

Yeah, because you have less muscle mass lower on the lower. lower leg, which creates less inertia. You also have a longer, larger tendon, which creates more stiffness and quickness. Longer calf insertions produce more stability and force. So I'm like thinking about... That's why I can out jump Justin. Hey, listen, as I breathe this, I'm looking at your calves and head cats. For sure, dog.

Is that true? Not that'd be close. You might be able to out drive me. You're tall. You can out drive me for sure. Definitely out jump you. I don't have to test. I thought it was really cool because I'm thinking of, like, top powerlifters,

you could squat and deadlift. They typically have long, you know. That was never real great. Yeah, but then short calves, you look at sprinters. Yeah. They have these tiny little... I mean, look at all basketball players. I mean, most basketball players, if you don't have good calves,

or at least not, like, aesthetically good, they're like these high little bays. High and tiny, yeah. Yeah. It makes them great for jumping. It's really, really cool. And I just got me thinking about all the different spots. I've heard Paul Fabritz break that down before. Did he really?

Yeah, yeah, I've heard him break that down. down before why that is. So how benefit it is. I have sled moving calves, dude. It's funny because bodybuilding, it really, I mean, you get awarded for really long muscle bellies, which is not great for running sports, for the most part. You don't want super long muscle bellies for running sports. Yeah, yeah, that makes sense.

But for strength sports, you know, it kind of makes a lot of sense. Yeah, yeah. You know, wrestlers probably do well, I would think, with long muscle bellies. Well, I thought, I think wrestlers are, was one of the sports that is the ideal mesomorph, which is in the middle of everything. Yeah. Like, I remember seeing, like, the somatotypes and then, like, what sports.

And wrestlers tend to be the... His explosive and is endurance. Yeah, they tend to be right in the middle. They tend to, like, mesomorph is, like, perfect for, like, wrestlers. So it's a little bit of both. I wonder if they've ever done, like, studies on box.

I know boxers, heavy hitters tend to have bigger hands. That makes sense, right? More mass. Yeah, yeah. But I wonder if they have, like, bigger heads. I would imagine, right? Oh, for sure. Like, bigger skull, bigger heads?

First time I ever... Dick schools. First time I realized that. I was in my early 20s. We were in Vegas. We were at the Hard Rock Cafe. And there was a USC fight that we were there for. Do you see Tito Ortiz?

Yes. Have you ever seen... Bro. Tito Ortiz got... A toddler head. Bro. He looks like a bobble head. In real life, he looked like a bobble head.

I know. I would mess with him. Yeah, he walked in the elevator and it, like, pictures don't even do it justice. You have to see... Head butt by it? You have to see that. You just hit... him in his head. You have to see his melon

in person. It's just it's not, it's just I mean, look, you can kind of tell on pictures, but it does, I mean, I've seen it, I had seen him on TV in pictures forever before I seen him in person. I've seen him in person. And he got in the elevator with me and I went, oh my God, like that. Like his neck too. His neck.

His face, like everything is like, just like a big square. Yeah. It's just like, oh my God, no wonder he could take a punch. Yeah, you know. I know. Yeah, you'll see like really good Jiu-jitsu guys. Some of the best are like really lanky. They're these long limbs and tie you up with and choke you with and, you know,

throw a triangle choke on you with these long ass legs. And it's pretty funny. But anyway, it's really interesting to me. So I like to, you know, I'm like thinking of different athletes and what some of the advantages that they would have, you know,

as a result. Yeah, which is funny talking about swimming. I remember when I learned this about swimmers about their body type. Of all the sports, it's the one sport where if you're built for it, you are not built for anything else. Yeah, that's me.

Like high level, You know, the polymorphism? Yeah, I was trying to do everything else growing up, you know what I'm saying? You could have been an Olympic level. All you can use web fingers, dude. Narrow hips, thin legs, long arms, wide back, narrow waist. I mean, that's... You would have crushed.

Oh, it's so mad. You know, I see, it's really... I'm excited, though, and maybe this is my redemption because I'm watching my son, and my son is, like, taking into the water like a fish right now. Really? Yeah, yeah. Does he have your proportions? Do you see? It's hard to tell. He's a blend of Katrina and I, which, so I don't know if he's fully, it's hard to tell.

There's times where it looks like he's going to be just like me. Then there's times where I kind of see her. He seems to be a little bit thicker than I was. But he's pretty thin and tall. So he looks like he might end up being like me, but he does look like he's got a little bit more thickness than I have. But not a lot. So he'll be close to my frame. But he definitely is already, you know, taking to the water.

You know, it's funny with kids, too, as they grow, especially when you go through puberty. They don't grow evenly. No. Like, you're like, whoa, dude. Oh, yeah, yeah. Your feet grew, but everything else stay the same. No, he's in that, he's in that spurt like that right now. I just, I told Katrina that yesterday.

I was just like, I was like staring at him. And she's like, what are you looking at? I'm like, he just, I said he looks different right now. He's, he's hit a gross spurt. I can't put my, I can't wrap my head around what I see different, but I can just, you know, when you probably look at your kids like that and you can, you can, you can see it. Yeah. Sometimes you're not even sure what it is.

It's just like, yeah, he definitely looks like he's gotten older. Speaking of him, Katrina, I didn't even know I did this. And she called me out on it. And I was like, you know, I was like, I don't do that. And then like, I literally like caught myself doing it like right after I just told her like, I don't do that. I don't know. I do that. I have this habit that I guess my son does now is before he pees, he spits in the toilet.

I just didn't. Why? Yes, you do do that. Oh, you've caught me doing it? Yes. I don't even. No, that's not just the you thing. I've seen, it's like a, it's a relatively common thing.

I always, every time I'm at a urinal, not every time, but oftentimes a guy goes up, spits in it first and that, what is that? I do it outside, I do it inside. It's a place you can do it, you know? So I know, I know I have, I know I have a bad habit of screening. So I look at it, why do men spit in the urinal before? Well, I know. We're focused on aiming things.

I have a pretty good idea of what mine is. So, uh, because of my allergies and so of that, I constantly could get like mucus spilled up and so I've always like always been a spitter. Okay. Because of that. Just get it out. I don't like that. It's gross to me. Stop, Justin. And so when I'm in a house and I'm obviously not spitting outside, so the first thing I go to pee is like the first appropriate place I could spit. And so I think that's why I do it.

So AI says that men often spit before you. It's probably better to spit this wall. Stuff, Justin. Men often spit before urinating as a subconscious way to relax and focus to clear out the unpleasant taste or something. Somebody actually defined this first? In public restroom. Well, I definitely feel like I clear out the unpleasant taste and stuff in my mouth.

It's like, because I feel like it's like that. That's usually why people spit. Or simply as an ingrained learned habit. You're not the only one, dude. I see that. That's a good thing. I wasn't aware. I kind of knew I did it a little bit, but I didn't realize it was like such a habit until she's like, oh, I see your son has your habit.

And I'm like, what's that? And she's like, he goes, I watch him go pee now. Every time he pees in the toilet, he spits before he's through there. He got that from you. And I'm like, he's caught on. Really? And then I like literally right after that caught myself like the next three times.

That's such a dude thing. I was like, oh wow, I do that. Just spit outside. So gross. That's a moose, dude.

Yeah. Gross, you know, I think what's more gross is when you, like I have all that allergy, mucus stuff going on inside of me. Like, keep it in there.

That's worse. You know, it's really gross that I caught Justin doing at least three times. Yeah. Like in the last 10 years. He does the rocket. Oh, that is gross.

That is gross. That is gross. That is grosser, in my opinion. And then they're like, spin. No, you guys are much of women. That's such a football thing. It is.

That's such a football thing? I just got clear it out. Yeah. Yeah. Yeah. You have no other opportunity. Yeah. Your face is looking.

You can't blow your nose. You have your helmet on. So you just stick your finger up there and it. Oh my gosh. I don't even need to stick it in there. I just blast it up here. Like in your helmet, you just, yeah, that's a football thing for sure. Wow.

Yeah. All my football buddies all. I guess if you're playing football and you're blasting. You know, you're running into each other. You're probably where it came. 100% comes out. It was all my, I don't have, none of my friends that didn't play football, don't do that. All of my football buddies.

Well, that and like, my nose is crooked. You know, I broke it a few times. And so it's like, it's one of those things I just clear it out for me to, yeah. So that's how I feel about the allergies and the mucus clearing it out. It's just like me clearing it out all the time. Your nose doesn't look, you don't look like you broke her nose. Really? No.

It's not bad. It always reminds me of it. Does she be a good wife? She's like, why did you? Because I reset it myself. I never went to the doctor, you know? And I just, it was like, way over here. I was in front of the mirror, just, oh, my God.

Oh, my God. Put it back in place. Did you break it in football? No, it was at a concert. Oh, it was moshpitting? Yeah. Of course. Oh, my God, bro.

Did you leave a concert? Were you like, I'm going to finish this before? No, I just stayed and just bled. Oh, my God. You're such a beast. Well, the guy, I mean, you know, it was a cheap shot. I had to finish the guy from the guy from that. You went back in there?

Oh, yeah, yeah, I took him out. But, yeah, he totally got me from the outside, just, as I was running by and my nose went like that. And you ran away? Uh-huh. I knew it was done. I was just like, oh, oh, I just blew it like blood in it. Oh, God.

That's terrible. That's terrible, dude. Yeah, I got to bring up something to you that. I just learned today that's wild. So do you guys know, you know the Joe Weeder, the famous bust? Can you pull up Joe Weeder bust? Oh, with his, like. So Joe Weeder, he's like, it's on all his protein.

Yeah, so he's like one of the godfather. He's like the godfather of bodybuilding, right? What are you going to tell us about this? He had all the bodybuilding magazines. You know, Weeder is the Mr. Olympia. Back in the day, they came up with the weeder training principles. And he, like, he made bodybuilding something you can make money off of. The first supplement companies that made money, some of the first ones were based off.

Anyway, he's like a genius, right, in that sense. Well, is he who convinced Arnold to come over? He's the one that signed Arnold and all that, right? Okay. So that bust right there is fake. just can ask you, is it fake? Really? You know what he did?

What he do? He had his photographers take a picture of, what is his name? I can't, Robbie Robinson. Do you know, Robbie Robinson? Like, that they're sculpting. I never believed it was his body. Do you know who Robbie Robinson was?

Oh, you never did? No, no, it's worse than you think, Doug. So, Doug, look up, just put, no, no, no, do the same thing you did, Joe Wheed or bust and then put Robbie Robinson. I just show you how long we've been, we've been photoshopping and fake him. So Robbie Robinson is a famous bodybuilder for the, uh, from the seven,

Oh, wow. So that it was him. Took his body. He took his picture and then had them. It's a black dude too? Yes, dude. Even funnier, bro. Oh, my gosh.

He's even funnier. He's taking music. We're going to take their bust. Way to go, Joe. Way to go. Thanks a lot. No, it's true. It's his body.

It's a guy. He's credit. So Robbie Robinson, he posed for the picture, not knowing that they were steal his face, bro. Did he ever get any rights for that? Oh, is that really what Joe Weeter looks like? Yeah, that's how he looked. That's what he looked like later.

That's what he looked like later. He was never that Jack, bro. Isn't that funny? Dude, you know what's funny? Can go back to that picture or the real picture of him? Like, that's with his hands underneath his biceps and trying to look buff? Like, he's not even buff at all. No, Weeder was never Jacked.

He was skinny. He was into it. Him and his brother were into it. They were into weight lift. They were just really... I mean, it's always like that, dude. They were. The most famous or the best marketers, dude.

That's what he was. Yeah, he's a great marketer. The Weeder brothers were brilliant at marketing. And what they did is they used magazines as a way to market all the supplements. That is crazy. I had no idea. Yeah, dude. That is hilarious.

I learned that. I learned that today. We had no idea. Just today you found out. I just found it out today. Wow. I had no idea. Because that famous, that's a famous bust.

It changes everything. That's a famous. That's a super famous. famous photo. Yeah, dude. Everybody knows that. That's on all, the fact that he...

That's the photo. That's the original, that's one of the original photos right there of Robbie when he come down. The, the fact that, uh, he was able to put that on his,

all his supplements in the end. Robbie Robinson, he didn't get any rights to it, huh? Remember, Robinson was his athlete. He paid Robbie Robinson. Oh, no. He took his likeness.

Now, I wonder how he, how Robbie Robinson found out or proved it. Right out the gates, he knew it was him. What are you saying? It's kind of indistinguishable. He saw the bust. He's like, that's my body.

Imagine if you saw your... I guess that's true. Yeah. I guess if I just... Especially if I just did it. That's me. I'm like, I just did that. I know those arms.

That's me, but white. What's crazy... What's funny about this... That's white meat. I don't... I'm not an older Jewish guy with the bus to have. What's going on? I tell you what, if you really...

I never thought about it. But I'm sure if you asked me, I would have been like, well, of course, that's not his body. Because I knew Wheater didn't look like that. Well, it's like Doug was saying. Doug's like, I never really thought it was his body. Yeah, but to know he took it off of someone else.

Yeah, I thought he just was, yeah. Robbie Robinson, by the way, he got, I mean. Obviously the easiest way to do that. Well, he also got just, he just got shafted in the 70s and 80s. He had one of the best physique's, incredible posing. Yeah, show me some of his stage photos? I actually didn't know who he was. Bro, Robbie Robinson had an incredible physique.

He did it as an old guy, too. He still really fit looking. How old is he now? Oh, is that him? Yeah, that's him now. That's him old. Yeah, that's 75. Wow, look at him.

What a champ. Wow. But he had an incredible physique back in the day. And he trained with all the grades and all that, but he never got the, he never got the accolades that he deserved. Wow. Great physique. That's ridiculous. Incredible physique.

Anyway. So I started using, Justin, did you get, I think you told me from our partners at MP hormones, you have the CMAX-S-Lang? Oh, yeah. You have the combo. I have the combo. I've been doing that consistently. the last few weeks and it's one of those yeah because i used to do the the pill version of like slank and okay um and i actually much prefer this because it's i feel the difference of it especially

inflammation wise yeah so cmax this is pill not the not no no so this is this is a subcue injection it's comboed yeah slank and c so here's what i like about so uh our partners at mp hormones dot com. It's a, it's a Vita Bella is the company. Um, and they, they have these great peptide combo vials. So some peptides you can combine, others you can't because they're different pHs and they'll interact and you can. Yeah, they're different. Some you can. Attributes. And I love that because like they have something called the Klo stack. I talked about that, which is BPC 157, TB 500, KPV and GHCCU. And it's all together, it's like for recovery. It's like, it's like, which would be, which would be so annoying to have to pin yourself four times for that.

Right. It's the Wolverine stack and then some is what that is. Then they also took Selank and CMAX, which are both for cognitive function and performance. CMAX is more stimulating. Selank is more enziolitic. They work differently. But combining them two together is this great synergistic. Yeah, for like, Selangk for me is like the clarity and it's more like, I guess like brain fog and, you know,

it's like somewhat more attributed if I had some kind of like brain inflammation versus. is like, yeah, CMAX is, like, memory recall is huge for me with that. They both raise BDNF. They both help improve how your body uses. How long you've been doing it now? Probably four weeks, yeah, a month. I just started yesterday. Oh, you just started.

I just started mine yesterday. Oh, wow. Yeah. Okay. And it comes all in one in one file. Now, you said I haven't reordered anything yet. I just go in my portal. You just hit reorder.

That is it? You click on the button. Oh, is that easy? It's that easy. Click on the button, and you can write a note. if you want really like this, send, and then they'll send it to you. That's done. And two days later.

Oh, that's cool. Yeah, yeah. I'm due for getting ready for a refill and I hadn't done it yet. I was just like, it was. Are you doing any peptides or are you just doing nothing? Why? You know, they send them to us if we want. I know.

No, I've done everything. I've done everything. You know what you would like is the clothes stack. Katrina loves that. You would like that. Yeah, Katrina takes that. With your skin, you would love that. Yeah, I just, I'm not very consistent with a lot of things.

Like that. And peptide stuff for me is like, I mean, I'm very consistent with my TRT. You know, I've been really, really good with that. And that's the most like life-changing thing for me. Of course. Keeping that balanced. Of course. I'm trying to get better about, especially after talking to Cabral the other day,

my omega's and my vitamin D on a regular basis. Like I don't. Staples. Yeah, exactly. So I'm trying to be better about my staples before I even like, I mean, it's what we preach all time, right? It's like before I go layer on, the latest, greatest peptide. You know what you could do?

I would get you consistent at least when we're at work. If you brought it to work, I'd get it for you. I was doing here. No, no, no. If you put your peptides there and you told me, I would definitely get it out for you. How about giving me that way with the vitamins first, bro? Before you start stabbing me, how about you, give me some, give me on my vitamin D. I'll sneak in some, like.

Yeah. I'll sneak in some. I mean, you're already, you're already prepping 40 pills a day. Can't you just add my six? Yeah, add my six in there with you. and just hand them to me when you do one of yours and I'll take them. Because yeah, no, I'm so bad with that stuff, dude. I'm so bad with being consistent.

Yeah, yeah. I feel like a child. Why am I so sleepy right now? Yeah. Hey, did you see? I sent this to Sal. I didn't send this to you, the YouTube. You're going to like this.

This is a, this trip me out when I saw this. In 2025, one million millionaires were made worldwide. New million. New, new. New millionaires. 2025. Worldwide. Worldwide.

And this isn't just crypto. Well, this includes that. Part, part of it. Everything. It's just millionaires. If you made a million in anyway, so that were new, that you weren't millionaires before. 2025 in the world. Okay.

And if you, and they had this great graph of like all the major countries and stuff like that. United States and everybody else, you want to take a guess at the ratio or the number of U.S. versus all countries, remember. A million total. in the whole world. I'll say 50% were U.S. Yep. Very close.

That's not a bad. Exactly. So 441,000 of the million all came from here. That's right. Like just a, it's, to see the graph is wild. Who came in second or like, UK? What was UK though?

43,000. 10 times more millionaires than the U.K. Were made in the U.S. And in second place, the U.S. You could combine all the rest except for a few, and we would do more. This is what I mean, this is a big economy.

So they have 70 million people. We have like 330 or 340. So you're only talking about four times amount of people, but 10X. That's still. Yeah, it's ridiculous. It's crazy. I thought that was a really interesting stat. I've known that for a while.

Just the amount of wealth that's created. Well, what's great, what made me really trip out of that is our conversation we were having off, off air about our prediction of real estate and stuff like that's going to happen. And I don't disagree with you with, the boom of AI in the Silicon Valley in the Bay Area. And it's like that number is before all that. I know.

You know what the property? You know what's happening in San Francisco with expensive properties? It's getting crazy. Some people are getting a million over asking. Yeah, who's buying that? Because there are people coming in half. Half a million new millionaires. Yeah.

But good portions are probably concentrated in the Bay Area. Yeah. New York, Bay Area, maybe Florida. They must be banking that policies are going to change. own point. You know what? You should say, it's driven and so many people out. You should look up, Doug, of the millionaires made in 2025, what parts of the U.S. did they come from or something like that? That's a good question. I guarantee you. It's what I'm saying. A majority of New York and California are going to be 100%. The biggest. Make up probably 60 to 80% of them. Yeah. I mean, I bet Texas went up because of Austin

and everybody. Sure. Sure. You'll get some in there. You get some in Florida. You get some in some in some those places like that, but let's see, newly went to every day millionaire. Is the Sir, consistent invested more base it doesn't say I'll ask what states. Did it say did it say 1200 new millionaires every day? That's wild. What? A day.

1,200 new millionaires a day last year. US, okay. Little rafted. Yeah. Crazy. Yeah, I want to see what states. Yeah, what state? I asked that question.

Yeah. Just put what states in front of it. Yeah. So I would imagine the vast majority. California, New York, Illinois. In Chicago. Florida, Texas, all the places we thought. Wow, Nevada.

Nevada. Well, you got, you win at the casinos. Casinos. Casinos and prostitution. Go not. How do you become a millionaire of prostitution, bro? Like in prostitution, though. You know, that's really taking off a lot.

Oh, 100%. Dude, speaking of AI, did you guys read what happened with, let me pull up, let me pull up. this is actually kind of interesting. And I'm seeing posts about it all over the place. So I think it was, I want to say it was claw. Okay, open AI. Open AI was testing how good its newest AI models were at hacking.

So you know what they did? They took their AI on a, they put the AI on a locked computer with no internet access. And they gave it a cybersecurity challenge to solve. Okay. So AI on a computer, no internet access. Let's give you a cybersecurity challenge to solve. It couldn't solve it the normal way. looked for a way out.

It found a software bug that no one knew about. It used the bug to escape the locked computer and it got on the internet. It was, then it went online. It figured out that Hugging Face, a platform where AI companies store their models and data might have the answers to his test. It found stolen login details,

discovered an unknown bug in Hugging Face his software. Then it combined both to break into the servers, grab the test answers. It did all of this to cheat on the test. The security team caught it and shut it. and shut it down. Both companies are now working together on an investigation. What are we doing?

That's crazy. It just solved its way through all that. Got itself online, hacked through, like, code and figured out. Dude. Do we believe all this stuff? Wait, what do you mean? Do we believe all of it? Would they just make this up the story?

I mean, they do make up a lot of stuff. Well, you're dinosaurs. You should. You should doubt it. That's true. I suspect. Yeah, I mean, I just feel like. just saying this to, you know what? I read this. There's a lot, there's a lot of this

push and pull with the fear mongering to that it's going to change. Half of tech is wizardry. I'm with you on that. And at the end of the day, what it does more than anything else, it just keeps all of our eyes on it, talking about it and everything like that, which is where all the money is flowing in, in. I heard a conspiracy theory the other day that I thought was fascinating. Yeah, I would have to kind of see it in person. Back up, back up what you said. So this guy said, and I thought it was a brilliant conspiracy theory. It's kind of fun, right? he said that he thinks that they're going to fake they right the people who want to you know change everything and get in power or get more power new world order they're going to fake and a rogue AI so they're

going to fake that an AI gets out of control yeah takes everything over causes all this mayhem that's more plausible than aliens that's right I think they've figured that out too I heard even because you know the Spielberg's movie came out and like nobody kind of was a flop and yeah I think think that the whole plan And wouldn't all this, all this news that we've been getting dripped to us over the last year make a lot of sense because, oh, remember those last ones that the AIs were talking to each other?

And they did, remember this one that did the convince that kid to do that? And like, we've been here in order to save the world. Yes. They would have to come out. I do think we think they're way more capable than they are. I think we're, yeah, I absolutely think we're being fed what they want us to be fed, whoever they, right? So, I know

I sound like something to that. Bro, we have brought you over. I am, I am, bro. You are worse. I'm gone full retard. Yep. I'm, I'm ten foiled hat, everything. Let me just ask you this, so isn't it more fun?

Way more fun. It's the other thing is the real definition of woke. I've woken up. It's crazy, dude. I don't believe anything. Oh, you're woken. Yeah, yeah. Speaking of movies, this, so speaking of which, because there's definitely lots of manipulation,

here's just some evidence of it. I did the most like just not controversial post of probably my entire life on X and got so much heat over it it's wild and it just proves

that people just really get mad at what they're told to get mad at this is my post. Or their bots. This is my post. This is what I wrote. The Odyssey, the movie, The Odyssey was so boring.

I left the theater after an hour the acting wasn't that special either. That's all I wrote. I just wrote that. Yeah. 26,000 views, that's as of yesterday, 170 comments, and people are hammering me. Just blasting you.

Well, that's because you're an idiot. Oh, you're a meathead or... Go back to the gym. You need lots of explosions to be entertained. Like, so many people are pissed off that I didn't say anything political. I didn't say anything controversial. All I said was, I think, my opinion. Why do they feel attacked by that?

It's a boring movie. Yeah, but it's a movie that has been politicized. That's what I mean. no matter what you say, you're choosing a side. That's right. And so, I mean, it would be like you making a statement like, man, I feel like America's great again. You can't stop with great.

Yeah. When you said again, now you're... All right. Like, they can be very general, general statement. And you can be, and that could be a very fair assessment of my life the last 45 years. Like, feels great again. You know what I'm saying?

And then you should just go back better. Hey, I dare you to tweet that. I dare you to tweet that. No. I dare you to tweet today. Go, go, go. I feel like America feels great again. And just watch.

Whoa. Watch what you get. Yeah, but that's, that was an actual political slogan. This is a movie. Yeah, but it's, but it's, it's been politicized.

So it's the same different. I didn't say anything about the casting. Because before, before that became a political slogan, that could have been just a similar. I know that. I know what you're saying. Yeah.

But I didn't say anything about the cast. But it just shows to show you. Doesn't matter. People are like, tell me what to be mad at. Right away, right away, people assume that you were making a political statement by that.

Even just having an American flag. It's like, that's crazy. Yeah. That's crazy. I live here. Like, why is this like trigger you?

That's crazy to me. I can't believe. I mean, I do post all the time. Yeah. This one got 26. I knew it was that though. And I just got to confirm when I started looking at more,

I started looking at other reviews on it. Yeah. And that's what it is. Is everybody is like, you're either one or the other. You know what I'm saying? I don't care. It's so artificial.

Well, When you said it to us originally, when we were off air and we, because we were all talking about wanting to go see it. And you're like, man, I went to the Odyssey. It was not that good. I was all bummed. It was total. I still, yeah. There was no.

Yeah. It's like more people I've talked to just like you. It's like, they were like, meh. So I'm not like motivated. No. But I, just so you know, though, I, again, I blamed the right just as much as there's a left in this situation. They don't play this game. Because before it even released, there was so much propaganda coming.

from the right side about just like how crazy woke it was going. And it wasn't like, they didn't really go that one. No. It wasn't that like, it's not that big. Like because there was a transgender that was inside that was acting and they made a Greek goddess a black lady. All of a sudden it was like they try to make this way bigger deal. Way way over.

Way over emphasize. It's their small parts. That's what I mean. I don't care. That's my point. The extreme right. The extreme right came out and made such a big deal about it when it's like, come on, get over.

It's not that big of a deal. You know what I'm saying? It's like, whatever, you know, and so... It would be different, personally, like, I get the... I get, when some people get mad for stuff like that, if it was a real historical person. Yeah. You know what I mean?

Like, Abraham Lincoln, you know, you got to kind of... Played by Samuel L. Jackson. Like, whoa! Or, like, try to make them look, you know, the same. Yeah, like, somewhat. No, it's a real... It's a fictional character. If it's fictional, it's fair game.

It's all mythology. Yeah, that's right. None of those people are real. You know? That's why it's ridiculous to make a big deal about it. Same with cartoons. I love it. that people get bad.

With cartoons? Did I tell you guys... Change the cartoon on the... Off air, on air of the Jack Nicholson thing that I looked up and I saw that just blew my mind? No. I think I told you this. You mentioned that. That I didn't, it wasn't on the show, wasn't it?

Oh, no, you did. His mom, he didn't know that his sister was, or his mom was his sister or something like that. Yes. Yeah. Fact check me. Yeah, so his sister was actually his mom and his grandmother raised him. Yes. And he thought his grandmother was his mom.

Yeah, they had to keep it a secret. You did bring that up. Yeah, it was like. When he was a fact check at them. Yeah, 27 or 37 when he found out. Like, I mean, he was way later in life when he finally realized it. Could you imagine going that far in your life? And then being like, hey, your sister is your mom.

Yeah, you know what? You see, he grew up believing his biological mother, June, was his older sister. You know, this is, this was in 1937. And there was a lot of social stigma around, you know, teen pregnancies and stuff. So you would hide it as much as. Dude, I heard a crazy story about these two guys. So later on, he was 36 years old, but, like, found out way later he soon in this hospital because they switched babies. And so he lived 36 years without his real parents.

Without his real parents and just found out, like, through DNA testing and was able to trace it back and find his parents. It's like, can you just imagine? I was just trying to, I was tripping on that, just thinking about, like, first of all, he has this connection now with this. family. Sure. You still love them. Yeah. But now, like, it has to, like, go through that entire process from scratch again with

his real family. And then, like, dude, like, how messed up is that, dude? Well, I'm curious. I'd be interesting. How much of the story do you know? Like, it'd be interesting to know if, like, the whole time he always felt, like, just different. Yes.

That's what it was saying that, like, he felt like he didn't have, like, there was just something off. Like, he didn't feel like he was that, like, part from them. Yeah. Like, he knew, like, intuitively. Yeah, instinctively. You knew that, right? Have you guys?

ever seen some of the old. These were very unethical studies. They did it on twins back in the day. Oh, yeah, yeah. We've talked about this. Yeah, they would split the twins up without them knowing and put one in a house that was wealthy. Was it? Russian study? Who did it? Who did it? I know, I think Germany did it. I think in the U.S. they did studies like that?

Oh, the U.S. did it too? I believe so. And they would take these children and they'd, I think the kids were orphans or they were... They were... They intentionally loved them and the other ones. They didn't touch or anything. Oh, that's what you're talking about. No. That's what you're talking about. Because that's what they did with twins.

They did these with twins where... Look at this. This was in the 60s and 70s. So child psychiatrist, Dr. Peter Newbauer, conducted the most famous study involving deliberately separated twins and triplets in 60s and 70s. This was the nature and nurture thing.

Yeah. Yeah. And they intentionally... Working with the Louis... And the study goes... Isn't this... This is the way the study goes is where they have the kids

that one, like, loving family, touch, hug, all thing. And then the other ones, they intentionally didn't... I don't think this was that one. I think he took them... I think this one they put them. they put them in different socioeconomic

situations. It was both. And that was part of it, I think. That's messed up. Yeah. I think you put, like, I think they put one like low income. How weird would that be? You grow up. Let's just say, you're growing up. You know, you know your parents adopted you or whatever. You're growing up. Then you go to the store, you have the grocery store and you just run to a dude that looks exactly like you. Yeah. Yeah. Like how weird.

You just stop and you look. Like, what the heck? Well, especially if they're enough like you, like their haircuts kind of like, it'd be really weird. You sneeze the same. Like, damn. Do you know? Do you know? I mean, do you know? Like, if you see your twin, do you think you know? Of course you do.

If you see your twin twin? Yeah. Of course you would, dude. If you're identical twins. Yes, of course you would. But what if you're just twins, but not identical twins? Well, then how would you know? Well, you might feel it.

Yeah. A lot of twins talk that they can like totally. This is different, but I heard another crazy story. So you know how like when people get transplants like from like a heart transplant? Oh, I've heard this. Yeah. So this guy gets a heart transplant. And from somebody who committed.

suicide. And so this guy who committed suicide, he, he, so he has his heart. He's somehow, I have no idea how this happens and you have to fact check me on this, but like he goes and finds, uh, and marries his wife. What? Yes. Oh, I saw this, bro. I saw the story. Yes. The wife of the guy who committed suicide or he just was drawn, didn't know. It's just, they found out later. Get out of it. What are the chances? That's a movie. Yeah. I was tripping out on that one too. I was like, no way. Yeah. Sonny Graham and Cheryl Cottle. Graham received a life-saving heart transplant in 1995

from 33-year-old Terry Cottle who had died by suicide. After corresponding through a donation agency, Graham met Cottle's widow, Cheryl. They fell in love and married tragically. Oh, Graham also died by suicide. I mean, he died by suicide after that. Oh, my God. Isn't that, that's the crazy story.

There's a common denominator here. There's a different, besides the heart, there's a different, there's a different common The organ is the one doing the... Yeah, but like, him being drawn to that? That's crazy. The heart did that? No one's looking at the other side.

They both married the same chick. All right, Cheryl. Yeah, too. Whoa. Wow. Yeah, that lady asked the question herself. Although, to your point where you were going with it, like, I totally feel like if I had to, if you had to take somebody else's organs on, I feel like I want to know the past history of the person I'm getting... But isn't there, there's neurons in there in your heart, too, right?

So you store some kind of memory. They've already found that you've stored memories in the body too. Like, why when you're not store it in your organs too? Like, I don't know. I've heard stuff like that, right? It's like woo-hoo, but it does kind of make sense. It sounds woo-woo, but it also doesn't sound too far-fetched either to me. Like, I don't know, man.

I mean, like, if I'm getting somebody's, like, equipment, like, I hope they had like a... But, dude, that is, like, come on, tell me the chances of that. That's so crazy to me that would happen. Weird. Well, it sounds like they met through the agency. Right. And then they fell in love. So it's not like they like, you know, ran into each other street and then fell in love like that.

What are the odds that both of her husbands would commit suicide? Yeah, well, those are all the odds. Dude, that's not good. That's weird. That's weird. That's not good. I was reading. So I got to, we have DMs from people who ask us a lot about our partners.

One of them was eight sleep. And the question was, the question was like who benefits the most from eight sleep? So I looked it up. So they have tons of reviews. They have tons of reviews. Like as far as an avatar? Yeah, like what kind of person really benefit? So tons of great reviews.

Anybody who sleeps. The people who have, no. That's the qualifier. Yeah, that's the quality. You sleep, it'll benefit you. It's the people who run hot. Yeah. Benefit the most.

If you run hot or you sweat at night, that's where people like. I can attest to that. They're like, it's life changing. No, it is. And I can, so Katrina could care less if hers is on or not. Like, she, she can sleep so warm. I, it's, it's. Crazy. It's gotten so, so much so that I forget when I go somewhere else, like how much I've adapted to having that and what a luxury it is to have something that's controlling my body at the perfect temperature all night long. And I think that just because I run so freaking hot, dude. I run so hot at night.

Because that's the hardest thing to remedy, right? Because being cold is, you know, you can bundle yourself up. But if you're hot, then you play the game where you like cover yourself, oh, sweating, take it off. Yeah. I'm cold because of my sweat. I'll do the back and forth type of thing. Yeah, yeah. So, yeah, I was reading through all the reviews. I had AI kind of consolidate, like, which users are the ones that give the highest reviews? Hot sweaters or hot sleepers. I mean, that makes sense.

Yeah, that makes total sense. Hot people. I mean, I think, I think all married couples. I've never met a married couple. We're both on the same page. No. Almost always, everybody I know, at least all my couple friends and my uncles and aunts and stuff with that.

It's like, sometimes it's the woman that runs hot, but it's like rarely ever. is the same. Especially when they go through paramedopause. Yes. That's when they're like... So it's like my uncle and aunt when they come over and visit, they always get excited because we have an eight sleeping there

and she's like wants it freezing and he's always freezing and so he wants it warm. Oh, interesting. Yeah, yeah. I got another post for you, Adam, on companies, successful companies that we're familiar with now and how long it took them to get become profitable. Hmm. Okay. So we'll start with like 10 companies.

One of the most successful companies in history, right? Powerful companies, Amazon. How long did Amazon exist before they turned a profit? 10 or 15 years at least. Yeah, I was going to say, I'm going to say 20 years. Nine years. So almost 10 years. So almost a decade of running the company without making a single dollar profit.

Uber? Oh, Uber wasn't as long. Was it? 14. Oh, they were. 14 years, no profit. Wow. I don't remember watching that in the document.

I didn't realize it was that long. I know it was so disruptive. They had to just create the market. Here's a crazy one, Tesla. So Tesla, I think it's one of the top car companies in the world now, right? Do you know long they operated without profiting? Probably close to 20. 17 years.

Yeah, because I remember when the first, the first, like his first attempt came out. It was like a long time ago. It's like the hardest industry, isn't it? The car manufacturing business. It's crazy. Like, this is like wild entrepreneurship. You're running a company for that long. without making a profit?

That's crazy. And now it's very profitable, obviously. And they didn't even take a bail out when everybody else did. Now, a lot of these, here's, okay, now let's go with another last one I have on here, Spotify. Spotify. 18 years. Spotify. Wow.

Yeah. You know what? And all these companies, you know what they have in common? They were all innovators. They all were trying, they were the kind of figuring out a way to enter into a market and create a new market. So they had to figure it out. Like Uber, they were really figuring out. Imagine how committed you have to be to your dream.

Yeah. So could you work for 18 years? No. And not turn a profit. I'd also make you question your business model. Like say after 10 years, it's like we're still not making a profit. How are we going to turn this around? Yeah, but you, yeah, but Amazon, Uber.

There was a lot of, there's still a lot of, like, even though it wasn't profitable. They were generating revenue. And even in interest. Well, and just people were adopting. They were growth growth. People were adopting, like people were adopting Amazon. So it's not like, you had different growth metrics that were like, would show you that. Okay.

Eventually we can turn this thing. I mean, obviously our story was nowhere near as long as that. But, you know, before we monetized, part of what kept us going the path is like seeing the growth and downloads. Of course. You saw, we saw signs. Yeah. Like at that point, no one knows, are we going to make any money or how much?

But it's like, okay, we're gaining a. an audience that's growing and growing and growing and everyone. And it wasn't, remember, it wasn't, it wasn't crazy. It wasn't like we were adding millions of downloads every month. Like we were, but it was, hey, thousands of more, little thousand, thousand, it was like it was doing this. And so. Well, think about this way, right?

We've been in business for 11 years. So, on 12. Almost 12. So almost 12 years. We'd have five more years of working together without making a single profit if we were going to be like Tesla, for example. That is crazy. That is crazy.

Now, he, but that, at that point, too, though, I guess you also got to take into consideration where you're at in your personal life. Like, we could do that. You was already a successful. Right. That's what I'm saying. So like we could do that. Like let's say the we all decided we're going to go build something else that we feel really

passionate about. And we do it at this point in our lives. And we start building. We got some time. Yeah. We have time and we're, and we're set up. Yeah. So, you know, like that would be hard to do if like this was your livelihood.

But a lot of it is like, because what's, who runs, uh, Bezos, right? Bezos, he runs Amazon. Was he a successful millionaire before he started Amazon? I don't think so. Was he? Or was that like his first? I don't really know his story. Yeah. I mean, he was the nerdy guy driving around the beat-up whole car when I remember he was building it. I don't know what he did before.

Was he? No, he was not. I just remember that little office he had that picture. Bro, he had a net worth of 10 grand in his personal savings. What? Yeah. So, but here's what the game is. The game is raising money for 10 years or 15 years, for the way you. you get paid for that way. You just got to get people to believe in what you're doing for a long time.

Keep selling the dream. That is wild. That's why when we look at people like that are really, really successful and self-made in that way, it's so easy to look at them and say, oh, well, you did this, you did that. Like, you know, it's like, man, could other, very few people could do that. Dude, it's so funny to me that we don't look at it exactly the same way that we look at Michael Jordan. Yeah.

When we look at Tiger Woods. Like that's a special human. Outliers, yeah. It doesn't mean they're a better human. It's not a moral judgment. It's just, in this case, special. They did a lot of the things right, and they're also unbelievably unique and gifted. Super resilient and a way.

It's just different. It's a different, it's a different superpower. They're not, uh, it's a, that's a type of resilience. That's just insane. Yeah. You know? Yeah. Hey, real quick, our new Maps program, Maps Upper, Lower.

It's a four day a week split. It's a bodybuilding style workout, shape and sculpting. your body. This is the final day for the 40% off. So if you want to get an incredible physique, you like working out four days a week. This is the program for you. Go to maps upper lower.com. Use the code launch for the 40% off discount. Back to the show. Our first caller is Molly from Texas. Hi, Molly. How you doing, Molly? Hi, I'm doing great, guys. I'm so excited to be here. This is awesome. I was actually on three years ago. And that was before my wedding. I was super nervous. And I jumped way too fast into my questions. So,

So now here I am three years later, one baby later. And I wanted to actually give you guys a formal thank you. So thanks for being so awesome, so much free content. I have gained so much from you guys in life and fitness and so much more. So I've been listening since 2018. And so I've been here for a decent bit of time. So it's really nice to be able to talk to you guys. Thanks again.

Thanks so much, Molly. How can we help you? Yeah. So I submitted my question a few months ago, but most of it is still relevant. So I'll start off with my goal. My goal is to get stronger before I get pregnant again, also to minimize some strength loss during my pregnancy. So some background is during my first pregnancy, it was all good. Things were fine. I went into it decently strong. My squat was about maybe 200 to 25 deadlift run. on 275. I was able to bench about 135. And then pregnancy was fine until I got a massive blood clot in my leg. I wasn't able to walk unassisted for quite some time. And I ended up losing a bunch of muscle, a bunch of strength. I was in bed most of the time. And then even when I got back into it, I was in my third trimester, I was hobbling around and just doing the bare minimum. Labor was good.

Labor was fine. And then my baby ended up not being the best sleeper. So that kind of impacted recovery, really slow to gain my strength back. So now that I'm looking forward to getting pregnant again and having a second kid, I want to set that foundation, get my strength back up. not necessarily to where it was, but just better than where it currently is. So some more info on that is I did get a gym membership. My husband's in an orthopedic surgery residency.

So he's working 80 hours a week, right? And so part of my village is the gym. So I do try to go there often. And then I also am in a mom workout group. So we go to the park Tuesdays and Thursdays. And the setup is, it's an okay workout. I'll say that. I would say it's mostly cardio.

I kind of treat it as cardio. It's circuit with weights. So not great, but I do it because it gets me out of the house. My kid loves it. I love the socialization aspect. So I don't really want to get rid of that, even though it's a subpar workout. And then let's see, what else? My kid is sleeping better now.

And, yeah, I guess that I'd be happy to give you guys any more info, but that's kind of the basics of it is how can I gain my strength back while still incorporating those mom workouts that I do a couple days a week. Yeah, that's a great, really good question, Molly. I'm sorry you went through that during your pregnancy. Did you figure out what the cause of the clot was? Was it an injury? Was there something going on?

They're still figuring it out. They did a bunch of genetic tests. It's not genetic. I still actually, I ended up getting another one post-pregnancy. And so they're thinking it might just be my anatomy. So I might have to get a stint place there, but for now that's not going to, that's going to be pushed down the line. Right now I am on an injectable blood thinner. and so it's a pretty high dose right now with and the injections kind of suck.

But no, we think it's just who I am. How does the blood thinner affect you? Does it, do you get faint, low energy? Do you notice any negatives? No, I want to say so, though. I will say I do tend to lose weight while I'm on the blood thinner for one reason or another. I don't diligently track my calories. but I wouldn't say I necessarily eat less,

but I do tend to lose weight when I'm on it. Okay. Okay, so this is... How sleep for you right now? Sleep is a lot better. Kid is sleeping through the night now. He sleeps about 10 and a half hours overnight. I have a pretty solid night routine.

Yeah, definitely prioritize sleep. I love my sleep. How long has I been going? Because I see in your question that you wrote that you had a bad sleeper. So has that... Yeah, I think I submitted it back a few months. months ago, and it's gotten better since then. So, yeah, I would say his first, like, 14 to 15 months of life was rough.

I was up multiple times. And I, our record was 12. That was not fun. Yeah, and then, but now it's great. I lay him down and he's down besides maybe teething. But I would say for the most part, I'm getting at least a solid eight and a half hours of sleep at night. That's awesome. Good, good.

So what you're experiencing is. very common, although there are unique situations in there. It's very common with high-performing fitness enthusiasts, okay? And you definitely qualify. The strength that you displayed at your peak is exceptional. Very few women can deadlift, you know, close to 300 pounds, can bench press the big wheels on your side. So you're very high performing. And what you're experiencing is very common during and post-pregnancy, which is how do I approach this now? And it has more to do with different priorities than it does with the challenges on your on your body. And by the way, those challenges are real, but it has more to do with just, it's like kind of this reordering

of priorities. And I'm just going to kind of list things out for you in a way that might make it seem more obvious, either to the listeners or maybe even to you. Okay. You got a kid. You might be trying to get pregnant. You dealt with a big, you know, kind of medical situation. Your husband also works a lot. And so this is a lot. This is a lot for you. You're holding down the fort kind of by yourself most of the time while husband is out there doing his thing, trying to become an orthopod.

And so this is a lot of stuff that's going on. Your sleep is better. But there was a long time there. It was really bad. You also have different priorities now. And you actually kind of talked about it. I like this mom group a lot. and it's really not about the workout.

It's about this new thing, which is the socialization and the value it brings to my kid. And so we have to reorder things looking through a different lens. It's not the same lens you had before, Molly. So the lens now is what's going to improve my quality of life and how do I define that?

Well, I've got to define it based off of these new priorities. And the reason why I'm saying this is because it's not going to look like it used to. Because you have different priorities now. So you're not going to train for maximum. maximum gains for a while because that's going to compromise these other things that are really important for you to you. Does that make sense? Yeah. I and I totally hear you on that and I guess I like to think I have a decent head on my shoulders. I'm not going to be squatting 225 again. That's okay. But more like right now while I'm in an okay spot, it feels okay right now. How can I kind of get a little bit of a leg up before. I know that priorities are going to shift once again. Yeah.

I'm not having a new kid. Like, yeah, okay, I'm not going to be squatting big numbers right now, but currently in this time. You are, though. I want to make this clear that you're comparing to where you were, 265 deadlift, 225 squat, 135 bench, which is incredible. You're at 205 deadlift, 175 squat, 105, that's incredible. You're still stronger than most people. You're still very, and we're not even two years out from being pregnant, right?

Having a baby. A couple months of good sleep. Yeah. So. Are you familiar with the brain scans on moms and how the brain is affected by poor sleep and how long it takes for the brain to go back? No, but I can only imagine how just off we become when we get very little sleep. It takes a while.

It actually takes a while. So here's a deal. So it's so insidious, Molly. for someone like you who has that determination, that discipline, that training, you're married to someone who's in residency, which means you're probably both very type A, let's go, we can do this together type of deal. You tend to match up with each other. It's very insidious. And I'm not saying this to tell you, like forget about your goals. What I'm saying is it's going to feel very different.

What it's going to feel like is coasting. So the workouts are going to feel like coasting. The socialization is going to feel like socialization. and when the time to sprint comes, you're going to totally know. It's not going to be like, man, I'd like to sprint right now. It's going to be like, oh, my God, I'm sprinting.

What's happening? That's what it's going to feel like. So what the workouts are going to look a lot like right now is practicing lifts, feeling good in the moment, making me feel better as a mom. And so it's going to look a lot different than what it used to. It's probably going to look more like a Maps 15 protocol with your mom groups.

And it's going to look like that until, you look at things and go, whoa, I'm starting to sprint again. That's what it's going to feel like. It's not going to feel like you're forcing yourself. I think that would be the best approach to your strength training right now. And I actually think you'll get, and I know this, the best approach produces the best results. So you're also going to get the most strength out of training that way. So Maps 15 protocol looks like two lifts a day.

So every day or most days you're doing two lifts. Most of them are compound lifts. She's got Musumum only 15. So I think that's great. Yeah. And I actually, I just ran it all the way through. Oh, good. And so the way I set that up is I would do, I would prioritize the compound lifts when I went to the gym.

And then with my mom group, I would just do whatever the workout was. And then if I found like, oh, with my mom group, we did a lot of pressing, then maybe I would take out a pressing movement out of Muscle Mommy 15. I love that. So I ended up running like maybe four muscle mommy work. out days and I didn't even add the volume back in. I just completely took it out. So I would choose four days that suited me best that week. That's great.

And then, yeah, the other two were. That's great. I would change nothing. Yeah, you're doing, I think you're... Intuitively, I think you're doing the best thing you can do. That's perfect. In fact, I would run through the different MAPS of team programs. So how many of them have you done?

Is it just Muscle Mommy 15? Yeah, I've only done MuscleMami 15 since asking the question. And I also own the original MAPS 15. Okay. I'll send you another one. I'll send you Mass 15 power lift. So you can go original Mass 15, then go power lift, and then find another one and keep following. The protocol you're doing is great.

It's actually very active. It's excellent. Well, you also, we started this conversation, too, with preparing us for another pregnancy, right? So I wouldn't want to scale you beyond that with everything you got going on. It's like, that's a perfect place to be cruising right now. Keep going with your momentum. Yeah. Yeah, that's perfect.

And more of the challenge that I hear is the psychological part of comparing yourself to the PR version of you. I can't imagine if I did that to myself, I'd be depressed every day when I work out because it's when I'm squatting, deadlifting and benching compared to, you know, Adam 10 years ago is it's nowhere near that. Yeah. But I have a very fit, healthy, balanced lifestyle that I enjoy and like. But it's like I can't compare to peak version of me. I'm in a different chapter. Just so you know, because I've worked with a lot of moms. I've worked with a lot of fitness fanatic moms who were consistent and they had kids.

And typically what it looks like, if you have two kids, let's say, it'll probably be around where the youngest is three that you're going to start to be doing kind of what you were doing before. And that's just because they allow it to happen. There's more time. Sleep is very consistent. You might have somebody you trust who can watch the kids for a couple workouts. But it's right around there where you're like, oh my gosh, now I'm like turning it up. But that doesn't mean you're not kicking butt the whole time, which by the way, you are. You're actually kicking butt right now.

A lot of it is due to how fit you were before. You'll get so much further and stronger if you keep practicing those movements with low intensity. And it's magical how that happens. It'll sneak up. And one day, you know, you're going to have that day where you feel really strong and you're going to want to push it. But just keep going and keep practicing it until you get to that place where it's like it makes sense. Yeah. And you're doing a lot because if you're doing four days a week, two lifts a day, plus two days.

a week of the mommy circuit workout. That's a lot. That's a lot for somebody who doesn't have other responsibilities. So you're doing great. And if you feel good, I would just keep doing that. Yeah. So do you recommend that I keep the lifts low intensity then? Should I push it when I feel like I can? How can I gauge that intensity? The only thing I worry about is your level of measuring intensity and what you think, because I look at those numbers and I go like, we're kicking ass. So if if that's what you consider low intensity as being able to hit those types of numbers, then I would say moderate, but I don't know if I'd keep you there. I mean, you're in a, and that doesn't mean that you can't increase those numbers,

because if that becomes, to Justin's point, because you've been practicing all that relatively easy and you feel like you can go up in there five or ten pounds and do it. But I think you're moving good weight. You've got enough volume and your workout to Sal's point. I would be very careful on how much more intensity I would push. If you want more structure, Molly, what it would kind of, look like is if you ever hit a new, not an old, okay, so a new PR, an extra wrap or an extra five pounds, give yourself four weeks of not, of not trying to challenge it, like a full month,

and then you can go back and see how you feel. And I'm only saying that because, uh, I, this is what happens to me. I'll hit a new PR. Oh, the ego. And the next week I'm going to try and, try and do it again or beat it. And I get caught in this kind of cycle. So you want to give yourself a number and be like, okay, I just did an extra rep, uh, with squats. I haven't done it a while. I'm going to give myself four weeks now of, you know, 80% of that. And then I'll try on the fifth week to see what I can do, you know, type of deal. Yeah, that's a good rule. I do the same exact thing.

Like, oh, I was stronger this week. Yeah. Oh, maybe I'm going to be even stronger next week. Yep. And I'm not. And then I get disappointed. 100%. Yeah.

But you're doing good. Molly, you're doing great. Yeah. So then for the mom workouts, I, I will run one every now and again. I have a personal training background. And so is there a. way that I get so imagine you know it's just a bunch of moms of different fitness levels and we all come in with our little dumbbells right so some moms bring their five some moms bring

their 20s it's kind of a range uh and we do kind of have to get through it quickly because our kids are trying to jump off the play structure and crying and everything uh but it's fun I so is there a way that I should approach it both when someone else is running it or when I'm running it should Should I try to keep that super low intensity? Should I treat it as if, like, those are my press rate movements? Treat it like the way we treat trigger sessions. Yeah. So, like, lower, like, if you know you can press 20s, I'm having you do fives and tens

and go through the movement. Like, again, especially considering what we, why we're doing it. You love the community. You love the thing for your kid. It's less about the workout. So it's less about the benefits that you're getting from that. It's more about the other two benefits that I think are tremendous. And so treat it that way.

I'm here to, you know, it's like, it's almost like active recovery for you versus you try to make gains in your in your circuit class. Molly, how do you feel when you teach the class? Do you like it better? Oh, like when I'm able to teach it. Yeah, I guess I like having the ability to kind of control what movements we're doing because then I line it up with the workout I'm doing that week and say, oh, yeah, I want to make sure we do some chest because I don't have a lot of chest going on the rest of the week. So I do like having that autonomy. But I don't mind it when other women run it too. they usually will choose movements that maybe I stray away from because I don't like them,

but I don't like them in the sense that I just don't enjoy them as much, but maybe they're good for me. Well, in my experience, when you have a group of moms together, the most important thing that I can provide for them as a trainer is make it enjoyable because they're taking time away from things that are important. It's difficult. They're there because they're meeting up with other moms. And so for me, when I would run groups like that, I was always like, I want to make sure they love this more than anything else.

They feel good afterwards. Yeah, so that would be the thing that I would tell you. So think to yourself, like, what do they need? What are the things that they need? And it might be like mobility. Might be like- Yeah, skills. I work on skills, balance, things like that.

Yeah. You're doing great. You're doing great. So then last little bit then, nutritionally, I'm fine staying at maintenance. My maintenance is like $2,400-ish, 2,600. hundred-ish calories. I tracked for a few days just out of curiosity.

So it's pretty high. I think it's fine, but I guess if I'm trying to gain strength, should I try to push the calories even higher? I don't think you should push anything. Yeah. Listen to your body. You're hungry. Eat another meal.

Make it balanced. Hit your protein. Okay. So if you feel like it, like if you feel appetite goes up, you had a good week, you maybe hit a PR and something and you can feel like feed it. But otherwise, I think you're in a great place,

calorie-wise. You have a good balance right now. Yeah, you're not pushing anything, basically. Exactly. Cool. All right. Well, that's awesome. Thank you so much, guys.

I know you guys are going to say, oh, you're doing great. You're doing great. And I was going to say, no, I want to do better. But I really appreciate it. Thank you guys. Yeah, great job. Thank you, Molly. Yeah, thank you so much.

Have a good one. You got it. She's doing great. That's always a challenge. It's always a challenge with someone who's like really into fitness when they have a baby, especially moms. Dad's can get challenged with the two because they have responsibilities. But a dad's body isn't getting.

getting completely taken over. All this urgency to try and get ahead, you know, before the next kid, it's like, no. And the challenge, you're doing awesome right now. And just, yeah, for women listening right now who are really into fitness, we're thinking about getting pregnant, in many ways your body is no longer yours.

That is a very difficult thing to process. And the less you fight it, the better you are off. The more you fight it, the more you'll hit, you know, run into walls. It's funny. She didn't say anything about having a trainer background until towards the end. It made a lot of sense.

It makes perfect sense. A lot of her choices. Totally. This is more, to me, this is more psychological. Like, this is, uh, where she's at number wise is incredible. Mm-hmm. Are you kidding me? If you, if she told me that these were our previous PRs and I had a hold of her and

we're training and this is what we're doing already. Yep. Three months of good sleep after having a baby, you know, 17 months before. Yeah, no, we're killing it. Our next caller is Michelle from Ontario. Hey, welcome back. Good. Michelle.

Hi. Hi. Hey, good to see you again. How you doing? Hey, Jim. Good. How are you guys? Good.

Good. Good. give us update. So I know we kind of talked about like in regards to like my energy and like so I've noticed with the starter that you guys had given me my energy has come back but like not obviously like every single day. And I've noticed the days that it's like lower is like when I'm obviously not eating properly. And I find that that's my biggest challenge still is the nutrition and the eating.

And I'm not saying that like I'm eating poorly. I just I'm not eating properly in regards of like. the protein and like stuff like that. So this was 30 days ago we saw you? Yeah. Okay. How do you feel about what you're saying right now to us? I mean, obviously I would like it to be a little bit more positive,

but I'm not upset. Like I know I've seen some improvement, especially in regards to my energy. So like I know that that's a positive thing. Oh, I think it's really positive. Let me help you. The fact that you, yeah, the fact that you have connected these dots is big.

And then the fact that we know it's already positive change in your energy is in 30 days is actually a really good sign. Yeah, you're doing really good. You should feel very encouraged. So, and I know that's tough when you're looking at everything and you're like, there's all these things that I could be doing or whatever. But I just want to encourage you, it's only been 30 days and the fact that you're telling me that your energy is starting to come back.

I remember our last conversation. I remember it was really difficult. It was tough for you to tell us what was going on. The fact that you're feeling more energy and that you're connecting the dots like Adam said, in 30 days is phenomenal. Yeah. So here's the deal. It's going to take a little while to start feeling really good.

It's only been a month. Just be consistent right now with the MAPS starter. The nutrition is always the most difficult part. Yeah. It's always. Have you heard me talk about whenever I'm like on a nutrition goal for myself, a kick is how I do this like competition of how many days I can get in a row. And so I don't know if you've done this yet in these 30 days.

you've already connected the dots of like, oh, when I eat this well, I feel this good. When I don't, I don't. And so what I do is like, okay, I'm shooting for as many perfect days in a row. I get three, three perfect days. And then I have a day I'm off. I don't get to my protein, my meals, whatever my thing is, right? So then that clock resets again.

But I'm right back at it the next day, but I'm back to it. The new goal is four. Can I get four days in a row? And so I play this kind of psychological game of just it's inevitable. I'm going to have hiccups. I'm going to have rough days. I'm going to have setbacks, but I'm competing with myself on trying to string more and more of those good days. And then before you know it, you know, six months down the road, we've now had a 30-day stretch where you were perfect.

And then you get to feel the strength, the energy, everything, and it starts to get easier and easier. Instead of beating yourself up every time you don't have a good day and being like, yeah, and that can really spiral you out. And one day then turns into two days, turns into three days if not good. versus the looking at it on the other side of, oh shit, I got three days in a row of perfect. Okay, let's see if I can beat that. Let's see if I can get four days. And so flip it on its head.

Instead of when you have a hiccup, a bad day, don't look at it as a bad thing. Look at it as an opportunity of, that's my new goal. My new goal is I haven't done four days in a row. I'm going to get four days in a row. And then you get that and oh, you get to six. And you're like, oh, shit, I got six.

Oh, you know what I'm saying? And it's a huge change in the mental shift. And it's helped me out, to help clients out. that get them to reframe it. Otherwise, we tend to spiral out when we have a, and we beat ourselves up, and then one turns into two or three days in a row bad, versus like, of course I was going to have a bad day.

Happen, I'm back on it. New goal is four or five days and keep competing with yourself like that. Michelle, you also, in your email it says your steps are up too. Yeah, so the steps have gone up a lot, not a lot, but like I've definitely noticed that like they've gone up. My husband and like we like to go for walks now at night, so we're trying to like increase that whenever the weather has been like good. and then during the day, like I said, when my son's napping, I'll go downstairs.

I'll do the workout. And if I have that extra energy, I will hop on the treadmill and kind of just. Michelle. Beautiful. That's big. Those are big moves in 30 days. Yep. You know what happens, Michelle, is what we tend to do to ourselves is when we don't do what we

think we should do or don't reach the standard that we've created for ourselves, we think that we need to beat ourselves up in order to get back on track. Because if I don't, I'm just going to keep moving in this wrong direction. I better get on myself about this. That's actually the opposite of what works. It actually doesn't work. What it does is it eventually makes you not want to do it anymore because why would you want to just be in this state of beating yourself up type of deal? Yeah.

Let's back up for a second. What are the challenges in front of the nutrition part? Like what are the things that kind of that you've identified that make it difficult to be consistent? I think it's just, again, like the tining and the, like throughout the day like I'm with my son chasing him yeah anytime I eat he just wants to eat what I'm eating so it's like yeah I tend to just like eat his leftover food type of thing so it's like that's where I'm struggling oh yeah that's super how old your how old your son again he's 15 months yeah so this is super normal because kids take your old schedule and throw it in the toilet

and then you kind of don't have a schedule you create a schedule but then your kid you know gives you the middle finger and does whatever they want type of deal So this is super hard. This is like a very normal. Moms all go through this. Sometimes dads you too, but typically it's moms where they're like, what is up on my day? I knew I was going to do this,

that, you know, the other thing tomorrow or today. And now it's all at the window because my kid had a blowout in their diaper or they don't want to take a nap or we're doing this other thing. I don't want to, you know, pull them from this thing that they're really into. And so it just,

it's just, this is just how your days are going and it makes it very difficult. The best solution for this, is to meal prep when it comes to diet. That's the best solution. It's not perfect. You're still going to run into these obstacles. But when you don't have meals prepped in the fridge,

then when those things happen, which are often with a 15-month-old, then it's like, next thing you know, you went through the whole day and you ate 30 grams of protein all day or whatever. So there's a couple suggestions. Either one, when you have the time, and maybe your husband can help you with this, meal prep.

So maybe he grills a bunch of whatever. You make some rice on the stove. You've got six meals in the fridge ready to go. Or and you find ready to eat simple meals like high protein Greek yogurt would be an example. Cottage cheese and fruit is another example. And those are just available and they're easy and then you hop on it. And I'm just going to say this to you, Michelle, the nutrition parts can always be the difficult part. It can always be more difficult than the workout part. But you're in the first 30

days and you're doing really well. A good goal for us the next 30 days is to attempt to do what Sal said. If we've done no prep days, at least getting a day or two, we've tried to prep like that and set yourself up. So that's a good goal. And then the reframing that I talked to you about is just it's inevitable we're going to have a bad day. You have, again, you have a kid. He is going to throw you a curveball the next 30 days for sure and throw a day off. That's okay. How many days did you get in a row of good nutrition and then compete with yourself that way. So reframe and then the prepping things. That's the next 30 days. That's our goal. Totally. Like just that's all I'd want you to focus on. And then like let's see where we've progressed next month. What are you doing what are you

doing 30 days from now, Michelle? Back to work. You want to get back on the show? Can we talk to you again? Yeah. Let's coach you again. Yep. Okay. Let's do that. Okay. Okay. Let's do that. All right. All right. We'll see you in 30 days. You're doing good. Thank you so much. You got it. All right. Bye. Bye. Bye. you know what the big difference was between this call and the last one she's smiling oh yeah yeah yeah yeah yeah yeah her last our last call with oh god really difficult yeah no it was really emotional it was really emotional she was really down energy wise yeah yeah i mean uh that reframing has helped so many of my clients it helps me still to this day it's gold it's gold it's such uh because you do

you get in your head you fuck up and then what that ends up happening is that turns into two three days totally you're like oh how many day get in a row like totally flipping it um you're on a positive. Yeah, where's the positive? And then just like, okay, can I, and then what it helps is when you, let's say it was three days and she messed up at four. And then she reframes it. It's not like, who don't dwell on the mess up. It's like, I got three days in a row. So now I'm going for four. Now when she gets the day three and about a mess up, she's going to go, oh my God, no, I'm going to make it through this day. So I can hit my new. Yes. And then you get into this competitive thing of just inching up. And then before you know what you look back and you're like, oh shit, I've strung 30 days of perfect eating together. And you see and you'll, then, then, you'll, then. She'll see connected dots of how she feels and all the other things.

Our next caller is Stuart from New York. What's going on, Stuart? How are you? Good. All right. Oh, my God, my son would love your collection back there. Yeah. Yeah, you're a big bad guy. We're a big Marvin family.

You know, and every time a new movie comes out, I get ready, right? We're ready for Spider-Man at the end of next week. Before you know, we'll have Dr. Doom and everyone in. Yeah, yeah. Yeah, my son's obsessed with all bad guys. So you got all of them back there. Well, my father started me at about eight years old and 50 plus years later, it's still going strong. That's great.

How can we help you? Hey, well, first of all, my comment to you guys and actually relates to some of the things we just got done talking about is not only do I really appreciate your podcast because of being a one-stop shop for everything related to working out. nutrition, but really it's everything else as well. And no other podcast has that, right? It's talking about the family things. It's talking about what else is going on in life or just something interesting you came across. And that's what I really appreciate. I'll tell you, my kids range from 25 to 50. So I've already raised some of you guys. And, you know, it's just, I think that's what's special about your podcast, just how well-rounded it is. It's informative, enjoyable. You know, you guys kind of balance each other out on your different things. So I'm, I'm, I'm,

I've really appreciated the last six, seven years. Thank you. Thank you, sir. Hell of a compliment. Thank you. So, you know, my reason for calling in, and maybe I'll give you a little background, which will also serve as a PSA,

is on this past New Year's Eve. I received the gift of stage four melanoma diagnosis. So I will tell you that coming close to being 60 years old, a couple of years ago, I thought about one of those things that you can prepare for to, you know, whether you think about things like cancer or neurological issues or cardiovascular, cardiovascular jumped out. And so I had done a first chest exam in April of 2024.

And then all clear, beautiful. And then 18 months later, mid-December, I go for another one and we find a lump in my And the reason I bring this up is because, you know, we don't think about how important it is to do regular checkups. And if not for the interest in cardiovascular, I would have never found this out because here I am working at five, six days a week, feeling great, no weight loss. All these things are positive. But at least it allowed me, you know, the exam to find out something's wrong. And we quickly move during those next two weeks to it's not a lump in. the lung, but that's not the point of origin. It was melanoma throughout my GI track. I've had a few lesions in my brain. And just to also start this on an uplifting point, breaking news just two hours ago, had the most recent PET scans, and after six months of treatments, everything's starting to shrink. So, you know, that's the positive side about this. I'm interested in speaking to you guys because I still have another six months of treatment to go.

This has been a real rollercoaster of the times. It is the, what I'm doing is known as immunotherapy. So there was no way to do things surgically or with chemotherapy. So I have immunotherapy, which I have infusions anywhere from every three to four weeks. For the brain nodules, I've done this gamma knife, which has so far been, effective in getting those out. And at times, the immunotherapy will knock me out so much that I can't work out at all. And then I also have what's known as, you know, immune-related, effective disorders where either the kidney or the liver or something else is being affected, you know, as the,

as the immunotherapy, which basically ramps up your immune system to go after the cancer, it also tends to go after some healthy items at times. My thyroid is completely gone, has been decimated, and I would say that my working out has been consistently inconsistent. And to also give you just a little bit more on my thought processes, I have had surrogatech arthritis for 30 years. I've also always been the type of person who think, if you sit there and say, well, this is sore, this ache, so I'm not going to work out, then it just continues to be a vicious circle, right? You don't work out, you gain weight, something else gets worse. And so I have always worked out, which I have found to be helpful from a physical as well as a mental perspective. And especially

now going through all this, not being able to work out consistently has been an issue. I do not feel like it's a strength thing, but at times, I'll tell you, for example, a couple of weeks ago, because of some elevated liver and kidney blood levels, I had to do no working out at all because that also impacts your liver numbers. And that's why I go to this whole consistently inconsistent. I've thought about, okay, do you do full body? Do you do, you know, upper and lower? I myself have always been a muscle-proof person, right? Chest tries, best, you know, back buys, shoulders, legs, et cetera.

And so, you know, I'm coming to you guys. And by the way, I'm coming to you guys, while I'm not wearing my Valori pants, I do have my caldera moisturizer on. That's why you look so young. I was wondering, why does he look younger than Sal? this is not right. You know, at 60, that Adam has been a lot of help. And look, I also, when I work out 60 to 75 minutes, so it's also over a long period,

you know, I would typically say maybe five different exercises, depending upon how I feel, four to five sets of those. And I know in the back of my head, I can, you know, for this process, I can hear out, I'm saying, well, you know, the least amount of effort for the most amount. of getting there and success, but there's a little bit of mental block on that as well. And so, as I say, I think to summarize it, I was thinking, you know, here I am another six months of treatment at a minimum, and it would be great to understand any of your guys' experience working with people who have cancer, who for different reasons, and I know there's multiple,

it's a roller coaster of events, you know, that you've either assisted or just have thoughts about how to proceed from a working out perspective. Yeah. I appreciate you calling in, Stuart, and you're doing really well. Yeah. How long have you been working out? I would tell you probably, you know, 30, 35 years. So I'm 60 years old now.

I'll be 61 next year, but I'm a long time working out. Okay, that's what I thought. That's what I thought. So I've worked with a few people with diagnosis, you know, similar, similar but different. And I think the way you're approaching it is right. I think what would help is if you take health and you enlarge the sphere of things that contribute to better health. In other words, I'm going to do something every day to improve my health, which includes mental health, spiritual health, physical health. Okay, so an example would be, I'm wiped. I'm wiped

from my treatment, I can't work out. Can I read something that's going to make me feel better mentally? Can I stretch? Can I go for a walk? So every single day. I watch a good Marvel movie. I mean, every single day you want to do something for yourself. So you want to have that hour every day. This is the hour I take care of myself. And then, and I would trust you to do this because you've been working out for so long. What is going to be, what is going to be best for me in this hour? and then whatever you do is great. And so it's not going to look very structured because of the unpredictability

of what you're experiencing. In other words, we can't make something super structured because we don't know what you're going to feel like the next time you get a treatment or the month after or whatever. And so what you do, all you do, here's your consistency.

Every day, this is the time that I do something to make myself feel better. It could be a massage. It could be yoga. could be watching something that's uplifting because that's all you could do. Could be meditation or prayer. Could also be lifting weights.

Could be cardio. And that's just the way you're going to. So the consistency is for what I'm going to do every single day for an hour is something that's going to contribute to improving my health. And then you decide what that is. You already said what I would say to you.

Because you are, you're the type of client that I have to pull back, not push and motivate to go, do more shit. So that would be, and you already said what I'd say to you, I'd be in your ear about that and just, and I'd always be challenging that of like, you know, Stuart, is it that big of a deal that you don't lift today and maybe go for a walk and do something else? Because you are strong, you are healthy, you are fit, you are somebody who's been very consistent with that. You are the type to most likely push through when you feel achy or pain because you don't want to miss the workout.

And so I would just be communicating that. I'd be challenging all the other, like as we would get to know each other as a trainer and client, I would try my best to find more out about all the other things that give you joy and fulfillment in your life. And I would just encourage that stuff. It's like, hey, it's totally okay that you don't get a lift in today. And you go do that other thing that we both know fulfills you. And so that's where I would constantly be poking you because you're not the client who I got to motivate. I mean, a lot of my, you know, advanced age cancer patient clients were not like you. They were obese or they had a lot of other. They're getting them to work out.

And they're just now coming to me to work out because they didn't do it in their life. And we're trying to create more health and fitness habits and behavior. So it's a different conversation than I think I'm having with someone like you. I'm probably digging into other aspects of your life and making sure that you're hitting all those other things, as much as you are, the workouts and some of that. And just leaning into, yeah, so you don't feel physically great today. So let's do the other things that fulfill you. What do you guys think about just when I look at the next six months,

now that I've gotten these results, I at least know where I'm heading, you know, for the time being, which is a monthly immunotherapy. Sometimes, you know, as I say, that week or the next week you might be knocked out, but you probably have three decent weeks now, unless I have to do different things because of certain results. What are your thoughts about the full body versus, you know, upper body, lower body, thinking, okay, if you know you're going to get maybe three days in during those three weeks of the month is one better than the other, just so you're not missing a body part? No.

No, we're missing. Whatever you enjoy more. Yeah, and we're missing the big picture here. Right. I would prefer Maps 15, Stuart, which would be torturous for the 70 minute workout guy, just so you know. Like, you, it's about how you feel the next day more than anything. Can I do it five times that day? Well, the thing you've got to consider, Stuart, is it's not just about when you feel crummy from the immunotherapy.

It's also cumulative stress over time. And so we don't want to do. So here's the trap that might happen. Okay, I got three good weeks I'm going to get after it because I know next week I'm not going to work out. Yeah. So I'm going to make up for that week. You're going to overload it. By getting after it the next three weeks.

Yeah. That's a trap. So it's literally, I know in week four. my body's going to be fighting, so I'm going to take care of myself going into that week four. That'll serve you much better. The beautiful part, it's more being as healthy as the beautiful part about a man that has put in 35 plus years of being consistent with lifting weights is how little you have to do to keep all

that shit. It's very, very, I mean, you did the hard work, 35 years, 35 years of being that consistent guy who lifts and loves to work out when those splits and do an hour, hour and a half workouts. And so now you're at a time in your life where you can still maintain that muscle mass and that strength and that health with very little of that time that you've put into it.

And the challenging part is the psychological part because you've trained yourself so well to do that for so long. So again, if you and I were training together, I'd be constantly reminding you that's tour, dude. You literally, if you get to the gym and you can do two those good exercises, you're perfect.

You're good. You'll get better results. We're good. And yeah, exactly. You'll get better results. You'll feel just. Just as strong, just as capable. And to Sal's point, I'm not teetering on that red line getting ready to go into.

Which, by the way, that red line has moved to the left quite a bit because of what you're going through. So what used to be appropriate for you, volume and intensity is very different right now. Tolerance is different. Yeah. So that's the way you got to approach it. Don't try to make up for that week or so with the three weeks or two weeks that you feel good. Yeah. Especially being down 15 pounds.

you know, I've gained a little bit of it back, but that's the other part, right? I'm used to performing a certain way. Those days I work out, I'm not feeling weak. I do feel strong. It's mentally thinking, okay, you can't be pushing your facts. You've got to be pushing 60, 70, sometimes 50% of your max and go from there. Yeah, no, every day you do something that, you know, try to separate yourself and say, how can I take care of this guy right now?

what's the right thing to do for this guy? How would I train myself if I was my friend? And you've got that hour and then you do you do whatever that looks like. And a lot of times it's going to look like not a workout. Okay, great. Have you, Stuart, I mean, you're obviously disciplined enough, intelligent enough. Have you considered, though, having like a coach that you kind of check in with as you go through this process just to kind of be that second pair of eyes or person who's kind of in your ear a little bit?

I have not. my wife will try to be that person because she's a powerhouse herself. Yeah, just something for you to consider because I think just like we're doing right now, having someone like that to just kind of, hey, this is what I'm thinking this week and having someone who's like, Stuart, I think this is a better idea and then going like, okay, that makes sense. Might be of value to you too. No, it's definitely something to think about.

Look, we are all in different areas, feel like we, we have enough knowledge. But it's kind of like reading a magazine or watching this program where you're always going to get one nugget out of it at least, right? Aha. I didn't think about that. And a different, let me look at it through that lens,

that perspective. Totally. Yep. It's also just, you're just letting somebody else run it for you. Yeah. You know, outsourcing. That's right.

Well, I appreciate it. Yeah. You guys keep doing what you're doing. I wish you nothing but the best of luck as you continue to go. and enjoy every single phase with your children. Thank you. I mean, each one special in each attempt.

Do you mind if I do a shout-out? No, go for it. I'd like to give a shout-out to my wife, especially as I think about your guy's program. So my wife, Grace, who also goes by Senior Strong, has been phenomenal. She's an emotional powerhouse when it comes to emotional support for me for these last six months

and also in the gym. And the reason why I bring this up is, she's everything you keep preaching to women. She's 68 years old, 120 pounds soaking wet. Meanwhile, he uses a 120 pound dumbbell when she does elevated, you know, sumo squats or pushes 300 pounds plus on our sled that we have in our basement gym. And, you know, she's strong, lean, powerful, sexy, and not at all bulky. And it's everything you got, you know, these two things, everything you guys preach to your community about.

you know, the emotional powerhouse and also being the strength powerhouse is everything. She embodies a true model of that. That's great. That's awesome. What a great partner to have. Sweet. It is. That's why I say, show, should be, see, listen, I should be your coach.

Honey, I listen to you about everything else. But guys, you have a great day, and I appreciate your time and your input and keep doing what you're doing. Thanks, Stuart. Thanks, Stuart. Thanks, Stuart. That's tough. That's tough. But, you know, I have a few clients like this.

And the workouts sometimes look like workouts. Sometimes it look like we would go around. We go for a walk. Sometimes it looks like I'm rubbing their feet in the session. And it's too unpredictable to create a schedule. The only schedule is I'm going to do something every day to care for myself. Do something and listen to your body. This is why you did this for 35 years.

I mean, this is, this is the perk of it is that, again, this is why he's unique, because at least for me, I didn't get a lot of clients like him. No. Normally when they hire me, they got this bad news. And they were not doing anything. They weren't doing anything. They were unhealthy. And then now here I am trying to create. Trying to make up.

And I'm trying to balance everything he's balancing from a health perspective while also trying to introduce them to strength training. And you're juggling that, right? He's totally different. He's built this incredible consistency around lifting weights and strength. You can see how good he looks. He has to do very little in the weight room to maintain all of that stuff that he's done. So I think if he's my client, there's a lot more digging I'm doing with the other things that fulfill him. Like, I would much rather see him go hang out with his kid or his wife doing something at the park for an hour than another hour in the gym that week, lifting weights.

I'd rather see him do the Maps 15 protocol and then go do something else that is fulfilling him and giving him joy because he's done such a good job with that other stuff. Our next caller is Sandy from Connecticut. Welcome back. Hey, Sandy. Hello. How are you? Good. How are you doing?

I'm doing great. Yeah. All right. Give us another update. What's going on? Well, I thought because it's my 90-day follow-up, I thought I'd give a little summary and then get into the updates. and there's been a couple changes since I sent in my email last week. So I'm just going to read my email just so I don't go off on a tangent.

All right. Okay. First of all, I can't thank you enough for this very, very generous opportunity to have three follow-up calls. I was feeling so defeated and hopeless when I first wrote in. I was ready to give up. So writing in was my last attempt for any sign of hope. thinking I may never hear back from you. I got an immediate response and have been so blessed to have had the opportunity to follow up three times. So 90 days later, I have to think back to even

remember feeling like giving up. My weight was still is my biggest fitness challenge. And all I want is to give back to where I was a few years ago when I felt so fit and looked pretty good. All the hard work that I had done to be in my best shape ever and maintain that for eight years was taken from me with unnecessary med changes that messed up my hormones and metabolism, followed by other devastating events over the next two years. All the hits kept coming, but I stayed at the course despite seeing the weight gain and my strength go down. I was on a mission to fix it all by myself to trust no one ever again and to ask for no more help. We all know that was an epic fail. So I turn to you as you have been my go-to fitness podcast for the past four years.

So thanks to you guys. I was able to understand that I need to focus on the steps to get there, let go of all the anger of how I got where I am. And I had to stop wishing for the final goal to be immediate, which for me was the number on the scale and being able to look at myself again. Your support and direction these 90 days has given me a new focus, recovery being my priority. I know you know all this. I just want you to know that I really truly do get it to now too. I am trusting the process. You've given me the tools of motivation and the will to power through and reclaim my former self despite all the challenges. So thank you from the bottom of my heart.

Thank you. No more tears today. I have to give a shout out to my trainer, Greg. He has supported me through these changes by incorporating all your recommendations into my workout and listening endlessly to my comments about my mind pump boys. He wasn't 100% sold on the changes, but said that I was going to be his guinea pig to test these ideas. He took total control and he watched the number so I could let them all go.

My priorities went from the scale to building my community, stress management, improving my sleep, and workouts and nutrition being last on the list, which was very weird and challenging for me, given what my goal was when we first talked. So here we are 90 days. Here's my updates. I'm becoming more of a regular at church rather than the new lady. I have to apologize. We're in the middle of a thunderstorm.

So if you're hearing all that and hopefully I don't lose connection. I did talk to a few people at the coffee donut hour last week at the end of service. And I have two people wanting to walk with me. Pastor Dan is going to announce it next week at the service. to invite others. He absolutely loved the idea, and we're going to work together on growing healthier in a church community.

And I found out, by the way, that before he was a pastor, he was a personal trainer. Oh, what do you know? That's great. Divine intervention brought us together. Love it when he does that. Yep.

Yep. I am consistently averaging six hours of sleep at night. I've had some seven hours. I even had an eight hour. Wow. Yeah, that's huge. 90 days ago, it was about four hours. That's awesome. I am using a fitzpiration journal daily, and that's tracking healthy habits, gratitude, appreciation,

inspiration, plans, and outcomes instead of food tracking, and instead of tracking my weight. I am able to really focus on my fitness goals again versus using exercise as a an avoidance tactic, which I was doing. Setting the small achievable goals is working. It's slower than I'd like, but I am focusing on the positive outcome so far. The prime warm-up and adding the pelvic tilt exercises has helped my back so much. If there's anything else, you want to throw at me to do for that, that would be greatly appreciated, but so much better. you. Nutrition, I followed your advice from last time and focused on the problem areas rather than,

you know, beating myself up for not tracking and, you know, not being perfect all day. My problem areas were dinner and snacks. So I'm doing four meals a day, 50 grams of protein, breakfast, lunch, and dinner, and 20 grams for that snack. No tracking. I am planning ahead for dinner, to make sure that I'm prioritizing my protein and having whole foods available. And I do prep my protein on Sunday for my salads for the week, which is just a lot of chicken. So I did the evil body scan back in April for my baseline. If you remember me telling you how awful that was and how hard it was,

but Greg didn't let me look at the numbers, which was awesome. my plan was to repeat it in 90 days so I could give you the results, which I was dreading. And Adam, as you pointed out, and I thank you forever. That's not my business. That's Greg. Those are numbers for Greg to do his job. So I went back and told Greg that those are his numbers. And so anyway, I decided to do it.

I did it for all of us. So we could see these numbers and see. But that's one reason. The other reason was I was feeling really strong and feeling really strong. My clothes are feeling different. So I said, there's got to be some improvement. So let me try it. So I did it.

So the outcome is I did go up another pound since April. But I lost 3.3 pounds of fat and I gained 4.4 pounds of muscle. Yeah. Oh, yeah. How does that feel? Oh my gosh. Awesome. I mean, I don't care about that one pound.

Hopefully Greg's a believer now, yeah? Oh, man. I mean, those are stellar numbers. That's a seven pound swing in the positive by That's a major body composition. By not obsessing over the numbers and just focusing on other things. I mean, I don't think I don't think I possibly. could have got better results.

Nope. Yeah. In that amount of time, where our sleep is, everything that's going, like, I don't think that I could have possibly done a, that's as perfect as you could have done. Yep. Well, I haven't, it's been over three years before, since I've seen any muscle gain at all. And, you know, and I've been being told that at my age, I'll be 67 on Saturday. that I won't see muscle gain, that maintaining muscle is hard work and I was doing a great job because I've been maintaining it for years.

But I did, about three years ago, I did bump it up two or three pounds, but not since. Not since. So I was, I was true. Sandy, can I tell you the things that made that happen? Yes. Okay. You built community. community, you stop stressing over macros, and your sleep got better.

Those are the three things that made that change with your body composition. It wasn't, I worked out harder, I worked out more consistent, I tracked my macros, I cut my calories. It was, in the order that I'm giving you, community, I'm not stressing over everything. I'm just kind of looking at my protein, and I'm getting better sleep. And the reason why I'm telling you this, because here's what may happen now. You may want to push the pedal a little bit. You may be like, yeah, we're moving the right direction. Let's go.

I'm going to start tracking again. I'm going to start pushing things. I'm going to pull you away from that. Continue building your community. I love what your pastor is supporting you doing. I love that. I think that's going to bring you so much value and quality of life. I think you're going to help somebody else is what's going to happen.

I think you're going to get someone else. that's going to need help, and you're going to be able to coach them just as a friend. And that's going to be so valuable. Your sleep's going to continue to improve. And I don't think you ever need to track your food again. Well, I'm glad you said that because I was kind of feeling, woo-hoo, let's go. Let me get back to perfect in all areas.

You did perfect. You did perfect. I just want to make that clear that I don't think we possibly could have done better. By the way, too, I'm looking at the numbers. I've got the whole thing from Greg, plus 9.5% on skeletal muscle mass. Yeah. The numbers are insane.

To get that kind of response is incredible. So, you know, we can only screw it up by trying to overthink it and overdo it. It's like what you're doing is perfect. Don't get in the way. Just keep your head down, keep moving forward, keep doing the things you're doing. That's it. And I'll tell you what, if the opportunity I feel, like this is going to happen, Sandy.

But if the opportunity presents itself for somebody that could use your help, I think you taking on a client would be phenomenal. I think you meet someone at the church and they need help and you talk with them. You're like, hey, you know what? You mind if I help you?

I've been tracking food for a while. I've been working out for a little while. I'd love to coach you or I'd love to do these walks with you or if you want to get on a call, I think that would be phenomenal for someone like you. And I think you would do a good job. I would love that. Yeah.

Yeah. There were a couple people at church. One of the things that he does during the service is ask if anybody wants to share a joy or a concern. And there were two people that lost family members pretty young this past week. And for illnesses that in my mind probably could have been prevented, you know. So I think the timing was good for, hey, anybody want to walk? Instead of eat donuts.

So yeah, there might be, and there is somebody at work, actually. She's a young woman who is facing a hip replacement surgery, and her doctor won't do it yet until she loses some weight and gets some exercise, but her thinking is she can't do either until she has her hip replaced. And so it's just a vicious circle. And I, you know, it's like, yeah, there's things you could do. And, you know, so. Yeah.

Yeah, just offered a help. That's so great. I read, I heard something the other day, which I thought was so incredible. The fruit of suffering is empathy. And I think the people who've gone through it and really been challenged in my experience, the best coaches, they're the best coaches. Yeah, she was, she, I told her, you know, let's, let's just chat. She was trying to walk. and said, you know, I walk, look, why don't we just, it's too hot now, you know,

et cetera. And I said, well, don't we just walk up and down the hall at a slow pace. Oh, that's wonderful. You know, let me tell you about my dietitian that I worked with. And here's a podcast you should listen to. But, you know, I mean, she's, she's not going to go in a gym lift heavy stuff. I know that. But, you know, I had to, I had to share my really old before picture.

And I didn't share any. I didn't share my when I look my best picture because I don't look like that right now. But even my previous, you know, my before picture to now is she's like, oh my God. I said, yeah. I said, no, I don't run. I don't do a lot of cardio. I said, I pick up heavy shit. Sandy, good job.

What a success story. When we hang up, I want you to send Doug an email of your shirt size and Greg's shirt size. and I want to send a mind pump shirt to Greg. Oh my God, that's so awesome. Yeah, yeah. That is so awesome. Yeah, yeah. Hopefully we've made him a believer now.

Oh, definitely. And you know what? I have sent him a few episodes that I was like, you need to listen to this one. This one's about us. And he listens to him on the way home. And, you know, I'm doing a three minute rest now between my exercises. Yeah. And I'm fine with it.

I see, I really see the benefit. So I am telling all your listeners. who are not believers. I was a non-believer of that. I thought that makes no sense. I'm telling you what difference. So, yeah, that's great. And so he, when he said that I was going to be his guinea pig,

and he said he was doing long rest in some of his workouts now just to, you know, expand the research project here. So great. So I got a shirt. I got a t-shirt with a guinea pig on the front of that. That's awesome. Right on, Sandy. So great.

Sandy, love you. Thank you so much. This has been great. Stay in touch. If you need more help later on, let us know. Yep. If you're ever in California, reach out to us, and we'd love to meet you. That would be awesome.

And, you know, I know everybody tells you guys what a difference you make and lives you save. I hope you really hear that. I mean, what a difference. So thank you. So so much. Thank you. Thank you, Sandy.

Thank you. Hey. All right. That's wonderful. Give me all emotional. I know. That's why I... Bro, seven pounds swing.

Dude. That's why we... It's why coaches... Everything going in the right direction. Bro, at her age with barely... Barely getting her sleep improved... Do you remember her in her first call? Yeah.

That was... She was really... Well, I mean, we don't normally do three checkbacks. I know all of us were really concerned that... was going to turn. Yeah. So, uh,

it took about 90 days. Took about 90 days for, uh, for it all to finally happen, um, for her, 180 going on. And the fact that her talk about a little,

uh, you know, uh, what, coincidence, I guess you could call it, but we know what it is. That pastor used to be a trainer.

Oh, yeah. So she's like, and he's going to make an announcement. Divine intervention. And I wouldn't be surprised. I wouldn't be surprised if, if there were a few people that,

that Sandy just started to help through this process. Yeah. You know? So phenomenal. Great story. Look, if you like the show, come find us on Instagram. It's Mind Pump Media. Thank you for listening to Mind Pump.

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