2971: AI Workout Programs and GLP-1 Are Changing the World — Here Is What to Watch Out For
00:00If you want to pump your body and expand your mind, there's only one place to go.Mind Pump.Mind Pump with your hosts.Sal DeStefano, Adam Schaefer, and Justin Andrews.You just found the most downloaded health, fitness, and entertainment podcast and historyapproaching over half a billion downloads.This is Mind Pump.Today's episode, we had people call in.
00:23We got to coach them live on air, but this was after the intro.Today's intro is 57 minutes long.Now, in the intro, we talk.about AI workout programs,GLP use, diet,exercise, current events in family life,it's always fun.Look, if you want to be on an episode like this,
00:38here's what you do.Submit your question to mp.life caller.com.Now, this episode is brought to youby some sponsors.The first one is Juve.We talked about the red light panels todayand how red light therapyhas been shown to build muscle.
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02:24Include your shirt size and your shipping address.And we'll get that shirt right out to you.All right, real quick, if you love us like we love you, why not show it by rocking one of our shirts, hats, mugs, or training gear over at mindpumpstore.com.I'm talking right now, hit pause, head on over to mindpump store.com.That's it.Enjoy the rest of the show.The health and fitness world is changing.People seem to be getting in better shape.
02:49In fact, obesity rates for the first time in decades have plateaued and are dropping.Is it the AI workout programs people are getting?plus GLP use?I think so.It's definitely changing the world,but beware.We're going to talk about the risksassociated with both
03:06and how to use them properly.Let's get it into it.You're never on social media on the weekends.Did you see my storythat I posted this weekend?Was it about this?Well, not exactly this.Oftentimes you and I are on the same page,
03:16so.Well, yeah, interesting.So I actually,I was so weird,not something I would do,but felt compelled for some reasonbecause I had just got backfrom Disneyland
03:24and there was a momentwhere Katrina and I looked at each other.It was like almost exact same,thinking the same thing,because I think we had seen like multiple times nowin these,you wait in line for 40 minutes, right?So what do you do?
03:36You look at people.You watch people.Yeah, you watch people.I mean, right?Everyone, everybody does it.Or you're on your phone.And I don't want to be on your phone.I don't want to be on your phone.
03:43Right?So we're people watching.And I say to where I'm like,do you notice how many fit, healthy couples,like our age that you see?She goes, yes, I was just thinking the same thing.And I'm like, I know.I'm like, super surprised.
03:56We're in Disneyland.Disneyland's typically not that.Totally not that at all.Not that at all.It's normally the opposite of that.So I'm really surprised.I'm like,this is odd to see that many and that many this close
04:10and it's not like some weird thing going on at Disneyland.Yeah.And so that happened.And we were talking all about it all day.And then we get home and we're back from a trip.So the first thing I did was go to the grocery store to go get all my stuffso I can meal prep for the week.and I'm in line,
04:29and I've got like a full grocery cart.And it's like, I mean,I'm dialed right now.So it's like everything is like,there's nothing bad.And it's like,oh, very obviously I'm making a bunch of other.The couple in front of me wearing workout attire,
04:41like,looked like they had just probably gone to the gymor some of that.Huge cart full of nothing,but I mean,all healthy food.Then I'm like,look at it.
04:49I'm like,cool,this is,you know,and then in comes another cart behind me.Guys wearing a rogue t-shirt and has got a cart full of nothing buthealthy food.I'm like,
04:56I don't know if I've ever been in the Safeway.And the whole line is full of health conscious people.And I thought, man, so I did a little video saying,because I know we tend to the media,especially social media and some of that,we highlight all this negative stuffand divisiveness and division and negative.That's with the stuff that goes viral.
05:18And I'm just like, you know,I just want to come on here for a minuteand just share something positive that I'd seen the last few days.This won't go viral.Probably nobody will share it,but whatever.You know, this was really odd and cool and very gives me hope.Right.
05:33That maybe.A little encouraging.Yeah, maybe in my 25 years of doing this can say for the first time,I feel like we're making a real positive shift in the healthier lifestyle.From the masses, not just like our little niche circle.No, no, you're right.We've got to help the mental community, though.I'll be honest.
05:54Which one?The metal.They had the opposite experience of that.Oh, we'll get there, dude.So, okay, so there's always a risk of being in a bubble or a lot of anecdotes.You know, like you buy a car, you suddenly notice everybody has the same car type of deal.Like, is that what's happening?Is what's happening to Adam that he noticed something he's paying attention and he sees more of it?
06:14And the data actually shows, Adam, that what you're noticing is happening.It's actually happening.So for the last seven decades, maybe, obesity rates,have been climbing in modern societies,but we use America.In America, obesity rates have just been climbing.And it's like it hasn't stopped.It's just climb, climb, climb, climb.
06:34Every time we test it, oh, more people are obese,more people are obese, more people are obese.And at one point, we had more overweight peoplethan people who were at normal body weight,which meant, uh-oh, we're now where a majority of people are overweight.Obesity is still not a majority, but we're getting there.Suddenly, we're looking at data and it plateaued.suddenly we're looking at data and it dropped.
06:58Not a huge drop, but it dropped nonetheless.But consider the drop isn't just the drop.It's also the stop of the progression.So it's not just we went down 4%.It's also we stopped going up.Right.So it's like, have we reached peak obesity?Or is it something else?
07:16And I think very strongly, especially with GLP use,I think it's something like 10% now of Americans.It's reversing now.are on GLP, right?10%.We have to guess that the vast majority of the 10%that are on GLPs are also obese.Otherwise, why is your doctor prescribing this to you?
07:33And so for the first time ever, we're seeing a drop.And with that, along with that,we have this potentialfor this kind of revolutionary wayof people getting workouts,which is AI.So in the past,if you wanted a workout program,
07:46when I was a kid,you went to a magazine.Yep.And you followed your favorite bodybuilder's routineor your favorite athletes routine.And you literally just copiedit out of the magazine.And then after that, it was the internet.
07:58You go on the internet, you go on forums,and it's like this program or that program or whatever.Well, now you have AI where you can enter in,here's my goals, here's my age, here's whatever,and then it'll spit out, you know, a quote, unquote,customized workout program.And so both of those combined are poised to change things.Now, here's what's interesting, by the way,
08:20and I just want to say a little side note,people in the fitness industrylook people who work in the fitness industry rightthey look at both of these things as a threatto their potential businessespecially GLPs I remember when GLP started getting popularso many coaches were likeoh my God what's going to happen
08:37is it going to totally undermine me no one's going to want to hire meno one's going to need me anymoregyms are like uh oh what are we going to do no one's going to needactually the data shows the oppositewhich we speculatedthe average gLP userspends four times as much money onfitness than the person who doesn't.
08:54So for people in the fitness industry, this is only going to grow our business.I mean, it's no real different than a lot of the pop culture stuff like you're mentioningwith magazines and with like stuff on talk shows that is that initial spark for somebody.You'd be like, I need a gym membership.I need to clean up my diet somewhat.And then it's like they kind of follow some routine.But, you know, we would always get those coming into the gym later after they've tried itfor a while and then to try and dial.
09:21and further and get them actual results.Well, here's the thing.So here's, we'll start with AI workout programs.So AI workout programs are far more customized than a old school magazine workout or internetworkout, which is true, right?It's true because the AI will write up your routine for you.Although, I'll argue, it's more general than you think.Do one with your friend with different goals.
09:42It can look almost identical.I've seen this already.But the value in the workout routine is partially that the workout routine itselfis good.But the other part is something thatwe know this is coaches, which is thatAI can't coach you.As a trainer,
10:02I mean, if my job as a trainer,if all I ever did was give people workout programs,I would have been a very unsuccessful trainer.I would have never built a career.I would have had clients that, you know,swore by what we did.It wasn't the workouts that I gave them.Like, that was like 10% of it.
10:18I was going to say that's such a small percentageof the part.of personal training.That's right.Yeah, no, the, the relationship that you build with the client,the behavioral change that you teach them.Coaching them through.The psychology around, the relationship with food.
10:32I mean, these are all the things that made personal training.And the truth be told, though, I didn't get into it thinking that.I didn't, like, when I got into the profession.Oh, I thought it was no exercises, sets, reps.Yeah, I thought it was, yeah, like, knowing programming and nutrition was, like,all of the job, I thought, which,I think that's one of the things that was so interesting to findwas after you've done it for long enough,
10:56you realize, oh, wow, that's so, that's so little of the results.It's like, in fact, and I mean, you always say this all time too,that a, you know, a subpar program done consistently will out-competethe best program done inconsistently.So it's like you can have a pretty whack programif it's done consistently and you work on all the other things.Like if you have terrible programming, let's say even,but you change someone's,
11:21relationship with food, exercise, behaviors, sleep.I mean, you chop.That's the foundation.I mean, they'll actually get pretty far with that terrible programming.Now, slap on, good program with that.And the sky's the limit with that person as far as goals and what they can obtain.Yeah, at best, AI, at best, still not here.But at some point, I'm going to guess that it will get here because it continues to improve.
11:42At best, it'll give you the right answers, but it's not going to be able to coach you.Now, why can't AI coach you?Well, I'll tell you why.you can't build a real relationship with AI.Now, what do I mean by that?Because, okay, well, what if AI gets so realistic that I'm talking to it and it sounds like a human being?You don't have the same consequences of boundaries with AI that you do with like a real person.Yeah.
12:05You just don't.Like, I can turn my A off and turn it back on.They have no experience to convey to you that they've been through.Yeah.Yeah.It doesn't exist.And again, again, there's no consequences.Like, you can talk to AI however you want.
12:17AI is not going to cancel you.When you talk to human beings,there's a,there's a,you're held a liable for certain things.There's real boundaries that are set.There's real human connection that AI can fake,but isn't real because you know this is,
12:33I know this on the other end.Well,I could just turn it off.And I'll just get another AI.But if I've been working with Justin for seven months,I got,I got to be held accountable to Justin.And we're going to have this conversations.
12:44And he's got experience failing as well.AI has no experience failing.He has no idea.It has no idea what it's like to be a human.It can only pretend.And so that makes it a terrible coach.You can give you good answers, but it's a terrible coach.And so I will say it's an improvement over random workout programs or trying to create your own.
13:04But it's not going to do.It's still flawed just based on your own knowledge you're bringing into it.100%.So yeah.Something is everything.Yeah, because it's like, you know, you're limited by the basis of what you know already.and you're kind of conveying that to the best of your ability.And then it's going to figure that out and try and spit something out in terms of a good answer.
13:25It'll come up with a good answer based upon your knowledge base, but it's not going to know predictively, like, okay, this is going to be a problem when you hit this point.This is, you know, you might want to be careful of this.Like, there's no, there's no sort of forecasting of like, okay, here's the trials tribulations you're going to experience with this.And then here's how I'm going to alter your program accordingly as we weave in and out of this.Right.Well, think of this.Okay.Every time we have live callers, okay, they come on and they ask a question.
13:54And normally they give us a ton of context first.Yeah.And rarely ever, if ever, do we just answer from even all that context.Imagine that same person.What are they going to type into AI to spit off the thing?At best, they're going to type in all that information, which is going to give them the advice.And give them the advice.And what do we always, do we always end up asking more questions?
14:13Well, give me a little more detail about what you're currently doing right now.Or tell me a little bit more about your,sleep or tell me about your history in the past or tell me about your aches andlike we we we ask all these other questions to then get feedback from them so even justtheir surface question isn't enough for us to give them a good answer and so your ability toprompt the AI I mean we're talking about people that are callers that have listened to us for along time that have listened to other live callers that have then come in prepared to askthe right question and we still prod for more questioning and so these
14:47These are prepped people that I would say would prompt better than the average person.You still need a real person sounding board.Yeah.Like at the end of the day, it's like you need that other person that's like you can relate to because of the life experience.Well, you don't know what you don't know.If you haven't trained people for a really long time, you're not even aware of your potential pitfalls.Right.So you don't know how to prompt it to look out for those things, which then gives you basically another generic program.
15:14Well, let me give me an example.I'll use an example that's outside of the most.kind of outside of fitness, right?Sometimes the right answer is not the best answer.Okay.I know that sounds crazy,but I'll give you an example of that.I remember talking to a high-level professional athlete coach.
15:31Okay?So this is a person that works with the best of the bestof the best in the world.They perform at a very high level.And I remember we were talking about dietand we were talking about correctional exercise.And so I said, oh, gosh, you must,you know, because this guy was really smart.
15:45When you work with a pro athlete,And you look at their diet and it's really bad.Like they eat a bag of Skittles before they go play.Boy, that's an easy fix, right?And he goes, no, I don't have them change it.I go, what?Like, that sounds like a very, the right answer for that person would be like,don't eat a bag of skittles.
16:01Here's what you eat before you work out.Here's a better diet.And he goes, no, because this dude has been eating a bag of skittles beforebasketball game since he was in high school.And if I take that away, there's a psychological consequence.Here's another example.Oh, they've got movement pattern.Right mechanics.
16:14Yeah, they've got movement pattern issues on their feet.They're all messed up.Why don't you correct those?Like they've learned how to play at this level with those movement pattern issues.The last thing I'm going to do is change that.Yeah.And throw them off.AI wouldn't know that.
16:24It would give you the right answer.And the right answer is don't eat Skittles.And here,let's correct your mobility movement patterns.That's right.But a coach knows.And what does this look like for clients that I've worked?Well,
16:35well,the client might be telling me they love dancing and they do it four days a week.But I want to lose the most amount of body fat.And I really see that they love dancing.It's not the most effective.to lose body fat.So I'm not going to tell that person to switch that out for a more and convince themto switch it out for a more quote unquote effective form of exercise.
16:55Because I know what's going to happen long term.I know what's going to happen.You're going to eventually stop.That's right.And the love of what you're doing, as long as you're not hurting yourself and overdoing it,is way more important than what's the perfect routine.And so AI doesn't do that.So although I think it's better and I do think it's opening people up to coaching,
17:13because that's actually what's happening.People are going to AI, working with AI.And then they're going to...It's a better first step.I mean, like to your point of the entire general public,I think that we do have better tools for people now,you know, just to at least get, you know, a foot in the door.100%.
17:29Yeah, it makes me wonder, like, how impactful it is.Because, I mean, I'd probably argue, like,how revolutionary was it when food tracking apps came out?Oh, yeah.I mean, that's...That was huge.That's huge.Used to be that book.
17:45You know what I'm saying?And that's...didn't make a dent in the movement of like moving the masses.Here's what I think.So I don't,I don't think it moves it.GOP one does.Oh,
17:53that wasn't adopted as much,I would say.But I mean,like,to me that,that's more related, right?Like,GOP1 is in its own category.
18:00I mean,you take something like that.That's just powerful.It's the wonder drug people.Right, right.That's controlling somebody's appetite.They don't even need to have self-control because it's controlling it for you.I mean,
18:13the power of that.That's in its own category.But I would,would argue that AI building programs is in the same vein as Fat Secret or My FitnessPalps.So here's a good comparison.Wouldn't you agree?I do.
18:26And here's what I mean by that.I think so.Somebody who goes through the effort of starting to track their food, are they more orless likely to then eventually hire a coach?More likely.Yeah.I think AI is doing that too.I agree.
18:38I think going to AI, asking questions, getting a new workout that's more individualized thanthe random one you might have got in the magazine is better in the sense that it's better in thesense that it's going to, and I know this. People are coming to us all the time. A.I. Diddid this. A. I did that. Hey, what do you think? Hey, I think I want to hire a coach. It's that conundrum.What is it where it's like the, you get into something and you know a decent amount and then yourealize you know nothing. That's right. Yeah, yeah, yeah. And this also goes to the four stageslearning. Like, you don't know what you don't know. Then you know what you don't know. Yeah.And then you know what you know and eventually. Well, I need a lot more help. That's right. Yeah.
19:09Yeah. So I think it's a overall very positive thing. I do too. I think it's moving people in the rightBut I don't think it's as crazy impactful as what people may think it is.I think it falls totally in the same category as My Fitness Pal or Fatsy.Now, that being said, I have yet to see an AI program that's better, generally speaking,than the ones that I've written or that we've created.I still haven't seen that.I'm going to just say this.I think AI is going to get really good at just randomly creating programs.
19:38By the way it's learning, I'm guessing.I don't know.But right now it's still not better than if even if you just had a coach, right,I don't know. I don't know if we ever get to a placewhere it doesn't require some sort of prompt.Because especially with the human body.Yes, you have sensors everywhere.Yeah, exactly. That's what I'm saying.
20:00I mean, I guess maybe in a 30 years from now,sci-fi world that some people may think we're going to live inwhere we are, we are like everything.Yeah. According to the doomsday people, I want to have five years.You have like nanobots inside you, I guess.So, I mean, I guess if you believe we're going to that place,then maybe.so long as it remains outside or not connected to our bodies,
20:19it will forever require some sort of a prompt to it.And then it would require some level of self-awareness on how to prompt it.I mean, how many people do we know that, you know,my buddy who I just recently talked about who got on testosterone was like,you know, I'm fine, you know, until you feel what fine or optimal feels like.And then it's like, oh, like, I mean, how unaware are we of our own stuff?So unaware.So, like, how are we going to be able to,
20:44prompted it.So I was wrestling with this because, too, like, one of my friends was real, like, passionate,like didn't have any background certification, you know, studies in kinesiology, physiology,any of that stuff.But, like, was, like, helping out his son because, like, you know, I'm going to train my son.And then he's got all the neighbor kids and he's training all the neighbor kids.But he's using AI and he's using the prompts.And it's like, and now I'm asking it this.
21:07And he's showing me the program.I'm like, okay, that's great.You know, you're helping these kids.But I was like, that's a lot of volume.You know, I'm like, that's a lot.you're making these kids do it.And I'm like, how are they recovering and all this?And like, you know, kind of poke in some holes.
21:20And it really does have a lot of holes because it's just like, it's just going to keepadding based upon what he's like implemented.And here's the thing.Again, like, there's a reason why, I don't know how many states now have banned AI fortherapy.But the reason why they've done this is people have actually gotten worse and just been somesuicides associated with AI because it's a validation machine.Well, imagine the person who's prompting it needs therapy.
21:42That's right.Oh, my God.It's sort of like, I mean, user, user hair.I also think it's lack of relationship.Sure.I mean, I think that's a big one.No, totally, of course.I mean, I think that there's a false relationship.
21:52There's, there's a lot of, I mean, I know there's, there seems to be two distinct camps here.It's either like you're, you're so pro-AI and it's going to be the best thing ever, and then you're so anti it.I think it's going to land somewhere in the middle.Here's what I think.I think good coaches are going to use AI to get better.That's what I think.But I think a good coach.Yeah, it's just, I mean, I'm able to scale what they do, I suppose.
22:11Yeah.And not only that, but to.to, because here's how I use it.I use it for the show all the time.I have never seen, and there's nothing,I've ever seen anything like this.You guys know that one of the things that,one of the strengths that I have is I can,
22:23I can go in and I can synthesize dataand come up with some kind of ideas and theories, okay?And I'd love doing this.There's never been a tool that synthesized data like, like AI.I can literally go in.To get anecdote, I think it's,oh, I can synthesize,I can take anecdotes all over the internet,
22:38ask percentages of how much of each,in cross-references.You have to consider what you just said, though,too that I think is so important.It's just like a trainer,I think a trainer can use AI to write a programvery effectively compared.Way better than the average.
22:51So this is,you possess that as a skill already.They have a knowledge basis.You worked,you worked at building this skill that you have already.So then you applying AI to a skill that you already have.Now you know.Enhances it.
23:05Incredible.So, I mean,and AI is going to be that,I think in a lot of things,a lot of areas where you are,where it's,where it's going to fall short is when we outsource.it as the end all be all or do our work or answer for us.
23:17It's like, no, you still are going to need to have a knowledge base to know how to promptit correctly.And so, I don't know, the more that this unfolds, the more this reminds me of just dot comera type stuff of like, yes, it's going to be revolutionary.Yes, it's going to be a major tool.Yes, it's going to change the landscape of business and so many things we do.No, it's not going to like, it's not going to turn into this doomsday thing.no, it's not going to be so crazy.
23:44We're not going to adapt to it.It's like, I think it'll be a tool that we use that enhances a lot of things.I think it's going to, it's blowing up AI and GLPs are increasing the use, consistency,and value of the fitness industry.We're already seeing the data.I mean, when we go to GLPs, like, let's just talk about that for a second.And we don't have to get into the weeds of how they work in the body, whatever.But here's the main reason they work for weight loss.
24:10The main reason is they make you just not hungry.The more you use, the less appetite you have.Completely.Period.End of story.Yes, it's much more complex than that.I just oversimplified it.But the reason why you lose weight on a GLP is because it makes you eat less.
24:23That's the main reason why you lose weight.Now, here's the problem with that.Number one, we've talked about this at nauseam.I hope we need to stay here.But if you do it wrong, you don't strength, train, hit enough protein, and you go toostrong with a GLP, you're going to lose 30, 40% of it as muscle, which isn't good.So cool, your skinnier.You create a new problem.
24:40But now you've created a new problem.But we don't need to beat that dead horse.We've talked about that a lot.Here's the part that I want to cover right now, which is cool.Do you want to stay on it forever?Is that what you want to do?Do you want to stay on GLP for the rest of your life?Because that's what will happen unless you figure out how to use it as a tool to help modify
24:58behaviors that stay with you forever so you can come off.That's the money.That's the winning way to use a CHLP.By the way, is it possible?We have many, many clients now who have done this.we have our own coaches here at Mind Pump,and we've had them now for two years.And we had to have many clients that came in on a GLP,
25:18worked with our coaches on a GLP,came off of a GLP,maybe had to go back again,came off again,but eventually they're off off off.A high percentage of clients come in with that.And they're off now.Like I haven't used it for a year.
25:29I've got all these cool behaviors.I love fitness now.I leveraged it to work for me in the right way.That's the way to use it.And so I just want people to know,like,this is a tool, but it is not the answer.If you use it the way it's supposed to be used as a tool,
25:43it can be very valuable.If this becomes your answer, you're going to be on it for the rest of your life.And by the way, I'm going to tell you guys right now,some scary data is coming out,that the effect of GLPs over long periods of time seems to wane.Seems to wane.So what we don't know is, okay, cool, I'm on this dose.Seems to work.
26:04What we're starting to see,the data is not completely clear yet,But what we're starting to see is five years later, people start to gain the weight back.As if they adapt to the signal and they start to relearn behavior.By the way, this wouldn't be crazy for this to happen.This is actually, in my opinion, a bit predictable because I've worked with clients, quite a few clients.In fact, I used to run a gym, so did you guys.That was next to a place that did.
26:29I'm just going to say, we've seen this unfold with the gastric bypass.Yes.This is a radical surgery, guys.They cut your stomach out.same concept when you think about it. One of them is controlling it through different mechanismsby slowing down motility, some of that. The other one is basically shrinking your surgery.It's surgically shrinking your stomach. But what we've seen happen is people gain the weight back.Gain the weight back because over time, they force feed more, more and more. The behavior wasn't
26:56solved. The hunger, you know, the lack of hunger signal eventually goes away as this person pushesthemselves. I imagine it's to be no different than that. No. I don't think it'll be any different.That's what you see with bariatric surgeries oftentimes.People lose the weight and then years later start to gain it back, even though they have a stomach the size of my thumb.I've watched this firsthand.So have I.It's crazy.It's been, and I've shared a little bit about it on this show because I've got family, friends and people that I know that are really overweight.
27:22Great candidates for GLP one, but are also trying to do it on their own.And this is the part that I think is, dare I say, dangerous, probably not a good idea, at least, for lack of better words, that they do this.And the relationship with food hasn't changed.They still make bad choices.And it's wild to watch, like, front row seat of, like, eat,I'm watching them eat something.I know what it feels like to be on this thing.So you don't have much of an appetite.
27:50The little bit of appetite they have,they're eating this calorie-dense junk food that's, like, you know,700 calories because it's little, but it's high in calories.You're only 1,200 calories a day, so they're still losing weight.Oh, and then you can see what it does to their stomachbecause they're in their bathroom, like, crazy.And they keep repeating that.behavior. It's like, whoa, that that's not a loud enough signal for you to change course?
28:11No. I have a theory. My theory is this, because I know quite well. I know what the data showson how the brain adapts to heavily processed foods. They have drug-like effects. You take agLP, significantly lowers your appetite, but you continue to give yourself your brain these drug-likeeffects. It will adapt. It might take a few years. It'll adapt again. Now we're, imagine the pain you'reyou're some guy or woman who's been struggling with the weightthat lost 80 pounds on a GLPand they've just made peaceI'm going to stay on this for the rest of my life
28:44three years later the weight starts going back upoh my God what do I what's going onwhere do I turn now I'm going to tell you right now guysthe last stepunless they invent a more crazy drugis a GLP and by the way nothing's ever come closeto as powerful as a GLPas a non-surgical intervention
29:02and again even with the surgical interventionI've seen so many people gain the weight backSo you still have to use it as a tool.If you use it as the answer, it's not going to last very long.And again, we have data guys starting to come back showing weird things are happening after a few years where people start to gain the weight back.I'm like, oh my God, that reminds me of bariatric patients.Totally.It's so whack.
29:24Speaking of studies, I got to bring up, I want to bring up one of my favorite studies of all time.I brought it up before on the show, but it's just one of my favorite studies.Very rarely do you see a study that's performed like this that's so.obvious. And it's a red light therapy study. So for people listening, we work with a companycalled Juve and they make these red light therapy panels. So red light is a, it's a spectrum oflight that has effects on the mitochondria positive effects. And it just makes things work better.So the data shows it regrows hair, makes your skin better. Also builds more muscle. One of myfavorite muscle building studies I've ever seen is they had people work out. They worked out both
30:02arms. Then they red lighted one arm. That's what the study was. And over the course,of, I think it was 12 weeks, the arm that got the red life therapy built more muscle.Like, could you be more recovery?What a, there's no better control than it's the same person, same arm, you know, different arm.Yeah.Just use the red light.All they did was they did the same workout.Now I'm going to sit here for 15 minutes red life therapy and that arm built more muscle.
30:23Crazy.I want Juve to make a bed.Just laying it.Yes.I want to make a bed, dude.I know that sounds lazy.I know it does.I'm aware.
30:33I don't want to stand in front of the light.Well, yeah, it just.It just,tanning beds you just replaceWell,the end two,I want like,I wanted to get all the way around on it.
30:41Like my,my panel,I feel like I got an angle just right.Actually,I found that I can lay down with it.So I tilt mine.I lay my,yeah,
30:48I lay my floor and then lay down next to it.So that's my closest version of it.But I feel like if I could lay in it,I would either that or my bathroom thing,but I wish I had something to,to solve that.Because because of the positive benefits,it's like,
31:03dude,to be doing it every day for 20,30 minutes would be just so ideal. I've pieced together for recovery. You know what it feels likefor me? Like I did one, like I did one fourth less volume. This is what it feels like. So if I work outan area really hard and then I do 15 minutes on the red light, it feels like I did like one fourthless of the sets in terms of how fast I recover. Oh, interesting. Yeah. You've been able to put a metrictoo. Yeah. I'm kind of putting it together. Yeah, yeah. So it's pretty cool. Yeah.Cool. Anyway, I want to know, so we weren't with each other. Well, Justin, you were gone last week.
31:35Yeah, we all were. I flew. He flew a lot further than that. Yeah, dude. Well, first of all, you had the flu, so we don't mean here.Yeah. Well, that's right. We haven't seen you in like... You haven't seen me like two weeks.Yeah, dude. Yeah. Wow. I miss you, dude. No, you don't. I thought for sure you come back hell of skinny. Do you happen? I know how... Just did your thing. Like, nothing even happened. Is he even here?I do it? Well, he was gone. He's like, those guys are... Yeah. No, dude, we totally missed you. Um, um...And I was gonna hug you.It was terrible.I mean, how much of the conversation was about you guys like in your little.That's all we talked about.
32:10100% were like, this is a perfect timing out.We're gonna talk all about aesthetics and food counting macros and body fat percentage.Bro, it was literally.Boring.Yeah.Three episodes of Sal and I talk about our bodies.We had, we had all.You know, we may as well lean into it.
32:29Get it out.Yeah.You know, we had all.All the ingredients for cake minus the sugar.I'm no interruption here.This is the most bland tasting cake of all time without the sugar.So anyway.All right.
32:37So first off,you got the flu.Yeah.Which is wild because you never get sick.Never.There's like 10 years,I think.You got it pretty bad.
32:44Real bad.Yeah.Yeah.So I was at that weekend,I went to the Navy Air Force game with my dad and like,you know what sucks?Do I feel so bad because I knew like my son ever,he was coming down with something.
32:57I just thought it was like a little cold.And we were,I'm like, oh, man, let's make sureyou know, he gets like zinc,echinace, all that kind of stuff.And, like, I'm like, ah, we're going to write it out.And he's like, I don't know, dad, I don't feel so great.You know, this was going into it.
33:10Oh, man.And so it's underway there.Yeah, and we're going to, like, fly.And then now we've got to go to the thing.And so anyway, it just became full blown once we got there.Feever and everything.Yeah, fever.And I'm like, oh, my God.
33:21And I was like, you know, all I could do is like, well, you know,are you going to come with it?He wanted to rally and he was being a soldier about it.and so I just gave him, you know, some dayquil and like, you know, like some Advil like, you know, sporadically when he could get it.But he was, dude, he was just like at the game, he's just like, ugh.Oh, poor guy, dude.Oh my God.I felt so bad, and then like, you know, we, we finished all that.
33:47It was a rad game.Did what an experience?So I'll tell you what.The, you know how the military goes all out about like how they, you know, they have all these rituals and they have all these different things.Like, it's, like, I've never been to a football game that was like, you have like 20 different events leading up to the game.The game wasn't even the highlight for me.Oh, wow.Yeah.
34:07It wasn't even that, like, great of a game or anything.But, like, just to see these groups of all these soldiers out there on the field and they were, like, tight formations.And then you had these, I don't know what kind of stealth bombers they were, but the brand new stealth bombers both flew in unison, like, right over our head.Did you see that?you see a story?No.Oh, I saw.I was sick.
34:30It was so sick, dude.And, like, there was just, like, so.I've never seen those in person.Once, yeah.It's like, you can look, and then this whole section over here, it's, it's kind of, it'skind of a cheat code, really, if you think about it.You have, like, a built-in, you know, guaranteed audience, like, in, like, a quarter of thethe stadium.
34:46And they're all just, yeah.But it was, like, really cool to just see them all, you know, going off.But, yeah, it was a great experience.But then I get back, and he's just torched.And he's on, you know, he's just, like, fevering.And I'm, like, taking care of him.And then he just puke all over the bed.Oh, no.
35:02And shit himself.I'm like, it's like an Airbnb.And so I'm like, you know, Mr. Mom through the rest of the whole weekend, like,cleaning.I'm like scrubbing it out of the carpet and all this.Because, like, he had to sleep in the bed.You know, I had to take all the sheets off.Like, put them in, you know, the laundry, wash it up.
35:21But that's what got me sick because I didn't sleep at all that night.I ended up sleeping down.downstairs in the couch because I was like worried about him.And then like, dude, I didn't get any.You ever been in a place where like the ice machine is like really weird and loud?Yeah.All night.It creep me out, dude.
35:39Yeah, yeah.Like it just all of soon like, bang, bang, bang, bang.And then we just do it totally randomly.And I'm not getting sleep, dude.I'm not getting sleep, dude.I'm not getting sleep.Yeah.You had that, then you just had this.
35:48Yeah.Yeah.Then I call.That was the first time I actually was like, yeah, I'm not coming into work.Nothing like seven days off of workand feel like you need to be off of work again.No, no.Well, you know what's funny about Justin,
36:00I'm just going to call you out, dude.He tells us one day, oh, guys, I think I need to set this out.Which, if you know Justin, I'm like, oh, is he going to hospital?There's something bad happening.The next day, he sends a text, probably because of mebecause I'm the most, like, hypochondriac.Hey, guys, I'm rallying.I'm on my way there, if that's okay with you guys.
36:18And I'm like, eh, why don't you just stay home?Later on.Yeah, later on, I think Courtney was talking to Katrina.He was like, dude, he's wiped.I'm like, that guy was going to come to work.And he had a fever.Give us off whatever the hell you had.Ebola.
36:32What an asshole.And then he ran, then he flew again.Man, you must be beat, dude.Yeah, really beat.Yeah, I didn't get home to one o'clock last night.Oh, what, dude?Yeah.I was stuck in Dallas, Texas until like 11 o'clock, dude.
36:46Like, we didn't have a plane for like four or five hours.So what am I going to do?This was the heavy metal concert thing?Yeah, I went to heavy metal concert.you get the festival did you do the mosh pit againI did one bandyou still did a mosh pityeah weren't you like not good
37:02video footage yeah yeah did you did you hurtsomewhere I knocked some peopleno you did it wrong did you really yeahsick Justin is still being yeah but I did yeah I wasn't even likeI was going like 50% honestly dude the pits wereweak anyway so I was like I'm just gonna sit it outbecause it was like a whole new crowd there was like newpeople that like own this festival
37:22and like they brought all these other types ofand which were fine, they're pretty good.But like, I don't know, dude, this community is funny because they're like very, we allare kind of in the know.And this brought in a lot of like, you know, hot topic kind of kids and all that stuff.And like, so there's a lot of like, dude, there was like 50% girls there.I was like, my mind was blown because, dude, it's been like 1%, you know, every year.Oh, and now of a sudden it's like, which was cool.
37:53Like, I'm all for it.you know, like, and it was very diversecrowd, like, and so I'm like,wow, metal's really kind of expanding.But they didn't knowwhat to make out of all this stuff.And like, my friend pushed me into peoplebecause one of our favorite bands was playing
38:09and like everybody just kind of sitting therelooking at them. And we're like up towardsa stage. And he just like throws me into all these peopleand they're like, ah, ah, they like look at me.Like I'm like like the biggest dick on the planet.You know? And I'm just like, what?We're like, let's go.Let's move.
38:26And then this guy turns back.He's like, dude, I've had way too many concussions for this.He said it like that.Yeah.Yeah.So I just push him in that.Yeah.Just was like, me too.
38:37Yeah.Like, what are you doing here?This isn't for you.Oh, wow.Anyways, yeah, it was funny, dude.It was a good time, though.I had a good time.That's great.
38:48I've been, my house is war.War?War?No, let me tell you guys what happened.Let me tell you what's going on and how I turned this into a wonderful bonding moment with my son.But so, so this was like a week ago, my daughter, my three-year-old is that complaining to Jessica, I'm scared, mommy, I hear noises.I'm scared, I'm scared.So just like, what, what's going on?
39:11Like, what are you hearing?She's trying to explain it, but she doesn't make sense.So we put her to bed.I'm in the shower.Jessica runs in.I hear something.I hear something.Oh, I'm getting out of the shower naked.
39:21And what we heard on the monitor was.was scratching.So I walk up and there's an attic above her room.There's like a crawl space.I'm like,there's a rat.There's a rat.There's a rat up there,
39:35dude.So I'm like,oh,crap,right?No, dude.So we call,we call the,
39:40you know,the exterminator.He goes up there.He goes up there.He's like, oh, yeah, you got some stuff up here.Set some traps.The next day,Jessica goes downstairs and we see droppings in the kitchen area,
39:52like everywhere.Dude,I hate that.I'm like, oh, what is going on here, right?So I start setting up like sticky traps, right?Start setting up, sick of sticky traps.That night, it was either that night and the night after.This is where you got two and one trap, right?
40:05I caught a couple.And then my niece sends us a text in the middle of the night, which we didn't see,but she sends us a text in the middle of night.Jessica wakes up in the middle of night for some reason, checks her phone and sees her niece going,I'm surrounded, I'm surrounded.And there's a picture of like two of them in our stove, on our stove.So Jessica, in the middle of night, is like, freaking out.Like, we have, we got mice, we're infested, whatever.
40:30And of course, she's like, is this dangerous?And I'm like, please don't look this up.Of course, she looks it up.The danger of the droppings and this and that.Okay.Oh, yeah.She has a full on panic attack in the middle of night.By the way, another example of how you prompt it.
40:44Yes.Can mouse droppings be dangerous for kids?Yes, right.Of course it'll come up that way.Oh, bro.It's like the worst thing other.So she has a,full-on panic attack. First off, it's gross.
40:56You know, it's your house.Are these like mice or is this rats?So I'll go, I'll continue.I don't know. There's more of this. So she has afull-on panic attack that night. So I'mlike comforting her. She's actually having like a realthing. Because first off, she got woken up.Then she sees the text. It's in the middle of night.
41:12We can't do anything about it. Then she looks it up.So we get calm. Finallygo to sleep. Now,for me personally,I don't know why this gets meexcited. Because I've dealt withmice and stuff before. But I'm like, you know that scene from Commando where he like paints hisface, dude? You know, with the black stuff? And he's like, he loads himself up with green.
41:33I'm like, oh, it's war. So I get excited. I'm like, this, I'm going to win. Like, I'm going to win,dude. So I tell her, honey, don't worry. I got this. So I go to, you know, Ace Hardware the next day,buy a bunch of traps. I involve my son, my five-year-old. And I'm like, hey, buddy, I said,we're going to war. Like, what do you mean? I'm like, we got mice and we're going to get them all.He's like, we are? I'm like, yeah, we're going to get traps.So he's like, can I come with you?He comes to the store of me.He's like, let's get this trap.
41:57They have this trap that electrocutes mice.Did you know that?You can buy a trap that will choose.I've tried all of them, dude.So listen.Yeah, anyway, I got advice for you.So he's all into it with me.The guy comes again, checks things out.
42:09So I'm setting up traps.Well, I caught.I've killed four mice and one rat.Okay, so far.We had an inspector come.They sealed things off.I think we're in the clear for now.I think I got them all for now.
42:22So we got another guy coming who's going todo a whole whatever.Jessica's calm down with the whole thingbecause I had to show her.She was worried about like diseases.I'm like, honey,in the whole state of California last year,there were three cases of henta virus.
42:33And there's mice everywhere.So like super low odds.We're going to get something.We're not going to get the black plate.We're not going to get anything from it.Not this time.So right now we're at.Las Gatos mice, bro.
42:44Those are living well.Yeah, they're living well.They're living well.Those are,those are like East San Jose mice.Yeah, they're not in the same.Yeah.It's like East San Jose.
42:52A lot.So, wrong side of town, honey.So as of right now, I haven't seen any more, like, you know, I haven't seen any more activity.I set up traps outside.My son and I set up traps outside where we think they're coming in the house.Like, he's so into it.He's so psyched.But I think we're good for now.
43:08But bro, let me tell you, it's been a war, dude.And it gets me psyched.When I was a kid, I remember we had mice in our house once, and I did it with my dad.Yeah.And to catch them and to strategize.It was like such a bonding experience with my dad.That's hilarious.So right now with my...
43:23Kill the dumb ones first.Dude, it gets harder.Oh.It gets harder.Yeah, yeah, yeah.Jessica's listening.Yeah, yeah.Oh, I mean, you know, there's other ways.
43:32I mean, look at the war we had with them up in Truckee, man.It was crazy.I know.I mean, you know when the exterminator is just like, man, I'm running out of ideas.That's when you know you got like a tough one.Yeah, but I think we're okay.Like I said, I think we know whatever they're going to do the thing.We haven't seen any more, you know, activity or whatever.
43:51Get a bucket, dude.But you said the bucket's work.I'm telling you.You get a bucket and it's like this little,you ever seen like log rolling?Yeah.Yeah.So it's like basically that concept,
44:02but it like it just spins this little wheelthat you set on top of it.And so it has a little like plankthat they walk up to,they eat the peanut butter,fall in, drowned, dead.I did like 10 in a day.Wow.
44:15But yours were outside though because you had chickens.Yeah, yeah, before.But like this was also my current house too.Wow.Yeah, before we had.It was like that was the biggest one.Well, we've never had an issue.And we also don't live, like, you guys kind of live in the woods.
44:29Yeah, and Truckee's like that too, right?So we're not like that.So I don't think we're going to.That was probably a shocker.Yeah, you should be more like, we don't have.No, we're good.I think we're going to be good.Although I don't know if it's that or like Katrina.
44:39So we, I don't even know this existed until Katrina because she's so paranoid about all this.One mosquito, one spider.It's like full out war.Yeah.So it's like she.Now does she get freak out?Yeah.Yeah.
44:50Yeah.Yeah.She don't like any of that stuff.She literally, I'm in the house yesterday, and she texts me a picture.You know, it's funny Google stuff, right?She texts me a picture.And it's not a black widow, but it's like a black spider.So it looks like a black widow.
45:03A black spider is drowned at the bottom of the pool.And she sends me a picture of it.She goes, please get this out of the pool.I see that black widows can survive 24 hours underwater.I'm like, that spider is dead at the bottom of the pool.He's not getting anybody.He's waiting.Yeah, he's like, waiting to attack.
45:22And so I like, I see the tags.I'm like upstairs the house.I'm just like, oh, you know, don't, you just don't question it.Just okay, husband go down.You got to do your duty.Yeah, fish it out, step on it, you know, kill him again.That for sure.And I didn't even know it.
45:39She was in the sauna.And I see her peek her head out.Thank you.Oh, my God.Can I tell you when I, so when I caught, I caught two in one night.Okay, I took pictures of it.And I thought, you're killed.Listen, I thought I'm going to go upstairs to a freaking hero's reception.
45:54That's right.Like, why freaking out?Like, I'm going to go up there and she's like, a chest belt.Like, oh, my God.Yeah.You're my hero.Like, we should have sex.No, that's not what happened to you.
46:03I mistakenly showed her the picture.Ah!I'm like, dude, I just killed like, no, all right, whatever, dude.Did work.That's fine.Didn't work out that way.That's fine.Dang.
46:14Even though I'm winning the war, it's all good.You know, they make certain.So I was getting ready to say about Katrina.I didn't know this.She obviously found it out.They have a service that we pay forthat gives unlimited access to the exterminator.Yeah.
46:29So she,and so unlimited visits,they come spray,oh,you do,so yeah.Oh,I call him this show.
46:34Oh,yeah.Katrina sees one thing.And it's like,that's the spidershould already call the exterminator,but could you get the one out of the pooland kill it?
46:39I was just like,I was like,he was just here like three weeks ago.Like,we can't kill him anymore.In fact,the probably reason why he's deadis because he got poison
46:46and he fell in the water.That's like,yeah,it's working.He committed suicide.I said, oh, can't breathe, though.I said, it's working.We're fine.
46:53It's like, oh, my God, dude.What are I going to do?I know.It's fun, dude.I'm having a good time with it, but my poor wife's freaking out.My niece, she's like sleeping at my mom's housebecause she's like, I don't want to be around with the mice.I'm like, all right, go.
47:06I'll take care of.Everybody leave.Let me handle it.It's so awful.I want to hear about your Disneyland experience.Oh, dude, was aside from the, you know,pleasant surprise of all the healthy fit.Shout out to Mark, too, a big fan of the show,
47:18him and his beautiful family.he'd come running out,said hi to me at there,which, by the way, I appreciate it.And, like, everybody, like, when they comeand they say hi, they're, like, super like,hey, I'm sorry, I know you're their family.It's like, no, I prefer you say hi.
47:32Yeah.Than, like, the weird stairs, I know.People are, like, down on their phone.Yeah, yeah.Or you get the, you ever get this?You get the DM of a picture of you?Yeah, yeah.That's weird.
47:40What's on a plane?Yeah.I got one pumping gas.Hey, I saw you pumping.I'm like, say hi.Like, say hi, like a normal person.Like, normal talk to you.Like, yeah, no.
47:49Shout out to Mark.Mark was super nice guys, super beautiful family and stuff like that.Great trip.I'll tell you, the cool dad moment.This was a really cool thing trying to get emotional talking about because it was a really cool thing to see with Mac.So he has got this.You guys know that I love that he loves bad guys.Yeah.
48:07And part of why I love that because I get some people that get kind of weirded by that.They're like, he doesn't like any good guys.Aren't you worried?Like, are you worried that.These are like kid bad guys.Yeah.Yeah.Not to mention.
48:18He's not like Jeffrey Dahmer is my family.Yeah, not to mention like the way he plays with them is he makes them like good guys, right?But he doesn't like, he think, and he's talked about him.He thinks that good guys are boring and villains are way cooler.And I agree with him.It's true.I think villains are way cooler in cartoons and stuff with that.So anyways, I love that trait about him.
48:39Yeah.I love that he, like, he's not influenced by his best friends who are like, like, like, you know, what about Mario?And I'm like, no, I don't like you.Like, I love that he's like that.And so for Halloween this year, my son wants to be General Grievous.Oh, yeah.Random as shit, dude.I mean, in fact, Katrina and I had to hunt everywhere to find like a real General Grievous costume.
49:03And it was like it was a secondhand from somebody else that was only made super hard to find.But we found one.And it's awesome.And he and he wore it to Disneyland.So what was so cool and what I got a kick out of is I know this about him.and to seeto likeand you know like kids as they get older
49:23can be mean and I remember beinglike this and like you know part of thebecoming somebody who's like totally fine withyou know carving their own path or what or like thatis you're definitely going to have it's going to make other people feeluncomfortable and they're going to tease you for it or make fun of youor say that's whatever and so as a dad you're kind of thinking like you know he'sthat's coming you know and so and like I'm I hope that he'll be strong about it like
49:46I don't care what you think.This is what I like.So anyways.So it was very reaffirming to see him make a choice to do something like thatand then see what happened at Disneyland.So you go to Disneyland Halloween week.It's Ugi-Buggy, Bash.Everybody's in costumes, thousands of costumes.
50:01And thousands of duplicate costumes.Everybody's in similar, like whatever's popular or trendy or this or that.So you see every once while you see a couple or somebody do something that's kind of original.It's always funny and cool when you see like these random costumes.Zero general.grievances, right? My son is the only generalist in the entire park. But what was dope was, I mean,30 would be probably a low estimate, maybe 40 people stopped him. Kids, adults, most the employees.Because it was so cool. Dude, that's such a cool costume. Like, every single person was like,
50:36getting all pumped and excited to see him. Oh, that's so weird. Yeah, right. So when you're like,oh, I'm going to be this original person, I don't care what other people think. And then to hear like so many people'sAnd you're worried he's going to get made fun of.Oh, yeah.So, so cool to see how excited everybody else was this.Oh, yeah.It was cool.It was really cool to see that.
50:54And I love that trait about him.It took me back to, like, you know, there's moments.We've talked about this before, like, you know, where you see these little hints ofyourself.And I can't think of stuff like that, that far back, which is crazy because I wonder if itwent that far back for me.I do have this memory of my sophomore year in high school of, like, my, my sophomoremore year. My stepdad
51:17fell off the PG&Epole. So he worked for PG&E for a while. And he felloff the pole and busted his back.Completely retired him from that.And he used to have this,you guys have probably seen him before, butthere are these bright yellowPG&E jackets
51:33were reflectors on them. It's for when they're out in the rainand so like that. Super waterproof,lightweight. I thought that thingwas dope. And so when he stopped working for them,I took it and I started, Irocked it to school all year long.I thought with the baggy jeans and the Jordans and the stuff that we wore,like I liked the fit and my crazy hats that I wore.
51:50And I rocked that like all my sophomore year all along.And I remember, and you're in high school.So some people talk shit.Other people are like, dude, that's cool.Where did you get that?So you get a little bit of all that.I didn't care.It didn't matter to me either way, what you thought.
52:03I liked it.I'm going to rock it.And I'll never forget the next year coming to school.And football season is always in an early year.So that's like the first big, you know, Friday game when the end of the state.My school was about 2,000 kids.So it wasn't that small considering I was in a small time.It was the only school.
52:19So it was decent size.And so stadium full of people.And I remember being in the stadium.And you could see eight of those jackets.And it was the next year.You knew exactly where they got.Oh, 100%.But you know what I'm saying?
52:32It's like, it's my school.I'm the only person that rocked that all year long.And then the next year.And then they stand out.There's a bright yellow reflector jackets.And in a football stadium, you see all this.And it was like, and that for me was kind of the,moment of like, oh, okay, you know what I'm saying? Like, I could be a trend setter. I don't need to be
52:47somebody who has to like fit into everybody else. And so like watching him do that and then get the likebe affirmed on like. Well, that's so great because peer pressure, it gets kids to do things that are justso, oh, 100. So against their character are just so bad just because everybody else is doing it.Listen, like a big deal. When people, I've been asked on interviews, uh, when I talk about father stuffand they're like, and this question has come up multiple times. Like, if you get one trait,And I'd love to hear from you guys if you guys are different or similar or whatever.One trait you get to pass down to your kid.What's that one trait that you get to pass down your kid?
53:22And confidence is always my answer.I mean, I feel like if he has confidence in himself and who he is,there's so much I can build.Stay true to yourself.And it's like exactly.Like I want that more than anything else.And then all the other things I hope to develop and yet, yeah.But if I could only pass one down.
53:38You know, it's funny too about what you're saying, Adam,is the interesting thing about like real confidence,It's not fake, like bravado or whatever,actual real secure confidence is as you get older,it becomes, it's a very attractive trait too.Very.As a kid, you can get poked at, made fun of, whatever.But then as you get older, people are drawn to it
53:57because you're just, you're calm in yourself.If I had to, if I, looking back as a 45-year-old,like thinking about my high school years and like knowing that I was that kid,when I was in it,I don't think I was aware of it.I was just confident in who I was.But I remember thinking like, you know, I was tall, skinny, crooked teeth, poor kid.Like, I wasn't in the standards of high school.
54:24Yeah.I'm not supposed to be like the popular kid.But I was, I dated the prom queen was very popular in school.But I think that's why was because I was also very comfortable with who I was.Of course.And I was friends with everybody.And I wasn't in that to be popular.was like, I am who I am as a byproduct.
54:43Looking back as an older man thinking back.You got a lot of trouble too.Oh, for sure.Like I was also, you know, I was a kid who didn't do drugs.I didn't have sex.I didn't do that.I was like, I was okay with that.I was okay being teased for being aversion.
54:55I was okay for like, Doug.I was like, I am who I.And I think that level of confidence also attracted all these, all these girls that I probablywere probably out of my league when I was in, in high school like that.Looking back, like I said, in the moment, I don't know, you know.And in the moment, I probably think you're like,like I got all kinds of swag.Well, that is swag.
55:14Yeah, yeah.It's the swag.Sure, sure.Yeah, sure.You know what I'm saying?But how do you teach that?How do you teach that?It's literally not caring about what other people think.
55:22Yeah.That's it.Yeah.I love that.It's so cool.You hope for that.It's so cool to see it organ.Because I can't say I taught that to him.
55:32You know,I didn't like sit him down and be like,be this.I shared that the other day about his lessons, right?Like how he's like,like that was one of the ones that he always,he always speaks up about.like, no, Daddy, I'd never do what others would be cool.
55:43And it's like, dude, that's so cool.Like, stay that way, bro.I wasn't like that with, I didn't care about styling.But I was like that with my opinion, for sure.I was always that kid that would say the thing that nobody wanted to say class.And I'd raise my hand and be like, actually, and I'd say this thing.And sometimes it'd get me in trouble.Sometimes people would come along with it.
56:01But I just, it's like, I couldn't keep it to myself.Yeah, I was, yeah, I was that kid that would just say the funny thing, you know,even when it was like really not funny.And sometimes that I would bomb, you know, but like, I would just keep throwing it out there.And then, you know, get me in trouble.That's usually how I got in troubles because, like, yeah, they kicked me out of class because it was like, you're being disruptive.Yeah, you're making jokes during, like, bad times.Yeah, yeah, exactly.
56:24You guys have to watch the Dane Cook documentary.Okay.I think it's on Netflix.I think that's what, uh, what it's on.His story is crazy.Not just because of his whole brother situation, because that's crazy in itself.Yeah.But what you're to the point, why I brought it up, what you're.
56:41you just said right now is like, dude, I, you know, some of these guys, it's really cool tolisten back, either like read their autobiographies or watch a documentary on them.Like, man, the amount of years that he bombed and tried and just did stuff for long time.I know.Like, man, the self-confidence to get to get booed and to like, you know, to do three peopleout there.Crazy to put yourself out there.And to get back up for like decades?
57:10Yeah.You know what I'm saying?And then become like this.Then be crushed by your family.Oh, dude.Then come back again.It's like, dude.Yeah, it's such a cool.
57:18Yeah, really, really, really good documentary.Is it?Oh, it's Apple.Same cook story.Yeah, yeah.Yeah, that's it.I'll definitely check that out.I'm going to change directions because we had a caller recently ask, you know,
57:32about advice to help with his blood lipid numbers, you know, cholesterol, HDLDL.And, you know, I got to say this.So we work with a company called DOS.They make a natural product.So it's a natural product, but it's been shown in their trials.You know, over 80% of the people who use it get improvements in blood lipids.And I just want to mention that because here's what happens when you go to the doctor and they look at your lipid numbers and they're not good.They're immediately like, let's prescribe this statin.
58:02Sure.And statins are very effective at changing your lipid numbers.They do that, but they come with their own potential side effects, potential brain effects.behavioral effects, strength effects.And so people are a little bit more privy now to some of the risks.But the compounds and dose, again, majority of people will see an improvement.And there's no, there's none of those negative effects.It's not a drug.
58:25Yeah.It's not a statin.So if you want to improve your blood lipids, you want to try the natural route, see what happens.But we've had, I think you had a friend that saw his numbers improve dramatically.Dramatically.And they have their own clinical trials.These are real trials.You read them on the show.
58:37I sent you the numbers.Like it were.Huge improvement.Yeah.In his total HDL-LDL, which is...He's been doing great since then, too.And he's just, he's remained consistent with that.Yep.
58:47Yeah, he just takes it every day.It's cool.And it's literally, it's a natural,it tastes like juice and you take it, you know,several times a day.So I want to mention that because that's a big one for people.When you come back from your doctor and, you know,they talk about your, oh, your HDLDL is often.
59:00It's alarming.People get like, yeah, it's like,now you're diagnosed something.And you're like, oh, no, I need to take, you know,some kind of medication.100%.I've had several of my friends that, like I said,you know,
59:09that I wouldn't have guessed to have numbers like that.It seems to be more common than I realize.It's obvious in people that I know that are like really bad.Yeah.Eating and don't exercise.But a couple of my like active friends aren't overweight that have come back with higher numbers.Well, so here's what's interesting about,I don't want to get too crazy with this because it gets a bit controversial,
59:31but there is a connection between the numbers themselves and risks cardiovascular events.Okay.By the way, by itself, that's not the greatest predictor.I think most experts would agree.You've got to look at a whole picture.Nonetheless, just changing the numbers is not nearly as effective as doing the things that change the numbers naturally in your body.Okay, so a statin stops production of some of these things, very powerful drugs.Natural compounds are good for you, thus causing improvements in your lipids.
01:00:05So if your lipids get better through natural compounds, through extra,exercise and diet, far more protective than just changing the numbers with the stat.I don't think you get any cardiovascular expert that would disagree with me.I think they would all agree.And that's what the data is a better pathway that way.Element is an electrolyte powder.You add it to your water and it's got the right amount of sodium to make a difference.So if you need electrolytes, here's what happens when you drink.
01:00:29Element prevents and eliminates headaches, muscle cramps, fatigue, sleeplessness, and other commonsymptoms of electrolyte deficiency, especially when you need.more sodium. And by the way, if you work out real hard, you eat a whole food diet,you don't need a lot of processed foods, you'll probably benefit from adding element to your water.If you're a keto diet or low carb dieter, you definitely need to add electrolytes to your water.That keto flu that you feel, that can oftentimes be the fact that you need more sodium,because as you know, you cut carbs out, you lose water.Sodium helps you keep some of that water.
01:01:01By the way, I use element in my pre-workout because it gives me better pumps.Sodium helps the fluid stay in my muscles.I get better workouts when I drink Element.Go check them out.Go to drink elementtie.com slash mind pump.That link, you can get a free sample pack of their most popular drink-mixed flavors with any purchase.Back to the show.Our first caller is Marilyn from California.
01:01:24Hi, Marilyn.Hi, Marilyn.Good morning.Good morning.I am fanning.Give me one minute.Give me one minute because I am a fan.You don't know.
01:01:35You guys have been, we've been family for six years now.Let's go.Let's go.All right.Perfect.So I'm fanning.But thank you so much for taking my call today.I'm sure you read a little bit about what's going on with me.
01:01:50Again, I've been a fan for six years now listening to you guys.So I've done anabolic.I did a lot of your programs.I was doing really good.I want to say four years ago.I am 47, almost 48 years old.I weigh 183 pounds now.I've always been overweight.
01:02:10I've tried everything that has been out in the market, even back to Slim Fast.I even did Slim Fast back in the day.So when I was doing your guys' program, I was doing great.I had gone down to 145.That's where I felt comfortable.I had resolved a lot of my health issues.And then I herniated my desk.And I stopped working out because I didn't know what to do.
01:02:34I didn't know how to work out without my back hurting.I went to physical therapy.They gave me a couple of exercises here and there.I took them home.It didn't work out.I gave up and gained weight, went back up to 203 pounds.I was really desperate.I went to my primary.
01:02:53I said, hey, can you put me on JLP?He said, no, absolutely not.I'm not a proponent of them.I won't sign off on it.So I went with a company online, and I went ahead and ordered my JLP.I was put on with GoV.it went great for six months until they raised the number of the Wagovi.I went from, I was at 0.75, I went up to 1.0 and my body just did not like the change.
01:03:21I bloated up almost 10 pounds, didn't go to the restroom for weeks, no matter what I ate, drank, water, prunes.I was so bloated.I was in so much pain.And at first I was afraid to go back to my PCP and say, hey, I did what you told me not to do.Here I am.But I ended up having two because I was, it was just awful for my body.I went.PCP said, hey, told you so, made me get off of it.
01:03:53It's been now eight weeks.I still have the same symptoms right now that I'm struggling with.My body is just out of control after the GLP one.I still have the bloating.I have the emptying of the gastric track.It's not moving.And I'm gaining weight.And this is a part where I'm really frustrated.
01:04:16I don't know how to move forward, how to eat.Also, my liver enzymes came up high.And also, all of a sudden now, my glucose is high.And my doctor said that that happened sometimes after.after stopping JLP ones and Wagovi.So I reached out to you guys because it's been six years of a love affair,all of us together and me listening to you guys about how to feel better and get better.And I just wanted to get your thoughts.
01:04:49Where do I start?What do I do?Because I don't want to gain, I lost 25 pounds.I don't want to gain it back.I don't even know how to eat at this point.And I'm still waiting on a lot of appointments from gastrologist to kind of.going to check everything out and see if I'm okay.Okay, good.
01:05:06So, yeah, I'm sorry you went through that.Yeah, so one of the challenges with GLPs is it does slow down gastric emptying.And for some people, this can cause problems, especially if this is a tendency they have anyway.And then what that can turn into is SIBO, so small intestinal bacterial overgrowth or CFO, which is small intestinal fungal overgrowth or both.And so what you may be feeling are symptoms of SIBO.Now, in extreme case, you could have some paralysis of the gut, although I don't thinkthat's the case because the symptoms are a lot worse typically with something like that.And I know you're going to go see a gastro so they can check you for that kind of stuff.
01:05:50In the meantime, we need to deal with your gut health above all things.And so I would look at treatment for SIBO, even though you haven't had gottentested yet to see if that's indeed what you have. There are over-the-counter supplements that havebeen tested in studies and compared to pharmaceuticals for SIBO and have been shown to be aseffective. And they're not antibiotic. So they don't, you know, it's not the same. So they're notgoing to nuke your gut like an antibiotic would. And there's three ones in particular. One is calledatrantil. Then there's dysbio side. And then there's FC Cytle.And so I'm not going to tell you to take those, but I will say you can research them,
01:06:35look them up, and you can start to treat yourself for those things.Unless you want to go to a functional medicine practitioner and get all the testing to see what's happening.So what happens when your gastric emptying slows down a lot, you can get this bacterial overgrowth in your small intestines.And then it can be more bloating, more constipation.You can get, you can feel fatigue.You get all these symptoms that are coming from that area.so that would be the direction I would point you to look.As far as diet is concerned,
01:07:07the direction will be all about what foods cause the least damage for you.And I don't know what those are for you because you'll know better than I will,but typically it looks like avoiding too much gluten, processed foods, sugar, dairy,and eating things that are like well-cooked vegetables, not raw,that typically could cause issues.Well-cooked vegetables, fiber.Protein is fine.Pushing protein would probably cause more issues for you at this point.
01:07:38So I wouldn't go crazy on protein.But I would eat your body weight.I would aim for maybe around 100 grams to see what that looks like.You can use cillium husk, but make sure you drink a lot of water throughout today with it to see if that helps as well.And just kind of move in that direction to see how that works.Ideally, though, you would maybe work.work with a functional medicine practitioner at this point.And then they might be able to diagnose, you know, with, I'd say more accuracy than what
01:08:07I'm saying.Because I'm basing off symptoms and not testing.And then probably programming is something that's more appropriate at this time.When we're getting gut health online, it's probably a Maps 15 type of protocol.Yeah.Okay.I think I have that one.I just never used it.
01:08:21Anytime you guys release anything, I buy it.If you don't, we'll send it to you.If you don't have it, we'll send it to you.Doug will look it up right now, and so if you don't.But if you do, a MAPS-15 protocol would probably be ideal while we're getting, like Sal said,getting the gut right is going to be the first and foremost.Yes.Okay, that sounds good.
01:08:38I mean, you know, I don't know.I mean, a lot of people do well with the GOP ones.I think I regret that I did.I think I should have just stuck to, you know.It was the dose.It was the dose.Yeah, it was the dose.And now it's like, it just feels like my body is out of control.
01:08:53And, yeah, it's just very overwhelming.And then also when you, when your primary isn't monitoring you, I think that's a big thing too.And I'm not speaking ill of the wherever it was that I got my GOP, but it's really difficult when you're emailing your doctor, letting them know your symptoms.And then they email you back to take peptobysmo.That was really difficult as well.So I've learned a big lesson and also the fact that I could have researched it.I'm, you know, I'm someone that that's pretty smart.but I didn't even research how GOP once work.
01:09:29Everyone was just using them around me, and there was a quick fix, but that wasn't the way to go.But I appreciate the advice.I will do, I will start the, the, the, the, the MAPS 15.I also have the starter.I really like your guys the starter one.That would be good, too.I did that one for a while.Yeah, that's great.
01:09:45But those three supplements, I'll have Doug email you those where there's no affiliation.We don't work with them, but those are the ones with the most clinical evidence.and I've had a lot of success with friends and family and myself with people who've had some of those issues using those products.Keep in mind.Also, I want to just kind of warn you, if it is SIBO and you start treating yourself, sometimes you feel a little worse before you feel better because of what they call a hirksheimer effect.So there's a little bit die off that can happen.And so that would mean just slow down and go with a low dose and kind of work your way up as that starts to happen.But before you went on the GLP, just out of curiosity, was like slow gastric emptying, was constipation, like those kinds of things?
01:10:32Would you lean more in that direction?In other words, if you had gut issues before, okay, okay.I had GERD.I was diagnosed with GERD.Okay.So I did know that I had GERD before I started, which is why my primary told me that's why I told you not to go on it because you had GERD.Yeah.He said.
01:10:52Yeah.But when he said no to me, because my primary is actually a sports medicine doctor.So he immediately said, no, calories in, calories out, workout is what he told me.But he didn't directly say, hey, it's because you have GERD.Maybe I would have listened.I don't know.I can't blame it to that.I take full accountability for making that choice and decision.
01:11:15But I think looking back, maybe if I would have had that piece of information, I might have thought about it a little better.but you know it's just for some of us you know we who have struggled with our weight i think despitelistening to all your advice i listened to your podcast all the time and it was still difficult totake it slow to do the reverse dieting because we want quick fixes when when you know to look upto feel better so i took a step back and i was which i forgot which podcast i was listening you guyswere talking about um i think it was the gop ones and that's when i reached out i said well let's see howthey can guide me because I kind of felt alone.And I really appreciate it because, again, you guys have been here in my life for a while.
01:11:57You guys got through me, through my divorce, listening to just your guys' experiences in life.And they would resonate with me.So that's why this conversation with you guys was important to me.So thank you so much.Well, Marilyn, I'll let you guys know how I'm doing it in a couple of words.Yeah, please, after you meet with your gastro, I'd love to hear, get an email, send it out to us so we can check up on you.Like, well, thank you guys so much.It was great seeing you guys.
01:12:22guys.Love, love everything.You guys are doing God's work out there.Thank you.Thank you.God bless you.Thank you.Take care.
01:12:30That's really tough.Yeah, yeah.So there's an extreme potential effect from GOPs.And it's, they're not super common.Is Gerd playing a role with that?If you have symptoms of slow gastric emptying, that's why I asked her if it'sconstipation or whatever, then you've got to be careful because it slows down.And so there's an extreme effect that could happen.
01:12:52and it's not common, but it's a risk.There's a risk with every medical interventionwhere you can get paralysis of the gut.So it just stops working.I don't think that's the case for herbecause she would be hospitalized.A lot of pain.But my guess, and it could totally be wrong,
01:13:09is that because it slowed downher gastric emptying so muchthat she got really bad SIBO.So now what she's feeling is just all the effects of that.That's my guess.No, it sounds like that.You know, it's interesting.It wasn't, I mean,
01:13:22And you and I have been talking a lot about this off air with my experience with the kind of like a micro dose, low dose of it.And how if you have like a really, you know, if you have really fast motility and how it can like almost normalize you.That's what it does for me.Right. And that's what it does for me also versus somebody who is already kind of like slow motility.I could only imagine what that would do.because I can see how dramatic of a difference it was for me.So Jessica, if I, if I, if she does a tiny dose,if she goes even a little higher than a tiny, tiny dose,
01:13:59she'll get bloating.Yeah.Because she has a tendency.Backs her way up.Yeah.And it doesn't feel good.You know, all that holding water because it slows her down.For me, slowing down is a good thing.
01:14:09Yeah.Because I'm the other direction.Me too.Yeah.Yeah.So I think that's, I think a lot of people don't, aren't aware of that.And so probably should understand kind of, and that makes, and then again,she probably would have been okay.
01:14:19if they would have kept her dose down.And then by ramping her dose up,it for sure did that, you know?Our next caller is Luke from California.What's up, Luke?I'm doing, Lou up, man.Hi, guys.I wrote a little something to keep myself on track,
01:14:32so if it's all right, I'll read it.Yep.I'm extremely grateful for your podcast.I never would have arrived at this kind of healthy living on my own,and it blows me away that you offer it as a free resource.Your attitudes about your life's work has influenced me for the better,and so have your attitudes about family, community, and business.here's here's where I'm at I'm a pianist but I rely on strength training to regulate my mental health
01:14:56can I train hard get strong and eat a lot of calories without putting on muscle or restricting movementhere's some background I wasn't a sporting kid I was heavy set so as a correction I started martial arts in middle school and I practiced through high schoolthis practice plus severe food restriction thin me out from ages 13 to 27 I was addicted to drugs and alcoholIn my last five years in active addiction, I was unhoused and entirely detached from reality.And there were a lot of stressors.I spent days sometimes like a week at a time, like awake and hobbling away from hallucinations.So I'm six years clean and sober now.Sobriety came with hunger cues, so I put on weight.
01:15:37And as a response, I started restricting and overtraining.I got down to 130 pounds.And I found you guys.And I slowly added calories and built a better relationship with my body image.I prioritize sleep and I eat whole natural foods.I believe exercise retrained my brain to feel pleasure and accomplishment,which enabled me to reintegrate with my community.My mood and productivity and work and school is closely linked how good I feel in the gym.
01:16:03And strength training also continues to correct a lot of muscle imbalancesthat I believe I developed from the weird stress movement patterns in my addiction.I'm currently in school for music composition,and my piano teacher suggests that I stop trying to add mymuscle to my upper body. It feels pretty good that they noticed enough to suggest a course correction.But I love eating all the calories I get to eat now. I love feeling like I'm getting stronger.Can I maintain my metabolism trajectory, get stronger, look healthy without gaining a lot of muscle in my arms and chest.I have some stats for you. This year, I finally took the leap. I did what you guys said.
01:16:42I bumped my calories above 2000 in February and I switched from an hour, five days a week.week to two days a week in May. This is way better. I'm 33 years old, 511, 160 pounds.I bench 135, squat 175, and deadlift 245. I'm enjoying freedom from food tracking now,but last week I tracked, I averaged 2,900 calories with 170 grams of protein per day.Hell yeah.And fine motor scales are complicated, so training is on my mind. I'm thinking it'll be morefeasible after I finished school in two years.Cool. All right. So,
01:17:19doing a great job, bro. Yeah, so all right.So I want to, I'm going to ask you a few questions.So what is it aboutthe workoutthat makes you feel better? You saidof doing it for mental health. Have you identifiedwhat it is about itthat really helps?
01:17:34Yeah, I think it's thethe mind muscle connection. I feel kind of at homein my body. And I think I spent so manyyears kind of removed from those sensations.Yeah.And now, I get to live in it and I get to feel it.And so I think that helps with my music practice too because I'm getting used to like the sensations again.That helps me a lot.
01:17:56So it really helps me a lot.So the part of it that really helps you is you're in your body and you feel your body moving.Okay, that helps me a lot with your question because with exercise, you know, there's a,we could place a primary focus on building and getting stronger.or we could place a big focus on feeling the movementand challenge yourselves with new movements,which I think would be more beneficial for you.So I have programs I think you'll love
01:18:22that I think you'll actually love more than more traditional.That you'll just love because they're really going to put you in your bodybecause you'll learn how to move in different ways.And they are strength training,but it's going to really connect you to different parts of movement.So that helps a lot.The second question I have is,why was your piano teacher?
01:18:41What was the reasoning?Explain why they said, yeah, you're putting on too much muscle.You think you'd be muscle bound?Yeah.So I don't think that I suddenly got really big, but I put on 20 pounds pretty quick when I finally took your guy's advice and started eating like enough food.So I felt better right away, but he noticed.And he suggested just kind of not doing upper body exercises.and you guys advocate for a full body kind of routine.
01:19:14And so that's what I've been doing.Was this affecting your performance?Yeah, what was it about that?Like, what did he say why?I think he did notice that my movements were just a little restricted compared to the way they were.Okay.So with all due respect, okay, I think your piano teacher's full of crap.In that regards?
01:19:32100%.So now here, let me explain why, okay?First of all, you'd have to gain a ton of muscle, Luke.More than you probably could gain unless you live like a bodybuilder and got on Annabola.And not play piano at the same time.For that to happen.So while you've been building muscle, you've been playing piano this whole time.Yes.
01:19:52Okay.Yeah.The movements required to do your art are not limited by building muscle unless your fingers are getting really thick and fat.And it's really changing those kind of movement patterns.So now I can see how that may happen with certain sports with rad.like dramatic weight gain.But what almost always happens when people do it the right way is as they practice the sport,they learn how to move their bodies differently.
01:20:19But other sports are so physical.Now, there's physicality with playing the piano for sure.So I'm not saying there isn't.But most of it has to do with your hands and fingers and wrist movement.And so unless you're feeling tightness in your wrists and your hands, that's not going to cause an issue.Now, here's why I think, and I'm going to guess,why your instructor said that.You are in the arts.
01:20:43And when you look at the arts,there's an aestheticthat tends to be applied to the arts.And so some of the worst body image issuesand dysmorphiathat I've ever experienced with clientshad to do with the arts.It had to do with ballet dancers
01:20:58and dancers and just artists in generalbecause when we picture an artist,we tend to picture this waifiekind of looking individual.And so I think you're instructoris applying this distorted reality and looking at you and saying,hey, you shouldn't look like you got muscle on you.Right. Because you got to look this particular way.
01:21:17He also could get a bit of a confirmation bias to, let's say, you know,you had, you know, bend shoulder day, something like that the day before and you overreachedand you were sore and you show.Yeah, and you're a little tight and stiff from your workout yesterday.And so, you know, you're a little less reactive on the piano.And so then he's going like, oh, he's getting too big.He's getting too jacked.This weightlifting is screwing up his piano.
01:21:43No, it was like you probably pushed it a little too much in the gym the day before,and that's what it looks like on the piano today because you're a little bit,but you'll work right through that.You'll recover and you'll be fine.And you know this better than I do.I know this pianists who are different sizes.Some are bigger than others.And so you'd have to get, bro, listen, if I was, when I'm thinking about someone playing the piano
01:22:03or any sport and you're like, okay, how much muscle would it take to take away from this person'sperformance?like you'd have to gain like 75 pounds of musclewhich you're not going to doyou couldn't do.Hey, I think it'd be from a marketing perspectiveit would be dope if you were like a jack pianist, dude.There's not a lot of those out there.
01:22:20More marketable for sure.Yeah, so I wouldn't worry about that.Now that being, and not only that, but muscleshard to gain.That initial 20 pounds you gainedwas because you were under eatingand you were undernourished.Yeah, yeah.
01:22:30And so you're put another 20 on, hell of it.No, for you to gain another 20 pounds,would you have, like going off the railswith diet and gaining a bunch ofbody fat.You would not gain, listen, if you hired me to train you to pack 20 pounds of muscleon your body, it would be very hard to do in five years.If it was solid muscle.
01:22:47Okay.So it's not going to happen, dude.It's like this whole like, I'm going to build too much muscle.It's not going to happen.That being said, based off of what you said with the mental health and how you're inyour body, I have programs I think will be perfect for you.And they're also less muscle building focus.They're more movement focus.
01:23:05Like I like old time strength for someone like that.I love that for him.Old-time strength for you, especially hypermobility and all that stuff.It's going to really help with connecting to end ranges of motion, improving stability.You're going to do movements that you've never done before,and they're going to make you feel really good.You have to be connected in your body to do some of the movements that are in that program.So I'm going to send that to you if you don't have it, Luke.
01:23:28Thank you.Thank you so much.That's so nice to do you.All that stuff that you said totally tracks.And you've said before in your other episodes that, you know,you if you're don't worry about getting big you could try as hard as you could and there's noway that you so um you know i think my piano teacher just just cares and saw the change andwanted to make sure i was being careful um but but what you said totally hits home i think so
01:23:54thanks so much for your advice i've heard too many times where i've worked with a client that's in thearts music included where their their instructor uh comments on their weight yeah and it's always sofrustrating to me. I'm like, why are you telling this girl who, you know, plays a guitar that sheneeds to lose weight? Like, you know, and I think it's just this thing about the art.It's an aesthetic that that's like, yeah, sort of burned in their brain. And I think, too, if there'sany restrictive or you feel any tightness, I think there's also like mobility drills and likewrist cars and some shoulder cars and things like that you can do and perform to kind ofmaintain that fine motor skill movement. And it really, you know, muscle itself is actually
01:24:31going to enhance the whole process. You're more connected.to those types of movements.So if anything, it'll enhance as long as you're doing it in, in conjunction.If you feel tight while you're playing the piano and restrict it,it's probably because you overtrained.It's not because you built too much muscle.Yeah, yeah.So if you went too hard in the day before and you're sore and restricted,
01:24:51it's not because I have him too much muscle.And that's exactly what I think.I think that he got, you know, if he believes that he saw something in your movementrelated to training, it's not because too much muscle.it's because I overreach the day or two before.I mean, I do this still.I mean, I, you watch me walk sometimes and I look like I'm 80.It's not because I can't move well.
01:25:12It's because the day before, like an asshole, I put too much weight on the bar and I didn'tneed to do that.And so today I'm moving like I'm 80.It's not like, oh, shit, lifting heavy weights makes me move like an 80 year old.No, it's like I did too much.So I'm stiff today and that's not like too much money.I think you're going to love old time strength.I think so, too.
01:25:29If you want to be in your body, like that's the program.I love old-timey and perform.You could toggle between those two programs and you will have a blast.It'll give you a good balance.It's so different, dude.You're going to love it.It's so different from traditional strength training.Thank you.
01:25:43I'm really excited to get started with it.And you guys haven't steered me wrong yet and everything you said brings with a lot of truth.So thank you so much for meeting with me.You got it, man.You're kicking ass, Luke.You're kicking ass, dude.Hey, listen, and congratulations on your sobriety, bro.Yeah, that's awesome.
01:25:56Thank much.Well done.Well, it's easy.I would love.Cool story.I'm just going to say something.Okay.Don't take it literal.
01:26:04But I would love to slap his instructor across the film.What the hell are you doing?I'm looking at Luke.I'm looking at him.I'm like,the last thing I would ever say is,bro, you got too much muscle to do anything.Let a little play the piano.
01:26:18Calm down with that upper body.It's this weird culture around the artswhere everybody has to be undernourished and like wafy.Yeah.And this freaking moron is looking his kidwho's making his health better.Yeah.And who's like, you know,
01:26:29I've got to bring something up to you, buddy.You're looking like you're getting a little too big.What?What?Go lift some weights yourself, dude.I mean, like I said, like I said, if there was any validity to what he said that, like,he saw something in the way he was moving with his hands or something.I can't play the piano.
01:26:48He starts, like, punching the piano.Hey, bro.Maybe then.Maybe he's Donkey Kong.His pecks competing the keys.Hey, listen, your pecks are hitting the keys, dude.I actually, Doug started looking up like a bodybuilder pianist.There's a couple there.
01:27:04a couple, but very small. I mean, what a coolmarketing thing, though. I mean, it'sso rare, you made such a great point.Even with guitar, it's very similar.And I know some jacked guitar players,but really, it's, like, that'sjust, like, constant practice with your fingers.It's not, like, it's not going to, like,
01:27:20take away from it. Listen, I'm going to say this. There's puristsin every field. But it's so interesting.Like, you had Jimmy Hendricks,who played the guitar super in abackwards way and got all kinds ofcriticism. You had,what's his name who played the piano?Jerry Lee Lewis
01:27:35who would stand up and playand everybody's likeall the classically trained guyswere like,you shouldn't do thatand he was justPilled you go on it.Yeah, dude.
01:27:42And it's like,you know,okay,he put on it.But listen,if I saw Luke on the street,the last thingI would be like,
01:27:47dude,you'd back off the weights.You'd calm down, bro.Your body building too hard.Like,what are you doing?That's funny.Silly.
01:27:55Our next caller is Alan from Texas.What's up,Alan?What are you.How are you?Good, good, good,good.What a blessing to be here.
01:28:03Oh,Thanks, man.I know you guys hear this a lot, but you haven't heard it for me.So thank you for everything you guys do.To be honest, you guys are a gift to earth, man.Seriously, you guys are doing the Lord's work, man.You know, getting people healthy, guiding them, giving them back their self-esteem.So praise this to you guys.
01:28:21Always praying for you guys.Thanks, man.Appreciate that, bro.How can we help you?So I sent out one question, but I hope you guys don't mind.I wanted to add a couple of more.No, let's go.Just lately what's happened in the last month.
01:28:33So just give you some data from me, 38, 6.1, 21313 pounds.The scale says 28% body fat, 152 pounds of lean body mass.So I work out five days a week, about 30 to 45 minutes per day.A little bit about me.I know if you provide more information about yourself, you guys can't guide and give more advice.So I had to work at an early age, fight or flight mode.So my mind and energy never really went the fitness route.Married at 23, had my boys at 23, which in this age is like having kids at 18.
01:29:17So fitness was never really part of my lifestyle, so not really well-versed with certain terms or names of exercises, to be honest.When I was 26, a coworker suggested that I work out with him, five in the morning.weekdays, it was an office job.So I've been doing it for the past 12 years.Started doing it because it didn't take away time away from the family.So I love that.Now, the downsides.Last year, I started high blood pressure medicine.
01:29:47I was like it was hypertension.I was hospitalized last month.They believe it was arrhythmia or a block plot.Never really jumped into diets until now.I just went to the gym, did the weight.You know, my buddy worked out for years,so I just tried to keep up with him.But after 12 years, you know,
01:30:10it was just mostly pushing weights.Mostly tracking calories and protein now,getting educated on that.Hasn't been a struggle.I credited 100% to my wife.I mean, she meal preps for the both of us,including my kids.Great woman, and that's all I'm going to say about her
01:30:26because now I'll start tearing.So moving on.I suffer from lower back pain due to a few accidents at our early age.I've been adjusted by a chiropractor many times, but the pain never really leaves.Also, within the last year, I developed, I think it's arthritis on the left shoulder.Took a stereo shot.I think that's what they gave me.I lasted probably two weeks before the pain came back again.
01:30:52I'm supposed to see him again on Monday.So I feel like I'm breaking apart.So my questions are, number one, considering the lower back pain, what ab exercises would you guys recommend just for corn strength?Coord strength?Because I never really did abs because of the lower back pain.Exercises to help shoulder pain.I used to do the Smith machine, but I think that's what was getting at worse, just because I think I was in a 90-degree angle.I think that's what it was.
01:31:21I'm not sure.Never had problems sleeping, but I don't know if it was because I started.watching what I eat and stuff like that.I've been waking up twice, twice in my sleep.And I know you guys are going to tackle that first.I've been listening to you guys and I know sleep it's a big thing.And I used to sleep straight through like a baby, six, seven hours, seven hours, maybe eight.But lately it's just probably five hours and waking up twice in between.
01:31:48I don't wake up tired, though.That's the weird thing.I don't know if it'll eventually catch up to me and then I'll just start crashing down.but I wake up like normaland then just hit the gymand come back, go out by my day,I work from home,I stay mostly active around here.
01:32:04And the last questionwill be mostly for my sonthat he plays tackle football.So you guys talk about sleepand diet first,and he's excellent with that.He's like a clock.He goes to sleep eight,
01:32:15nine hours.He maximizes his protein,but now he's 13 years old,so I want to see if I can help himwith exercises and stuff like that.So he doesn't get hurt.Yeah, okay, man.So let's start with sleep.
01:32:28So it sounds like your body's in a sympathetic state.Okay.So where, and the reason why I'm saying that is initially what that looks like is you'll sleep for five hours, wake up and then be restless.And then you'll also have kind of this wired energy throughout the day until you crash.And so that can keep people going for a little while until things get really bad.Typically what that means is there's too much stress.Okay.So, and that could be lots of different things, but I think you're working out too much at the moment.
01:32:59I think if we cut that down, that we'll see an improvement in your sleep.And so what that can look like is either skipping some days or not lifting weights every single day and doing maybe some stretching mobility.Or like a 15 protocol because if you like the consistent, I always hate breaking somebody who's found that rhythm of, you know, every day before work.And like you've, yeah, like I hate breaking that from you, but I would.reduce volume and intensity for sure.Yeah, but the way that would look is I would start with a week off,and then I would jump on Maps 15.Within that week, you'll probably notice an improvement in sleep if I'm right,
01:33:34if it is indeed what I'm talking about.Now let's get to the back pain.We'll start there first.Where does it hurt and what hurts it?Right here, I would say it's towards the middle front.No, let's start with the back pain.Back pain.Oh, back pain.
01:33:48No worries, you.Lower back pain.And on one side, in the middle.And what hurt you?Right in the middle.And I think it feels like if I, if I read correctly, it's like a sciatic kind of thing.It goes down the left leg.Okay.
01:34:03Okay.And did you say you had a herniated disc or is it just, did you, did you get diagnosed?So I had two accidents.Yeah.Sorry, I had two accidents back to back, a car accidents.Never got checked.It was, you know, I was probably 21, you know.So never really got checked.
01:34:20When I went to a chiropractor, I think he said herniated disc.And bulge discs, if I remember correctly.So at the time, what we don't want to do is do any loaded exercise where you're flexing the spine either laterally or so in other words, like crunches, sit-ups, like, and too much rotation.We don't want to do that yet.What we want to do is work on stability.Okay.So plank would be good.So holding planks and then counter-rotation type movements.
01:34:49And so we can send a couple videos where we demonstrate those things.just to provide to produce stability with your spine in a neutral position.I think that'll be where you'd stay for another month or two.Then you can move on to more traditional exercises.About leg races.That's kind of like what I've been doing.No, no, no, no.No, that'll make you worse.
01:35:08Burned dogs.Okay.Yeah, we're just trying to hold and sustain position.No.Yeah, we're trying to create stability right now, not strength through movement.To resist, yeah.Yeah.Any rotating or any kind of movement pushing you laterally.
01:35:21Yeah, so what's a counter rotation with the, with the,Palaf Press.So P-A-L-O-F-F press.Plank.I got a great video on Mind Pump TV on a plank.Those will both be really good for you.Bird dogs will be really good for you.I think we have videos on all those.
01:35:38We do.So you go Mind-Pump TV and search those and you'll find those.And then for shoulder, you know, we can send you a prime pro to do some mobility movements for your shoulder.But when it's across the front of the delt, that's where you feel it, right?Right in the front of your shoulder.Is it here where the collarbone is or is it the front of the del?Front of the del.Okay, so that's like bicept tendon inflammation.
01:36:00And so that could be just overdoing it.And so when we back off a little bit, do a little bit mobility that tends to get better,you'll probably notice an improvement after a week off and then starting up with Mass 15.Right, because I mean, I've been doing the same exercise as pretty much 12 years.And I mean, I'm originally from Miami, originally Colombian, but.But when I lived in Miami, that's all we did.Then I moved to Texas and I kind of kept the same routine because I liked it.I saw results.
01:36:30Never really got lean, right?But, you know, I started seeing the muscle growth.So I messed with perfection, I guess.You know, so I kept on doing it, but I think at some point as I got older or maybe lack of sleep, I don't know what it was.Just started feeling that pain.Well, there's two things, Alan.There's, so my workouts stay the same all the time.Your life doesn't, though.
01:36:51Life changes.And there's also cumulative stress.So then I got kids,now I got a job.Sposure to other movements.Yeah.Now sleep is getting worse,which is also making everything worse,
01:37:01which is also making everything,my sleep worse.And so whatever you were doing beforemight have to work,but now it's inappropriate.And so that's,the workout has to adjustto your lifestyle.
01:37:11That's just how it worksif you want to do this long term.If you just try to do the same thing all the time,while life changes,you're going to run to problems like this.So I like the week off.I like,When you come back, MAPS 15 performance, add in the core stuff, damn near daily.
01:37:28You can do the core stuff that Sal recommended.And then probably do some good shoulder stuff out of Prime Pro daily.That right there is your prescription.Follow that.I mean, I think after the first week to Sal's point, I think you'll already feel rest better.I think the movements that are in MAPS 15 performance and in Prime Pro already will start to make your body feel better.And then after a month of like really strengthening your core,then we can start to add in exercises like reverse crunches and more
01:37:59traditional.No leg raises, by the way.Yeah, yeah.Stay with.Leg raises are like when everything's really strong and stable.It's a very advanced exercise.Especially for your condition.That's right.
01:38:07And will that help get lean?Because I've never gotten lean.I would like to.Lean is diet.That's diet.Leans all diet, bro.Yeah.100%.
01:38:15Yeah.So I do whole foods, whole meals all day, pretty much.We cook here at home.So that's all we do.I'm hitting protein around 160, 170, and calories between 1,700 to 2,000.I don't know if that's...That's low.It's a bit low.
01:38:33I would surmise you might get leaner through proper training just through better metabolic health.And feed.Yeah.So I would stay, I would keep it around 2 to 2,200 and just kind of start, you know, letting your body heal.Yeah.Question, do you drink or smoke?Well, not anymore.So I used to suffer with substance abuse, but not for, so no, to answer your question.
01:38:57I asked, I'm just asking that because you said you had a blood clot and you weren't sure.So I was just said, if you're smoking, anything.I think it's herritoria.Okay, okay.Okay.And then your blood lipids, did you get like, did you look at all that, LDL, HDL, triglycerides?It was an electronic language, too many of you.Okay, okay.
01:39:15Okay, so with your diet, depending on what your lipids, sometimes what you need to do isreduce the kind of fat that you get from dairy, butter, and red meat.So switching that out for leaner cuts and then maybe fish.But that's really, you know, based on what your, you know, what your test would say.If you're sticking to whole foods, we get you well rested, more appropriate volume.I want you if you're hungry to eat.So don't, don't because you, I know you want to get lean, and that's the goal.Don't restrict.
01:39:48If you're eating whole foods, if you're eating whole foods, if you're eating whole foods,you're eating protein first, like the stuff we talk about.Because I think as low of calorie and as stress as your body is,as soon as we relieve some of that stress, more appropriate training,I think you're going to see your appetite go up.And that's a good thing because your body's going to want to build muscle.I just think you're just applying too much stress.That's why his appetite will go up as soon as he does.
01:40:10Because I was going to say that because I listened to you guys since probably 2019.So I hit protein first.And to be honest, I haven't, I don't get.hungry versus all in you know i if since i get those three meals three four meals i'm fine watch watch soafter your appetite might go up it it will which is a good sign yeah it is okay and feed it that's whati'm saying don't eat like an asshole feed it yeah are you uh did they put you on blood thinners uh yes i do takeno not blood thinners just uh blood pressure okay so you can pass this by your doctor so don't takethis because i said so make you check with your doctor but there's a supplement called nattochemase
01:40:46which has shown really, really good effects for blood clots and for arterial health.But don't take it until you clear it by your doctor.Yeah, no, I understand.Yeah, it was a pretty scary episode.I mean, it passed out, and they admitted to me as a heart attack.Okay.But it wasn't supposedly.All right, all right.
01:41:07Yeah.Well, there you go.We'll send that to you.By the way, for the week off, if you go to mindpumpfrey.com, there's an overtraining rescue guide.And what it will do is tell you what to do on the week off to really speed up recovery.It's a free guide.So it doesn't cost anything.Okay.
01:41:24And I guess last thing for my son, what exercise is going to do?Just simple things.He wants to go to the gym, but he just wants to stay competitive pretty much.Super basic stuff.Yeah, very basic stuff.And I mean, I'm just going through like the Power Lift 15 has like our basic compound lifts just to learn them.So if you have the time to really like oversee his mechanics.mechanics with that.
01:41:48You know, I would basically stick to one of those lifts in the workout.Really fine-tune his motor skills with that and then let him, you know, rest in between.Yeah, think about it this way, Alan, when you're taking, because your boys, what, 13, you said?Yeah.So don't think about working them out.Yeah.Think about teaching them how to do this stuff right.So you're just having them learn the skill.
01:42:09Get spent a whole half hour to an hour just squatting.And learning how to do it.He'll get strong too.And so all this will apply.but like, yeah, take the whole workout and getting through stuff, like that component out of it.Yeah, you're not working them out.You're just let them have fun and teach him how to move right.Yeah.
01:42:24As a dad, if you can get a 13-year-old to figure out how to have good squat mechanics by the time he's 14, you fucking won.Yeah.Like that's that, like a 14-year-old who knows how to perform a barbell squat with good form and technique with no weight.Just the bar would be, is a huge accomplishment.I'm going through this right now with my son, so it's very top of mind.Form overweight.Yeah, yeah.You know.
01:42:48Because he'll be all, you'll see if you haven't already seen it.He's all wobbly, probably.Yeah, knees are buckling everywhere.Like, yeah, like minimal weight, you know.Yeah.Just take your time with it.Awesome, man.Thank you guys.
01:42:59Man, that's, what a blessing.Truly.You got it, dude.Thanks, Alan.Yep.All right.Thank you.God bless you, bro.
01:43:07Yeah, for just people listening, the, like, restless,that could be a lot of things, but oftentimes it's just,it's too much.Yeah, it's overtrained.Too much.And so now that could be stress can come from so many different places.Yeah.But if you're working out, it's an easy one to manipulate.
01:43:22Because sometimes you have stress in your life.I can't do anything about this.Yeah.And those pain signals that's through your body like speaking back.Like, hey, like we might be overdoing it.It's, it's funny because it's, it's top of mind for me because of the last week.What I've been knowing with, what restlessness is one of the things I've been dealing with with my sleep and my readiness core.And it's, I feel so happy, so content.
01:43:45there's all these positive things in my life.And so, like, sometimes it's,but it was a lot to do with the physical stressthat I did the last week.Like, really ramping things up,simultaneously decreasing calories,doing the, like, all those,all that accumulative stress for me
01:43:57in that short period of time.But logically, if I, like, I would think,I'm healthy, I'm fit,I'm eating clean, I'm doing it stuff.Like, this doesn't make sense.If you ignored this restlessly.Yeah, yeah.But it's, there's 100% the signs are there.
01:44:10And it shows up differently for different peoplebecause that was a physical example for me.Someone else, it could be, you just lost somebody in the family.You got a demotion at work where you got to fight with your wife.It's like it shows up in different ways.Our next caller is Bobby from New Jersey.What's up, Bobby?How you doing, Bobby?
01:44:25What's happening?What's going on?What's going on?Welcome back.Thanks, man.Calling for the 90-day follow-up, it's been a little more than that.Your advice was to up my calories and do max 15.And what happened?
01:44:41And it worked great.In the beginning, I was definitely a little skeptical, as usual, with Match 15.But I followed it to a T.Went up a little bit on the scale in the beginning,but everything just kind of leveled off after like the third week.And by the time I got to phase three, it was definitely, I could see the results.I had more strength, everything, more energy, sleeping better.So yeah, definitely worked.
01:45:15Definitely helped out.Good, man.That's cool.Good, bro.Good for you for sticking at 3-2.You know, so many people we give advice like that.I knew it.These guys are wrong.
01:45:23I'm changing course.Yeah, initially what happens, you bump calories.You'll hold a little bit more water.So typically you'll gain a little bit,and then it'll come down a little bit after a little while.And then you'll start to see more definition as you build muscle.Is this kind of what you experienced?Absolutely.
01:45:38100%.Beautiful.And like you said in the beginning, I was sitting there.I was in my basement sitting on the bench, watching the YouTube, watching you guys on YouTube, and doubting it, basically saying, like, there's no way this is going to be enough.And I was like, what am I doing?I'm like, just follow it to it.Just follow it.Yeah.
01:45:59And actually, after I ran it, I did a kettlebell workout for like three weeks.I started doing a kettlebell workout, which I thought was a little more.I'll do it a little bit.You know, it felt like it was too much.I was doing a four days a week, and it felt like it was just too much with, like, on theaerobic side of it, you know, like, you know, it felt like it was like more of a cardiotrain.Sure.
01:46:24So I've been, what I wanted to ask you guys was, is there a way, something where you can, like,a program to run and maybe do the kettlebell, like, one day a week, kind of fit it in there.You know, because I do enjoy it.I love the movements of the kettlebell, you know, especially at my age of 55.you know the different like especially the overhead presses the way the kettlebell sits on your wrist and you can turn it upI find it better than when I do a dumbbell press more control over it.Bobby I feel you on that for sure.Is your kettlebell workout?
01:46:56Are you doing, is it circuit?Are you doing swings?Like tell me what it looks like.Pretty much everything.It's kind of like a full body swings into, you know, overhead squats.Okay.I try to, I have probably around 10 exercises and I try to bounce.balance it out.
01:47:13Okay. So here's what you do.It's MAPS 15, three days a week, one day a week, kettlebell.So you're working out four days a week.So you got to take out, you got to take out two MAPS 15 workouts to make up for thekettlebell workout.Yeah.All right.Yeah, because I started running phase three again.
01:47:29And for like the windmill and the Turkish get up, I was using the kettlebell anyway.That's all.Yeah.So it's three days, mass 15.So fall, day one, day three, skip a day, kettlebell workout, skip Monday, Saturday, Sunday.And then start back up where you left off.I mean, there's nothing wrong with, like, switching those out with dumbbells either.Like, any kind of pressing, any kind of rowing, like, you know, switching out with kettlebells versus dumbbells, you know, tends to lean well anyways towards what you're trying to do.
01:47:56Yeah, so you could do that in the Maps 15.If there's areas where you can use a kettlebell's head, feel free to do that.Because I prefer, I prefer just some trains as well.Yeah, he doesn't even know how to use dumbbells.I'm too dumb for dumbbells.So it's all I use is.Yeah, nice.I mean, I got my wife.
01:48:12I just got her the abs and butt and muscle mommy package.She's been running that.And yeah, everything's going great.Yeah, thank you guys, man.I really appreciate it.You got it, Bobby.That's awesome, Bobby.Good job, brother.
01:48:25Yeah, yeah, yeah.I got some swag.Yeah, yeah.My man.You're the man, brother.Very good.Yeah.Hey, thanks, guys.
01:48:33I really appreciate everything, man.Appreciate you, Bobby.Keep it up, dude.Thank you, brother.All right, guys.Have a great one.You too.Jeez, man, it's just, it's crazy how many people just, I don't get it, you know, they doubt it.
01:48:46Okay, what?15 minutes a day?20 minutes a day?What are you talking about?But my calories on top of it?I'm yet to hear somebody hasn't benefited.No.I'm just yet.
01:48:53Yeah, actually, that's true.We have not had a single person called back and be like, it'll happen.It wasn't enough.Which it's possible.Yeah, yeah.The only thing that we've seen, because there's been, and there's very, very few, it's actually been impressive.Most people do fall through.Those people that admit that they didn't do it.
01:49:08Yeah.Oh, something came up.I guess the most negative thing I've heard is that I follow MS-15 and didn't lose any gains.That's about as negative as I've heard.Where it's like, I'm surprised they didn't lose any gains.But usually what happens is they get stronger, which is wild.Yeah.Look, if you like the show, come find us on Instagram.
01:49:27It's Mind Pump Media.Thank you for listening to Mind Pump.If your goal is to build and shape your body, dramatically improve your health and energy,and maximize your overall performance, check out our discounted RGB Superbundle at MindPump,Media.com. The RGB Superbundle includes Maps Anabolic, Maps Performance, and Maps Aesthetic.Nine months of phased expert exercise programming designed by Sal Adam and Justin to systematicallytransform the way your body looks, feels, and performs. With detailed workout blueprints and over 200videos, the RGB Superbundle is like having Sal Adam and Justin as your own personal trainers,
01:50:07but at a fraction of the price.Superbundle has a full 30-day money-back guarantee, and you can get it now, plus othervaluable free resources at MindPumpmedia.com. If you enjoy this show, please share the love byleaving us a five-star rating and review on iTunes, and by introducing Mind Pump to your friends andfamily. We thank you for your support, and until next time, this is Mind Pump.
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