Mind Pump: Raw Fitness Truth - 2944: Low Reps vs. High Reps — Which Actually Builds More Muscle? (The Answer Surprised Us)

Episode Date: September 12, 2026

MAPS Abs and Butt: https://mapsabsandbutt.com Code: LAUNCH for 40% off. Includes Butt Building Diet Guide, Women's Supplement Guide, at-home dumbbell version and a free second program at checkout (Muscle Mommy or Muscle Mommy 15).   In this episode the guys break down the low reps vs. high reps debate — covering why both build muscle equally when intensity is matched, why low reps build maximal strength better and high reps build strength endurance, why low reps are easier to recover from, and why doing both in phases produces the best long term results. They also get into Sal starting SS-31 peptide and why he is noticing similar energy and clarity benefits to MOTS-C, Adam microdosing GLP-1 for psoriasis and inflammation and the emerging studies on autoimmune and addiction applications, a new pill that reduces sleep apnea breathing events by 44% by targeting neuromuscular dysfunction, the history and bizarre fashion resurgence of the merkin, a study showing HEPA air filters improved executive function by 12% in 30 days, otter attacks being more serious than anyone expected, Adam's daughter calling her bikini top a boob mask, Manukora as part of the anti-viral immunity stack, a nationwide homeschool study showing 25-29 percentile point improvements across all subjects, and pickleball hitting 479% growth. Then they coach live callers submitted through mplivecaller.com.   Mind Pump Fitness Coaching: https://mindpumpfitnesscoaching.com 1.9 NASM CEUs   SPONSORS   Vita Bella / MP Hormones: https://mphormones.com Book a complimentary 10-minute consultation to find out if Vita Bella is right for you. SS-31 peptide and MOTS-C now available. BPC-157 back in stock. GLP-1 microdosing for inflammation and autoimmune conditions discussed on air. Or use code MINDPUMP365 to start your annual membership and receive a free blood panel and gift.   Manukora Manuka Honey: https://manukora.com/MINDPUMP Code: MINDPUMP for up to 31% off plus $25 in free gifts with the Starter Kit. Discussed on air as part of the anti-viral immunity stack alongside NAD, glutathione, zinc, elderberry and thymus alpha.   Hiya (kids' multivitamin): https://hiyahealth.com/MINDPUMP 50% off first order. Zero sugar, non-GMO, vegan, allergy-free. The only kids multivitamin the guys recommend.   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 2:29 - Low reps vs. high reps — why both build muscle and what makes them actually different 8:08 - Low reps build maximal strength and are easier to recover from — the mechanism explained 9:26 - High reps build strength endurance and are better for lagging body parts 10:42 - Why you should do both in phases rather than mixing them every workout 19:28 - SS-31 peptide — Sal starts it and compares it to MOTS-C for mitochondrial energy 22:01 - Adam's GLP-1 microdose experiment for psoriasis — inflammation down, no weight loss 28:52 - New pill reduces sleep apnea breathing events by 44% — neuromuscular dysfunction explained 31:22 - The merkin — its bizarre history and high fashion resurgence 34:46 - HEPA air filter study — 12% improvement in executive function in 30 days 38:12 - Otters are more dangerous than you think — the Lake Tahoe attack 40:00 - Adam's daughter calls her bikini top a boob mask 46:40 - Manukora as part of the anti-viral immunity stack 52:20 - Homeschool study — 25-29 percentile points higher across all subjects 1:01:38 - Caller: Mark (Wisconsin) — wants to compete in strongman, needs a new fitness goal 1:12:15 - Caller: Leah and Audrey (Wisconsin) — mother and daughter, wrestling athlete, off-season programming 1:31:54 - Caller: Liz (Utah) — aqua fitness instructor for seniors, also dealing with her own joint pain in perimenopause 1:48:29 - Caller: Justin (Florida) — Marine Corps vet, PTSD, bicep tendon rupture, gets 2 months free concierge coaching  

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I'm talking right now. Hit pause. Head on over to Mindpumpstor.com. That's it. Enjoy the rest of the show. All right. your strength training, you're lifting weights because you want to build muscle, you want to sculpt your body,

you want to boost your metabolism. But what's better? Low reps or high reps? Are there advantages to one versus the other? Disadvantages? Which one should you train in for your goals? We're going to break it down right now based on the data and our experience. Here we go.

Low reps, high reps. This is the challenge. Low reps. Fight. Done. Let's see the episode. High reps. This was a, this was a debate for a while.

The one, the one, The one you're not doing. Yeah. Well, we're going to get to that. We're going to get to that. But they are different. So here's a deal. There's two schools of thought.

One school of thought says this is a better rep range versus the other one. You know, pick your choice. Then there's another school of thought that says that doesn't really matter just as long as you mix them up. They're both the same. Both of them are incorrect. They do both have value. They do both provide results. But they're also both different.

different. They also do different things to the body. Mostly when it comes to performance, but I'll even argue, and this is completely anecdote, I'll even argue it does create maybe a different look in the body. It's just pure speculation. Body billers have talked about this for a long time. I think I've noticed this as well. But I think the important thing to start with is, and the data shows this clearly, they both build muscle. Like, you want to build muscle, low reps, high reps. That's what matters. They both build muscle. So somebody who's contemplating this or having this discussion, what do you think is the biggest or the biggest mistakes that are made? Yeah, good question. I think one of the big mistakes is people navigate to the one that they like to do better. That's what comes to my mind.

Yeah, thus they completely ignore the potential value of the other one. I would say that's probably the biggest mistake. Because some people are afraid to go low wraps and other people. The focus might be wrong too. going into that. That's true. Rep range. Yeah.

Especially I know when you're kind of jumping into the low rep range, it really takes a complete different focusing gear. So I literally think you fall into one or two categories. You either are married to one because you love it. You identify more with a power lifters, so you live like a power lift real time.

Or you love the high rep, super set, low rest period type of stuff because you identify with that or like the circuit training. These are the two that I feel like you either fall into these. People will, gravitate toward those trap. And then the other person, who was I thinking of with the other person? The other person is somebody who is like me when I first started where I'm like mixing every workout. Like I had this idea of muscle confusion. Oh yeah, I know the benefits of all the rep ranges.

So every workout included kind of all that. One one exercise I'd have short rest periods. Another exercise I have long rest periods. High reps low reps, low reps, super set some stuff. And so I really feel like you're one of those two categories that you kind of fall into. Very, I feel few people, unless you're following somebody's written program that's mapped this out for you. Ours will have that. Yeah, follow something like that.

I think if you're doing it yourself, you tend to gravitate to one. Yeah, so in the past, the observation among strength athletes was that low reps built the most muscle. So bodybuilders used to say this. They used to say, if you want to build mass, this was the terminology they used.

then you go really heavy and low reps. And the data, early data showed this as well. So early data actually showed that heavyweight low reps was better or built more muscle. Now, what they didn't necessarily control for was intensity. So when you control for intensity, in other words, if we do a set of 15 reps, which would be considered high reps, or a set of five, which would be considered low reps, so long as they're within the same reps and reserve, then they're both going to be considered high reps, they're both going to build the same muscle. In other words, you want to pick a weight that you could do

maybe 17 reps with, which is the most you could do with that weight. Like you'll go to failure. You stop at 15. So you leave two reps in the tank. Same thing with the five rep set. Something you could do seven reps with, but you stop at five. Here's why bodybuilders for so long said that low reps built the most muscle. It's because higher reps, it's harder to reach that point of two reps in in reserve because sometimes stamina gets in the way. So when I'm doing a set of 15 and I'm trying to get close to failure, two-reps short of it, is it the muscle strength that's failing or is the fact that I'm gassed out? Yeah.

And so this is what bodybuilders noticed in the past, especially bigger bodybuilders who, you know, when they're moving that much muscle, this was actually a strong consideration. Well, anybody who's experienced high-reps squats understands this. Because that's typically, you know, give me an isolation exercise. and it's very easy to take the muscle to failure. Regardless of the rep range. Like it doesn't take as much gas and stamina. But ask me to do, you know, 20 reps of squats to failure.

And I'll tell you right now, the weight I have to choose is not the limiting factor on my muscles. It's my stamina. Yeah, my stamina. My cardio to do, you know, 20 reps of any weight is, I'll get gassed. And so typically what will make me choose a weight. It's like, I have to do a weight that's so light that I could. really easily move through 20, but it's not my legs that have given out by that. Totally. Now, there are like actual differences between them, and the main ones, the big,

glaring differences between them is the strength that you gain in each of those rep ranges is pretty specific to the way that you train. In other words, if I'm focused on low reps, I build maximal strength better. Okay. So my strength is going to reflect the way that I train. I can lift something really heavy for a few reps. This is why powerlifters train this way. So why power lifters don't train in high reps. Even though they both build muscle, power lifter goes in competition,

trying to lift as much weight as it can for one rep. So they're going to train in this particular way. Well, what does higher reps do then? Well, it builds more strength endurance. So still strength, but you have more strength endurance, which is still in the strength categories. We're not talking about like the cardio endurance necessarily,

but it does build more strength endurance than maximal strength, like the low reps. This is something, too, like I tend to lean more towards the low reps, that if I get into the higher reps, like especially grip. So everybody likes the pump, but for me, it was always like a bit of a detriment. Where, you know, I would hit a certain point where I would, I'm gripping and I'm doing low reps, but fatigue was definitely a limiting factor. And I would, you know, inevitably my grip would fail.

And so to work on that and then really, like, work my way through the pump and work through that endurance of it really helped a lot. Yeah. Here's another thing, too, that a lot of people don't realize until they start training both in phases. Low reps are easier to recover from. They just are. It's just not as much damage on the body.

And that's because the formula for volume is sets times reps times weight. So although you're lifting more weight, the reps you're doing is so low, the damage isn't as much. And look, we know this. I can do a really intense set of barbell squats for five reps. I can do three sets of five reps real intense. Three sets of 20 reps real intense. The 20 reps sets of squats are going to fry me.

Even if I had the stamina to handle it, they're just going to fry my body. So funny, like, I agree on, from a muscle standpoint, from a joint and ligament standpoint, I'm so glad you're going to this. The opposite is true for me. So, like, high reps,

so much easier for me to overreach and overtrain my muscles. Yes. Low reps, if I lean in that direction, And you start getting joint problems. Then my joints and ligaments start talking. Yes, that's where the aches and pains come from. Where when I stay in the high rep range, I don't tend to have that as much.

I tend to deal with more, but I'm more likely to feel over, you know, doms, right, to kick in way more. Yeah, that kind of fatigue. Yes. Yeah. And so here's what we're going with this. They're both so valuable that you really should do both of them. But here's what's important. This is where I want to spend some time communicating this.

Earlier Adam said he used to train it away where he kind of made. mixed everything up all the time. And there's not nothing necessarily wrong with that, but you're better off focusing on one for a phase and then moving to the other one for a phase. Why it's a totally different feel and mentality. Difficult to determine improvement, too. Yes.

You know, it's like you become a master of none at that point. Like, we're not really being able to gauge, like, okay, well, am I getting more weight to this lift? Am I improving rep-wise? Like, you don't know. Well, that's where that I think matters the most because is there something wrong with, say, me training that way right now? And I would say, no, there's nothing wrong with me train that way. So long as I don't have like goals that I'm trying to achieve, meaning I'm content with my fitness level.

I'm not really trying to get that much stronger. I'm not trying to change aesthetically because that's where the programming really starts to matter and dictate. And so I always, whenever, when someone tells me that they train like that, and they love that. Oh, I just, you know, I mix it up and I do all these things. It's like, cool. If you're happy with...

Stay in shape. Yeah, if you're happy with your fitness level, both aesthetically, performance, everything like that, and you enjoy that and you like, go for it. But if you tell me you have goals and you're, I'm trying to get stronger, I want to lean down 5% body fat or I want to build five pounds of muscle, well, then that's where that's not going to serve you.

Yeah, so what I, so, you know, and I'm going to speak from a trainer perspective, when I would train clients, when we were doing low wraps, the focus was on teaching them and coaching them on how to feel the movement or how to master the movement and the technique and the skill of the movement. I was not having my clients do sets of five reps

and telling them to feel their pecks or to feel their lats. Totally different. Or to feel their glutes. It was, we're going to have really good, biomechanically advantageous form. We're going to maximize your technique and your drive. And I really don't care.

where you feel that so long as we're having good for me, not hurting yourself. Now, when I go to higher reps, this is when I'd want them to feel things. Like, how am I going higher reps on the bench press with the client? You squeeze the muscles to that. That's right. I'm like, here, this is the movement in the pecks.

Here's how you bring your elbows. I want you to focus on feeling it in the pecks. Or we're doing squats. Like, here's how you squeeze your quads. Or let's say, Romanian deadlifts. You're going to feel your hamstrings. So it's a totally different feel, both of which need to be trained.

So, you know, I've been working out long enough to when I know when I'm going to go do a set of heavy dead lifts or heavy squats or heavy bench presses, I know I'm not trying to feel the muscle. I've done this long enough. I know the mentality, the technique, and the form, and how I'm lifting the weight. When I'm going with the higher reps,

I also know it's a completely different mentality. And if I'm mixing them up all the time every week, which a lot of people do, they never really get good at either one. Yeah, and from a performance perspective, like just looking at it, like I would look at building a, developing a skill. Like, fatigue is your enemy.

And so that's why, too, like the low rep model, you know, these are really demanding, like, the compound list. If I'm, like, focusing on just loading the weight as much as my ability allows, I don't want to involve fatigue by, you know, before that I did this exercise. That now I have to carry in this muscle fatigue that I have to account for where, you know, I'm not building these, these perfect patterns, you know, where I'm, my body's responding the way I want it to. I'm just kind of convoluting everything. It's hard, too, to tell what's really working well for you, what works well for you like. Because there's, we're all individuals, right? And all of us have shared our own personal attorneys of, you know,

certain rep ranges, certain exercises, certain rest periods, tend to lend themselves well with that client. Like, I've had certain clients that just respond better with certain modalities. And if you're doing what I was doing, we're just kind of throwing the whole kitchen sink at your body all the time, it's hard to tease out and be like, you know, what's working the best or at all. Yeah.

And why is that important to know? Well, I'll do more of what's working the best and less of what's not doing. 100%. Otherwise, you don't figure that out. That's right.

One of the hacks that I had with clients, and I'm just going to give it general, right? It's very different from person to person. But later in my career, I really figured this out. And it was such a hack. Because what it resulted in was clients that were less fatigued

that actually built more muscle and got results, better results. And here's what it looked like. When I would first get a client, barring any major issue, initially, my goal was to get them to do correctional exercise so they can move properly. It's always the initial goal. Then I tried to get them to be able to perform these basic compound lifts really well.

Once they felt comfortable with that, which could take anywhere between a month to six months or a year, okay, depending on the person. Once I got to that point, low rep training with my clients almost always worked better. Now, it doesn't mean I stayed there all the time. I would move them out and do different things, but it just was less damaging and demanding on their bodies. They weren't so strong that we were, you know, risking injury on their joints. You know, this was like Mrs. Johnson deadlifting 135, you know, Mr. Smith, who's pulling 225 off the floor. But man, they would leave, not feel fatigued, build muscle great. When I would have them do the higher rep stuff, it was like, man, you better have good sleep. Your diet better be good. And it's going

to fatigue the crap out of you. And it just, the cumulative stress on their bodies was always harder to manage than the lower rep stuff. So a lot of my clients, I trained them like this. and I'd move out of it to keep them, you know, the body's fresh, but this is where they got the best result. This is why MAPS Anabolic started with phase one. Yeah, do you think that's because it's sending a louder signal with just less volume or just overall stress? Oh, yeah, like you take somebody.

Because you're like, to your point, like Ms. Johnson. Yeah. You know, she does three sets of five, you know, three sets of five on deadlist for a hundred, 145 pounds, 135 pounds, whatever, versus her doing, you know, three sets of 50. at like 90s or 60 or something like that. It's just she's going to get as much. She's telling her body she needs as much,

if not more muscle to move that really, really heavy weight than what she needs to move. And it's not, it's not a bunch of fatiguing work. You know, Mrs. Johnson, you know, doesn't get the best sleep. She's got a job. She's got to take care of her kids.

So this was like a, this was what I played with quite a bit. In fact, sometimes when my clients would come in and they were really fatigued, we would do sets of singles and doubles at a moderate, intensity. I would just have them practice the lift. And it was funny, I'd have to convince them

in the beginning to be like, am I really doing anything? Like, I feel like we're not lifting much. And then they'd come back to next week and we'd add 10 pounds of the bar. And I'd say, look, he just got stronger. And it just was less damaging. Now, when my client started getting really strong, which I didn't have a lot of clients that got to that place, like Doug's a good example. He started getting really, really strong. Well, we got to, we're not going to play with the singles and doubles all the time. He's pulling 400 pounds at 165 pounds. Now we're looking at risk of injury. So now we're going to play with some other things. But just something to consider.

But I think the important thing to understand with this is do both, do them in phases. Stick to one for like three or four weeks. Have fun with it. Learn how to train that way. Then move into the next one for four weeks. It's one of the best things you could do to get perpetual progress. Now, when somebody is looking for body composition change, my favorite thing to tell that person regarding this conversation, is the best thing you could possibly do is the thing you're not doing.

Of course. Like one of my go-to favorite moves with a client who was looking for aesthetic change was asking them, what do you typically do? Totally. And it doesn't matter what the answer is, whether if it's, you tend to live. I've been doing five-by-five for three years. Yeah, five-by-five. There's awesome.

We're doing high reps. We're super setting. You want to change, we'll change. Yeah. And that with proper eating would send this awesome novel stimulus to the body that would induce muscle. Good example of that is Stan Efforting. So Stan Efforting, a bodybuilder,

powerlifter. At one point, he was known as the strongest bodybuilder that there was. And even though the guy could squat 700 pounds, when you see him on stage, his legs seemed to be lagging a little bit. And so he started training with Flex Wheeler, who was a top bodybuilder in the 90s.

And Flex Wheeler had him doing high rep, leg exercises, 15, 20 reps. And Stan was like, man, it was so hard. and I never trained that way. But his legs, he gained like two inches around his quads from training that. Why his body was so used to, because he was a power lifter,

was so used to training in that way that when he moved the higher reps, boom, he got more muscles. So that novelty effect, I think, is an important thing to communicate. I'm going to switch gears and talk a little bit about a peptide that I just started using

that I've used in the past. It's a mitochondria peptide. In other words, it helps the mitochondria function better. I've talked about MOTC before, which I always love. This one Justin loves too. Loves it. I want it right now. Yeah.

Anytime I've used MOTC, I get more energy, I feel better. I get a little leaner from it. Not a lot, but I definitely notice I get a little leaner. There's another peptide in this category that works differently called SS31. SS31 operates differently than MOTC, so it's totally different. Started SS31, I think I love it. Really? Yeah, dude.

I think I really like it. More than MotsC or like a similar effect? Similar. Similar with the energy, the clarity, the kind of good mood. You know, your mitochondria is operating well. It's like every cell has more energy. So yeah, it's a pretty good one. And you can get it.

For a second there, you weren't able to get it, but now you can. Mechanistically, are they doing the same thing? They're doing something different? Different to the mitochondria. So SS31, I'm reading off the screen here, it targets the inner mitochondrial membrane to repair cellular energy production and reduce oxidative stress. So it helps the mitochondria operate better.

If you look up MOTC, Doug. I feel like that's the same thing. No, it's different. So this targets the inner membrane of the mitochondria to do what it does. MOTC regulates cellular metabolism, insulin sensitivity, and energy homeostasis. But how does it work?

It activates AMPK pathway, which acts as a cell's master energy regulator. Here's what a lot of people do with the mitochondria ones. is they'll go one and then they'll do the other one. So they'll do like a cycle of one, a cycle of another one. And what's cool about these... It's good to kind of cycle off and then, yeah.

Well, what's cool about them is once it kind of repairs what it needs to do, it's not like you got to stay on it. Then you're good. So it's like one of those ones you can do like once a year. Again, we don't like to do this, but I know in combination with red light therapy. Oh, yeah. It's like awesome. It's awesome.

It's awesome. It's awesome. It's awesome. It's awesome. It's, it's, it enhances. Yeah. And our partners at nphorones.com, they're able to offer every peptide that is available from an FDA compounded pharmacy. So it's like all the good ones.

Speaking of that, is BPC available, not available? Okay, it is back. Yeah, BPC 157 is available again. So you can get them, get it off there. And you're, I want to ask you, Adam, you're microdosing to Zepetide. I have been now for... So you're taking like one-fifth of a normal dose of a starting dose. else.

Yeah, so I started, I started off at five units, and then I went to 10 units. Actually, I started off, they started me off at 1.25 or 15, or I mean, excuse me, 12.5 or 15 units. I'm thinking about the needle. It's at one, right? So they started me off a little bit higher. It was too much. I noticed it suppressed my appetite. Because you're not trying to take it for a bunch of weight loss.

No, I really wanted to use it. I told you guys that when, you know, although I, I, I, I, I, I, you know, although I, I, I, the first time I did all this, I had all the terrible side effects of losing tons of muscle and I wanted to see what that all felt like by, you know, treating it like a client would treat it. It was all experimental for me, not trying to like utilize it to its, you know, maxing it out. Now I'm trying to counter it with all your techniques. Yeah, exactly. Now what, but what I did notice during that process was, man, my psoriasis was really good. Now, was it good based off of what some of these, you know, practitioners are talking about because they think that there's some sort of.

Or just that you're a little bit low calorie? Or is it just because I'm super low calorie? I wasn't sure, so I wanted to test that. And I was like, okay, well, what if I took a dose that's low enough that I get some of the inflammation benefits for it, but not so low that I can't eat what I need to. You mean not so high that it messes up your food? Yeah, yeah, yeah, yeah. Yes. So I had, I've been floating around trying to figure out what that number was.

It seems that it's somewhere between the, you know, five units to 10 units, which is like what you said, like a half. or even less than a half of a starting dose. And it is like perfect. I can, I feel the inflammation. I can tell it slows down motility, which has this psychological side of it too for me, which is I,

because it slows down motility, it has changed a lot of night eating behaviors that I've had for a long time. Oh, you're going to feel like you have a brick if you eat much and start to sleep. Yes. Yes. And it only took me a couple of times of testing that. to go like, I don't like that at all.

And so there's been, it just happened last night where I had a good lifting session. I could tell that I was still hungry, my body was wanting to build and eat more. And so, you know, that's normally what I'd be like, oh, I lifted, I moved a lot. I'm lean right now, I could afford some ice cream where I could afford some high calorie meal.

But I know like, oh, like that late at night and something that doesn't easily digest So what did I go get? Rice and ground beef. Oh, yeah. You know, just another, I had a reheated one of the meals that I normally. Another plus side makes you want to eat better. Yes.

So, and so I'm not sure if there's something happening with the GLP1 that is impacting my psorias and inflammation as much. Or is it curbing some of these negative behaviors that I've had before? All I know is I 100% am the inflammation is down big time. I can feel it. and my hands and joints. I can see it in my face. And I'm holding weight. Like I'm not.

Seresis, you can tell. Oh, yeah. Oh, yeah. Yeah, you know, so these are, this is all, so we have friends that work in the space that are doctors that prescribe it, lead researchers. So there are studies that are going on now examining the, the anti-inflammatory and autoimmune, protecting effects of GLPs. Because there's been so much anecdote

where people are like, man, this autoimmune issue that I have. I mean, yeah, I'm on a GLP, I'm losing weight, but this autoimmune issue seems a lot better. Or I have these lower inflammatory markers. And it was hard to separate, like, well, is it the... Yeah. GLP or is it because you're eating less? Because eating a lot of garbage will do that too, right?

We'll make your inflammation go up. Off, but there are a lot of practitioners who've been using off-label, essentially, these compounded, just like from our partners at nphormons.com, right? You get compounded, you know, GLP, so it's not a preloaded pen, which means you can use a tiny dose, you can do a large dose. A lot of these practitioners are, I'm talking to, and they're like, I use them for clients all the time that way.

Like, they don't need to lose weight. Yeah. But they have, you know, this particular autoimmune issue. We microdose it, and it's a lot better. First person I heard talk about that was Dr. Tina when we got on the show. I remember what she said. She used it a lot like that. You know, I have the same skepticism.

around it, like, which one is it that's helping me? Yeah. The thing that I find interesting is that if it's, if it was from low calorie, I would think I would be losing weight, but I'm holding. So it's not so low that you'd lose. Exactly. So it's not so low of calorie that that says, that for sure was probably a factor. I feel like when I took it the first time and it crushed appetite and I was cut.

I mean, I lost 20 plus pounds, like quick. But I'm, I'm holding about the same. I felt like my body released about three to four pounds of water. Initially, the inflammation that I joke about in my face and in my joints, I felt like that went. And then I've just held right there. I mean, I'm just holding it 216 to 218. You guys should see the studies that are being conducted on them right now.

It's wild. They're studying them for autoimmune issues. They're studying them for addiction. Addiction, yeah. That is going to be, that is crazy. Because a lot of people are reporting, and we don't have any studies yet that show that it does this. But this is a lot of anecdote. And the studies are going on right now as we speak.

So who knows? The jury's out. But personally, I've heard, again, these practitioners report back that their patients are coming back and saying, you know what's weird. I know I'm taking this for weight loss, but I don't want to smoke anymore. Yeah. Or I don't want to drink alcohol anymore. Or I don't want to gamble. The impulse is gone.

Bro, I got a buddy. I got a buddy who has a friend, a close friend of his, who took it for gambling. Because he had a gambling issue. Wow. And I'm like, did he notice that he wants to gamble less? And he goes, yeah. I don't know. So it's definitely acting on the reward centers of the brain.

Theoretically, could it affect these things in any way? Yeah, theoretically it could. So really weird. It is weird. I mean, here's a deal. For the weight loss effects alone, I predict two thirds or three quarters of the American population will be on them at some point. You throw an addiction, you know,

Positives? Yeah. Oh my God. Addiction and how many people suffer from autoimmune? A lot. Yeah. A ton. Yeah.

So, yeah. No, I'm pretty fascinated with it. I'm well over a month now. I want to see, I'm like, I got a, I'll look back and see exactly where I'm at. And when I started doing it. But it's been a while now. I'm at least six plus weeks, I think, into it. And I got nothing but positive things.

Speaking of medications and stuff, did you guys see this drug? I don't know if it got past yet. I want to see if it passed the FDA trials, but there's this drug that cuts CPET. So it cuts sleep apnea. So sleep napnea sucks. If you have it, you have to wear a CPAP machine. 44% it cuts these sleeping events or these breathing events,

I should say, by 44% it's a pill. Interesting. It's a pill. So why? Because it treats the neuromuscular. dysfunction that can that can cause snoring. Really? Yes.

So snoring oftentimes, we're like, oh, you're heavy. That's part of it. Your tongue grows. Side effects. Okay. Well, that's, well, I don't know. We don't need to go there yet. I'm like, ooh.

Yeah, yeah. We don't need to go there yet. But we do know that there's some kind of neuromuscular dysfunction that happens with some people. Because some people have sleep, have sleep apnea that are not overweight. They just have it for you're overweight. You're overweight. you're such a dick you're a big old neck dude

damn shots fired it's all right I'm the one that wears a CPAP in here but calm down beak but did you guys holy dang bro

all right did you guys okay so let me ask you guys this do you guys notice that like you don't mess you don't have sleep apnea but do you snore if you drink

oh yeah yeah or I'm really tired if I'm really exhausted or something like that So I periodically will. I always have to ask Katrina because I don't know when I do and she never complains or somebody. A lot of people will say they don't normally snore,

but if they drink, they'll snore. It's a neuromuscular issue that's happening. You know what else can contribute to snoring? This is an anecdote. There's a lot of them. Gluten for some people. So people with gluten intolerances will snore more when they have gluten.

Oh, that's interesting. Because it affects their CNS. Huh. So now, side effects of this pill, who knows? Yeah, that's, I mean, fixes this. Question. I know. Anal leakage and all the other things

that come with it. Like, it's not bleeding in different areas. Dude, those, those. I don't snore anymore, but I have cancer. Those funny commercials, you know, of all the drugs like that. May cause. Bubba, bum, blah, blah.

You get the micro machine guy at the end and wrap off all the side of it. Cool. My rash is gone, but I got 10 of these other things. But I have erectile dysfunction. More women want to talk to me, but it can't do anything about it. Oh, my God. Do you guys know what a Merkin is? I have to talk about this.

A Merkin? Why? That sounds so. Doesn't that sound like from the movie trolls? Is that what that is? No. The bad guys? No.

Merkin. No. I've heard this. Okay. So I, what brings this up was because like, Merkin. Honest, it was like, can we guess.

Courtney was talking to one of her friends was like hairstylists and they're joking because like they're talking about wigs and stuff and all this. And it comes up, she's like, do you know what I'm working? I'm like, no. It's a wig. No. For your peeps. Oh, that's what it is.

That's what it is. I was like, I know I've heard this before. It's not just like a new thing. It's supposed to like stick out of your, out of your, uh. It's like a whole. It goes through there and it's like a little beard, you know, for it. How do you keep it on? Well, and two people, like, so actors and actresses, like, they do this for, like, sex scenes, too, and they put that on it.

So kind of cover up. Okay, so no normal person is like, I'm going to put on my fuse. Yes. Why? I don't know. I don't know that was, like, a desirable thing. Yeah. I mean, guys wear muscle shirts now.

But I don't, I have, to my knowledge. I don't know. I didn't know that women are like, yeah, you know, he's cool. Come on, Doug, pull it up. Yeah. Yeah. My landing work. He's going to make me search for this.

He's already a delay over here. He doesn't want to pull it up. I really don't want to pull it up. I mean, I don't think that's a thing, is it? Is that a thing? You're insecure because you don't have enough? Well, because back in the day again, this is like the syphilis days. Marking trends?

Yeah, like. High fashion? Resurgence in popularity through high fashion pop culture. High fashion. There you go. You guys are, I thought you were the fashion guy. Broad. Yeah, no, I'm not claiming that.

Wait a minute. Public figures like Doja Cat and Julia Fox. I don't know who they are, but they're famous. rappers. Oh, yeah. They bring back the 1970s full bush aesthetic.

So what I don't understand is why don't just grow it? They don't know. Yeah, why don't just grow it? Maybe, I don't know. Maybe they went too hard

and then lasered it at some point. Now they're like, oh no, they're right again. Yeah, they probably lasered it off, dude. What the fuck?

Yeah, why not, why not, why not just go? Listen, I'm, this is back to the the be jasmine. I don't think there's a single Sicilian that needs

to wear a murk that's like it. We don't need to, we don't need those fat boys. I just thought it's fun. I was like, of course, you know, they make wigs, but I'm like, I didn't know they made wigs for that. Ew. Dating back to the 14 and 1500s, they were originally used historically by sex workers to mask the physical effects of sexually transmitted infections.

Just hide it. You got a bunch of crabs like that. You know, it's funny when you see like these new people that do it as a trend right now, they don't know the origin of it. You know what I'm saying? Hey, why are you wearing that? What's going on? So you must tape it on. It's got to have like sticky tape on it.

Yeah, or it's... Or just sitting in the underwear. You know, we should... It's probably just sitting in the underwear. You know, we should do? We should buy them. Like a Velcro? We should buy them in a different hair color.

And see, whatever I see? I'll wear a red one. I just don't... I just don't get why not just grow it out. Doug, find me an Irish Merkin, please. Does the carpet mash the drakes, you know, kind of a thing? Wow, bro. You could also wear that as a goatee, though, by the way.

Yeah, yeah. The murky... Downstairs or upstairs. It's... Just don't switch them up. It's versatile. Just don't put the wrong ones to the wrong place. Yeah.

Hey, like my new beard? Yeah. That's my murkish. I don't like it. Oh, gross. Yeah, so, goodness. All right. I thought that was interesting.

All right. This total good segue, because now I want everything filtered. Did you guys read the story, the study on HEPA air filters? Did not. Do you guys read this? Have you been seen this, Doug? I'm surprised you have it. What are HEPA air filters?

So air filters that use a HEPA like purifier. So this is like one of the best. like air filters to clean out the air. So we have the big one in here. The ones we have in our homes, because we all have the same ones. They are very, very good at purifying the air. They are the micro level, yeah.

Check this out. Trip off this. This was a study. Adults age 40 and older performed 12% faster on a test of executive function after using a HEPA air filter in their home for one month.

Wow. 30 days. Wow. 30 days. Isn't that wild? Geez. Imagine what could possibly like what would be for a year.

Dust and... They're the particulate matter for the air. And by the way, microplastics. Microplastics. There's a lot of them we breathe in. Jeez. Isn't that crazy? Wow.

Do you know that in some cases indoor air pollution is worse than outdoor? Well, that makes sense because you're locked or you're closed. You're in a box. Yeah, yeah. Isn't that crazy?

Trapped in there. So I wonder if like how much of our like degenerative diseases, like dementia and stuff might be connected to some of those things. 12% in a month. There's not a supplement that would do that.

That's crazy, dude. Isn't that amazing? That's interesting. Do you guys have air filters in every room at home? No. Not every room? Two rooms, yeah. I want another one.

We have them in every single room. You do. Remember we moved out of that, the old place? Oh, yeah, yeah. And so I got really like, you're able to not. You didn't have to burn anything? Like, it didn't transfer with you?

No, we threw so many things. We bought all new stuff. Oh, my God. Do you. But I put filters in every bedroom. And, yeah, so good. I'm glad I did. Wow.

That's pretty wild, actually. Makes a big impact. I wonder how, like, the biggest offenders. I know those, like, Glade plug-ins are bad, right? Those are really bad. You don't use those anymore. No, I don't do it anymore. I used to.

I used to love those. That's such a thing. You were destructive chemicals for a ground. It was like my, I had. What was your scent? Vanilla. Yeah. Oh, vanilla.

I'm a big vanilla guy. Yeah, me too. Yeah. I like that, too. That takes me back. at high school, though. I'm right. I told you guys that.

My high school. No. I don't know. Jesus, guy. Just, I'm sorry. I'm sorry.

I mean. Sorry. I assume. I assumed. He was in high school, dude. First of all. Second.

You didn't go to strip code high school, dude. No. It's like my first kiss, dog. Come on. It's like, where were you in a school? Yeah.

What were you doing in high school guy? I worked construction. Yeah. Yeah. I'm over here, I'm over here, I'm over here. That's all I'm doing.

That's all I'm doing. That's true. This guy's over here, drugs and strippers, dude. Calm down, dude. I was crazy at all, dude. That's the whole reason. Calm down, aerosters. I just assumed you were, that's all.

He was just testing you. Yeah. Right, right? Oh, shut up. Hey, did you hear about the otter attack, Justin? You were saying... Where? Okay, so...

No, it's not Santa Cruz, but you were saying earlier... Yeah, we have a local, like, famous otter that it's off of Westclift. What? Because it's like, this is where it lives. I don't know this about otters. The territorial. I love otters. They're so cute.

They look like little puppies in the water. It's one of my favorite animals. They are super cute. They're vicious. Yeah. So it would swim up to surfers and bite them. And it was funny. It was like.

Otter 841. That's his name. Wow. Yeah. It became like people wear shirts like with the otter. No way. Yeah. He's like a mascot of Santa Cruz.

It's funny. I like the name, 841. Is that the zip coat or something? something? No, they tag them. Oh. They tag them. So check this out. A veteran open water swim instructor from Reno, so Lynette Belleen,

38 stitches and intensive medical treatment. 38 stitches? After being aggressively attacked by a river otter. While swimming along the east shore of Lake Tahoe. Wow. Like, wow, that's vicious. They're not even that big. I didn't think they...

They could get big. Otters? I thought it was just like little bites. I didn't think... They could get decent size, I think. Dude, I thought they were the sweetest animals ever. How heavy can they? get, Doug? Yeah, how big can an otter get? Because that's like a, it's like a river dog.

I feel like they can get pretty heavy. No. No, dude. They're 35 to 54 inches long. 11 to 35 pounds. I would have guessed 80 to 90 pounds at least. Oh wow. Good Lord. Yeah, yeah. 90 pound yeah. No, I thought so. They look, they look fat to me. The river ones. Yeah. No, they're well, I guess. Maybe the river ones are meaner. I don't know. Hmm. Hey, look those little teeth. Oh, yeah. Is there a difference between the, the river and ocean ones size wise? I don't know. But you know what's funny? They're cute because they're furry.

Maybe that's why. I would not think they're cute. Totally. How bigger the ocean one. They call a sea otter, yeah. 35 to 60 pounds. Oh, God. Big difference.

That's a southern sea. That's the ocean ones, dude. How can we know so much about animals sometimes? Oh, is it the animal shows, your son watches? Is that what it is? No, I just thought. Every once in a while you throw out like a fact about animals, and I'm always like, how did he know?

90 pounds. I mean, I was wrong on the river. I didn't know. I just assumed that they were like the same size. I didn't know that they were that dramatically different. Like half the size. Yeah. Yeah.

Wow. I didn't tell you guys about speaking of kids. My daughter, my three-year-old daughter. Mm-hmm. She, uh, we go to the pool at the gym we go to. And she got her a bikini finally. And she was so excited. She calls it a boob mask.

The top. Look, I have a boob mask. Oh, my gosh. I look like mom. It works. Yeah. You're like, yeah. I guess you got a business.

Speaking of that, we're at, we're at this interesting crossroad or phase, I guess, with Max. You know, he's at that age now where he's, he's getting too old to like, he's been so comfortable with mom, like, you know, grabbing her boobs. Oh, yeah. Like, you know. He does the same thing. Yeah. See, my son does that too. Yeah.

Yeah. And then Katrina's like trying to, like, hey, you can't do that. Why? I don't know. Why can't I do that? They're so soft. They're so comfortable. Yeah.

He's all dad does it. Yeah. Yeah. You know? Or should we get out of the hot tub and he'll like stick his face between her butt cheeks and like try and blow? Oh my God, bro. Listen, can I tell you something right now? I feel so much better now. I thought my son had a problem. I was like, man, they don't know any different. I was like, my poor kid is bad like I was. So it's, it is normal. Yeah, yeah, yeah. Unless our kids are sticking up. Yeah, yeah, I don't know. Max is do it.

And maybe that's the thing I have to be careful. Like I've, like, we've, and I've also started to go like, hmm, is this is probably where I'm. need to stop doing this too where it's just like you know him and I swim naked in the pool it's our pool you know what that's different I feel like that's different too but I've told me that but I mean I think we've just been so comfortable with our bodies open there's no there's my son does the same thing he grabs my wife's boobs yeah you know we'll do the same thing with the butt yeah she gets really she gets really mad yeah so she's like those are private areas you can't do that katrina's at and he giggles and thinks it's funny yeah and it doesn't help that I laugh you know on the background because what he first does it can make me laugh too we're trying to we're trying to transition out of that

right now and like he needs to know and you know he's he's rubbing up against katrina and he can't control his body yet so he doesn't know and he doesn't know what's going on and so and so she's like okay we need we need to learn to have a little bit of our this would be great to remind him when he's a teenager boy yeah he's all weird yeah used to grab your mom's boobs all the time remember that remember but his girlfriend's over i mean it's it's there's there's parts i think that are really cute so i'll come in um because this is like the new talking point and like he's learning that And I told you, he likes to sleep naked, right? Yeah.

So if I come in and, like, there'll be times where I, you know, I get in late or, you know, I was doing something I had said good night to him. And so I'll come in after Katrina's already tucked him in, lights are out. So like that and also come in and kiss him good night and stuff of that. Sometimes I'll lay there for a little bit. And remember the first time it happened, I didn't know what was going on. So I obviously know what's going on now, but I would go in and, you know, it's pitch black. And I'm trying to find my way into his bed. And I don't normally crawl in and lay next to him.

just kind of rub his head and kiss him, good night or like that. And the first time it's happening, like, all of a sudden he pops up, it gets up. And I mean, he's like, in the coverage, he's moving around. I'm like, what is he doing? And I realize that he's putting his underwear back on. Oh, so he's feeling a little more conscious. Yeah, yeah. Well, he knows that, well, he's been told that, like, hey, when you're laying in bed next to mommy and daddy, like, you're okay.

Because he's been told he can sleep naked. He didn't want to sleep naked. If he wants to sleep naked. But she's like, yeah, but then he crawls in next to me and he's naked and his thing gets all hard. And she's like, come on. So she's like, she's like. I was like, well, then just tell him when he's laying. Boy, these kids are going to listen to these episodes.

Oh, my God. Oh, they won't care. By the time, by the time, they finally, you know what? Our kids are going to care is when they're 30-something. Yeah, yeah. So, but anyway, so she's coached him on, like, you know, you can sleep naked when you're by yourself, but when you're with mommy and daddy, you put your underwear on. So, but I didn't know that what was going on?

I'm like, what are you doing, buddy? He's like, oh, I'm putting my underwear. And I'm like, oh, okay. I think it's hilarious. I can never, I can never sleep naked because always the thought of my head, is if I have to jump out of bed to, like, defend my family, I'm naked. Oh, I feel like that's one of the best defenses. It's scarier for somebody.

I feel like if I come running out, ass naked with my gun, you are more scared than if... Yeah, I feel like that's way scarier. This guy's crazy. You didn't even put on shorts. I feel like that's it. I just don't want to be grabbed. Or you go like you're going to grab them.

You don't even need a gun. Yeah, yeah. Yeah, yeah. Glad you're here. Jump on you. That would be the best way. Yeah. You didn't even have to knock, dude.

Why'd you break this? Wasn't there a guy? Wasn't there a dude? I think I read this a long time of this article where someone broke into his house and the dude tied him up and then like abused him the whole time. No way. Yeah, dude. Like, yes.

I think this is true. It was like, yeah, do you remember that just? So we were in high school. There was a guy we used to terrorize that what we called Under underwear Anderson. And it's because he used to. We used to like, we used to like toilet paper of the house and be like kids shit, right? Oh, older guy. Yeah, older guy.

And well, I mean, he was probably our age, my age, you know what I'm saying? And he used to come out and chase us in his underwear. You know what I'm saying? And so we were all scared to death of them. Underwear. Yeah. Underwear and Anderson was. Listen, oh, here it is, dude.

I told you. Look at this. A local shop. So this is Orange, of course, Orange County, Florida. A local shopkeeper and his brother caught two individuals attempting to burglarize their commercial property. Rather than contenting law enforcement, the store owners took matters and owned his hands. Held them at gunpoint, forced relocation. So they moved in the back bathroom.

Then they were ordered stripped naked and were severely beaten. Wow. Yeah. When the intruders were arrested for the break and the shop owner was also arrested and faced charges of assault, battery with a deadly weapon, torture, and sexual battery. Wow. But you know what? They're never going to break into a house. I guarantee you don't turn.

They're an electric fence. Change their life. They'll never do that again. No. You never know. It's like that scene from a... Spread the word. What was that?

Pulp fiction? It's just like Pulp fiction. I feel like, I feel like you, you know, that's the F-round and find out. I feel like you do something like that, that, you know, I don't know, I feel like that that should be, that's part of the gamble. Your little heist and goes plan. Yeah, I feel like, that goes down that way. It's like, I mean, obviously you can't kill them and like, what does torture mean? Does torture just mean like they, you know, they handcuffed him, stripped him down, whipped him a little bit?

Like, that's, you deserve that, bro. You come in, you come in, try to rob me. Like, you're just getting a little naked ass whipping is like, that's a luck. You're lucky. You're lucky I didn't shoot you did. It's like a gift. Or you give them an option. Listen, either call the police

or I whip you around a little bit. What do you want to do? Or I'm going to do some things. Let me call my friend. I don't know. What kind of things? Let me call my friend who shows up with the mask. Yikes.

Anyway, so I want to talk about Manuka honey, the company worked with Manukora. Such a good transition. Yeah. They're going to love it. They're going to love that. Strip them naked, throw some honey on them.

You know what I'm saying? Okay. Leave him out in the woods. Get the pet bear to finish months. Actually, I was going to ask you something about Monacoor because, so yesterday I asked you about the stack for me for the things. It was that. It was.

That's the one I forgot. I knew it. I knew it. We were all trying to think of that. I got to get critchering to credit because she actually remembered. So it was funny. So I, so yesterday. It's antiviral.

Yeah. So the audience knows, because we're like talking in code here. Yesterday. So my son got sick. He didn't go to school. and I was telling Sal, I'm like, man, you recently talked about one of our sponsors, and it's like benefits for like not getting sick or something. I couldn't remember what he had said.

And I'm like, so I said, man, I should really add that to my stack. And I'm like, so I went through the list of things like stack the vitamin D, the zinc, the Genesia or, yeah, the elderberry. No, it was zinc, elderberry. It was, what was the other one I told? Oh, Phimicin Alpha. Yes, time it's an alpha. So that's a peptide.

And then, NAD and glutathione. Yep. And then the thing that we couldn't remember. And so I did all the stuff. I had contributed. And then what made me remember it was last night. So we have, we have tea like every night. And we had that she had just had this, she had bought this other off brand honey because our guy next door who does the, does the, does his own honey.

It was out. So we just happened to have this random honey that I had on the counter. And so I just used it. And she's like, why are you using that? Why would she use the monochore? because like right now Max is sick and I'm like, that's the thing that's that's what we couldn't figure out.

It was that, right? Yeah, because it's antiviral, anti-bacterial, and especially when you're being exposed, right, before you get sick, use it. Yes. So there's the monster stack for you right there.

So NAD, glutathione, zinc, elderberry, thymicin alpha. Monocor. You want the ultimate defense to getting sick? Well, you haven't gone sick in a while. I mean, knock on wood.

But you've been sick inside this room with us. Max has been sick. Katrina's been sick. I, that. You've been sick? No. Justin never gets sick. You don't get sick either.

Him and Doug don't get sick. You've been sick three times the whole time I've known you. Both my kids have been sick quite a bit. Which is what's interesting about that, I mean, is the two of you are the more cortisol stress junkies of the out of all of us. Maybe we're too relaxed. Yeah. Maybe we need more stress? Maybe.

I'm less stressed than I was. When was the last time you had to test it? Last time Cabral did it, but last time I tested normal. You did that. Yeah. Yeah, wow. What would you attribute that? Because that was something you...

Oh, I worked on that so hard. You did? Yeah. I mean, like, so hard, meaning I slept more. Yeah. I mean, it was... I tried to change some lifestyle things such as beating the clock, you know. Yeah.

Is late more often? No, no. No, no. I'm not late. No, no. I was. No, I was that... No, that's it.

That's a fair assessment. I think it's been a long time since I've seen it. There have been many times before that were like you were scrambling, doing multitasking, coming in. I've been scrambled for a long time. Yeah, you haven't. Which is a good sign. No, you're right. But my stress is way down.

But sleep, I will say. It's actually rare that I get here, because I'm normally one of the first ones here. It's rare I get here and you're not already here. Which was not the case before. Yeah. Yeah, that's true. I've turned a new leaf. Good.

I wonder how much that is playing a factor. The sleep. For me is a big. Oh, the sleep is huge. I got a 60 last night. Oh, no. Yeah, just because I didn't, I didn't go to sleep on time. I didn't go to time.

Well, what were you watching? No, I was trying to get some from my wife all night long. And she, yeah, she was like, and normally she's game always, but she was, she knows that it gives her energy and it puts me to sleep. So, you know, that's how. So like, I need to sleep. Yeah. Let's go. Yeah, I'm like, I need to sleep.

And she's going like. Wait, she turned you down. That never happens. I know. Well, that is because, you know what? I miss my window. So, which I don't like that. No.

I don't like putting me in a window. Yeah. Like, and so she, she's like, you know, hey, let's go. It's like six o'clock. You know, so I'm like, that's too early. I want to relax a little bit. I want to do my thing. And then I will or what I'm like that?

And then because I miss my window, she's like, no, it's going to wake me up. And then all night long I'm trying. And then I can't sleep because I'm like, yeah. Yeah. Yeah. Yeah. So, you know, it's, I don't know about you guys, but that's my, like, you know, she says, no.

And then like, she says no. And then like an hour later, Joe. Just keep wandering. Yeah, yeah. It's like, like, there's something subconscious. I don't think I'm not even like doing it, like trying it just like subconsciously. Like, let me see if I. My wife just, my wife tells me I'm just incestimate.

How you're receiving this? She says I'm incessant. Like, I'll come on to her and then like, it's always at the wrong time. She's like, like, just have told me she has a migraine. 10 minutes later, I'm like, hey, you're in the mood. She's like, I just told you. I don't fix that. Like, I told you.

I told me it don't feel good. You want to feel better. And then I'm just kind of like persistent. It's the sales guy in me. You know what I mean? It makes me good at sales. I think that's what I think. It's hard for me.

You know what I mean? I'm like, well, there's, you know. Circle the wagon. Yeah. It's another objection. It's only been five noes. I got two more to go. Yeah.

I'm getting better though. So that's what happens is that I go to, I go to bed and there's at, you know, at 10 o'clock at night and all night long, I still think I have a chance until three o'clock of the morning. Oh, no. I just, and I realize. Now you're bad? Yeah, I'm mad. Say no to her next time.

Get her back. Dude, that's a good marriage right there. I got a study for you guys on homeschool. Do you guys hear about this? No. So this was a peer-reviewed study that was the first nationwide homeschool achievement study in 15 years. You don't want to know what they found?

From homeschooled kids? What? They score 29 percentile points higher in reading, 25 percent points higher in language, 25 percent points higher in math, 26 percent point higher in social studies, and 27 percent points higher in science. So generally speaking, they perform better. You know what I find so interesting about that is how, how different that is from what I felt like the narrative was.

Yes. Totally. It's so opposite of what I think people thought before. Or is it, Sal, has public education just got that bad? Or is it just a combination of the two? I think it's a common. Like maybe homeschooling isn't that much better. It's just that public schools got so bad.

Here's what I know. Here's what I know. Because now I know, because we homeschooling. and I know enough parents at homeschool now because we homeschool. One thing that always, this is consistent across the board from everybody I've met, it takes them an hour or two hours to do all the school work other day. That's it. Yeah.

So you normally go to school for like seven hours. These kids are done. You don't have to start super early in the morning. No, dude. Like no kid performs awesome like that early. And nobody has as much of a vested insurance as a parent. I look at this great example in front of me of, my son's age and three different approaches to this, right?

So we've got you and Jessica with homeschool. I've got my best friend who's public school and their teachers. And Katrina and I who have Max and Private School. And I would say all of our kids are excelling, but strategically for different reasons, right? Like, your point about homeschooling. Yes, like, so exactly. Like, you've pointed out the benefits of homeschooling so with that.

obviously I've seen what with Max and his school like I'm so impressed with the like I know that I don't have the what Jessica has the disciplines you need if you're going to homeschool oh I could never do it if it was on me oh I know I know there's just so much so much more outside of just parenting instructor yes that that you're you're teaching them and it's not as simple as just you're not teaching them math and education like there's values that his school is teaching him beyond education that I love right and I'm like man I wouldn't even think to do that and it's so cool that the school does that.

Then I see my best friend, whose kids are going to public school, but they're teachers. And so school doesn't end when school ends. Like they spend... They're involved afterwards. They're very... And their kids are wicked smart.

But I also think it's because they don't just... It doesn't end at school when they get home. They're both teachers. So everything is a lesson. And I remember my mom, my mom's like this. If you watch my mom... But she's a teacher. She's a teacher.

So when she doesn't play with my son, she teaches when she... she plays with my son. So like everything is a teaching lesson. And that's if you've ever, if anybody who's been married to or knows a teacher and their family, they have that, especially good ones, right? They have this gift where everything they do is it like every meal, everything. And I feel like homeschool moms have this trait. They start to learn how to do that, how to build a lesson and everything. And the other thing, too, is there's a, I don't, I don't know how you would control for this, but I would imagine that the kind of parents that want to homeschool

are generally more vested than the general, you know, group of parents who sends little kids off to school. In other words, less like disconnected. Yeah, like how much of this percent, you know, 25 percent better at these, you know, categories? Is it that just because the parents are care and they're involved? That's a big factor. Because I wonder if you took the parents whose kids go to school, public school, and then took the ones that actually are involved, would we see the difference? You know what I'm saying? Well, the other thing you could also ask

yourself, you should ask is too, is like, you know, how important is love, right, for a kid, right? In the process of raising. And how much of love is translated as in time for them. Yeah. So in other words,

you homeschooling them. You spend more time with them. You spend way more time with them, which is perceived as more love. You're right. And so is the more love playing a bigger factor in all those categories. There's a downside to it too,

and people don't want to talk about this. But I'll say it as a parent. If I had to homeschool my kids and it was all me, you get no breaks. I mean, I'm not going to lie. Sometimes you send your kid to school and it's good. You like to school.

You get a break. Yeah. You get like a three hour break when they're little, a six hour break when they're older. You get to do other things. That's rough. My wife gets no breaks, except for the ones I come in and step in and give her.

Otherwise, it's all shifting. And then it's hard for you to share that break with her. You know what I'm saying? So no, 100%. I couldn't do it. I couldn't do it. I have so much respect for somebody who does do that or chooses to do that. I think that it's incredible, especially to be good at it, right?

I think it's incredibly challenging. It's, again, what I have, I'm so grateful for that we have is that we can send him to a school that I feel is teaching a lot of things that, one, I want. And then two, I wouldn't even have thought of that I think is so valuable. One of our big motivations for it, well, a couple. One is we want to be able to teach them some of the stuff that we want to teach them that you want to teach them that you want to teach them that you want to teach them that you want to teach them that you don't want them to be taught. That a lot of the especially public schools around here where I'm like, you know what? You don't even find out till after.

That was my biggest consideration. Yeah. It was diving. You drove me out. No, 100%. I've had that talk many times. I said the day they teach something that I don't want my son teaching, I'll pull them out. I have friends who found out after, after the kid learned the whatever they were teaching them.

And it's like, dude. Well, and there was this like idea that they could opt out like, like my kids could just walk out, you know, not have to like, it was like sex education. And that was just like the teacher was literally like, no, you can't leave and you can't like hold on. And, you know, this became. Yeah. And it's like you can't, you can't say that's how the experience is going to be. and then now you're like literally going against what you're telling me is going to happen in the class. I was like, dude, we're out of here.

Yeah, I mean, Katrina and I, we went down to the principal and asked all the questions. Do you teach this? Do you teach this? Do you like, I want to know. Like, I want to know before it happens. Not after the fact because I didn't ask the questions because I want to find all that stuff out. So I agree with you. I think it's not just the stuff that you want them to be taught. It's all the stuff you don't feel your kid needs to be taught, especially at a young age.

Yeah. It's like at one point, you know, he can learn about. Age appropriate. And some of it seems innocuous. Like, I'm not even talking about the controversial stuff necessarily, although that's part of it. Some of it's just like, you don't, I don't think you need to be teaching a third grader that we're destroying the earth. And that, you know, if we don't change directions in 10 years, like, what are you teaching my third big kid who can't have zero control over that to panic and freak out? Fear, fear, fear, fear.

Yeah, and all these animals are extinct and we're killing them all, you know? And the kids in third grade, they're like, what? Yeah. What are we doing? It's like, why do they need to know that? Right. So they can do what? Nothing.

They can't do anything about it. Why are we placing this in their left? Right. And when they'll become a time when they will learn and then we can talk about it, we can discuss that. But at that age, it's like, the worst thing you could do is learn about something extremely stressful that you

have zero ability to influence or control. That's a very, that's not a good place to be for a kid. It's scary. I think a lot of that stuff too is predicated on how a teacher delivers it. Because I think that can play a huge one too. Because you could talk about an animal being extinct. And you can do it in a way that makes people,

you can make the kid feel like, we're killing these things. That's right. There's two different things. Versus like, I just used to be a lot. Exactly. Yeah, there used to be a lot of them. They've died off is one thing.

And being extinct is one thing. Versus saying like, you know, humans are killing it. Like, that's how they present that information has a lot to do with that information too. Typical children's vitamins are basically candy in disguise. Haya is different. It's made with zero sugar, no gummy junk. And it fills the most common gaps in modern. children's diet. So it provides the full body nourishment your kids need. It's non-GMO,

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Go to hiahealth.com slash mind pump. That's h-I-A-health.com slash mind-pump. That link will get you 50% off your first order. This segment of the podcast is brought to you by Mind Pump Fitness Coaching. This is the number one course that teaches trainers and coaches how to build sustainable, six-figure-plus businesses and careers in fitness. Look, it's roundtable-based. So you can hear,

I'm Justin and myself teaching you how to build a better business. Get more leads, close more deals, close bigger deals, and be more effective trainers. By the way, our course is nationally recognized. In fact, it gives you 1.9 CEOs with or for your NASM certification. Find out more at mind pump fitness coaching.com. Our first caller is Mark from Wisconsin. Mark, what's up, dude? What's happening?

Hey, guys. This is cool. Thank you. You got it, man. will help here? Well, I'll keep the intro short. Got into fitness a few years ago, been listening to your show for a couple of years now. I want to thank you very much for your no-nonsense, you know, just delivery on fitness, right? Keep into your core principles, finding unique ways to, you know, continue to just get those across. But I'm a guy that focuses on goals. And I kind I had a weight loss goal when I started. I got there.

Notice I was starting to get a little stronger, which was awesome. And every couple months, I'd have to go to the local gym and pick up a couple more weights, right? Pick up a couple more weights. And I'm an older guy. I'm in my late 40s, but I feel really strong. And I want to set a goal of maybe going like to a potential strongman competition. So I went online and started looking at like some of the categories and things you have to do.

But I just don't know, like, you know, it seems like there's not a great separation of age, weight limit, skill level. And I'm looking for some advice. Like, if that's not the right thing to do, tell me, like, I want to get strong. And I want to have something to look forward to and see if I can compete with other late 40s, gentlemen. All right, good question. So let's back up for a second more. Because I'm reading your email, and it says, essentially, you're, you know, you're going to be. You're talking about needing a new goal.

And it sounds like without a goal, you kind of feel bored or you lack direction. Is that, does that resonate? 100%. I got my personal trainer certificate about two years ago. And I put programming together, would go to the gym all the time. And now, again, life just gets in the way. And when I go outside in my garage and work out, I just don't have the programming set. I'm always doing something a little bit different, not working on progressive overload,

not focusing. I'm just happy that I'm out there and doing something, but I've noticed the strength kind of go away a little bit. So I want to get back. So the root, the root issue, and just correct me if I'm wrong, the root issue is just kind of, you're losing that spark. Yeah. You want to kind reinvigorate that spark. Okay. So there's a couple things here that we want to address with that. Now, one, and I do want to say that having goals is great. I mean, we always encourage people to have goals that's a big part of fitness. But there is a downside to goals, which is that you always need to have a goal in order to find yourself having the motivation to be consistent or to, you know, like I said earlier, to have that spark with fitness. And that can actually be

detrimental. It's, now it's not often something that someone runs into because most people just run into the problem of not being consistent. But when somebody's really consistent, constantly needing a goal, can actually pose a challenge. And what you sometimes find with people is I would have clients that were like this is that they had to sign up for something all the time. Yeah.

This is the only way they could be consistent with the workouts. And what it did for many of them is it just moved them in directions that wasn't really good for their bodies or they would overtrain or burn themselves out because they had to get the next marathon,

the next triathlon, the next whatever. So keep that kind of in mind. So there's nothing wrong with goals. But what we also want to do, and you've been working out for a while now, we're in the same age category, is we want to find workouts that are just fun for the sake of the workout itself. And that's a great place to be. Like if you just enjoy the workout because it's fun, if you enjoy being active because it's fun, you'll never run out of that spark. It'll always be there because the spark really is just that workout itself. It's not that I'm necessarily aiming for something.

It's that I just enjoy doing what I'm doing. And that's a really, really good place to be. Well, we have to talk a little bit about why that is, too, because at some point you reach these goals or you hit peak, right? So, like, one of the things you've been going through is you lost all this great weight. That was a huge goal. You've accomplished that. You know, now let's say you're seeing strength go up.

So now we set this strength goal and strong man. We're probably going to see some strength. But eventually you get to a point where at your late 40s, you're strong as, you know, you're hitting your 90 percentile strength. You got good cardio, like all these things. And so it can get really discouraging when you don't see progress. And part of, you know, like I'm definitely way weaker than 35 year old Adam. I definitely don't look as good as 32.

Like, and so if I'm always drawing back to like if I have to have this competition, I'll look like I'm failing all the time. So if I were to go try and chase something that I've already peaked at, and that's the driving motivator. then it can also work against me as like, well, shit, I remember when I was so much stronger than this. And it's like, so that's part of why that strategy of always having this, like, serious goal. You go towards it can be a failing strategy, especially as we age and we've been doing this for decades. Yeah, there's a psychological phenomenon you'll see with people when they

accomplish a massive goal and then they'll have a period after of what can feel like depression. So I want to be a bestselling author. I get there. The year after that, it's like one of the years of my life type of deal. And so that's just some of the things you might run into. Now, I will say this. You are interested in doing a sport that does have a small but very tight community. So like powerlifting strongman tends to have a really great tight community. And so my recommendation to you, if this is something you're interested in is to find a local

strongman training gym or group if one exists near you, go to. do it and you ask them and say, look, I've never done this before. I'd love to try. What does that look like? Is there something I can sign up for? Or what do you recommend and then become a part of that community and then take it from there? And I think that would be the best strategy moving forward. And I would recommend that to you if you were 26 instead of 46. I would say the same thing. I'd say go find a strong man club. Introduce yourself. And they love that. I mean, you go in there as long as you're serious and you're not, you know, and you're like, hey, look, I want to do this. I want to learn this. Like, what should do, they're typically very welcoming, encouraging, and then you just go from there.

Yeah. I also think, too, like, I mean, it's finding another thing to stimulate to keep the training fresh. There's nothing wrong with that. I think, too, like, so if this is more of a long-term goal, it's like a macro goal, right? And then you have all these micro goals in between. So if Strongman is something that you are really kind of into, there's a lot of unconventional movements.

Love that idea. Within that. Okay. So now we have to break that up. It's like, okay, can I, can I learn, you know, some of these, like, really unique lifts? And can I just start there? And, you know, how do I, how do I approach that and then get good at the skill of each one of those different types of lifts? And I think just like tackling that piece by piece and then really seeing, you know, the result of that and the overall strength that that's going to provide and then bleed into the rest of your training, I think would be rad. And then at that point, you know, you're like wow I've I've accomplished all these new you know sub skills that now I can and like maybe I can you know be in this community and I can compete and I can you know move forward with this and so for me it would be like tackling a program of ours like old-time strength and really kind of breaking it down you know on a micro level of like you know can I can I really sustain and hold this heavy weight overhead you know with one arm and can I control that and and can I own that and

then kind of move and progress with that? Because it's totally different than, you know, going to the gym, just showing up, building muscle. Like, this is really movement focus.

This is really, you know, technical. And I think, like, each one of those is super technical. So if you geek out on that and that interests you, there's a lot of room for that.

I love that. I love that advice that just, and probably will serve you for much longer, right? I mean, you could spend the next five years, working at strong man specific lifts, getting good at a circus press, right?

Getting good at specific movements. And that's kind of how I would go after like our strong man, or I mean our old time strength program is I would look at it as like, here's all these movements. Several of them will be very unfamiliar. I'm going to pick one of them.

I'm really going to hyper focus on to get really good at. Now, obviously you're practicing kind of all of them, but it's like the goal is I'm really going to try and get strong and perfect this movement on this one and just keep cycling through it and probably interrupt those every two to three times you're running that program with either symmetry or our performance programs, address mobility and joint health. And then after you've done it a few times and feel very

proficient at it, then you could also go join a club or sign up for a strong man competition and do that. So that'll probably set that goal out nice and long so you have something to work on for a while and probably a safer, smarter approach towards a goal like that too. I love it. I love Justin's advice. Yeah. Thank you. That's awesome. We'll send old time me over to you, Mark.

Oh, well, thank you guys so much. That'd be great. Yeah, yeah. You got it, man. Give it a shot. Let us know how you like that. Yeah, keep us posted. Love to hear out the journey goes.

Yeah, you can have a good time. I will. Well, thank you guys so much. I appreciate your time. All right, brother. Right on. You guys remember we have Mark when we had Mark Manson on the show a while ago? Yeah.

And his life goal was to be a best-selling author. Yeah, yeah. Writes the subtle art of not giving an F. It crushes. Crushes. And he was depressed for, I think, a year. Right afterwards. Afterwards.

And I've seen that with people with fitness goals. Yeah, you peak. And constantly needing to chase the next goal. And then it stops serving you and starts becoming an issue. And then the people that I know, when I would manage gyms, people that were so consistent, that were in their 60s and 70s even, they didn't really have a specific goal. It was just they loved it. They loved it.

They loved coming in. They loved the way they felt. They loved the workout. They look forward to each one. And it was never an issue of, you know, I got to get this next, like, lose this body fat, build this muscle. It was just, they just enjoyed the process. And when you enjoy the process, forget it. Everything else takes care of itself.

Yeah. Our next callers are Leah and Audrey from Wisconsin. Oh, hey, how are you guys doing? Hey. Nice to meet you guys. How can we help you? Yeah. You got it.

So we want to ask a little bit of, mother-daughter programming question for you guys. So I'm 36. I've been in law enforcement for 15 years. I've trained consistently for about 11, but took a little bit of a break in 2021 after I had sort of a traumatic injury issue happen. And then kind of restarted again last year with Audrey. She's big into wrestling. And I wanted to introduce the weight training aspect of it along with her wrestling training. So I just kind of want to get your advice on what we can be doing together to help her the most with her wrestling. She's going to be a sophomore this year. Last year, she did in, competed in the 107 category. So awesome. Awesome. That's awesome. Yeah. All right. So

there's going to be a bit of a difference between, so are you looking for a workout for both of you or something for your daughter that you could help with? Yeah, no, I think something for both of us. We've been running with MAPS Anabolic for like the last three months. We've been doing like we did the intro portion really nice and slow and study to teach her the foundational like the big three movements. Very nice. We really focus on making sure her body is doing the right mechanics when we're going into squatting and deadlifting in particular just so we're not developing any bad habits.

So we've been we're still phase one of that. But yeah, just kind of looking for something that both of us can do together. I think since I've got a relatively deep. decent history of working out that I can keep up with her to some extent. She can definitely kick my butt in the cardio aspect of things. But yeah. That's awesome. Okay, so it's going to be very different in season versus off season for your daughter. So when she's in season, it's going to be very little strength training. So I'm very familiar with wrestling training and it's brutal. Low volume. There's a lot. So in season, her strength training is going to be minimal,

like very minimal, like maybe three exercises once a week. Like, that's it. Okay. Off season, a traditional strength training program is totally fine. And what does, let me ask you this. What does off season look like for her? Is she doing anything at all for conditioning or what does that look like? Yeah, so right now we have her meeting with a wrestling specific coach once a week. And then her and I are either in the gym resistance training once or twice a week, depending on what our schedule looks like. That's perfect. Oh, yeah. Okay. Off season, it's going to be very basic. strength training for her.

So the most bang for her buck is going to be in getting good at the super basic compound lifts. No, it's not specific, like wrestling specific strength training. That doesn't come into play until, you know, three or four years from now. Right now what we're looking at is building

foundational strength. So things like squats, dead lifts, overhead presses, rows, pull-ups, you know, that kind of stuff. Really good wrestling exercise. Are you familiar with the Zercher, like deadlift, zer squat? Okay.

Really, really good for wrestling because it's, you know, like a Zerter deadlift, for example. The weight is in the crux of your elbows, and it's like you're holding somebody. So it simulates what it would be like to clinch with somebody to do a throw or a takedown. Split stance lower body exercises are also excellent for wrestlers because it's strengthening her leg.

Now, squats are great too, but you also want split dance exercises because when she's doing like a takedown, a single leg, a double leg, she's shooting and it's usually one knee that's forward when she's driving through to do the takedown. And so what you would essentially do in the off season is you would pick two, it would be two full body workouts. It'd be one leg, one push, one pull, maybe a core exercise, and then you're done. One of those workouts should have a split stance. One of them should have like a bilateral. And that's off season. And in season, she's doing like two or three exercises once a week.

And that's it. So right now I'm doing Power Lift 15 with my son. And we're doing it three times a week. And to his point about just doing, you know, focusing on the compound lifts. From what you're talking about, I think, like, what do you guys think about like 15 strong? Yeah. But like split up. So you'd probably do it like three times a week.

Love it. Like the full, you know, five-day cadence. It just because the volume of it, I think, is more appropriate. the focus of it's more specific to those like compound lifts. And then you can get introduction to, you know, are you taking, because it's got, that's got, that's six workouts. So are you, are you pairing two of the workouts? So is it four exercises in her workout?

Are you only doing two workouts, two lifts? I'm only doing two lifts. Okay, so I just want to make sure that's clear so she knows that when we send it to her. So it's like, we'll send 15 strong to you. In there will be six workouts. Basically what Justin's saying is taking. You're doing three of them one week, do the next three the next week. week and so on. Mainly because of the skill of wrestling, I want her to stay specific to that.

You know, when conditioning wise or movement wise, the weight training itself, if you just like stick with those two exercise, but you ramp that intensity up like progressively, I think that'll serve her a lot there. Yeah, the name of the game with a young athlete, especially in a sport like wrestling, is injury prevention and building good stability and strength. And she's especially in season, she's going to be towing the line constantly between overtraining and, you know, what she could tolerate type of deal. And so we want to build resilience in her body in the off season. And in season, we're trying to manage stress quite a bit. So I'm sure you already know this. And this is very, I have teenage kids myself. Like most important

thing is going to be sleep and nutrition for both those things. Those make the biggest difference. but 15 strong is a great program for her to follow. Now, Lee, for you, you're not doing the wrestling in season. So your volume can be higher than hers. You probably do double that. Yeah. So you'd be doing twice as much, essentially, than your daughter with the strength training.

But you'd be there, of course, watching her technique and form and doing all that. Do you have math 15 strong by any chance? No, we don't. Okay, that'll be the program. We'll send you that. Yeah, and we'll do that. That'll be awesome.

And then is there anything specific that I need to be looking for with her just cues that she's over training? Because that's really what I'm worried about come wrestling season. Right now, she's right around 116, 115 for body weight. But when she gets stressed out, she tends to not eat enough. And then she drops right. Decrease in strength, you know, stiffness and tightness and achiness. Theratiness. Yeah, those things are.

So is it okay if I go a little deeper into that while your daughter's year? Okay. So the big thing to consider with a weight class sport like wrestling, and this is just as true for the guys, okay? The body dysmorphia is very high in weight-controlled sports. So constantly cutting and trying to make weight, what you see with young girls is, and you see this common with girls sports anyway, but especially with a weight class sport, is they don't, they lose their period. That's a big sign right there. You lose your period. We're not eating enough and we're over-training.

And it tends to be accepted as like, oh, that's just what happens. But that right there is a big sign. And then also with weight class, and I know coaches hate it when I say this. Yeah, they hate it. They really don't like it. But when I would train young wrestlers, I mean, if they're within five pounds, that's fine. After that, I'm like, you're wrestling in a higher weight class. Yeah.

Because the constant, like. Try to stay at that weight as much as possible. Some of the hardest clients I've ever trained were clients who had, who had, been in a sport for high school and then especially college where they were always fighting to be in a weight class and then they get out of those sports they're trying to live a regular life and their relationship with food and training is so difficult to unwind it's very very difficult to unwind so and another way to say this is that she will do better with uh five to 10 pounds more muscle on her in a higher weight class than she will do cutting eight pounds down to the lower weight class that they

might originally say she's in. And that'll imp- like, and that this will also impede on our ability to build muscle and build strength if we're constantly always trying to cut down to a weight. And so, you know, these coaches sometimes, they want to put a kid like, oh, I need somebody at this weight. So she's close to that. So we're just going to put her there. It's like, I mean, if this was my daughter or son, it would be like, no, we're going to, we're going to build muscle and get strong and do all the things that you're trying to do right now. And kind of where her weight lands, that's where we're going to, that's what class she's going to be in. That's kind of the attitude I would have is in the off-season, you guys build, get strong, do all the things you were

talking about in what you're already kind of doing. And then when season comes in, you know, where you're at. Yeah, wherever she's close to, that's the weight class we're going to. I'm not allowing some coach to tell me like, oh, I want her in this weight class right now. And then all off-season, she's trying to keep her weight close to that and not build when that's what she should be doing right now is building strength and feeding, fueling her body to build strength. then we'll then we'll dictate where she's going to be. And Lee, like coaches are very convincing. And so what they'll, and that's their job.

Like you're a coach, your job's the win. So I get it. But what they're going to say is she's got a lot of talent. If she's this weight class, she could totally dominate. She's got a lot of potential here. And so as a parent, you're like, oh, I don't want to take away from my kids potential success. And so it starts to become compromise. And I'm telling you later on, this can turn into some kind of big issues.

And so the weight class part I'd be very careful with. And so the goal would be make sure my daughter eats, make sure she eats enough protein, make sure she sleeps. Does she feel good? Is she getting stronger? Your mom, you know better than anybody. So you'll be able to know, oh, you know, she's a little irritable. I think she's overdoing it or whatever.

And strength is a great metric. Yeah. Like if she's getting stronger, she's probably doing a lot of things right. If her strength's not going up or it's going backwards, sometimes oftentimes, that means we're doing a few things wrong. And sometimes, oftentimes it means just doing too much. Okay. That sounds great. Yeah. And as far as deadlifting is concerned, we, I started her off on a straight bar and then we moved over to Trap because I noticed that she was struggling a little bit with just the positioning of the bar and feeling with her body. Good call. And now we're back to a

straight bar. Is there a preference versus one or over the other? I love what you did. Typically, with athletes where trap bars kind of where we stay. I think the skill of learning how to do a good deadlift is a great skill for her to have. And I think what you did is perfect. You notice form techniques off. Let's go to a trap bar. Let's get good at it. If she's having good technique in a conventional deadlift, I love that.

But you see it off, then absolutely you're not losing out by going trap. And there's a few ways that measure strength increases. So I'm glad we're going here. One is the obvious. There's weight on the bar that you're adding. the other one is her techniques better. Technique sharper. And I, you know, when I'm training a kid, like technique is everything.

Like I just want to perfect your skill, perfect your skill. That's going to translate better to the sport anyway than just adding weight to the bar. So if she's, you know, if you got weight on the bar, she's doing a straight bar, you notice her techniques a little off, lighten the load. Let's get perfect technique. That's the most, that's going to be the most important thing. You also want to consider, you know, body coordination isn't where. it's going to be eventually. Her body's still changing.

So that's going to change how she moves or how acclimated she is to, you know, doing certain exercises. So technique is going to be paramount. And that'll serve her much better than being like, I think we can add five pounds of the bar. Technique's a little off. But, okay, you're not hurt. We'll just keep going.

Like, yeah, don't go in that direction. Right. Definitely wanting to avoid any injuries long term. Yes, yes. But 15 strong has got a lot of. exercises that I think will translate to her sport. But honestly, here's the thing. You don't need to overthink a lot with a young athlete.

It's like if they get better at certain basic exercises, the carryover is massive. Oh, yeah. It gets much more specific when she's, you know, 18, 19, 20. Now the strength training gets very specific. But at 15, 16, it's just like, let's just get you overall better. In the next year, if you guys just get proficient at the major list, meaning your form looks flawless and you add a couple pounds to the bar on top of that, that's a huge win.

Yep. Yep. Like that's just that that's a good goal. It's like let's get the most beautiful deadlift, the most beautiful squat. And if we can add five or 10 pounds to the bar along the way too, that's an off. This is complimenting her skill. So yeah. Yes.

You're just doing that in building, you know, overall strength and just add, it's going to translate so well. But really the skill is the highest important. Yeah. I'm glad you said that, Justin. Nothing. So she wants to be good at wrestling. Wrestling more is going to do that better than anything.

Strength training is literally supplemental. It's very supplemental. So don't make that the focus. It's not the focus. The focus is not lifting weights. The focus is wrestling. And then how do we support that in the most effective and also gentle way we possibly can't?

So if you feel it's starting to kind of impede on, you know, your performance with wrestling, this is where we kind of talk about it. Yeah. If she's like, hey, I came back from wrestling practice and I was sore from our workout. And it was hard to do wrestling practice. Okay, we got to back off on the string training. Yeah, that's good to know.

And we've been trying to be very listening to our bodies and be intuitive with what's going on. If she's having a really hard time at practice, we back off on the weight training. Or if, you know, training's a little bit hard, then we take a break from that too. I don't overdo it with her at all. And then I can't stress the fueling the body,

fuel that body, give it what it needs. Protein is so important. The challenge with the, teenagers. That is. That's why I'm saying that. Every young athlete I've ever trained, getting them to hit protein consistently is one of the hardest things.

And it is one of the biggest game changers. Yes. Here's the two challenges with teenagers, always. Teenage athletes, go to bed on time. That's a very difficult one. And sleeping in doesn't make up for it. It's better than nothing, but doesn't make up for it. So that's number one.

By the way, teenage girls need about 9 to 10 hours of sleep, especially for training hard, It's like 9 to 10. So go to bed on time, eating breakfast. That's the other challenge. Eating a protein heavy breakfast is very, very challenging. But if you do that, it sets you up. Yep.

So I just want to get it on the record that Parmesan bagel with cream cheese is not a protein breakfast. No, it is not. No, she would probably, you want 30 grams of protein in her breakfast. Yeah. So some kind of meat, chicken. Or something that's easy, like those Greek yogurts that have 20, 30 grams of protein in it. That's a real easy. That's normally where I got to start a lot of my young athletes because maybe they don't have a big appetite or they want something on the go and fast.

And so I love those. What are they? Oikos. I always say the name wrong. Oikos or however the hell you say it. They come in those little things. They're 20 grams of protein in one and they're little. And so they can like shovel those down real quick before they head off to school or do some granola and some berries.

Yeah. And that's a great way. Or double it up if you have enough of an appetite. Now you got 40 grams of protein. Starting your day like that is huge to be. successful with and know that the way protein works is that you could have a really good day on Monday and if two you know a huge day you go over on Monday Tuesday you're low that extra doesn't carry over like carbohydrates and fat that means you missed that's a not successful day and you don't

want to have too many of those not successful days of hitting your protein because it'll impede your pursuit of getting strength getting stronger and building muscle there's two directions here uh I'll highlight for your mom so one is restrict which is going to be very that's the like the natural, easy direction with a weight class sport. The other one, which you can start building now, is I got to get my protein. And one of those will serve her for the rest of her life. The other one will be a challenge for the rest of her life. So hitting protein, if that's the target, that's, number one, that's going to serve.

It's going to make you recover faster, stronger. You're going to get stronger than the other girls. You're going to feel faster. You're going to feel like you've got more gas in the tank. The other one, you might make your weight class, but it's not going to feel as good. And so it starts in the morning. The way I would, I motivated my young athletes to do this, this is this is our competitive edge because this is one of every athletes, young athletes challenge. I guarantee.

Most athletes, though, focus on those athletes. So one of this. So we, like, athletes focus so much on their sports or that. And it's like, listen, if I can get you strength training and I can get you hitting your protein every single day, that is going to give us a massive competitive edge against everybody else because I know that 90% of them won't do those two things. Oh, 100%. I guarantee 100% of them are not eating a protein. So that those two things are a huge lever that we can. pool that I'm here to help you support you through that. And so drill that home. You hit that

protein and take consistently. You compliment the strength training, get good at the technique like we're talking about. And that will give you one of the greatest competitive edge against your peers. I love that. Love that. And we very much went into the whole wrestling journey with the mindset of once we start restricting calories and really focusing on what weight class we're supposed to be in, that's when it's time to pull the plug on wrestling. I was a 15-year-old girl once upon a time. We all think we're fatter than we are. And I'm like, we don't need to add any of that to the equation. Just be strong, be healthy, be happy.

That's all I need you. Yeah. You're doing it right, mom. Yeah, good job. Good job. Awesome. Well, thank you guys. I don't know.

Audrey, do you have anything you want to ask about? I would love updates. So as you get into the season, please keep us informed. We love hearing from our young athletes that we help out. So I would love to hear. For sure. Thank you guys so much for everything we do. We appreciate it.

All right, guys. Thanks. Weight class sport. So, man, I've trained a lot of men. We just helped somebody not that long ago. I've trained a lot of guys. Over the last collar? Not like the last caller, but one of the last batches.

The guy who struggled and we had a 90-day follow-up, remember? And he blew his mind because he was one of those ex-athletes that was forever. I think, was it wrestling? I don't remember what sport it was or running or some sport that kept him dieting his whole life. And he was so afraid to bump his calories. Yeah, yeah. And then we bumped his calories. And he was just leaner, stronger, felt better, everything, you know.

So, no, it's for sure. I tell you what, though, I mean, she, you know, I don't know how long, did she say how long she'd been listening to the show? Because she definitely, great approach. Maps Anabolic, they sent, sound like they stayed in the preface for a very long time. Like she worked on technique. She backed her off dead lifts. She put her a trap barker.

She saw the technique was off, went back, you know, like. I mean, I'll add this because you kind of made this point. Now, this changes as you get to higher levels, you know, get up to college. But in this, at this stage, if you want to have a huge advantage over your peers, you just eat right and go to bed. Eat right. Because nobody else is doing that. Everybody else is staying up late. You're like way advanced.

And somewhat get good at these movements. Yeah. I know. Yeah, you're so much further ahead of your peers. Our next caller is Liz from Utah. Hi, Liz. How are you doing, Liz? Hi.

Great to be on. Thanks for having me. I appreciate it. You got it. How can I help you? Well, I just have a question. I love helping older population, senior citizens get stronger. I help them with their metabolic health, healthy habits, all of that.

Often they are not comfortable with going to the gym or say they don't have time or they have a lot of injuries. So I typically start them just with like walking and band workouts from home. But I also teach aqua fitness at our rec center. and we use dumbbells and, you know, noodles, different forms of exercise there. And I'm wondering if there is a program that I could help with building strength for older people that maybe have injuries or can't get into the weight room. Yeah, good question. So give me a little more detail. When you say older, what is the age range we're looking at?

Oh, typically mid-50s to, I mean, I have a couple ladies in my aquifit class in their 80s. So awesome. Okay, big difference. There's a big difference there. And these are deconditioned kind of beginners. Yes. Okay. So it's going to be very, very basic. We have a program that you can pull from, but even some of the exercises in the program I send you might be inappropriate for like, let's say, some of the 80-year-olds or people who just aren't unable to perform certain movements. But Map Starter would be the program that I would send you that you can pull from. And then really, you really want to scale things back to meet the person where they're at. So I'll give you an example. Okay. So a very basic exercise. I'll give you two examples. One basic exercise is a squat, right? A standing

body weight squat. Oftentimes when I had somebody in advanced age come in to hire me, they could not do a basic body weight squat. And so what I would do is I would take a bench and I'd put some support pads on it. So I'd elevate the bench essentially. and I'd have them sit down slowly and stand up. And so that was the regression for a squat. And then as they got better with that, I would remove a pad so the squat was a bit lower. And I'd wait until they could get like 10 good ones. And then I'd lower it again until they could sit all the way down on a bench

and stand up with control. Another example is like a very basic exercise like an overhead press. Oftentimes my advanced age clients couldn't even fully extend their arm. So without weight, they just couldn't get a full extension. Their arm would stay bent or they'd have to, lean back or do something like that. And so what I would do is I would have them hold on to my fingers. I'd have them push up as high as they could.

Then I'd pull their arms up to the full extension. I'd put them in good position. And then I'd say, try and hold your arms here. I'd take my fingers away and have them do an isometric at the top. And so this is where your mindset needs to be with modifying movements for people so that they can progress in an appropriate way. I would say teaching a class setting to advance age has to be the most difficult thing to do. Class settings are already tough to try and appeal to 10 or 20 people that are all uniquely different and have different capabilities.

But if I'm dealing with at least 20-year-olds to 40-year-olds that can do a lot of basic movements, you can probably put together. But to Sal's point right now, like, you could have some great. exercises I put together, but then they're totally inappropriate to an 80-year-old to possibly do. And I would say that most of the people are probably like 50 to mid-60s. They're just a couple older ones. But the nice thing about working out in the water is I have ladies that come with a walker, you know, can hardly walk. But once they get in the water, they do fine.

And that's one thing I love about Aqua is they can go at their own pace and they can adjust things. And so I teach pretty intermediate and we do lots of weights and reps, but I just wondered, like, as far as an aqua class, I teach how to activate muscle protein synthesis through nutrition three times a day. So I'm actually seeing muscle mass or skeletal muscle go up every week just through nutrition, but I want to accelerate that with exercise. So as far as like working out in the water, would you say that that's doable to increase muscle strength? Absolutely. So isometrics are great in the water with older populations. And so what they would do, like an example would be you're standing,

maybe supporting yourself at the side of the pool. You lift one leg up straight as high as you can and then hold it. And so there's a lot of these isometrics you can do in the pool. Because the pool provides buoyancy, they can get themselves in a position and then hold for an isometric. And isometrics are great for building strength and muscle, especially in people who need to regress to that particular level. So think of that, like what position,

going to get this person in, that they can hold in the pool because the pool allows them to do it for like 15 to 30 seconds. Okay. And as far as progressing, you know, when I follow your programs, we typically progress in weight to get stronger. But in the pool, when we don't have a lot of options of increasing weight, would you just say more reps? Would that be the best route to go? More reps, more time, increased tension. More velocity. Yeah. And then here's the other thing. Do you offer one-on-one to any of them if they want it?

I haven't. Most of my clients that I coach are over phone and Zoom, so I'm not in the gym with them personally unless I'm teaching a class. Okay. Because that would be another thing, would be to offer one-on-one with the people that need it. Yeah. Okay. And what about for someone like myself? I mean, I've been very consistent in the gym for about four years, really increased muscle strength. But it seems like over the past year, like I'm just kind of really, in the thick of perimenopause, all my joints, hurt. It seems like I'm nursing a lot of injuries, shoulder, hip, knee. And so I don't feel like I am progressing so well in the gym. Would something working more in the water with it being better on joints, do you think I would see results in the water? Because right now I teach on the side of the pool, but if I myself got in and really worked on weights and exercises in the water, do you feel like someone that's maybe not

a beginner would see results? I don't think that would be your workout. No. Although that wouldn't hurt you to do that in addition to what you're doing. I think getting in the water, the benefit of that would be, it would be, make you a better coach because you're in the water and you are feeling the water. And so it allows you to adjust technique a little bit better. But I don't know what the recommendation would be for you without knowing what your workout looks like right now and what your nutrition looks like right now. And we can go into that if you want.

Oh, if you have time. I typically, I love to follow like you're anabolic and aesthetic. I've been kind of playing around with the kettle ball workout. And I feel like my biggest problem is I probably don't warm up or I have an hour in the morning, hour and a half to get in and get. And some of those are longer. And so I probably don't prep enough. And so I probably trying to lift too heavy without warming up.

Yeah, so typically when I'm, so if I'm looking at an avatar that you kind of fit, right? So you're working fitness. You've probably been doing it a while. And now you're starting to notice a lot of aches and pains. And also based off of the program, one of the programs that you mentioned, which is MAP's aesthetic, I can pretty much, I think I can confidently guess that you're overdoing it. You're probably doing too much volume and you're training. I don't think it's an issue of warm up.

I think you're probably doing too much. And so the cumulative stress is now turning into lots of aches and pains. So like Maps aesthetic for sure is too much volume for probably 99% of people who listen to our show or just people who work out in general. MAPs Anabolic is not bad, but phase three can get really high with the volume. So scale the, if you're feeling pain, scale the volume down. Maps 15 performance is what I put her on. Yeah. Map 15 performance would be a great, it would reduce volume, address, you know, unilateral multi-planter type movements, which would benefit joint health.

And I think that would be a great, a great program for you to follow and see how you feel from that. We'll send that to you if you don't have it. Oh, that's awesome. I haven't tried any of the 15. I always feel like that would be too short. All of our fitness people think that. And then we get them on it.

And they go, yeah, strong. I like that too because we need to, yeah, really focus on movement in different planes of motion, too. The programs you had mentioned are very, you know, sagittal plane, focused only. So to get that variation is going to help a lot to complement that strength stability that are in the joints. Yeah. I love 15 performance for you. It would be perfect. Okay. All right. I was thinking maybe I needed to spend more time like priming or, you know, like those kind of things, but you think just cutting it down. That won't hurt. So it's great. So it's great. If we're setting you

up with 15 performance and you're used to running an anabolic or aesthetic, it's going to give you more, way more time because you don't need, now you have all this extra time. So if you do anything more, apply that to mobility and priming. So spend, spend time doing some 9090s and do some thread the needles and wall circle. Like do do some of these movements to benefit your hips and your shoulders in, in conjunction with the two exercises from 15 performance. So that would be wonderful. So in a perfect world, you follow the weight training from 15 performance.

And then absolutely with your more, with your free time that you have, because of the programs a lot shorter, use that and apply that to hip and shoulder mobility, thoracic mobility, and do that every day with it. It would be awesome. Okay. Perfect. I spent a lot of time kind of physical therapy exercises on my shoulder, on my hip. I have a torn labor room.

So that's kind of like prime probably, like just lighter reps. But I like that idea of doing that. Yeah. It's awesome. We'll send you a starter and 15 performance. You get two programs. Oh, I would love that. you so much. And then as far as the older, you know, older population, how are you saying,

try to get them out of the water and doing doing things or keeping in the water? I think what Sal said that is great advice. Like you can do you can progress isometric. So if you can coach it's hard virtually, but if you can communicate well enough to them how to intensify the isometric, that's like progressing an isometric. So first it's like learning how to just hold your leg up and that alone will be challenging and they'll probably be shaking a little bit. And then it's like, okay, now you're there, now intensify it. You know, activate your glutes. Activate, you know, so learning how, you know,

squeeze your leg, flex your quad, flex it as hard as you can. Like, so coaching like that and getting them to intensify it will actually progress it. And then if they want more and then it would be trying to get them to come out of the pool and let me do some of these exercises for a map starter. That's why we're sending that to you is that you can pull from some of those movements. And then ideally coach one-on-one with some of them if you can. The pull is a little difficult. It's mainly cardiovascular.

So do you have any of those actual dumbbells that, like, push? Yeah, we have a variety of different sized dumbbells. We have noodles. We have kickboards. We have buoy belts for deep water. So we actually get a pretty good workout with all of the dumbbells. They try to do, you know, a typical routine that I would do, like, in the gym with weights, but move it to the water. And then I'd like to teach them a lot while I'm teaching things that they could do at home.

like calf raises while they're brushing their teeth or squats or, you know, like just more movement and the nutrition to go with it. So if your goal is, is to help them improve their longevity and vitality, which is what it sounds like, the two most important things that trump everything else, number one is consistency and number two is community. So if you look at the data on older populations, what improves their longevity and vitality in regards to fitness? its consistency. That trumps free with their joints. That trumps the most perfect workout. It's just that they do it. And then community is massive for longevity and health.

So as a coach, as a teacher, number one for you is to make them want to show up. I know that sounds crazy, but it's like, how do I, like, I want to make this. They love coming. They want to come. They want to do this kind of thing. They want to see each other afterwards. You can even organize things outside of the class itself. those things will do more for the longevity than going from an okay workout to a perfect workout.

I agree. Yeah, we have a great community. We'll get 50 people, you know, in a class. That's awesome. And they love coming. So I think that the community is there and they're loving. Like, I'm just really trying to teach them healthy habits and learn why they're getting strong or not just, you know, not just for strength, but for blood sugar balance and all of those things that go with it. Is this your main business, Liz? Or do you do something on the side also? Is this your main business? Not water fitness. That's just something I started on the side just because I wanted to be able to help older people. And I don't see them in the gym. You know, like I see them in the water. So I do that more for fun. I'm just, I'm a metabolic health coach for the past 15 years. And I just help people balance blood sugar. I teach muscle protein synthesis activation like to build strength and healthy habits, exercise, sleep, water hydration. So just kind of a. overall healthy lifestyle. Yeah, I was just asking because I think the ideal thing is to to kind of do all the things we're talking about in the water.

And then when people are wanting more, then I would, I mean, if you're open to like coach, take them individually. Take them individually. Say, hey, listen, Susie, you're doing so great in the water. If you want more, you want to do more, I would do these one-on-one sessions with you. And so I would just have an offer for that progression because you can do a lot in there for in Sal, like Sal, Sal, saying the big things for longevity or making sure they show up, they love it. But you might have the occasional person that is maybe in their 50s and

they're like, they want more and they're loving the progress. And it's like, I would have an offer if I was you that was like, hey, for those of you that want to keep going and progressing or doing great, I have this one-on-one thing that I do. Yeah. Well, I have to fit it in with the five kids and the, I think here in my 93 old grandma, like all the things. So I don't do a lot of one-on-one in the gym. Okay. Five kids. I mentioned that. Yeah. A great idea. But I do recommend. your programs to a lot of people that are just getting started, just because I love your programs. And I usually recommend, like, the bands program,

like if they're just starting, wanting to do something from home. Right on. But you mentioned your map starter. Would that be better than the bands for someone that doesn't have a lot of equipment and doesn't want to start a gym? They're both minimal.

They're both minimal equipment. The starter includes a stability ball and some dumbbells. That's it. So it has a little bit more to it than probably just bands. Bands is probably the easier. like just getting someone started. They don't have much. Just get some bands.

Suspension trainer and be another good option. Yep. Okay. Yep. Like a TRX? Yep. Yep. Yep.

Okay. Perfect. All right. I love that. Yeah. I just, because I'm trying to build consistency without them going to buy a bunch of equipment first.

I'm just trying to build like that consistency first. So perfect. You guys are awesome. I appreciate your help. Thank you. Right on. Okay. That's my favorite,

my favorite group to work with. It's so fun. It's so fun working with people like that. Yeah, pool stuff, you know, it's funny, as a young trainer, this just shows immaturity, right? As a young trainer. How stupid you thought? Oh, I just pool workouts. Oh, what a waste.

Looks ridiculous. Like what a, like, how couldn't have been more ignorant? Well, I mean, it's what you, I mean, it's funny. It's very helpful. We talk about the things that drive us crazy. Some of them are the things we're all guilty of at one point. You know, as a 20, early 20 trainer, everything you viewed was through the lens of building muscle or burning body fat. And the perfect workout.

Yeah, well, just, I mean, the ultimate everything is building muscle and burning body fat. And that's when you, in the context of that or through that lens, those do suck. But through the lens of longevity and health and community. Well, she said it. You get someone in a walker who can't stand up straight. They can stand up straight in the pool. Yeah. And that is a wonderful way to strengthen that position.

Yeah. I mean, our next caller is Justin from Florida. What's up, man? How are you doing, Justin? Hey, guys. How are you doing? Good, man. How can we help you?

Yeah. a whole lot, man. First of all, I just want to say thank you to you guys. I started listening to you guys back in 2022. And through the years, I mean, on and off, my fitness has kind of been a up and down roller coaster going to the Marine Corps and such to where they pretty much just slay your body in one direction and it's not a healthy direction. And then getting out, I mean, I've always struggled with my weight and whatnot, but from 2022, I started listening to you guys and I got connected with the MAPS Anabolic program. And when I started that program, I was probably weighing around 245-ish. And within three months, I scaled down to 199. So the program was very effective.

I loved it. I loved what you guys, preach on a daily basis about fitness. And not only that about, you know, just self-care, mental health-wise, you guys have helped me out a lot when it comes to my mental health. As far as even, you know, I listen to you guys about your father figures, you know, how you guys live your life with your families and such. I live my whole life without even knowing my dad, you know, so I commend you guys. And I thank you guys for everything that you do for the community.

Thanks, man. Thank you. So with that, after anabolic, I did a little bit of, I did power lift. And then my work life changed. I changed careers. I went into the post office. I'm a letter carrier with them. And then I started getting on the program Maps Transform. And when I was doing that program, I was in the second phase. and I was doing preacher curls. And when I just went down, I think I hyper extended it too far down.

And my right distal bicep tendon ruptured off the radius forearm bone. And they had to do a complete reconstruction surgery on that. So with that, I went out of work for a little over a year with that injury. and it just mentally wise really, you know, set me back. And even health wise, it really sent me back even to the point to where when I wrote my letter, I mean, I don't have it in front of me to read it. But, you know, I'm one of the heaviest points to where I've ever been in my life of being around like 260 or plus, you know.

And I've been in all the way down to, you know, when I was, it's funny listening to you guys. and everything that I was doing wrong, you guys called out, and I started trying to slowly change over that time. You know, as far as even counting my calories, I was so particular. And everything that went into my body, I was tracking. And, you know, I just got really too much for me. Mentality-wise, that I didn't want to do that anymore. To where that's when I really went into power lift,

and I just stopped tracking calories and I just started feeding protein into me. And then, so I don't really know why I got the injury. Maybe it's because of bad form or whatnot or just my body. I'm not sure. But I'm just at a point to where I'm trying to really figure out

what's the direction of my health and the best approach to take it, you know, to go, I guess. Yeah, dude. Thanks for calling in, man. Thanks for the kind words. Thank you for your service. Thank you.

Do you mind if I get more into your email? Because there's some stuff you sent in your email that you don't really mention. Do you mind if I bring some of it up? Oh, yeah, no, that's fine. Okay, so there's some underlying things that we want to, that we need to place in context to help with how we approach fitness and nutrition. So since you got back from Afghanistan, PTSD, depression, anxiety, have kind of played a little bit of a role in all of this.

Okay. Exercise and nutrition are phenomenal for helping with things like anxiety and depression. And as those get better, PTSD tends to get a little better as well. But it can also make those things worse. A lot of people don't talk about how fitness and diet can make anxiety, depression, and PTSD worse. But there are ways they can make it worse. And one of the ways it can make it worse is by trying to control everything through diet,

exercise and lifestyle, like trying to control every calorie that comes in my mouth, looking at all my workouts like I need to make progress every time I train, or if I'm not progressing in a specific way, then I'm failing. And that can actually make things a lot worse. And I don't know if that resonates with you, Justin, with, you know. Yeah. It's home alive. Okay.

So what we need to do, number one, and this is going to help you with a lot with the other goal that you have, which you mentioned your email, which is like, hey, I want to get in better shape and lose some weight. What I want to ask you is forget the goals. Forget weight loss. Forget getting stronger. Forget all that stuff. With exercise, what makes you feel the best?

What makes you feel good when you're done? My energy. Okay. So you want to just go ahead. Go ahead. Go ahead. Sorry. No, I just, one thing, like I said, in my energy, but, you know, coming home and just

my son seeing, you know, what I've done and everything. just his sense of pride that comes over him really does it a lot for me. I hear you, dude. I hear a little underlying something there too, which I think all dads struggle with, which is we want to make our kids proud. But I think your kids probably pretty proud of his dad regardless. And I can say that pretty confidently. So all right, so the energy makes you feel good.

So when we're doing exercise to improve the way we feel, there's two ways that exercise improves how we feel. One is in the short term. So when we're active appropriately in the short term, all those feel good chemicals go up and we feel good. Then in the long term, the way fitness makes you feel better, there's two ways. One, it makes you healthier and a healthier brain and body tend to be happier. And two is the sense of accomplishment and the consistency. You're doing something hard, you're staying consistent with it, and that just makes us feel really good.

So what we want is we want something that allows you to tap into both of those every day. So what would be better probably for you would rather than doing three longer workouts or two longer workouts a week would be to do a short workout almost every day. So almost every day you do this workout that gives you that kind of like feel good in the moment. But also long term is going to contribute to better health. So the Maps 15 style program would be ideal for someone like you. Now, ideally, I don't know what your schedule looks like, but ideally you'd want to do it first thing in the morning because it does, when you look at the data,

it does tend to set the stage for most of the day. Now, if that's not possible, it's not a big deal. But if your schedule can work around that, Maps 15 in the morning would be great. The second thing I would do, now you're a mail carrier, so you probably get tons of steps already. 15,000 to 20 steps. 15,000 steps.

Okay, so I heard you say 15 to 20,000 steps a day. Is that correct? Yeah. He's got it written up there too. Okay. Yeah. Maps 15 is your workout. Now, let's talk about diet.

With diet, I just want one rule. That's it. We don't need more than one rule. Eat whole foods. Try to eat whole foods. Try not to eat anything that's not whole foods. That alone is going to help with the weight loss goal, but it's definitely going to help with making you feel better.

And it's also not so controlling that were, you know, creating this anxiety around everything that we're putting in our mouth and counting things. It's just Whole Foods, Massive team. Here's the other thing. When you cut out, the fellas and I's talked for a second, so you lost connection. But we're going to set you up with our concierge coaching for free for two months. Thank you so much. That way you meet once a month with a coach, a mind pump coach, and then you report back to them and they'll help move you through the process. Give you some accountability. It'll give you 60 days of that. And they're going to walk you through this process, modify anything you need or whatever, and kind of coach you

for the next 60 days. And I'd like to see if I can hop on one of those calls if possible. So I can talk with you personally on one of those coaching calls. Sure. And I appreciate that so much, really. From the bottom of hard, thank you so much. You got it, dude. And then if I can add one more thing, it's just because I have a little bit of knowledge around PTSD because I have people close to me who've had some of that. And one of the most impactful things you could do is be a part. of some type of a community. And so if you're not a part of a community

that helps support that, it makes a huge difference. The place that, you know, I would recommend as a church. And so there's something to look into to have those people kind of do life with you. Makes a big difference. In the data, it shows makes a huge difference.

So just something on the, you know, a little extra there. Okay. Yes, sir. All right, dude. All right, we're going to hook you up with one of our coaches. Got you, Justin.

We're going to work through this whole thing with you, dude. That's tough, dude. That is very tough. But what I said about exercise and diet with anxiety and depression is true. It can make it a lot better. It could also make it worse. Well, yeah, it's like, you know, somebody who has body dysmorphia or eating disorder and, you know, exercise and working out and eating healthy.

Becomes a part of the problem. Yeah, it could be a good, could be a good thing, but can also be a really bad thing if it becomes this massive form of tyranny like you talk about. And that's what it is, is he's tyrannizing himself through it, which will, force him eventually to rebel and swing the other direction. But we'll help him. We'll get him on our concierge and have our coaches to walk him through this, get him going. 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 Mind Pumpmedia.com. The RGB Superbundle includes Maps Anabolic, Maps Performance and Maps Aesthetic,

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