2976: Why Tracking Your Food and Body Fat Is Ruining Your Progress
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00:22 We got to coach them live on air, but this was after the intro. Today's intro was 65 minutes long. And in the intro, we talked. today about tracking and how it can mess you up. We talked about fitness and exercise. We also talked about current events and family life. Look, if you want to be on an episode like this one, submit your question to MPLifecaller.com.
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02:27 Head on over to Mindpumpstor. com. That's it. Enjoy the rest of the show. All right, here's something super controversial. Tracking your food, your body fat percentage, your measurements. For many of you, it might be ruining your progress. Almost all health correlations are connected to performance.
02:45 We're going to talk about this right now and why some of you need to stop tracking so many things. Let's get to it. This is why we can't let this guy have control of the intro to the show every day. because he will spin it. He will spin it in the direction that he thinks. He's treating the narrative. Yes, he is. How many times?
03:06 How many times have you guys had a client? Don't lie. How many times does it happen? Where tracking literally messes them up because they freak out. It's typically something like the scale, but it can happen with other things as well. Has that ever happened? A certain personnel.
03:20 Yeah. It becomes an obsession. It becomes of the traction. Don't fall from the trap, Justin. That's right. He's setting the table. We talk to people. I have to discuss what he's brought up.
03:30 He is setting the table right now. I feel you. We have talked to people. You guys have a whole side thing going on. Well, we've talked to people like this before on the show. And also, again, I want to say this again. I said this in the beginning. This is important to understand.
03:42 There's a lot of truth to this. Okay. When you look at the data on the benefits of being fit and healthy. Okay. So what do they say, right? You should exercise and eat right? Because why? Less chronic disease, better quality of life.
03:56 You know, you're going to live longer. That's what they'll say, right? And the data shows it clearly. But the correlation has less to do with muscle and body fat and how you look. Far stronger correlation to performance. It's performance. For example, when we talk about the grip strength test being a predictor of all-cause mortality, it's strength.
04:21 It's not the fact that they have more muscle. Now, typically, as you get stronger, you have more muscle. That's true. But muscle itself isn't the strong core, it's strength. Same thing with V-O-2 max. And so again, now this can go too far. You'll hear people say healthy at any size. Look, at some point when things get extreme,
04:41 you can be as fit as you want. And if you've got tons of body fat on your body, it's still going to be detrimental. That's still true. But performance is the thing that relates to health and longevity, far more than the things that we like to track. No, I don't. disagree. I'm teasing you right now because I know it's coming. But I do think that all these things
05:04 are such incredible tools like other tools in the real world, but also can be very dangerous, right? And so I think that's really what it is. It's like everything that you're going to go over right now, I think has value and can help somebody tremendously on their pursuit of living a healthier, fitter lifestyle. That being said, it also could hurt them or send them backwards or send them spiraling out of control, much like a tool that we use for construction. It can build an incredible house. Or using the wrong way. I got a hammer. Let's go screw the nail, the screw in. Right. Wrong tool. Yeah, or a saw and cut your arm off.
05:52 Yeah, instead of... Extreme. Yeah, I mean, so like many tools, it can do wonders for people, but then it can also... And I think it's, I think respecting it that way is what's important is understanding that, hey, this is a tool, this isn't the end-all, be-all, this can totally help me. It can also hurt me if I allow it to. And so I think that as you go through these that I know you're going to go over, and make a case probably for why they're bad indicators.
06:25 How they can be bad. Yeah. You know, I just want to preface it with. They can also be amazing. But, you know, to your point that you started this was, you know, we've seen so many clients that utilize these tools for tracking to get in shape, deter them. Because the outcome isn't what they expected.
06:45 And so they've built this up in their head. And then it doesn't deliver on what they're. they think. And so then they just throw it all out. Or because... Well, I think, yeah, I mean, some of the worst versions of it usually like revolve around the vanity aspect. And it's like, what brought to you in originally is you want to look
07:01 different. You want to look better. However, that's a very misleading way to approach it. To where, you know, you're going to have a lot of different factors that's going to fluctuate a lot with your weight. You're going to carry water. You're going to have a lot of ups and downs with
07:17 the way that your body is kind of morphing and transitioning in between, and sometimes it takes a bit longer, you have to add body fat. You know, there's all these other factors like vanity-wise where your body's going to fluctuate a lot. If we can focus a little bit more of the performance and the strength and all that, tends to keep you in a better headspace. Listen, if I were to break down my personal training career into two periods of time, like when I wasn't good and then when I became good.
07:42 And what I mean by that is clients had the best experience, got the best results, and they developed a relationship to fitness where they made. maintained it. That's when I said, okay, I'm starting to get good. Here was the big difference. There's a lot of differences. But two of the bigger, like one of the biggest differences was I stopped tracking, I really honestly stopped tracking things like body fat percentage and weight and started tracking performance. How strong are you? How much more stamina do you have? How's your mobility? Can you do this exercise now that you couldn't do before? And their experience, are you enjoying this? Those were the most important things to me. And when I tracked those things and paid attention to them and pointed
08:20 towards those, everything else followed. Before that, it was like measurements, body fat percentage. It was the scale. And we were chasing this thing that was moving all over the place. Not saying they weren't valuable, but I was way more successful later when the client would come in and talk about their goal. And I'm like, yeah, that's cool. But we're focusing on, can I get you more fit?
08:38 And are you having a good time? Because I know what's going to happen if we continue to get more fit and you continue to have a good time. You're going to get great results. Yeah. And that's what I do. And by the way, here's some data on what I'm talking about. people with low cardio respiratory fitness have roughly two to three times higher risk of dying
08:52 from any cause of heart disease, whether they're normal weight, overweight, or obese. For example, being lean and unfit is worse than being heavier but fit. Fitness protects you even with extra weight. So overweight or obese people who are fit have about the same mortality risk as normal weight people who are fit. Now, it's not exactly the same, but it's pretty damn close. Just so people understand, like what really matters when you're talking about longevity in health. And then predictors like strength in VO2 Max are phenomenal predictors,
09:20 far more, again, staying away from the extremes than things like the mirror or the scale or even total body fat. Again, once you get extreme, it does start to be a pretty good predictor. Let's talk about one of the first ways that people like to measure their progress, which is the scale and why this one can be such a problem. I've had clients, and we know, first of all, we talked about this on the show before. The scale measures total body mass. It doesn't measure athletic performance. Doesn't measure vitality. It doesn't measure...
09:49 It's not going to parse to you that out. Body fat percentage or muscle mass or bone mass. It just measures total mass. And I've had so many experiences with clients where they're getting stronger. They feel better. Everything's going great. Their friends are telling them they look better.
10:03 They're coming and reporting to me. Clothes are fitting better. Clothes are fitting better. And then we weigh them 30 days into it or 60 days into it. And the scale hasn't budged. Rewined their day. Yeah. Everything sucks now.
10:13 I can't. I feel horrible. I've also had the flip experience where I've had members of my gym who are coming in super consistently. I'm looking at them and I'm like, man, she's not doing well. She's overtraining and I can see it. And she weighs herself. I lost into the five pounds so excited. Ignoring that she feels terrible.
10:31 And you can see it on their face. So just, you know, the scale is part of what you're tracking. I get it. But it can become a problem. And then there's a scale obsession. And you know this if you're listening. you're weighing yourself every day, twice a day, three times a day, every single day. And it dictates how you feel.
10:49 Yeah, I think I've beat this one to death. I mean, this is what I talked about so much. Even though I knew this going into, you know, pre-training for a show, this really taught me how crazy of a swings north or south our bodies can have, even when all things are accounted for, like as far as like macros and the training and doing all the right things. Like, you know,
11:19 a little bit of stress and inflammation and poor sleep two nights in a row. And your body will hold, depending on the size of a human you are, three to five extra pounds. Sometimes more. Bump your sodium because you had something really salty or a couple electrolyte drinks. And you,
11:39 And you were thirsty, so you drank an extra quarter gallon of water. And you could see three to four pounds on the scale. Have a day where you had more carbohydrates as your source of calories versus fat or other calories. And the body holds more water. And so drink some alcohol and it'll dehydrate you. And the next day you lose a weight a pound sometimes. Yet we know that that wasn't healthy and ideal. So the scale is such a terrible deterrentia.
12:09 of whether you are doing well or not. And this is something that I tracked so diligently and realized like, oh, man, I got to be very careful not only with myself, but then this became a better communicator with my clients of what's going on. I was just going to say, you know what's a good use of the scale is if you're really aware of A, how it can mess with you, but then B, how much your weight can fluctuate daily based on what you do and then piecing that together. That's where I can see the value of the scale.
12:38 Like I bet I could tell you Adam I could ask you how much is your weight fluctuate If you have a couple low carb days Versus a couple high high high Yeah Same calories you could probably tell me to the pound Yeah Because you track and you know
12:50 Yes So I could see that value But tying like oh my whole success This goes back to my original point Of kind of prefacing this This conversation you were about to have It's because I think it's an incredible tool But I also have a good relationship with it
13:03 Like I'm aware of It could fluctuate up or down And so when it does, it doesn't ruin my day. It just gives me insight. I'll give you another one that's like new to me right now. Off air right before you guys came on, you overheard me talking to Doug about something like how much fibers and that. I had noticed like, man, for something reason, I'm holding. I shouldn't be calories.
13:24 And then I started thinking about like, how many times am I going to the bathroom a day? It's like, man, I seem to be, the frequency seems to be down on that. I didn't even really pay attention to my fiber. My calories were because I never normally have to. My fiber is normally pretty good just because I eat a lot. But I've been eating so low that I went back and looked. I'm like, oh, shit, I've had several days of like under 15 grams of fiber. The guy my size should be eating at least 30 to 50 grams of fiber a day.
13:49 And I'm just not. I'm like, oh, I'm probably not passing some of that food. Bump fiber up. All of a sudden, I go the bathroom a couple more times in a day. All of a sudden, scale goes down three to four pounds. So there's lots of things like that. And again, it didn't give. It didn't.
14:04 It didn't. It didn't freak me out as much as it made me go, okay, something, there's something that's off or that I didn't do or I need to adjust versus. But a lot of people are so tied to it. Oh, yeah. I mean, how many clients do we tell that don't even weigh themselves? Like, don't weigh yourself. No, because I think for the average, I mean, listen, I'm borderline obsessed or neurotic
14:26 about this stuff, right? Admittedly. Like, I geek out and I love it. What am I? One percent of the people, most people don't want nothing to do with anything. I don't care about anything. Well, it's not going to emotionally affect you either, which is the biggest thing. So, right.
14:40 Like, so because I, I understand it so well, I'm fascinated by it and interested by it, it doesn't affect me negatively. But if you're somebody who, like, does it and you attach your happiness to it and you don't know all the different things that could be changing that, it can really mess with your day. Yeah. So here's another one. This one's going to, this one's going to sound very controversial. And it's macros. Now, there's a lot of value. and understanding macronutrient content of foods,
15:08 there's a lot of value in going through a period of time where you track your macros, but there's a lot of people that live here. They live here all the time. And it zaps the joy out of life. Food becomes constant tracking and stressed over how much of this I'm getting and where I'm eating this and weigh that.
15:28 And it's wild. It's not good. This is not a healthy place to live, you guys. It just isn't. Now, tracking for a period of time, especially if you have a specific goal, especially if your goal is a bit extreme, or you need to learn about, okay, what does six ounces of chicken breast actually look like
15:45 and what does 30 grams of carbohydrates actually look like and getting an idea? Very valuable, love it. I think everybody should go through it. But there are people that live here to the point where they're afraid. They're afraid to leave. They're afraid to eat in a way
15:58 where they just go about their day and eat in a kind of healthy way. And that's just not healthy, you guys. it's not a healthy place to be. It's not mentally healthy. Yeah, I think there's, again, we'll just, I don't know if you want to call this playing devil's advocate, but I'll point out that things that I think are so great and useful of it, but then also where it does doesn't make sense.
16:16 Like, I only do this when I have a very specific goal in a period of time that, like, I have this birthday coming up. I set a goal for myself personally. This is one year since I kicked Kratum. I want to come in as healthy as fit as I've been in a very long time. And it's been this quiet goal. I'm not, I wasn't talking about it until right now.
16:41 And so, uh, I'm very serious about it. I'm tracking macros. Could I get healthy and fit along the way without it? Sure. But I want, I want to come in as good as I can.
16:51 And I know I have the capabilities of it. And then as soon as I get there, I'll go back to, you know, eating in a very normal way where I'm just aware of how I eat, but I'm not tracking or, or measuring. So I think for periods of time when people have very specific goals or time frames or education,
17:10 they want to learn about it, incredible. But I know a lot of people, we work with a lot of people that we help that they don't know how to live without doing it. That's right. And if you don't know how to live without doing it, then it's become a problem. I saw someone the other day measuring their protein powder. Not just the scoop. Protein powder is pre-me, it's measured, you guys.
17:32 The scoop is says, it says one scoop. No, no, no. They weighed it so they could get it down to the gram. Wow. And so this is a place you don't want to live. It's a bit obsessively. Yes. And it's just not, you can't be healthy in an unhealthy way.
17:47 There's this, it just doesn't work. And so this is an unhealthy relationship with food where I've had clients like this, where the exercise for them was to not track. Yeah. That was the hard part. Don't track for a week. I'm like, I don't know what I'm going to do. You know what they ended up doing, by the way?
18:01 Eating exactly the same. just too afraid to go off. Like, no, no, you got to go off. I need you to go off and just feel like you can be a little bit more free. Yeah, I mean, getting to the point where it's intuitive. I mean, you do have to have the knowledge base to pull from. So, yeah, you know, initially that's where you want to be. So, you know, like some days I want more energy or some days, you know,
18:20 I'm actually trying to kind of tighten it up to just pull those levers. But like, yeah, to every single day has to be like this regimented exactly the same place. It's just not healthy, psychological place. All right, so here's one that I know people are going to think it's crazy, which is tracking or constantly getting body fat tests done. Now, body fat tests, I think, are good when you're trying to watch certain trends. That being said, your body fat percentage can go up or down in an unhealthy way. And up sometimes is healthy. And down sometimes is unhealthy.
18:53 So people often think going up is always unhealthy. That's not true. We've actually had people on the show who we've talked to and like, no, you need to gain body fat. I remember the first time this happened with a client of mine. This was an ex-D-1 athlete. She was a soccer player. In fact, she almost played for the U.S. She was really, really good.
19:11 She was trying to get pregnant. And it's like, it came to this down to this. You got to gain body fat. She's like, what do you mean? Like gain muscle? No, no, no. Body fat. You have to gain body fat.
19:22 And so we did. We went through this goal of training gain body fat. Lo and behold, it worked. And she got pregnant. And that was healthy for her. The other thing, too, is body fat, measurements can be a bit interesting. And this is where Adam was laughing earlier about why I brought this up.
19:37 This happened to me this weekend. Oh, yeah. And it's happened to me before where if I wasn't myself, let's say I'm a client. I've had this happen to clients. Clients come to me. They look a particular way. Oh my God. I feel so good.
19:49 I look so lean. I've never looked like, you know, this good before. Then they'll go off and do some kind of a body fat test. It'll come back way higher than they thought ruins their day. Even though they look the same. even though I'm like, you still, what do you mean? You look great. But yeah, but the body fat test says that I'm whatever percentage higher.
20:07 Who cares? You look great and you feel great. Who cares what it says? Nobody, you don't walk around with that stuff. I definitely know. You all know that. Which, by the way, we'll talk about a little later because they can be very interesting. Now, the way that you would use a body fat percentage test is to try to track trends.
20:25 Not so much stuck on the number, but rather is it going up or down over the next six months? And then, you know, how's, it's funny that you, you, this all happened and, and we will get into it later, but that, but that this was, uh, on your radar or this is what you put in here because, so, uh, you know, you had been bringing up to me for a while that you wanted to go, uh, test. And I didn't want to. And the reason why I didn't want to and not, especially right yet was one, I didn't track a starting point. So you don't know where you're going. So I don't know. I, so it literally would be just to get this arbitrary number. it wouldn't tell me was I doing the right things before after because for all I know I was 8% higher or I was one you know what I'm saying so it really it really served doesn't serve me at all to go do it and so and the reason why I wanted to delay as long as possible is because I'm I'm in a rhythm I'm doing what I know I need to do and what that number could come out and be could really discourage me like like in my head I'm like oh I feel on this point and it could be if it was north of that by three or five. I don't, just because I am aware and understand how this all worked, doesn't mean it doesn't ruin my day. It wouldn't piss me off because it's like, damn, I'm way further, I'm further away than what I thought I was. And so to me, there was no value of me going and doing that right now. Now, I will do it before my birthday because that's kind of my endpoint for me. So I absolutely want to see where it's at just so I have this hard data number.
21:52 But the reason why I wasn't really in a hurry or wanted to do it with you is because I didn't do it at the beginning. And so it's, it wouldn't, it's not going to help me. Doesn't matter. Yeah, it literally is only rolling the dice on, is this psychologically going to F me? Or is it going to give me some great positive number that still really doesn't matter because it doesn't tell me that I was doing things good or bad, right? You know what I'm saying? So I've learned this. It's also interesting how different body, the same body fat percentage can look on people.
22:16 I've seen people. Yeah. I've had female clients at 25% look very lean. And I've had female clients at, you know, 19% and they don't look nearly as well. I mean, Katrina is this example. She's an anomaly that I've told you so many times. She's hydrostatic Wade, Dexascan, at 12 and 13%. You see what my wife looks like.
22:40 I mean, she looks fair, but she don't look no, 12, 13%. 12.13% would look too lean oftentimes. Yes. It does not look. Yeah. Watch me not. I'll go have her test again. I don't think I've ever seen Katrina test higher than 15%.
22:52 Ever. Interesting. And we're not talking about in-body bullshit. We're talking about Dexas scan, which is considered gold standard. and hydrostatic way, which is, in my opinion, the most accurate without being dead. And she is done, she, so there is something to be said about
23:07 something isn't telling the full story on these things. Again, they're incredible tools when used appropriately, when used as a guidelines of, okay, and this is where I would have loved to test with you because three months ago was when I really started cleaning them. To take it first. Yeah, I should have taken it when I was completely inconsistent
23:26 with the diet, inconsistent with my training, and been like, where am I at right now? Okay, I'm here. Boom, here's the plan. Now I go, then I would have loved to take it with you because then it would, to me, then it would really give me good information. Then it's valuable to me because it's still,
23:41 that's my body. And even if it is one or two. Regardless to what it started, am I going down, right? That's right. Am I going down? And at what speed? Am I hanging on to lean body mass?
23:50 Am I losing lean body mass? So am I going too fast? So it could tell me a lot and it can be extremely valuable for that. But to just randomly take it because you feel good and then you want this confirmation from it, that's actually setting yourself up for failure. Because it's got to come back and impress you or else you're,
24:06 you're either just kind of down or you're really down, you know what I'm saying, depending on the number gives you, which is totally why I didn't want to do with you. She's like, there's no real number that comes back that I'm going to be happy with because I didn't see where I started. And so unless it's,
24:21 and I know it's not going to be anything. I know what I look like when I'm crazy shredded. I'm nowhere near that yet. So it's like, it could only really discourage me. So it's like, I don't want to do that yet. The next one's circumference measurements. And this can mess people up because it doesn't tell the whole story. What I mean by that is, so as a kid, I always wanted to get bigger.
24:42 I'll use myself as an example. And so bigger arm measurements was always what I was after. But I tell you what, my arm smaller and leaner just looks bigger. And I didn't figure this out until much later. Yeah. As a kid, it was like, I don't care. what adds size to the tape. That's what I'm doing.
25:00 And when I got leaner and would lose weight is when people would ask me, what are you doing for your arms? You have more lines and define. That's right. It could also for the waist, I've had so many female clients, I had female clients that would go get a,
25:14 what is it, irrigation, where they do the colon irrigation. So they'll put, you know, they go to this place as they, no, it's not chaloscopy, but they, it's like an enema, But they go in there to take out, trapped, whatever.
25:29 Colonic, thank you so much. They'd be like, I lost three inches around my waist. Like, we just, you got rid of stuff that was inside there. But I also had clients that their circumference measure was up because their digestion was off. Had nothing to do with body fat percentage. So circumference measurements are also not a perfect way to measure yourself. You can use it to trust. Especially when, like you said, like a lot of times, I mean, people are going for wanting to look better and feel better.
25:54 And you could feel a lot better and you could feel a lot better and circumstance. circumference go up or down and you can look a lot better and circumference go up or down. Like I saw Ryan or your waist could look smaller because your shoulders look bigger. I mean, it does have like the effect of like you can affect growth in certain muscle groups. Like as opposed to like, you know, losing fat in like a certain area. It's not going to happen. It's going to happen overall. But, you know, so if you're just tracking for size of muscle, it's pretty decent.
26:20 I mean, Ryan, I hadn't seen him for what's been a month since he's here, right? And he came in and he was like, oh my God, bro. you look so jack since last time I've seen. I'm like, I'm down. I'm down. And you're talking about somebody who's a personal trainer for 20s7 years, bodybuilder guy used to looking at physique, but even someone like that, that just shows you how much like,
26:39 for sure, all my circumferences are down. But it's just like when you look more defined, you look more muscular, you look more buff or whatever like that. So, no, it's terrible. It could be, all these things that you're listing can be an awesome tool, but then can also be terrible. And that's why... Turn into orthorexia.
26:58 That's right. And that's why I like performance. Now, performance can also be worshipped too far. You can also push it way too far. Like strength is great, you know. You start pushing it for too long and too far. You get lots of injuries. V-O-2 max can be like that.
27:10 But for most people, if you're becoming more fit, everything else is doing okay. And so, and again, when it comes to longevity and health, it's a much better predictor than circumferences, then body fat percentages, then weight on the scale, then all that stuff. It's like, how fit are you? That makes the biggest.
27:28 I mean, I have a different view or opinion on that. Like, I think learning to have a good relationship with all these things is the ultimate. The point you're making that I think is so true is the average person doesn't want to put the work, the effort, and the time into building a good relationship with all these things. They just want to use it as a quick answer to the test. And it's not that simple. There's so much more going on here. And so the easiest way to judge are you doing well is what you're saying. It's just like if your performance is going up, stamina, strength, energy, all those things,
28:07 then you're getting healthier. You're doing better, regardless of what all the other ones say. That being said, like all these I love. And I think men have given me such insight and understanding of my own body. And I love you to lose. But I guess it's just not for everybody. Agreed. Not everybody.
28:28 So I guess if you are interested in those things and you like that stuff, then you need to learn to not take it at face value. And you need to really learn to understand how to use it. If you don't have any interest in that, then the best way the default is. Yeah. And as a trainer, like getting my clients to attach their success to their fitness was like the best thing I could possibly do. There's a lot of people that don't even track their fitness because they track scale. stuff like that. Like how much weight you lifting? I don't know, this and that. How's your, my maximum energy is down, but I'm losing weight. Yeah. They don't track it to the thing that's
29:01 Oh, that's still the got to be. The scale has to be the number one thing that people still. Still. Yeah. Do you identify so strongly with that number? Yeah. I mean, I mean, I don't, a fact, it's, even, even I'd say body fat percentage is still very rare. Yeah. I mean, you have to kind of be into the fitness world. It's not easy to test your, well, they got the body fat percentage scales now, but you're right. It's the scale. Yeah. Like, most people, I just want to be Temptown's lighter. I just want this and it's just like, oh my God, that's stuff. All right, so I'll tell you guys what happened to me.
29:30 I went to got a Dexas scam. He's fat. Which, by the way, stop it. Which, by the way, I'm going to send. Fatty. Yeah, I'm going to have them post on the YouTube channel a picture of what I look like. Oh, don't do that, dude.
29:42 You don't think so? Yeah, because I've been, the guys and I were talking about this off air. Then I want to. You have a bit of shallow hell going on. What's that thing? You sent that picture all of us, and you see yourself different than what we see. Like all of us were like, he's still really fat.
29:56 Shut your hair. What a day? Shut up. Yeah, but none of us wanted to tell you. So I don't want you to put yourself out there. No, I have to, dude, because you just said that. Hey, listen. So here's the thing.
30:10 So I knew this, by the way. I did message you before, too. I know this. Caliper measurements for me always measured me closer to what you would think I was at. So you can look this up. You can go online and say, what does 10% body fat look like on a man? what does 8% look like, what does 12% look like, and go through the numbers.
30:28 My body fat percentage, when I take it with calipers, matches that much more closely than when I've done other methods. Other methods tend to test me much higher. And I knew this. I told you going into it. I was texting at it. I'm like, it's going to say I'm like way higher. It always does.
30:42 Even though the way I look, I feel like I'm a lot leaner, I came back at 14% on the DEXA. I'm 14% which is... Borderline fat. You don't many people listening right now? trying to get to 14. From the guy that's like lean you around, dude. So this is fun.
31:00 Well, so I thought I was going to measure closer to 10 because that's what it looks like to me. And when I've done calipers looking this way to me. I mean, I've been telling you for a good six months or so now you're fat. I've seen it in your face, bro. I have text messages of you guessing. You have at least, you have it. You're carrying at least two or three percent in your face now. I mean, you're starting to get, you started to get it.
31:22 I got the receipts, dude. I got your text of you guessing my body. Well, I'm a good friend. I'm going to tell you. You don't sound like your good friend right now. What happens? So it's got to be real. So I was going to tell you.
31:33 You guessed I was like it'd be around 9%. Yeah, no. So. Well, here's what I... No, this is good. This is really good because if the average, if a client went there expecting, based off how they look,
31:44 and they got that number back, I've had that happen. Of course. And they're crapped out. Deflate you. It's like it didn't change anything. Another reason why I didn't test too is because I, also know that I'm coming from a place where I don't have, I don't have nearly as much muscle
31:59 on me as I've had in the past when I was body fat testing all the time, right? And so, and one of the things I know that you look great. And this is, I think it still falls right in line with what we've talked about on this podcast. We always tell people like, build into the physique that you want because you will look better, two percent body fat higher with 10 more pounds of muscle. That's true. You were an example of that right now. regardless of how exact accurate the thing is or not, but at the end of the day, you definitely look leaner
32:31 because you've built so much muscle in the last two years, like a lot more muscle in the last two years. And so classic example of who cares if your body fat percentage comes in in the 10 to 12, the 14% range, if you look like a dude that's 6% body fat because you've got so much muscle. It is interesting, though.
32:51 I'm going to have someone test me with calipers, just to see. But why? When the... I want to see what the disparity is. Yeah, but who cares? The deck scans are the gold standard. No, I know that.
33:00 I don't care. It's not for me. It's so I can report back on the show. I mean, that there's more error in the body fat pinch? The pinch just says more error, but I believe, because I've done this before, I know what I look like when I'm at 9%. I know what I look like when I'm at 6%. It comes back closer to what I think it's supposed to be.
33:20 Yeah, but those images, even that, so somebody sent me they saw, I did the one picture of my update, like a couple, like a week ago or whatever. And so, and I know, like, again, I know where I'm at because I've tracked so many times. And they're like, oh, what do you think you're like 12%? I'm like 12%? I'm like 12% right now. I know I'm not 12% right now. I know I'm not 12%. And then he sends me over like a like a thing of what the internet shows. Like the AI or something?
33:44 Yeah, that's tough. No, it wasn't AI. It was pictures. You can send your picture of bodies. But I could also, again, again, And then that's why I think that stuff is even more inaccurate in my opinion because I can show you, and I've done this. So if you go far enough back on my Instagram early days before mind pump, one of the things I tried to show people this and showcase this. I did these things, especially as I got lean, I showed people the 24 hour differences on the scale and the way I looked in my picture, radical. That's crazy. 10 pounds on the scale.
34:19 and one looks jacked and one looks like an average. It's like that's how much when I'm depleted all the way out and flat in the morning to a guy who fills up for 4,000 calories, water a gallon, and then gets a pump, I mean, you can make a body look radically different. There's a whole category of supplements that initially started with ads like that. Yes. The pre-workout pump supplements.
34:46 It was the first it was the first ones that came out. had before and afters that were before the workout and right after the workout to show the pump or whatever and it was of course it looks dramatic. They sold crazy amounts of supplements. Even though everybody knows like, well, yeah, you got a pump.
35:01 Yeah, that's why when people use, I think, the stuff online, and to your point, too, bodies are different. The men ones are like, show their torso up. Some guys hold, like, I know. I have fat ankles probably. Well, I know that I'm not, my quads aren't feathered yet.
35:17 And I know that when I get, when they get feathered, I'm down to like Justin loves when you say that feather quads I love feather quads. He asked to see him all the time. He's like, hey, save the pictures.
35:26 Let me know when your quads get feathered. That's what I want to see. Spread them feathers. Secretly, I send him pictures all the time because he asked. Yeah, see, these things are like, this is all, that's all bullshit. Like you can, I can make,
35:40 I can make myself look all the way down to that three, four guy, all the way to that 25% guy. Dude, why isn't the flex to be like 20% but like jacked huge? And shredded. At 20%? How would you be shredded? Yeah.
35:53 Well, that's what I'm saying is if you had like enough muscle that's protruding out, let's say you could do that. Is that where you think you're? No, I'm just saying that. That'd be a better goal than being a little skinny. Well, I mean, that's like, actually, listen. A little skinny. We know that athletic, we know that peak athletic performance when they test it
36:10 typically falls between 15 to 20. Yeah. The shredded athletes that sometimes you see, those are anomalies. Most people, all things being equities. for men, all things being equal, between 15 to 20 percent is where you're going to be the most, you have the best strength and stamina and all that stuff. Now, did you, now, because of this awesome test you just did,
36:29 did you just, are you throwing it up in the air and being like, no, I don't care. No, I mean, like, are you still trying to get dialed? You know what? It stopped. Initially, it got a little carried away to try and get leaner. I'm not doing that anymore. Now I'm just, I like the way I feel lighter.
36:43 And I also like, um... Because I actually think you need to lose muscle still. Yeah. Oh, that's a little too much. Yeah. We'll see what happens. No, I'm serious. Push that too hard.
36:51 Like, I think, I think that would be, the move would be to... Stop lifting. Well, not complete, you don't need to completely start. How hard is for me to lose muscle now? Well, what you would need to do and what you don't do probably right now is actually legit cardio. Yeah, it's like legit cardio three times a week. Yeah.
37:07 I'm just, I'm just, now I'm just trying to eat less and just I feel a little better lighter. And so we'll see. That's what I, I mean, one of the best things that's happened for me in this, this whole thing is just how much better I feel health-wise. I mean, I've got my sleep is, I'm getting some of the best sleep scores and readiness scores. My digestion feels good. My psoriasis feels good. Oh, I got some studies on sleep right now. Yeah, I got some really interesting studies that they, so they were looking at how much temperature affects sleep, but then they took it a step further
37:43 and they were looking at adjusting temperature throughout the night and how much that improves sleep. So we know this, we know already know this, that having a cool room has a significant impact on sleep quality. Okay. So all things being equal, if the room is too hot, then you're not going to sleep as well as when it's kind of cool. I think it's like 65 to 76, 66, 66, 67 degrees is where they find. That's usually why I all wake up. Yeah. And they, they find like the best, the best kind of sleep for that. Okay. So eight sleep did a study. So eight sleep, for people and familiar. It goes on your bed and it warms and cools your bed. And they have something called autopilot. Autopilot is this AI. So sick. It's this AI part of eight sleep that tracks your sleep
38:27 and then adjusts on the fly. Okay, because having a cool room makes a difference, but does it make more of a difference to adjust the temperatures as you go into different stages of sleep? Does that actually make a difference or should it just stay cool all the time? And it turns out it does. So they took 34 individuals who completed seven nights each sleeping with the pod and then with the pod using the autopilot feature. So they compared cool to cool but adjusting throughout the night. Oh, so they didn't go cool versus hot because we already know that's going to kick butt. Cool versus hot, it's cool is better. But they did cool versus cool that adjust throughout the night. Yeah. How much of a difference? Well, they had better. Their heart rate went down.
39:11 Their HRV was higher. They had more deep sleep. and lower light sleep. So it improved everything. Wow. Wow. So fluctuated just with your rhythms? That's what it does. So when you put on the autopilot. Well, your core temperature changes through the night.
39:25 That's right. At different stages of your sleep cycle, you'll run hotter and cooler based off of that. And it adjusts it. So I can go back. So it's just your heart pace? It measures your heart rate, movement. It's actually very advanced.
39:41 I don't know any other sleep, anything. that tracks your stages of sleep and then adjusts. And by the way, it learns you. So after a few nights, it gets better and better at knowing, you know, oh, Justin's here, cool off. Yeah, mine starts really cold to cool my body. I want to say it's like, I don't hold me of these numbers, but I think if the last time I looked it was like minus four
40:03 and then around like midnight or one, it warms up a little bit to minus two. And then I think the warmest it gets is minus one. and then back to minus two, and then it warms me up in the morning time. To wait to it. Yeah. So cool.
40:17 Yeah. And I didn't said any of that. Like I said in an initial, like I needed to be cold, minus four. And so it kept me. But the autopilot manages. Yeah, it takes about, I don't know if it says on there,
40:26 but it takes about a week or so for it to really calibrate your sleep. And then after that, I never got to mess with it. But the first time you kind of like guess at what, how cool you think you're going to like it. And I think that's when I was like, okay, minus four. I want it cold. And then over time, it starts to play with, That's so awesome.
40:42 Yeah, dude. And I know if I, if I think of all the things that I've done for my sleep, it has to rank as the top. It's the top. Yeah, yeah. If not the number one, it's for sure the top. Well, here's the downstream effects. Improve your sleep.
40:55 You reduce your cravings. Improve your sleep. You recover better from your exercise routine. Improve your sleep. You improve fat loss and adaptations. It's like all measures, dude. Yeah. Everything.
41:05 It's crazy. So it's like the one place, if you improve that, that improves everything else. Yeah. I don't know if it's just getting older or because I've been paying attention to this stuff for so long or maybe just aware or not. But the difference of sleep and recovery and then going into the next workout is so obvious to me now. And I know, granted, I also use the aura ring and the readiness score and I see all that stuff too. So I'm getting that data feedback. But I can feel it.
41:37 I can feel it in my body. And in the past, young me would just like, push through, where now I adjust my workouts. It's like, oh, man, not the greatest night of sleep. My readiness score is low. My body feels a little stiff and achy. Today's more recuperative the way I'm going to lift. And then other days, I can, before I even check the score, I can tell.
41:56 I can tell the way I wake up. I wake up just naturally, more vibrant. And my body feels good. Sure shit. I go check my score. And it's like, yep, another one of those higher. It was great sleep. Oh, it makes a huge difference.
42:07 Finally, back on track. I've been telling you guys, like my sleep's been so bad as of late. And something you'd mention to me, too, and I had tracked like cortisol levels. And it was kind of bleeding in a little bit late in the day for me with that. So I was kind of getting ahead of that early. And then also, too, like blood sugar levels at night were a bit elevated. And so I had to like cut my food and drink and everything like a lot earlier. And that's helped a lot.
42:36 So it's a lot better now? Way better. Yeah, dude. Just getting. that and then the temperature and all that kind of regulated. Wouldn't you stop eating? So now it's like six is like my, that's, I have to like eat at six. If I go any past that, like even into seven, it's like, it kind of dips me into, you know,
42:55 restlessness. And you're at bed, what, at 10, 11? Yeah, I go to bed about 10, 11. Yeah, so four or five hours before you go to bed. Yeah, yeah, that makes sense. I know, it's just funny. It's stupid. Again, the old man thing, it's like, dude, I have to like really think and plan.
43:09 hand it out and like like you're regimented with it yeah but you know what's funny about that there's an individual variance with that some people have better sleep when they eat carbohydrates i've heard hour before bed the whole backloaded carb thing like an hour before bed they just sleep better i've had clients like that yeah i remember the first time i had a client like that this makes no sense yeah yeah i used to be babies are like that i'm not like that anymore i used to be like that i used to sleep like a baby from eating a bunch of carbs and filling up before the bed it would put me out now it's not messing me up yeah yeah and i i i'm missing me yeah yeah and i i i i'm not i Now, I think it's more related to digestion.
43:41 I just, I don't remember having that sensitive of digestion, you know, 20 years ago where now I'm definitely sensitive. And so I just think that it's like, that's, that's changed. It's evolved. And it's for the-eating a lot will give me a good nap, but it won't give me good sleep at night. Yeah. But in the middle of day, oh, yeah. No, it just disrupts everything. Imagining you not being all the sleep is weird to me.
44:02 Because I can nap so easily? Yes. I mean, you just, you just, like a city bus. Yeah. You can be on a loud airport. plane, people talking, still getting on the plane, and you could be out. Or in a car. It's such a, dude, it's such a hack.
44:15 It's like I push. It's a super power. It's like I push a time machine button. Consider it three hours. Considering, like a boring professor is worse. Considering that sleep is one of the greatest things that we can do to recoup, to recover, to build muscle, to burn body fat, it is absolutely a superpower of yours that you can do it on command. I wish I could be like, you know what? Didn't have the best night's sleep last night. And if I want to
44:41 maximize gains, I'm going to take a little nap right now. Well, I just still should I. It's the best. It's the best. Oh, man. Anyway, I wanted, so today I got to go train. I was going to tell you guys at one of the old golds gyms. It's now called American Barbell. The Burnell one? No, on Hamilton, Campbell. So I went there last week. Okay. So I went there again today. And the reason why I went back. How is that place? I haven't been there in a while. Bro, it's the same. Oh, it is?
45:08 It's the same. I haven't been there in, they've probably added a couple machines here and there, but it's pretty much the same. Downstairs, upstairs level. Same. And that's why I like it, because I went in there,
45:20 and they have machines that I haven't seen. They had a pullover machine. Score. Bro, they have four-arm machines. They have a gripper machine. They have a machine for the extensers and flexors. You know how hard it is to find four machines? They have a neck machine.
45:35 Tell me the last thing. you went to a gym. Yes, dude, where you put your head on the pads. I never see those. And you strengthen your neck. I was, I was in high school. Yeah, dude.
45:41 High school football gym. Now they have those halo weird looking ones. They had the old school T-bar row, the one you got you can't chest support yourself because you're, you know, being a big baby, like support yourself. Yeah. So I went in there and I was like, this is fun, dude. I had a good time.
45:54 I trained in Fitness 19 this weekend for the first time in a really long time. I hate going to that gym. They have this new thing they've done where they turn their old, group X room this is a really interesting idea and model like I got to go find out more details on the pricing and how it works but they basically
46:14 they put like cool lighting and then they put that what's that really expensive gym equipment now Panera Panera is a Panetta. Panetta. Panetta is where you buy the sandwiches. I knew I was somewhere in the vicinity right where you're dieting too much yeah.
46:31 Everything's related to everything's got to sucks, dude. While you're talking to us, do we look like food? Yeah, yeah. It's like microwave, whatever. So, Panada. Panada. Okay. So they, so. Nada is supposed to be like the Ferrari. It is like really nice, right? So the, so it used to be this giant group X room. They've now turned it into just this, all the high end equipment, cool hip thrust. And you can kind of see in the window and so like that. You can't use it unless you pay extra. You have a digital code. And it's separate from the rest of Fitness 19. That's smart. Yeah. I think that's very smart. I think it's interesting. Because they're so cheap anyway to go to join.
47:07 Exactly. And so you... And it's probably less crowded. It's like carpal. It's kind of a brilliant model for gyms that are in that, that low price point. I've never used Panada. I want it so bad. I don't know if you can look up the Fitness 19 in Morgan Hill and see if you can see what I'm talking about because I'm, I was, I hadn't seen it yet.
47:26 And I'm like, oh, this is kind of brilliant? Hammer's strength, does it that much different? I don't know. So some of it, some of it looks interesting. You know how you can look in a machine and kind of guess. Yeah, you're like the physics of this is, yeah. I think it is. So I like hammer strength, but some hammer strength, I think that they designed them poorly.
47:43 For example, this is going to piss people off. The seated row, the one that Dorian Yates used to like to use like this, where you pull the handle. I did that yesterday. Okay. This seat doesn't, it needs to go higher. You tend to pull the handle and you get this like a lot of elbow flexion, so it becomes more bicep. I don't know anybody that sets the seat down. So I have to be.
48:03 I have to sit it all the way up and then put my forearm so I can get an extra. And you're tall. Yeah, yeah, yeah. And you're tall. It's a bad design. It's also, I haven't done that in probably two years. And I just wanted to do it. Just to, I was, do it.
48:16 It was supposedly going to be an easy day, light day. But, I mean, it's so easy. Yeah. I mean, I fill the whole thing up. And I haven't done it. Oh, how much way you put on? Yeah. What's that on the track?
48:27 Oh, that's the one I have on the track. Oh, that's the one I have that from my house. Oh, it was fun. Does it feel good? Yeah. Yeah. Oh, you seen that somewhere? Yeah.
48:35 Oh, I've only seen... They haven't met gyms now. Oh, they do? I've only seen... Yours. Did you find the thing that I'm talking about, Doug? They call it the vault? Yes, that's it.
48:43 See, that's all different. And that's like a separate... It's a premium membership. Yeah, what's... How much? Does it tell you how much? No, bro. You got to talk to the sales guy.
48:52 I mean, I'm kidding. That would be terrible sales if they just put the price on there. It's brilliant because... You're not allowed to fart in here. One of the reason why I can't stand going to that gym, it's like an extended high school gym. You know what I'm saying?
49:01 That's what it is. And so I try and avoid it all time. Well, you know what this is showing, by the way, industry-wide, Jim's footprints are expanding with weights. Yeah. Oh, yeah. Wates, weights, weights, wait, wait, totally different. Yeah.
49:12 Completely got out. It's $29 a month if you want the vault. If you want basic, it's $9.99. You pay $9.99? I think I'm paying more than that already. You are? I think I'm paying like $19 already or something like that. What does $19 get you?
49:27 Not sure. Gets me nine, and they, charge me extra just because they can, I guess. Just pay a D. Get a sweat and tell. Dude, so people have been messaging me about a compound called NAD. In fact, off air, you were asking me about it. Yes.
49:44 NAD. Okay. It's everywhere. And I see all kinds of supplements around it. And I know anytime I see stuff like this. It's like the biohacker, they're always mentioning it and pointing to it. So what's the real value to it? So NAD, NAD goes down as you age, and higher levels of NAD essentially mean more energy for your mitochondria, essentially.
50:08 So without getting into the, getting into the weeds, and honestly, mainly because it's complicated. But NAD, increasing NAD levels will give you more energy for all of your cells. So when people think energy, they oftentimes think about like caffeine or like a stimulant, okay? This is different. more energy in your mitochondria is actual energy. It's not that we're stimulating your central nervous system. It's not that we're making your body produce more norapinephrine or whatever. It's that your whole body actually has more available energy, and so you just feel better.
50:42 So having good mitochondrial energy just feels like vitality. It doesn't feel wired. It doesn't feel like you're, it just feels good. You just feel good. You just feel like you got really good energy. Now the problem with NAD supplements, there's a couple. One, when third-party companies go and test NAD supplements, very few of them actually have NAD, which is just... Of course.
51:04 Typical supplements. Typical supplement industry. Pixie dust. It's super frustrating. The second thing about NAD is if it does contain NAD, NAD is such a large molecule that it's very poorly absorbed orally. So this is why biohackers will inject NAD because if you supplement with it, you don't absorb much of it at all. Yeah, I heard of me that's like IVs. all right and stuff like that.
51:27 This is why supplement companies will then sell precursors to NAD. So like NM, for example, is a precursor to NAD because it does a better job raising NAD levels than taking actual NAD. But the best possible thing you could do that you would want to do is actually have real NAD. And the way to remedy that is to have it in liposomal form. So like, so Roe nutrition does this. Yeah. So Rowe has NAD plus.
51:51 It's not a precursor. It's the actual NAD plus. but they encapsulate it in liposomes and liposomal NED definitely raises much more absorbable too. It's because it has to because otherwise the molecule is too big but when they encapsulate it in a liposome
52:08 it goes to where it needs to it doesn't get destroyed by the gut. Is it liposomal technology has been around for it's like medical grade type of way of... It was first created in 1960s by the pharmaceutical industry to deliver medicines. But now if a supplement company
52:24 has the technology, is willing to spend the money, you could do it. So like another example, so with NAD, if you take it and it's not liposomal, you can basically throw your money away. It's not absorbing. You either IV it or you do liposomal. Or that's it. Okay. So again, Roe is the best when it comes to liposonal type delivery.
52:42 To give you guys an example, vitamin C, vitamin C is absorbed well. You take vitamin C, you take vitamin C. We absorb it well. But if you put it in liposomal form, you'll absorb up at 150% more. Yeah. So it just increases by vitamin C. availability across the board. Yeah.
52:56 For some compounds, essential. NAD plus is one of them. If you take NAD orally and it's not liposomal, it's literally, you can't, you can't absorb it. Do you know, I never, because we've messed with both IV, NAD and try it. We've done, we've messed with it many, many times. I never felt it like I felt it when I came off those withdrawals. Yeah. Holy shit.
53:19 And did I feel it? Before the times, and I imagine that's because I'd, think that all of us are relatively healthy guys, uh, exercise, eat well, do all the things. And so,
53:31 uh, you know, something that's, you know, helping your mitochondria is like hard to like feel. Probably depleted to withdrawal. Oh, you have poor sleep or stress.
53:40 Oh, dude, it, it was night. And I remember after taking it telling Katrina, I was like, because of course she was like constantly taking care of me during that time. And,
53:52 uh, she's like, oh my God. you look like you have life and you know and i'm like i don't want to get too excited but i i feel it now because i was in the thick of withdrawals it i eventually was bad again but i had this like eight-hour window of what that supplement does like it like i like could clearly feel what it felt like the days right before the feeling of right after my body getting all of it and then also even like it wearing off and then going back into my my my withdrawals
54:23 my withdrawal feeling or whatever. But it was like, it was cool for me to experience that because that's how it was supplements. It's so hard sometimes. Like you take these things and you're just like, I understand the science. And I know they say it's all good. It's like hard to feel your mitochondria being healthier. You know, it's like, but when it's really messed up and then you do some of that, you can
54:44 actually be dramatic. Things that actually increase energy in the mitochondria, you will almost, you typically will feel. Cratein does this. So people take creatine. I have a friend that's a nurse. She's like, this is life-changing. I got another friend that's, you know, has another.
54:57 He's taking crate and he's like, this is life-changing. You just needed the, you needed the mitochondrial energy. NAD is one of them. If you get and absorb real NAD, probably seven or eight out of ten people will notice a significant difference. Yeah. And how they feel, so. Which is cool. Yeah.
55:12 Okay. Speaking of cool, I want to talk about the Tesla Roadster demo. Oh, yes. Oh. That looked so fake. I had to watch that multiple times and realize this is real. life. It's real. What is going on? I don't know, dude. How is it that he's so far ahead of everybody? I don't you think... I mean, you could see, like, obviously, pulled from SpaceX how they brought the
55:35 rockets back and they were, like, have these, like, thrusters to kind of adjust it and everything. Like, that's so crazy, he put that in a car. Dude. So... By the way, Porsche came out with their car the same day. Same day. And people were just like, oh, bad timing, dude. So I'm going to, I'm going to be the turd and the punch bowl here. So, giant marketing ploy. Yeah, it's not for sale. You're not going to flip on the same. Nobody gets to buy this thing.
56:01 No. Okay? No, there's part of it that will be in the car. There's part of it that'll be in the car. Yeah, the little fucking jest boosters. Just the jet boost for the 250,000 version. That's it. Which will give you a zero to 60 like less than a second.
56:14 Which is cool. We have with test supplies and we have cars. Have you ever been in a cargo zero 16 less than one second? Not less than one second. That's got to be wild. then 2.2 and it's crazy too. There's no way. Can you imagine like the regulations of like if people were driving those things?
56:28 That actually fluked? Yeah. Just hitting like signs and houses. So you've got you've got, you've got, you've got the big thing going on with his stock right now. You have the, I think it's in, I think we're 30 days from the last bit of, what are your shares, which I'm going to call it? SpaceX is getting ready to sell off. stuff like that. Nothing like that. The most viral video anybody saw this weekend was that. So everybody is on that. So what will what will. What will inevitably happen to those shares. So now this is
57:05 the last wave of all my buddies that I hooked up with all of my early investors that are going to be able to cash out next 30 days. He's going to give you a nice run on your on your stocks right now. You're going to cash all that out. Nobody's going to drive that fucking car. Okay. It's not going to happen. What do you mean nobody's going to drive that? Nobody's going to drive that? How many people you think are going to get that version? There's got to be at least five. Bro, yeah, exactly.
57:27 Five, like collectors and it won't be allowed to drive. No, no, no. And then the model below is even limited and hardly anybody's going to have access to it. It's his rich friends. Yes, bro. Read up on each one of those. Okay, it goes, there's three models.
57:40 The crazy one that nobody gets. Yeah. Why does nobody get it? They're not making them? Yeah. It's literally for show. It's for demo. No, no, not talking about the flipping upside down.
57:47 The second one. The second one is like crazy limited, like 100 people. will get the one that has the rocket dusters that are 200. They're only going to sell 100 of them? I don't know if it's 100. You can look up to... Yeah, look it up to...
57:57 It's extremely limited. Okay, so you're not going to see them like you see Tesla cars all over the place. The bottom $50,000 one is the one, which is basically does nothing special. Yeah. Other than what a drop to. So it was all a brilliant marketing boy
58:14 to get everybody talking about my brand, my new car. It doesn't say how many what they'll make. It says there's three primary configuration. Scroll down, Doug. Performance, thrust, features cold gas, thrusters. Super cool. They go all the way down to like Honda Civic. The full flight capable version.
58:34 That's the one that's invitation only. The standard entry level setup is what everybody's going to be able to buy. Yeah, but I think. The other two are extremely limited. But here's the thing. Let me just push back. First off, it's cool. Yeah.
58:48 Everybody's looking at it and talking about it. Sure. They are at the limit of science when it comes to cars right now. Oh, they're pushing it. Yeah, they're autopilot. They're pushing innovation. I appreciate it. It's crazy.
59:02 It's wild. It's amazing to watch. And also, it's just, listen, we're dealing. And I don't know the guy personally. I've actually had people messaged me. Why do you love him so much? I don't love, I don't know Elon Musk. I don't know him.
59:11 He can be a terrible guy. He's the only one doing cool stuff, though. But when it comes to being an entrepreneur, find me a more brilliant entrepreneur. Brilliant. Brilliant. And salesman? Nobody. Yeah. Nobody beats them.
59:21 I mean, 100%. Listen, when you actually... When you unpack this, the technology is actually not that crazy. We've landed on the moon and we've landed rocket boosters far, like... Yeah, yeah, yeah. To take a piece of metal and to turn it and land it. And land it perfectly? Yes.
59:40 On Earth? In a car? I would imagine on the moon would be harder. No. No, no, no. What are you talking about? Yes, but nobody could own that and nobody was demo. Nobody could own this.
59:49 Yeah. That's the point I'm trying to. What I'm trying to make, what I'm trying to make right now. It's just like, what he did was a brilliant marketing strategy. That thing is, I don't, how many billions of views does that thing have now? I mean, in literally, I mean. But as an entrepreneur, he's, you can't, I mean, he has, how many billion dollar companies has he built? It's, by the way.
01:00:09 I just want the feature where he could climb walls with it. I know. By the way, I own, my son owns a toy that does that. So we have this fake gecko. Yeah, it's this like fan, right? It's just the fan. It creates his negative air pressure. There's a car that already does this.
01:00:23 Okay? God. It actually does this? Yes. I know you're talking about. It shows, it's an incredible video. You can watch a GT3 RS, which is one of the fastest cars around a track. The down force is crazy.
01:00:32 Yes, and it has suction on it, and you see it just zipping past it. Oh, wow. Yeah, and it's a regular combustion. I think it has a combustion engine, plus it has electric motors on it. Can it drive up? And it goes right there. A McMurdy? The McMurdy.
01:00:45 And it goes upside down. It goes upside down. That's it driving upside down. Holy shit. That's cool. Yes. So cool. Well, anyway, I want one of those.
01:00:53 Listen, the other thing that he's doing that is just, this is brilliant entrepreneurship. Brilliant. He's going to give. By the way, zero to 16 in 1.3 seconds. That's crazy. Okay? Okay. So you guys are, you didn't even know about this car.
01:01:05 Old thruster. You didn't even know about this car. Because he advertised. So if he would have flipped it upside down with some rocket boosters and then told you you can't have it. That's true. Hey, but listen. Listen to this, though. He said, and he's going to do this, he said he's going to give every kid in America
01:01:20 a share for SpaceX. Do you know how brilliant that is? What's the cutoff? How old? I think they have to be under 18 and have to be a citizen. But do you know how brilliant this is? Sweet.
01:01:32 This is so brilliant. This guy really over here, you know, he's got a hell of shares. Oh, yeah, you guys some shares. You know, it's so brilliant because you're going to get everybody who's going to be, who's going to want this company to succeed.
01:01:44 When is he saying he's going to do this? Good question. We should look it up. But he said he's going to. Yeah, because. It could be like, before I die. When I die. You were also going to fix all those audits of the federal government too, right?
01:01:58 They did a lot of cuts. I mean, he's the only one that at least was like making efforts. But I think that giving a share to every kid, think about that. You'll get hundreds of millions. I don't know if there's 100 million kids. 72 million kids. You'll get, all these people are going to be tied to the success of this company. Talk about public support.
01:02:19 talk about like excitement. That's wild. So he's giving everybody $150. We'll do it. Yeah, let's say it's crazy. I mean, I want to see it. Directly too. Yeah, I know.
01:02:27 I want to see it. I want to see that done. I mean, nobody's done that before. Nobody's done that before. Yeah, yeah. That would be really cool. I mean, if anyone could do it, right? Yeah.
01:02:35 It's crazy to think that you could just give away $10.5 billion dollars. I mean, in shares. I wonder how much cash he actually has because I know most of its companies. I don't, you know. People think billion is like a lot. We talked about this other day on a walk when we were talking about how, you know,
01:02:49 I think it's so funny. Well, just show you how it's always small-minded people that take shots at like billionaires. Like, I wish we had a stat of Doug Capul. I don't know if Doug could search this or find this. But what percentage of billionaires actually have a billion dollars in cash? It's probably... It's almost none. Minuscule.
01:03:06 Yes. Like high 90% of them, it's tied up in a company's worth. Yeah, it's wealth. Yeah. And just so everybody understands, too, that's not measured by like that company is like... Almost zero percent have a billion dollars sitting in cash. There's no way. So it's like by those numbers, we're worth all kinds of money, too.
01:03:27 If you have a successful company that does really well, they measure that. Depending if it's a tech companies, by the way, they'll inflate 10 to 15 X of the value of what. Of EBITDA. And so you're talking about. Well, let me use my parents as an example. Okay. My parents, they're Sicilian immigrants. My dad didn't even go past second grade.
01:03:47 Couldn't afford going to school. raised us in San Jose, did a good job working his butt off. My mom worked her butt off. My parents are both retired now. On paper, my parents are millionaires. Why? Because they own a house in San Jose.
01:03:59 That's their wealth. And they're not millionaires. Let me tell you, they live pretty close to paycheck to paycheck. Right. But because they own a house in San Jose, my parents are technically... Yeah, they have a valuable asset.
01:04:11 And a company that produces revenue, especially a profitable revenue, like companies, like Tesla, like these companies, like boring, all these companies that make a profit. And especially tech ones are an asset. And they're valued extremely more than the cash that they're bringing in. And they're definitely not bringing all that cash into one individual.
01:04:35 So when you hear these net worse and we want to go after all these centa millionaires and billionaires, it's like, dude, have them sell off all their companies. Yeah, most of them aren't, are not walking around hoarding piles. Everyone thinks of like Scrooge McDuck diving through fucking gold coins all day. It's like they're not that well. Their wealth is tied up in the business that's providing thousands or tens of thousands of jobs for people that are making income off of that. And then that's valued at 10 to 15 X. And then that because you own it as the founder, it goes under your net worth.
01:05:08 But it's like, come on, dude. It's like so silly. Speaking of which, my parents, you know how much they bought their house for in San Jose? Oh, I want to guess. What year? It was 100. I think early 90s. 90s.
01:05:18 So the 90s? I'm going to say 280? No, no. It was less than $200,000. Less than that. Now it's like, I think it's value probably 1.7. Just because all the properties in San Jose.
01:05:28 But again, here's my parents. And it's like a track home. Yeah, it's in it. It's a San Jose house. They don't live in like the greatest area of San Jose either. It's a normal place. But because of, you know,
01:05:36 all the tech companies here blew things up. My parents on paper are millionaires. So they're not millionaires. Yeah. And if they sold their house, they'd have to go live some, you know. Yeah, that's why it's not fair to do that. why that's a great example. I know we're comparing Elon Musk to your parents, but it's still
01:05:52 a great example. And there's a lot of in-between. And there's a lot of people- Well, there's actual there's a lot of people in between that have built small, good, successful businesses that have provided jobs for 40, 50-something families that on paper look very rich. But it's just like, and you want to go tax them harder and even more aggressive. The risk at which you put them out of business in order to keep all these other people in business is terrible idea. There's been people that have tried to pass bills here in the Bay Area where you'll then pay taxes on the value of your home, which would, what would happen if you did that is you would get a huge, tax the air we breathe.
01:06:35 You get a ton of people who would have to sell their homes because they can't, they don't have that money. They bought the houses in the 80s when they first came here. And if you did that now, they'd have to leave. It's already bad enough that you have to pay property taxes at the wet ways. You don't even really truly own the house in San Jose. Your parents are still paying a crazy price. You know what's crazy is that if your parents don't put that house in a trust,
01:07:00 and let's say you weren't. Let's say you had an average job and you made $75, $80 grand a year. Nothing wrong with that. Love what you do. And you inherited that $1.7 million house from your parents. sell it. You'd have to sell it because you couldn't barely afford the property taxes. That's crazy.
01:07:20 When you think about that, that's wild. It's like, so it's so dumb how that was like they worked hard, they saved, they do all stuff. So it's like the wealth isn't what it seems to be, you know? Super Patch is a wearable neurotechnology company focused on helping people optimize how they feel and perform. And this is naturally. So they use a proprietary vibro tactile transduction technology.
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01:08:21 Try it for yourself and see how great it works. Go to mindpump.superpatch.com. That link will get you $30 off. Back to the show. Our first caller is Joseph from Michigan. What's up, Joseph? How you doing, Joseph?
01:08:35 What's going on? Hey, guys, how's it going? Good morning. Good, man. How can we help you? Thank you for taking the call. You got it. As I mentioned in an email, I'm about 65 years old. I've been working out since I've been about 12. I've been consistent almost all my life, but ups and downs. But the last six years been very consistent. For a period time, I did get into long distance running from my 40s into my early 60s. About three years ago,
01:09:08 I had to give that up. I still run maybe once a week, but I had to give that up because of of a knee injury, and I focus on strength training. From that point, about three years ago to now, I gained about 15 pounds back. I've reached a plateau. I do a two-day split. I work out from home. It's all dumbbell-based, body weight base, bench, I have a bench. I have a band.
01:09:35 So I introduce the bands when I sometimes get inflammation in joints and then take a break that way. And then I try to do some mobility. So where I'm at now, I've gained, like I said, 15 pounds over the last three years. I'm happy with that. But I'm looking ahead. As I age, I don't want to lose strength. I'm not looking to do heavy weights, but I certainly don't want to decline.
01:10:01 I want to be able to be mobile, be on the floor with my grandkids. And when it comes to be, when I get to be 75, 80, I still want to be slinging around, you know, 50, 60-pound dumbbells. I don't want to be, you know, inactive. I get my 10,000 steps in a day. Summer months I cycled very casually to keep active. And I play pickleball about once a week for an hour and a half. So very active and really enjoy the strength training piece. And I'm looking, I'm confused on which maps program I could get.
01:10:39 I do alternate things from what I've heard you guys talk about. I'm on about episode 5 in the 500 somewhere and got a lot of good advice. But I'm confused on what maps to get if I'm primarily working out from home. I recently, in the last few weeks, joined a gym just to go once a week to mix things up. One week I was figuring doing upper body the next week I would do lower body because I enjoy the home workouts. Yeah, great. So when you say you plateau, what do you mean? mean by that, Joseph?
01:11:14 So I'm, I'm, I'm, my weight has stabilized. I'm, I'm good at the, I'm about 170. Wonder, and about a year ago, I, I tried putting on another five pounds and I did. But that process, I just didn't like eating to the level I had to eat to do that. I, you know, focused in on, um, on my proteins. Um, it worked good. and I maintained it. And what I mean by plateaued now is how do I get, you know,
01:11:48 I don't want to lose the strength that I have, you know, so I'm not going up anymore right now. I don't know if it's mixing up my routine to help to do that. And I've heard you guys talk about do things like slow, slow range of, you know, slow tempo pace. I've tried some of that. but I'm kind of just at a crossword of what to do next. I'm kind of just stable, good, but I don't want to,
01:12:19 I don't want to regress as I'm getting older. I see. Okay, that's a good question. So just to, you're going to kind of paint the context a little bit of what you said. So you've put on a lot of muscle through strength training. You're pretty consistent twice a week and you're pretty active, which includes an hour and a half of pickleball. I heard you mentioned sometimes your joints bother you a little bit,
01:12:41 and so you'll use bands. I haven't had to do that in a while because I haven't probably had to do that in two or three years because of the fact that I started rotating exercises. Okay, good. So that seemed to help. So if I was getting something in an elbow from a certain tricep exercise, I would switch up my exercises. So I try to create some different, or use different exercises, and I try to rotate about once a month.
01:13:15 I keep some core compound exercises. You know, since I don't have a squat rack, I do like goblet squats. I do the Bulgarian squats. Just picked up starting doing walking lunges. I heard that I'm talking about the walking lunges. And I just listened to an episode that I haven't really tried. yet is the isometrics. You know, the lunge in, the isometrics, you know, the balance becomes a thing at my age as well.
01:13:44 So I try to work on things that are single leg and help with balance. Do it really good, Joseph. Yeah, you're doing really good. You're doing really good. Now, so there's a couple things here. Can you change your routine to start to see new potential progress? Yes. That would come from, in my opinion, doing more barbell work.
01:14:07 Okay, so now what that would look like is practicing the exercises. Okay, so practicing a barbell squat would be a good idea, but it would start with like a box squat, maybe a trap bar deadlift. And again, you're not doing this really hard or heavy, but rather practicing the lift and becoming proficient because they're not lifts that you currently do. And you'll see some progress there just because it's a new neurological muscle pathway. and you'll see some great progress there. There's the other part of this, too, Joseph, which is you're at 65 years old, and right around in the early to mid-60s,
01:14:46 the game is less. Now, if we're talking about a beginner, we're talking about somebody who's not strength training and then they start, we see rapid progress. Actually, we'll see rapid progress of the 90-year-old if they just start strength training. But if you've been doing it a while,
01:14:59 you're using 50, 60-pound dumbbells. The name of the game now, is to maintain. So as we start to hit our mid-60s, get into 70, even being fit and consistent, there's still going to be somewhat of a decline. But just to give you a little bit of encouragement, the decline looks nothing like it would look like it looks like for your peers.
01:15:21 Like nothing at all. Like, for example, you already know this, but when you're around your 65-year-old peers that don't work out, it's like you're like a different human. I mean, you could do things that they can't do. some of them can't even, you know, get down on the floor or do certain things, and you're probably got great mobility and very functional and feeling really good.
01:15:41 And so that's kind of what it looks like. But the one thing I would tell you, because I like two days a week of strength training. I think that's fine, especially with all your activity. No, I'm doing four days a week of strength training, two upper, too lower. That's a lot, that's a lot, actually, Joseph, for everything that you got going on. That is. But I limit it to 35, 40 minutes of training. That's not bad.
01:16:00 That's not too bad. That's not too bad. I think if you did... Map 15 would be more ideal. It would. If you don't mind working out every day, a little bit every day, instead of longer sessions a few days a week. But a full body routine, three days a week,
01:16:15 incorporating some barbell work would probably get you some gains. Okay. So instead of doing, you know, two upper, too lower, you're going to the gym, you're doing one exercise per body part. You're starting with the larger body parts, legs, then you go to back, then you go to chest, then you go to shoulders, and you go to arms. then you go to core one exercise per body part.
01:16:34 And the intensity is moderate to high, not super intense. And I think cutting it down to three days a week at full body, adding in some barbell work like practicing a box squat, practicing a trap bar deadlift once a week. I think you'll see some progress with that for sure. Okay. Yeah. And if you do increase your calories a little bit,
01:16:54 you don't need to be a bunch, a couple hundred calories. I think you'll gain some lean body mass with that. All right. That sounds good. I do want to point out, though, I mean, if you get a run in every week, you play pickleball every week, you hit 10,000 steps, that is more than enough. And if you feel your body talking to you, you dropping down that week to a one day full body lift or a two-day full-body lift, and that's it, is totally fine.
01:17:20 You are not going to regress. You won't go backwards. You will not go backwards. In fact, you'll feel better when you feel that. So, you know, I was coaching you, we'd be talking a lot about that. I'd be, hey, Joseph, how you feeling this week? if you're like telling me, man, well-rested, feel great, feel strong, awesome. We're going to hit the gym good.
01:17:34 We're going to hit it hard. We're going to hit, and then we're going to get it again in the next two days. So we would be talking like that. And then if you tell me, oh, man, my joints are talking to me. My knees or my hips are I feeling from pickleball a lot. I really got after it or whatever. I'm going to scale you back. So learning how to really listen to your body when you feel that and pulling back,
01:17:52 you're not going to regress. Even regressing all the way down to one day a week of full body routine will maintain what you've done already. In fact, you will feel better. Okay. Because you're an active guy. Your advice is different than the average 65 year old. You're already... You're doing nothing else.
01:18:08 Yeah, you are active. You're very active. And you're going to stay healthy and strong for a long time. In fact, I wouldn't be shocked if two days a week would be even better. I think starting there is probably best. Two full body workouts a week. By the second or third week, Joseph, you'll probably see your strength go up. And that's how you know you're going in the right direction.
01:18:26 And how are any exercises that are in that when you're, you do something like that. One exercise per body part. That's it. Okay. Yeah. One lift per body part, three sets. We'll send you MAPS Anabolic. And basically what you do is you're just doing two of the three days. That's it. It might take like 45 to an hour. And I love, if you can, I love giving yourself two days in between. So it'd be like you do a left. Yeah, like Monday, Thursday, Tuesday, Thursday, Sunday, something like that as you're lifting. And then continue everything else you're doing, the keeping the steps up. You know, maybe if you want an extra day of working out, it would be mobility stuff. I would love like a third day would be just a mobility routine. Stretching mobility.
01:19:05 In fact, if you want a good generic but really good one, I did a video. It's a 50 minute from basically head to toe my favorite mobility drills. And so when I used to run these camps primarily my average client was between 55 and 65. And these are the moves that I love to teach them. And following that video for a third day would be beautiful. with what you're doing. Okay. That's primepro webinar.com.
01:19:32 Primepronewobinar.com. Okay. And if you follow that video and I cue through the whole thing. So literally you put it on your TV and do it with me. And that could be your third day. And that would be beautiful for what you're doing. Okay. Primeprovideo.
01:19:47 com. Primepro webinar. Webinar.com. Primeprowebinar.com. And then we'll also send you maps anabolic so you have it. Okay. And then follow that. two days out, two or three days out of the week.
01:20:00 And you start them probably in pre-phase. Yeah, I'd say start in pre-phase. Then you could try phase one, then move through the different phases. Yeah. That sounds good. Yeah. Well, thank you very much. Doing great, sir.
01:20:11 Doing great, Joseph. Thank you. Yeah. You got it. Thanks for your team, guys. Enjoy listening to you. Thank you. He's kicking ass.
01:20:19 Yeah, it's doing great. 65. By the way, this is not a common conversation because oftentimes people call in and we have questions or I'm talking to a 65-year-old or 70-year-old just because of the nature of our job, oftentimes it's someone who's just getting started. But if you've been consistent for a while, you will expect, you can't expect to see some decline and strength and performance. Right around your probably mid-50s and then 60s it starts to kind of speed up a little bit. And that can be a bit disheartening, right? Like if you've been lifting weights since you were in your
01:20:53 20s, you're not going to be a strong, you're not going to have the same fitness, you know, at 55 or 65 or definitely not 75. That being said, when you are compared to your peers or to yourself in a version where you didn't do any of that, it is light years of a different light years. So you just have to understand that because I think what can happen is somebody who's that consistent. Again, there's not that many people who are like that. You know, you can be a little disheartening and be like, oh, you know, I'm plateauing or, you
01:21:23 know what's going? I'm not gaining any strength or maybe going down a little bit. Yeah, but you're slowing down the decline at a crazy rate. You know, just to add to that, it's really hard to, or it's, I'm very hesitant to mess with this too much. That's right. Right? At that, at that age, he is doing the things I want. Maybe, like I said, I add some mobility stuff in there to address some barbell, put some barbell. Yeah, yeah. Like very, very little things I want to mess with with him, because at 65 to be able to still run, to be able to still play pickleball, to be doing 10,000 plus steps a day and getting lifts in like that and have the and you he looks you could tell he's lean you can tell he's healthy yeah you could tell he's very healthy fit and lean it's like
01:22:01 at this we're just trying to preserve and maintain this and I could I could screw that up easier than like then you can yeah you can screw it up you got to be careful let's keep showing up yeah yeah I got to be careful that our next caller is Mike from Pennsylvania so Mike what's happening we do Mike hey afternoon guys thanks for taking my call you got it man how can we help you well so i'll start like most do i'll just read my question to not ramble on so in episode 2917 you're uh how strong should you actually be episode you talk about reaching good levels of strength uh and after describing that you talk about how to get stronger if you're not yet there and then my question though is once you're out of place of strength you're happy with basically
01:22:45 how do you continually progressively overload without adding additional risk of injury or is the point at that point am I kind of in a lifelong maintenance phase with strength and muscle? Great. So I'm about to turn 50. Good on the bench. Decent to good on squat and deadlift. And I've been an off and on lifter my whole life. Last two to three years, I've definitely been way more consistent.
01:23:10 I'm about 6.1, about 205. And by an electronic scale, I'm estimating I'm 20 to 22% body fat. but I'd still like to, you know, get more defined, maybe add a little more muscle. So what do you guys suggest? Yeah, good. Good question. You know, what was the name of the title, Doug? I reference this video we did all the time.
01:23:29 It's, I think, the nine ways to progressively overload the body. Yeah, we have an episode all right. It's a really cool episode other than just adding weight. Everyone thinks progressive overload and they think they have to just keep adding weight to the bar. Out of weight of weight. And so we did a whole episode on nine different ways to progressively overload the body. So that's a good listen, but we'll go over. some things. Yeah, I mean, I mean, just to make it simple, Mike, you can stay with the weight that
01:23:52 you're lifting and just make it feel heavier. Yeah. By doing things like slowing the rep down, pausing, pausing the rep, focusing on the squeeze or the stretch, just challenging your technique, your range of motion. And by the way, those are all, those are some of my favorite ways to increase. Challenging your stance, like your grip, like, I mean, even having like front squats as a focus as opposed to backloaded squats. Like there's ways you can kind of switch out the main core lifts, but keep that same kind of template and get a completely different stimulus. So if you run like, you know, a few weeks doing things like that helps a lot.
01:24:32 Another way to do this too within our programs is to basically go through our programs, right? So let's say you run a MAPS Anabolic, which is like these traditional lifts that the numbers you gave us to. And you've never ran something like old time strength that we have or MAPS strong, which have very unconventional lifts, different movements in there that maybe you're less familiar with or you're not as strong in and perform that, go through that whole program because you're going to get strong at new lifts and that's going to give you those benefit, those added benefits that you want and those new gains because it's a new movement that you have, that you have to
01:25:06 kind of start from square one again. Lots of value in that. And a lot, let way less risk than taking the numbers that you're already at, which are good numbers and say, hey, let's try and slap another 25 pounds on that bench press, that's where the risk versus reward starts to diminish because you're already a pretty strong guy. So there's way better ways to do that safely. And an easy way would be moving through all of our different programs because we address that. Yeah. And you know, the other thing too, Mike, you know, it says in there you've been a lifter for most of your life. So you're really well versed. You're familiar with the weight room. You've been training for a long time, you know, something that is really important to consider when you've been working out
01:25:47 as long as you have is what do you, what, what's, what are you going to have the most fun doing with? What do you enjoy? Like, you know, because you're, you're, you're, you're in your, you know, what is it, in your 50s now? Um, you're, almost 50. Yeah, you're almost 50. We're in the same age group. Okay. So at this point, you know, especially as you get into your mid 50s, late 50s, 60s, it's really just about enjoying what you're doing. Uh, yeah, you're not, you're not, you, you can't possibly progress. You can't possibly progress. rest for the rest of your life. I wish that were the case,
01:26:15 but that doesn't work that way. And at some point, you'll even decline as you get older, even though you're consistent. And so you just think to yourself, like, what's fun, man? What's going to be fun for me to do in my workout? And that could take you all over the place.
01:26:29 You could go to high reps. You could do new exercises. That's kind of where my question was, right? So I've been, like I said, the last two to three years have been very consistent. I've been mixing it up a good bit. Should I try to, stay more focused on one thing. So I've done at different points or the last three years,
01:26:46 we'll say, I've done either full body three days a week. I've done upper lower splits. I've done pull, pull, leg splits, depending on when you, I have three kids at home. So depending on where their schedules are and what the next like month or two look like, and when they're in season for their sports, then I'll probably just throw in full body. And if I miss a day, then I miss a day and I get two days a week in there. If they're summers when they're out of, out of their sports and out of school, that's typically when I'll go to like a push-pull legs. I know I can get in more days in that, you know, given week.
01:27:16 But I've been, you know, sort of like I'm playing it by ear, by feel, more so than following any one specific program for any length of time. I love that. Yeah, I mean, there's nothing wrong with that. I don't think. So the extra juice that we want to squeeze for you, I don't think lies in your programming. It sounds like you're pretty well-versed, the things that you're doing. It's manipulating diet.
01:27:38 you want to see some cool progress or something different like we could I would play with diet with you yeah I mean you said just just just just so you're yeah because because if we're sitting at 20 22 percent if I showed you your we added no matter of fact I could lose three to five pounds of muscle on you and show you what 15 percent body fat looks like on you and you'll feel and look radically different and so that's a big like five percent difference in body fat is a huge difference so the room that from what I'm listening to from you is there. And just to put that in perspective of what you can do. Right now, I'm going on a kick right now of leaning out myself.
01:28:16 My lifts are almost embarrassing to what I normally do. I was deadlifting 550 pounds, squatting, 420. Right now, my squats are 275. My deadlift's 315. But I'm about, I'm about to be 7, 8% body fat. Which, and feel amazing, look radically different, plenty of muscle. now I don't have peak version of me bodybuilder but you know what I'm saying like you've built a good muscle you have built a good base of muscle if you want more juice out of the squeeze I would if and I was your trainer I would have us manipulate and really kind of dive into dialing in your diet and manipulating that because I think you've got the exercise programming stuff down pretty pretty good pretty well yeah yeah you're doing good dude all right and any gym any specific direction, I guess, more than the generals on the diet?
01:29:10 Well, I mean, you know we're always going to point towards hitting your protein. I mean, what if you were to, I'm assuming to be with your, how experienced you are, you probably have a good idea of what good eating and bad eating looks like for you. So tell me what that is. So what, what, what are you good at? What are you not so good at? And then that would leave me an idea on how I would coach you in what direction first. It's definitely gotten better at getting in more protein.
01:29:36 I don't track, so I don't know exactly where I'm at, to be honest with you. So I start every weekday, protein shake in the morning with the creatine, protein oatmeal for breakfast when I get to work, try to have, always have a source of protein with lunch, yogurt or cottage cheese, an afternoon snack, and then try to keep the dinners balanced, but with the three kids, like I said, that gets a little hectic sometimes. My easy consistencies are breakfast, lunch, and afternoon snack. So, okay, right there, you already said enough for me. And that's all I want you to focus on right now.
01:30:08 Like that and like let's not go past this until give yourself two weeks, literally download an app like Fat Secret or My Fitness Pal, they're free apps for tracking your food. And all I want you to track is actually protein. I don't want you to worry about anything else. And just see if you're consistently hitting over 200 grams of protein every single day. And if you're not, make that a goal. And I think that will,
01:30:32 we'll already start to probably, what it'll do is they'll push out some of the food. that you shouldn't be doing. So that will probably naturally start to lean you out. You might actually build a little bit more muscle because you might realize that you're not hitting optimal protein every single day. And hitting optimal protein every single day will make a difference. And so the first thing I'd have you do is just that.
01:30:51 It's literally just that. And let's see what we can do with moving the needle there. Awesome. Yeah. Yeah, we'll do. All right, man. All right, Mike. I appreciate it, guys.
01:31:02 Thanks for taking the time, man. All right, brother. Thanks for everything you guys do. Love the show. Thank you, man. Take it easy. Yeah, I mean, I think he hit the nail on the head, dude, with his consistency, with his workouts. He knows what he's doing with his workouts.
01:31:17 I have no problem with the way he was switching him right. Oh, yeah. Me too. Perfectly fine. And if you're, you know, he's 6-1, 20% is not bad. He's fit. Not bad at all. But you go down to 15, you know, to go from 20 to 15, you look very different.
01:31:30 Very different. You'll feel different. And he could draw 5% body fat with minor tweaks in two or three or three. three months with minor tweaks. He can make it happen as fast as a month or a half. Everything's intuitive for him right now. So if he just like focuses on it. And that's like, okay, we always have
01:31:46 this short window of a conversation. This is a much longer conversation with a client like this to me. So I did my best job of guessing where I could help him and where I'd steer him. But I really would like, because if he's not, if like, he doesn't want to get leaner, he's not unhealthy where he's at, right? If he does, if he likes the way he eats.
01:32:03 There's no, but if he said like, I want to make some changes, you know, and he did make a comment about he'd like to see some aesthetic changes. See some more definition. And so the gold is not in his workout programming because there's, there wasn't a glaring thing of like he's way off. Nothing obvious. He's doing really good there. Even if he's not 100% perfect, he's 80% of the way there, which takes care of 80% to 90%
01:32:27 of the results. The gap is in the diet. If he's telling me things like, I think I'm not, I don't even like, I'm not sure. Oh, man. I just getting that guy to track. for a week or two consistently on the protein. And I bet he'll notice like, oh shit, I guess I was way lesser. And then by him just hitting that, he probably had, I mean, he kind of lap.
01:32:46 And if you've already got a decent amount of muscle, which he does have. He does. You know, you drop, you know, four to six percent body fat. It looks very different. Yeah, it looks like you added 10 pounds. We're just, you and I were just talking off area. You're like, every time I lean out, I look bigger, but I'm down 10 pounds, 15 pounds on the scale. And so it's like, you give him that.
01:33:05 And that's why he even said, I could lose three to five pounds of your muscle. Yep. And put you down to 15% body fat and you'll look different and feel different. Our next caller is Jessica from Virginia. Hi, Jessica. What's happening? All right. I did play hookie from my high school chemistry teaching gig to talk to you guys.
01:33:23 I'm okay with that because I'm a professional. I consider this like telehealth visit. All right. Let's go. Let's go. All right. Let's go. How can we help you?
01:33:32 Read. All right. So, first of all, I want to be. I want to thank you for your years of content. I have been listening for as long as I can remember, probably since at least 2017, 2018. Wow. But it's taken me a couple years to get out of the overtraining and under eating habit. I have been in the gym since I was 16 and even lifting heavy, like, uh, bicep curls. But it wasn't until 25 that I started the compound lifts.
01:34:00 Again, I'm a 36 year old high school chemistry teacher. and recently I hurt my lower back lifting. I kind of pushed it too much one week. And I know I shouldn't have been lifting that day. I was deadlifting. And it was just kind of like I was in the middle of my lift. And it just was like, nope. And I just put it down.
01:34:23 And I went to the red light room. And then I just went home from the gym. So I have like a lot to unpack with you guys. And I'm sorry if it's kind of. kind of, you'll let me know if it's too much. Okay. Yeah. Go for it.
01:34:37 First of all, like my back is back to feeling better. And I feel like after a couple weeks of doing machines with my trainer, I could get back to doing the compound lifts. And I'm reading my question now. The first question I have is about a weightlifting belt. My trainer thought maybe that would be the route to go. but I remember from previous episodes, you guys have discussed the pros and cons of weightlifting belts.
01:35:09 And I'm not going crazy with my lifts. So I don't, if you guys could speak to that first. Sure. So here's what a weight lifting belt does. Okay, so let's say your max deadlift for your set is 225. And you normally would lift it without a belt. if you put a belt on, you would suddenly feel a lot more stable
01:35:35 and your lower back, okay? But this is what happens. You would end up adding weight to the bar so you could lift heavier weight. So a weight lifting belt does increase core stability, but it does so through an unnatural way. Okay?
01:35:51 It's the opposite bracing. Typically when your core braces, it braces, it tightens. When you wear a belt, your core presses out against the belt, belt and the belt provides the stability. Okay. And that's okay if you're going to compete wearing a belt because you actually have to learn
01:36:09 how to use a belt. You actually learn how to maximize your strength with a belt. But in the real world, when you lift something, you start to develop a muscle recruitment pattern of bracing that is like you're wearing a belt, which isn't good when you're not wearing a belt. So unless you're going to wear a belt in your competitions or you just simply want to lift more weight in the gym for the sake of it, there's really no benefit to worrying about. In fact, it's more of a detriment. So I would say, stay away from it, unless you just want to
01:36:41 add weight to the bar, like I said. I'm not competing in strength training competitions. It's more of just, I like being really strong. You are. You already are. Thank you. You are. I really enjoy it. It's even getting the point my parents are scared. I'm like, why don't be scared? This is what's going to keep me like healthy. This is what I want. I want you guys lifting. So keep in mind that Jessica, I want you to keep in mind, though, something. You're really strong already.
01:37:09 Okay. So you're, so you could keep going, but your 270 pound deadlift is, those are serious numbers. And every 10, from here on out, every 10, 20 pounds you go up, the benefits that you get of that are very small compared to the benefits when you went from zero to two. I mean, the benefits you got for health, longevity, being strong, all things you're telling your parents, for sure, going from zero to where you're at, you got that. You got all of that. Now the benefits you'll get are incremental and the risk is very high now. Okay. So just keep that in mind that you've reached being strong. You've reached a very small percentage of strength, especially for a female. And also consider this. Let's say your PR's 270, you put on a belt, you learn how to wear it. So now you can pull 290. Yeah. You're the same strength. Whether you lifted 270 or 290, the difference was the belt. Different recruitment pattern now. So it's not really that you're stronger.
01:38:05 It's just that you wore a belt. Okay. So this is kind of tied up with, I always thought I was bracing, but ever since I hurt my back, now I'm not sure what I was doing. Like now I question everything. I gave you a sample of my training style from those last couple of weeks. weeks in my... A video?
01:38:30 Of you lifting? No, I wish I would have done that. I'm sorry. You know, it was just my sample workout in the email, like my barbell squat, my paws deadlifts, my, like the things my trainer was having me do. So I was wondering, I don't know, like, what I should add to it to help me with bracing. I did get a physical therapist because I was really scared. It was taking me over a month to recover.
01:38:57 Oh, while you're doing some good mobility stuff. My move. I do my, and that's something I always do. I always do my, I always do my, I do the foam roller a little bit to roll out my back. I do the world's greatest stretch. I do, and it depends on what I'm doing that day. I'll do more shoulder if I'm doing overhead stuff. I think I know what the issue is.
01:39:20 I'm looking at your workout. She bar squatting in the deadlift. Very, very good, you know, good basic strength training routine, but you're so strong now that things like lateral movement and lateral stability are probably playing a role. I don't think it was your lack of bracing. I think your lateral stability. Exposure, yeah, it's a multi-planar movement.
01:39:38 Yeah, so, you know, it would be a good idea for you to go through a cycle of unilateral training. Yeah, mass performance or symmetry would be great for you. Either or. So because you're so strong, you know, when you're deadly, when you're pulling a heavy weight, if you're, if the weight shifts
01:39:53 a fraction of a direction, you know, and to the left or the right, yeah. Now you're QL, okay, which is supporting your sponsor. mind, that muscle might not be strong enough to support what you're pulling. And so you pull a muscle on your low back. It hurts really bad. I've done it. Justin's done it before. Just pressure in the hinges. And, you know, I had to add side bends and I had to add tube walking and, you know, lateral sled drags.
01:40:17 And those things made a difference for me. Even though my form was good with my deadlift and I could brace and I did all the things, it was the lateral stability and the rotation kind of stuff that I needed to focus on. Yeah, mass performance. we'll send you mass performance because that that would serve you really well that type of training i have so many of your programs i already got you already have it cool okay yeah have your trainer take you through a cycle that okay and then how do you politely do that when it's a trainer like how do you politely how old are they how old are they how old are they and how long they've been doing it for 30 they're 30 okay well we've been doing it for more years and he's been alive so you can tell him that no no no I don't think that's polite, Adam. Well, listen, does he know who we are?
01:41:05 Yes, he knows who you guys are. Okay, so this is what you do. You tell him that we complimented his programming with you first. And actually looks good. Say, hey, the guy's at mind pumps, so they really liked the programming you've done, done really well, get me strong. They suggested we run through a cycle of mass performance and then we can come back to what we were doing. It's just a focus shift. And he'll, if you present it that way, he'll appreciate it.
01:41:26 So just give pompous tires that we say it's a different direction. and this is what we suggest. You can even say, you know, I'd like to work more on lateral stability, rotation. No, just to strengthen my QL. Do it like I told you. If he knows who mind pump is, he'll respect the compliment and then just say what we suggested. Is he a power lifter? Is that his background?
01:41:45 Yeah, he does powerlifting competitions and he trains power lifters. Yeah, I can tell. Yeah, yeah. I can tell by his program. Yeah, yeah. So, yeah, tell him, tell him, tell him we all complimented his programming and attribute that's why you've gotten so strong and that we think you would you would benefit from a cycle of maps performance and then just say will you take me through it yep and then my next question would be
01:42:08 what could I do after that he's really into keeping us like doing the big compound list but come back to you know you guys talk about phasing everything yeah that's right no come back to it you come back to you let him do that literally all we want you to do is run one cycle of performance and it'll really help everything out. Yeah. And then come right back. Okay. And then when do you do map symmetry? Symmetry would be another good program as well. Yeah. So if you do it, if you did either one, once or twice a year, you're fine. That's it. So the recommendation for all of our clients and people is one time a year run one of those programs, especially if you're into powerlifting style, because you're, you're definitely pressuring the hinges, you are definitely strong. And so as long as
01:42:54 you run because a cycle is three months. So a three month cycle of either symmetry or performance, you're good. You don't need to do more than that. And then you go right back to your power lifting. And then anytime you start feeling your body talking to you like that, that's your, you should have done a cycle. So just remind yourself that because I know you can probably go back and get really excited about the power lifting and go in that direction. And then eventually you start to feel your body kind of talking to you. And then when you do, hey, you know what, I should probably interrupt this with some performance and then go back to that. And that's kind of how you toggle. But he's done a great job.
01:43:24 with getting you really strong. You can tell, and I love the mobility drills. He's got to warm you up. Like, he's doing, he's good. He's very good. And let him know that we said that. And that'll make him, yeah, excited about going into performance with you. Well, and then my next question would be like, I really got into, I was doing Turkish
01:43:40 Gebs before I got a trainer because of you guys. And I'm really into those, those, I don't know, I want to say historical lifts or historical exercise. Yeah, unconventional. Yeah, unconventional. And I was like, would it be cool? Like, do you think, I mean, I know you guys are going to probably think this, but math performance and then old timey strength. Oh, yeah.
01:44:00 I mean, hell yeah. Yeah, you'd crush old time. I would love that. Yeah, you'd love it. Well, old time he would definitely, uh, strengthen the areas I think need to be strength. Yeah. Yeah, I think symmetry first just to kind of like get you on that unilateral focus and then, yeah, working into, because old time strength is really like demanding. Like, and it's crazy with lateral strength.
01:44:19 It's going to open you up, yeah, a lot. But, but definitely strengthens stuff like. you know, the rotation and lateral, you know, movements. So you're going to get a lot of benefit from that. No, I don't have old time strength. Okay. Well, we'll send to you. We got you.
01:44:35 We got enough programs. We got you. And then my next question would be, this year teaching is really hard. And I'm having trouble understanding volume. I let my trainer take care of that for me. We switched from two days a week, which I was doing a lot last year to three times a week over the summer to fit the volume better. And now I'm just like, I don't, I don't know what to do. Like lately my sleep has been, I haven't even been working out that much, like maybe one time
01:45:06 a week since I hurt my back. And I'm waking up at two in the morning because of stress from work. So I know you guys are going to say Maps 15, eventually, like at some point. I don't know. I just feel lost in the weeds there, too. Well, Jessica, what you do when something like this happens is you limit your strength training, which it sounds like you've already done, but you stay active every day and you just focus on walking. Yeah. Walking, mobility. When you're stressed, when people are, when there's a lot of stress, okay, this isn't always
01:45:39 the case, but this is often the case. When people are under a lot of stress, not moving is more of a stress. In fact, what you'll probably, what you probably experience when you're in a lot of stress is you don't want to move and you feel frozen. I just want to sit here and just, oh, or maybe distract myself, social media, TV, whatever. So walking is very recuperative and anti-stress. And so, you know, maybe you're only working out once a week, but every day, go on like three or four walks a day. And that'll make a big difference.
01:46:08 Yeah, go for a hike and put us in your ears and just listen. I mean, I pay for YouTube now because I hate commercials and I listen to you guys any chance I get. I'm getting ready for work. I'm going to school. Nice. Like everyone hears me. I'm like, you got to go lift weights. You got to take creatine.
01:46:25 Are you drinking enough water? Are you getting your sleep? It's like, I don't know. I love you guys so much. Jessica, the other thing you can do, too, it takes a little bit more discipline and skill to do this. But you can, if you like the routine of lifting, as I think you probably do, is when you're feeling like that,
01:46:43 you're not getting good sleep, just off air, Justin and I are talking about how our sleep's work. I have to go at 50%. I got a really like so if you could deadlift 270 that means you're working out with 135 at the most like you you can you can still go do your lifts just really pull back because you still get great benefits of going in there and doing the movements even if it's really light for you like so if you can discipline yourself to do that that's got a lot of value too it's like hey I'm gonna go the gym but I'm not feeling that great so I'm gonna just I'm
01:47:12 gonna go through the lifts but go real slow go real light and just go through the movements that has a lot of value too. If you can't discipline yourself to do that, then just walk. That's what I would say to you. Well, and that's, that's what's been tough. Like, I hurt my back August 7th. And then I didn't get back into the gym, like actually working out. My trainer was having me do machines, which I'm like, I get it. I understand. Maybe like three weeks ago. And it's just, it's one of those things that it's like, I want to, like, I don't have, like, I've, because I listen to you guys, I've grown to, like, love the body I have, but I really don't like how I look, but I appreciate what it does.
01:47:56 And so if I'm not lifting heavy, I feel like I'm not going to build the muscle. Like, there are so many years I've been lifting that I didn't build muscle. Yeah, but you got it. And I saw it with the, I saw it with the in-body scans I was doing. And then finally, within the last couple months, I gained a pound and a half of muscle. And I was so excited and then I hurt myself. Yeah.
01:48:21 And so now I like don't know. Like I understand what you're saying. But how do you, I guess I just don't progress in this season. I just stay healthy, stay mobile, maintain my muscle. And then eventually I get to a point where I'm good, sleep wise, and I can push it. Well, keep a mind, Jessica, that, you know, I know your plan. is to be able to do this for the rest of your life. Yeah.
01:48:47 And your life is going to go through all kinds of different seasons, all kinds of different seasons, some with more stress, some with less, injury, illness, you name it. We all go through that. And so fitness is protective. So although you may not progress all the time, you're a lot better off than you would be had you not been doing your workouts.
01:49:09 And so you really have to view your fitness that way, because if you view it as a way to always progress, it's like, it's going to be really tough when life changes. And in fact, you'll probably, fitness then will become a problem. Well,
01:49:22 sometimes progressing is not regressing. That's progressing. Sometimes progressing is just feeling better. Yes, it's just, you know, like the average person in your situation goes way backwards, goes way overboard.
01:49:34 You being able to maintain your health, maintain your sanity, get good, like that's progress, even though you don't see the weight scale go up as far as muscle. You don't see your weight on the bar go up. That doesn't mean you're going backwards.
01:49:46 You're maintaining. You're holding the line. And then life gets easier, it gets better, sleep gets better, back feels. And now we see, we take two more steps forward. You know what I'm saying? That's it. That's life. You're going to, and so you're doing a good job.
01:50:00 Doing a really good job. Thank you. Yeah. I feel like I'm doing a good job because I do feel really good. And I'm like, every time I have something crazy happen at work, I go, well, I'm glad I take care of myself. I'm glad I take my creatine and I'm glad I get my protein. I'm glad I got my sleep because I can handle it so much better.
01:50:19 That's good. I just hard, like, you know, you hear sometimes call or say, I wish I looked like I work out. I mean, I think I look like I work out, but not like, you know, like beach ready. So that's whatever. Beach ready is overrated anyways. Yeah. I mean, I like, I kind of like eating and lifting heavy.
01:50:39 So, okay, could you mind if I just, I'm sorry. I know I've had you on a little bit, but I wanted to check my email to make sure I... Now go for it. Answered all my questions quick. I wish I had you in chemistry when I was in high school. Yeah. I hated my chemistry class. So did I.
01:50:53 Oh, thank you. Yeah. I know. I hope my students feel that way. I'm sure they do. I do talk to them about lifting. You'll laugh at this. Last year, I posted my PRs on like a piece of paper so all the students could see it.
01:51:09 Let's go. And then that's, that's what you. what we talk about and I see them at the gym and they'll tell me their splits and things. And I go, that's really bicep heavy. Why aren't you deadlifting more? Get them, Jessica. They're hilarious. Girls for the girls. That's why I just. I tell and then the girls are starting to talk to me about it, which is fun. I love it. I was like, please get in the gym because when I was 16, that was the most fun I had was lifting with my dad. Oh, I think you answered all of my questions. And again, I'm sorry. I'm sorry. I'm
01:51:41 sorry, I'm kind of coming off a high energy from teaching and trying to make sure my fourth walk was all set when I left. No worries. You did great. So I'll do, I'll suggest to my trainer, MAP's performance, and maybe even MAPS performance, I don't know. It's so hard because I like the three day a week. Do that.
01:52:02 You're okay with that. You're okay with that. Just remember what I said. Like listen to your body how you feel. Okay. You can just, and if you know. that you didn't have a good night's worth of sleep. If you know that your body's talking to you
01:52:16 or it's been a very stressful week, just take it easy that week on the lifting. Just go half speed. It's okay. It's okay. Thank you. Yes. You got it.
01:52:26 I really appreciate everything you guys have done. And I can't believe I'm talking to you right now. I'm so just thankful. Well, we appreciate the longtime support. Yeah. Thank you. You got it. And shout out to my training.
01:52:41 Carnal at One Life in Virginia Beach, Virginia. He's been amazing. He's done great. He's done great. He's got you really strong and he's doing a lot of great stuff with you. And so make sure you let him know that. Thank you. I will.
01:52:56 All right. Thank you, Jessica. All right, Jessica. Oh, well, I just get an email for old times. Yeah, yeah. Dougal. You already have it. You already got it.
01:53:05 All right. Thank you, guys. You got it. Thank you. Bye. Bye. Sweetheart. Yeah.
01:53:11 Yeah, sweeter. I mean, the workout programming was great. And I could tell he's a power lifter. Yeah. Really good strength programming. Yeah. Very strength focus. But I think it's the lateral stuff.
01:53:20 You know, you need that lateral strength. Power lifters do nothing laterally. Everything's always saying. Well, especially when you get to those strength numbers. Yeah. It wasn't that big of a deal of the last two years. But now she's, you know, she's pulling big ass weights. Yeah, yeah.
01:53:33 So it's time to do that for a little bit. So, and I think, I mean, I would, if I was a trainer, and that was suggested in that way from us. I feel like I would take Heed and... What I think he'll probably do is he'll probably look at the program, consider it, and then do his own... Yeah, he'll do the version. I mean, at least focus on phase two.
01:53:56 That's a big emphasis. Yeah, but he's an established powerlifter. He probably knows how to address those things or he feels he does. And so that's probably what he's going to do, which is okay. There's nothing wrong with that. I was thinking about the chemistry class, we just blow stuff up all the time. That's so cool. And with the Bunsen burner, we'd take, like, like, balloons and you put, like, some kind of gas in there.
01:54:16 And he'd light him up. Did you like your chemistry? I hate him, I hate him. No, he was horrible. He was that weird. We all three hate him. We hated our people. I couldn't stand my chemistry teacher.
01:54:24 He was an old perv. You look like a penguin. I was like, can you teach me how to make drugs? No. He's the one that I, um, I got the universal remote for the TV. Oh, he was switching every time. He should turn it on all the time. I wonder why he'd meet you.
01:54:37 He didn't know it was me. Our next caller is Sarah from South Dakota. Hi, Sarah. Hi, Sarah. Hey, guys. Thanks so much for having me on. I'm super excited to be here. A long-time listener, and I just really appreciate what you guys do.
01:54:53 Thank you. Thank you. Right on. I have my question in front of me, so I'm just going to read it so I don't get sidetracked. I'm a 38-year-old female who's been lifting consistently for five years. This includes before, during, and after two pregnancies. When I originally wrote to you guys, I was nine months or sorry, nine weeks postpartum and easing my way into lifting again. I really wanted to do maps anabolic again, but I was also rehabbing my hip.
01:55:20 I've had chronic often on hip pain for about four years. It started about midway through my first pregnancy, but it really flared up following the delivery of my second child. There were days I could barely walk, and hip-hinging and leg-pressing exercises have been an issue. I did try PT for my hip and a pelvic floor. I saw some limited progress, but it actually ultimately made my hip pain worse. This was a while ago, and I do have some updates. I'm now one year postpartum, and rather than going into anabolic, I decided to focus mostly on rehab and on strengthening my hip.
01:55:57 I took specific unilateral, rotational, and lateral moving exercises from symmetry and performance, and I've been living there for the last several months. This has helped my hip tremendously. My hip's at about 75% now. I'm able to walk pain-free and do most basic hip-hinging movements. However, I'm still unable to lift heavy on most leg exercises, and I'm also unable to run. When I try to lift heavy or run, my hip tends to flare for several days after. I would really love to go into a strength-focused program.
01:56:29 I would also love to be able to go for an occasional jog and play with my kids. I'm doing everything else right and it feels like this is like the one thing holding back progress right now. So my questions are how should I adjust my programming to avoiding further injuring my hip? Are there adjustments I can make to anabolic that would be appropriate for hip rehab? And should I even be attempting anabolic or lifting heavy at this point? All right, good question. Have you been, has anyone diagnosed it like with like bursitis in your hip? Have you had any imaging?
01:57:02 Have you have anything? No, I have not. And that's kind of silly. I'm the last resort going to the doctor. So I would recommend getting imaging just in case there is something structural that might have been injured. And that could help a lot with direction when it comes to things like rehab. Okay.
01:57:23 That being said, the fact that you're the lateral exercise. Yeah, and what you've been doing is helping a lot is really good sign. How long have you been doing that style of training? Since the beginning of July. So what is that? Three months now? Okay, that's phenomenal. Okay, good.
01:57:41 Okay, so here's what you do. You keep doing that. And you said when you try to lift heavy is when it starts to flare up. Are you okay with just going through the motion with certain bilateral exercises like squats, for example? Yeah, absolutely. I'm willing to do whatever I need to do. Okay. So it's only when you start.
01:58:00 start to challenge the weight that you feel the pain. Yeah. Okay. So here's what you do. You start slipping those exercises into your routine, but you train at 50% intensity and just practice the movement. You continue to do what you're doing with your rehab stuff. Don't stop that yet because you're only at 75. And then what you do is you practice your squats. I would even maybe even do a box squat instead of a traditional squat. You could practice your dead lifts. And let's say your normal working weight or what your heavy weight is is 135 pounds, I'd be at 90 pounds. And I wouldn't train with any crazy intensity. And just to get, just to get the movement.
01:58:38 Just to get the movement pattern. Just to re-pattern it and honestly to take your time with it going slow. So you really focus on that recruitment for stability. So, you know, that might be something like if you're just increasing the tension over like adding weight, you know, we can train that movement pattern for your body to respond. a lot better. I mean, I have something I would do before that. I mean, have you ever really worked at like getting stronger at single leg deadlifts? I have started doing those and those are crazy. I love those and it's still kind of a work in progress. Okay. So that would be where I would stay is get really, really good and strong single leg deadlifting and then go take the advice they're saying into the
01:59:22 I would be careful. Just make sure you're not rotating at all with that. I would be very careful with that. So here's why I'd say I'd be careful with that. We don't know, well, what the issue is, and a single leg heavy exercise may actually make you worse. So I would start and be very careful with all the exercises that you know in the past have flared it up. And what you would do is you would just practice them. Well, how is your single leg deadlift make you feel when you do it right now? Okay, but I haven't really been loading it.
01:59:52 Okay. What are you at right now? Like just real lightweight or just body weight? Just real lightweight, about 35. Yeah. I mean, that's good weight right now. So just slowly progress that and listen to your body. If you notice it starts to stress it, then then I would be concerned. But if you if if I'm right, it'll make you feel better.
02:00:11 You'll feel good. It'll make you'll make your hip feel better and you'll get strong. If it stresses your hip, then I'd be concerned. One of the things you could do and what I like I teach Katrina until she gets really good stability is I'll have her hold the opposite hand on like a squat rack while she, she does it. So she has some assistance with the stability and then we progress to no hand. So if you're doing 35s right now, like if you were to add weight, I might have you use that as like a help to help assist you stabilize. So you're really working on technique while you do it.
02:00:40 And then the progression to that is doing it with not holding your hand there before you go up and wait. And then when you feel really good doing no stability, no assistance there, then we go up and wait and we use assistance and kind of ping pong back and forth, your way up. Sarah, do you remember when the hip pain first started and what kind of caused it? It was midway through my first pregnancy. It was when I really started growing out. If that makes sense, when I really started to show it, kind of shifted all the things around in my lower back and hips. And that's when the pain started. Okay. And then did it go away or did it go away and come back? It's been kind of off and on. I did a lot of hip mobility exercises once that started. And that kind of is what got me through my first pregnancy.
02:01:27 And then I actually started doing some glutathione injections, and that really, really helped. But then it was kind of dependent on my activities. And then it was really good through my second pregnancy up until I delivered the baby. Are you a runner? Are you a runner? I used to be. Not much anymore. I quit running during my first pregnancy because it started feeling weird.
02:01:49 And then it just hasn't, with my hip not being, you know, where it needs to be. I haven't really runs. And when it hurts, what are you doing? Like a heavy squat? Like, what are the things that hurt it? Squats, deadlifts, leg pressing, those kinds of things. And where does the hit pain? Exactly.
02:02:06 Up high. Gosh, it feels like deep, like closer to the joint maybe. Okay. Okay. Okay. Yeah, I would get imaged just to be sure because that could help quite a bit. By the way, if the imaging comes back, there's a tear, there's whatever, there's damage. That's not a death sentence.
02:02:23 That doesn't mean you get surgery. This means you got to be extra careful. Yeah. But it just gives us a little bit help with direction. MRI will show that. And then, like I said, like, it could also be, like, you know, when you're pregnant, there's a hormone that gets released that really loosens the hell out of your joints. Yeah, that's what I was wondering about your core strength, too.
02:02:41 Yep. And if you're already a flexible person, it can make things a lot worse, especially in the lung belt pelvic hip area. And so that muscle recruitment pattern can be difficult to get back to go to normal. And so, you know, like I said, practicing squats with a lot of, a lightweight, just doing the fore. You're not even doing it for your workout. You're throwing it in your workout, but it's not a workout.
02:03:02 It's, you're just getting the motion. You're just practicing it. Then going back to your correctional stuff. It'll be a great way to kind of get that movement pattern that you need to keep that stability. And then priming, you know, sometimes maybe like with a cat cow or like a vacuum or, you know, really kind of focus on bracing ahead of time just so you're, you know, patterning that. So your body kind of like helps to stimulate that. more throughout your workout, we'll hope.
02:03:28 Do you notice, like, increased pain, like, on long drives in the car and stuff like that? Oh, yeah. Like, if I sit for too long, it does it feel like a knife? Someone's sticking a knife in the side of your hip when after those long drives? Oh, gosh. I don't know if I'd go quite that far, but, yeah, it gets pretty sore. Yeah. It sounds like TFL IT stuff, dude.
02:03:47 I mean, it could be. And I think the single leg thing that I'm pushing you towards is going to help a lot. And then when you go back to those movements, really deep range of motion. controlled, lightweight, isometric at the bottom, stuff like that, I think that's going to help out.
02:04:03 The fact that it got a lot better with what you're doing since July is a very good sign. Very good sign. Yeah, we just need to lean into that type of training more and more things like that. Yep.
02:04:13 And how much longer do I need to stay in this training until it's good? Oh, yeah. Yeah, I would not want a heavy bilateral load you until you are feeling 100% on your, on your hits. You can go pretty far loading unilateral work. And honestly, people, there's arguments for that as being, you know, the preference for a lot of athletes.
02:04:34 What it looks like is you start to introduce your bilateral stuff slowly. And then you slowly progress it and slowly progress it while continue to your correctional exercise. And then before you know it, you're back to working out. Getting really strong at a single leg deadlift and Bulgarian splits costs will take you very far. And we'll really, if this is what I think, it will help it will help you a lot. The focus really is anti-rotation. So with any of those things where you're doing unilateral work, if you can keep composure and your posture,
02:05:02 so any kind of forces pulling you left or right or rotationally, we're going to resist that. Okay. Yep. Yep. Give it a shot. Okay. Awesome.
02:05:13 Thank you guys. I really, really appreciate your help. You got it. Thanks for calling in. That's frustrating when you got pain. You're like, what the hell? Dude.
02:05:22 What do I do? I know. But your hips are interesting because you're so. There's a lot going on there. They're so mobile. They move in so many different directions. And it doesn't sound like, obviously, it doesn't sound like she has a joint, actual joint problem. Although now you probably see some inflammation because she didn't hurt it.
02:05:40 It just started hurting. Yeah. So it's improving too. So that's positive. Yeah, yeah. I feel really confident about the single leg deadlift Bulgarians and sticking with like mobility and stuff like that and watch, I think she'll get a lot. I mean, it sounds a lot like me.
02:05:56 This is the issues that I deal with on my left side and where I had Bursitis in my hips. Is it your left hip too? Yeah. Me too. Which hip is yours? All right. Okay. Forget you.
02:06:06 I'm better. Yeah. And I mean, my pain was so bad that I, I mean, I remember after like an hour in the car, I'd have to get out because it felt like someone was sticking a knife in my hip. It was like so painful. And at any time, and what would exacerbate it? Heavy deadlifting and heavy squatting. As soon as I started, as soon as I started to progress any sort of weight.
02:06:24 and push it there. Oh, man. Highlights any instability. Oh, yeah. The next day or two, I would just be paying for it for sure. So I think if she gets really strong at the single-A deadlift in Bulgarians, I think it'll really help her out. If you like our show, come find us on Instagram.
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