The Bossticks - Sal Di Stefano - On Creating A Fitness Routine That Works, & Get What Your Body Needs To Thrive

Episode Date: May 1, 2024

#694: Today we're joined by Sal Di Stefano. Sal is a personal trainer and co-founder of Mind Pump Media, as well as co-host of Mind Pump, an online radio show/podcast dedicated to providing truthful fitness and health information. Sal is dedicated to prioritizing health over appearance and aims to shift the direction of the fitness industry from aesthetic- and insecurity-based to one based in self-love and self-care. Today, we sit down for a conversation about how to approach your health in a better way: from prioritizing self-love and acceptance, ridding yourself of fad diets, and getting granular about what your body needs. We dive into protein intake, muscle building, and steps you can take to change your life for the better. To connect with Sal Di Stefano click HERE Get a 15 % discount on all MAPS programs at mindpumpmedia.com with code SKINNY To connect with Lauryn Bosstick click HERE To connect with Michael Bosstick click HERE Read More on The Skinny Confidential HERE To Watch the Show click HERE For Detailed Show Notes visit TSCPODCAST.COM To Call the Him & Her Hotline call: 1-833-SKINNYS (754-6697) This episode is brought to you by The Skinny Confidential This episode is brought to you by Nerdwallet NerdWallet lets you compare top travel credit cards side-by-side to maximize your spending, some even offering 10X points on your spending. Visit nerdwallet.com to learn more. This episode is brought to you by Beis Beis has thought of everything you could ever want in a piece of luggage...360 degree gliding wheels, a cushioned handle, built-in weight indicator, washable bags for your dirty clothes, and all the interior pockets you need to keep organized. Go to beistravel.com/skinny for 15% off your first purchase. This episode is brought to you by Primally Pure If you're tired of discomfort during your menstrual cycle, try the Cycle Soothing Spray from Primally Pure at primallypure.com/SKINNY and use code SKINNY for 15% off your order.   This episode is brought to you by Superhuman App Superhuman is a new revolution in personal development and manifestation. Get 14 days free and 60% off your membership at activations.com/skinny This episode is brought to you by Delta Airlines Delta Airlines believes you should feel at home, even if you're 30,000 feet above it. Learn more at delta.com This episode is brought to you by Nike Find your feel with Nike Bras & Leggings that deliver supportive flexibility and comfort for whatever your day brings. Shop now at nike.com/women Produced by Dear Media

The following podcast is a dear media production. She's a lifestyle blogger extraordinaire. Fantastic. And he's a serial entrepreneur. A very smart cookie. And now Lauren Everts and Michael Bostic are bringing you along for the ride. Get ready for some major realness. Welcome to the skinny confidential, him and her.

When people go off their diet, what does it look like? Not one cookie, a bag of cookies, right? You eat until you can't breathe anymore. You feel sick. So it's the why that we need to examine when we're talking about fitness and nutrition, not necessarily the how. And I can talk about the how all day long. You want to know the best exercises and routines and the best approaches with diet.

We could talk about that. But if you don't fix the why, it's not going to work. Hello, everybody. Welcome back to the skinny confidential him and her show. Today we're joined by Sal DeStefano. Sal has been a personal trainer for years and a co-founder of Mind Pump Media, which I'm sure we have many fans of. He is also the co-host of Mind Pump and Online Radio Show podcast dedicated to providing

truthful fitness and health information. Sal is dedicated to prioritizing health over appearance and aims to shift the direction of the fitness industry from aesthetic and insecurity base to one based in self-love and self-care. This was an incredible conversation that I think anyone can benefit from that's trying to better themselves, understand their body more, understand the relationship to themselves in the gym and fitness, and we cover a ton of great topics. Some of those topics include the changing message of weightlifting, the difference between strength and cardio training, how to improve your quality of life, changing your mindset towards yourself and exercise, a healthy way to approach nutrition and exercise and the science behind strength training. We also dive into how to get into weightlifting if you haven't and finding self-acceptance.

This episode is a wide-ranging episode with a great expert in the space. Sal, welcome to the Skinny Confidential, him and her show. This is the Skinny Confidential, him and her. Michael, do you want me to kick it off? No, I'll kick it off. So, Sal and I already did about half an episode while we were waiting for you. Welcome to the show, Lauren. Sal, welcome in, brother.

Thanks for having me on, guys. I appreciate it. Sal has some muscles. I feel like I'm going to hide behind the desk, Sal. Thanks for the Photoshop. The AI is getting really good these days, so I appreciate it. Michael and you both, though, you guys have that weightlifting body. There's something about it, especially on a guy.

Well, I've been saying, and then I'm going to let you riff on this for a while now, because there's all these women that are coming in now. And they're talking about, oh, I'm doing muscle building. I'm eating protein. And I'm doing this. And they're like, discover it. I'm like, listen, some of the bros have had this figured out. Yeah.

The gym bros have had it figured out for a while. And it's becoming obviously more of a topic, as you know. But I just don't think people have understood how impactful it is to actually build muscles. Maybe you can just rip. This is the absolute best thing to happen in the fitness space. I've been working professionally in the space for over two and a half decades. I mean, I remember managing gyms and you didn't see women in the free weight area ever. We had squat racks that had dust on them.

So nobody even did barbell squats, not even the men. But women didn't lift weights at all. They were afraid of lifting weights. We were afraid of working out of weights and then becoming masculine or looking too big or bulky or whatever. That was a thought. And they were encouraged to run calories off and restrict their calories, eat very little. And thankfully now the message is getting out that strength training is, especially, in a time for time basis, if you do the comparison, is the most effective form of exercise

for shaping, sculpting the body, getting lean, speeding up the metabolism, balancing hormones. It's an incredibly effective form of exercise. But women in particular have been targeted. They are, they are specifically because women are on the best consumer basis, I think, for most markets. So the fitness space has really targeted women. They've lied. They've lied a lot to women. And so now I think women are starting to figure out, oh, wait, this is, this is awesome. This feels good. It's empowering. My metabolism is speeding up. You're telling me to eat more and I'm getting leaner and my body's shaping. Like, this is phenomenal. So it's a trend that is exceptional. I'm excited about it. I think that it's, it's so crazy because everything you just said was what I thought my whole life.

It's like you eat calories and you feel like you need to like go work it off. I tripped and fell into this. I literally one day just had had enough of not being able to lose weight. And I looked at the hashtag Austin trainer. And it connected me to my trainer. And he happened. I didn't even know like I was looking for weightlifting. He happened to be into weightlifting. And I think what women think is when you start to lift weights.

If you're eating and drinking, it does puff you up more. But if you really up your protein and you stop drinking for a bit, it's unbelievable what it does for your body composition. Well, there's a couple things that you need to impact there. right. So two things are that eight, well, this is very plain, a pound of muscle versus a pound of body fat, they take up different amounts of space, right? So muscle will take up roughly two, a little more than two thirds of the space of body fat. So in other words, if you lost 10 pounds of body fat and replace it with 10 pounds of muscle, so you weigh the same on the scale, you're going to look smaller. You're still going to look smaller. In fact, if you were to look at a picture of two women identical body weight, same height, one being lean, one one being higher body fat percentage, they're going to look very different. You can do this with men as well. You look at a 200 pounds, six foot man who has 20% body fat versus 10% body fat.

They look very different, although they weigh the same. Now, the difference is that muscle is metabolically active. It's hormonally sensitive in a way that we want to be hormonally sensitive. So it's insulin sensitive. It's a storage vessel for glycogen. That's where we get from carbohydrates. It also is sensitive to testosterone, which women also have, which women also need. It's also an important hormone for women.

It makes you move more. And then it feels different. It just feels different. And I've told this story many times, but back in the day when I used to manage gyms, one of my jobs was to sell gym memberships. I had to figure out effective ways of doing this. And I would always give people tours of the club. And I'd talk about the weights and the machines.

And oftentimes women were like, I don't want to do that. I just want to do the classes or whatever. And I would always, I'd had this one female trainer that worked for me who she was petite. She was about 5'2, very lean, sculpted. like to lift weights. And I would challenge the person. I'd say, if you could guess this person's body weight, I'm going to invite one of my trainers in. If you can guess her body weight within 10 pounds, I'll give you a month for free. And they would say, I'll take that challenge. And then she would walk in. And they would all guess 90 pounds, 100 pounds. She was 100 and almost 130 pounds.

I mean, they were always, always about 20 to 30 pounds off. But she was tiny because muscle is very dense. It gives you curve. It gives you shape. And here's the best part. It speeds up your metabolism. So you talked about trying to eat less and burn more. There's a study now that's famous that I've quoted many times where they went to northern Tanzania to study the Hotsah tribe. So this is a group of modern hunter-gatherers. So they literally live the way that we all probably lived, you know, 100,000 years ago. So they hunt and they gather. There's no agriculture.

They don't have electronics. They move way more than the average person. They're just very active. And scientists tested their metabolic rates. How many calories do they burn on average every single day? At the end of the study, what they found was that the average hodds or tribes person burned roughly same amount of calories as the average Western couch potato. And so you think to yourself, how's that possible? How's that possible?

They hunt and they gather. They'll throw a spirit of animal and they'll chase it until it gets exhausted, drag it all the way back. They'll look for food all day long. They don't even sit. They tend to sit in a squat. They're far more active. How are they burning roughly the same amount of calories? Well, our bodies evolved to become calorie efficient with that type of activity.

So lots of cardiovascular activity, lots of running, lots of movement. If our bodies didn't evolve that way, we wouldn't be here because you're not going to find 5,000 calories in nature until you learn agriculture and start to develop ways of, you know, gaining calorie dense foods like we do now, right? So that kind of activity, that running, that moving, that trying to burn calories, your body very quickly adapts and learns to slow its metabolism down. Strength training is very different. Strength training's side effect is its main effect is strength and muscle.

But one of its biggest side effects is a faster metabolism. And so if you do it right, you end up burning more calories all the time. So the comparison would be you want to get on a treadmill to try to burn 300 calories, or would you like to just burn 300 calories all day long on your own because your metabolism is much faster? And so strength training provides that. Now, why am I selling this? I'm not saying it because I think nobody should do cardio, nobody should run or move, and everybody just needs to lift weights.

I'm saying this because if you look at the context of modern life, our world is completely organized to make us sedentary, and it's completely organized to provide us with any flavor or texture or type of food that we could want. within minutes. And we're busy, by the way. We're also very busy. We're inactive but busy and there's tasty food everywhere. So a fast metabolism, which might have been a liability 100,000 years ago, today is something that's an asset. And so you want to pursue the form of exercise that's going to speed up your metabolism. And then the last part, last point I'll make what that is, it doesn't require a lot of working out to do that. The typical person can strength train one or two

days a week and get a significant improvement and strength muscle and metabolic boost so long as they feed themselves appropriately. So it's just the perfect form of exercise. It's happened to my dad. Once I started seeing how my body composition was shrinking, I mean, I would put on jeans from high school and I'm like, how do these fit? Because it is weird. The scale doesn't like move crazy. Right. No, but to your point in the beginning, I think many women are freaked out because the scale starts to change in a direction they don't like, maybe either building muscle and the scale is going up. And they go, wait a minute, I'm getting bigger. It's like, no, you're not.

It's just what you articulate. Yeah, listen. So one of the biggest reasons why we have such a struggle or challenge with consistency when it comes to exercise and diet. I'll start with the story to kind of illustrate where I'm going. There was a dinner I went two years ago where I was sitting with a bunch of people from a different industry. So it was a tech industry dinner. And people were introducing themselves. And there was a woman sitting across from me.

And she, after a few drinks, she loosened up. and she says, oh, I had a friend who was totally into working out, and she used to work out and do all the stuff. And then she got sick and she ended up dying, and she was real young. And after that, I just said, you know what, I'm going to enjoy my life, eat what I want, and I'm not going to go to the gym. And I remember, and I've heard that before. You ever hear that where somebody says, yeah, I stopped that diet or I stopped working out.

I just want to enjoy my life. What a strange statement. There's almost nothing that will improve your life or the quality of your life, like being fit and healthy. Like a fit, healthy version of you makes life. far more enjoyable. And yet people say they stop doing it so they can enjoy their life. What's going on here? Why do people, why do they consider exercise and eating healthy in a balanced, healthy, nourishing way? Why do they consider that not enjoying your life? And a big part of that

is because we do not consider at all the benefits, all of the total benefits of fitness and health. What we consider is how we look and how much we weigh. And that's it. There's a famous psychology experiment. You've probably seen it before where there's, it was like 15 people, maybe 10 people on the screen and they're passing a basketball back and forth and you're supposed to count how many times they pass the basketball. And at the end of the video, the professor comes out and says, all right, how many times did they pass the basketball? And you're like, oh, 15. And he goes, did you see the guy in the gorilla suit walk through the crowd? They're like, no. Then they rewind the video. Sure enough, as they're passing the basketball, and you can find this on YouTube.

As they're passing the basketball, a guy in a gorilla suit walks right through the people. and you completely miss it because you only see what you focus on. So what do people focus on? What are they looking at when they start a workout program and a diet? The scale and the mirror. And that's it.

So then you get women who, because they're losing weight, they're happy, even though the hair's falling out, the hormones are going crazy. They're losing their libido. They can't sleep. But I'm losing weight.

I'm moving in the right direction. Or how about this? I'm stronger. More energy. Wow, I feel great. Let me step on the scale. Let's see what's going on. Oh, my God.

I don't lose a single pound. rest. And the mirror lies to you. How about that? How many times have you looked back at yourself when you were younger, maybe when you were more insecure because we all are when we were younger, you look at yourself and go, I can't believe I used to say that about myself at that age. Wow, I looked so good, right? So if you just focus on those two things, here's what happens. You miss all the other incredible benefits of exercise and diet, like energy, libido, outlook, mobility, like And then the fact that what you're actually doing when you do those two things is you're actually caring for yourself. Now, the other side of it, the side that tends to, people tend to move with is the, I'm hating myself.

I'm punishing myself. Exercise is a punishment. This is why people, it's so cathartic when somebody at the end of a workout feels like they almost threw up. How was your workout? Oh, it was awesome. What do you mean? Oh, I almost puke. Like, what do you mean?

That's not a great workout? It's cathartic because you hate yourself. This is a punishment. And diet is restrictive. It is not nourishment. So, of course, stopping those things feels like enjoying your life. And doing them feels like you can't enjoy your life. Now, I do want to say this, because you'll find a lot of people in my space, in the fitness space,

who effectively change their bodies through hate and through insecurity. But what they're doing and what will happen if people follow that path is you will rob yourself of the joy that comes from making those choices or feeling like you've made those choices. voluntarily. So you will lose a lot of the joy that comes from it. In doing something that isn't joyful for the sake of just looking better, you'll stop.

Everything you articulate I think was honestly perfect. I don't have much to add other than what I've discovered. He never doesn't have much to add. That's literally never happened on the show. So wow. This is the one time. You popped as cherry. But I realize that a lot of people including myself at times are

focused on fitness, from your point, to view is it's like the surface stuff. It's the aesthetic. It's the material. And when I had my, and I just did a post on this recently, when I had my first child, I looked like, I'm not really holding myself to the account I should. And my goal became, I just want to be in shape to show up with energy, to carry the stuff around, to lift up my kids, to look and feel good, to wake up early, to be able to spend the time that I need to carry them through their childhoods and beyond. And that was the focus. And it made everything way more impactful because now I'm not sitting there. I don't really even pay attention to the aesthetic part. It's more like, what is the feeling I'm getting?

The way you look when you're healthy is the side effect of the good health. Yes, that's what I'm saying. If the look is the main effect, if that's all you're aiming for, you will sacrifice your health in pursuit of the look. Now, here's the kicker, and this is what a lot of people don't understand. When you sacrifice your health, you lose the look. When you're unhealthy, you don't look good. And this is what a lot of people end up doing. And you see this often, especially with celebrity world where they chase this constantly with more procedures, more workouts, more overtraining, more supplements, hormones, whatever. And it's you'll never find what you're looking for.

You know, it's interesting when you look at the data on the age, the average age that the average person is most accepting of their body or most satisfied with their body, you'll never guess what age group. Well, because of what I've been through, I'm going to guess 40. Close. People in their late 50s and 60s. Now, objectively speaking, people probably look aesthetically their best, at least by the standards of media in their 20s. And yet people are most satisfied with how they look in their 50s and 60s. So what does that tell you? It has less to do with how you look and more to do with that self-acceptance, right? So why am I saying this? Here's the facts.

90% of people that lose weight gain aback. 90%. And I would venture to say if you extend that long enough, it's closer to 95%. I mean, there's more people getting obese than there are people getting fit. We're still on this trajectory. What are we doing wrong?

Why is this not working? Is it too hard? Well, I'd argue that the methods aren't as effective as they could be, and that's a lot of what I talk about on my podcast. But that's not the root. I think the root is people are doing it because they hate themselves. And you're constantly reminded of why you hate yourself.

Go on social media. I mean, they sell you pills and diets based off of, you know, you're inadequate, you're fat, you're gross, you're not attractive, whatever. If you just lost weight, everything would change. You'd feel amazing and all that stuff, which also isn't true. So feel inadequate. Go go to the gym. Hate myself.

Punish myself. Oh, you want to offer me a cookie? I can't have that cookie. Who can't have that cookie? Who's telling you can't have that cookie? I'm telling myself, I can't. Who's that of the person? Oh, that's the tyrannical.

side of me that's telling this little kid who doesn't have discipline or is lazy that you can't do it, which eventually that little kid will rebel, which is why when people go off their diet, what does it look like? Not one cookie, a bag of cookies, right? You eat until you can't breathe anymore, you feel sick. So it's the why that we need to examine when we're talking about fitness and nutrition, not necessarily the how. And I can talk about the how all day long. You want to know the best exercises and routines and the best approaches with diet. We could talk about that. But if you don't fix the why, it's not going to work. The why is why you continue. And if you start to, so when I used to train people, I trained people for two decades, I would say the first, at least

half of my career, I suck. It was the second half where I really started to figure this out. The second half of my career, a lot of it was focused on teaching my clients to, like that example of the basketball passing, to teach them how to connect the dots to all of the benefits that they're noticing from exercise and nutrition. So they'd come in and I'd say things like, hey, how was your sleep? Oh, you know what? Well, I think I'm getting way better sleep.

How's your energy? You know, to tell you, I only had one cup of coffee. Normally I have two. How was your weekend? Oh, it was great. We're at the park. What was it like playing with your kids? You know what?

I was running around for two hours with my kids. I felt amazing. How's your libido? Oh, my God. It's through the roof. I feel great. So they'd start to make these connections and they started to really see the true

value of a tool. By the way, this is a tool. It's a tool that you can use to improve the quality of your life, regardless of the context of your life. That also means, by the way, that tool needs a change based off of the context, meaning sometimes you work out less, sometimes you work out more. Sometimes the stress is overwhelming. So you train to get your body to come down.

Other times you're rested. Now we can push a little harder, et cetera. But when you do it in that way, now it becomes a behavior and a lifestyle. One of my favorite things to do when I manage gyms was talk to people, my members who were in their 60s. These were my consistent, like, members. They were coming at 6 a.m. every morning. And I used to love talking to them. And I'd always ask them, like, why do you keep doing this?

And the top five reasons were not my abs. I look good. I'm whatever. It was always like, oh, man, I feel great. It gives me so much energy. I play with my grandkids. You know, I just love doing it. None of them were telling me was because it made them look amazing.

So that's the answer. That's where it's at. And if we can go in with that direction, your odds of success dramatically improved. I personally think you should get the most out of the credit cards you're using. There's so many different options. And what I love about Nerdwall is that it lets you compare top travel credit cards side by side to maximize your spending, some even offering 10x points on your spending. So what could future you do with better rewards, a free flight, room upgrades, cash back?

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symptoms. So good. So if you're feeling tired of discomfort during your monthly menstrual cycle, you have to try their cycle soothing spray from Primely Pure. You can find all these products at PrimelyPure.com slash Skinny. That's www. p-r-I-M-A-L-L-Y-P-U-R-E.com slash skinny. Use code skinny at checkout for 15% off your order. Visit PrimelyPure.com slash Skinny and InterCode at checkout for 15% off your order. I'm the same exact weight that I was before I had two kids. But I feel completely better in a bikini now than I did before two kids because I implemented weightlifting. And the confidence that comes with it is, is like unmatched. Why do you think building muscle gives you that confidence?

Well, specifically because muscles functional. So you're stronger, you're more mobile. Now, I remember hearing that from female clients in particular, by the way. You know, I remember one woman in particular. She was a very high-powered CFO and very petite woman. and she hired me to work out. And so we did a lot of strength training. And I remember she came back from one of her trips.

She would travel overseas quite a bit. And she was so excited. She said, Sal, I put my bag in the overhead compartment on the plane by myself. I'm like, well, yeah, that's cool. She goes, no, you don't understand. I always have to ask a guy to do that for me. So the empowering feeling, you know, and men might not understand this as much, but the empowering feeling from feeling strong has got to be impactful for women.

There's also the feeling of you could probably eat more than you did before in Stalin. You move differently because muscle does that. And then we have to, and Dr. Gabriel Lyon talks a lot about this, but there is a significant minority or a significant percentage. It's big enough for us to pay attention to of people who get heart disease, cancer, diabetes, who are not overweight. It's a pretty significant percentage, like 20 or 30%. It's a big number. What's going on here? I thought obesity was the problem.

It might be that obesity is part of the problem or more like obesity is the smoke and the fire is that people are under muscle. It might be that we're under muscle. I don't know if you guys are familiar with the data on grip strength and young men. An 18-year-old today has the grip strength of like a 65-year-old in 1985 or something.

Yeah, it's alarming. Even the hanging from the bar chest, see how long you can hold yourself up just hanging or what is it holding kettlebells too. Yeah. Yeah. Yeah. So strength is way down.

So we may be, it may be, I think it's a lot more complex than just we're overweight. I think it's really we're under muscle and the excess body fat is also contributing to that. Because when you take like really obese people, for example, and I mean like 60, 70, 100 pounds over weight, you get them to lose no weight and they just build a little bit of muscle. You see dramatic improvements in insulin sensitivity just from that. I noticed that. I noticed the insulin sensitivity too. That's so weird. I also notice, and you probably could speak more eloquently on it, that my skin is tighter to my muscle.

Yeah. Even in my face, like, just by like lifting and building, I notice that the skin, like, tightens around it. Probably have better collagen production. That's it. Is that it? Yeah, yeah, you hit the nail on the head. So you probably increase your protein intake. Oh, yeah.

Yeah. Yeah, so. Yeah, yeah, so. Like meat all day long. Yeah. So that's another one. Like, regardless of what your goal is, there's always individual variances. For the most part, whether it's fat loss, muscle gain, I think.

athletic performance, a high protein diet is just beneficial across board. And that's, you're looking at about, you know, I'm going to give a rough estimate, about a gram of protein per pound of target body weight is what you'll want to aim for. Yeah, you know, like, even like people comment on hair and nails like that, that's also from doing what we're talking about here, which is like you have more collagen, you're going to have better hair, better nails, all these things. I mean, it's honestly, it's wild to me that like you said in the beginning that women have been sold all these different things to lose weight. and all it is is protein and strength trading. It's like, it's so simple.

But here's, listen to this. I think it's men too for a while. I think a guy like yourself has maybe been more educated. But for me, I've always done weightlifting. That was my method. But I would sit by and watch her before she started doing this like, no meat, smoothies. And I never thought to say anything.

I was like, oh, you're going to go to your Pilates class. A lot of guys are also like in the same boat. It's like men work like weight lifting and women don't. And then when she started doing this and she's like, why didn't you tell me? And I was like, why didn't I tell you? You know what I mean? Yeah, yeah.

Motherfuck. Yeah. Do you know what I mean? Like, it's just, I think there's like a lot of people just, I think the general populace have been trained in many ways to say like, this is a male sport and a female sport. Well, I mean, so strength training in particular, like there was no, there wasn't a lot of data on strength training and longevity or health for a while. There is now. It's a ton now. Now the data is very clear.

It's like one of the best forms of exercise for longevity. Peter Atia said he puts that at number one. Now he came on the show and said, he used to not. It was like diet now. He says muscle gain is number one. Yeah, yeah. And then the data now is amazing. But, you know, if you go back to like early 2000s and late 90s when I was, you know, getting started, the studies, there were no studies on strength training and longevity.

It was strength training and athletic performance. And all the studies on exercise and longevity were running on a treadmill. So we didn't have any. All we knew was the extreme forms or results that strength training can produce. So we had bodybuilders, action heroes. and that was it, right? So the media kind of put that out. And, you know, if you're a woman, you're like, you watch, you know,

watch Predator, Commando, you know, Rambo. You're like, I don't want to look like that. That's how to look like. And gyms, gyms for a long time, they figured out how to make money by targeting the female consumer base. But by that point, strength training had been already so established as like, this is what bodybuilders do, that they thought, how are we going to attract women? Oh, I know.

You're going to lift pink dumbbells and you're going to do 5,000 reps. and that doesn't build muscle, it just tones muscle, which by the way, you guys know that muscle doesn't tone. It builds or shrinks. Tone is a made-up word in that context. Toning is basically building some muscle, so it feels much tighter. So that's what they did.

And they said, oh, you know, you're going to do classes. You're going to move. You're going to burn. This is what's going to give you the body you want because you don't want those big bulky muscles. You want those long lean muscles, which, by the way, the shape of your muscles, the shape of your muscle.

If it builds, it's not long and lean. You can't change the attachments. That's the way it's going to look. So that's what happened quite a bit. CrossFit came out on the scene and actually did quite a bit for female, for women, understanding the benefits of strength training. There are still a lot of myths that surround strength training. Like, for example, you need to do a lot of it in order to produce tremendous results.

The average person will get all the results they could ever want with a well-structured two-day-a-week, full-body routine. You want to be more advanced three days a week. three-day full-body strength training routine done properly, you'll build a lot of muscle and strength. I think for one second. Here he goes. He's going to use you to come from me. I'm going to use you for sure right now.

I can know, but you don't, don't put your opinion, ask him his opinion, so we can see the real answer. I will tell, I will say, as if I'm speaking. Don't say your opinion. You kind of need. Ask the question.

Okay, my question is, do you need to go five to seven times a week for a full hour? That's answering your, no. How often? How much is too much? No. Okay. Let me just say what I say.

I say sometimes, what I say is, you know you break down the muscle in the gym. Yeah. And in the rest period is when you're going to get the result you want. Let an answer. If you never rest, you're just continuing to break it down, break it down. And you need to rest. And I go, and sometimes it might be beneficial to take like a five-day rest depending on what you've done. That's just my perspective.

So I'll tell you, he's right. So I'll tell you. Sorry. I'll tell you. I'll tell you a study that just, it's a relatively recent study. They took college aged males, which most studies are college aged males.

Those are the people that volunteer for studies, by the way. They took two groups. One group they had them strength train for three weeks and then one week off. Three weeks and then one week off. So every fourth week was off. Okay. The other group worked out every week. No, they didn't take any week off.

That's me. Okay. It was a 16 week study. Okay. At the end of the study, they built the same muscle and strength. This is so annoying. The same muscle and strength. I don't understand this.

Okay, so here's a deal. Strength training. Here's how we have to view exercise if you really want to understand how exercise works. Exercise is a stimulus that sets forth adaptations. Or to say differently, exercise is a stress on the body. The body aims to adapt to that stress so that that same insult is no longer. stress next time. So if I do five pushups and they're really hard today, it's a stress on the body. My body identifies it as a stress and says, we need to get stronger so that next time

five pushups isn't going to cause any damage. So then I go do five pushups. It's easy. I do six pushups and then so on and so forth. If I use another example, this one might be easier for people to get. Your skin's ability to darken or tan when exposed to the sun is a form of adaptation. You go out of the sun, the UV rays are a stress on the skin. The skin attempts to darken to prevent any further damage or stress. Now, what happens if I stay out in the sun too long? Get a sunburn. And I don't get darker any faster.

I've just caused damage to my body. Strength training, running, I don't care what form of exercise you're doing. It's a form of stress on the body, and the body aims to adapt to that stress. Now, to break it down further, recovery and adaptation, although a lot of them happen at the same time are not the same thing. Recovery is healing. Adaptation is above and beyond healing. So if I rub my skin with a rough object and I wear it down a little bit, first my skin has to heal. Then it adds another layer of skin to try to build a callus.

Okay. So there's a range of what's a stimulus that's going to cause some adaptation, and then what's my upper limit of tolerance for what my body can heal from. And what tends to happen with people, especially exercise fanatics, is they don't do the optimal amount for adaptation. They go as much as they can get away with. So they end up reducing the ability to adapt, but rather they're just in this what's called breakdown recovery trap, or they break things down, recover, break down, recover.

You know you're in this when you don't see much progress in the gym. You're not getting stronger. I'm using the same weights. I feel the same. Nothing necessarily wrong with it, but you're on that line. When you are in that sweet spot, you see progress. Now, of course, you're not going to progress forever. That was the case, I'd be able to bench press 5,000 pounds by now.

So at some point, that kind of comes off and then everything changes. But for most people, that's what you've got to look at. What's the right dose? Now the next question people typically ask me is, how do I know what the right dose is? Depends. Depends on the individual, their ability to recover, their life, their stress, their sleep, and their diet, all contribute to what would be or at least dictate what would be the right amount of stress for that person. And I'll tell you through experience, it's almost always less than you think.

It's almost always less than what you think. Let's do a pretend case. Yeah. Say there's a girl that comes to you. She's 20 to 30 pounds overweight. She feels puffy and inflamed. And she wants to get the weight off and build muscle while getting it off. What is your prescription?

Now she's not exercising. She's totally deconditioned. She's doing Pilates here and there, kind of like I was. Okay, okay. So first thing I would do is we would do probably one or two days a week of strength training at the most. each workout would consist of maybe three. That's it. So one or two days of strength training.

Max. This is what my dad's doing and he's building muscle. So, okay, go ahead. I want him to finish this. Yeah, no, no. That would be max. We'd maybe do three or four exercises within each workout, three minute, four minute rest periods in between sets.

And the intensity would be moderate at most. Okay. And no cardio. No, I would not have her do cardio. I would look, depending on what her activity looks like, I would encourage more activity things. throughout the day, and this is a different conversation, but when trying, so activity has its own health benefits. So forget the calorie burn. That's a terrible way to look at activity. I want to burn

more calories. Not going to work. Your body will adapt. But activity is good for you anyway. The best way to approach activity is to insert it into your daily life and connect it to things that you're already kind of doing. So the way I used to communicate this, and this is general now. It depends on the person. But I would say something like after breakfast, lunch, and dinner, I'd like for you to go for a 10-minute walk. So that would give them the extra activity that would benefit their health. But they would see me one or two days a week. So that's all that they have to be in the gym, really, is one or two days a week.

For a long time. If you trained with me, you hired me. Let's say that was you, okay? And you came and hired me. Okay. And you were consistent. You never missed the workout with me. And you walked 10 minutes after breakfast, lunch, and dinner.

And then we started kind of looking at diet and nutrition and stuff like that. You would train with me twice a week for probably four years before I'd have you do another day. Wow. At least. Oh, here he goes. He's so happy. I'm happy because I think sometimes the delivery from me is like I think you do. I think a lot of it is for like the dopamine.

I feel good in my mind. I know that's why I like to do a five days a week. They're like I got they go they got to go do that. But to some degree it becomes as you mentioned counterproductive. And so I does. She'll see me like are you going to the gym today? And it's like I've already trained for the three days with the strength. I'm like, it's not right. I don't need to do it right now. I'll go do like a cold son or something.

Your theory, though, does remind me a little bit of cold plunging. It's like you can overdo the cold plunge. By the way, she overdoses that too. I really just like intense everything. So that's a different problem for a different. I just like intense like like I can't, I like it every day. I get routine about it. Like that's a problem for a different podcast. No, right. Like our friend Jesse came over to do the cold plunge and she's in there for like eight minutes. I'm like, you're not, you've got the benefit. You already crossed the barrier. You know what I mean? And same. And so I think.

That's interesting though. So you would just do two days a week. And is it an hour? It would be an hour. But we would do like I said about, I mean, there's so much I can do within that two days over the next four years. Okay. From progressively increasing the resistance to changing the tempo. The exercises are going to change.

I'm going to get you the point where you can do things like squats and deadlifts and overhead presses and rows. There's so much I can do in that two days a week over the next four years that you will get exceptional. especially if your diet is continuing to modify over that four-year period. I did that for years. I did that for a long time. What do you work out? So I work out five days a week, but I'll train a few. So there's two things that I want to communicate with this.

One is I'm a fitness fanatic, and my relationship to exercise is complicated. Okay, it's a bit complicated. Can't wait to hear about it. Why is it? Well, I communicate this quite a bit because I understand this. You can develop, and a lot of people in my space develop a dysfunctional relationship. with exercise and diet. So I'll make this argument, and I'll back it up. I'll support it all day long, but there are more eating disorders and body image issues in fitness than you'll find in almost

any other industry. Okay. So what you get with a lot of fitness fanatics, fitness influencers, are people who have some deep insecurities and use fitness as a way to cope through those insecurities. I'm one of those people. So my relationship with exercise is a bit complicated. I definitely work out more than I need to or should. In fact, I just talked about on my podcast how I took three days off last week because I'm coming face-to-face with it. And I'm like, you know, it was long story short. My wife's like, hey, can you work out in the garage on Wednesday instead of whatever? We had a little argument.

And I paused. I said, you know, I got this weird relationship with exercise. And I haven't taken days off and like forever. Let me take some time off. Took three days off, came back the next week stronger, which is, I mean, a very clear sign that I needed to take some time off. So my personal relationship with it is complicated and it veers into dysfunction sometimes, which is why I can communicate this to fitness fanatics. But fitness, like anything that has a profound effect on you,

100% can be used as a drug. You can abuse the hell out of it. And I've worked with a lot of people who have abused exercise and fitness. So you have to ask yourself, why am I really doing this? There's nothing wrong with being active every day. So if you want to go to the gym every day, because you love it. it, there's nothing wrong with that, but what you do in there matters quite a bit. So maybe you're training three days a week, but maybe two days a week you're in there doing mobility,

stretching, yoga, sauna, that kind of stuff. So there's nothing wrong with going a lot, but what you do in there makes a big difference. Why do you have a complicated relationship with alcohol looking back on your entire life? Like, was there something that happened really you mean exercise? What, did I say alcohol? Yeah, yeah. You know what? In my defense, we just came off a week bender. So that's where the word, that just said, if you're wondering where the word alcohol was, that's where that came from working out to know alcohol. Fuck. Yeah. So I started as a kid, I was 14 years old when I started working out and I was skinny and I felt inadequate, right? I felt like maybe my dad would like me more if I was more like he was. You know, I just,

I was insecure about how I looked and felt. And we had a weight set. And we had a weight set. and I fell right on, but I'm a very obsessive person, so I just totally dove in and just nerded out on the whole thing. But I liked that I could do something that could change the way that I looked. And so I just jumped in 100%. And I abused my body for a long time. How? How? How?

I mean, you know, I'd set an alarm to wake up at 3 a.m. so I could take a protein shake. You know, I'm a kid. This is a kid. I'd blend chicken breast and tuna fish so I could consume more cow. I took designer steroids and the, you know, when they were over the counter at one point, just overtrained, beat myself up. And it was, it was always how I looked, how much weight I could lift and I never felt strong enough, never felt big enough, you know, type of deal. Now, my saving grace was that I trained clients and I love people. I really, really care about people. And that, I think, saved me quite a bit because it's really hard to not

feel like a hypocrite when you're communicating health the right way to someone and you're not applying it to yourself. Yeah, but I think you had to go through all these things so you could get to this point to explain how digestible working out and eating right is. Do you know what I mean? That's the spiritual side of me. We'll say that. I think a lot of people in the fitness space lose people because they sometimes don't articulate

all the things you've articulated today, which there's such a greater reason to do these things outside. of like the material side of it. Yes. And somebody who, like there's a lot of talk about self acceptance these days. Right. Fine. But I think it's sometimes it's like,

hey, I'm okay with how I am and I'm okay with how I look. But there's less people saying, yeah, but how do you feel? And do you want more energy? And do you want to be able to be with your kids? Like all of that stuff.

And so the people let, you kind of lose. They twisted self acceptance. They really did. They twisted it and marketed it. So self acceptance. All right. You guys have kids.

Yes. Okay, so when you see your kid do something really impulsive and annoying, but developmentally appropriate, in other words, like I got a three-year-old. It's very appropriate for a three-year-old to throw a tantrum. Now, if you have a 13-year-old throwing that kind of a tantrum is a different problem. But if they're three, they're throwing a tantrum, it's annoying, it's frustrating. You love them. You love them.

We're going to work on this. We're going to change this. I'm going to try and help you co-regulate and figure this out because you can't keep doing this, but I love you and I accept you. That's self-acceptance. Self-acceptance is not lying to yourself. Self-acceptance is self-love. I don't mean the feeling of love.

The feeling of love comes and goes. I don't know how long you guys have been together, but I'm sure there have been moments. We don't have the feeling of love, but you acted out anyway. That's the love that I'm talking about. So self-acceptance is honesty. So I can look in the mirror,

or anybody can look in the mirror, and say, I haven't been taken care of myself. I have been treating myself terribly. I've been eating hedonistically. I've been bearing my feelings and my food. I haven't been moving. I've been sitting on the couch all day.

I've been isolating myself. And I can tell, I can see it, and I can feel it. I'm not a bad person, though. I'm not a bad person. This is tough. I think I'm going to make some changes. That's self-acceptance. Not what they're doing now,

which is the, what they've done is they've taken the pendulum, which was over here, which said, if you don't look perfect, you're not good. And then they moved it over here, which says, you're great and everything's awesome if you're obese and unhealthy. No, no. They're both completely distorted. You can be very honest with yourself, but also accept yourself because you're human.

None of us are perfect. Kind of like politics, isn't it? It has to be like black or white. It's like gray. There's grayness to it. It's the market. You know, we live in a market-based society, which is amazing because it provides us with so many different opportunities and products and services.

But markets sell us not necessarily what we need, but what we want. So, and what this does is it distorts our view of what's important, what's not important. For example, by the way, I own a fitness company, and I'm sponsored by supplement companies, but we say this all time. Supplements are almost worthless when it comes to the impacts that you can, or the things that you can do that will impact your fitness and your health and the way you look and feel, okay? They make up maybe one percent of the 100 percent, you know, pie chart of things you could do. Diet, lifestyle, sleep is everything else. But people spend, I mean, combined hundreds

of millions of dollars on supplements and supplements dominate the market because there's this distorted view that supplements do so much more than they do because why? Supplements make money. So when you read the articles and you scroll through, the information that you're seeing is telling you it's supplements. Very little things are telling you about really your relationship with yourself and your behaviors and, well, this exercise, not necessarily this branded workout, but this exercise. And this is what you should do with sleep. And it's the bigger picture type stuff. No, no, no. It's all the other stuff that we see.

And so we have this distorted view of what really moves the needle. And so everybody thinks it's supplements and, you know, weird diets and stuff like that. Superhuman activations. You know all about this because we just had Mimi on the podcast. These are absolutely incredible. They're groundbreaking, truly a new type of audio. They aren't meditations. They're more like energizing. So how I use these activations is I walk towns in a stroller every single morning to get our sunlight. So my favorite one is the one that we had on our podcast. Actually, it's all about being the best version of yourself. And you basically just listen to it. You You could listen to it while you're walking while you're driving.

I like to sometimes clean the kitchen at night and wind down even. It energizes me, but it more like motivates me. It makes me feel like the best version of myself. Everything is designed to give you clarity. So if you're someone who doesn't like to sit in meditation and you constantly are beating yourself up about it, then I would highly recommend checking out Mimi's activations on her app superhuman. This is kind of like a mix between a motivational podcast with great music,

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Expires soon. Summer is coming up. Many of you are probably getting ready to plan those summer travel bookings. There is no better partner, in my opinion, for your flying needs than Delta Delta Airlines. Delta is the only airlines that I will fly if I have the option. I do not even look at the other airlines at this point. I am proudly a Delta Diamond Medina member because I use them so much. I think they have the best lounges, the best app, the best service, and the best flight experiences of any domestic airline. And like I said, they just offer the most seamless experience and the best routes with the best service out there. So for those of you that have been thinking about booking summer travel, I highly recommend that you check out Delta Airlines.

Lorne and I travel all the time back and forth between Texas, L.A. and New York. And Delta is what we use every single time. And like I said, they offer the best service, best flight experience. It's really easy to sign up and become a Sky Miles member. And for members, you have fast-free Delta Sync Wi-Fi available for SkyMail members on every flight, more than a thousand hours of in-flight entertainment, premium food options and beverages like herbal teas. And like I said, I think they have the best airport lounges in the country. What I love about it is airport travel can be hard, it can be stressful. But Delta brings the comforts of home and an in-flight experience that's tailor-made for you. Also, with their meals, what we love about them is there's

more sustainable alternatives for in-flight dining like plant-based dishes, bamboo cutlery, and organic gluten-free nutrient-pack snacks. You may not be home, but Delta Airlines helps you feel a little bit more like it. So if you've been thinking about booking that travel, check out Delta Airlines. Delta Airlines believes you should feel at home, even if you're 30,000 feet above it. Learn more at delta.com. You may have heard me talk about my daily non-negotiables on past episodes, one of which is a morning walk with my son.

So after I wake up, I try to make the bed. I hydrate with an electrolyte water and I do my quick wellness and skincare routine. I make my kids breakfast. Then my son and I go outside for a walk. So he is in the stroller and I'm doing a walking meditation. We get in our morning light and movement in and we love it. It's like a habit stack if I've ever seen one. And during those morning walks, I'm wearing Nike, specifically at my indie bra and my Nike Motiva walking shoes. The bra is so supportive. In fact, it comes in different support levels so you can get like low, medium or high support depending on the size of your boobs or preference. Plus, the bra has adjustable straps and is so comfortable. Nike's Motiva walking shoes are

smooth. They're cushion. They're comfortable. They're great for like a daily walk. And what I like about them is they give you optimum support for every move every day. I have planar fasciitis and these are amazing for that. Both the Indy bra and the Nike Motivas are the move. The indie bra just sculpts your body in a perfect way. I feel like we've been talking a lot lately. about tailored, well-fitting clothes, and this is it when it comes to athletic wear. Another thing that I love is they're both so durable, so you're getting high-quality, flattering apparel

that you can wash and wear over and over again. You'll just keep reaching for these staples just like me. Shop now at Nike.com. Again, that's Nike.com. We're really good as humans to kind of discount the simple stuff. Yeah. We say, like, oh, is it really just as simple as a well-balanced fitness routine, good sleep, eating clean food.

You know, like, what's the secret sauce? What are you taking? I did a post the other day about a four-year progression. The first thing is like, is there TRT? Like, not yet. There probably will be 15 years, but not. But it's like nobody wants to believe that somebody can just be like doing something really boring almost for free for four years.

Well, now just people will just be like, OZMPIC. Yeah. Like, I think that you can tell the difference because you, building muscle, you can tell the difference because OZMPIC at times can take away your muscle. What is your energy on that? Oh, boy. I'll say, well, I'll start with this. Up until now, my opinion, my strong opinion is we are in the beginning of the most effective medical intervention for obesity that we've ever seen in our lives.

This is going to completely revolutionize and change the pharmaceutical industry. That's how powerful these peptides are. That being said, okay, it's not a panacea. So here's what they do. And I'm not going to get into the science, but let's talk about why people lose weight on them. You eat less. It crushes your appetite.

My co-host Adam, who at one point was a competitive, IFBB physique competitor as a professional, he is taking a trezepatide, one of the GLP1 agonists. So these class of peptides are called GLP1 agonists. So semi-glutide, tersepetide brand name like Ozempic or Wigovi. He's taking it because he wants to be able to communicate it.

And so he said, Here's what I'm going to do. I'm going to take it and I'm going to just do what I feel. I'm not going to use any of my bodybuilding mentality or skills because I could force feed myself. I know what I need to do. I'm just going to see what happens if I'm just like the average person. And he's strung together like five days of 500 calories. This is a 230 pound.

Man, he goes, it's crushed my appetite. So I could see, now it's not a stimulant like other medical interventions were. So it doesn't, you know, make you feel hyper or weird or whatever. He's just like, I just don't want to eat. For somebody who's really struggling with severe obesity, I could see this as being profoundly beneficial in combination with good coaching on changing behaviors so that this is something that sticks. Because once you go off, then your body probably will, your appetite will probably go back to

where it was before. So if you work with somebody with the GLP1 through modifying behaviors, I think it's almost like, and I apologize if this example isn't great for the experts who are listening right now, but it's almost like I'm too depressed to get off the couch. So an antidepressant just gives me the energy to get up and move. And now I can go do the things that then will make me feel better and then I can come off the antidepressant or I need this anxiety medication so I could do this thing that I know that I need to do and then get off of it eventually. So I feel like that's where we could probably use it. Massive potential for abuse. That's where I, that's the fear. Because you know

bikini competitors are going to use it. You know people who just, you know, who want to want to restrict food, but hate dealing with pesky appetite, are going to love going on this so they could just not eat. You know you're going to see a lot of people who aren't going to understand anything about strength, training, and protein intake who, because here's what happens when you just eat less. Your body's metabolic rate adapts to the lower calories, and the primary way it does is that it pairs muscle down.

So what you see on the studies with people who use GOP-1s who don't increase protein and lift weights, they just take them, is they have a significant percentage of the weight that comes off. muscle, which, by the way, that happens to anybody who just eats less. It's not the gLP ones. Anybody who just diets, doesn't lift weights, doesn't bump their protein intake, you'll lose 10 pounds and four of it will be muscle, for example. So what'll end up happening is what you might see is the person who needs to lose 15 pounds. So I'm not talking about 80 pound overweight or whatever. 15 pounds is going to lose it, also lose muscle,

slow their metabolism down, and maybe not necessarily improve their health. Because they've just reduced their muscle mass, maybe not improve their insulin sensitivity, but rather made it worse. Maybe their hormone profile went down for the worse. It's like I would see with clients who just restricted calories. So I think if we use them the right way, it's going to be amazing. The potential for abuse, though, is, I know what's going to happen. You're going to get a bunch of girls, you know, before summer and, you know, dudes about to

compete, you know, 12 weeks out. we're going to use this stuff so they could starve themselves. That is a very good explanation of it. I mean, I feel like you hit all the different points of it. If someone's listening and they want to change their life tomorrow, what are three things that you think they can do immediately? I love that question because there is no straight answer, but there is a way to get the answer for yourself.

So one of the best ways to develop a behavior is, to, well, to do it step by step. All right, what step do I start with? Ask yourself, what is one change I can make tomorrow that I feel strongly I can maintain for the rest of my life? That's the context. The reason why I say that is because oftentimes we make changes in a motivated state of mind, which motivation doesn't stick around.

Do you ever make a business goal or a fitness goal when you're hyper-motivated? And then afterwards, like, yeah, that's not going to happen. Every single January 1st. Yeah, right, right. So you have to ask yourself, you know, okay, what's one thing I can do today or tomorrow that I feel pretty confidently I will be able to maintain for the rest of my life? That's your first step. Okay. Okay. Then when that feels like a behavior and how do you know it's a behavior, something you just do. I just, I do it. I do it. I enjoy it. Whatever. Then you ask yourself that question again. There's no wrong answers. Now here's what ends up happening. The first step's always small. The space between the first step and the second step is, however long it is, maybe a couple months. When you take the third step, the space between the second and third step gets smaller

and the steps start to get bigger, and you start to get this snowball effect of behavior change as you start to develop the skill of doing so. So to give you guys some pretty extreme examples, like I had this client once who didn't drink water, right? She just drank Diet Coke. She had Diet Coke all day, donut, hot pocket, you know, like TV didn't. Like this was her life.

That didn't work out or anything. her first step, okay, was reading a page out of a nutrition book once a week. Now we had to go, I had to go back. I started with like, can you do 10 minutes of walking in the morning? Oh, I feel so tired in the morning. I don't know if I want to do that. Okay, can we do, oh, I don't know. Can I have you drink a glass of water once a day?

Water makes me nauseous. Okay, no problem. I went to step back, step back. Anyway, we got her drink to read a page of a nutrition book that I would recommend once a week. Well, anyway, three years later, she was exercising three days a week. She was walking every single morning. She was drinking mostly water, and she had lost a tremendous amount of body fat and just had great results.

It is a snowball effect. So the first three steps are going to be different from person and person. But I'll give a little bit more direction, so I'm not so vague. Sleep, diet, and exercise are the three main categories. A lot of people, if you focus on sleep first, the other two start to improve on their own. I didn't necessarily believe this before, but now I'm definitely converted. A lot of people just don't get really good quality sleep, probably due to the electronics and, you know, just our lifestyles.

So if you can really focus on getting good sleep, what tends to happen is you tend to have less cravings, more energy for activity. And so then the rest tends to get a little easier. And if you mouth tape on top of that and you nasal breathe, you'll get an even deeper sleep. I just started mouthtaping. I'm obsessed with it. Yeah. Okay. So have you had a weird dream where you feel like you can't talk and you have to rip it off?

Has that happened to you yet? No. I actually have a dream where I want to keep it on because Michael's talking to me too much. She has her dream is putting it on me. Yeah. No, it happened to me. It's that happened to me a couple times where you're like, you're kind of waking up. And then I was like, I'd rip it off real quick.

You get scared. I did twice. That's all. You know what? I would challenge you to try and I would love to know what you think. Sure. Try it working out. With mouth tape?

Yeah. Well, I've seen some people. The nasal breathing like does something when you're working out. That's like what Laird Hamilton does. You know how like tape his whole mouth. love for you to do like a I try it okay I'm gonna give you some skinny confidential mouth tape before I don't well okay so I'm gonna wear it mouth tape in the gym while I do this just try it once just I just want to know like I'll do some big right no one's around you're so um I'm gonna give you

about bright pink mouth tape just you're so like knowledgeable about the science and the working out I just would love to know if you tell me that there's something that you noticed a difference yeah like cardio or strength training yeah no I'd be willing to give it a shot absolutely I definitely improve my sleep, that's for sure. Like, unbelievable. Yeah, yeah, made a big deal. So silly, you would think it's such a silly thing, but it made a big difference. It works.

Tell us before you go about the Maps program and what you're working on right now. I know you got a lot going on. Awesome. So Maps is an acronym. It stands for muscular adaptation programming system. Basically, what these are, they're structured workout programs that you could enroll in, and then you have, you know, what your workout is. You know, what your exercises are, sets, reps, there's videos where,

we have people demonstrating proper form. So basically the workouts. Now, myself and my co-hosts, we were trainers for a long time. So these are programs designed by trainers who train people for over two decades. Each program has a different name on it because you can't have one workout for everybody. A great program to start with if you've never done strength training is Map Starter. Map Starter is a great program to start when you've never worked out. Or if, let's say, you're postpartum, you just got clearance.

Great program to start with. MAPS andabolic would be a program that you could go into if you have a little bit of strength training experience. You could do a squat without pain. You could deadlift without pain. You could press things overhead without pain. That's a good fundamental strength training program. It was one of the first one that was created. Great for overall sculpting, muscle building, metabolism boosting, the whole deal.

And then we have a lot of other programs. We have programs like MAPS power lift, which is a powerlifting. program. We have bodybuilding style workout programs. We have those for endurance and stamina programs for, you know, athletes. But the first two, MAPS starter and MAPS Antibolic would be the ones that I think would apply to most

people who are listening. I want to train with you. Are you in Austin a lot? No. San Jose. Yeah. You get used to some maps. I know, but I would say I think that would be so fun to train with him once to just try it. You've been working out for a while, right? Yeah. Well, I think you'd be impressive. I mean, she does dead lifts, power, like everything you lift the the list that you listed, you're like, you're like, rose, deadlift.

I do all the things you said, but I would love. You're doing the right stuff. But you know, it's cool. It's been cool for me to watch because I've watched her now start as like a complete novice to what she can do now. And it's weird to watch an adult do that. Like, you've probably seen a downtime, but or my wife do that. Like, oh, I looked over there and she's like slamming the deadlift.

I'm like, oh, shit. Like, I got to be careful. What's the ones that you do on your back? Barbell squat. Yeah. I was doing 100 pounds. Is that a lot? Yeah, no, that's exceptional.

He was impressed today. Yeah, no, that's really good. I would say how many days a week do? She does Romanian dead left? Well, that's where, that's what the problem is I do four to five days a week. And you're doing like what, a body part split? Yeah, he just mix it up. Like I'll do like my upper body.

I'll do like, like he mixes it up. So I'll send you maps and a ball and. Yeah. And I want to try it. It's three days a week. Okay. Full body and you'll try and see how you feel. But you could use like you said two days a week to do just something different.

Okay. Yeah. No, no, no. I will definitely try it. Yeah, yeah. I'll send it to you. Can we do a giveaway for something with it? Yeah, like what do you mean?

Like can our audience win the program? Yeah, how do we do it? Okay, so can we give away like a year? What can we give away to one person? I'll give away what's called our super bundle, which is four programs that you would follow one after another. Okay, all you guys have to do to win is follow. What's your Instagram handle? Follow Mind Pump Media.

Okay. Tell us your favorite takeaway from this episode on my latest post at Lorne Bostic. You are amazing. Where can they find your podcast? The podcast. So Mind Pump, you can find anywhere you can. you can listen to podcasts. We are on YouTube and we're also on all the podcast apps. That's the best place to find me. And then on Instagram, it's, it's mind pump media. It's a great show too. How long

you guys been doing it now? Nine years. Wow. Yeah. Yeah. Doing it longer than us. It's been a good time. Damn, that's a long time. Yeah. It's that consistency. Yeah. Yeah. Well, we took the exercise approach. Like we were not media guys. So we're like, let's just do this a lot. So we get better at it. Just like working out. It's like, we suck. People don't understand that with the podcast. They're like, what's the secret, Lauren? I'm like, it's all reps. 100% side tangent like running this business when people come in like okay I've never like the first question that's like how am I going to make money doing this right I'm like well you got to build an audience you got to create something that people listen to and care about and watch oh 100%

it's not going to happen in two days you know no we recorded we put the podcast up for a year before we ever asked for a single dollar and that's when we first started monetizing same it's funny though one thing I will say about lifting is lifting can be applied to every area of your life. It's all about putting the reps in and being patient and being disciplined and showing up every day. One of the best things that you'll ever get from strength training, proper strength training, is developing a relationship with physical pain. That's one of the best things you'll get from it. That's a great tip. Yeah. Thank you for coming on. Thanks out. Thanks for having me on.