Mind Pump: Raw Fitness Truth - 527: The WORST Way to Lose Weight

Episode Date: June 12, 2017

Cardio may be a great way to burn calories but is it a great way to lose weight? In this episode Sal, Adam & Justin dig into a study that reveals some interesting facts about cardio and calorie burn. Listen to this episode to learn the best ways to actually lose weight and keep it off. Get our newest program, Kettlebells 4 Aesthetics (KB4A), which provides full expert workout programming to sculpt and shape your body using kettlebells. Only $7 at www.mindpumpmedia.com! Get MAPS Prime, MAPS Anywhere, MAPS Anabolic, MAPS Performance, MAPS Aesthetic, the Butt Builder Blueprint, the Sexy Athlete Mod AND KB4A (The MAPS Super Bundle) packaged together at a substantial DISCOUNT at www.mindpumpmedia.com. Make EVERY workout better with MAPS Prime, the only pre-workout you need… it is now available at mindpumpmedia.com Have Sal, Adam & Justin personally train you via video instruction on our YouTube channel, Mind Pump TV. Be sure to Subscribe for updates. Get your Kimera Koffee at www.kimerakoffee.com, code "mindpump" for 10% off! Got a beard? Condition your beard with Big Top Beard Company’s natural oils and organic essential oil blends to make it not only feel great but smell amazing! Get Big Top Beard Company products at www.bigtopbeardcompany.com, code "mindpump" for 33% off. Add to the incredible brain enhancing effect of Kimera Koffee with www.brain.fm/mindpump 10 Free sessions! Music for the brain for incredible focus, sleep and naps! Please subscribe, rate and review this show! Each week our favorite reviewers are announced on the show and sent Mind Pump T-shirts!

If you want to pump your body and expand your mind, there's only one place to go. Mite, op, mite, op with your hosts. Salda Stefano, Adam Schaefer, and Justin Andrews. In this episode titled The Worst Way to Lose Ways. Oh God, no. We open up by talking about stuff that has nothing to do with losing weight. Don't be ashamed of it, you. We talk about how cars got their names,

Justin got a new truck. Why I still drive a jetta and why that's actually driving some of my insecurity. And some of the plan, where? Some of the first cars that we've owned. Now, that's about 11 minutes and then we get into the actual topic. The meat.

Where we talk about the worst ways to lose weight, I actually talk about a study that demonstrates that super active people, like hunter-gatherer societies, where extremely active, don't burn really any more calories than sedentary individuals. It's crazy science, but it's backed by studies. And I talk about that, we talk about why certain forms of exercise are in terms of weight loss, are maybe a waste of your time,

why you should focus on other things. Running that cake off might not be a good idea. I go into depth, often on a tangent about glyphosate. These are the things that they blast all over your GMO foods and all over foods that contain wheat and what that means for your health and for your weight loss goals. So we talk at the very end,

you get a little easter egg for those of you that are trying to get in shape and get fit for summer too. That's it. So wait till the end and you hear Adam drop that. So without any further ado, here we are talking about the worst way to lose weight. Why did they name that card Delorean? So the guy's name was DeLorean.

Oh, thanks. Thank you. The obvious. Yeah. Typically, why they name cars after you've been served. Sorry, here's your car. It's like the DiTamaso, what's his name? DiTamaso, what was that one song?

That one car that was like Ford engine, but it was a tie-in car. Oh, Pantera. Mm-hmm, Pantera. Pantera. Most are, right? I mean, I think most vehicles are named after the inventor or creator, right? I mean, no, I think the Camaro was named after a horse.

Mustang is a horse. Mustang is a horse. Fiesta. Ford Fiesta. That's a party. It's a party. I don't think that's the Nova. Didn't do too well, Max. Yeah, you're talking about the actual car though. Delorean, the Delorean, just like a Ford is a Ford.

Those are models. That's a model of, that's a Ford model T, that's like the model T. It's different. It could be, right? The Tesla wasn't named after the maker, it was named after a scientist. Nicole, a Tesla.

Well, my point is that it's normally named after a man related to the fucking science that's fucking behind the fucking car being, fucking behind the fucking carbine Electricity, you're trying to lower Edison like which one I'm gonna pick. I'm trying to think of a car Edison that just doesn't sound as cool. I'm trying to think of a car that wasn't yeah, damn you may be right We should make a car then Like what kind of car like called the Justin? Yeah, the Justin mobile big all rear end. It's got a huge back bumper Yeah, it's like a boat. It's

It's rear wheel rear wheel drive big-ass steering wheel Yeah, or the or the shaker. Hey, when does your new truck come in? You got to come in soon, right? Yeah, hopefully the end of this week You know, oh really yeah, how are you? What kind of truck did you get a GMC just a big old testosterone car. Yeah, it's the Denali though. Is it a hybrid Justin? Are you being nice to the environment? No, man. I'm gonna carbon the shit out of everybody. What people don't know is it was running on unleaded gasoline, but Justin switched it out for coal because it's cheaper.

It's cheaper. It's got one of the few coal-powered. Coalburn. You guys vehicles. Yes, it looks like it. Shove stuff in there to burn. Looks like the Industrial Revolution 19 and driving by. cold power cold burn and you guys vehicles yes it looks like it shoves stuff in there to burn looks like the industrial revolution 19 and driving by you'll notice me with this huge like black you know plume of clouds yeah

he's giving people you know charcoal lung yeah call that I'm excited about having a truck again though because it's just like oh he's just put sheet in there and do some I'm gonna miss my truck, man. I love truck. You get a bad ass truck. I love trucks, but you're gonna be called now

all the time to help people move. Good luck. Yeah, my phone doesn't answer, right? That's the problem. That is the problem. It is, you're right. So I've owned a few different, you know, I'm not a car guy, I'm not a big,

I mean, I can find cars pretty cool, but it's not a big deal for me. Yeah, Prius, it's cool, right? It's just not a car guy. I'm not a big. I mean, I can find cars pretty cool, but I'm not it's not a big deal for me It's cool, right? It's just not a big deal And but there is one car that I own that I'd really really fucking loved always always love this car What is it jetta? No, no, it's not my jetta Why always make fun of my jet? I'm not making fun. Do you know? Do you know that now? I'm finding myself a little bit insecure about my fucking Jetta because you asked holes? Why did come on? It's totally challenging my ego really? I've written shotgun many times

I just don't care But now I'm starting to care because I'm like why are they making fun of me so much do I look that dumb? And when Ben came to visit because greenfield was here. I was like oh shit I got the driving around in my jedda, that Adam makes fun of all the time. He's probably stoked on it. He's gonna think I'm a loser. And then I had to like, you know, check myself.

Anyway, my favorite car that I ever owned was my Toyota pickup truck. See, like trucks too. Stick shift, four cylinder. The little pickup. That's got a lot of torque. No, it's a. Four cylinder.

You know why I liked it so much? Why is that? I don't have to worry about shit? Yeah, like you just you didn't have to do anything go You barely have to put gas in it. Yeah, and it'll last you forever It was my favorite car. Well, you know, they did built them to last I He told you dude my dad had one that had like 300 something thousand miles on it I know and he never did anything I have a funny car story actually. Well, like soon a funny car story or a funny situation. Okay, so I was dating Courtney at the time. Like we weren't even really dating.

I was still trying really hard to date her and it took around a date and she didn't. You were trying to date her? Did she put me through the ringer? Anyway, so I was like picking up my car at the 24 hour fitness where I left it. And at the time, I had like this like, ter cell like a toe that it's her cell piece of shit. I got my car at the 24 hour fitness where I left it. And at the time, I had like this like,

Tursell, like a Toyota Tursell piece of shit. Right? And like, you know, they gotta have confidence. Cause, you know, any other dude would have been like, oh God, like, I took her out in the Tursell, right? And then I dropped her off. She had this like SS Camaro, you know. So, her head is just fucking badass, you know

And so she gets in her car say goodbye whatever and then we meet up again at the stoplight and I'm looking over at her And I'm looking back at them. It's so Like thought it was like gonna be funny, you know, she looked over at me that she put her hand like over her face to be funny, you know, she looked over at me and she put her hand like over her face. You know, she just drove off and like pealed out. And I was like, oh, no. Oh, no, this car sucks. I drove a, in high school, the first car I drove

was a shit brown 1987 Toyota Camry. Oh, I thought you were going to see Honda Civic. And I was like, yeah, I had one of those. And I told you what a Camry is not a bad car, but this was the year that they thought that turd brown would be a cool color for people for some weird reason. And it was old, and here's a moving piece of shit.

Well, it was already like 10 years old. So the sun had oxidized the paint. So it was like this. It was all, all the spots. Oh yeah, it was all fucked up. Every liner kind of come down. Every tie, every tire and wheel was different. You know, right?

And I was missing hubcaps on three of the four wheels. The rear tail light was busted out. My parents had accidentally left the windows down on a really stormy, winter night. And it got flooded inside there. So it smelled like mildew inside of the inside of the car. And then they locked their keys in the trunk one time so my dad had to drill the key lock out of the trunk so there was no like the thing was just a piece of it.

How'd you keep it on after that? Fungicore? Yes, total. No, so ghetto. So I drove that for a good year and a half in high school for me. But you know what? Back to get back to the old like built character, man. I think I think everybody should have. I still got dates in that piece of shit. Right.

I'm not done building character. I guess I'm well, that's not a piece of shit. No, that's I don't have. But I had. So I had a what did I drive? A cult. A 19. God, it must have been like an 85 84 Colt you guys remember Colts the Dodge cult and it was When I turn and I don't maybe you guys can tell me because you get well You're not really just in kind of a car guy when I would turn the car a little sharp

It would go click like like like like like like as I'm turning. What was that? So like it didn't it didn't track at all. I don't know, I would make this fucking sound. So if I had to, just to join your steering column. No, no, like you hear it like, like, like, like, like, like, it would make this sound. So anyway,

you normally have a baseball card in your spokes. That's what I would assess. So I had, whenever I have people in my car, I try to avoid making your turns, because I would make that sound. Like I could take a wide turn, but if I turned too much. To have power steering?

No. No, it didn't have power steering. The AC didn't work, so it got the nickname the inferno because it would get hot as fuck. And you'd ride in that thing in the summer and it was like a sauna, you just sweat your dick off in there.

And we took it to... To have bees like in the engineering. No. Rats nest what? No, I didn't have any of that. Okay. So you guys remember when you first got your driver's license, how like you just want to drive places,

like you don't care. Let's go to the mall, that's cool. So me and my cousins, one day were like, let's go to Santa Cruz, okay. So we're driving over the hill and the top speed that I could hit, like, floor, because my car was full of people, was 40 miles an hour, so I'm like, 40.

Nice. Yeah, and then we over and over and over and over and over and over and over and over and over and over and over and over and over and over and over and over and over and over and over. You know, this is why I think it's crazy when parents buy their kids like really nice cars in high school or their first car because it's stupid. It is silly because at that age, first of all, you're more likely to get in an accident

than you are when you're 30 plus or whatever mid-20s even, right? If you're your first vehicle, the likelihood of you getting in an accident is much, much higher. The other thing is at that age, you just, you don't give a fuck, you just care about transportation out and go. Like I was so grateful for that piece of shit car because it was like, you know, because the previous 15 years of my life, I was on foot, you know, or on a bicycle or roller blades.

This was a fucking upgraded half. Hey girl, you walking home? I got a car. Right, so it was such a- It's a fucking turd, man. It's a car. Right, it builds characters. So I think there's lessons to learn from that.

I think it's important. That's one of the reasons why I don't feed my kids sometimes. So I want them to when they eat You know what I'm saying appreciate the fear of detainer like I'm so hungry dad. I can barely all right You can eat your rations. Yeah, and I give them a little bit of food and they're like oh my thank you God for this You know, I'm so happy for the food that I finally gave him after five days good strategy Totally joking. I don't want child protective service. I take a guy's about the time. I made a stupid joke. And my kid's school makes to the teacher

and the teacher looked at me like she's gonna call the fucking authorities on me. Oh God. Yeah, we were like open house. Yeah, they don't get it. I have the worst, my sense of humor is super inappropriate in the worst places. We're at the school and we're looking at

like the kids stuff that the kids did, you know, because it's an open house. And she's like, oh, and your son did this and that. And she's like, you need to do this, but he forgot this part here. So you might want to talk to about it. And I'm like, I'm just gonna have to beat him again. And he did not get to the teacher.

And she looked at me like, like, just look like, are you serious? Am I gonna call the, and I'm like, I don't beat my kid, okay? Yeah, I'm not a lady. I'll beat your kid, but not my kid. Shhh, because I love my kid. I don't know your kid.

Hey, you just came across the study you were talking about. I wanted you bring it up while we were on air in regards to the topic that we talked about the other day on my podcast. Yeah, so I actually brought this up on an episode. It was, I think it was a Q&A, a little while back where we were talking about one thing led to another and we were talking about the obesity epidemic

and what the cause is for the obesity epidemic and you had brought up how technology. Yeah, that's it and how inactive we are, right? How we just don't move anymore. And this has been part of the paradigm surrounding the obesity epidemic now for a while in which they say, hey, one of the main reasons why we have obesity and one of the main reasons, if not the main reason why

children are getting obese, is because we don't move nearly as much as we used to. And on paper, this makes total sense. If you try to calculate calorie burn from tons of activity versus calorie burn from no activity, then you're gonna come out with big differences, right? And they said in the past, like a woman a hundred years ago burned like 3,000 calories a day or something like that.

And a woman today burns like 1,700 calories a day. So there, there you go, that's why we're obese. And it makes sense, right? Face value, it makes total sense. But the science actually is showing that that is not the case at all. And it's really proving that, and I brought up this particular study that I just actually looked up again, and I saw some more on this.

But before I get into them, because these studies are proving that that's not the case at all. And it's cool because it's important. When you say it, I don't know if you can say it at all. I think that's a strong statement. Oh, well, so check this out. So you're gonna have to, you're gonna have to.

So there's been several studies, but there was one that was published. I believe in 2012. Let me see if I can find the name of it. The scientist's name was Kravitz. And he was stuck. No, Alex, I'm going to go my way. Heart rate.

No, no, no, no. He's a no, well, let me see. Let me make sure I get the right one. Here's a was one study in particular that was really, just really blew me away. Sorry, that was actually the wrong study. That's another study we're gonna talk about. But, Ponser, Ponser, P-O-N-T-Z-R,

did a study on some tribes in Africa, and they were using these methods of testing their metabolic rate that are pretty accurate where you can figure out how much how many calories someone's burning throughout the day and this was a tribe of typical hunter gatherers so their days consisted of lots of activity far more activity than the average person and he thought that he'd find this huge calorie burn like okay these people how are they doing?

Did they say it was like heart rate monitoring or like what was the measured device that the reason? No, let me see if they have here how they were studying. I'm gonna keep looking at it. Is that the study that they're doing it? I don't know. You're just putting random shit up there. Yeah.

So anyway, he thought for sure he would see a ton of calories being burned. And it was weird because it didn't make sense because they were eating so little on top of it. Most hunter gatherers don't eat a lot mainly because food is not easy to get. It's when you're a hunter gatherer. It just, it just isn't. So when they're looking at these people's metabolic rates, he found that they burned right around the same amount of calories as an office worker. And it just blew him away.

He couldn't figure out why. And a lot of it has to do with, and some of the theories surrounding it are saying things like the body becomes very efficient at activity. Which we know, then. And the body adapts its basal metabolic rate at rest. So he found that they burn right around the same amount of calories as somebody who's inactive.

Now, this makes, now in hindsight, at first you're like, this is crazy, that there should be burning more calories. But if you really think about it, it makes, now in hindsight, at first you're like, this is crazy, that they should be burning more calories, but if you really think about it, it makes perfect sense. It makes no sense that the human body would evolve to just burn shit tons of calories with lots of activity in environments where food was scarce, which is how the human body evolved.

The human body evolved where food was very scarce, we fasted a lot of the time. We went without food a lot of the time. Well, we're the most efficient at storing energy and storing calories. We're trying to survive. What we're talking about, that goes against survival mechanisms. It makes perfect sense, right?

We're not the best at storing energy, though. Available animals? Yeah, no. No, we're just, I mean, but we are good at like an alligator eats like once a year. Yeah. Like we're really good at it. I learned this in the nature. Wow. Little reindeer looking at the spider web. Yeah. Little random little random. Look at you guys right there. I like the little Matgeo knowledge coming in. Once a year. Yeah, once a year. That's crazy. That's cool. I was fascinated by that. So it makes sense because we evolved in these environments with very, very little food.

And when we did find it, many times we found not much. And to get the food, we had to do a lot of moving. And so, of course, the humans that had metabolisms that were super adaptive, where they could slow way down to compensate for this, were the survivors and they were the ones that we're gonna procreate, and those are the genes that we inherited.

And so, and this is, look, as personal trainers, this makes perfect sense. You guys know as well as I do, how futile is it for a client to come in who wants to lose 40 pounds and change nothing about their diet and just beat themselves up in the gym? How effective is that? Yes, probably.

Never. Coral strategy. It just doesn't work. In fact, what do we always see when people do that? They'll initially lose some weight and then they will lose nothing and sometimes gain weight again. And then they're working out like crazy

just to stay where they're at. And then they burn out. Yeah, and then they keep those bad eating habits, and it's just, it doesn't change anything. The other thing too, that was interesting, is the obesity epidemic really took off

in the like 70s, 80s. That's when it started to explode, and it's just kind of accelerated from there, right? We were kind of sedatory before that. Like, you know, the industrial revolution, kind of modernized things, we had the agricultural revolution for a long time. Like humans weren't super active in the 50s and 60s either.

I mean, little more than they are now, but it wasn't like this dramatic change in activity level. What changed was the food. So, you know, that being said, I think that's important to communicate to people. And that scientists are actually discovering this through their own study. I mean, fucking mind blowing, right? No, it is.

But I think it's a strong statement to say that it's all because of the food. I think there still is a, there's still something to be said about the lack of movement and strength training and that and what that role plays in your overall metabolism. And I think that the common cause it makes it makes perfect sense, right? If you're if you are only eating so much and you're having to go out and hunt your food and you only get 1800 2000 calories, eventually the body will it'll adapt just like that's why we tell people not to diet that way, right?

We tell people like, don't go from over-consuming like crazy, 4,000 calories a day to a 1,500 calorie diet and exercising like crazy, because guess what? The body will adapt and get efficient on that. You know, if you go from 4,000 down to that, like you might see great change for the first couple of weeks, but your body real quick will get adapted. You said, we were just talking about this yesterday. I was with Miles hanging out and he was, you know, see great change for the first couple of weeks, but your body real quick will get a death.

We were just talking about this yesterday. I was with miles hanging out and he was, you know, asking about how I was training and how I start to increase my volume over time. And I was like, you know, the mistake that a lot of people make is they go from this, hey, I'm out of shape. I need to get in better shape or I've got this wedding in six weeks or whatever the fuck may be that they're motivated all of the sudden. And they go from not paying attention

to what they're consuming, eating all kinds of bad choices, drinking alcohol, not really exercising, straight training, to boom, strict diet, they're eating chicken salads every day, they're doing cardio for an hour, they're training their ass off water. Yeah, they're training their ass off in the gym,

and it's like, why would I want to do that? First of all, it would be miserable to go from one extreme to the other extreme. The workouts are gonna be awful. It'd be like reminding me of hell week when I was in high school. I mean, your body is only going to figure that out and then you're gonna have to find a new level

that you're gonna have to reach if you wanna continue to see change in your physique. Well, I think it's important we need to say this that although trying to burn more calories through activity is probably, and using that as a weight loss strategy is a horrible weight loss strategy, that doesn't mean that exercise is a waste. It's very good for you, period and of story. Now, because you improve your health through exercise, inadvertently you may improve your body's ability through more balanced hormones, through, you know, you know, better mood, better strength.

Yeah, stronger heart muscle. There's so much more going on. Those things will contribute to a body that's more likely to not want to store tons of body fat. So there's so much more going on. Those things will contribute to a body that's more likely to not want to store tons of body fat. So there's definitely effects that will help you lose weight from exercise. Many of them, if not most of them, come from just being healthier. But there's some other studies that are pretty interesting. There was another study that was done.

It was published in obesity research in 1994 and it was a great study because they actually took... That's an old study. Well, they took... You know what I'll tell you why I'm quoting the study. They took pairs of twins and some of the best studies you could find are ones that study twins because you can have one do one thing and one do another thing and like... It's their identical, right? Yeah, they're identical and you can control certain things. Anyway, what they found was that, and they also housed them in a research laboratory with 24 hour supervision. So it was like super control, right?

And they would have these, one of these twins do like cardio every single day. And I forgot how much they did. It was, I think like two hours of stationary biking or something like that every single day. The calorie expenditure that the researchers thought that they were going to see was off by something like 20 or 30%. So they were like, oh, you're going to burn this many more calories.

Well, it turned out to be way less than they thought. And they only lost something like 10 pounds when they calculated that they should have lost way more based on the food that they were eating. And remember, they were supervised this entire time. And by the calories that they were burning, and they're, again, they were supervising their entire time. And they were like, this is crazy.

It doesn't make mathematical sense. You know, the whole like 3,500 calories equals one pound of fat. You do the math? It didn't make fucking sense. And the reason that they theorize is, their bodies adapted super well to burning less calories with activity,

which is what they found. Not only that, but they found that the twins that did all the activity burned less calories at rest than their sedentary twin. So it's like the body totally adapted to slow down. You just see that with anybody that's been doing a lot of endurance and like, how their heart rate, it's impossible for them to get their heart rate to like get to a max level because they're so adapted and it's, they're efficient. You become super efficient at utilizing your energy.

Mm-hmm. Well, this is where some other stuff just, you know, stuff, just before you add some other interesting stuff, studies have demonstrated that when people exercise, inadvertently without realizing it, the increase their food intake. Now there could be a psychological effect, I deserve this because I'm exercising. Although other studies have demonstrated that it may not be that it's actually the body kicking up its Hunger mechanisms to make up for the extra calories being burned They also find that when people exercise They tend to be more sedentary throughout the day just naturally again the body

Maybe sending signals saying you burned a lot of calories earlier earlier we need to conserve this all These great point because you see people that hammer themselves in the gym for like an hour and then they're pretty much like on the couch and like trying to recuperate after that like one workout like so ineffective. We'll comparison to just moving constantly and having like light resistance work. I remember reading a study about eight, 10 years ago that talked about, you know, the average person as far as, you know, if you worked out an hour intensely

a day, every single day, that you're still considered sedentary. Because even if you blast the gym for an hour, the amount of movement and calorie expenditure that you accomplish just in one hour, you're only talking like six, 800 calories tops. I mean, that's high intensity too. Like most people are just doing a cruise and two hours. And now you're prioritizing like healing, which is like, it's not advancing you.

No, and don't forget like if you're burning 800 calories or 600 calories with your new workout and you're doing it all the time, studies will show that you're not going to burn 600 calories after doing that for a month or whatever. Eventually your body becomes so efficient. Dude, only a cut, okay, so cardio, it only takes the body about two to three weeks to adapt to your cardiovascular training. It takes four to six weeks on average to adapt to whatever resistance training that you're doing.

So it's, and I used to do this like watching my VO2, you can increase your VO2 max like every day. Like if you decide, okay, I like for someone like me, I don't do any car. So I never bought into those the meters, you know, VO to it's like it's like whatever. It doesn't change all the time. Yeah, you can change it so easy and so fast. Like we if we were to measure VO to right now, get out there. I run as hard as I can for 20 minutes, we see where my heart rates at, we see where my cardio threshold is at,

tomorrow I can increase that and improve that already. So it just shows you how fast your body adapts, the your cardiovascular system adapts to those types of stresses. So this is what I would just boggle me in the bodybuilding world was when I had seen all these bodybuilders off season doing cardio still. And I'm going like, what are you doing?

Like why are you telling your body that this is like normal for it? And then when you go into cutting for your show, you try and add a little bit more cardio or you ramp it up a little bit. And it's already pretty efficient at what you've been doing so you don't get much of a response from it. And when you're in the business of your body changing

aesthetically, you want to be able to do something and then your body responds to it, especially if you're putting in extra work. So it makes no sense for these bodybuilders and these coaches that are prescribing fucking cardio to their bodybuilders or bikini athletes off season. It doesn't make sense, not if you want to be efficient, come prep time.

And this is also why I'd always tell these guys that most the hard work for those that inspire to be a competitor is pre-contest prep is how you set your metabolism up, how you get everything ready to go, so that when you do start to throw things at it, heading into prep, your body every week is giving you change. Well, you have to understand this one simple fact and that is that the human body is extremely complex. It's extremely complex in its abilities to adapt to different stimulus into its environment, it's a survival machine. It's a survival machine that's evolved

over hundreds of thousands or millions of years, and you come from a long line of humans that survive certain conditions, and so your body's very, very, very adaptable. There's studies that show that there's an actual upper limit to metabolism. In other words, they'll take people and they have them burn shit tons of calories and then they'll have them burn more calories and they'll have more calories and it's like

they hit a limit. Like their body stops burning more calories by compensating its other mechanisms. Which makes total sense why we see professional athletes, marathon runners not disappear. Because if, if, if this, if it was simply mathematics, and it was calories in versus calories out, and the body just kept on the more you burn, the more you burn body fat, then they would literally wither away. Wow, you're a skeleton.

I mean, you're, you're professional athletes, the amount of football or soccer, whatever the fuck they're sport is they're playing, is so much that any other person like that, you would think, yeah, it doesn't work that way. So for you, for your body to even consider that it wants to burn more calories, okay, it has to have a good reason. Now, one of the reasons it burns more calories is simple movement. Like, it needs to use this gas, you know, this energy, just to move. But that's very, very quickly something that your body adapts to.

The other way that your body realizes it needs to, or thinks it needs to burn more calories, is to support active tissues. Muscle is one of the most expensive, if you will. The brain is probably, by the way, one of the most expensive organs in the body, but your muscles are expensive in the sense that they cost a little cheaper, fat's easy to store, muscle not so much. So why would your body want to carry expensive tissue if you're in consider your body wants to conserve energy always? That's it's number one, it's one of its top goals. One of its top goals is to be as efficient as possible

because remember it doesn't know we live in a land of plenty, it doesn't know that we're modern humans in year 2017. It thinks it's, again, a hunter gatherer where barely any food is around and you're always moving. So why would your body even bother adding this expensive tissue that's just gonna cost more energy to support? And so ask yourself that. What's the reason?

The reason is because it thinks it's in its best interest. How do we send that signal? How do we tell the body, hey, I know you're designed and evolved to be as efficient as possible, but I'm going to want you to add this expensive tissue and the way I'm gonna tell you, or show you this, is I'm gonna send a signal that tells you that it's in your best interest. And that's in a nutshell what proper resistance training is. And it has to happen with frequency.

You have to constantly send that signal all the time. Otherwise, the minute that you stop like the week, two weeks, three weeks, your body starts registering that information. This is why you lose muscle so fast. Your body isn't burn it, by the way. Your body's just adapting and trying to become more efficient. And if you don't believe me, if you're a muscular guy or girl,

here's what you do. Put your arm in a brace for one week. That's it, just do it for one week. Don't move it for a week. And take that brace off. And visibly, you will have lost a considerable amount of muscle and strength within one week. Oh yeah, well they say it's three,

so studies have shown it's about three days, approximately three days after the the muscle has fully recovered from any sort of, you know, strength training or stimulus for atrophy to start to set in. So three days. So within if you did bicep curls on Sunday by next Sunday again, the atrophy is already starting to happen if it has not been stimulated again between that now and then right so it doesn't it's a It's crazy how much work it takes for us to maintain the lean body mass That's why it doesn't stop with the goal. Well, that's why if you're if you're gonna work out to be lean especially in the long term the Really the the by far the most important form of exercise

is the one that tells your body to be less efficient with its calories, and that's with resistance training. There's no other form of exercise that comes close, because all other forms of exercise rely on the calorie burn of the activity itself, whereas resistance, look, here's the bottom line. If I lift weights for an hour,

I'm gonna burn less calories, and if I do a 20 minute run. Like 60 minutes of weight training isn't gonna burn as many calories as a 20 minute hard run. But I can tell you this much right now, if I lift weights for 60 minutes consistently and I do this every other day and I do trigger sessions all of this stuff

versus a twin of mine who's doing hardcore cardio all the time, I'm gonna be leaning. Yeah, he's gonna build more muscle. Because I'm gonna have more muscle on me. I'm gonna have more expense. I'm gonna be less calorie efficient, if you will. Well, we've talked about this too in the show, and these are more numbers that are debatable

and exactly in how precise they are and everybody's uniquely different. Cause I remember a year and a half ago when I dropped this everybody was like, well, I've heard it's this, you know, that's not the point. The point is that for every pound of muscle you have on your body, your body utilizes somewhere between 30 to 60 more calories a day.

So if you're somebody who adds, you know, five pounds of muscle, like let's say you do not change your diet, whatsoever you exactly the same, but you start to strength train, your scale goes up five pounds, you put on five pounds of lean muscle on your body, your body now is burning 300 or so calories more per day, every day, without doing any extra activity, just because you have that lean muscle tissue on you.

So the numbers debatable, I mean, everybody's uniquely different. Yeah, and that can vary, right? But the bottom line is, more muscle equals more higher calorie. Faster metabolism. Yeah, and so if you take you now versus you, you know, with an extra five pounds of muscle, you're going to burn more calories. You've just got more of this expensive tissue. But, you know, the whole exercise like, you know, the reason why

we're obese is we're just we're not moving. It feeds right into the whole, it's punishing yourself. You're in attendance. Yeah, it's your own fault, because you're lazy and you've got poor self control. The truth is right now what's coming out is it's not nearly that black and white. It is not nearly as black and white as you're not moving

enough and you're eating too much. It's more like you're not moving the right way and you're not eating the right foods. That's becoming the actual, that's what the science is actually saying, because simply reducing calories and moving more, the body adapts pretty rapidly. And again, this obesity epidemic exploded, not because all of a sudden, you know, overnight Americans stopped moving and just started eating. No, I mean, that same message has been pounded into the entire public and it hasn't really put a dent in our problem at all.

No, we have to reevaluate, like you said, the quality of the movement, the quality of the food you're consuming, then really dive into that and see where the problems lie. I think if the message was, because the message still is, you know, 30 minutes of vigorous activity every single day, and they're very, very vague with it, right? And this will help you lose weight, and it's okay, I don't improve your health because you're moving, for sure, by the way, very good for you to move

versus not move, but the way, very good for you to move versus not move. But the message needs to be everybody should do resistance training. Only because just modern society, like the food that we eat is just, even if we eat healthy, we tend to eat more than we need to. So I imagine I'm Susie, I'm 30 pounds overweight, I'm your hot, yeah, thank Susie. I'm 30 pounds overweight. I'm your hot. Yeah. Thank you

Yeah, and I'm I'm 30 pounds overweight. Well, that's okay. I know you're gonna have a little finger You got it on the right place and I I haven't been following any sort of consistent resistance training program I don't track or pay attention to my consumption. I Think I eat clean foods, which we all know what that looks like for people, by the way, I can't remember what's the name. I eat healthy. It's like the first opener. I ate the 50% profit, but I ate the half fat hot pockets.

Oh, do you? Okay, so I'm listening. Most people's understanding of eating healthy or clean or well or whatever is grossly off. But so let's say Susie is overweight, hasn't really followed a training regimen whatsoever, is not tracking her food. So it doesn't really understand what she's consuming yet. And she is motivated because summer is around the corner and she wants to get it in the

best shape of her life or as best shape as she can come bikini time because you got a Vegas trip. What are some of the things that you're saying to her, you know, right, to start her on this journey and what are the things you're cautioning her about? What are the things you're going to tell her to do? What's your advice to that client? So I've had clients like this. I've had a lot of clients like this and my approach has always been educate. My approach has always been, let's sit down and let's talk about your goals. Now let's talk about the way we're gonna get to your goals

and why. And I'm gonna talk to her about what we're talking about now. Why manually trying to burn calories is gonna be a massive waste of time for her. You're just gonna spin your wheels. Yeah, we're gonna spin your wheels. You're gonna spend a lot of energy doing it. You're not gonna feel good.

You're gonna end up worse than you are now. I'm gonna talk about the quality of food. I'm gonna talk about things like how your gut health contributes to things like appetite and how you burn calories. And we're gonna, and I'm gonna ask her, look, I'd ask people this question all the time. appetite and how you burn calories. And we're gonna, and I'm gonna ask her, look, you know, I ask people this question all the time,

are you looking for real results that stay with you or do you want to bounce back and forth like you've been doing? And I've never, almost never had anybody tell me that they want to do the old, you know, bounce back and forth, almost every time they're like, well, look, I want long-term results. And then I tell them, you know, here's the thing, like, you're like, well, look, I want long term results. And then I tell them, here's the thing,

like you're gonna have to, part of this is you're gonna have to trust me and trust me. And once you see what happens, and probably I'm never gonna have to ask you to trust me again at that point, then you will trust me. But right now, what I'm saying, you know, I know a lot of what I'm saying may be counter to what you think, but you've done it the other way, let's try it this way.

I mean, it's really, it's really an educational conversation that you have to have because it's difficult. It's difficult when people come in with these expectations from all this poor information that they've been against the grain, from what society and what marketing has provided like as far as the education of the process of losing weight. It is, and really, if you boil,

it really boils down to this too. And if you're somebody listening that's really into longevity, because I know we're talking about weight loss, but it's also talk about longevity for a second. You're better off, you're better off on all measures by allowing your body to become efficient with calories while trying to build muscle and while exercising. I know we're, we talk a lot about trying to build muscle, and while exercising. I know we talk a lot about speeding up the metabolism, and I think that's important for the average person because the average person, most people are just gonna consume more.

Most people are gonna eat more food because they're surrounded by it. And so it's better to have a faster metabolism than to have a slower metabolism. But if you're already pretty disciplined, and that's not an issue for you, and you're already healthy and fit and this is like your lifestyle

and you want more longevity, you're better off eating for the most part, of course, if you're getting all your essential nutrients and essential proteins and fats, you're better off doing going around it with less food than you are with more food. That's the other thing we wanna consider and with lots of science to support that as well. And I want to say that because there's there are people who I've

talked to who are super, super into fitness and health and who are very consistent with everything. So they have no problem with the nutrition and exercise who think that their goal is to keep trying to boost their metabolism. When in fact, it might be, the opposite, it might be like, hey, let your body become efficient because it's probably better for you in the long term. So, not have to eat, you know, three, three, four thousand calories just to maintain your body weight, you know what I'm saying?

And you'd be surprised, I kind of eat this way. And I don't eat that much a lot of times. And I'm, it's kind of cool that I can work out as hard as I do and do what I do without eating as much as I used to do, you know, used to have to eat before. Yeah. So just, just one of those things to consider. Well, and I think to like a lot of people have a specific like weight loss goal in mind or they have like a number in their head and it becomes, it becomes a mental discipline sort of challenge thing where they can just

overcome, you know, they can press their way through all these obstacles and just push their way to the end. And it's this timeline that's become established within their head of like, okay, you know, this day I'm really doing good and you know, the next day I'm doing good and then you start kind of losing momentum, then you ramp back up, and it's all about like ramping up, and ramping up, and ramping up, and then you get to the end, and you did lose the way. Mm-hmm. Okay, now what?

Like you didn't create a lifestyle that you're ever gonna be able to sustain. Like you hated the process, you hated yourself, you hated that you were off the wagon, and you had like this shitty food on these days and you've been punishing, you're punishing and punishing yourself to get to this goal. Now what, you know, now what does it look like going forward?

That's like, you have to like look past that goal. Dude, I have seen, and I know you guys, obviously you guys worked in gyms a long time too. I have seen so many people, you know, when you manage gyms, it's great. If you're really into observing what happens to the body with different forms of exercise and attitude and all that stuff,

manage a gym or work in a gym. Because you're in there for, you know, I was in there for 12 hours, maybe usually more, almost every single day. And you see the same people coming in. And I would have members that were super consistent. I mean, like, for years, I'd manage a gym for three years, and I would see these members who came in

four days a week, same time, never missed a week, never missed their workout, and they'd come in, and they would do a very intense cardio. You know, they'd women and men who come in would get on the elliptical or the stairmaster or the rower and they'd fucking pedal or row or step away for, I mean, hard for an hour, you know, four days away, they'd just, they'd go real hard and these people were all overweight. They were all either flabby, so they had excess body fat,

or some of them were actually 20 to 30 pounds overweight. There was one guy that used to do it, and he'd come in and he would get on the row machine. No, you know how many calories you burn, or how I should say strenuous the row machine is. One of the most strenuous forms of cardio. This fucking dude would come in, and he was was like I said about 30 pounds or a weight and he would row away for about an hour.

So incredible stamina and endurance and was about 30 pounds or a weight. And so I remember when I'd see this guy, it was how I used to think to myself like, he must eat... Easy not changing. Why do you say he must eat horribly? Or he must be super sedative all day long. Like he must do nothing all day long and he must eat just a ton of food because it didn't make sense to me.

Yeah. Then I got to know the guy. He was actually a male carrier. And if you're a male man, you probably... That's a great cap. You probably walk 15 to 20,000 steps a day. So, right away... Manumum.

Right away, way more active than the average person. So, he's not just doing that hour of rowing. He's also walking all the time. So it must have been his diet. Then I had talked to this guy and wow, he had an amazing knowledge of nutrition and he's eating all his food and this and that. And I remember thinking like he must be lying. Well looking back now, I realized what happened is his body became so efficient at what he's

doing. He probably was burning as many calories as a sedentary person. You know what I mean? And whatever he's doing, he probably was burning as many calories as a sedentary person. You know what I mean? And whatever he was eating, he was just storing. These are the hardest people to help. I had a guy just like this, only he was a soccer referee. Dude was doing 30 to 50,000 steps a day, and he was a good 30 to 40 pounds overweight.

And talk about a fucking challenge to help this dude lose weight. Yeah, what do you do now? You can't just throttle down on more. You have to completely reset these people. You have to completely reset. And it's the hardest thing in the world is to get them to back off all the activity they're used to. And then so they're doing all that activity.

Then they come to Jim and they think they got to ramp it up even more. And then they hammer the shit of themselves inside the gym. Meanwhile, they can't drop these 30 pounds because they've become, they've trained their body to become so efficient at utilizing. It's very tough. I've had clients come to me. They're the hardest. I've had female clients come to me who are working out every single, you know, six days a week. They're working out hard. They're, they're tracking their, their steps and they're eating like 1500 calories a day. And, you know, they're like, you know, six days a week, they're working out hard, they're tracking their steps, and they're eating like 1,500 calories a day, and, you know, they're like, you know, I still have like 15 pounds, I'm trying to lose them. By the way, these aren't people who are crazy and lean already. Like, you know, honestly, it does have 15 pounds to lose,

and they tell me, okay, what else should I do? Like, and it's like, what else can? There's nothing else you can do. And so I tell them, stop what you else should I do? Like, and it's like, what else can you? There's nothing else you can do. And so, I tell them, stop what you're doing and just let's wait three days a week and they look at me like, I'm crazy. And here's the thing too, by the way, if you're in this category and you do do that, you do stop the cardio.

You love do do's. Yeah, you stop the cardio and you go focus on strength training, expect a little bit of a rebound, but you gotta be okay with that. At first first your body will probably gain some body fat, but then it's going to re-adapt, and then you're going to start speeding up the metabolism, and then it's going to change again. What I do is someone like this is exactly what you said. As I cut out all this crazy intensity, I assess what way they're training. Now most of the time, these are the maniac people that are crossfit type of training

or super setting, try setting, cluster setting, everything. How are you, Olga? Yeah, or they're doing jump rope in between sets because they're all ready. This is how they think that they have to get in shape. Active rest, active rest. So these people are perfect for, okay, we're going to cut out all this cardio, we're going to cut out all this crazy high intensity stuff.

I'm going to switch you to like phase one of maps red. So you're lifting three days a week, we're heavily strength based. Now like Sal said, you got to be okay with, you're probably going to gain a little bit of weight. But here's the beauty is when we go from somebody who's been like high reps, high volume, circuit training type of training and lots of cardio to strength training like that, they're gonna pack some muscle on,

which what we were just talking about earlier is for every pound of muscle you add, you're gonna add, you know, 30 to 60 calories more, a day your body's gonna burn, depends on the person, of course. So if that's true, then if this person even gained, let's say they gained 10 pounds, which they're probably going to freak out if they hire a trainer and he does this, which is, but this is why this is why it was mandatory that you know, I had you for at least three months was because I needed you locked in

with me so I could show you this process because if you can trust the process, you'll see it. It works. What will happen is, okay, there'll be this initial weight gain, which if we did our job of changing your programming up, so the body now has a new adaptation. More than likely, it's probably going to be heavy weight training strength base because you're doing the opposite of what you're used to. So now the body responds, it adds some weight on the scale,

but a good percentage of that weight more than likely is gonna be muscle. And then that muscle ends up speeding your metabolism up or like making your caloric maintenance higher because you now have more muscle. And we kinda go on this, okay, we're gonna build for a while. I don't want you to stress about the scale. If we go up five or ten pounds

Don't worry about that. We're building right now And then when you go to reverse and go back the other way now you got their metabolism sped up a bit And they can drop weight a lot easier and depending on how long that person has been hammering themselves Will depend on how long we got to spend on kind of built Rebuilding and resetting that all this crazy amount of work they've been doing. This is one of the, what we're talking about is one of the reasons why, and we hate, of course, we always say like fasting is not a weight loss tool, right?

It's a health tool. However, I can see why so many people like fasting, and of course, yet they have a health, by the way, yet they have a good relationship with food to be able to utilize it this way, because I could easily see it go in the opposite direction where all of a sudden start starving themselves. I'll be easy. But I could see why,

because we just don't need as much food as we think. We don't. We really don't need nearly as much food as we think, and so when people stop eating one of the breakfasts or lunch or either and they just eat dinner, all of a sudden they're like, oh, well, yeah, you're not eating nearly as much food. And your body doesn't need nearly as much nutrition or calories, I should say, as you think it does. So it really kind of boils down to,

and we've talked about this before, really, just focusing on your health. It's so much more of an effective way of getting there than focusing on calorie burden. Yeah, but let's talk about some tangible things to help people get that way. So for example, I literally, this is a perfect topic right now,

because yesterday in my sister-in-law, she's battling with this, she just had rotator cuff surgery. And she's in the worst shape of her life right now. She already kind of carries herself a little overweight as it is, and now she's like really overweight. So this is the worst she's ever been. She's probably got a good 30 to 40 pounds extra weight on her. And she's got shoulder issues that she's dealing with.

She's pretty sedentary. She doesn't really, she thinks, you know, what, I always have this conversation with her. She just got done having a salad and fish, you know, for dinner. So in her eyes, she eats pretty well. And, you know, she was asking me these generic questions. Like, you know, where do I start?

What do I do to start losing this way and start dropping this right away? And my advice, and this is why I'm such a fan of tracking is this, is we talk about on the show all time of levels of awareness, and most people are not aware of what they're really consuming. And so, and they look at their weight loss goal. I mean, you could, there is an statement that's,

I can't think of anything that's more true than that. It's so true. Right. And so when I, when I look at someone like her, I said, don't look at your 30 pound weight loss goal right now. That's not the goal. That's your big goal.

But let's set small goals right, small weekly type achievable goals that are going to set you in the right direction for that ultimate goal of losing 30 pounds. I said, for example, you've never tracked before. So I said, you got someone like me who literally is right around the corner from you and I can help you out, but I can't really help you if I don't know what the fuck you're really doing. And if you're not tracking, I can't see that. So your real goal right now is let's just pay attention to how much you move and what you're consuming.

That's it, nothing else. Don't add in a crazy routine, don't go buy some expensive program, don't start following Sean T's whatever, like you don't need to be doing. Just become aware, yeah, just become aware. And it's amazing just being aware and looking at what you're consuming and how little or not you're moving every single day,

how well that already starts to help. Just like, oh wow, I actually thought I was getting enough of this or oh, I actually thought I wasn't, you know, I was eating too much of this or oh wow, I really thought I was moving more than what, or oh, I actually thought I wasn't, you know, I was eating too much of this, or oh, wow, I really thought I was moving more than what I was. So there's your first bit. So I totally like give a week,

just one week, pay attention to everything that you're doing. Then from there, let's pick one thing that you can approve upon. And then if I can actually see it, I can give you some, and I'll give you, I said, here's some examples of what most people, what I notice right away when they track for a week is

they move very little. They under consume for women, it's very common for me that they under consume protein. They over consume sugar. They don't get enough fiber, and they don't rotate. They don't have a lot of rotation of food. They tend to eat the, you know, migrate to the same things.

And then most adults are drinking alcohol in there. So, and instead of going like, ah, get rid of all of it, oh, fix all of it all at once, let's just address one of those issues. Just let's just focus on this. I think there's two things with that, right? As far as like the pain and shoulder and injury

and rehabilitation and all that kind of stuff, I think it's crucial because addressing the pain and really improving on the movement of the shoulder joint and focusing on regaining ability and doing that a very gradual process. of the shoulder joint and focusing on regaining ability and doing that a very gradual process because the pain, it's one of those things where you notice the spiral effect of pain, right? So it makes it so you're not motivated to move

and then you also wanna comfort yourself. So these are two big contributors to gaining weight and people just breeze past that whole thing. Like, oh, well, I need to lose weight, and then I'll feel better. But no, no, no, no. Let's like alleviate pain, and let's move better, and that will open up.

Well, in this next story. What I told her for her training, right? Because she falls up with, oh, what one of your programs should I fall? I said, listen, what you need to do is this. I'm going to send you over prime, and I want you, we're going to work on getting your shoulder healthy.

And guess what? You're going to be creating movement while you're doing that. So you're going to get some sort of exercise, exercise that you weren't fucking doing last week. So already, from you being aware of what you're doing and starting to make habits of correcting the issues that you have with your shoulder, we're stepping in the right direction.

We don't need to do any more than that. And then that's your first week. Then after that week, we can again, sit down. I can look at, okay, looks like four days this last week, you did good, like so much of your shoulder rehab for 15 to 20 minutes of pull work or whatever it is I have are doing. And it looks like you started to improve your fiber.

Okay, now let's talk about your sugar intake that's out of control. You know, let's, and it's so out of control that I can't even get you all the way down where I like you to be right now. So let's just reduce it by 25 grams every day. People, people don't know what number one, what's in their food from a macro level. They don't know what they definitely don't know what's in their food from a micro level. Oh yeah.

And people don't eat food based on those things almost ever. The way that people choose food is based on what I feel like eating, what tastes good. And of course, the perception of health eats you. Well, and how we're brainwashed that there's certain foods to eat in the morning, certain foods to eat for lunch,

and certain foods that should be for dinner. I was having a conversation with a friend of mine the other day where he was saying how, oh yeah, when I was a kid, because he grew up overweight and then eventually had to navigate that and then became fit and healthy. And he's like, yeah, for dinner,

my mom would routinely give us like chili cheese fries or, you know, a frozen pizza or, and his mom, who I know is a wonderful woman. She's a loving person. She's not a bad person at all. She just didn't even consider it. Like she didn't even think about it because we're never taught,

or to think that, you know, what you put in your mouth is really that important. And I know, I know this for a fact, I know most people, most parents, for example, if they knew what they were giving their kids, like if I knew every time I gave my kid this food, and I'm doing it over time, and every morning they have a pop tart or whatever, that I'm increasing the risk. Yeah, I'm increasing the risk of diabetes by 30%

or the risk of cancer by 15% or the risk of autoimmune disease by, I'm making a number of people. Nobody wants to think about that. Nobody would actually do it. Like, would you give your kid a cigarette in the morning? Of course not. Would you give him a bottle of Windex and tell him to take a shot of that?

Of course not, because you know those things are bad for you, but we don't consider how important food is. It's one of the most important things, actually, if not the most important thing, it really makes up our body. It's everything. It's ourselves. And what blows me away even more is when you go to the doctor,

and like I said, I lived through this at a family member with cancer and I sat there with the freaking oncologist and he hated me because of the questions I was asking him, I was breaking his balls every time I was there and I asked him, I said, what kind of food should she eat? You know, because she had to go undergo this extensive chemo. He's like, well, it really doesn't matter, you know, just eat, you know, whatever feels good for you and then, you know, I remember, you know, whatever feels good for you. And then, you know, we'll, and I remember thinking like, what the fuck are you to, just be honest and say,

you don't know, because how can the food not matter? Right. How can the food not matter when we're fighting a chronic disease? Food always matters. Always matter. You go to a dermatologist, you know, I had a cousin who went to the dermatologist

because she had severe acne. And I had a cousin who went to the dermatologist because she had severe acne. And I told her before she went to the doctor, we need to look at your food and your gut health because that is, that's a huge contributor to your skin issues. She goes to the fucking dermatologist and comes back and tells me, no, you're totally wrong. I brought those things up and the dermatologist said it has nothing to do with my acne. How in the fuck can what you put in your mouth every single day? This logically. Have zero effect according to this doctor to your skin. How is that even possible?

So when you were saying Adam, just being aware, you're totally right, people have zero consideration because they just think that it doesn't matter. We're taught. That it doesn't matter. And those are all the authority figures that we all like, well, the doctor told me that. That's it. And when we are obese, we're told it's because we're fucking lazy.

You're lazy and you have poor self-control. Well, I think it's because we're eating the wrong types of foods and when we do exercise, we're doing what you're telling us, which is 30 minutes of vigorous activity every single day. And I notice I get no results from, of course, I'm not going to have any motivation to digest.

Well, this is, I find so many, you made a great point about missing like people having no, very few people know what macro nutrients and food, most people to have no clue with micro nutrients. Very little. And, you know, this was the, the analogy I gave to her was this. So the body has 11 different systems that are responsible for efficiently running. And when you look at the body, think of it like a car and you've got your tires, you've got your timing belt, you've got the fuel, you've got the motor,

you've got the steers, you've got the steering wheel, you have the carburetor. Right, you can't see here and I can list off 11 parts yet. That doesn't make it run. You could run without that. I tried to contribute there. But you got 11 major parts to this vehicle that are responsible for making it run efficiently. Now, if you have flat tires, you could still drive a car forward. If you don't have all the oil in the car, you could still get it going.

How long it lasts, I don't know, but it's, you could still go, right? But it's not gonna run very efficiently. The body is the same way too. We all just seem to think that like food is fuel, as long as I get it, I can go, I can do this. But when you're not fueling all these systems with the things that are, it needs, then those systems start to not operate correctly.

And when, and they all speak to each other. It's like, we never talk about the endocrine system. We never talk about these other systems of the body that are part of what make up the metabolism of your digestive system. Dude, how can we not talk about digestive enzymes? That's another one that people miss all the time. And it's like, if that, if how you digest food and process food,

if you don't think that has to do with your metabolism and how your body burns and you use fuel, you're silly. Dude, then you throw in the microbiome, hormones, neurotransmitters, you know, parasympathetic, sympathetic system, like all the, I mean, I could, I could rattle off, off a list of things that we know about. And I say that with emphasis, because we only know what we know. We don't know what we don't know.

So even all the stuff that we know about, the complexity by which they operate the body and communicate with each other, and the complexity by which the food that we eat, or the things that we eat, the things that we breathe, how they affect those systems, and how those systems affect other systems, we have no fucking idea.

And this is the number one reason why I will always, and until we get to the point where we have artificial intelligence that's so fucking advanced that it literally understands everything, and that's going to take a while, until we get to that point, I will always advocate against eating foods that contain synthetic chemicals and additives because we may study these things according to what we know, but we have no idea how they affect the things that we don't know. We have no idea. And then later on, we discover a new system or this new thing that's, you know, that works in the body and then we're like, oh, by the way, that thing that we said that was safe, you know, that red dye number four,

or whatever. It turns out it affects the system that we just discovered and it affects it in a bad way, but we didn't know before and that's what we said. Well, again, going back to the car analogy, it's like this, it's like we're all very aware, we build an engine that's either runs on gasoline or diesel or whatever fuel, right?

So the engine is built specifically for that. But if you took gasoline and you threw some dirt in there or if you like put half water in there, you could probably still get the cars to start and run and therefore you get these in the body very similar. Like we get... Except the body's about a trillion times more complex. Exactly. Like a trillion times more complex. Exactly.

So like a trillion times. Yeah. I mean, I'll give you an example of checks and balances that will overcome that process, which will make one, you know, more efficient that will kind of like help the body to keep maintaining the system normal. What? I'll give you an example. Let's talk about a very common like one I've talked about many times glyphosates, right? Glyphosates are herbicides that were invented to be sprayed on plants to kill them, and they were invented alongside genetically modified plants that could withstand them. So what happens is I can grow corn that's designed in a laboratory, by the way. And by the way, the way they do this is they'll take genes from a bacteria or from something else

and create this scientific experiment that they'll call corn. And I can spray the fuck out of it with glyphosate, it won't die, but all the plants around it will die. So now I've got this really effective way of farming, right? But you're also consuming now these glyphosate residues. Now, if I looked at my body systems, all the systems that we understood, hormones,

and all the stuff that we understood to study when glyphosates first sit the market, we could see that, oh, well, the way glyphosates are designed, they have no interaction with these systems, it should come right out the body. So it's perfectly healthy. Well, now we're seeing some crazy shit. Now we're understanding that glyphosates, first of all, are an antibiotic. So they have perfectly healthy. Well, now we're seeing some crazy shit. Now we're understanding that glyphosate,

first of all, are an antibiotic. So they have antibiotic properties. Well, what happens when you consume something that affects your microbiome over long periods of time? A lot of bad shit. Now we're starting to discover. Here's another thing we're starting to learn. We're starting to learn that glyphosate's actually damage

the proteins that maintain the junctions between the cells that maintain your gut wall. This wall that is intelligently permeable. In other words, it allows certain things to come in and it doesn't allow certain things to come in. And it does so and it's very complex and it does so in a way where it gives you what you need and what you don't need. But if you damage the junctions between the cells and this, by the way, this wall is one cell thick. So it is very, very thin. It's very, very fragile.

And when you damage these junctions, now you're allowing other things to creep into the system and what's behind this single cell wall of your gut, 80% of your immune system. So now you're creating immune responses in the body because things are going through that are not supposed to and you're creating food intolerances. You're creating autoimmune issues. You're damaging the cells' ability to communicate with each other and they've just discovered that bacteria communicate with human cells as well.

And in fact, there are certain compounds that you can, that you can ingest, which come from the soil, which by the way our soil is so damaged and depleted now, but there's certain compounds into that allow bacteria to communicate with your human cells, so that the bacteria can actually help your body protect itself. I mean, it's literally, it's such a symbiotic relationship, it's crazy. But glyphosate's cause these problems, glyphosate's are also heavily sprayed on wheat, gliaden,

which is something that's found in wheat, like gluten, can also damage the junctions. But when you combine it with glyphosate causes big problems. So what we thought was maybe gluten intolerance is really glyphosate issues with gluten. Could be, yeah, that versus not even just the gluten, it's mainly the glyphosate. Well, here's some of the incommination of both. Here's some anecdote. Yes, combination of both is most likely, but mostly from the glyphosate. And here's something interesting interesting and this is anecdote

that I've heard now I don't know over a dozen times which led me to go online and read people on forums on health forums and this is a big very common thing and I experienced it myself where people who are who think they're gluten intoler, who haven't a reaction to gluten in America, will go to Europe and will eat pasta and bread and will have no reaction. They'll have no reaction. I've heard that actually just anecdotally from some of my clients when they're in Italy

and they're going through and they had a heavy pasta diet and they can't handle it over here. That's right, and what? No glycophates, I don't understand. So glyphosates are heavily regulated in Europe and if something is They're labeled well that's because it's label exactly labeled and in the market so the market never really a Shinnanigans here where we just breeze past that. Oh my god. I can't believe that. Oh If you look at the way

States became Educators we think we are if you look at the way, it's funny, like who would vote against that? Why would you not wanna be informed? Just, yeah, just let us know. I was not saying you can't have it. It's like corporate interests. To make a long story short, and people listeners, you can look this up

so you can see all the details. Make a long story short, the way they were passed as being, fine for consumption is kind of shady, but really the shady part was how glyphosates were able, excuse me, how GMOs were able to not be labeled. Yeah, that's what boggles me. Yeah, so if I have a GMO corn,

then the organic corn farmers would tell me, hey, look, you shouldn't be able to call that corn because that's a patented product, right? Because you actually have patented it, like if I designed something else in a laboratory, it's patented. But what they did, they took it to the Supreme Court, and they said, no, they can call it corn. So then the consumer, the American consumer, had no idea. So it just took over the market because we were just buying the cheaper product because it was made with GMO, you know, GMO foods. When we know for a fact, if the label set on it, GMO, the average

American consumer would be like, oh, I'm not going to have that. And that's what happened in Europe. In Europe, they do have GMOs, but they have the label them GMOs and they have a small market share because people won't buy them. The other thing too is it's I don't think it's legal over there to use glyphosate to finish their wheat whereas here we don't have GMO wheat but what we do is we spray the wheat with glyphosate to kill it to kind of dry it out and get it ready for harvesting. So even though you're eating wheat, that's maybe not GMO, it's still completely covered in glyphosate.

Here's the fucking great part, by the way, with glyphosate. I know I'm going off in a tangent, but this is an interesting subject. I've been doing a lot of research. You know, when Ben came over my house, we talked a lot about this. Yeah.

I've been doing a lot of research on this. Glyphosates are water soluble. So that means that they get into the soil, they evaporate with the water and they come down like rain. Which is why even organic foods, many times, will have glyphosate residues. Your water will have glyphosate residues. They find glyphosate in breast milk and urine of most pregnant women, most people.

So, you can try to limit your exposure, but you're going to do that. glyphosate in breast milk and urine of most pregnant women, most people. So you can try to limit your exposure, but you're going to, you're definitely, the environment is super saturated. You're definitely being exposed. And I'm currently researching ways to just protect your body because it's pretty much unavoidable. It's everywhere. Like there's almost nothing you could do to completely avoid it. Just eat organic non-GMO foods and you'll reduce your...

Or, yeah, eat, I mean, what about... You have farmers markets and you're shopping from there, you got to be able to get it from that. You'll reduce your, you'll reduce the, but here's the thing, like if it rains and there's glyphosate residue in the rain and it rains on your organic crop, you're still going to get some residue. It'll be less. How is there, how is there residue in the rain?

Because their water, so glyphosate's are water soluble. So when they spray the fuck out of their GMO plants, that goes into the water, the water evaporates, then it rains. And then it rains a little shit, and you're still getting it from the rain. They're finding it in well water, so people's well water, they'll test it for glyphosate.

I think if I'm not mistaken, Doug, maybe you could check this out. Dr. Mccola, I believe, has a glyphosate test kit that you can buy and you can test your own urine. Of course. Yeah, to see how much glyphosate. Anyway, long story short, this is just one of the things that's impacting our health and it has to do with what we consume.

So just the combination of what you're saying right now too, you know, it just reminds me of, you know, I remember we got into the whole thing with the doctor who did the whole recommendation of the protein shake. And I think, you know, the title of what we're talking about right now is like the worst way to lose weight. And, you know, I think it's pretty common that you see this where people will over train right out the gates.

They start to blast their body in the weight room, blast their body on cardio, and then they start eating bars and shakes in replace of meals to reduce calories. And that has to be the worst thing you could do for yourself. Yeah, can start you up, take your fake, And that has to be the worst thing you could do for yourself. You can start you up, take your fake process food intake and addition to pressing the fuck out of your body just so it gets it.

So you can adapt downward. Yeah. So you can slow your metabolism down. I mean, I don't know if you could potentially do something worse to start off. Now, I like your approach to nutrition, which I think we need to push a little more on the show because I think it's from a psychological standpoint, it's brilliant. Because the way people eat when they try to diet

is typically... Eliminate. Yeah, like don't eat these things. Restrict, restrict. I like what you said, Adam, and that's the way I've taught my clients in the past. I never really put it in words, but I would always tell them, eat these, aim for these foods, and then if you're still hungry or whatever, eat whatever you want,

and what usually would happen is that they would end up eating healthy and eating less of the other stuff, just naturally. And it's also psychologically, it's not the mentality where I can't. Right. It's more like just make sure you're eliminating a lot of the punishment in a mentality with it. It's more of like I'm seeking and I'm actively trying to gather these foods.

Yeah, so think to yourself, okay, I'm going to actively eat these fats that I know that are healthy. I'm going to actively eat today, eat this many vegetables, because I'm looking for these nutrients, and this is the variety I'm looking for, I'm going to actively eat these forms of protein today, because I know I need them, and then, if I'm still hungry or whatever,

then that's fine, but those are the things that I eat first, and those are the things that I chase after, and those are the things that I chase after. And I like that approach a lot because what I've experienced with that is you usually don't want to afterwards, right? Well, I do, it kind of flips the whole diet mentality on its head, right? And it's just, we know this.

Like if you tell somebody, tell a child, tell a grown adult, they can't have it, and naturally you want to have it a child, you tell a grown adult, they can't have it. And naturally, you want to have it. Naturally, you want to do it because you're, you're been told you're not supposed to. And this is why I have, I am, had so much success because it was like, oh, you could have whatever you want. It was a picture of macros.

Well, here, the missing piece to that is this, is just like I said earlier, that the body has so many systems and there's so many nutrients out there that respond to it. I mean, when I look at the, I didn't even finish going all the steps with this, you know, client or my sister-in-law that I would tell her to go after,

but you know, you see people who don't get out and get enough suns. You see the lack of vitamin D. You see people not getting enough vitamin C. You see people not getting enough iron. You see, there's a lot of these things that are found in food that they don't get enough of and by going after foods and then kind of looking out,

like what I'm doing right now is I'm, you know, documenting everything that I consume and then I'm kind of taking a bird's eye view of like, okay, all right, good, it looks like I have a nice, I'm getting some vitamin D, got my shrooms in here, I'm doing that, okay, get some bell peppers, onions, severe, so okay, good, getting some digestive enzymes here. Okay, cool.

Getting a good, diverse amount of fruit. So, I'm getting my antioxidants here. Okay, so I'm looking at it like that. Like, okay, these are all the things that my body wants and needs to run efficiently. And I'm trying to go after that versus, uh, can't have this because it's gonna make me fat or can't do this because that's gonna make me fat or can't do this

because that's, you know, instead of looking at it like that, looking at, there's a ton of things that your body needs and you would be amazed on how many of these things that people lack on a weekly basis. And then if that happens on a weekly basis, most certainly have you on a monthly and this is where like going back to your point where skin issues and autoimmune and you know

It's normally because there's a we're way out of balance You're way over consuming something else and you're not getting enough of this other thing that you need And if you were learning to look at your foods and go after the things you need you'd be surprised on How easy it is to to not over consume on the bad things because you're so worried about getting the things that your body needs For nourishment. And if you view your, I mean, if you look at your body in this way, like most people in modern societies, even today, right?

Most people don't die of old age. They just don't. The average death is caused by some type of disease. If we even if we eliminate accidents and all all that stuff, there's some kind of disease that ends up happening that kills us, whether it's heart disease, diabetes, or autoimmune or cancer. And the body is extremely effective at not getting cancer. It's extremely effective at not getting heart disease, not getting diabetes.

It's actually the most effective thing you have at fighting off anything. It's very, very good. In fact, you are exposed to pathogens every single day, and the reason why you don't get sick every single day is your body does a good job of fighting those things off. It's why if you get certain diseases, like if you have an immune type disease

that destroys your immune system, a simple common cold can kill you. You know, something that you would normally fight off or not even get. The body's very, very effective. And if we just balance the body out and feed it the way it should be fed and keep it healthy, it will do a better job of keeping you healthy

and fighting off things that cancer in the general general disease better than anything that you possibly think of to the point where you'll be disease free until you just die of old age. So it's really if you get something, if you get some kind of a disease and I hate the whole genetic, you know, argument and yes, genes play a role but I hate the oh was genetic there's nothing they could have done. It was just some kind of a genetic. You know that's actually pretty rare. It's actually pretty rare that you have that much of a,

that there's a clear genetic issue that is not influenced at all by lifestyle, whether it be epigenetics or whatever, to where, no matter what you do, you're gonna get something. It's pretty, very, very rare. What probably happened was a combination of genetics and lifestyle.

So you gave your body whatever blueprint you had, the right frickin, the wrong, excuse me, lifestyle that made your genes produce, not fight those cells that were became cancerous, for example. So it really goes down to, it goes down to all of that. So, that's why I think for me, one of the things I'm most fascinated in epigenetics and what's going on, the research that's going into that

because that to me is, I hate hearing people say, I'll never forget when my buddies first said that when they were starting to creep into their thirties and it was like, oh, I'm destined to get this. I'm destined to be this way. So, fuck it. You know what I was like, oh, I'm destined to get this. I'm destined to be this way. So fuck it. You know, I'm like, oh, you kidding me? Like, why would you do that?

And I, you said it really well in the podcast a long time ago. And I, and I think it's such a great point. It's like none of that even matters anyways because you don't do all these things. You don't nourish your body with the foods and easy. We don't extract train and exercise because we're going to try and add five years to our life. It's even though that was probably what's going to happen. It's a pie product. You're doing it to improve your current life right now. You're not trying to add years to your life. You're trying to add life to your years. Right. And this is from living a particular way. And we're talking about weight loss right now.

And really, if you approach your nutrition, if you start your nutrition goals with that, with saying, okay, here's the things that are healthy, these are the things I'm gonna try and just eat. Like I'm going to eat vegetables twice a day. I'm gonna eat one piece of fruit every single day. I'm gonna drink enough water every single day. I'm gonna have healthy fats every single day. If you just start with that approach, you're going to be

better off in the long run than someone who just comes out with the whole restrictive approach. And if you approach your exercise with resistance training being the cornerstone of it, you're going to set yourself up for long-term success. This is why I wish, and I know in the future, this is what's gonna happen, and I called it. I don't know how long it's gonna take, but it will happen eventually, where the recommendation for exercise will no longer be 30 minutes of brisk walking,

whatever, the recommendation for everyone's gonna be, go lift weights, go to resistance training, because the science is very clear. The only thing that's gonna give you that metabolic advantage in the long term is resistance training. And of course, no form of exercises anti-aging like resistance training. Nothing comes closer.

Well, I'm gonna tell our audience the same thing that I told my sister in law yesterday, which was, and it was funny, because I'll tell you what her, before I tell you, I'll tell you her response to me, which is, well, you're already fit. It's so different because you're fit already. And I looked at it and I said,

actually, what you don't realize is it's more challenging. If we both are to lose 10% body fat, it is more challenging for me to reduce 10% than it is for you to reduce 10%. So our journey actually can be very similar. And so to the audience, if you're getting ready to getting great shape for the summer and your extra motivator right now

and you're wanting to know, what direction should I go or how should I start? We created a summer starter kit for somebody just like you, where it's our foundational program, our Maps Red program. It comes with prime, so it comes our foundational program, our maps red program. It comes with prime, so it comes with a compass, so if you've got any in balances, aches, pains, things going on, it shows you how to do a test at home, where it'll show you how to address all those imbalances and incorporate that within your strength training routine,

and then our nutrition and fasting guide bundle that teaches you how to fast properly, teaches you how to eat with color and balance. And then on top of that, you also get the form access completely for free, where you've got access to all three of us, where we can help guide you through your process along with all kinds of other brilliant minds and professionals that are inside there to help guide you, check form, whatever you need. And then on top of that, I just started my journey last week again where I'm going to transform myself into getting shredded again like as if I was competing. So I've got a ways to go

myself. And so you can watch how I slowly make changes nutritionally and ramp up volume and follow that on my Insta story. So check that out. You can go to mindPumpMedia.com and you can get that right now. Excellent. 30 days of coaching is also available and that's for free. And basically it's a cache of information that we've accumulated over the last two and a half years of recording podcasts, but we've just categorized it so that the topics are easy to get to and learn from. All you got to do is go to our site, the one that Adam just said, mindpumpmedia.com, and opt in. Also, our Instagram pages, we cover lots of topics that you may not hear about

on the podcast. Now, the podcast has a page, it's mindpump media, but then we have our own personal pages. Mine is mindpump sal, Adam is mindpump Adam, and Justin is mindpump Justin. And lastly, if you want to learn more exercises or new movements for correctional purposes or performance purposes or even aesthetic purposes, we have a YouTube channel and we

post a new video every single day and it's called Mind Pump TV or MP TV. Thank you for listening to Mind Pump. If your goal is to build and shape your body, dramatically improve your health and energy, and maximize your overall performance, check out our discounted RGB Superbumble at Mind Pump Media dot com. The RGB Superbumble includes maps on the ballad, maps performance, and maps aesthetic. Nine months of phased, expert exercise programming designed by Sal Adam and Justin to systematically transform the way your body looks, feels and performs.

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