Mind Pump: Raw Fitness Truth - 2956: Is It Normal to Feel Hungry When Dieting | Why Hunger Is Actually a Good Sign

Episode Date: September 30, 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 five fat loss diet myths — why feeling hungry during a cut is normal and expected (and why reframing it is the key), why no food actually burns body fat, why a calorie is not just a calorie when it comes to behavior and palatability, why neither carbs nor fat are the enemy, and why treating food as just fuel is a dysfunctional mindset that most people cannot actually live by. They also cover Sal and Adam both happening to sync up on a winter cut, Sal taking 5-amino-1MQ from MP Hormones for NAD support and fat metabolism, Adam's Oura ring readiness score data after the team pickleball tournament showing how much inflammation can hold water weight even during a perfect week of dieting, the free weights vs machines study debate between Sal and Brad Schoenfeld on X, Andy Galpin's set volume recommendations and why they do not apply to everyday people, Adam sleeping through a heat wave with a broken AC using only his Eight Sleep Pod at 85 degrees in the room, and the Woodstock 99 Limp Bizkit moment that started it all. Then they coach live callers submitted through mplivecaller.com.   T-Shirt Winners: Apple Podcasts: Cinflute7 Facebook: Amanda Lee and Jerry Swab Send name, shirt size and shipping address to: [e-mail]   SPONSORS   Eight Sleep (Pod 5 Ultra): https://eightsleep.com/mindpump Code: MINDPUMP for up to $350 off.    Vita Bella / MP Hormones: https://mphormones.com Code: MINDPUMP365 to unlock exclusive annual membership perks.    Joovv (red light therapy): https://joovv.com/mindpump Code: MINDPUMP for $50 off first purchase.    LINKS   Submit a live caller question: https://mplivecaller.com Mind Pump Store: https://mindpumpstore.com Maps Fitness Products: https://mapsfitnessproducts.com Instagram: @mindpumpmedia   0:00 - Intro 2:37 - 5 fat loss diet myths that make losing body fat nearly impossible 5:06 - Myth 1: You should never feel hungry if you're doing it right 10:36 - Myth 2: There are fat burning foods 13:10 - Myth 3: A calorie is a calorie is a calorie 17:23 - Myth 4: Carbs or fats make you fat 21:28 - Myth 5: Food is just fuel — and why this mindset is dysfunctional 24:46 - Sal and Adam both on a winter cut — and Sal is taking 5-amino-1MQ for NAD and fat metabolism 28:33 - Adam's Oura ring readiness score after the pickleball tournament — why you can look worse holding water even on a perfect week 36:04 - Correcting the over-correction — why the worst thing to do when water is up is push harder 38:18 - Woodstock 99 — the moment Limp Bizkit broke it and why music moves culture 43:13 - Free weights vs machines study debate — Sal's response to Brad Schoenfeld on X 47:13 - Andy Galpin's set volume recommendations and why they do not apply to real people 49:37 - Adam's AC breaks during a 102-degree heat wave — sleeps through it on Eight Sleep with all covers on 58:47 - Joovv red light therapy — why it is the only red light brand that matches study wavelengths 59:50 - Caller: Susan (Missouri) — 51 years old, 22% body fat, two years with an online coach, ready to go independent, gets MAPS People and concierge option 1:09:19 - Caller: Alvin (Florida) — 64 years old, glider pilot, long distance hiker, lost ability to squat, gets MAPS Starter and creatine advice 1:20:27 - Caller: Jordan (Arizona) — 21 years old, 9.8% body fat, lost menstrual cycle, needs to reverse diet, gets coaching referral 1:33:17 - Caller: Returning caller (California) — hypermobility, single mom, gets MAPS Symmetry isometric protocol and community advice

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That's it. Enjoy the rest of the show. Losing body fat can be very difficult. In fact, it's one of the most challenging things to do when it comes to fitness. but here's the deal. There are myths that people believe that make it way harder. We're going to go over five of them right now. If you believe these myths to be true, fat loss will be all but impossible.

Let's get to it. So is Justin officially on the bulk since you and I are in the future? Is that what we've decided? We announced that because, yeah, I think it just subtly happens. We're transferred our fat loss. We've got to maintain that group weight. Somebody needs to write it down just to see because it would be fun. Our total body weight is always the same.

Someone loses, someone else's games. You guys are a little too leaner now, so I've got to really pick up the pace. So I wanted to talk about these because I'm currently, and Adamist too, which is interesting, we both kind of synced up, not on purpose. Yeah, no, it wasn't an intentional all. No. And in fact, I was talking about this last week with you, is that sometimes in the winter, this is actually the most often time it happens.

As things cool off, weather-wise, this is when I tend to want to drop body fat. You guys are such contrarians. Typical opposite. I think that's... I do believe it. I think that's what I said to him. I was like, we were speculating on why is that? And I'm like...

Because nobody's going to see me, lean, in the winter. Well, plus, everybody makes it a big deal to get ready for a summer. Yeah. Like, it's like, summer shred. And everybody talks about that. So it's like, no, I'm in a winter shred. Yeah. As I'm doing this, I haven't been in a, like, consistent, like, real deficit, right?

For a little while. And as I'm in it, there's certain things that I'm feeling. and noticing, and it's just sparking a lot of these myths that I know get in the way. I'll tell you the first one, which this one's a really damaging myth. It's a really, really damaging myth. And it's that if you're losing body fat and doing it the right way, you'll never feel an increase in hunger. Like, if you feel hungry, something's wrong. Yeah, not true.

That's not true. Now, there are things you can do that'll make this easier. There are ways you can eat that will make this less of an issue. But the bottom line is if your body is tapping in. to stored energy, right, aka body fat, it's going to make your hunger go up because it doesn't want to do that. Yeah, it's going an appetizing. Always.

You're going, we're going catabolic. That's right. We don't want to do this for very long. That's right. It's healthy. That's right. And so, and the reason why this is such a big problem is that people are so afraid of feeling hungry.

In fact, they're so uncomfortable feeling hungry that they feel like they need to solve this issue. And I, you know, I remember when this was kind of like a game changer for me with my clients, letting them know ahead of time, hey, listen, we're going to be a deficit and we're going to eat in a way that minimizes cravings that's going to produce more satiety. And that's definitely true. However, when we're losing body fat, there's nothing you can do to get around the fact that you will have increased hunger. So expect to be a little hungry.

In fact, especially at night when your appetite is going up, that means you're probably in a deficit in your burning body fat. So it's not a bad thing. And it does change the relationship to that feeling. And it helps them be more consistent. You know, it's interesting about it is like, I've noticed people will sort of identify as having anger, you know. And like, like, that's like a big part of it.

Well, I can't be hungry because then I'm going to be angry. I'm going to lash out at people. And I'm like, also you could work on controlling that, you know, and not reacting that way. And like, maybe this is a discipline that you can build. There's first thought, well, so there's a thing around that, Justin. Part of it is nobody likes to feel something that they can't satisfy, right? So I'm hungry, but I'm not going to eat.

So I got to deal with that. But so much of what you're saying, it has to do with the fact that the person doesn't expect to feel that way. That they haven't accepted. It's like when you do a long fast. If you know you're going to do a long fast, suddenly you don't have like this big issue with skipping meal. Yeah. Versus when you're supposed to eat lunch and then suddenly you can't because something came up and it just pisses you off. So I learned to reframe this when I was competing.

Like I had to because there's lots of these days, right, for several years in a row. And so the way I would just tell myself, like, this is awesome. I'm sitting on the couch or I'm laying in my bed and I'm just burning body fat. That's right. Like, and so I wouldn't visualize that like I'm leaner. I'm getting leaner in them. And I'm not having to do anything about it. Like, I'm not having to lift weights.

I'm not having to run on a treadmill. I'm laying here in my bed. And simply by the discipline of not getting up. up and fueling that craving or getting up and eating beyond my calorie goal, I am losing body fat in the easiest way possible. And so I would like try and fire myself. It does not get rid of the other feeling, but it makes me feel better about that discipline. And so I had to do that because if you look at it another way where like some people are like, oh, it's awful and I get so hangary. And if you tell yourself that, good luck dealing with that feeling. And I know someone listening

right now is like, yeah, easy for you say type of deal. But there's a lot of data on this, you guys. There are feelings that are physiological. So our feelings start from our physiological bodies. And then there's our perception of that feeling or how we perceive it or how we understand it. So a good example. I'll get another good example.

Nobody likes to hurt, right? Pain sucks. When you work out, your body hurts. You're lifting weights or you're running hard, your lungs burn, your muscles hurt. That's also pain. but when you connect it to fitness, when you connect it to discipline, and you connect it to the fact that you're doing something good for yourself. What happens over time, and fitness fanatics know this,

is that you don't run from the pain. It's actually still hurts. Yeah. Still hurts, but it's not nearly, you don't suffer like you did before because now you've adjusted to the pain. So that's the thing with hunger. Here's the next one. There are fat burning foods.

I see this. No foods burn body fat, everybody. Yeah. There's food. Yeah. That's it. Yeah, yeah. Some make you hungrier.

Some are less hungry. Some have nutrition. Some have lots of calories. Some don't have any calories. But there's diarrhea. That's not attributed to fat. Yeah. And look, it's easy.

You know, if you don't believe me, just Google or look up fat burning foods. And I guarantee you'll see 50 websites that are somehow touting, you know, something, this particular berry or this dark chocolate or this whatever has this compound that has been shown to do this, that and the other in the data. Crazy thermogenic effect. It doesn't. It doesn't. It doesn't. Well, you remember that? You remember that?

We talked about it. this a long time ago on the podcast. And I haven't seen it get popular anymore. But remember when people were only counting net carbs because they were subtracting the fiber from the carbohydrates? That would fall into this category of fat-burning foods, right? Foods that if you eat X amount of fiber negate the calories. And so I remember this was really popular.

It was like year two or three of the podcast. We get so many questions around, do I count all the carbohydrates or just the net ones or do I subtract them? I'm like, what? Just count the calories. It's really simple. Don't start getting crazy and trying to give yourself extra credit because it has more fiber. Yes, fiber is good for you.

And it improves digestion and there are benefits to it and satiety producing and things like that. But it doesn't negate the calories. Yeah. And the reason why they came out was when low carb, especially keto, became popular. Food companies, especially processed food companies, were trying to find a way to make foods palatable with no carbs. and they would have to add certain carbs or fibers, and so they came up with the term net carbs. Yeah.

So it said, actually, it's only got two net carbs. These don't count, though. That's right. And so it was just, it's really just marketing. Here's a deal with food that you don't want to pay. There's a couple of things you want to pay attention to. Nutrients, both macro, micro, that's important. Satiety.

So satiety is a big thing to consider. Some foods produce more satiety. Protein is at the top. Fiber is next. Then it goes fat and then carbohydrates. So really high protein. meal will produce more satiety, meaning you'll get full faster or you'll be satisfied faster than foods that are, let's say, high in carbohydrates.

So this is where you really want to pay attention. Of course, the nutrients themselves and what they do for the body. That's the best strategy you can really focus on. That's right. Really incorporating as many of those satiating type foods while you're going through this process. Well, this is why I don't like them. There's a movement happening right now. You called this years ago on the podcast that there would be this anti-high protein movement.

I know. And we're here now, right? Like we've worked so hard to get people to accept that they need to eat more protein, that it's so beneficial for them for the strategy of losing body fat and building muscle. It's like it's a must, right? And we work so hard to get there. Finally, it's become popular or more than popular, more popular than it was a decade ago. And then, of course, what comes out now is the pushback of people.

And I just think that's a terrible message because it was so difficult to get clients to eat enough. And so many, dare I say, magical things happen for you. when you hit a high protein diet. You hang on to more muscle. You build more muscle. You eat less calories. Like it's just a great strategy for 95% of people, unless you're that 5% or less that have digestibility issues

with a high protein diet. The other 95% of the population would greatly benefit from eating a higher protein diet. 100%. And here's the next one. And this is just an oversimplification. a calorie is a calorie is a calorie, right? If it's 10 calories here, it's 10 calories there.

It's all the same. Now I get it from a, you know, how much energy your body requires to burn the calorie, although even there, there's some differences. But here's a deal. Different types of calories affect your body differently. They make you feel different. That's a big deal, everybody. We start to negate how food makes us feel when we just look at food as, you know,

as proteins, fats, carbs, and calories. we know this. Like heavily processed foods make you want to eat more. So you could eat a 2,000 calorie diet that's whole natural foods with a macro profile that's identical to a heavily processed food diet that's 2,000 calories. So both 2,000 calories, both exactly the same amount of protein, fats, and carbs. But the heavily processed food version will make you feel less satisfied. And will change how your body or your brain perceives.

palatibility because when something's hyper palatable, like really enjoyable, your brain starts to adjust how it perceives palatibility. This is why if you eat lots of strawberry-flavored candy, real strawberries don't taste so good all of a sudden. And so a calorie isn't just a calorie. From an energy perspective, sure, but that's not how humans work. And it really oversimplifies things. I feel like so much of this tip harkens back to early mind pump days.

Yeah, yeah. I remember when we made those shirts. The IIFIM sucks. Yeah. And I remember that got a bunch of heat. In fact, this was what originally introduced us to Lane Norton, how we became friends later on, was it was our pushback to that big movement. And listen, if you're a competitor or you're a person that weighs, measures every single calorie

that you eat, this, I guess isn't that big of a deal because you're neurotic about your food and you know exactly how many calories you eat every single day. And stick to it and that's it. The difference between a protein rice, crispy treat that's 250 calories is no different than you choosing a whole food, 250 calories, because you're going to stick to that. That is a very small percentage of the population. The rest of the people loosely track their calories or don't track their calories whatsoever. And so behavior plays a huge role in their success on eating well or eating good or eating under their calories if fat loss is the goal. And so behavior makes a big difference on whether they're successful at that or not.

and foods that are hyper-powitable will make you eat more, will make you want to eat more. And unless you are tracking every single calorie that goes in, then it does, it does matter. 100%. Look, you could have, I was thinking about this the other day because I remember when Chris Cressor made this example. And so I thought about this myself.

If I had a bowl, this is me personally, a lot of people are like this, but this is me personally. If there was a bowl of potato chips just out in my house and I had to walk by it, 100%, I would eat from that bowl of potato chips. I can't resist it. They're so palatable, especially for me. It's a food that I just can't stop eating.

Now, if there was a bowl of boiled potatoes sitting on my kitchen table, I could walk by that thing, no problem. And never grab a boiled potato to take a bite out of it. So that's the difference right there. And it's really important to pay attention, especially if you're a normal, healthy person and not a fanatical bodybuilder or competitor. Here's the next one. Carbs or fats make you fat.

So this one's one of my favorites because, you know, we grew up in the, we were young in the 80s, grew up in the 90s, early 2000s. We were training people. And there was this flip that happened sometime in the 90s. So 80s, started in the 70s, but 80s and 90s, fat was the enemy. Everything was low fat. So if you were a kid in the early 90s and you went to the grocery store, every snack food or whatever tried to say low fat.

fat on the box because we were so afraid of eating fat. There was this message that was out that was, hey, it's fat, it's dietary fat that's causing heart disease. This explosion in heart attacks has to do with fat. So everything has to be low fat. And so snack foods and stuff like that went that direction. Obesity continued to climb. At some point in the 90s, I don't remember exactly when there was the Atkins diet came out.

So a book that came out that said, actually everybody, it's not fat that's making people fat. It's carbs. So eat as much fat as you can or you want and just avoid carbs completely. Now, because it was so opposite from the previous message and because when you cut out an entire macronutrient, your calories naturally drop. So if you just avoid carbs and you normally eat carbs, you'll probably have a lower calorie diet. People were losing weight and they were like, oh my God, we lied to. It's the carbs. Plus, if you looked at the data, we were going low fat for so long, obesity is still climbing. But what goes up when you cut fat tends to be carbs because snack food companies are like, we got to make this taste good somehow.

We're taking out the fat. Let's add more sugar. And so they were like pointing the finger. And so it was carbs. Carbs or it make you fat. And now we know, and we know this back then too, it's either or both. More extra calories make you fat. That's it.

And the difference between the two, now there is a difference that I do want to point out. Fat is essential. So you can't go zero fat. You'll die. Even if calories are 10,000 a day, you'll die if you don't have enough. fat. So fats are essential. But if you're eating enough fats, I'll tell you what, I've trained a lot of people. Some people feel better, lower fat. Some people feel better, lower carb. Doesn't make a big difference. With fat loss, doesn't make a difference. And we have studies now that support this.

Sometimes I feel like our information is just on the spinning wheel. And then like the marketers just throw a dart at it. And then this is what we're going to focus on as like, you know, the targeted, you know, we're going to, we're going to make this one the evil. Acronutrient to focus on right now. But yeah, it's, and really the only kind of truth behind, you know, with the whole fat scare thing was just that it's a little bit higher calorie. So you have to be a little more considerate of like, you know, if I'm like just eating and consuming nuts like mindlessly, you know, that's going to add up in your overall calorie amount. But it's still just about the calories. And to your point, fat is essential.

So fat is something we do need to incorporate. We just have to manage it appropriately. Well, I think it's important that we point out on both those diets. trends that were probably took over a good decade. Oh, yeah. Each of them. Or more. Yeah, or more.

Why so many people saw success with each of them? So if it's so bad and it's not true and it doesn't work, then why did all of us have a friend or somebody who did the Atkins and saw tremendous results or my friend in the 90s who went no fat, got shredded? Like, there's a, there's, aside from, like, you pointed out, like, if it just subtract an entire macro, you're going to subtract calories, right? But there's specific things in each of those that I think, to Justin's point, high fat foods are very palatable and then also have lots of calories. So that's what, right? So I think it's important to point out why each of those were probably

successful, some people, and then where the real answer lies. Yeah. Salt, sugar, and fat are the three main ingredients in palatibility. Yeah. Now there's, there's, there's, there's lots of things you know, can contribute to palatibility, like the crunch, the mouth feel. We use lots of chemicals now and color actually adds palatibility. I remember when Haydn's ketchup came out with black ketchup, nobody bought it.

Yeah. It was the same thing, by the way. It tasted the same. Well, dude, it's just going to signal like if it's rancid. I mean, I don't understand why they didn't think of that. That's right. So palatability is pretty complex.

But when food companies were like, uh-oh, we got to avoid fat, what can we increase to make something palatable? Well, they're going to bump salt. And they're going to bump sugar. By the way, find a food that is no sugar, no carbs, no fat. You're going to get boiled chicken bread. Yeah, yeah, yeah.

Yeah, exactly, 100%. So that's the thing to pay attention to is that, you know, excess calories make you fat. And in my experience, some people just do better, lower carb. Some people just do better, lower fat. Of course, you've got to hit enough fat to hit your essential fat intake. And with my clients, there was a, it was a pretty decent split. I'd say more clients did better lower carb, but I have.

had some clients at when I kept their carbs too low, they just felt terrible. So we bumped them, dropped fat a little bit, and they felt amazing. Lastly, this one goes to the fitness industry. The message that food is just fuel, like it's just fuel, it's just energy, it's just macros, it's just calories, it's just nutrients. This is such a lie. It's such a terrible lie because we all know this isn't true. When have we ever treated food like it's just fuel? That's just not the case. We use food to celebrate. We're not robots. To connect. Uh, we, you know, there's different cultures of food. I mean, my family's Italian. Italian food is very, it's amazing. I mean, maybe when it was, maybe when it was so scarce that everybody was dying of starvation. I mean,

that's- Then it's fuel. Yeah, yeah, yeah. Sure. You'll eat bugs. You'll eat whatever. You'll eat anything. You get your hands on. But even then, I mean, you, you celebrate it. You know, big hunt. Everybody gets together. Yeah. You know, so food is way more than just fuel. And when you, if you adopt this and really live this way, like really live this way. And people, you know, there's definitely fitness fanatics that are dysfunctional in this direction. This is called orthorexia. Yeah. This is actually a dysfunctional way of eating. So food isn't just fuel everybody. There is real value value to palatibility and enjoyment. It's an actual value. So I'm not saying you should always seek out, you know, enjoying your food and palatibility. But you better believe if I'm going out with my friends and we don't

hang out except for once a month. I'm not going to go out and just calculate the macros. I'm going to be like, dude, let's go have some let's go have a burger. Let's hang out together. Or I'm going over your house and your wife's cooking something like, I'm not going to sit there and count the macros. I'm like, let's enjoy this meal together. There's still work to be done. I feel like

in the performance athletic world with this. And, you know, mainly because they're burning so many calories that it's kind of like they feel like none of it's really going to affect them in a negative way. Yeah, because they're just going to consume it and burn it right away would when in fact, you know, later on, all the gut problems and everything else that, you know, I see and I've seen from training a lot of athletes, it's like if we can consider that how much better you would perform if you, you know, really get your sources and quality.

Speaking to athletes, just just points to the psychological factor. It's so important. Like, you could have an athlete that since they were in high school, let's say they're now a pro, but since they were in high school, their pregame meal was a stack of pancakes with, you know, syrup. And every time they had it, they just had a great game. So it just became a ritual. Yeah. Now they're a pro and some pro, you know, some high-level nutritionists is like, actually, that's not the best pre-game meal.

I'm going to have you eat this other thing. Psychologically, that might actually be detrimental to the athlete. The athlete has created this association. No, totally. Like we're in the same socks for winning games. What coach or trainer did we originally talk to about that? I forget who we had on the show when we discussed that. I believe this was right.

This was right when D.K. cat calf's diet getting real popular, right? Jacked, shredded. It was like skittles. Yeah, one of the, yeah, stud receiver just dominating the game at that year. I mean, it was one of the best years he had. And they did a whole thing on his diet. And it was just like basically candy, like 90% candy. And then everyone's just like, and then of course, it obviously went viral and everybody,

and every coach and trainer picking it apart being like, oh, my God, this is. But then we had somebody, I wish I remember who it was on the show. I think I remember. I don't remember who was, though. I don't either. We discussed this, though. We talked about it. And I think he made that point. It's just that there comes a point with an athlete at that high of a level that taking one of their rituals, whether you think it's not the most ideal way for them to get ready for a game is more detrimental than it is positive. Exactly. They have created too much around that for so long, that removing that for an incremental improvement, let's say, in the food choice or whatever like that. That guy is burning so many calories. Yes, Skittles are not the ideal source of carbohydrate, right?

I obviously. But when you're operating. But if he believes it is, there's a lot there, dude. You know, you've got to be careful. Yeah, no. Taking away a skittles. Yeah, I know. 100%.

100%. Anyway, I was having fun. Yesterday I posted on Instagram because, you know, because like I said, Adam and I are coming from me. Yeah, we just happen to be both trying to like go on get leaner or whatever. And when we first started the podcast, Adam and I used to like mess with each other all time for, you know, goals, right? Who could get leaner or whatever. Now, of course, keep in mind he's a pro physique competitor.

I already know this. But it's always fun to, you know, to tease or whatever. So we're both doing this thing. And so I'm like, dude, we should schedule like a Dexa and like make it a thing. It'll be fun, talk crap to each other. So I did a post where I was kind of talking crap to Adam. People were repostals. Oh, I got all kinds of DMs.

Yeah, dude. People love it, man. Yeah, I got all kinds of DMs. sure. I don't know about me having the advantage on this. Oh, come on, dude. I mean, if by advantage, you mean, I'm better at this than I have an advantage. But I mean, I think going into this, your physique was a lot better than I was already. So I think you had a lot more muscle. You have muscle memory. Yeah. I don't know about that being advantage. I'm like, oh, man, I don't know what I signed up for because I'm pretty sure you were hovering around. I don't know where I was it. Low, low, maybe 11% at the highest to teens. We'll see, dude. When I've done body fat tests, sometimes I look leaner than I am. I haven't done one a long time.

And I've never done Dexon. I had been intentionally staying away from it to not mess with my own head and discourage myself because I know better. Like, I know I'm locked in and I feel good because I feel relative to where I've been in a long time. But I also know that there's certain signals in my physique that I know of like, okay, when I'm approaching certain numbers. and there's certain things that I haven't seen yet or notice. And so I'm like, oh, last thing I want to do is go get that Dexter scan. And then it gave me a number. And then it really would, I mean, because let's pretend I came from 19%.

I don't think I was 19%. But let's just pretend I did. And I got all the way down to 12. That's great. That's incredible. But if I go Dexia and I get a 12, I want to be pissed. I thought I'm way, I felt better than that. You know what I'm saying?

Which could, that just shows you the, which is so ridiculous, right? And I understand how ridiculous that is. but that's the downfall of not doing a DexA first so I can see that because then that would be encouraging. It's like, oh, man, I knocked out 7%. Well, I'll let you in on a peptide that I think would be better. Because on the video, I tease and I said, I'll take all the peptides. I said, but my advantage is I'll take all the peptides. So I'm taking a peptide.

It's oral, actually, it's capsule. Okay. It's called five amino, five amino one MQ. Okay. So I got it from our partners at nphormonos.com. Have you taken that one? I haven't. Okay.

So what it does is it blocks. enzyme that degrades NAD in yourself. So everybody's like NAD gives you more energy. So instead of taking more NAD, you can actually increase circulating levels by blocking this enzyme. This is the first time I've ever taken an NAD type product. Not the first time. I felt energy before, but I really feel a lot of energy from it.

And it's also good for fat loss. That's not why I was taking it originally. I had no idea that it would have any fat loss benefits. But apparently it takes white fat and it makes it more like brown fat, so more thermodynamics. So if there's ever a time that I love to experiment with things like this, it's right now. You know me, I'm so skeptical when it comes to peptides, supplements, all the things. But when I'm dialed in and I'm tracking everything, where I have metrics that I can go like, oh, that's improving X, Y, and Z.

But I can feel it. I know. But you're like, Mr. I can feel everything. So that's not impressive to me. Like, you do. Hey, get my back here, justice. Yeah, bro. You were like, missus.

You like to say, you're hot or cold? Yeah, yeah. There's no in between. That's right. That's what I'm saying. Yeah. I mean, you will definitely say this doesn't work. If it doesn't work, I'm not saying you think everything will work, but you're

definitely the guy like, I feel it. You know what I'm saying? Like you, where I'm like, maybe I feel it, maybe I notice it. Let me check the data. Let me get off of it. Let me try it again. And then I'll be more like that. Yeah.

But you bringing that up and then me talking about tracking, I wanted to share something on the podcast that hopefully is useful as I'm back in on my, on my game right now. and part of that is we know that of all of us I'm probably obsessed over the tracking stuff more than everybody. I love that stuff and man boy I wish there's never been a company

that we've talked about on this podcast that we're not currently partners with that I want to be partners with that we're not as much as I want to work with ORA I wish they're whoever it is over there that is difficult to work with or the loop or the subway they jump through yeah it's a slight jab so we'll probably never end up working with them

right The technology is amazing. And I did some digging on it this weekend. And, like, actually, the science they use for their algorithms to get it is far superior than any other tracker that's out there. Yeah, they're the leaders by far, which explains why they've gotten so expensive and stuff, too. But here's a new one for me that I just started to correlate. So I've always, like, tracked sleep and paid attention to steps and movement like that.

So the aura ring has, not only does it have my sleep score every single day, but also has a readiness score. Now, there tends to be a pretty close connection to when I get good nights to sleep, I have a much higher readiness score. Makes sense. Right. And logical, right? And so I never really cared about paying attention to the readiness score. I'm like, if I feel good, I'm going to go, I'm going to do whatever. I'm really watching my sleep because I have connected the dots on like two nights of bad sleep, like risk of injury, terrible workout, terrible results. Readiness scores low. Yeah. Yeah, of course. But what I've noticed, is that so we just did this.

We just had it last Friday. We did a pickleball tournament with the team. I had this really two and a half hour long deep tissue massage. It was an intense massage. I lifted in the morning and then we went and played pickleball for two and a half hours or what about that too. I was wrecked. I mean, my body.

You guys lied to me. You guys said pickleball's easy and you barely have to move. Well, it was a tournament, dog. You only try to convince me to play. It was competitive. Yeah. You know what's different. We were kind of playing around and having fun.

But we were, they keep. It's not 10. There was a metal, bro. It was a metal. It was a metal. It was a medal. Adam drove home when we got to the town. He walked out of the car with the metal on.

He was bringing it all the way home. I swear God, bro. I walked away with nothing. So, yes, of course, like, my competitive spirit comes out of that, forget the pain, forget that I haven't been training or doing anything like this. Let's go. Right? So, yeah, absolutely just roasted me.

And, I mean, my feet, if you saw me walking over the weekend, you would think I was walking on glass. Because my feet were so, because the massage therapist, she wrecked my feet. And then I go play. And then you play. Yes,

on top of that. So anyways, the point of bringing this up is, uh, I got incredible sleep. I was exhausted, you know, two nights in a row,

good sleep. But my readiness was really, really low still. Because of the hard game and everything. Yeah. And so, and, and,

and also one of the things that the aura is tracking is it, like, it's monitoring like your, your average heart rate throughout the entire day. And so it's basically telling, me that even though I got a good night's rest, I still need more rest. Now, why do I bring this up and what else have I connected to this that I find interesting? Well, what I found really interesting

and fascinating. And I've talked about this before with you guys on the show about one of the mind games in the fat loss staying on par with what you've been talking about today is water fluctuation. Yeah. And my body sometimes, like when I was peak competing, not right now, but peak, I was swinging nine pounds of water a night. Okay? Right now I probably swing five to seven. So, but peak was like nine pounds of water weight. And sometimes what would happen is my body would hang on to, of those nine pounds.

It wouldn't lose the full nine pounds of the night. It would hang on to four of it, you know, and I only lose five. So I wake up four pounds heavier than what I should have been like from the day before or what I like that, which could somebody who gets on a scale who's dieting, who's training, who's dialed in, thinks they're doing great. This is when people overcorrect. Get on a scale and go, oh my God, I'm four pounds heavier.

You freak out. And you overcorrect. Now, I've attributed this to many things like, I know when I have a higher carb day, carbs pair with water. They hold more water in the muscle. And so a lot of times a higher carb day will cause this to happen.

A higher sodium day will cause it. The reverse is true. A low sodium day, low carb day will pull out some of the water. And so that could really play with, with the scale lot. What I noticed about my readiness score is that my body feels like it's stressed and it needs rest. The aura rings telling me that.

So I've been more dialed than I've been in a long time in the last few weeks. And I've also been, I've had great days that, like, you know, when you're hitting your days of eating and steps and everything's, I'm lined up. And I'm holding like an extra of four pounds. Just from training, too much training. Yes. Yeah.

And now in the past, This is why I was really excited. I was texting Karen last night just like, hey, remind me I want to sit down and talk to you about some things that just on my mind because I'm going through this right now that can really mess with your head. And especially the competitive person who doesn't like to skip

their workouts. Because it took everything in me not to work out. I'm in a rhythm right now. Like I want to go lift, but I can feel my body overstress. I'm getting the signal from the aura ring that it needs to rest. I see the weight on the scale. holding water, which is probably telling me that my body's overstretched, but inside of me feeling

like, I can't miss my workout. I need to work out. So the discipline to not work out in that situation. Or work out light or do something super recuperative. Right. And so, you know, all this to be said, to help people when they, when they know they've been eating well, they know they've been training, so much can be going on outside of that that can make the difference.

And let me tell you, it looks different on me too. Like I looked better five days ago. But yet I've had five days of beautiful diet, training, and extra activity. So it's like, I'm not burning less. I've burned more calories and probably burn more body fat in the last five days than I did the previous week and been more perfect. Yet your weight's higher. My weight is four pounds higher. Now, what I know is that give it a couple more nights of good rest, consistency.

and diet and staying the course. This is why it's so important to have a coach because so many people experience stuff like that and overcorrect or freak out. Whereas a good coach knows this and can say, hey, hang tight. Yeah, hold the line. That's right.

Hold the line. Don't change anything. Don't cut more calories. Don't increase a bunch of more activity because you think you need to burn more. Stay the core. And I know this and I know what will happen. Tomorrow or the next day,

I'll wake up the leanest I've looked in two weeks. But look, listen. Listen, I'm talking, it's already been four or five days. So I'm telling you, I looked better five days ago. And yet it might take till tomorrow or the next day. A whole week. A whole week of perfect eating, perfect training, all the things. That's why you got to trust the process.

And man, I tell you, you know, being back in it right now, it just reminds me of the mind-deaf for so many people when they're going through this. And why it is so difficult to do this alone without somebody to kind of coach you through that and teach you that what you're feeling, what you're knowing, is totally normal. Now, what's hard as a coach is... A good coach would actually say this. Hey, expect you had a really...

Yes, you had a really hard game. You've been, you're kind of feeling burnt and fried. It's just going to happen. Yeah, you're probably going to hold some extra water weight. So when you weigh yourself tomorrow, don't be surprised if you're a few pounds heavier. And that would be so powerful. Oh, yeah.

For... Also, I can't imagine... So this is why I want to talk to Corinne, because I haven't asked her about this to know if she does this to her, or not. I know that it's hard not to. But the temptation to want to push through and still push the body right now and just keep that state of stress and inflammation up and which also... The opposite of what I need to do. And what that will do is will continue the body

to be inflamed, looking puffy, and holding water. Yet even though the diet is all all perfect. And or overcorrect and cut calories. And by... And by the way, women tend to be, tend to have larger swings. Far more sensitive. Yeah. You throw in menstrual cycle in that and other hormones. Like estrogen? Estrogen holds more water than estrogen.

Estrogen holds more. Like you throw in estrogen, you throw in menstrual cycle. Yeah. And then heaven forbid, you have kids and responsibilities and a bunch of other stuff. Stress. 100%. That all play a factor in this. And so, man, yeah, a lot of this game is the ability to know you're doing the right thing.

to trust the process, to not overcorrect the momentary or daily, sometimes weekly, swings in directions that you feel aren't good. If you know you're eating well, you know you're doing the right things, like, just do that. And then sometimes the best thing is to let that body recover fully. And so I thought it was really cool to see this score and kind of connect that. Because in the past, I would have just went off asleep and been like, I'm good to roll, but it's like, oh, it's interesting that my body's still probably inflamed. And I can feel it.

So it's obvious. No, that's good. That's good for people to hear because overcorrecting is one of the biggest, most damaging mistakes that people make. Change the subject. I was on social and I saw this clip come up from Woodstock 99. Do you guys remember that? Do you guys remember that?

So for people weren't familiar. That was so sick. The original Woodstock was, what was that year, Doug? The original Woodstock, you know, was it 67? 68 or 68. This is Lincoln Park, limp biscuits. So, so. So people need to know this because the story of them trying to remake Woodstock is one of the greatest failures in all of music history.

So 1969 was the original Woodstock. And it was crazy because they had, they lost control of it. People were coming in from all over the place. And it was just, it's like people talked about it forever because it was like so peaceful. People helped organize. People had the greatest experience. It was peace, love, the whole deal, right? It's what Woodstock was all about.

So in 99, they're like, we're going to recreate Woodstock. Here's what happened in 99. It turned into the opposite. It became destruction, violence. It was horrible. And I just saw a clip of when it all turned. Do you guys know the moment? No.

In Woodstock, 99, when it turned? Well, yeah, when they started ripping off parts of the- But do you know what artist, what artist was asked? Limp biscuit. It was Limp Biscuit. It was Limp Biscuit. This is what they've gotten here. for forever.

Yeah, yeah. What was the song that they were? I watched him get boot off stage. I don't know if it was break stuff. It was, uh, it was it, was it? No. I think it was. Yes, it was it.

It was? It was. It was break stuff. So as he's, as they're singing this and you know how he says like, you know, whatever breaks stuff. The whole crowd starts going nuts. And then they start tearing things off, off the stage. I mean, there was a lot leading into that, which, you know, if you watch the documentary,

like, they didn't have, like, adequate, uh, port-a-potty. and showers. There was just a lot of like underlying stress. And two, what they book with the bands, they booked those bands because that was the most popular bands at the time. Yeah, the 90s was not...

90s was different. You know, there's a different, like, energy, different vibe. Like, so to brand it and kind of wrap it under that same umbrella was a mistake. It just was a different thing. So they, it was,

they anticipated 50,000 people and a half a million showed up. Oh, my God. And one stock 99? or 69. Wow. So here's a deal. What you just said, Justin,

69 was like that. They didn't have enough bathrooms. They didn't have enough. Whatever people poured in. Oh, it says two, so I got two different numbers. I just saw Doug went by.

It was like $250,000. Let's see. So they say $220,000. I heard it was a half a million. So, well, here's the thing. My point is that in 60s. It was super hot. In 69, they also were not ready for what happened.

So many people showed up, but it was so peaceful. I think the difference is the decade. Culture. Oh, for sure. Music in the 90s was. was gangster rap, angry rock. It was just pissed off.

Oh, yeah, it was a lot of angst. And it just, the whole vibe was, because I watched a video of the moment when the tide turned, and it was, bro. I mean, it wasn't just limbiccad. I feel like they got like, you know, an unwarranted hate for that because it was like, they're just doing

what they did the whole time. That's true. And everybody loved it. They were going crazy and ripping. And like, yes, it led to like basically a freaking riot, you know, a bunch of like assholes being assholes and like, you know, horrible things. But, you know, as far as what was expected, I mean, they pretty much delivered. I was at a limp biscuit and Metallica concert shortly after that.

Did you really? Yeah. People booing them. And people booed Fred Durst off a stage. They're throwing stuff on stage and booing them off stage. You know what this points do to me? So as I'm... They're huge right now.

Yeah. So as I'm watching this, it just makes me think, like, how... big of an impact music can have on culture. Yeah. And of course, people are going to use music. You could whatever, whatever people you want to think, but let's say people in power, will use music to, to move culture in a particular direction as a sciop. 100%.

Music does this. It does. You can play a certain kind of music to a crowd and people are going to work together and organize and love each other. Or you could change the music all together and cause a riot. Yeah. Break your eff and face is probably not. Not the best peace-loving type of concert.

This doesn't work with like the dove. Yeah. Brand-na. That ain't it. That ain't it. I know. Hey, so I was on X.

So this is kind of, it's kind of a cool moment for me because I commented, actually reposted, and commented on a post by, here I'll pull it up for you guys, by Brad. What's his name? Seanfield.

Which, by the way, love him. He has really good. Great research. The best research in strength training, this guy conducts. He breaks it down. It's phenomenal. But I had to repost and add my little two cents.

And then he commented underneath. And we went back and forth a little bit, which was really cool. Yeah. Because I have tons of respect for him. But there was a systematic review and meta analysis that was comparing adaptations from free weights to machines. So what's the difference between the two? Now, they're looking at hypertrophy, muscle growth. And in these studies, I already know where this goes.

They're similar. There's really no difference between free weights and machines when it comes to building muscle. Now, here's what I put. So I reposted it. So I reposted it. For a year. Well, here's what I did. I reposted it.

And this is what I said. I said, they both build similar amounts of muscle. But one of them requires more skill and results and more carryover to everyday life. So in other words, you might as well pick the one that has better overall results. Now, he commented underneath. And he's like, I don't, he basically, he's like, I don't think it makes an appreciable difference to an individual's activities or daily life, free weights or machines. And I'm like, yeah, it does.

I said, if you stop practicing squatting, you'll stop losing the skill. I don't care how strong your legs are when you leg press and leg extension. You'll actually start to lose the ability or the ability to squat with good technique because it's a skill. And so we went back and forth and he's citing data. I'm like, there's no study that lasts years. If you train people for four months and you compared machines of free weights, you're not going to see a big difference in their lifestyle. But if you do it for four years or 40 years,

you'll see a big difference. And it has to do with the skill. Like, it's not just about building muscle. We tend to do this in the fitness industry. Everything's about burning body fat and building muscle. Everything else doesn't matter. And everything is done in these crazy short studies. Even a year is considered a long study. And to your point, even in a year, you wouldn't lose the skill of squatting. No. But you absolutely lose decades. Decades of not squatting. Listen, we've, I'm going to say this straight up. We film models for our workout programs. We do this. We've had bodybuilders come in or physique competitors come in to be models for our programs and they could not perform basic free weight exercise with good technique. They were really developed. They were really strong.

They workout because they never used free weights. They couldn't get full extension over head press. They had not good shoulder mobility, not good squat mechanics. It's because they don't do them. They haven't done them for years or decades. Like you'll lose the, you can build all kinds of muscles. But they look awesome. But they look awesome. And lean, body fat from those health markers. And if that's what we were studying, then yeah, you're right. Look it, you don't need to go free weights.

You don't need to do that. But you lose a skill. This is always hard to argue with the hypertrophy guys around the, I mean, this is the area where I don't agree with, you know, I know I get categorized out of the three of us as that's my team or whatever, but I don't agree with that, you know, like that. In fact, I believe that this was one of my advantages when I was lifting. weights against all of them was that a lot of them were trapped in this like shortened range of motion and machine type training and a lot of things that I didn't

believe to be the best strategy for stuff and so I think that it worked to my my I mean can't tell you how many of them stopped deadlifting it's like God such a great movement that you know again if you took the deadlift and you put it in a study against a you know lap pull down or a row and you measured the lat muscle you know saying like we took you did that like you could make the case that well that deadlifting doesn't develop the back as good to the lats and it's just like dude is the inherent problem when we zoom in too much just on muscle and yeah we don't yeah we don't consider the overall movement uh and again there's a disconnect there and it's because you could you could put in a study something that's going to grow this

specific muscle like to a certain degree but then how does that affect the overall uh movement patterns in the kinetic chain in general and a lot of this takes a long time It does. It does. It does. It does. Here's another one. So this one was at

Andy Galpin, another person I really respect. Love Andy Galpin. But he was on, uh, I think it was Hooberman's podcast and the question was essentially

how many sets are optimal for building muscle. So this is what came out of this. And I just had to repost and disagree. And yes, I'm disagreeing with the data, but I'll back it up. And it says 10 working sets per muscle group per week is the minimum threshold. Minimum?

Aim for 15 to 20 sets per muscle group per week, well-trained lifters, 20 to 25 sets per week. Okay, here's the facts. By the way, if you're a trainer who's trained people for more than five years and you train everyday people, you know what I'm talking about. Yeah, every day people. The average person who did 15 to 25 sets per body part per week would fry. It wouldn't work. It would fry them completely. Ten sets is right around what most people could tolerate. Some people, even less, you need to do less than that. So again, I'm disagreeing with the data, but the data doesn't tend to study everyday people, and it doesn't study

for very long, you know, over a three-month period you might be able to handle tons of money. And they're normally controlled. These people during these times are in a control. And their college-aged males and the whole deal. Exactly. Yeah. Their ability to tolerate other stress and their life, what stress do you have? You're 20 years old. You don't have a wife. You don't have kids. It's not a good representation.

You don't have a full. No, it's not. It's a terrible representation. I mean, the great transition from the conversation I was just having. Like a little bit of pickleball and a hard massage put my body in this crazy and flame state so much that like my readiness state was but even with getting good sleep it's just like inflamed it's just like you can't tell me and probably a 20 year old me would have plowed through those days like nothing and been good to roll well let me ask you guys how many of your clients would have done great with 20 sets per body part none none I'm not have one yeah maybe maybe

maybe and he was like a like a super athlete yeah dude nobody so I like had to repost that and of course all these other coaches and trainers you know commented like this is crazy I don't have any clients that can do. Oh, good. So other trainers? Yeah. No. So that's good.

Yeah. It's good because it's tough when we get into these discussions or debates with the academics who do some of the best research and studies and awesome stuff. But it's just like, I mean, that'll get you so far. Just like, I mean, just training hundreds of people for decades will only get you so far. The combination of the two is where it's really is the sweet spot. Speaking of sleep, Adam, you said you wanted to say so about you. Oh, I'm asleep. I've been dying to tell you guys this story.

So I was waiting for the show. Yeah, yeah. Well, I've been waiting for eight sleep's ad to come around with us so I could bring it up on the show because I think it's such a great ad for them. Okay, so I've talked about before, like my big pitch on why everybody should get an eight sleep because even if it's a bit of an investment, the amount of money that you would save on your electricity bill because you don't have to run your house. Oh, right.

On the cooling and everything else. So even though I say that, I still won't let me. my house go above 71, 72, because it's just uncomfortable. It starts getting above 72 in my house, and I don't even like... Yeah, but you used to run at 67. Exactly. So it's taking me a lot to even allow it to go that high. Mid-70s, I'm not somebody who can be in a house comfortably like that. It's just, it's hard for me. And so I'm stubborn. So I just... So you guys know what happened like, what, 10 days ago or whatever it was? We had that heat wave come through. Yeah, yeah. Three of the hottest days. My AC breaks day one. It broke? Yes. My upstairs AC where my bedroom is at.

breaks literally on the first 102 day, I think we had, like, all year long. And I'm like, son of them. So I get, so my house, okay, my bedroom, even with the fans, even with me running my downstairs AC, I couldn't cool my bedroom off more than 85 degrees. 85 degrees. No, I wouldn't. I got one of the best nights of sleep with all of my covers and comforter on. Because your eight sleep is just freezing.

What I did do, because I knew I was in for potentially going to be a rough night for me. I did drop it lower than what it normally does. And so it's already monitored and figure my body out. So I'm like, I don't need to go to the lowest setting, but I'm going to add minus two to because it breaks it up the night, right? So I went minus two, minus two, on the three, three points that it breaks it up. And then I, it also has this feature. I don't know if you guys know this or not, but you can, uh, jump start the cooling process. And it'll cool it lower than what you normally get in. Oh, that's cool. And it takes like literally like 10, 15 minutes. So it's a new feature on the app. You open it up and I forget what they call it.

It's like super stark cooling or something like that. And you hit it, and then within like 15 minutes, it brings it super cold down. So I did do that. And I changed minus two to all those things. And so when I got in my 85 degree room where it's hot, I got under my sheet, my quilt, and my comforter, and slept all night long. For a guy who can't handle my room to be warm and off in the midst of the inferno. You know why that's so valuable? Because when you look at temperature control in your home, it makes a big.

Like during the day, it's uncomfortable, whatever. Deal with it, maybe. Especially if you're trying to save money. But it will affect your sleep negatively. And so then you have to kind of do the math. Like, is it worth it? I'm going to get bad sleep. Am I going to be productive?

Am I going to be miserable? Makes a big difference. So with something like an eight sleep for people who want to save energy bill, just run that. You're hot during the day. But then when you get in bed, you get good sleep. Dude, I have been saying this for all, but still was too afraid in chicken to let the house get too warm.

You know, because it does, the next day when I finally had the guy come in and repair it, my house has been, you know, managing in the high 80s. I mean, it took all day of running the AC just to bring it all the way back down. It didn't help that we're 100 degree days at the same time. But I was blown away on how comfortable I was with all my sheets on, sheet, quilt and comforter with that eight sleep. That's how badass that is. It does make me want to find somebody.

So if you're a listener and you have one, because I'm not this guy. I'm not to try and save that much on the energy bill. Like turn off your AC and see. Yeah, I'm like super curious to somebody who is willing to take. Because I don't even like being up watching TV in 80 degree, 80 degree house, right? So I'm curious to somebody who doesn't mind that or would love to test that to hear feedback because there's got to be somebody out there that owns this thing that has used it to like really lower the bill. The worst I've ever, now you guys know I have a pretty good tolerance for heat. So I'm not like super averse to heat.

guys, but I'm also a human, so, you know, if it's really hot, it is uncomfortable. There is nothing, nothing I've ever experienced, like sleeping at my grandmother's house in Sicily in the summer. She had no AC. The house is made out of concrete. It's on the, you know, the houses they're on top of each other. So I'm like on the third floor maybe. So, you know, heat rises to the top.

Bro, you guys, it was like I slept on. There's no sheet. You're just to use no sheets. I'm on the bed in my underwear. like 14 years old, 13 years old. And I'm just... Just a pool of sweat. Yes, I'd have to roll to the side

because the bed was wet where I was sweating. And it was like that every night. My dad would sleep on the balcony. He'd go outside on the balcony in a chair. He's sleeping in the balcony. It got so hot. It was brutal. It was painful.

It's never experienced... This has been coming up a lot. I don't know what the message is supposed to be with this, but the parallels of your life and my life. So literally at the same age, I'm living in Don Pedro at that time. and this summers get up to 110 there. And we lived on top of a hill in a, you know,

double wide trailer built home type thing. And no AC running and stuff like that. We had a doughboy pool. And what you would do is you would plunge the pool before you lay down. And I slept on top of my sheet with cold rags on my forehead and on my ankles to try and keep myself. Roodle.

Same age, same time that you're going to get. Just, yeah, just sweat and just, which is part of why I'm so ridiculous. I know that. that I'm like, I've got traumatized. Yeah, I know it traumatized me and I'm over corrected to a point, to hints the point of like, holy crap, my house actually got that warm and I still had great sleep.

I'm deathly afraid of feeling that feeling ever again that I still refuse to that. But I, same age, same age, same time in my life. I just have memories because nobody had AC back that. Now, when we go to Sicily, well, I haven't gone there in a while, but if we go now, people put units in their windows. But back in those days, they couldn't really afford it. Nobody had air conditioning. Wow.

And so in the summer, you just see, first off, the stereotype of the guy in his undershirt, his beater, like, that's because you're so hot. You're in your boxers, beaters, what everybody's like all day, you know, at night, come home from work and stuff. And people are sitting outside with fans. And you're just looking, and everybody's sweating their asses off. Did you guys ever do the redneck hack for that? Is that ice bucket? Yeah, just a big ice. Yeah, and then a fan blowing on the ice.

Like, we did that in college. Is that a swamp cooler? Is that what they called? No, we got a swamp cooler. It was like the big, that was like a big, that was like a big, a big, deal for our family. What's a swamp cool? Is it something like that? It's a giant fan. It's a giant fan. We cut a hole out of the wall and it's like this,

it's a big machine. And then it's got cold water that's being pooled in there, like setting in a pool and then it's blowing that air. That's exactly. It's loud as shit too. So it's like, so who cares you, Katie? Yeah, Chicago is the extremes for me for sure. Chicago's both, right? It's both. The coldest have ever been in my life and the hottest of ever been in my life. Yeah, I can't do Cold. Cold makes me want to cry. I don't want to live. I'm done.

I would rather do that. Yeah, I'd rather do the cold. Didn't you say it was so cold you can feel your nose hairs freeze? Yeah, I probably said that. Yeah. That's scary. Chicago is where, because a Chicago border. Because it's also windy. Chicago border some of those lakes, right? So Chicago's the wind chill off the lake. Yeah. It has those famous pictures, those famous pictures of like cars. Yeah. There's like frozen icicles.

Yeah. Horizontal. Yeah, that just comes in. And it literally just starts form. and you can, I don't know, if you watch like a time lapse, you could see, yeah, you could see the, the, yeah, everything just starting to slowly freeze the cars just are like, yeah, rock hard with ice. And it's just like, I couldn't even like open my car door. Now trip off this, right? Because this is all association, okay. Extreme weather workouts? My favorite. Because I used to work out in the backyard. And I never missed a workout when I was a kid. And so if it was hot, I'm out there working. If it was freezing, I'm out there working out. Loved, like freezing workouts are the best, wearing gloves. That's why I love Rocky 4 of the most. Yeah. Because I've done that with the whole like, you know, log and out in the snow and like, did you re-de-put-a-law on your back?

Yeah, dude, of course. Oh, that's awesome. And I tell you guys that I'll tell you guys this. So there's this course that our church does every so often called Better Man. And it's different churches do it. So it's not like our church did. It's like a course or whatever. And it's at 6.15 in the morning.

Okay, so that's the time you need to be there. Yeah. Because it's guys, right? So get up early, whatever. So I get there. First day, I'm sitting there. I'm kind of tired. Energy drinks barely hitting me.

You know what they open with? Rocky montage. I'm like, don't you dare. Play this at 6.15 a.m. and expect me to sit down. The rest of the time, bro, like sitting on my chair. I'm like, I got to get up, dude. Oh, that's hilarious.

You got to be so high, dude. I wish I was there to see that. I can only imagine you. You can't sit in a 10, 15 minute media. I can't believe sitting down for an hour. There's no way. Our devotion. Right.

Only someone plays Rocky right before. It was the craziest time. Why I saw doing push-ups right on? It was literally while Adrian looked at him to win. And then it starts. I'm like, no, this is the wrong one. I mean, you got to look up and go like, okay, I see. I see the test.

100%. 100%. He built me up because then I got broke down the whole time. They were talking about things in there. And I'm sitting there feeling like, is he talking to me right now? Oh, my God, bro. This is terrible. Jove is red light therapy that works.

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More effective. Go to juve.com. That's J-O-O-V-V-C-L-M-P. Use the code Mime Pump. Get $50 off. Back to the show. Our first caller is Susan from Missouri. Hi, Susan. Hi, Susan.

Hi, Susan. Hi, great to see you guys. Same. How can I help you? You have much more comfortable chairs than me. I'll just read the email like everyone does. Okay. I've been listening to the podcast for two years now doing every workout, and I truly believe

it's helped ship my mindset in such a good way. I don't watch the news, so you keep me up to date on politics, conspiracy theories, and what parents are doing these days because all mine are grown. I love listening to your God story. out and it gives me hope for those that I know have not yet found him. I am 51. I've worked out my whole life, done many ups and downs of cutting lower than what is healthy to lose weight. I have not been a fad diet fan, but I do follow mainstream hit crossfit two-hour workouts that have way too many exercises, et cetera. Your podcast has taught me so much about throwing out the scale, looking at strength

and how my clothes fit and how I feel as targets instead of the scale. I hope my attitude is a good role model for my daughters and granddaughter. Over the last three years, I've consistently strength trained only. My only cardio is my steps, which are around 8,000 a day, and I love to hike. As long as I have the stamina for long hikes, you'll never catch me running. For the last two years, I've worked out with a personal trainer. She's changed out my workout about every six to eight weeks and always leaves in the basics like the compound lifts that you always talk about.

I have reverse dieted, bulked, and cut during those two years, and I feel better and stronger than ever. I currently sit at 22% body fat, and I'm very happy with that. I'm on HRT, so my hormones are great, and I have a good sleep routine. I'm getting ready to go out on my own. I feel like I've learned a lot from the two years with a personal trainer, but I'm ready to go out and try it myself. I have my maintenance calories really set. been on that for over a year. Slight bulk in the fall in the winter to gain a little bit more muscle and then back to maintenance for the rest of the year.

My concern is I no longer have someone to plan my workouts and I need some advice. I've done the bro split four days a week and the full body three days a week and honestly both of them work for me. My goal is to still be able to work out, hike and play with my grandkids 20 years from now. So bone strength, joint health and muscle are my major tart. markets. Do you recommend anabolic because that's what everybody starts with? Do I go with the new PPL or muscle mommy? I'm not sure where to go on that. I do plan on buying Prime Pro for the flexibility and joint health that you always talk about and to keep myself from

injuries I get older. I like PPL. First of all, great job. Great job. Sounds like you hired a good trainer. Doing really, really well. Body fat percentage, the workout. everything you're doing is like so spot on. You look real healthy. Yes. Are you, let me ask, can you mind if I ask you some questions about the trainer?

You worked with them for a while? Yeah, two years. And how many days a week were you with them? They were an online trainer. Okay. Okay, so it was online coach.

Okay. Yeah, online. She was as good as you can get online. She did take care of all of my diet. Cool. Digestion. She took care of all my workouts. I would send her video.

if I had questions about my form. That's great. Okay, that's great. Because there's a few options I have for you. Because I had clients that were with me for a very, very long time. I had some clients with me over 10 years. But what it looked like was, you know, in the beginning, I would see them more often. And then towards the end, it was I would just check in with them to kind of give them, you know, some tips, maybe change a little here or there.

So that is one option. I don't know if your trainer or your coach offers something like that. I know we kind of have something like that. but it would be like, hey, can I have a less, is there an option to work with you or rather than meeting with you, you know, I don't know how many times you met with her, but maybe, you know, one fourth of that. So if it was like once, how often were you meeting with her like through video or online? I did a check in and a video conference every week. Once a month, we'd have a 30 minute call on just how the month had gone. Okay.

So, you know, one option is like, hey, do you have an option where I only meet with you once a month? or I touch base with you every other month. So that's one option. And not necessarily because you need it. You've been doing this for so long. You're doing a really good job. I feel pretty confident that you'd be okay on your own. But I also know the value of having someone kind of look over things,

having that, you know, that accountability. Yeah. And they also, you know, it's more than that too. It's like we have our tendencies. And so a coach is, you know, they're taking a view from out here so they can say, hey, you're doing a little too much of this. or let's move you in this direction. And you might not have done that on your own.

Well, look as simple as something like this. Like, I think a great program choice for you is push-pull legs or muscle mommy. Either one is a fine choice. I would probably push you in the push-pull legs direction. And you go for the next month and you notice some nagging shoulder stuff or feel something. And it's like when we have our check-in, I talk to you about it, ask some questions. And then I go, hey, I want you to do these three movements, you know, before your workout every single time now. and let's drop this exercise and we're going to add this one instead.

And it's like, and then keep doing what you're doing with your diet. It's perfect. I love where it's at. Or you go to something like, hey, you know, I'm starting to feel this way a little bit. And so I'd like to lean out. Okay, well, it's adjust. It's just like that. And you just go.

And you go as long as you need to go until you check back in. I love that. And I think that is such a worthwhile investment. And I think you value, obviously, this just proven by how consistent you've been. Do you absolutely need it? No, I think you could go figure it out. out, but I would push you in that direction. But I like PPL. That's my, my suggestion. Yeah, I like PPL for you. It's good volume for you. I think PPL would be a good fit. Yeah, totally. And you, you obviously,

I mean, you've been doing this for a while, so you have good, you can do all the exercises. You can do the presses. I've actually watched a lot of your videos on, on form. So I was due to hit thrust when I started watching your podcast and so I did watch the video on making sure I was doing it correctly because that's something I put more weight on that than anything so I was afraid I'd hurt myself after a little while yeah no you know it'll be a good you know it's a good question to ask you Susan which I should have asked you is what is the is there like a worry or fear of going off on your own and if so however small what is it it is it the accountability is it just I'm not sure the direction I'm going to go what would that be if that's the case I think I'm

prone to when I was doing my own workouts before, I'm prone to doing too much. Yeah. Okay. Over training. And so that's the reason I wanted to go with one of your programs. It's already set. Yeah. I know exactly what I have to do and I don't overdo it that way.

If I am a hypertrophy, you know, it's a failure kind of person. Yeah. Yeah. So if, so knowing yourself, if you, if you never worked with a coach and you just followed our programs, would you be able to just follow our programs? or do you think you still would have a tendency to kind of start to add a little bit or push a little too hard? No, because I think as soon as I start seeing results on anything, I'm like, well, then don't fix something that's not broke and just keep going with it. Okay. So the programs that are great for you, okay?

Yeah. PPL, muscle mommy. The whole 15s. The whole 15 protocol. You should try it at least. Yeah, I think would be phenomenal for you. Symmetry would be awesome. The programs you shouldn't do, aesthetic, split, you know, those types of routines. You might even be okay doing power lift, but just make sure you're in a surplus.

But those are kind of the programs, the ones I mentioned, I think would all be appropriate for you. And I think you'll be surprised at how well you respond to a 15 protocol because you might look at it and be like, this is nothing. But you throw it in here and there in between the other programs. And from our listeners who do this, they get the best results during those periods of time. I've looked at something like that because I only go to the job. gym probably three to four days a week. So the rest of the time I'm just doing my walking or I looked at some of the mobility that you guys have. So that's why I looked at prime pro or performance.

I didn't know which one that I should use for the off days just to make sure my joints stay healthy. Prime pro. Yeah, it would be prime pro. Yeah, I like PPL. Yeah, let's go PPL three days a week. We'll send that to you. We'll do that great on that. Perfect. That works great. Yeah, yeah, you got it. Thank you so much for the support. And Susan, if you do end up wanting that, so we have what's called a concierge program and you're a perfect for this. It's literally where you just check in once a month. The program's included in that and they tailor it to you. So that's just part of the process. So if that's something that's something you're interested in, we can have someone that will call you and you can go over all that. Yeah, that would be great. Okay. All right. Awesome. All right, Susan. Thank you. Keep it up.

Thank you. Yeah. Yeah. I mean, when I look back to the clients that I had for a long time, you know, would start two days a week, then it moved down to one day week, eventually. some of them were once every other week. And then I had some clients who just met with me once a month. And it kept them consistent. It kept them going in the right direction. They never stopped with their workouts. Totally worth it.

Well, I think we all have experienced this. This is part of the reason why we built the concierge program is that it's the ideal evolution of every client. Our goal isn't to have a client forever. The goal is to teach them what they needed to know to take care of themselves for the rest of their life. the same time, we've been doing this long enough to know how many people valued that, man, I just like being able to check in. But you don't need to be, yeah, but you don't need to be paying me, you know, premium price to see me every single week.

Just make little tweaks to keep you going. And just so you have that resource to check in with and go, hey, I'm feeling this. I notice that. Or maybe six months goes by and you're like, you know what, I want to get ready for this run or I want to try this thing. Or you know what, I might enter in a power. And so you have somebody who's just tweaking the diet, adjusting things for you. And it's why a lot of our clients after they finish with our trainers, they end up in the concierge program.

Our next caller is Alvin from Florida. Alvin, what's happening? How are you doing, Alvin? What's up, buddy? Hello, hello, hello. I'm doing good. I'm excited. I've been preparing on how to say this things.

And I'm okay. I'm finally here. Awesome. After a long time, like, planning to be here. Awesome. Are you wearing pants? Stop. Yeah.

I got shorts on. Okay. I got shorts. How can we help you? Keep it classy. Okay, let me base it on my email. I'm kind of old, 64 years, 6'4 years, 6 foot, 200 pounds. I'm fat around the abdomen, belly, that place there.

I was obese for a long time. During my teenage years, I peaked at like 300 for a few years, 350 was my peak. Then I was maintaining 300 for, I don't know how long, more than a few years. Then finally I lose weight, but everything that I lost was in the arms, in the legs, and my belly and stomach is still kind of fat. But people will say I'm not fat if I'm just dressed with a shirt, proper shirt, and proper pants, but if I'm naked, I see myself, oh, I am really fat. And now, my goal is longevity and become stronger and as bad as I can possibly be.

And then what else? I want to avoid I want to stay light I want to avoid gaining weight I want to stay light because I have this I want to do some long

long distance hiking maybe multi-day hiking and also I'm trying I'm learning flying now and I'd like to proceed with flying a glider and the gliders

want you to be very light And then I also need to fix my flexibility because I lost my ability to squat. A few years ago, I was still doing squats like air squats every time I take a break in the bathroom at one of my jobs. And recently, after a few years, I don't have that ability anymore. and my shoulders is also like kind of a little bit stuck. Now, another thing, I want to do, I want to be able to do one pull-up for sailing purposes

because if I fall in the water, I need to pull-up to get back on the sailboat. That's it. And I guess my question is, what's the one program that will help me with my goals? and another question is not wanting to build a lot of muscles how much protein do I really need one gram is like really a lot good questions

so one thing I can 100% promise you and guarantee is you'll never you're not going to build too much muscle okay yeah there is no strength I figure that but I mean it won't happen I mean with the protein with the amount of protein that I said be taking.

No, so one gram per pound of body weights a good target. You can go a little less than that, maybe 7.7 grams per pound. But the high protein is good for longevity, mobility, strength, performance. It's going to be good for bone density. So it's actually going to be good for you. In fact, the data shows that the older you get, it's probably more important to have a higher intake of protein. It will also help with the fat loss. Okay.

So if you eat it first and you stick to whole, whole natural foods. There's this natural calorie dropping effect that happens because protein is very satiety producing. So what that means is when you're eating, you know, you're 200 pounds. So let's say you aim for 160 grams of protein. Okay. So maybe 55 grams of protein for breakfast, lunch, and dinner.

And you eat it first and it's whole natural foods. That does a lot to control your appetite. And it will naturally help you get leaner. It would also help you build muscle at the same time. So I definitely think we should aim. for that, avoid processed foods. And the program... That's processed food is out for more than a few years already.

Good, good. I don't think home cooking every time. Oh, perfect. Good, good. The program that's good for you, especially considering this, that you said, you've kind lost the ability to squat, overhead pressing is feeling difficult. I think the best program for you is Map Starter. Okay.

That would be, yep, map starter. You're going to be using dumbbells and a physio ball. It's going to help with stability. It's going to help a balance. It's going to help you with technique and form. Okay. And after you follow starter, symmetry,

maybe once or twice, then we can move you to another program. Symmetry could be good. You know, suspension would be good. You know, bands would even be good. But I like starter for you

for at least a couple rounds. And you'll see your body progress. What do you mean by a couple of rounds? You follow the whole program and then follow it again. Oh, okay, like two cycles. Correct. Yes. Correct.

Yeah. Correct. Okay. I see you have, it looks like you have a pull-up bar and, uh, and squat rack behind you. Yeah, yeah. You got a, yeah. Yeah, I got that recently wanting to improve with my, I got a few dumbbells.

Then I got this one recently with a barbell and a few smaller weights. Okay. Yeah. Alvin, because you have some, some, uh, pretty good ambitious goals with the glider and getting in the boat and getting pull-ups and working on the shoulder, Have you considered working with a personal trainer? Not really because one thing is also I'm building up the financial health on my side. Okay.

Understood. So starter would be the way to go. Now starter is going to be using dumbbells and a physio ball. Do you know what a physio ball is? Not really. It's like a yoga ball, a big inflatable ball that you sit on. You can get those real cheap. I think I got one of those in the shed from...

Perfect. Probably my daughter or my wife. Perfect. You'll be using that instead of the bench in this program. Yep. And so follow this program once, follow it again twice, and then you can start to try progressing to other exercises. But this will be good to build that foundation of strength and stability.

Map starter, you said? I'm sending it to you. We have your emails. We're going to send it to you. You got you, buddy. You're going to get it for free. Thank you very. much. Thank you very much. One more question. Yes. If I could, if I could spare like $10 a day for some

supplement, what will be good for my brain? Cratein. I'm, I'm taking, I'm going to take this exam with the flying with the thing called the license to fly. Cratein by far. Multivitamin and cratine. Those two supplements are the best for what you're looking for. Multivitamin is very inexpensive. and these days creatine monohydrate, just pure creatine monohydrate, is also... Okay, creatine, and what would be the ideal dose? About five to ten grams a day. Yeah. If you can work that up with your stomach, it would be ideal.

What's it with the stomach? He's saying, well, like, if you want to increase that, it gives you more cognitive benefits. So, meaning if we get close to 15 grams, that'd be great, but not all at once. So start with five, see how you do. Take five with every. meal. That would be ideal. Yeah. So every time you eat, you also have some creatine. Five grams. Every

meal also have five grams of creatine. Great. Yes. That would be, that would be perfect. We'll send that the program to you. Shoot for the protein, like we said. Follow the program that we're going to send to you at least two rounds. Two rounds. What's the time frame for one

round? I believe it's nine weeks. Yeah, almost three months. Is it 12 weeks? It's just under that. Yeah, it's like 10. Okay. So it'll give you, it'll give you like two and a half months. So you've got yourself about probably four, four and a half, five months of programming. Okay. There's, there's an underlying thing that just came up. My daughter's getting married December next year. So I have a lot of time. Yeah, good. Yeah. I mean, I look good already, but to look better. Yeah. You'll be all right, you follow it through two rounds. And then I want you to email us in back any questions or concerns or

anything else you want to know. Just email us back. Okay. Okay. We'll do that. All right. Thanks, Alvin. Thank you very much. Thank you very much, everybody. Excuse mine remembering the names. The brain is not very good. But next time, I'll be better. No worries. We got you, Alvin. Thank you. Thank you. Thank you. Bye, bye. Have a good day. Yep. I haven't heard that in a while. I don't want to build too much muscle.

That was really common. That was always my favorite. People used to say that all time. I'm like, listen, you ain't going to build. Yeah. Yeah. Well, you get. worry about that. He's, you know, that comes from the kite, the flying, the flyer. I understand what he means. He doesn't want to be heavy, but yeah, I get what he means. I used to have this in the late 90s when I was in gyms. People would be like, you know, I'll try and look like a boy. But I don't want to look like a bodybuilder. I'm like, listen, that will not happen. I don't care. In fact, you can try looking like that when you look like that. I used to have ladies that

would think, like, I'm training them like a line. I'm going to turn into a linebacker. Yeah. These types of exercise. I'm like, no, you're. not. Our next caller is Jordan from Arizona. Hi, Jordan. Hi, Jordan. Hello. Hi. How are you guys? Good. How can we help you?

So, first of all, I want to do like a little thing. Just say hi to my mom because I know she's listening right now. She's been listening for a really long time. Oh, cool. And also, I really respect how much you guys focus on women's health. And I think right now I need the education. A lot of girls like me also need this kind of rally wake-up call as well. but I'll go ahead and get into it. So I decided to go get an in-body scan and the results were kind of interesting to me. So for reference, I'm 510, 21, way around 128 to 130

and it came in at 9.8% body fat. And skeletal muscle mass was around 65 pounds. So I love training and I love working towards a lean physique. And I've heard you guys talk about reverse dieting before. So my question is, if my primary goal is to maintain my current physique while preserving or potentially building muscle, would a reverse diet make sense? And if so, what would the progression with my calories and training look like? And I'll be honest, a lot of my goals revolve around aesthetics. I'm also wondering if a reverse diet is suitable for that.

Yeah. Thanks for calling in. Okay. So can I ask you some more questions, Jordan? Of course. So in your email, you said that the scan was kind of like a wake-up call? Definitely. Explain that.

What do you mean by that? I, when I was listening to you guys, I didn't really know where a female should sit at and body fat percentage-wise. And the second I saw that it was below 10%, I realized the people who are below or around 10 percent usually are going into a bodybuilding shell, and that's not something that I'm doing right now. So I realize I definitely to have more like body fat on my

body to have like a functioning and have like better hormones and stuff like that. So I kind of got a little scared from that number, I think. Have you lost your menstrual cycle? I have. Okay. Okay. Any other

you mentioned balancing out hormones and stuff, have you noticed that besides the number because you know, you could look at a number and it could could be scary or not. You lost your menstrual cycle, which is a sign. Are there any other signs and symptoms that you could kind of point to and be like, maybe I should eat more or? I would say definitely strength.

I feel like I've had to like drop my weights a lot at the time. And I'm also not as motivated to go exercise. And I think my sleep is great, which is kind of a factor that I also was paying a lot of attention to. and that was, but I think my loss and strength was definitely a big sign. What is, you said your mom listens to the show, what does your mom say to you about all this? Do you guys talk about this? We do.

We talk about a lot. She actually told me to ask about a reverse diet and see if that was something that I should look into and how that would look. And I think she's also kind of showing me the different programs you have as well because she just started the muscle mommy one as well. So she's really liking it. All right. And so you did mention, you know, probably need to gain body fat, but you also said, maintain my physique and aesthetic. Is there a fear around gaining body fat?

I think so. I think it's just a fear of the unknown of where, because I know every single person's different as well, like where the body fat is going to accumulate most likely. So I think there is a bit of a fear there. But I also like the idea of with that. gaining strength, also improving my endurance. Yeah. And also I do know that one of the factors of losing a menstrual cycle is bone density as well.

So I think that in combination with more strength training and getting stronger would really help combat that. Did you see the bone density on your Dexas scan? Did it say anything about that? I didn't. Okay. Okay. I'm glad we're catching you at 21. So you're so good that we're so good that you're so good that you're having.

this conversation now and not five years from now or even later than that, which we have a lot. Your age is what makes you so resilient. But losing your menstrual cycle is a really big sign. Big sign, yeah. That you're undernourished and likely overtrained on top of that. And the overtrained part is connected to being undernourished. Doesn't take much to be overtrained when you're undernourished. But I do want to ask you what your workout looks like now.

Like how in your email says you love the gym, how many do you? a week are you in the gym and how long do you spend in there? I'd say around four to five days a week and I usually try to just make it pretty quick. I go to like an hour, maybe an hour and a half max. I'm doing a little bit of cardio afterwards, but it's typically around two leg days, two upper body days and then I'll throw in a core day and usually a lot of these workout or just other functional core exercises. What's activity you look like outside of the gym?

Are you doing other activities? I don't do any other activities, but I just got over 10K steps a day. Okay. Would you be prepared to let go of this and have somebody else do this for you? In other words, just listen to somebody's advice for a little while. Outsource it. Absolutely. Okay.

Because that's probably what it's going to take to do this properly because it's going to be on your own. It's going to be scary because you will gain weight. You will gain body fat. You'll also get stronger. you'll also become more fit. You'll also have more energy. You'll feel great. Your menstrual cycle will come back.

And you'll feel good. But the weight, the weight on the scale will go up for sure. And it's going to be scary for you. And you will eat more than you're used to. And you'll also work out less than you're used to, which all of those things are really scary. If that's what you're used to and you want to do it, especially if you see the scale, you know, go up and it goes up 10 pounds and 15 pounds and 20 pounds.

You're 510, so you're pretty tall. A fit, muscular, you know, ishe physique at your height is with a decent body fat percentage, like 19%, which is lean, but that's double what you're at. You know, you're sitting at 150, 160 pounds. And that's a scary number to somebody who's used to sitting at, you know, 120, 130 pounds. But you're tall. Right. Yeah.

So, and so, I mean, I could tell you what to do. I could send you the program. I could tell you how to reverse diet, what that looks. looks like. My confidence in your ability to follow through with it on your own is low and it has nothing to do with you. Has everything to do with my experience. It's very difficult. It's a very difficult process. Because you will be uncomfortable. You will be uncomfortable. You will not like it. It will be hard. But that's part of the process. Goal one is and the only thing if you're getting coached by us, we're talking about is menstrual cycle and strength. That's all we're talking

about. I don't care what you look like. I don't care what the scale set. All I care about is, have we got that menstrual cycle back? Are you getting stronger in the gym? And that way, and that we're going to keep reverse dieting and keep pushing in that direction until that. And then we can play with sculpting the body, body fat percentage, all those things. But those are the first two things. Like, we have to get healthy first and foremost. And then we can set all the other goals later. And that period of time for every client that I've trained is, is, really is just, it's tough. It is.

Now, just to encourage you, now that Adam's scared to crap out of you about this, okay. Being healthy, being healthy looks good. Yeah. Being healthy looks better than being unhealthy. And then the other thing to encourage you with is because of your age, your body's going to respond well. Yeah, that's where I'm excited about you coming to us right now.

We've worked with female clients in their mid-30s who've done this for most their lives. Much harder. And getting their menstrual cycle come back could sometimes take a long time. I feel very confident that we would see, you know, within three to six months, a rapid transformation in your health. And your strength is going to go way, like triple, like triple, the weight that you can lift in the gym. That's going to blow you away is how stronger you get. And I will encourage you to focus on your strength. That's what's going to keep you on point through this whole process.

It's going to look like dramatically reducing the volume of training, too, by the way. So, like, I know you said the gym is kind of quick for you, hour, hour and a half. but it's going to look like a lot less, a lot less days and less time in there. Yeah, you might be in there three days a week, 45 minutes, something like that. Yeah.

That sounds great. Yep. Okay. If, Jordan, if you're open to hiring one of our coaches, because I think that's the best bet, I can have someone call you.

And I'm, if I were coaching you, I would say between six to nine months is how long I'd want to work with you to get you out of this and then comfortably off on your own and just feeling amazing. I would love that.

Okay. We'll have somebody call you for sure. I'm excited for you. And I'm also proud of you coming right now to us like that. I know it takes a lot. Yes, to put yourself out on camera and stuff like that. But to come to us at 21 years old, like we got this. I wouldn't be surprised. We're going to turn around fast. You're going to be pumped. And I wouldn't be surprised if 30 to 60 days you started to feel really different. Just because your age and how resilient that makes you. I hope so. And I hope this message hopefully gets to a lot more people my age. because I think right now some of the stuff we see is just putting us all in the wrong direction. So I will.

100% agree. Obeying to keep promoting this. 100% agree. Jordan, one more piece of advice. Take your algorithm and thoughtfully change it away from fitness influencers through this process because that really, especially for young women, is toxic. It is so toxic. So just like get off, you know, don't look at those. It's going to move you in all kinds of crazy directions.

Well, too. We'll step you through this. We got you. Thank you. All right, George. I appreciate it. Thank you. All right. Well, I'm, uh, she 21 year old at 9% body fat, uh, losing her period.

So resilient at that age. To reverse her out and get her, her body's going to respond very well, very, very well. But boy, is it going to be scary. And that's why I'm giving her numbers like 150, 160 pounds. It's like, you're going to have the game. Yep. 20 to 30 pounds on the scale. Yeah.

There's a part of me because she. she is so receptive she is so positive she called that feels bad for like really pushing in the direction of like unique but it's just like I it's just you're you're hearing experience well we got you of training someone like that

like the difficulty oh yeah like two three months in the scales going up you're going to be really well here's the reality of it and I've openly talked a lot about the journey with Corinne and our whole thing and struggle with like trying to build muscle and obviously that's her goal right she wants to build muscle

but what happens sometimes when you've been running a low body fat You just gain fat. You just gain body fat. She's 9% dude. She needs to. Yeah, exactly. Exactly.

But you can logically understand that all day long. But then when you see it, you feel it, it can be very discouraged. Especially when you're putting the work in, right? You're going to the gym. You're eating whole foods. You're just eating more of them. Your coach is telling you when you go this direction. So what we hope and will be exciting is that relatively quick we can get the menstrual cycle back

because that's the main focus. And that's exciting in itself. Like, hey, this is, you see, this is your body telling you you're moving the right direction because the mirror, the scale could be really rough for a little bit until we get there. Yeah. And in my experience, this is, again, my own experience with a few people I've had in this particular situation. Her period will probably come back. She's going to have to gain like 6, 7% body fat before that even starts to happen.

Although her age, I tell you what, man, you someone, early 20s young female, even at 9% she's, resilient. You can see it in her face because if she was 30 at 9%, it would look really weathered. And so there's a little bit of a, it's a little deceiving when you're that young and that depleted. Although, you know, that's why I asked her what mom says, because parents know. But yeah, she's going to have to at least double that. All right. Our next caller is Taise from California. Welcome back. Well, hello there. How are you? How are you? How are you? It was good to see you in person. Yeah, yeah. It was so good to see you guys. I I would have loved to be able to talk to Justin and Adam a little bit more,

but it was nice to talk to Sal and Doug and see you guys and feel your vibes. You guys are 100%, man. It was like for the audience, like what you see and what you feel over here, it's the real deal. And I'm really just, I don't know, I'm grateful to have had this. I'm glad you liked the live event. That's good. I'm glad you made it.

So give us a little update. So how's it going? Last time we talked, I think we were just like, hey, try and get into some communities, get some support, you know, type of deal. And I think that's kind of where we left off. You've been really just doing so much for taking it all on. Yeah, just trying to take everything on. So what's going on?

Yeah. So, sorry, I'm just turning up my volume here. Yeah, a lot has happened. The community thing didn't. really happened so much. The intention was there. I set some, like, I'm going to go to this class Wednesday night. I'm so excited, but my responsibilities as a mom takes, you know, precedence. And each and every time, like, my kid needs a lot of support with school and schoolwork. And by the time, all those responsibilities are taken care of, there's just, you know, the class is

gone, whatever. So it's hard. I'm a single, you know, I'm a single, you know, I'm a single, you know, single mom and I provide every like I don't have any support or family around so it's just the two of us so making that time has been challenging however I have said yes to a couple of girlfriends who invited me out a couple of times so that was good and I'm you know doing my best just to um open that door a little more I definitely uh know the value of um having more of that security that bolstering community. But yeah, my priority is my son and, you know, I got to make sure he's cared for. So that's been a little bit challenging. But I don't know if you got to read my little update because I had a big aha moment in regards to my body and my pain, which is that I believe that I've been

dealing with hypermobility my whole life. And I have not realized it. And so it's been, eye opening, I always felt very broken. I never felt like I fit into my body. My body always just felt broken and flawed. And, you know, I thought that that was mainly because I had the history of obesity, especially during my puberty, my puberty years. Like, I just thought my bones, whatever. However, I have a new client who has HEDS.

And so I did some research around that, which is hypermobotivy. Eller Downless syndrome. And there were just so many moments where I was like, wow, that sounds a lot like me. Not the Ellers Downloads, but when I learned more about hypermobile spectrum disorder without kind of more of the connected pushy stuff, then I realized, holy cow, like, I think that's what's happening with me. Because my whole life, like my ankles would give out. my knees will almost

dislocate when I'm just standing up from the floor sometimes walking will cause my hips to almost go out when I sleep I have a lot of pain and after discovering more about this I realized oh the pain is because it feels like my joints are collapsing you know so it'll hurt on one side and then I'll flip over and it'll hurt on the other side

and I sprained my neck when I was young by doing a headstand, and I don't know that that's normal. There's a lot of things that I thought, anyhow, I don't want to talk too much, but I think that that has a lot to do with what's happening, and I'm wondering, you know, from your experience as well, if it's possible that, you know, even if I'm not overdoing it, doing two or three lifts a day or something like that, not going to fatigue, not going super heavy, that leaves me with more. pain and discomfort, perhaps because of some type of central nervous system signaling to, you know, support the joints more or, I don't know, I'm trying to put it together and I feel like I have

a lot to learn now and I want to figure out what I need to do. You, you, I think you're hitting the nail on the head. By the way, I can tell you're sitting kind of cross-legged. Are you, are you sitting like, or do you tend to sit in like stretches? This is just something I noticed from people with hypermobility. they tend to sit in ways that I couldn't get into if I tried. You know, what's interesting is I've been watching the Prime Pro stuff, and I was watching your guys of 1990s, and how it's like so hard to put your knee down.

And I was like, what? Like, that's hard. Are you serious? Like, because my knee just falls down. You know, doing some of the other stuff is hard for me, but not that. Yeah, so hypermobile, I think you hit the nail on the head. So your, so short range of motion. So you hear us communicate full range of motion.

That is not good for you. Training really full range of motion for you can cause pain. So short range of motion, but ideally it's isometric. Isometric. Pause reps when you do exercises. So the way you lift weights doesn't look traditional anymore. It's not this full. I need to figure that out.

I don't know what pause reps means. So what it looks like is, so take any exercise that you would normally do and you would take it through full range of motion and you would move at this kind of normal tempo, what it looks like is you don't go through the full range. You shorten it up. So just short of what you would normally go. and you pause for three seconds. And then you go up and you don't go as high as you would go before.

You pause and you pause for three seconds. So in every rep and exercise that you do, you're mindful of, oh, I would go further up or I would squat further down. And you stop it short of that. And you pause the body in that. And you can, you contract the body. You do an isometric. So you pause.

Emphasis on your tensing. So you pause and you tense up for three seconds. And then you go and your reps start. to look like that. We're trying to make you tighter. So do you have symmetry, map symmetry? Yes. I think, yeah, I think so.

If you do. I haven't gone into it yet. If you don't, we'll send it to you. The beginning is a two weeks of isometrics. Yeah, okay? Let's repeat that. I want you to do that, not for two weeks. I want you to do that for like three months.

Oh, wow. Okay. That's your workout as isometric. Okay. That's it. Okay. For now. Yeah.

Okay, nothing else for you. Nothing else for now. Then when you get into traditional strength training, it looks like what Adam is saying. Okay. So it's going to feel. And what Adam is, what Adam is saying, that's inflection and extension. That's in both directions. Yes.

Yes. But you're not going to shorten the range. Yeah. So like let's see. You can sit in a squat, no problem. That's not where you're going to stop. You're going to stop at parallel. Always short.

Yeah. Oh, parallel. Wow. Okay. And hold tightness. But the, but the, the asymmetric portion of symmetry for you, Do that for a while. Okay.

That's going to bolster and strengthen your joints. And it's going to help make you a little bit more stable. Okay. Yeah, that sounds really good. I've been consistent with mobility training, you know, since we last talked. And I feel like that has helped a lot already. But I do notice that other little pain things pop up. And I've been wondering, like, oh, it's like my squat too deep because, like, my knees will start to hurt.

and so I'll try that. What I continue with the mobility as well. So mobility's okay, but here's the difference. So you're connected and tensing the entire time. You are not sitting in any of the positions. Call it kin stretch. It's a lot more emphasis on like really tightening the muscles in those positions. It's less about, you know, like getting full range and really, it's really just like

articulating your way through, really tensing your way through these movements. Yeah, I don't, I don't even know. I want you to do mobility. I want you to just do the isometrics. Yeah, because the mobility, okay, if I'm training you as a client. It's too in range focused. Mobility looks different for you. Yeah.

Okay. It's like most people look at mobility as like an active stretch. And it's like a stretching thing. It's less of a stretching thing for you. It's more of a- feeling. It's been feeling less of a stretching thing. I've been like really, really engaged throughout all the motions.

Good, good. that's why it's helping. And I'll say like the weird thing is, is that like I feel like the joints are super lax, but I feel tight at the same time. Like my, like my thoracic rotation, extension, it's very limited. But like deep in the bones, they feel, I feel like my brain is, you know, having to wrap itself around something that is so brand new. The fact that you strength train has actually protected you a lot.

lot. I just want you to know that. So hypermobility has helped a lot. Uh, is very pain and injury prone. Okay. The fact that you're, you have some pain here and there and things kind of bother you is a testament to the fact that you've done strength training. Like, you've actually done a good, you've done a lot better than somebody who has hypermobility who has not done strength training. But I want isometrics for you. The other thing I'd have you do, if you haven't tested your vitamin D levels, I'd like for you to get that tested, uh, and, and see if you need to supplement with vitamin D because that can also play a role in pain in situations like you're talking about.

So the advice on mobility actually looks the same as strength training also. So in other words, like you brought up the thoracic mobility. So like say you're doing like a lizard with rotation. Typically someone with lizard rotation, we do the rotation and we're trying to really challenge that in range rotation and connect. For you, I might actually shorten it up and just tense the body. That's it. So instead of like trying to really put emphasis on how far you rotate or how far you lunge

into something or how deep you go into the stretch and connect. Actually, who cares? I don't care if you shorten it up a little bit. And then I do an isometric. So go to, let's say, Lismore rotation, go open up. And I know you because you have hyperobility. You could go all the way another six, eight inches. I'm going to shorten you at the six eight, but then I want you to tense your whole body in that position and then come back and then open up and then tense in that position. So your mobility movements even look a little bit different. They're more isometric. Yeah, it's really just like introducing. certain positioning with your body.

So you get familiar with those positions, but now you're adding stability. It's all about stability. It's like creating tension, owning that position, and then kind of working your way back. That's it. Okay. I noticed that in some of the positions, there isn't a lot of flexibility, you know, and in a lot of position there, it's very limited. But you would suggest the same thing.

Like my rotation, you know, I'm not sure what the lizard wants. is, but you guys had one on there where you're like reaching through the arm on all fours and then reaching above. That has actually felt so amazing for me and it was really, really limited. But I am very active in the positions and it's felt helpful. So I'm wondering if I just kind of keep going with that, but then give my attention to like, does it feel like I'm overextending in some way, shape or form. I don't mind you. I would just hold it.

Like less, less of like moving through it and just holding it. I don't mind you doing the ones that you think feel good for you. Yeah. But I do want your workouts to be asymmetrics for a while. Okay. Exactly. Okay.

Okay. Well, I'd be able to like continue to like maintain muscle or build muscle. My lower body is very weak. And it's been hard because I keep going through what I would call like overuse injuries. But maybe it's because of the hypermobility. knee inflammation. It's like really held me back from getting

stronger and I've been my balance has been off my whole life like really bad you know like my arch is fall my ankles are unstable and I really want to work on my lower body my balance my stability so is that something that I'll be able to continue to

develop through the isometrics and the isometrics are going to help you develop that strength. If we give if we can make things more stable and counteract the hypermobility kind of issues, then you'll get better results. Yeah. But this is first,

this is first order. Because without this, we're just going to keep doing what we've, what we've been doing. It's all about stability now. Yeah. So it's literally like there, you'll see when you get maps in,

we'll look at the first two weeks. You're like holding a position and creating tension in that position. So you're not even moving. But that's, that's what needs to happen for like a couple months, at least. Yeah. Okay.

Tice that we kind of addressed the exercise. stuff that I think is kind of the goal for the next few months. I want to talk a little bit about the community thing because definitely heart goes out to you when you're doing everything yourself. It's really tough to get out of the house and go somewhere. Have you considered like doing like Bunko or Bridge or having people over to your house on a weekly or biweekly basis with some of your girlfriends or friends that you guys, you know, I don't know if you're into cards.

I don't know if you're into board games or ever been interested in that. Like my aunt has her bunk a week that she does every week with all her neighbor friends and they get together and it's the girls get together, have a glass of wine, they have a blast. I mean, something like that where they come to you and you host it. So it doesn't require you go and go leave your house. That's a possibility. I like that idea. I mean, I really like that idea. I can again, like put my intention there and see it's just I don't want to make excuses or sound like.

a victim or anything like that. I'm not. I just like, it's this like stage in time where it's difficult because all my girlfriends are moms, you know, and wives and like, you know, they've got, oh my God, I'm going to tear up. They got, you know, their families and stuff. And okay. Sorry. Yeah. But I'm going to continue to. Oh, man. Okay. Okay. Yeah. I will. Yeah, it's just, I will. It's just challenging. It's challenging. I can't imagine. It's just challenging right now. But, you know, I also, I also know that, like, this is just right now. You know, my kid has a lot of needs. My community is where they're at. And, you know, my kid is 16. And so, like, in a couple years, things are going to be different. In the meantime, yes. I, I, I, I, I, I, I, I, I, I, I, I,

We'll reach out more and see if I can create more opportunities for getting together and everything. And you don't, you don't sound like a victim, okay? I don't think that at all. Just know that me is just throwing out all these things until something hits like, oh, you know what? It's a good idea. Maybe I'll try that. It's less me pushing that you've got to go do this.

I can feel that your heart wants that, that you're trying that, that you have a ton of responsibility on your plate. And so that's part of my job as a coach is like, let me find some other ways that we could do this. Like does it look like first? Maybe it looks virtual first where I join. I love hearts.

That's my card game, right? So hearts and spades. So I join a, you know, a Facebook forum group of other people that love the card game. And I meet people online first and then eventually find out, oh, wow, some people live within 10, miles of me and then I invite new people over that I start to meet. I don't know I don't know what that sounds like or resident could resonate with you but that's I'm just throwing suggestions

not because I think that sometimes the first step is you just tell the friends you have that you're having a tough time it doesn't even have to be scheduled anything you're just like hey I just need somebody to talk to and I'm just going to like things are really hard right now and that's it yeah people tend to show yeah you know yeah I mean I just my friends, my friends know. My life has been hard for the past 22 years, you know. They, they saw me get out of this, like, crazy situation and, like, I'm doing a lot better now than I have been. But, you know, I will say that I think I mentioned last time I do have this online. It's an online dance community, and we do get together every week. I mean, we don't hang out and talk

about life so much, but it's definitely feeling more and more like a community, and it's something, you know. That's good. Yeah. That's good. Yeah. But. And yeah, I have, I have, you know, a couple girlfriends who have a little more space and time. And it's just a busy time in life.

But, yeah. Yeah. That is good. Just keep thinking in that. I think that's the point I want to make is just that don't, don't give up on it. And, you know, something will present itself and just keep putting some attention in that direction. And, you know, something, something, something, we'll eventually click, but the value of it is, is tremendous.

In the meantime, we're going to look up your account. If you don't have symmetry, we'll just send that to you. And it's the first part of it. It's two weeks in there. Just keep repeating that. I think that'll make a big difference with the pain. Hopefully, yeah, absolve the pain. Yeah.

I'll do that. Yeah, I'm pretty sure I do have symmetry. But if you guys can check on the back end, then that'll make it easy. Thank you so much. Thanks, thank you so much. It was great to meet you in person, by the way. Yeah, it was really good to meet you, too. And you need anything.

You send us an email, okay? Thank you. I will. Yeah, I appreciate you guys. Thank you. All right. Okay. Bye. Bye. That's tough. Yeah. That's really hard. On the good note, I think she hit the nail on the head with mobility. Yeah. Yeah. And, you know, it's not a question I normally, well, it's not a question I normally ask is it's not common. I've only had a couple clients with real hypermobility. But while she was talking, I don't know if you guys noticed,

while she was talking, she picked her leg up and like, yeah, was moving in. And the people that I know that I've worked with hypermobility. When they sit, they don't sit normally. They have to sit in a weird stretch position to feel kind of comfortable. 45 degree. Yeah. And so that isometrics would make a big difference. But, you know, it's tough, man.

Personal life-wise, it's tough to do it without doing it with other people. And sometimes it means you just tell them. But then, you know, there's always a struggle of it. I'm a burden. Do I want to just keep telling people my problems? I mean, I totally get that. Look, if you like this podcast, Come find us on Instagram.

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