Mind Pump: Raw Fitness Truth - 2916: 5 Ways to Get Fitter Without Adding a Single Workout

Episode Date: August 5, 2026

MAPS BOGO: https://mapsbogo.com Buy one get one free on any of the top 10 most popular programs (Anabolic, Aesthetic, Performance, 15 Minutes, Anywhere, Symmetry, Starter, Muscle Mommy, Powerlift, 40+) for $157.   In this episode the guys break down 5 non-workout shortcuts to fitness gains — post-workout sauna and its 32% improvement in run time to exhaustion in just 3 weeks with competitive runners, visualization producing nearly identical skill gains to physical practice, music and its measurable effect on pain perception and exhaustion, caffeine as the most consistently supported ergogenic aid, and sleep as the single biggest predictor of workout quality and injury risk. They also get into Organifi creatine chews with tart cherry for anti-inflammatory effects, Troscriptions going practitioner-only soon, Adam's 5-amino-1MQ experiment and the thermogenic sweating it caused, old school gym equipment genuinely outperforming modern machines and why, Adam admitting he loves pickleball after one session with Katrina and almost winning, ASU now offering an influencer degree, California giving 12-year-olds the right to lock parents out of their medical records, and a homeless person holding a Venmo QR code in Sausalito alongside California's $37 billion homeless spending. Then they coach live callers submitted through mplivecaller.com.   Mind Pump Fitness Coaching: https://mindpumpfitnesscoaching.com 1.9 NASM CEUs   SPONSORS   Troscriptions: https://troscriptions.com/MINDPUMP Code: MINDPUMP for 10% off first order. Going practitioner-only soon — get it while available direct to consumer.   Organifi (creatine chews): https://organifi.com/mindpump Code: MINDPUMP for 20% off. Creatine plus tart cherry extract — anti-inflammatory and convenient. Sal's pick for jiu jitsu recovery.   Seed Daily Synbiotic: https://seed.com/mindpump Code: 25MINDPUMP for 25% off your first month.   LINKS   Submit a live caller question: https://mplivecaller.com Mind Pump Store: https://mindpumpstore.com Maps Fitness Products: https://mapsfitnessproducts.com Instagram: @mindpumpmedia   SPOTIFY TIMESTAMPS   0:00 - Intro 2:22 - 5 non-workout shortcuts to fitness gains 4:32 - Shortcut 1: Post-workout sauna — 32% improvement in run time to exhaustion in 3 weeks 10:48 - Shortcut 2: Visualization — nearly identical skill gains to physical practice 14:54 - Shortcut 3: Music — how it changes pain perception and time to exhaustion 19:45 - Shortcut 4: Caffeine — the most consistently supported ergogenic aid in the data 20:14 - Shortcut 5: Sleep — the single biggest predictor of workout quality and injury risk 22:20 - Organifi creatine chews with tart cherry — Sal's anti-inflammatory pick for jiu jitsu 28:06 - Old school gym equipment is genuinely better — why it was designed differently 30:39 - Adam admits he loves pickleball — first session with Katrina, they almost won 40:27 - California gives 12-year-olds the right to lock parents out of medical records 42:01 - Homeless man holding a Venmo QR code in Sausalito — California's $37 billion spending problem 50:08 - ASU now offers an influencer degree — why the guys should guest lecture 1:01:58 - Caller: Laurie (Ontario) — 12 weeks postpartum with second baby, Maps 15 Performance, breastfeeding hunger 1:12:12 - Caller: Nattie (Georgia) — intermodal truck driver, 12-14 hour days, 40 pounds up, analysis paralysis 1:31:08 - Caller: Jason (Missouri) — lineman, 40 pounds lost, on TRT and Retatrutide, gets Maps Performance 1:43:51 - Caller: Nick (Ohio) — lagging posterior chain, rounded shoulders, volume swapping strategy

If you want to pump your body and expand your mind, there's only one place to go. Mind pump. Mind pump with your hosts. Sal DeStefano, Adam Schaefer, and Justin Andrews. You just found the most downloaded fitness, health, and entertainment podcast. This is Mind Pump in today's episode. Callers called in. We got to coach them live on air, but this was after the intro.

Today's intro was 58 minutes long. They're in the intro, we talk about fitness and fat loss and muscle gain. You talk about family life, current events. Always a good time. Look, if you want to be on an episode like this, here's what you do. Submit your question to MPLifecaller.com. Now, this episode is brought to you by some sponsors. The first one is Organified.

Today, we talked about their creatine chews. So these are little chewies that are filled with cratine in tart cherry extract. So anti-inflammatory effects, plus the benefits of creatine. They taste amazing. They're so convenient. Get your cratine in a very easy, delicious way. Go to Organify.com slash mind pump. Use the code mind pump.

Get 20% off. This episode is also brought to by TroScriptions. They make methylum blue. They make a cortiseps supplement called Tromune and much more. This is professional grade, medical grade supplementation. Go check them out. Go to troscriptions.com slash mind pump. That's T-R-O-S-C-R-I-P-T-I-O-N-S.com slash mind pump.

Use the code mind pump. Get 10% off. Also, we have a MAPS. Buy one, get one free. Promotion happening right now. Maps Anabolic, Maps Aesthetic, Maps Performance, Maps 15 minutes. Maps Anywhere. Maps Symmetry, Maps Starter, Maps Muscle Mommy, Maps Powerlift, and Maps 40 plus.

By any one of those, get any one of those other ones for free. It's happening right now. Go to Mapsbogo.com. T-shirt time. And it's T-shirt time. Oh, shit, Doug. You know it's my favorite time in the week. winners this week, two for Apple Podcasts.

One, sorry, two for Facebook. The Apple Podcast winners are Nick and Lynn's and it's Johnny VM. And for Facebook, we have Nick Choto and Doug Yoder. All four of you are winners. Send the name I just read to iTunes at Mind Pumpmedia.com.

Include your shirt size and your shipping dress and we'll get that shirt right out to you. All right, real quick, if you love us like we love you, why not show it by rocking one of our shirts, hats, mugs, or training gear over at MindpumpStore.com. I'm talking right now. Hit pause.

Head on over to Mind Pumpstore.com. That's it. Enjoy the rest of the show. All right. This is going to be fun. We're going to talk about five non-workout ways to shortcut your fitness. That's right. There are ways you can improve your athletic performance, your strength, your endurance that don't involve working out.

We're going to talk about them right now. Yeah. The reason why these are good or cool is because the best way to improve. Because we're all lazy. Thanks. They set up. We do things without exercise. Yeah, dude.

That's not why. The reason why this is so valuable is obviously the best way to improve athletic performance and fitness mostly involves exercise. You want to get stronger, you lift heavy. That's the obvious. The main. Obvious. But there's always a caveat there, right? There's always an asterisk at the bottom, which is you can't do more than your body can adapt to.

You can't do more that continues to compromise recovery when you're recovering. is such a precious commodity, right? Otherwise, we can just work out all day long, and you just continue to improve your fitness. But you're limited with how much you can exercise by your recovery and your ability to adapt. And that can vary depending on what's happening in your life. If you have more stress in your life,

your job is difficult. You've got kids, whatever, age. All of these things compromise or reduce your body's ability to recover and adapt. And so you become limited. It's like, okay, I'm working out. four days a week or three days a week, and right now that's like perfect.

I wish I could do more to improve my fitness, but I can't work out harder. I can't work out more because when I do, I get kind of fried or I start to overtrain. Well, these are things you can do that have proven benefit, data proven benefits that will improve your fitness that don't compromise your body's ability to recover. I'm excited to talk about these because I see your first one.

And I'm curious to the, I know that there's research to support this and I was actually talking to Katrina the other day about this. So the first one's the sauna. Sona post workout in particular. So I'm curious about what and I don't know if you know this off the top of your head or you have access to it quick because I'd like to find out because we were talking about this. Now my theory is that a lot of the benefits come from the adaptation process and the stretching the capacity at which you can hold a higher temperature for longer. So like when you initially, if you don't sauna or have experienced it like considering, sissol me before. The first time you get in it, you'll see like a, man, 180 is really hot.

And 180 for 20 minutes is kind of tough. You do that long enough and then you could push that to 190, then 200. But even like right now, like when I push like crazy temperatures like 220, 230, I'm like, I'm having to like control my breathing. And I'm so I'm having to work at like calming down and being able to handle that to get to that. And I couldn't just go right to that. And so my theory is that that's where a lot of the benefit comes from, not just like doing the sauna once or twice, it's that it's the adaptation process of getting better or better at it.

So where does that start for somebody? Do you know if it's like at a certain temperature, a certain amount of time? Like where do the benefits start to kick in? The studies that I have pulled up are short, three weeks, one month, two months, where they see traumatic improvements. And mostly in VO2 Max endurance is what you see.

These huge improvements. in a short period of time. In a very weeks. This is also, though, this is also what carries over, though, to, because we know what some of the, you know, the cardiovascular endurance and benefits that you get for longevity,

this parlays into the longevity benefits, right? Yes, yeah, yes. Same benefits that you're arguing is going to improve performance and your workouts are also what play a role in longevity. Well, so it improves blood flow, right? That's a big part of the process. But then, too, I would imagine,

because of, you know, the heat tolerance and all that. When you, you know, approach fatigue in your workouts as well, you must have a bit more endurance with it. So here's what the studies show. So there's a few here that I have pulled up. And they're really good ones. Here we have one. It was a crossover study, which is good.

So both groups experienced both methods with sauna, without sauna. And it was, what they did, it was 30 minutes of sauna after training. So after they're running, they went in the sauna. for 30 minutes. It was at 90 degrees Celsius Celsius. What is that Fahrenheit? What's 90 degrees Celsius Fahrenheit? Let's see what that temperature is, Doug. So this was 12 to 13 sessions. That's pretty warm. Yeah. It's

that sounds hot. I don't know what that is in Fahrenheit. I have no idea. Let's see what that is. But anyway, it was 12 to 13 sessions over three weeks. So over a three week period. 994. That's one 94. Yeah, so almost 200 degrees. That's hot. That's very, so this is my point. This is why I wanted to bring yourself. This is

for my wife, selfishly. So we've because she doesn't like it much more than 1.85. Yeah. And she's out, right? And I keep telling her that, like, you need to try and work your way up. I get it. Even if you incrementally just do it from 185 to 187. Like, because I was pretty certain of this.

Most these studies are like 194 plus is where the benefit, where that are done there. Yes. However, I think I would speculate and I would support this. I'd be surprised if this was different. I think it needs to be hot, but it needs to be hot. for the person. So I do think like, well, yeah,

but it's like the same way you would scale a workout. That's right. I mean, like, obviously, I'm just because I think the study, or I knew the studies were higher like this, I would be like,

hey, honey, go right to 200 if she's having a hard time. She passes out. Right. No, I'd be like, yeah, I'm like, listen, if you're at 185 and that's hard for you

do that for 20 minutes, hey, next time you get in, try and do it at 187 and like try and incrementally working. Yeah, I think you're, I think you're spot on. I think, but here's what the study show.

This is what's crazy. Okay, these are competitive male runners. So they're already athletic. They're already fit. And everybody knows this. When you do a study on someone who's already fit, getting more performance gains is more difficult. It's really easy to get an endurance gain with someone who does no exercise.

I could do a little bit of exercise in three weeks and see these huge, move the needle quite a bit. Huge performance gains from someone who's sedentary. You take a competitive runner boosting their endurance beyond what they're able to do on their own. They're already competitive. Very difficult. You can barely even raise their heart rate. It's very difficult.

Here's what they found. This is over three weeks, 12 to 13 sessions. Run time to exhaustion at a 5K pace rose 32%. So 32% improvement to exhaustion. That's a 1.9% better endurance time trial performance, which is huge. Plasma volume went up 7%. Red cell volume up 3.5%. So that was in competitive runners.

There's more studies on this, but every single one shows these huge these huge gains in VO2 max and endurance, which is phenomenal. This benefits everybody. Even if you're not an endurance athlete, you like to strength train. These VO2 max improvements are going to give you better lifting sessions. Oh, yeah.

Way better stamina. Way better stamina. And you're not running. I'm not on the treadmill. I'm not out there compromising recovery. In fact, the sauna probably is a net positive when it comes to recovery versus compromise. Well, I mean,

I brought this up one of the last times that we talked. about son I used too and just my experience with it to the other benefits that I think aren't included in this study too that play a role in performance play a role in recovery play a role in longevity and that's like this this ability to go into a room for 20 to 30 minutes where you're not going to have your phone you're going to be sitting in silence and like we just don't do that anymore do we disconnect from the internet sit in silence it's a form of meditation especially for somebody who doesn't, maybe not have, may not have good practices in place of meditation. Don't sit down and sit and fold their legs for 20 minutes in the dark and just sit.

There's no psychological stress. Yeah. It's like you just go in there and because I can't bring my phone in there and most of them are smaller rooms or whatever with that, you're by yourself and it's like with your own thoughts. And there's got to be some serious carryover and value to that when it comes to recovery, the mental health benefits that are coming with that. I just think it's a, if you have extra time, you want to. to improve your fitness, you don't want to compromise recovery, but actually might want to improve

your recovery, for me, it's a no-brainer. It's an absolute no-brainer. If you got the extra 20 minutes or whatever, go for it. Here's another one. This one always cracks me up because when I see the studies, the studies always confirm that this works, but it sounds so weird. Visualization. He's so great. Visualizing yourself performing a perfect squat or practicing free throws. Whatever the skill is. Tell me you have the free throw study. Do you have the free throw study? Do you Have you have that? I don't have that exact.

Such a good one. I wish I, you're better at that regurgitating exactly what it said. But it's the one where they, one player basically practiced the free throws. The other one just visualized it. And the third guy did nothing. Did nothing. And the guy who just visualized performed as well as the person who shot all the free throws, which is so crazy to think that.

Well, if you, if you, so you need to understand how this works. So the way this works is so much of your athletic performance. there are actual like, you know, nuts and bolts things that are happening in your body that contribute to strength and endurance, right? This muscle fiber size, there's glycogen that you can store, ATP production, you know, how strong your bones are. Like, all that stuff contributes to your performance. But there's another component, which is this massive computer that controls all the movement that pushes the buttons, right? that tells your muscles when to contract, how hard to contract, when to relax, the positioning of your body, right?

So much of technique and skill is position and all that stuff. That comes from your brain. Yeah, yeah. That comes from this. It's all pattern recognition, and you're banking all that into your subconscious. That's right. So to give you an example, I can, I've done this many times, I know you guys have. I've taken many clients who already strength training quite a bit.

and I've watched their technique on, let's say, a bench press, which is very technical exercise. And I've changed just a couple things in their technique and had them add five pounds to their bench, right then and there. Yeah. Like hit a new PR because they got them to maximize their technique. You can do this by visualizing. So what does this look like?

And this is cool. It's a cool hack, right? What can you do? Well, you're in your workout. You know what you have to do in between your sets? Rest. Yes. You know what you could do?

In your mind, practice the perfect whatever lift you're doing, the perfect press, the perfect overhead, the perfect row, and visualize what that's like. When you get into the set, you're going to be better. Well, I'm sure, too, just like neuromuscular-wise, like the recruitment process itself, just the focus of it and that intensity of focus around it, like what percentage, you know, let's say 15 to 20 percent more muscle fibers you recruit as a result of you just, you know, activating that. I'm wondering, too, like, you guys remember, I forget where I don't know if they were like

at the body shop or whatever. They were messing around with like neural feedback where you had like a dot on the screen and you kind of just like, it would train you to basically like respond and everything and to visualize more effectively and get you kind of zone, get you like into the zone a lot quicker. Yeah, I remember that. Doug pulled up this study. This is one of my favorite studies. I think it's so amazing, right? So it was. So it was.

And I can't remember how many shots it was though, Doug. I don't know there's like a thousand shots in the day or something like that. physical practice visualization only and no practice. The physical person who obviously shot the thousand free throws or whatever it was got 24% increase improved. The visualization people got 23%. Almost identical to the person that actually went in and put the reps in and did. No physical reps. Insane.

Yeah. That's so crazy. Now here's a deal. Physical practice, you're going to get more physical adaptations. Combo it. You're going to get much more. Oh, yeah. The study show that.

Combowing is the best, right? But you know, you're physically throwing. running a ball, the strength gains and all that stuff, you're going to get more of that. But the skill and technique of the free throw is the same. You know what's crazy with this also highlights, which I think maybe you guys can relate to in a certain aspect of your life, or we know somebody who's obsessed about something. And that's part of probably why they became so great. I think about it all time. Yeah. Hyper focus. Absolutely. Yeah. Name whatever said thing. Like it's like you obsessed over it, you're

visualizing constantly. Totally. Thinking about it. And it talks, I mean, this is just a perfect example. of like how powerful that is, is just constantly thinking about it all the time. Here's another one that everybody knows, but doesn't know. I think we all know, when I'm gonna say, everyone's gonna be like, oh yeah, of course. Music.

Music has this incredible, measurable effect on athletic performance, increased time to exhaustion, changes in perception of pain. Music has this profound impact on our, and everybody knows this, like I said, when I say it, I feel like, of course. I know.

The studies on this are incredible. My favorite of the reduced perceived exertion and benefits and strength, endurance, and high intensity. But essentially, the pain that you feel, the exhaustion that you feel, music changes how you perceive it. Yeah. Because there are real pain signals, but how you perceive it is part of how it feels. Right. And so, yeah, a personal example for me, you know, I grew up watching the Rocky movies.

Love them. Talk about them on the show all the time. Absolutely love them. And one of them was so instrumental with my workouts because when I first started watching this movie, I also started working out. It was Rocky 4, the one where he fights the Russian. There's all those compilations of him, you know, running in montage. And so I have this like association. Like when I hear that those montage songs, I remember the movie and how it made me feel as a kid.

And it's right around the time I started working out. Yeah. Till this day, if I'm doing something to exhaustion and I feel like I can't do it anymore, if that song plays, literally what happens to me is I get the chills I literally feel the chills and I can keep going You know it's funny And it's all because of the perceived My perception of the pain change

I have yeah very similar But it's from karate kid And it's the best around And I'll play that every now and then Because it's the words It's like you know it's the nostalgia But yeah it's just like You're the best

You get ready to kick ass In the Old Valley competition Except you're Johnny Yeah Except you're Johnny It was illegal kick, so you got to give him that. Yeah. He actually won.

I love that. You know what I used to do back in the day? So when I first became, I was in this, I think it was a senior sales counselor. I wasn't even an assistant manager yet. So I'm 18, so it's what year is this, 1997. And back in the day, this is the 24th Fitness on Hills. The old one, it's not even there anymore. And we used to, the general manager's office controlled the music.

And there were, we had a, back. then we had like, it might have been satellite where you could pick different stations. It was satellite. You only had like 12 or something. Yeah, like certain stations. There was also a CD player that you could play if you wanted to change it. Nobody ever did that. It was always satellite. But I used to have fun with this. So the old GM office was by the front desk and it had glass tint. And if you looked out, there was the cardio. So back in the day, the rooms were all divided. So we had cardio room. Then you'd have to walk another room for freeways. But the cardio was right when you walked in. And I used to do this with my staff. I'd have them come in the office. And I'd be like, watch

this guys and I turned the music off so you'd see people running the treadmill I said check this watch them running they'd be running I'd say watch this I'd turn off the music but techno on no I put Rocky oh Rocky yeah I put the the Rocky one you know there's the the famous one right yeah and I hit play I say watch this see I give it 30 seconds what's the effort bro yeah people be running 30 seconds into the song everybody's turning the speed up everybody on the treadmills we would start cracking lots of arms going up like yeah that's so great it does affect you for sure All right, next one. This is a chemical enhancement.

Caffeine. Caffeine is the most consistently supported immediate improvement in athletic performance erogenic aid. It works. It works. Everybody knows it works. It's about three to six milligrams per kilogram of body mass. This is what the whole industry. What the data shows.

It's very well studied. It's interesting. I haven't used a pre-workout in a long time. Probably a year and a half, two years, maybe longer since I've used it. Really? Yeah, yeah. Well, you just coffee? I just, I consistently have our energy drinks.

And by the time I actually get to my workout, I've capped myself at my caffeine. Oh, so you're, that's right, because you have them early in the day. Yeah, so I shut it down. So you're not even using caffeine. I don't even use it. But I don't even, I don't even use it. But I had a workout on the weekend the other day. And I had only had my cup of coffee in the morning.

So I'm like, oh, I got 400 milligrams of caffeine to spare. So I'm like, oh, this will be a good time to have like a 200-something milligram. Ooh. You get so, it's funny how to adapt it because I'm drinking these 100-something-something whatever, you know, milligrams of caffeine in a shot. And then all of a sudden, do a 250 or a 300. Right before your workout. Oh, right before the workout.

And I'm reminded of like, oh, wow, I forget how effective that is. Yeah. I just, I hadn't had, I hadn't done that in a long time. And in my head, I'm going, oh, I've been consistently taking 600 milligrams of caffeine a day. So what's this 250 going to really or 300 going to affect me in a workout? But I hadn't done it all in one shot like that. And it was like, oh, whoa, this was, you feel it. It's such an immediate thing.

I gave my buddy, I gave my buddy Justin. He's the guy I trained the ER doctor. I gave him a pre-workout. Because sometimes he does shifts. And he's like, man, I'm so dead and so hard. I'm like, are you okay with caffeine or is I going to mess you up? And he's like, no, sometimes it's good. So anyway, he sent me a message the other day.

He's like, my face was itching. But then it went away. He's like, man, I was on fire, dude. He's like, you're taking a pre-workout. You know, save some lives. Which is cool. Definitely works. Last is a good night of sleep.

So the data on this is pretty, pretty remarkable. There's more data on poor sleep than there is on like a good night of sleep. But poor sleep is so detrimental to athletic performance and in particular injury risk. Yeah. Almost nothing you can do will raise your risk of injury more than having a crappy night of sleep before. Your body just does not respond the same. No.

It just, yeah, it's a real big problem if you don't get good sleep. I don't know if it's because this is something in the last few years that I've just tracked so. consistently for so long now. But I can routinely predict I'm going to have a good workout based off of my sleep patterns. Oh, yeah. I mean, I can like I can see. You connect to the dots. I can go

okay, uh, 87, 85, 92 scores and we, I'm like, oh, this workout's going to be good. Flip that, I can have a 70 sleep score, 65 sleep score, 80 sleep score. And it's like, oh, I don't know how good this is. This is a hit or miss. Or then I can have like a, back-to-back bad sleep days, it's like guaranteed terrible workout.

Yeah. I mean, it's that predictable for me. Yeah, I literally like scheduled out at time to do the PR when I was doing that whole series and all this kind of stuff. And like I was basing it completely off of like the two days prior that I got sleep. And it was like, I actually moved it out because I was like, no, I just, I didn't get that optimal sleep. And then once I got the optimal sleep, you completely felt that. And you're like, oh, my God, today's the day.

And it just, you know. You know where I feel it the most is in my mobility. If I have poor sleep, I am. Like, it's like my mobility goes down like 15%. Yeah, yeah. Immediately. So my mobility is stiffness. I just feel, that's how I know I can't push the weight on a back-to-back, like bad rest day like that.

And it does. It takes two good days. Like, even one good day, like I feel okay. But I'll get a workout in. But it's not until the second good day in a row. Do I feel like, oh, that's when you're humming, you're like, oh, man, I got all this. I've just noticed a huge difference from that. Speaking of stiffness, so, not what you think, Justin.

Sorry. You just open my guy. My bad. Joint stiffness. I got to shout out the Organify creatine shoes. Okay. So I've tried lots of creatine gummies. They're so good.

Theirs taste the best. What theirs has in it, so it's got really good dose of cratine. They're five milligrams. It's the tart cherry. It tastes a good. It's the tart cherry. Yeah. Tart cherry, you guys know what its effects on inflammation are?

No, I remember you. Telling us, though. It's phenomenal. Yeah. It's phenomenal. So I'm using theirs as my primary source of crating because of, you know, I'm doing jujitsu. Yeah.

So I need the anti-inflammatory effects. Yeah. So that's the source of creatine. I'm going to. Well, you brought that up in there formulating this whole thing. They also, they taste the best. Yeah. They taste the best.

Yeah. I know we had this debate the other day. I was just like, I think the organified creatine gummies are the best tasting. By far. Yeah. By far. And they're sourced by crepe here, right? That's the crepeer here.

Yes, I believe so. Yeah. It's well sourced. Drew's always got good stuff. Yeah, because you know what sucks about, about creatine chews or gummies is when they do third-party testing, bro, so many of them don't have a single ounce, not a drop of creatine. Crazy. They're selling candy to lifters and telling them it's crazy. Not only they're lying, but they're also just selling candy.

Yeah, I wonder now, too, because, you know, back a little bit, I remember they said there's like a shortage happening now because everybody's like on the protein kick. And, you know, now, like, the sourcing must be even more, like, riddled with shucksters out there. Crea pure is one of the best sources of creatine. I heard ways going up in price right now. Way, too. Is it spiking right now? Yeah. Well, you know, fitness, creatine, weight protein or protein in general is going mainstream.

Part of it, I want to say is, I think fitness media has done it. It's just more mainstream. But I think a big part of it is the GLP surge. more and more people are aware of the potential muscle loss from GLP. And so they're all looking, okay, what do I do to prevent muscle loss? Increase my protein and then protein. And that makes sense because liquid shakes are so much easier when you can't eat. That's right.

So 100%. I got to share with you guys. So I just had this. So I just signed up at a different gym because it's closer to my house. And Jessica signed up with the kids because they have an outdoor pool. And we're trying to teach the kids how to swim this summer. Have you guys ever been to AVAC? A long time ago.

Okay. So are you not going to the other one anymore? I froze it for now because I'm going to test this other place. What was that like, by the way? Sorry, not to cut your story up. To freeze it? Yeah. It was no.

Yeah, I just called. Remember back of the days it used to be like a hold on. Let me go get to manage. Yeah, just the magic comes out. It's going to be about this, that. You can bring a note in. You didn't have to fax this. And write a letter.

Fax it to our, you know, home office. Now, anyway, no, that was easy. But so I don't know this. Avax's been there for like 40 years, I think. It's a long time. Anyway, it's a great gym. It's a great facility, right? They got lots of stuff in there, but it's been there for like 40 years.

So the reason why I wanted to maybe work out there is it's closer to home. And it's easier for me to go there and then come here type of deal. Plus, I like to go there on the off days with the kids anyway. So I'm paying day fee. So I'm like, let me just switch and see what's up. So I'm working out there today. And they have equipment. They have two areas where you can lift.

There's an indoor one. And then they have this outdoor lifting area. And the outdoor lifting area has older strength training equipment. equipment. Oh, cool. So you can tell that AVA's been there for a while. So, like, you know, we're going to buy new equipment. Let's move this stuff out here, keep it in there type of deal.

Yeah. Totally get it. But it's clean, but it's all older equipment. And I know you guys have experienced, I know Adam and you and I have talked about this. Old strength training equipment is just feels better. Did you, did you see, by the way, this is just last week, Joe DeFranco's story? No. Oh, I was totally.

Can you talk about this? Oh, yeah, I was totally. So he was at, I wish you would have seen a story. Maybe he'll still have the video. He was in some, he was at some point. I don't know where he was at, some old office, and he did a whole video, walk through, and they had, he had all of them, all of the old chain. Okay.

Oh, yeah. And so, and he was doing the video, and he showed the pull-or machine. I'm like, oh, greatest machine. It was all the chain. All the old stuff. All the old stuff. Everything you could think of, he had found it where it's up. So everybody in our age group.

It was in his story. I don't know if he did it on his post, so you might be able to find it. So it feels way better. Listen, you run into guys in their 40s, 50s, who've been lifting weight their whole life, they will all say the same thing. The equipment back in the day, obviously free weights were the same,

but the machines back in the day were better. Now, I chalked it up to nostalgia. I'm like, maybe it's just because I have an association. No, no. Whatever. They feel better. Okay, they are. So again, I went to the...

It's just because the chains are dangerous for people? Yes, yeah. So I looked it up. I actually looked it up because I... That's why, right? Well, there's more to it. Okay. So I looked up, you know, why, you know, basically,

is it actually different or is it just my own nostalgia? Because I never really researched it. But I always felt it. And it's true. Old school machines, they were designed for bodybuilders and lifters. So when they designed equipment in the 90s, strength training was not nearly as mainstream as it is today.

The people who lift the weights in the 90s, a lot of them were like fanatics. And we knew this. Like when I managed gyms in the late 90s, the cardio space was, that was like the, this is where he took your, your potential members.

Strength training had to sell people in lifting weights back in the day. It just not a lot of people did it. Now the footprint is changing. The footprint is more strength training, less cardio as people figure out and start to learn how effective it is, how great it is or whatever.

But equipment back then was designed purely for athletes and bodybuilders. It was not designed for space saving. It was not designed to be safe or to switch easily or to clean easily. It was like, they would test it on guys who were like serious lifters.

Like, this works. That's why it's so different. It feels different because it's better. Yeah. It's better. Yeah. It's just harder to clean. It takes up more space.

What's funny is that they did all these changes and stuff like that for all the reasons you're talking about. And it's like those old ones last forever. Yes. I mean, some WD 40s about all you need to keep those suckers running. It's like a bike chain, dude. I felt like the belt ones and all the cable shit ones are always were breaking it down the gym. You remember the gym, but there was always three to five machines down the gym. and that was part of your job was,

how fast could you get these things repaired constantly? So I just, so this is what it says here also. Older commercial equipment used heavier gauge steel, more robust frames and simpler, over-engineered mechanics built for high-volume serious training. They were designed with bodybuilders and strength athletes in mind. And then much,

you know, current commercial equipment prioritizes lower production cost, easier maintenance and high traffic settings, quicker user turnover, aesthetic finishes, and reduced injury liability. Yeah. All the lame stuff.

Yes, dude. But it's true. Like, I'm using this older equipment in the outdoor area. And I'm like, oh, this feels good. If we had, if we had the space, I would be so down to collect these with you. Bro. Like just slowly. God, don't get me excited.

I would. I would. Could you imagine opening a gym and it's all vintage? Yeah. It's all refurbished. Vintage strength training equipment. We probably would just have that sort of a different liability waiver that we signed. Yeah, exactly.

You, yeah, lift at your own risk. You're going to sign it off before you... You can't even design the inside of the gym to look vintage, vintage. You know what I mean? You could put like the lights and everything in there and just walk in there. Everything is, you know, chains. It would be cool. I mean, even if we just started like slowly, like collecting them, like the pullover one and the donkey calf raise that goes to 600 pounds,

like slowly just collecting all these great old school machines. Yeah, I'll be down. I love it. No, I totally would have. I know. Man, I have something embarrassing. to admit. Oh. Yeah, no. Here we go. You know, I'm super. Can we guess? Yeah. What's embarrassing? Where do we guess? I don't know if I want you to guess it's. I'm like,

no, bro, I wasn't going to say that on the podcast. I'm just kidding. Go ahead. Another injury. I, uh, no, but it's along, it's along those lines. No, no, what it is, is that. Does this have to do with your pickleball? Yes. I like it a lot. That's what's embarrassing? Yeah, it's embarrassing to admit that I like that. It's kind of like, you know, it's like the sport they say that, like, if you can't play tennis, you play pickleball type of deal. Yeah, of course. Yeah, well, you don't have to move. It's like, I mean, you, I mean, I was drenched in sweat.

So you definitely get a workout. But it's like the perfect level of intensity that I could have. I didn't stretch. I didn't do. I just. Kids to old ladies. I just got out there and played and had fun, competitive, sweat my ass off. And I'm like.

and I didn't have to prime for 45 minutes. I've been holding out because I know exactly I'd have the same spots. I would love it. I was so reluctant and I had multiple people tell me. I mean, remember we had Stan Everding that was like, he was obsessed. Everywhere he travels,

he has to go find a pickleball cart. He was just like kind of laughing about it, whatever. So I've had lots of people tell me our good friends. You have your fanny pack and your new balance. Oh, man. I'm already, yeah, I'm already, I already went out and scoped out where all the courts. Oh, yes, I did.

Are you going to compete? No, I'm going to compete. I'm going to play. They have competitions. Oh, I know. No, no, no, my buddy plays all the time, and they have levels of competition. He's super into it. It's like anything, right?

You know, no, no, for sure. Can we sponsor you? I don't know. Hold on. You're going to compete. Yeah. You're the way you can't. What I wanted to do, and I, this has been bothering me for so long is that I have it.

Can we come watch you compete? The competitive side of me. I don't say, you don't know how to not have that. Yeah, so it's, so it gave me a taste of that. And I went, oh, this is, this is going to be cool because I don't feel nervous. Now, granted, you can hurt yourself doing anything. But the level is definitely, you know what I'm saying? Like, it's like, it's like.

Did you get sore? No. Oh, good. Yeah, that's what I didn't get sore. I didn't hurt myself. I didn't warm up. And I got a great little workout. And I had some competitive.

It's like bowling with gutter guards. It's like, it's just a step. So I, you know, I. You're going to go play next. I have to. I have to. Hey, I'm recruiting him next, dog. I'm recruiting him next.

Hey, can you guys please compete? Do they have doubles? What I'm trying to work on is this guy that changed his tennis court to a pickleball court. Well, yeah, temporarily. Ultimately, I want it to be a tennis court. I'm going to convoy. Yeah, we're going to be into it. Adam closes.

No one's going to play tennis court. You know, you're going to do it. It might be a multi-purpose court. Who knows? Yeah, yeah. It's going to be a multi-purpose car. Okay, okay. We'll see.

We'll see. You know why? You know, it's just like there's a new movie. If you're willing to chip in and pay for it. Well, I would consider it. If I get a gate key. I get a gate key. Full body.

I will definitely. Hey, it was a lot of fun. It was a lot of fun. And I had not played yet. Obviously. I so badly want to watch you guys compete. I'm laid to, I'll cheer for you guys.

Just all sit. You'll have like, I mean, it's my first time. Like, so I was just like learning the rules and all the things and how to play and stuff like that.

Is it like the same rules as tennis just with the pickleball? Similar. There's some little bit difference. Like the serving and the points and the, like, tell me a pickleball word that's for only pickleball that I don't know. Get out of the kitchen.

No way. Yeah, I don't even know what that is. What is the kitchen? Okay, so the kitchen is considered the front part. Okay, so what you can't do in pickleball that you can do in tennis. You can't brush the net and spike it down. So the kitchen is that, you'll see in a pickleball court, they have that. So you have to stay out of that.

You can go in it. There's a line you can't cross. You have to go underhand. Oh, you can't spike down. You can't spike down if you're in the kitchen. Okay. So that's what they call it the kitchen. And there's all kinds of slang around that too.

Like, yeah, you're like, oh, you left the, the refer. The refrigerator door open because, you know, there's like all this talk that they do. Oh, yeah, there's just hilarious. Were you playing people you know, or you had a radio? Yeah, yeah, yeah. I was good friends of ours that have a, they have a picklewall court on their house. Yeah, and so absolutely, probably my first time an epic experience to play pickleball court. You know what's cool about all these different things?

For sure, there's going to be a kind of shoe that you need to wear. There's a type of uniform. You're going to get into all it because I've never seen you get into anything and not get all of the stuff. He gets the gloves. You're going to get gloves. You're going to get everything. You get the embroidered jazz. back at the visor.

That's why I'm embarrassed to me because it's like it looks pretty silly and ridiculous. You know what I'm saying? So who knows if I go that far? They just kill the movie. I watched it. I watched it. That's how I know all the lingo. I don't know it from the one time of playing pickle all my friends.

Okay. But I watched the movie. The movie said the, okay, the premise of this. It's a comedy. It's a, um, Ben Stiller comedy, right? Mm-hmm. And it's cheesy, funny. It's like, it's a good throwaway movie or we got nothing to watch, watch it's funny, but

it's not like run out. It's not on par with like dodgeball or? Dodgeball was, to me, was a classic, you know, because it was so original. But it is like in that vein. Okay. And then the premise of it is, which is what I find, what I think is interesting about it is this is probably really happening. And it never once dawned on me because I'm not into this until now. And it's this tennis club, like really high-in fancy tennis club.

They got like 30, 40 courts, kind of like what we have over here, the racket in Los Gatos, so we're like that. But all these people are wanting to convert the tennis courts to pickleball courts because pickleball is becoming so popular. And I was like, oh, I bet that, I mean, pickleball is like one of the fastest growing sports right now. I was piss off. And I bet a lot of tennis clubs don't get a lot of traffic.

And it's probably a lot of times tennis courts are empty and not being used. I mean, I've been over to Las Cattos many times and seen three courts not being used. Like, it happens all the time. but pickleball is so crazy right now you can't even go you go find me a pickleball court somewhere it will be someone's be using it right now middle of the day all day long like that's how crazy it's become and so this whole comedy

it's about this like the old guard Yeah the old guard trying to hold on to This is a tennis court place But then all these people moving in being And they're slowly converting these tennis courts over to it I did tell you they played in a dodge ball league When I was in college and then afterwards for a while Oh that's fun

Yeah, it was a good time. We're team Ballstein. Ballstein. Yeah. Why? Yeah, from Zoolander. Oh, yeah, yeah, yeah, yeah. I used to love.

Male models. Do you guys remember Nation Ball? It was a type of Dodge Ball. Do you remember that? No. Nation Ball? Yeah, it was called Nation Ball and you had like goal, like you had someone on the other side that was on your team

and they tried to throw the opposite direction. And anyway, it was similar to dog ball. That's a fun, dude. It was so much fun, dude. They don't like kids play that anymore. You know that, right? That's cool. Yeah, you can't do steal the bacon.

You can't do Red Rover. You can't do... few broken arms with that. That's why they got cry closets. But Dodgeball was like,

then again, he used to blast. Oh, yeah, you could get blasts. I could still smell the, the red rubber ball.

You hear the sound of the red rubber ball. Oh, I can't too. When you hit the face? It hurts. The way it dings. And the way it hums to

do through the air. You get a real good one to leave like some of those like marks, like lines like checkered. Isn't that funny how like, how the stuff like that, like a smell or a sound

or something like that I can stay with you for that long. Yeah. No, I was going to say, Adam, when you're playing, because if you're going to play regularly, try taking the troscriptions tromune before. So that's the one for immune system, but it's for stamina too. Oh. It's got the really, really high extract.

I mean, I have that. I wouldn't think to use it for that. For stamina, it's really good. Is it because of the coriceps? Yes, but it's got the compound in corecepts. It's got the highest amount of the active ingredient that I've ever seen. Oh, interesting. Yeah, take that before you go play and see if you notice it.

Oh, interesting. Yeah. I'm going to get, I'm going to have some more sent to us because it's all gone because I'm going to take it before Jiu-Jitsu. They're going, aren't they, they're going away from retail and only medical, right? Only to practitioners. That's going to be switching. So when the audience hears it. Get it as soon as you can. Yeah. It's pretty soon you'll be able to get it unless you go through a actual practitioner. And we should probably announce that because I know at one point our customer, where there are the partnership that we have with them will, the advertising side, you'll hear it freeze on the show, but not because.

because we don't think the product is amazing. It's because they're no longer going to be selling to direct-to-consumer, and they are going through practitioners. So when you no longer hear us talk about it, it's not a matter of, it wasn't a great partnership, it wasn't a great product. It's that they are just going away from direct-to-consumer and straight-d. You know why? I know you know him a little bit better than I do.

No, I'm not 100%, but, you know, it makes sense from this standpoint. Their supplements are the most medical grade. I think that's maybe the best word to describe that I've ever seen. Like, their dosing is high. It's like medical grade. Yeah, like if you take their supplement, if you want to feel something, then you can try their stuff.

You'll feel it. Like all their stuff. Oh, this is why each little box only comes with like four of those little squares that have. I mean, each one you can break into four other. I wouldn't even mess around with any other methyl in blue out there. No, no, no, no. I've tried other methyl in it. Yeah.

No. I noticed not. Oh, I didn't even think about it. I have, I still have, I have some of that at the house, too, so I could totally do that. But I tell you, I'm still taking that. It's great. Pickleball's cool, dude. It's just going to circle back, dude.

It is. I like, I liked it a lot more. Well, you got that one in Campbell, like, raft of freeway. That huge. Where I just signed up has people. Dude, they used to be the fries. Oh, yeah, yeah. It's, yeah.

They turn that into a whole indoor. The whole thing is pickleball. It's blown up, like, crazy. And I get it now. I get it because, and it was awesome because Katrina and I played on a team together. against another couple. It's our first time playing. So, yeah, for me to be able to pick up a sport with my wife the very first time,

and we almost won. So, like, here we are playing somebody who... You know what? It makes sense. It makes sense because exercise that includes socialization. Yes. That also has a lower risk of injury. Makes sense that it would go through the room.

That's what I get it now. I get why... Because I looked at it as kind of cheesy or just like, again, probably what the stigma is... These are people who can't play tennis, so they play pickleball. But when you understand that part of it, it's definitely like social fun. If you can combine exercise with socialization, you have hit the gold. I mean, that's for the average person, like if you're a fitness fanatic, it doesn't matter.

Like, I'm going to work out no matter what. But the average person is not a fitness fanatic. They don't fall in love with working out. And what the data shows, the most consistent people are people who are not fitness fanatics or ones who do some kind of exercise and there's a component of community. Well, I got to tell you, I'd rather play pickleball with Courtney

than go antiquing. What's antiquing? Horrible. Have you guys ever had to do that? Is that where you go around looking for antiques? Yeah. I didn't even know it had a term. I mean, I think the term antiquing

is actually something else. Like, back, they remember they used to take like, like, I don't know if it was baby power, whatever, and they hit you in the face with it. That was called it. That's called antiquing somebody.

Wait, why do you? Wait, why do you mean, what do you mean remember? That was a thing. You guys don't remember. I don't remember that. No. It was a thing. It was like, you know, when everybody's planking or like this was like a trend.

Like the cheese one? Like the cheese one where the people throw the cheese on your face? I don't know why what the thought process was with it. I don't know that was called antiquing. Doug put was antiquing throwing baby pet on someone's face. Yeah. Yeah, just fact check me here. I don't.

So that was a thing. That was a thing. Anyway, I thought you were talking about. We were chipped. You totally just hijacked your story. Make sure, yeah. Make sure I'm not just speaking out of... But now you've all curious about throwing baby powder.

No, look that up, but like... Wow. Oh, yeah, you're right. Classic Craig commonly. Class is a classic prank thing. Oh, Jackass. Yeah. Oh, that's where...

Oh, that's right. Oh, yeah. I remember it now. Oh, everything. Throw it up. Just any time. Yeah, you just run up on them and just, yeah, I remember it. Throw this white powder and it just plumes.

Now I understand why it means antiquing, because we have white powder all over yourself. Yeah, you look like your old. Look like a ghost. I don't know. I want to do that's called. Great statue. Jeez.

I'm all like, yeah, remember that term and nobody knows. Cool. All right. Anyway, so yeah, so it's like. History less. The stuffiest, dude, these places are, they're like sheds and there's like no AC in them. And then it's like all old. To me, it's like all old trash.

All it reminds me of is like, in my childhood, my mom is very thrifty and very, like, very like bargain hunty and like would just bring me on errands all the time and like I would go I'd literally dumpster dive like in this they called the bargain barn but really it's like dumpsters dude and like you pay for things by the the pound so if that says anything it's just trash dude like come on like anyways I'm a little tainted by that but so like we're only doing this because we're trying to like get stuff to kind of decorate like these shelves to make you know our house more presentable. We're going to put it on the market.

You know, do all this stuff. And so you, like, have to find an AI is great now because you can kind of like, you know, at least find an idea of like some things that could fit those needs. So, like, but now you have to hunt for it. It's like, it's not obvious. And, like, there's only a few amount of stores. So this place in SoCal, there's like a few of these antique stores. And, like, I'm in there with all these, like, old ladies.

And I'm like, like, like, sifting through, like, elbowing somebody into a product. I almost broke some. like vase and I caught it and I was just hot and sweating and dude it's just an awful experience dude did you guys find what you wanted my wife forgot that

we found a few things but it was just like you know I think people get like a thrill out of that oh yeah no some people love that some people love hunting for a piece like that and finding it for a bargain

yeah like that's what it is it's just like this would have been what would be $100 it's crazy they would sell it for this is there anything that you guys would really like

that's old Like, is there anything you'd be into it? Oh, I love, so we have, and we have it in our house, Katrina's, which old furniture is cool. Cool. Very cool. It is cool. It's well made, heavy, durable. Heavy. Well made, yeah, with the wood.

Yeah, the one we have in our bedroom is 100 years old, and we re-sanned it, refinished it. When I first did it, it was hard for me to wrap my brain around because I'm like, I'm paying more to refurbish this thing than I could for a brand new. Yeah, but they're made so sturdy. You're right. And then when it was all done, they refurbished it. It's so up to date in style now that it looks modern, but it's like heavy wood. And so that's an antique thing that was, that's really valuable. You know what I love that's like old stuff.

And you don't, you can find originals that are really expensive, but you can get copies. But I don't know what it is. I'm fascinated by old war propaganda. Oh, my buddy is into the old, old planes. Oh. He's the art where the Camaro's at, right, in the garage. It's one of those big, huge ones. He hangs old airplane wings.

That's so cool. Yeah, yeah. And he finds an airplane. old parts that are like, yeah, yeah, he's like super into that. I also would love, like, I love some, I've done this before where I'll look up old supplement labels and old gym equipment and old, like that kind of, I could see, you know, having some of that stuff. You're probably like old records. I'm sure like, yeah, old records and maybe like, tobacco pipes and, you know, stuff like that. Remember we all? Hey, remember we all like,

were like, too, bro? It was me? Was it me who did that? Yeah, dude. Hey, right next to like this tobacco store. Listen, I'll tell you something right now. Having, like, natural sales skills can sometimes be used. Because Adam's done this a couple times where he gets an impulsive, you know, itch and he makes this jump on. Like, what was that? We're going to be pipe smokers now. Well, there was it right.

When we first moved into this, there was a smoke shop. When we first moved into this, there was a smoke shop. I like that phase we were in, dude. It lasted like three days. Yeah. We were cool. We did it for a while. You know what it was?

It was also back in the day when the business was still early years. And we didn't have a bunch of times. Yeah, it was like four of us. There's four of us. We had to record a couple episodes. We were done. We were smoking in here, dude. Yeah, yeah, dude.

We were smoking in here. What's wrong with the knot to fire code? We're a fitness dog podcast. Oh, God. Because the store was there. It must have just been around a time, too, and I was into that. You know, I was probably personally into it. Then I brought you in.

And I think everybody was like, oh, yeah, I want to. Yeah. I wanted to pipe. It wasn't hard to convince you guys. I got into cigars right after that. And, yeah, so I was like, I could probably get back into that down the road. Dude, I got to share with you guys. A peptide that I got.

from our partners at MP hormones. So you can take it orally. I think I told you guys about it. What's it for? So it's called 5amino 1MQ. And what it does is it inhibits the, an enzyme that breaks down NAD in the cells. So in other words,

you take it and you get more NAD in the cells naturally. And it also encourages like thermogenesis. Okay. So they could take white fat, for example, make it act more like brown fat with more of a thermogenic effect. Anyway, They're capsules, so you don't have to inject it.

They're capsules. The dose is between 50 to some people will take as much as 200 milligrams. So I started at the 50, and I noticed like a little bit more energy or whatever. And so I started scaling up just to see. Today, I used 150 milligrams before my workout. And it does boost metabolic rate, right? So I took it, bro, I was sweating. That's how you always know with something like that.

No, like really, like sweating, sweating, like a lot. and my body was hot and warm. I'm like, whoa. It wasn't uncomfortable. It was just noticeable. So, and so people take it for energy, but people will also take it for fat loss. And I can see why.

I bet you, I bet you it would probably increase my caloric expenditure by 100 or 200. Well, there's something about that. It doesn't sound like a lot, but that's like 20 or 30 minutes cardio. There's something about that breaking the sweat earlier, too, like that once you break your sweat in anything,

whether you're doing like a run, cardio-wise, or training, It's like, I feel like there's like a switch that happens where you're all sudden like, I'm into the workout now. Getting to the sweat sometimes is a little bit of effort and work and you're dragging your feet together. And then you break that sweat. And then it's like, okay, now I'm in my flow. But I could see like, you know, because there's always there's always the promise of like fat burning supplements. Right.

Makes your body burn more calories. Really one of the only ways to really do that with something is to increase energy expenditure and naturally. And when that happens, it has to get released somewhere. And so the way it would get released is through heat. and there's a lot of thermogenic supplements that supposedly do this, but they really don't do much, if anything. They might be stimulant.

They'll give you a little bit of energy boost, but you're not going to like, man, I'm telling you. Yeah. This was like, make your heart, yeah, pump a little harder. It was just, it was, I was just sweating.

Yeah. I could definitely tell it was doing something. So I'm going to look up some more, some more studies on it, but I, if I had to estimate, I would estimate based on how I felt. Like, it's, it was probably, probably 100 more calories just from sitting there.

Oh, yeah. You should track and see what it is. I'm going to track. I am. I'm going to track and see what that. Are you guys kids back in school? Did it Bree go back? Yeah, Bree heads back on Wednesday.

Your son go back? No, no, yeah. But she doesn't start for two to three weeks after. Oh, she just goes back early? Dude, I got something for you guys since you guys have the college students. New degree. Did you see it? What is it?

Have you heard about it? What is it? It was AI? Influencer. Oh, no, it's a degree? Yes, college is at it. Yeah, look up the college at first one they said. I want to say it was Arizona.

Don't get that degree. Bro, it's going to sweep the nation. What a waste of money. It's going to sweep the nation. You know what, though? We might be able to get honorary degrees. Well, I guess. Finally.

Hey, bro, that'll be hell of funny. We'll be doctors. Yeah, say, ASU. ASU. I see, I thought it was. I thought it was Arizona. Here's the thing about colleges. Is that they're going to capitalize on anything they can.

Whether it's a worthless degree or not. Let's be honest, there's more worthless degrees than influencer degrees. Yes. I would agree with that. Yeah, 100%. There's people that make legitimate money doing anything. influencers that, I mean, so that's, I mean, wild. Everybody's like, he's dropping.

They're going to have to come up with a lot more. Tell me this is not going to be one of the hottest degrees. I mean. Tell me, how many, what are the stats on kids are already that want to be? When you ask them what they want to be when they grow up, what do they say, a YouTuber? That's like 60% or more or something like that. This is going to be one of the hottest degrees at colleges.

Can you believe that? I know. I can't. Wow, graduates are prepared for careers as content strategists, digital marketers and podcasters. Adam, I'm telling you, you and I, I'd be able to get an honorary degree, dude. We should contact you. You got the end over there?

Why don't you reach out to him and offer a... Hey, actually, it's not a bad idea for us to potentially put our name in the hat to go talk over there. Yeah, I think that's good. I mean, I have an opportunity, even just for the podcast reasons. My guess is a lot of these professors who are teaching this really have no real experience. Oh, just like all my business professors. What's new? I mean, no, I'm serious because...

Well, it's all theory. I remember... Yeah. I remember taking a sales class at university. Yeah, a guy never sold anything. He never sold a thing. Or a business course from a guy who never started a business. Yeah, he was teaching you all these alternative advanced clothes.

And I asked the guy, I said, what kind of sales experience do you have? It goes, well, I've actually never sold anything. Just widgets, you know, theoretically. Wow. Yeah. Wow. Isn't that crazy, though? Yeah.

Influencer degree. Speaking of education and stuff, do you guys see what they did in California? Did you see? You should know this because you're kids. What? When kids... 12-year-old thing? Bro, such bullshit.

You cannot get access to your kids' medical records without their permission anymore, after the age of 12. Your kids can lock you out of their medical records. Not only do they lock you out, they automatically do you have to, he has to get a, he has to get a written letter from your kid. You have to get to ask your 13-year-old. To write a freaking letter. How crazy is that? Isn't that insane? When are we going to start strangling people?

They automatically get the legal right. you have to go get them to write a legal permission that your parent can see their this is insane the state owns your kid no not the parents no not this is the most insane thing i've ever heard ever so now your kid can literally like no mom and dad you can't see my medical records that's preposterous okay and what are you going to do ground them yeah what do you think they'll do well i'll tell i'll tell the this is just in california california yes this is crazy not wild I saw the same thing. That's horrible.

I was like, get out of here with that, dude. They can sign a form. They have to sign a release. I'm just said. You're a child. It's just so corrupt. The kid has to sign a release for the parents. So the kid has to ask them to please let my parents have access to it.

This includes mental health counseling, substance abuse treatment, and sexual health care. The things that are most important that the parent is involved in. Right. That's more important than anything. No. that if my kid has to get some kind of substance abuse treatment, that they're doing some kind of sexual health care. My 13 year old has an STD locked out.

I can't know. What a crazy world. Yeah. Crazy world. Yeah. Upside down. Oh, yeah. How did we, who voted for that?

That's why. I don't think anybody did, dude. Nobody. No, man. Nobody's voting for any of the stuff. They're just doing it. California is just crazy. You want to talk about more crazy California stuff.

So I'm up in Sausalito heading up to Tiburon, right? this last weekend. Swear to God, okay. I've talked about this before when I remember the first time, I remember the podcast I talked about this way back when here in the Bay Area,

how you'd seen homeless people with like cell phones and stuff of that. I just feel like, this is so weird, you have like an iPhone and you know, had a sign for money.

Dude had a Venmo him. QR code. Yeah. I've seen that before. Is this, it was this big and he would all, no sign any of those resourceful.

Just holding a giant QR code that I can hit from driving in traffic. Wow. Is that wild? Yeah. That's cool. Which, by the way, if you have a QR code means you have to have a link to go to a phone, which has a link to a go to account, which is like... It's a whole economy.

Isn't that crazy? I know, it's wild. That's wild to me. I wonder if they have to pay taxes on that. That's like stripper. It's California that comes get you. That's a... I don't care for homeless.

Here's my wish list on the Amazon. You've seen that. I have never seen that. I've seen it before. Oh my God. I never go over there either. So that's the first time I've been... I mean, you know, someone can have a cell phone.

and all that stuff and still, you know, struggle and, you know, need help. I get all that. Like food or something like, you know, but that's ridiculous, too, I don't know. Well, what's crazy to me is that they're going to have to pay taxes on that, which will really be hilarious. They're not going to have to pay taxes.

Why not? Because they don't make enough money. Oh. You see, people don't make a lot of money. Don't pay taxes. Oh, okay. All right, that's true. Yeah, you'd have to, you'd have to be getting, what, over 30 or 50?

What's considered? Yeah, I'm not sure what, with all the standard deductions and everything, but you'd have to be making at least $15,000. Yeah, but to Sal's point, though, he'd have to file. That's it. So, yeah, so as soon as you're over 10 grand, you've got to file. Now, if you are under 35 or somewhere in California, you won't pay any taxes, but you've got a, file.

Yeah, so if you have a QR code, obviously you have a bank account. That's right. Right. The bank account will see all this money coming in. Yeah. And that would be considered, you know, income. Yeah. So I would think so if the state is able to track that, which I'm sure they probably are.

I think so too. Coming soon. Now, mind you, I don't think they go bug 30. Probably the paperwork and important. When everything's digital, it'll be easy. Have you looked how much Skid Rose grown? Yeah. Like neighborhoods and neighborhoods.

It's like a mini city. Oh, yeah, yeah, yeah. But what I'm getting at there is just there's a whole economy to this. Yep. So it's like, you know, it's different. than what people realize. It's not just like a need. It's like this is a whole, like,

we're inviting a lot of like incentives here. Yep. By 23% in a single year? It surged. Almost a quarter? Yeah. It's insane. And it's not getting, it's not shrinking.

No. And there's a lot of money. There's a lot of, this is going to sound terrible, but it's true. There's a lot of NGOs. There's a lot of political money in, uh,

quote unquote, helping the homeless. Well, yeah. , billions of dollars in public funding. Yeah. So the question. is where is that money? Where to go?

Look up the audits. They don't exist. They can't show where it went. It's going to... It's a massive void. They went to the same place that the rail system went to. Oh, yeah. Same, yes. So how many tens of thousands of people is that now?

It's got to be up. You could just look up how many homeless people in Los Angeles. It's as much as a city. That's, I thought I saw that. It's its own city now. Like, and they have their own structure. Yeah. So, so it's a 50 block area. And it's 3,800 to 45. Like total neighborhood population.

9,000 to 15,000. It's literally like Mad Max, like status now. Yeah, but total, total, if you put a homeless population of L.A., it's a big number. Or homeless population of California is a massive, massive number. Yeah, it's crazy. They actually show, I follow this one guy who's like, he posts up like, this is, you know, he shows like examples of where we spent money and what we did. Whole city itself, 45,000 people. 45,000 homeless people in Los Angeles alone.

There's companies now advertising on tents. On tents? On tents. Do you remember when I thought this up a long time of them? Do you remember early Pine Pump? Like the first few years and I talked about signs. I talked about that being a business where it's like you got these guys that are always up and down on the streets. They're holding signs anyways.

They need to make money. Why wouldn't you not as a business go like, hey, I'll pay you like a rate. Remember what we were going to, I told you? I was going to do that back in days with Mind Pump where we had to give them. Yeah, but they were like, that's probably not. That's why we didn't do it. I'm pretty sure Doug shot it down. Doug's like,

it's probably like, it's not a good look. Yeah, it's not a good look. Yeah, I thought it was like. But now companies are doing that. 182,000 in California. Yeah. Yeah. You know, what people need to realize is this,

is that if there is a, if there's a way for, for politicians to bring in money that sounds virtuous or is easy to make people, convince people of. So in other words, if it's like a scary thing, or hey, this is to help. Trojan Horset.

This is to help this thing. And everybody's like, we should help this situation. People in need and then they just like steal from them. It's an easy way to manipulate people. And that's exactly what they did. California alone has billions of dollars for this. And it gets worse.

It pisses me off. It was the annual dollar amount per homeless person was that we spent. Well, you know there's private companies that have tried to build mini homes for them have tried to do that? And the state shuts them down. Yeah. They said, no,

you can't do that. We have to do it. Yeah, because, yeah, they need to prove that they're doing something with the money, which, you know. Yep. Yeah, what's 1.5 billion divide, or no, the direct massive amount of it towards crisis. So $37 billion towards housing and homelessness since 2019. Oh, since 2019. Yeah.

But divide that by, what was it, 140,000 or the number was, what is that per person? It's like six figures. It's like a six figures per person. It's wild. It's like, it's obviously. How did we fail that miserably that? Because you could have put that person. Because you as a good taxpayer say, yes, I want more help here, but you don't see what it does, where it goes, how it's working.

Of course. Meanwhile, the problem gets bigger. And so this is the perfect situation for a politician. How much? Like a grand a person. Yeah. Per, wait a minute. Per year, if they're spending $100, $1.5 billion.

Well, anyway, my point is, my point is, if a politician, this is why it's so perfect, it's a virtuous issue. People are like, we need to fix this. Yeah. The problem gets worse. politician comes back and says, you guys, we need more money. Yeah, it's just more. And it just the never ends. And if you oppose it,

if you're a politician that says, hey, we're going to cut this homeless fund in half. If there's accountability, we're going to... So you're right, Adam, $42,000 per person. Annually. Yeah. Yeah. Yeah. That's crazy. Yeah. Wow. Anyways, I know. Sorry to take us down this road.

Thanks, Justice. It's just, oh, it makes me so... Well, I mean, I'm guilty, too, for bringing it up first. I brought up the Q. QR code that I just was just never seen that. I've never seen that before. I have yeah. I mean, I, I remember bringing it up on the podcast when I'd seen the first like iPhone person. But do you think that the average homeless person is seeing $42,000? No, that's my point. My point is if they did, I mean, imagine what you can do for somebody. That's a life changing

amount for someone to make zero dollars. Yep. Yeah. Sure. You know how seriously we take gut health? Well, we've devouted countless episodes to the probiotic And the best one we found by far is seed, seeds daily symbiotic. It combines 24 clinically validated probiotic strains with the prebiotic that comes in a patented capsule that survives digestion. It delivers the live probiotics all the way to the colon. Most probiotics never even make it there. Seed is totally different.

Beyond digestion, it supports things like gut barrier integrity, skin health, heart health, micronutrient synthesis, the cross-talk between your gut and your immune cells. By the way, studies show probiotics help with things like anxiety. They help with recovery, muscle gain, fat loss. I'm telling you, probiotics are worth the money, but don't just go with any of them. Go with seed. They're the world's best. Go to ced.com slash mind pump.

Use the code 25 mind pump and get 25% off. Back to the show. Our next caller is Lori from Ontario. Hi, Lori. Hi, Lori. Hi, Lori. Hi, guys. It's great to be back.

I called in about a year ago when I was around eight months postpartum with my first son. And now I'm about 12 weeks postpartum with my second. Awesome. Welcome back. Congratulations. How we doing? Thank you. So before we get into my question, I just want to say thank you to you guys again.

I've been listening now for over three years and your podcast and the MAPS programs. Had a huge impact on my approach to pregnancy and postpartum both times. My fitness journey goes back to 2013, which includes a history. of overtraining, under eating, and just doing all the wrong things. But because of what I learned from you guys, I went into both pregnancies focused on fueling my body, staying active and trusting the process, and not letting fear of weight gain and losing progress affect me so much. And that shift in mindset really made a huge difference.

So thank you for all of that. Awesome. How can we help you? So I've updated my question a little bit just because I submitted it over a month ago. But currently 12 weeks postpartum, I'm breastfeeding. and getting about five to seven hours of broken sleep each night. It varies a bit from one day to the next. As I mentioned, this was my second pregnancy.

Both were healthy overall, and I trained from start to finish in both pregnancies up until the day before I delivered. I did maps programming completely through both of them. After my first pregnancy, I did MAPS starter completely and then ran MAPS 15 programs up until I got pregnant again. And then after my second baby, I began Map Starter again, a few days postpartum.

But after about five weeks, I was starting to feel that urge to do a little bit more, even though I know you guys are always cautioning against that. But also was really drawn back to the 15 minute per day format just because it works so well for me. So I did switch into Maps 15 performance, just training very conservatively in phase one. But when I got into phase two, when I submitted my question, I was feeling actually really good and starting to progress the weights a little bit. Despite the inconsistent sleep, I was, you know, getting a little bit of muscle soreness, but nothing that made me feel like I was overdoing it.

I'm currently in phase three and have continued to be able to increase weights where I feel able, and I'm continuing to recover pretty well. I've also been doing some pelvic floor and core recovery work throughout the day when I have time. I'm getting 8,000 steps a day, eating 25 to 2,600 calories. calories a day and I'm exclusively breastfeeding, but honestly, some days still feel like I could eat more. The breastfeeding hunger is not something people talk about enough. So I started this pregnancy around 152 pounds, delivered around 167 and I'm back down to like 155 right now. Weight loss isn't my goal. It's just kind of happening. And I just trust that my

body composition will continue to improve as I gain strength. As any woman does, I would like to see some development in my legs, glutes, and shoulders. But I know that will come from just getting stronger. My main goal right now is just that, like, to get really, really strong. As a mom of two boys, I want to be as strong and capable as possible and showing them from a young age that exercise and lifting weights and taking care of your body is just a normal part of life. So with my question being, you know, given the broken sleep from having a newborn, you know,

I have been feeling good. Is it realistic to keep trying to progressively build? strength right now or should I really just be focusing on consistency and letting strength come as sleep improves? And then as I mentioned, I am still feeling hungry a lot of the time, even though, you know, I am eating quite a lot. So I'm just wondering if I should consider increasing calories or continue just, you know, kind of eating based on appetite. I know from what I've learned from you guys, how much sleep plays on, you know, cravings and things I've been eating really well. You know, I give into my cravings from time to time, obviously.

but, you know, I'm really tracking to make sure I'm eating enough, but also being mindful not to overdo it. So what's a, what's a lot of calorie? What are you eating? Where are you at calorie wise? 25 to 2,600. Oh, okay. Okay.

It's not too bad. And like hitting protein every day, like that's my number one. If I hit protein, if I get to the end of the day and I'm like, hey, I've got, you know, 400 calories left. I might eat some ice cream because that's my weakness. Yeah. Yeah. I think you're doing great.

Yeah, I think stay the course. I wouldn't change anything at all. And the way I would approach progress. is like this. Because the sleep is still pretty broken, I would approach it like this. Consistency, technique, feel good. When the strength comes, it's a welcome surprise.

So I wouldn't chase the strength, but when it comes, it's like, this is awesome. The fact that you're getting stronger and that you feel good and that you're eating 2,500 calories and your body weight is down to, you know, kind of where you were pre-pre. pregnancy is phenomenal.

That's really a testament to your health. And so I would just stay the core. I wouldn't change anything. I wouldn't change. The fact that you're getting stronger now is telling me you're doing a great job. The only mistake you could potentially make, Lori, so try to push it. Yeah. Do you too much.

You got to make it happen faster. Yeah. Would be the mistake. But right now you seem to be in a good balance. You feel good. It doesn't sound like you're feeling burnt out. Strength's coming. Your appetite is up and your body weight is good, which is actually a good sign.

you're eating your protein targets. You're eating mostly whole foods, right? I am actually. So that was one thing that I thought about a few weeks ago. Just because of timing, I was often having a protein shake for lunch and then finding in the afternoon I was really hungry. But then thinking about, you know, everything I learned from you guys. I'm like, hey,

I really need to try to get that from even if it's cold chicken out of the fridge and even just making that switch to prioritizing full food for that lunch meal, even if I have to eat a little later, that has made a difference in making me feel full or longer. and not having cravings as much too without the shake all the time. No, you're great. You're totally great.

And if you're hungry by the end of the day, I would stick to another whole food meal. Yeah, where were you? Laura, you know where your calories were like pre-pregnancy? Oh, like the most I've done on like a regular basis was like $2,200. Oh, wow. You're doing good there. Yeah.

Yeah, you're doing great. Yeah, you're doing great. I've always been scared to increase, but then, you know, going into, I didn't breastfeed much with my first son. I didn't get really great milk production, but this time has been a lot better. so I was not prepared for how hungry I would be.

So I just kind of was slowly increasing and I was continuing to feel good. I'm pretty mindful not to use the scale too much because I've had a bad history with the scale in the past. So I use it mostly for data if I'm in a good mood day that I know it won't affect me. But yeah, I just, I really have been trying to be cautious of not overeating and just like worried that I was maybe just more hungry because I'm not sleeping well. Like the sleep isn't always good. I wouldn't worry too much about that, Lori. If you're sticking to whole natural foods and you're hungry and your strength training, I would eat. I would eat when I was hungry.

Are you drinking enough water? You mentioned the, you know, milk production. I drink a lot of water. Good. And then do you add electrolytes? It makes a difference for some women with breastfeeding. They'll throw some element in there. I have been.

Yeah. So element in Canada, elements really expensive here in Canada. Otherwise, I totally would, especially because, like, I know they have the ready to drink ones. but I do often get like the Redmond relike because I can get it on Amazon. And it's like 800 milligrams of sodium, I think. Because I have low blood pressure. So that's why I like. Oh, yeah.

Oh, yeah. It's great. Lori, you're kicking butt. Yeah, you're doing great. You're totally kicking butt. When your sleep gets better, I wouldn't add anything. I would allow your strength to just climb. And the fact that you're getting stronger now is such a good sign.

Everything you're saying is good. There's like zero concerns or actually zero changes. I wouldn't make any changes. what you're doing. Well, that's just a testament then to you guys, because it's mostly everything I've learned from you guys. Great, great job. Yeah, I wish I could give you some advice. I know, yeah, yeah. Stay the course. You get to do great. How old is, it's reassuring to be on. How old are the boys right now? You got, you got one that's like one, one and a half? Yeah, so my first, he'll be two in September. I can't keep track of the months anymore,

because now I have the little one. So he'll be two in September, and then my youngest is 12 weeks. Well, you're going to need all that strength and energy for a few years. Yeah. Keeping up with them is a lot, but it's fun. Good for you. Doing great. Thanks, Lori. Keep it up.

Okay. Thank you guys so much. Thank you. That's great. Is the, are the estimates that they put out about breastfeeding accurate, like eight to 900 calories more a day, a woman burns when she's breastfeeding? You know, that's, you know, that's the estimate.

That's the estimate. I've read 600. I've read 600. It depends. I mean, it does make a difference. I've also read that it's overshot. But I think the way to gauge it, because so with Jessica, she had issues with producing enough milk. And so we kind of dived in deep.

And the way you judge it is, are you producing enough milk? And sometimes you've got to increase your calories and your water. Yeah. And that makes a difference. So with Jessica, I remember with Dahlia, we really had her drink a lot more water and it made a big difference. Well, that's a range and a half right there. So AI kicked off 300 to 700 calories. That's why I said so different.

Yeah, yeah. I've heard as high as 8, 900 calories before. But that's a huge, that's a huge difference. But even, even, I mean, that's a meal or two more for, you know, a small, a small female. That's like another, that's either one big more meal or a meal, two meals. Yeah. But the other thing to consider two at them is like, let's see, we say, we'll go right in the middle, say 500 calories, right? If someone's like, oh, man, I'm breastfeeding, my metabolism is way faster and they're not sticking a whole natural foods, you overshoot that.

You can overshoot that. overshoot that. Super fast. Oh, well, you add that to, I mean, you know, great awareness on her part, too, to know when you have poor sleep. So you've got poor sleep, your metabolism is kicked up a little bit, and now you're craving like crazy. And so, yeah, no, I think that's where the eating for two thing came from.

Our next caller is Natty from Georgia. Hi, Natty. Hi, Natty. Hi, guys. How are you guys doing? Nice to meet you. Nice to meet you, too. How can we help you?

Um, so I'm. I'm having a bit of issue. Okay, I'm just going to read my question if that's okay. Yeah, for sure. I mean my original email. All right, so my name is Natty, aka Nardia. Well, Nardia, aka Nadi. Hi.

I'm sorry, I'm a little nervous, guys. All good. I'm a 37-year-old female, 5-5, currently at my heaviest around 2, 24 pounds. my comfort spot was usually around 165-175 pounds. I work as a local intermodal truck driver. I pretty much go in and out of the rail yards all day to and from customers. My schedule starts around 5 a.m. I usually work long days between 12 to 14 hours.

So the biggest battle I'm having is after a long day of work, knowing, trying to figure out if I should go to the gym to do a workout, just go home and sleep, or just, you know, try to recover, eat, what to eat, and, you know, something like that. So I've been inconsistent with training for about two years. I started going back to the gym around December of last year. I was pretty consistent with the job that I had previously just because I spent my, most of the day sitting in a truck and not really moving around unless I'm making an effort to move around. I was working on a construction site, so I couldn't really move around too much.

But now that I'm back doing, like, trucking, I'm in the truck most of the time, but I do get to hop out and move around. So, like, I sort of get 5,000 or 6,000 steps a day. And so basically my inconsistency, I'm sorry, my main goals are fat loss, strength, better energy, and to get back my life in order physically and mentally. I have ran MAPS programs before, resistance and anabolic and MAPS 15. I did do anabolic twice. I do have other programs from you guys At work now I try to do like A couple sets of squats and push-ups in between

You know whenever I get in and out the truck Just to get I guess trigger session I'm currently running anabolic now I'm starting on phase two this week And so my issue basically is I'm trying, I overthink a lot. I have like analysis paralysis. And I'm having an issue with consistency with my schedule and my days.

And I have a really weird appetite. Sometimes I don't eat. I don't have an appetite. And then sometimes I get cravings. So like I'm all over the place and I just need to know like where do I start? What to focus on. at least for now, between now and the end of the year. I don't really have a end date or goal.

I just want to get back on track and get healthy pretty much. And I also wanted to know if like GLP1 is an option for me. What's my case? So Natty, just to paraphrase, it sounds like to, and just correct me if I'm wrong, it sounds like the biggest challenge is consistency, and that's largely due with your schedule because your work schedule can be so difficult. Yes, consistency with training and nutrition is like the biggest thing. And then just to add what you said about your appetite is not weird.

That's actually very common. Okay. Where someone's like on the go, no appetite, no appetite, and then it kicks in and then you're like starving. Yes. Very common. There's nothing weird about that. Super, super common. Okay.

Okay, so the number one thing that we need to consider, which is actually the number one thing we need to consider for most people is consistency. It's not the perfect routine or the most effective routine. It's what am I going to be able to do reliably? Yes. Okay. So I'm going to throw a couple of things out yet and you just be real honest with me. Okay. I know you start work early and I know you get home 12 hours later or something like that. What is more realistic in terms of consistency for you would doing something short before you get? it to work, be better for you or when you get home from work? After work.

Okay. So we'll start with after work. I don't think a long MAPS anabolic style, you know, three days a week workout would work as well as a short MAPS 15 style workout. Two exercises. That's it. Get in and get out. After work, you go in and you have a home gym or do you go to a gym?

I have a home gym, a full home gym, barbell, squat, squat. squat rack, dumbbells and everything. But I do also have an access to a gym. Like, sometimes I like to get out of the home environment because as soon as I get home, I just want to decompress. So, like, I don't want to go into the home gym. So you got the option then. So then you have the option.

Which is great. I think MAPS 15, perfect. You get home from work. It's two exercises you're done. And it's most days. This helps a lot with consistency, the daily frequency. It builds a lot of momentum. and you're devoting about 20 minutes to 25 minutes.

And I love you still going to the gym. I think that's great because I relate to that too. Like once I get home, I want to just settle down and relax. I don't want it. But just make that commitment to yourself as I'm going to go to the gym and do this. If I don't go to the gym,

then I'm at least knock out my two exercises in the garage real quick or wherever you have your gym. It's literally two lifts. Yeah. But when you add it all up over time, you'll be far more consistent. It'll be more effective for you.

You'll get better results. Better results. So it's really, it's going to be like 20, 25 minutes. Okay, so my issue, like, yes, I agree, because I listen to you guys' podcast. I'm like your best friend that you never met. But my thing is, I will do that for a while, and then I will start to feel like, oh, my gosh, am I going to get to where I want to be doing this?

Oh, yes, you are. Oh, yes. If you, listen, how do you walk a thousand miles, right? one step at a time. If you take a step every day, eventually you get to the end result, that's what happens with this. So what you need to press is not the result, but rather the way. Consistency.

It means you can string together. That's it. You're pushing and pressing on what causes the result. The result will happen, guaranteed if you're consistent. So your goal is, I'm going to do my two exercises and I'm done every day. It's going to be like five or six days a week to exercise. You miss one. It's not a big deal.

And I can like stack that if like my days are for back to back night. It's Wednesday and Thursdays. So kind of like I double up on those days and then if you want to. If you rest and break it down. Yeah, if you want to. If you want to, in my opinion, this may be different for you, but in my opinion, I think you're probably better off doing it on the days you work because it's a busy day anyway. weekend comes around

that's your day off relax enjoy yourself well I work on the weekends so or on the days off and then on your days off I'd rather you meal prep because that's the second part with nutrition yeah yeah with nutrition

it's going to be all about meal prepping you send yourself up and Natty I want you to reframe the way you look at a missed workout because this is I think the part of the mistake that people make is they miss a workout and they beat themselves up and then they go oh man I can never

because it's like we all miss. Yeah. So the way I want to be like that. Yeah. Everyone is. I swear everyone's like this. And this has helped me. It's helped my clients out so much is I don't want you to look at a missed workout as like a failure.

I want you to keep track of how many days you got in a row before that missed workout. And let's say the, we, we, we, tomorrow we start, right? Tomorrow's a new day. We start. And you string three days in a row of getting those two lifts in. And then you missed day four. You got, you were just fucking tired. You couldn't get whatever you came on.

Don't beat yourself up. Go, man, I got three in a row. Tomorrow I'm going to get back on the wagon again. And I'm going to get at least four days in a row. And compete with yourself trying, because you're going to miss days. It happens to everybody. And what happens is people allow that day to spiral them out. And one day turns into two days, turns into three days, turns into a week they took off.

So instead of looking at it like that, I want you to look at how many days did you string together in a row of consistency? And then the next day you get going again, that's your new goal. Can I get four days? And then if you met, you know what I'm saying? And just keep stacking on that. And when we look back six months from now, you'll have completed way more workouts than you've missed. And you'll also have a different ad to it.

That helps between that and then the meal prep on your days off, I think is the recipe for us. The workouts, if you just do that, that's going to be the easy part, I promise you. You just do your two lists. So how do I do as far as the nutrition, though, because I know you said the meal prep. So my thing with that is I have the only,

problem meal prepping. I have no problem eating the same thing every day. But I get to a point where I get stuck and then I don't want to eat the meal prep or maybe my appetite is just real bad

that day. I'm not really hungry and I just don't eat. So I like having certain meals for those, certain meals and shakes for things like that. Okay, so what it would look like is, I don't know, if you like ground beef, chicken, you like all the things. you like that.

Bulk rice, bulk chicken or ground beef. They're the easy go-to anchor meals. And so you've got, you know, six or eight of those that you got in your refrigerator already and that you can bring some to work. And then I love things that are like high-protein Greek yogurt, ready to drink protein shakes. And your job is to try and be consistent with your eating. When you don't have the appetite and you're like, man, a full six ounces of ground beef and rice just sounds like so much.

You have that shake. Have that shake. Okay. Or have that Greek yogurt. So you do the quick, the quick, you're like, the quick, you're like, a full. easy thing. You know those little, I don't know if you ever seen those little oiklos, Greek yogurt? Yeah, I actually drink the Chobani. Yes, yes. I drink. Yeah, that's what I drink that. Yeah, yeah, you have, you have two or three things like that or even like our Paleo Valley

beef jerky. You've got a handful of these like high protein snacks. The goal is to eat a meal, but every couple hours, two to three hours. But if you're like, man, I'm not even hungry right now, well, I should at least get those, you know, three pieces of beef jerky in. Or I'm at least get that oakish or I'm at least going to get that Chabani, right? Do that. So you stay consistent. Because what will happen is when this happens to so many clients is they get busy, they're not hungry, they don't eat for six, seven hours, and then they're fucking starving. And then the cravings come in.

And then it's really hard to make that decision, oh, I'm going to go heat up that boring ground beef and rice. I'd much rather drive through and grab that thing that sounds way more palatable. But if you keep feeding yourself every two, three hours, even if it's small, it'll help out. Yeah. So the name of the game for someone like you, and again, this is very common, is to eat a schedule. So when you're not hungry, have something. Otherwise, you're setting yourself up. So basically, just force myself to get the protein. That's it. That's right. That's right. And get those easy drink ones, like you said, that I love that. I love that as an option when you

don't feel like the meal. Because here's what can happen sometimes, Natty, and I don't know if this happens to you, but I used to, I would have clients that would be like, yeah, but I'm trying to lose weight. So when I'm not hungry, I'd rather not eat. And I'm like, yeah. And I'm like, well, what happens later? Yeah. You know? Yeah, I get, I'm starving. That's right.

Grab something. So you got to just, you got to eat on a schedule. Yeah. So you just make it happen. Like, okay, can I eat my meal? I'm not going to be able to do it. Can I eat half of it? Yes.

Or let me try one of those easier to down, you know, shakes or whatever. And you just eat on a schedule. And that'll keep you very consistent. If we just focus on those two things that we talked about right now, we're going to crush. We're going to get a long way just from that. Just trying to out compete your days that you miss. Keep getting better.

Yeah. And then the protein meal. ready for you. So how long should I sit in that Maps 15? Maps 15, I actually just got the Maps 15 Mommy and I think Maps 15 performance. Like what should my

basic training schedule look like? Those two. Yeah, start a Muscle Mommy. All the Maps 15 protocols, as long as your schedule remains the way it is, that's how you're going to work out. Okay, so just stay in the Maps 15. Stay in the Mass 15 right now. That's so good for you. Forever. Unless your schedule changes

and you get whatever, but you just stay in those. Okay. 15 muscle mommy. 15 performance. We got more options for you. 15 power lift, you know, the original 15. You just follow one after another.

Okay. I never thought to stay in those. Like, I always wanted to like go back to doing a regular. No. No, you don't need it. This is way better for your schedule. Consistency is the biggest thing. This will really help with that.

Okay. I feel a little better now. Just stick with it. Yes. Yes. I'm going to send you another 15. I'm going to give you something for free. I'll overthink.

Yeah. Don't take out too much. just do the simple thing. Natty, I'm going to send you another 15 program just so you have a free one so you can go one. You got 15 muscle mommy, do 15 performance and then which one should we give her next? 15 symmetry.

Yeah. Let's go 15 symmetry. So you got one, two, three. That'll give you nine months of workout programs. Natty, are you on Facebook? Do you use Facebook at all? I am in you guys. I'm not on Facebook, but I am in you guys as as a forum. Okay, we'll use that to check in

with us, okay? So as you go, as you through this process, if you start overthinking it and doing that to yourself, reach out to us, let us know where you're at, what you're going on, and let us help you through this process. But if you just focus on those things that we're talking about right now, I think in 60 days, you're going to be feeling totally different. Okay. How do you guys feel about GLP1? Not yet.

You know. I think you can get a lot further right now. Here's why, here's also why I wouldn't, I wouldn't recommend it rather than I don't know where your calories are at. and if you're at a place where you're already kind of lower on the lower calorie range, I wouldn't want that. And you're already somebody who's admitted you go long times without eating.

That'll make you never want to eat. Yeah, I'll tell you what, no. But then there's days where I know for sure I'm like high on calories. That's the thing. Like with everything that I'm consuming for the week, I know I'm over calories. And I only mentioned that because last year, around August, September,

I was in a pre-diabetic stage. Yeah. And I did get my numbers down like six months for my six month follow up. I haven't been to check. I'm going next week for, you know, a new checkup and blood work and stuff. So that's one of the things that I wanted to mention or talk to. Listen, I don't have an issue with the GLP1. If you do what we say, you're going to do just fine.

But I want you to promise me that. So stay off of it for now. Listen, if you do a GLP1, I want you to call back and work with one of my coaches. Do not do a GLP1 without a coach. I mean, I was going to tell you to do that before you even do a GLP1, I'd say consider having one of our coaches take you through this process and really dial you in on the nutrition side before we go that route.

Because that's, I like to have, if a client's going to do a GLP1, I like to know where they're calories at first before we do that, because if I slam your appetite all the way down and you're somebody, and even if you overeat on certain days, if you're already a person who goes a long time not eating, that's like a recipe for someone who just doesn't eat anymore.

And you'll lose weight, but you'll lose a ton of muscle. It's my cravings that I really want to get rid of because I have bad, cravings for certain things. Protein will help. I think if we really drill down the, like, eating even when you're not hungry, every, this is what, here's the, here's the, I would be even more specific for you. The goal is to eat every about every three hours.

Do not let more than four hours go by. That'll solve it. Okay. That'll solve it. And just a snack, protein. That's right. A high protein snack. A high protein snack.

Yes. High protein snack. And do not let four hours go by. Three is the goal. Try to eat every three hours. Something that's got 20 grand, 20 to 30 grams. a protein at least in it, okay? But do not let four hours go by.

Because once that fifth hour and six hour hits, that's when that shits, that's when that craving's happening to you. So really, really make those two things a goal. One more question, if you don't mind. Do you think that would help with my energy? I know sleep has a lot to do with it,

but like I get, I feel tired during a certain point of the day. I try to rely on my, I only have one cup of coffee in the morning around like six, but I don't know. Like, I feel drained. Yeah.

If you do what we say with the nutrition and the math 15, I think by week two, you'll notice a significant improvement in energy. I think you'll notice a big difference. Yes. Within two weeks. Yeah, yeah. All right. You got it.

We got this. I just got to trust the process. That's right. You got us too, okay? Reach out. You start overthinking it. That's it. All right.

Thank you guys so much. I appreciate it. Thanks, Naddy. We got this. I'm going to say this just for anybody listening. I don't like anybody using a GLP and without a coach. Yeah. Yeah.

You get a GOP1? Totally agree. Work with a coach. Well, especially if you have eating habits like that. Because she's already got the habit where she can go six to probably eight hours and not eat. And then she knows she recognizes she benches on something. You give someone that GLP1 who already is used to not eating for. Didn't eat.

Just not eat for the full day. And so I would want to coach her first on. on having regular meal times. And then if she's still, like, if I got her eating, like we just, the goal is right now. And then we're coaching. I'm coaching her. Six months later, she's like, man, Adam,

I still keep fucking up. I still keep drilling that ice cream at 10 o'clock at night. Or she says something like that. Then I'm like, okay, well, this might be an option for doing GLP ones. Now that we've built this consistency around meal times and eating. But given someone like that a GLP1,

right out the gates, when they're already a huge meal skipper. She'll lose 30 to 5 to 40% of the weight. We'll be muscle mass. Consistency is what we need. She'll have less energy. She has a job. She has a job.

She has to work 12 hours and you feel terrible. Yeah, no, terrible idea. Our next caller is Jason from Missouri. Jason, you made it. What's on, Jason? Finally. It's going on, man.

Let's old people don't do this well. How can we help you, dude? Oh, man, I was looking at, I just happened to stumble across you guys probably maybe two months ago, maybe a month and a half ago. Oh, wow. I was interested in a program.

but didn't know which one to pick. Back in 2005 and 08 through 08, I worked out every day, six days a week, and running three miles a day, lifted all six days. And I loved it. I loved the way it made me feel and look, but it became a second job.

I couldn't keep it up with three kids and a job and a wife. And as you know, but I quit doing it, and then it got worse, you know, of course. Everything goes downhill. I'm a pretty active person. Work outside a lot. But then I stumbled across you guys' your podcast and started listening and whatnot. But I don't understand the programs that well, how to make it functional for me, I guess.

I just recently bought a big old set of dumbbells and a functional trainer, rogue functional trainer. And it's been going good. But I walk, I get about probably average 15,000 steps a day plus what I get at work. And I've been lifting every day in some way or another. I just recently had a setback but it's just an injury but it's no big deal it's going to heal itself

I walk six miles a day roughly anywhere from four to six miles on the road outside trying to get some sun some time outside fresh air I've done a lot since February

I've probably lost close to 40 pounds since February Wow. I started, me and my wife both started talking to a functional health people, got it with the doctor. They prescribed, I did a lot of blood tests and did a gut test, a genetic test. They started me on TRT, which I just turned 50 in May, and started Tart, and started TartT, glutathine, injections as well as redetutide

so it's all up and up I guess not really the red of trutide I was a little concerned with but they it's a was it a 503A FDA regulated pharmacy compound pharmacy that I get it from so and it's all prescribed by a doctor they're monitoring I do blood samples every so often which is good.

But I didn't know what program was to be the best for someone that's really active, I guess. Yeah. Okay. Where would you say, because you are very active. You're very active and on TRT and doing a lot. Curious to where your calories have been. I've been tracking for the past month or so. It's put me at 2709, if that helps.

But I don't get it all the time. I'm probably, you know, I mean, yesterday I went over by 300, so, which was, I felt good this morning on my walk. Yeah, that's not, that's not, I'm actually glad to hear that. I was more concerned you'd be too low. So, 2,700, you were over 300 calories, you said yesterday. So 27003,000 is a better answer than what some people who are on that will tell me. So that's a good sign. That's not a bad thing.

I cut back to RETA. They wanted me to up it, you know, every incrementally. We just steadily increased it. But it was after like every four weeks, it went up a little bit. I was reluctant to go up because the appetite suppressant is really what they were after. I still am hungry in the evenings. I want to, you know, raid the cabinets. But not really that bad.

It's not, I'm not fighting it. But I'm low. I'm still having got my 2,700 calories like most days. I'm probably 200 short. So I try to get it anyway. But I do get all the protein. I'm putting in 200 grams of protein a day minimum. Well, good.

Jason, how tall are you, how much you weigh? I'm 6-2, almost 6-3, I guess. Right now this morning I weighed 222. Okay. Okay. Okay. And you want, I'm reading your email. It says your main goals are to get a little leaner and increase flexibility to keep you in shape for work tasks. So you're looking for like real, like good movement, mobility. I need to be strong, really strong is my biggest focus. Flexibility with work is a is a highlight too. I'm a, I'm a journeyman lineman and climbing poles. and pull and tugging, shoulders and back. Yeah.

And all that is, it's a daily struggle sometimes. It's got to feel good, though, climbing poles 40 pounds lighter, huh? No, crap, dude. I could imagine. I climbed one the other day, and my belt probably weighs 80 pounds. And everybody complains about my belt because I got a big backsaver belt, but it's comfortable when you're in the air. I don't care how much it weighs.

my legs take care of that. It's not that big a deal. Well, I got the program for you, Jason. And I think in combination with what I'm going to recommend to you, I think you'd be better off aiming for closer to 3,000 calories a day. With the level of activity that you have and the size that you are, if you go too low on calories, it's going to be, you're going to compromise muscle, which will make the fat loss difficult.

Yeah. In fact, I think you'd be better off consistently eating about 3,000 calories. Agreed. Following MAP's performance, that's the program I'm going to put you on because it comes with, it's three workouts a week, plus on the other days are what it called mobility sessions, which you're going to love. The mobility sessions would be really good for shoulder mobility, spinal mobility, hip mobility, just to keep you functional.

And I wouldn't do anything else. That's it. 3,000 calories a day. follow math performance. And what will happen is you'll over time, get leaner and build strength and muscle. That's what I need. I mean, Jason, one of the beauties of being older

and being on TRT is it keeps your testosterone levels at peak all the time, meaning your body is primed to build muscle all the time. And if you're lifting weights, you're then sending the ultimate signal paired with that to build muscle. So additional calories will get partitioned over to building muscle. And you're a big dude.

So if you were at 2,500 calories for the night and you're still hungry, I would want you to go eat. And even if you ate a little couple hundred calories over than what you were supposed to, those are more likely going to get partitioned over to building muscle than putting body fat on. When you're lifting the way you are, you're moving the way you are and you're on TRT, suppressing that and not eating. And that's why I like that. I'm glad you didn't keep going up with the red of because that's the, It's not a good recipe for a guy like you.

You're already at a good weight. 220 at 6.2. I mean, that's a good way. It's what I carry myself at. You can be absolutely lean, strong, and never move another pound down on the scale. So that's, I want to build muscle on you right now. And so the focus needs, we need to be fed. We need to be fed and take care of that.

Right program. That's where I got it. It was from you guys. I got it from you that, you know, you tell so many people they don't eat enough. And so my wife had her birthday, the 15th, we went out. to dinner, you know, for the first time, I haven't eaten anything that didn't come out of my kitchen for four months. You know, we eat whole foods. We switched, got rid of all that processed junk, and we both switched. She's lost a bunch of weight, which is awesome. And we both feel better.

And we did it for our grandkids. You know, we got three grandkids or got another third one coming. Oh, congratulations. Awesome. It's awesome. Good for you, man. No, no, no, you follow mass performance. And just do that. That's your workout. Don't add any. other stuff, do the mobility sessions. You're going to love that. Bump your calories consistent 3,000, and you're going to build muscle and get leaner at the same time. Once you start to strength starts to plateau a little bit, and you're like, okay, I think I need to, you know, change something, add another 200 calories. A guy your size, your activity level, you're probably at some point going to sit around 34, 3,500 calories,

and you're going to be lean and you'll feel good. And so we're going to, you'll gradually build into the body that you're looking for. I wouldn't bring you down lower than... I wouldn't bring you down lower than 3,000 calories at all with your activity level, ever. That's what I told my wife when we went out to dinner the next day, my workout felt better. I felt better.

I slept better. That's right. Yep. That's all the signs that you needed that. Yeah, you're probably going to end up around 34, 3,500 calories. Yeah. And lean. Lean, and probably right around the same weight

or even up a pound or two of the scale. Yeah, but the body composition will be different. I mean, just give you a reference, Jason, I eat, I'm not as big as you are. I'm shorter than you are. I'm about 6 foot, about 2.18. I eat about 3,000 calories a day, and I'm way less active than you. I sit in here all day long. If I was as active as you, my calories have to be closer to, like I said, 35 to 4,000

calories a day, I'd have to eat. Right. So you're going to feel better and you'll get the body comp change. And then performance, you'll love that. If you're looking for the kind of strength that you can feel at work. You'll bulletproof your joints. You'll feel great. That's right.

That's the killers. I've had, I mean, co-workers got back issues and shoulder problems and elbow problems and knee problems. You follow performance the way it's laid out. And eat the way we're telling you right now and it's going to blow your mind. Yep. Yep. We'll send that over to you, Jason.

Keep listening to the podcast. You're new to the show. Keep listening. Yeah. I think you'll get great information that'll help you as you can tell you on the journey. I've been back into 2025 stuff, you know. Good stuff. While I'm walking.

It's awesome. Good stuff. Adam, I'm sorry about your solar. I listened to that one yesterday. Ain't that some bullshit? That's some bullshit, bro. I'm so angry. I'm telling you, that is, as a lineman, I'm just telling you, that's the biggest racket there is.

Oh, my God, man. I need a friend like you in my corner to tell me that. You guys made me laugh every day. I mean, everybody, you know, busting each other's balls kind of. I love it. All right on, Jason. Welcome to the family, man. So we're going to send MAP's performance over to you.

Follow that up. Love to hear back from you, too. Follow up with us in a few months. Let us know how it's going. I will. All right, man. All right, Jason. Take it easy.

Thank you. Take it easy, brother. You got it. See, even he knows it was a racket. That's so great. Some bullshit, dude. It is. Hey, you know, two things I want to comment on.

Reda from a, yeah, from a FDA regulated pharmacy. That's interesting because I know that that's not a. Yeah. But I guess that's... Did you see me look at you? I know, I guess you could do that. Did that just happen? Yeah.

But dude, he's a big dude. He's 15,000 steps a day. Physical job. I'm so glad he's been listening as much as he has because he had the wherewithal to not go up on the dosage like they wanted him to. If he thinks the whole natural foods gets off the RETA and feeds himself, he's going to have body calm change. He's going to leaner and build muscle. He looks great, though, already. He looks like somebody who gets outside and just move.

and stuff like that. And, man, drop 40 pounds. And you can see he's got arms on him. He's a lot of steps over there. Yeah, no, he's primed right now to build some more muscle. Our next caller is Nick from Ohio. What's up, Nick? What's up, Nick?

Hey, hi, guys. How are you doing? Good, good. Thanks for having me. You got it, man. How can we help you? So my question I wrote in was about back development. So I have, I'm 42 years old.

I was, when I wrote in, I was running Maps 15, the advanced version. And in general, what I think I'm dealing with is, I sort of made the mistake, as many young men do, of like, underdeveloping my back. Like in high school, it was all about, you know, benching and chest and arms. And, you know, surely I'd skip back in legs whenever I could. And I, in addition to that, I have, like, a sedentary sort of desk job. So I've got that, you know, I've got rounded shoulder posture. Some of that I think is genetic, but it sure isn't helping with environmental factors in my lifestyle.

And so my question was like about, you know, catching my posterior chain up to my anterior chain, sort of the way that map symmetry addresses the left and right. I've been thinking about like addressing the back a little bit more. I'm making sure I get a little more volume there. And, you know, I've heard your advice on some of your episodes about swapping out volume or pushing it to the top. And that was sort of my question is I was just wondering, you know, when I was running Maps 15 advanced, I found myself wondering if I, what I was doing was correct. And just curious if you had any advice about, you know, swapping out volume,

maybe like a more focused period, like a three, six week period phase of really just hitting it hard. Or if you have a program that you think would be best for this modification, because I found that Maps 15, everyday one, I didn't know if I was sort of messing with principles of programming that would be, you know, in conflict with other things. Great question that we don't get a lot that I think actually a lot of people probably are riddle with. What I would start with is just consider when you have a lagging area,

and this is a large area, right, the posterior chain, it takes much longer than three to six weeks to kind of bring it back. So give yourself a year of focus, a focus, you know, with the volume and the programming. And now here's what you're going to do. You're going to take a set off of a compound lift in another area, and you add it to the compound lift for the back.

Another thing I would add, Sal, is I would lead all workouts that way. Yeah. So I would lead workouts with dead lifts or rows as my first big lift. Instead of like, we traditionally do like squats, right? It's like always like a, it's like a leading exercise. I'm going to lead the workout with rows and with and or. You're currently following with what, Math 15? I was when I wrote this.

I'm on a break right now. We just, my wife and I just had a baby. so I'm on to pause, but that was what I was sort of running. I was shifting over to those everyday kind of 15 programs. No, perfect. So just to make it simple for you, when you're following Maps 15, when a chest exercise comes up or a leg exercise comes up, take a set off of each of those.

And when it comes back around and you're going to do a back exercise, add that set to the back exercise. That's it. That's good. Okay. Yeah, so like two on legs and then four on back, if it's normally a three and three. Yeah, so exactly.

So now you don't want to take all the volume and switch it over. But a couple sets moving over to back, away from the compound lifts on the other body parts, perfectly fine. And you're going to do this for about a year. I would give it a year of just doing this until you feel really strong and really good with those back exercises.

And that's pretty much it. You don't have to change anything else about the programming. Okay. And so that would then lend itself to any of the programs. That's right. Yes. Yeah. Yep.

Okay. Yep. Yep. Very simple. Yeah. So because it doesn't change our programming. It doesn't change much because you're swapping out volume. Now, people might make a mistake is they would just add a bunch more.

Add a bunch more. Or they would swap out exercises that don't swap out so well. So I say, okay, cool, I'm going to do one less set of curls and one more set of deadlifts. Well, deadlifts tax you way more than curls do. Yeah. So, you know, that's why I said compound, right? So like bench press to rows, you know, squats to dead lifts, you know, that kind of stuff. Yeah, yeah, definitely.

The struggle is that when you're in it, you're like, oh, it takes some disciplined to take that away because you feel like you're missing out. And that's the, yeah, the challenge. And you're not. You're still, you're going to develop the other areas. You're just going to build up the area that is lagging. That's it. Okay.

Great. And then there's little things you can do, like prone cobras or band pull aparts like throughout your day. You have volumizers. Yeah, to combat the posture at work and stuff like that. So if you can get a hold of a band, if you don't have one already. Yeah. Yeah, I have some at home and I, you know, I have Maps Prime and I always am exploring that, figuring out ways to, yeah, to address this. And, you know, it can also cause shoulder problems.

So I feel like I'm addressing shoulder. You are. It helps the same thing. 100% you are. That's what's going on is you're rolled forward like that and then that's bothering that. So yeah, just if you can every hour, get up and just do, you know, two sets of band rows real quick or band pull apart. One pull up. Yeah.

And that'll, that'll really help that. So you can't with a band like that, you're not going to overdo that. So, like, if you can, every hour, do two sets of 15 doing some band rows real quick. Okay, nice. That's great. Yeah. Awesome. Thank you.

You got it, man. Congratulations on the baby. Thanks. Thanks so much. All right, Nick. The volume swapping is very straightforward. I can't remember what exercises are paired in every day on Maps 15. See, typically, if he's following another math program, right, where it's like, let's say

full body or split and there's an order, I would have said what you're doing. did, but he mentioned that he has... Yeah, but I'd still say that, because if there's going to be days that he has, like, a squat in a row, I'd want him to row first. Yes, but here's the thing. And yes, you could totally do that. I'm not sure if they're paired that way, which was number one, number two. It's going to be Mass 15 because he just had a kid.

So it's like, and it's only two lifts, so it's not a huge difference. So it's like, just simplify the hell out of it. I mean, the other thing, the other thing that I've done at the periods of time where, like, this was an area of focus at one point for me is, like, I really dropped a lot of squat volume completely and just deadlifted for a while. So that's also an option. So we tend to have a lot of squat focus in almost

all of our programming because it's just such a foundational movement. But with someone specific like this that wants that much more posterior chain, you're not going to lose a lot of leg gains by focusing heavily on deadlifts for the next six months and not really focusing as much on squat. So it's obviously

a little bit more nuanced because I'd have to look at the program and be like, okay, here's where I'd pull that out and put it in. I was just trying to simplify the heck out of Yeah, but I mean, I think simply the two sets moving over or always starting with the back. And then, of course, the next layer to that would be, you know, running where we have a lot of squat stuff. I just replaced with a bunch of deadlifts and just really deadlift focus. Look, if you like the show, come find us on Instagram. It's Mind Pump media.

Thank you for listening to Mind Pump. If your goal is to build and shape your body, dramatically improve your health and energy, and maximize your overall performance, check out our discounted RGB Superbundle at MindPump, The RGB Superbundle includes Maps Anabolic, Maps Performance, and Maps Aesthetic. Nine months of phased expert exercise programming designed by Sal Adam and Justin to systematically transform the way your body looks, feels, and performs. With detailed workout blueprints and over 200 videos, the RGB Superbundle is like having Sal Adam and Justin as your own personal trainers,

but at a fraction of the price. The RGB Superbundle has a full 30-day money-back guarantee, and you can get it now, plus other valuable free resources at mindpumpmedia.com. If you enjoy this show, please share the love by leaving us a five-star rating and review on iTunes, and by introducing Mind Pump to your friends and family. We thank you for your support, and until next time, this is Mind Pump.