 It makes a huge difference. And then people, okay, well, is the pump important? Yeah, the pump does contribute to, well, there's a couple of things. One, it contributes to the feel of the workout. So if you're trying to develop a muscle and feel it and squeeze it, it's easier to do that when you have a good pump in the muscle. So that's, there's one right there. And I think that's, that can't be overstated. And then there's a, there is a muscle building signal that comes from the pump itself. And this is a little bit debated, but I would think that I would say that most bodybuilders would agree that the pump itself does induce some muscle growth. Nonetheless, even if it didn't, the feel of it alone, the improvement in the quality of your workout and your ability to connect to the target muscle, that alone makes a pump worth it. Boom, we're back. All right, here's the giveaway for today. MAPS Antibiotic, the program that started it all. Here's how you can win. Leave a comment below in the first 24 hours that we dropped this episode and go to our new channel, Mind Pump Clips. Subscribe to that, turn on notifications. So do those things. If we like your comment, we will notify you when you have free access to MAPS Antibiotic. Again, the program that started it all. Also, we're running a sale all month long. The starter bundle, which includes MAPS Antibiotic, MAPS Prime, and the Intuitive Nutrition Guide is 50% off. And MAPS Split, that's our advanced bodybuilder style workout program, is 50% off. So they're both 50% off. If you're interested, go to MAPSFitnessProducts.com and then use the code MaySpecial for that discount. All right, here comes the show. The three most important components of getting a good pump. Here they are, ready? Water, salt, and carbs. Everything else, largely a waste of time. Those three things are the most important. Do you know when I pieced this together? Like, it was actually not that long ago. Same. I'm serious. It took me a lot of time. It wasn't that long ago. It was getting ready for, you know, when I was just starting to train to get ready to get, step into competing, right? And I was obviously tracking and manipulating. So I had never tracked that diligently before and really started to figure out like, holy crap, when I strategically drink a half a gallon of water, load 60 to 90 grams of carbohydrates before throw like, before, this was before I went to throw a little bit of salt in my water. So I went, boy, that huge, I mean, better than any supplement I've ever taken on the market. Not even close. Yeah. I know, same thing. I used to do, I would do the arganine, the citrulline, all the supplements for the better pump. That gets promoted so hard. And then I would sometimes get this crazy pump. Sometimes I wouldn't. And yeah, it's not that those things don't work. Those things work too. I mean, they have some value to them, but boy, it doesn't come close to me. No, it's like what you just said. Yeah, it's like 5% of the impact of just drinking. Be nice and hydrated. Oh yeah, and salt is a part of it. So make sure you have enough sodium, especially if you're an athlete or you train a lot and you sweat a lot, you need more sodium than, and you don't need a lot of processed food, right? You need more sodium than you think. Water and carbs, like do those things either, because I work out first thing in the morning. So if I do those the night before, and in the morning, I'll make sure I have like two big glasses of water, at least an hour and a half before my workout. And then I'll have LM&T during the workout, which has got enough sodium. It's like night and day. The pump is like night and day just from those things. And I could take out all the other pump inducing supplements and blood flow enhancers and all that, blah, blah, blah. Like if I don't have enough water, sodium and carbs in my system, it doesn't matter. And that doesn't cost you any extra money. That's what's better. No, it doesn't. It's simple. It makes a huge difference. And then people are like, okay, well, is the pump important? Yeah, the pump does contribute to, well, there's a couple of things. One, it contributes to the feel of the workout. So if you're trying to develop a muscle and feel it and squeeze it, it's easier to do that when you have a good pump in the muscle. So there's one right there. And I think that can't be overstated. And then there is a muscle building signal that comes from the pump itself. And this is a little bit debated, but I would say that most bodybuilders would agree that the pump itself does induce some muscle growth. Nonetheless, even if it didn't, the feel of it alone, the improvement in the quality of your workout and your ability to connect to the target muscle, that alone makes a pump worth it. It reminds me of that chocolate milk study a bit. Oh yeah. You know, it's like, you want the most perfect protein powder and the shake and everything. And then they literally did a study with chocolate milk and found like a very similar results. It was the same. Just drinking. Yeah, that was one of the first studies I shared when I turned Instagram on because I thought that was such a funny one. I thought that was so interesting. Yeah. Like all of these crazy formulas that we make and we sell for $40 a jug. It's like, has some chocolate milk? Have a glass of chocolate. Throw that into the brewery forum. You know, it wants your heads explode. Milk, throw in some Nestle quick and you're boom. Yeah, done. Your post-workout recovery is that. We just skip over like, yeah, the meat and potatoes of what you really need to focus on a lot of times because the supplement industry is a marketing machine. Oh, dude, speaking of like milk, like if you can tolerate dairy, you want to talk about one of the best bulking like foods out there, whole milk. It is so effective. Body by cheese, dude. It is so effective. Body by cheese. Just this. Hey, that's my next video series, dude. I'm not making fun of him because if we get a cheese sponsor at some point, I think cheese, you know, the cheese association in America. You know what? And I'm sure it's because you, we just got, we have some again. I should shout them out because they sent it over to us for free. Oh, the raw keeper. Yeah, the raw. I took a bunch home, dude. Yeah. I'm sure that's because of Justin, having it over there. So we obviously have some listeners over in that company. I don't know. What's the name of the company? Is it just raw? Is that the name of the company? I don't know. I don't know. Yeah, I want to give him a shout out. Yeah, yeah, we should give him some. Yeah, it's really good stuff. It just made me think of that. I'm pretty sure that it's, I'm sure it's Justin. I didn't send it to me. They're like, I can't have dairy. No, hey, raw milk, raw, like good raw whole milk tastes so much better than the pasteurized, homogenized. Oh yeah. They get all vitamins and nutrients, everything they strip out, you know, so. Well, what is it? What's the brand there? Raw farm. So what's raw farm? Okay, okay. Raw farm, okay. Yeah, did you know that you can't, did you know that you can't feed calf, so calfs, right, baby cows? You can't feed them pasteurized, homogenized milk. They actually fail to thrive. They have to have it in raw farm. You need all those digestive enzymes that they get rid of when you do that, right? And here's another fact. Raw milk doesn't go bad. Raw milk just turns into, what is it? Buttermilk. Buttermilk. Sours. Yes, but regular milk goes sour and bad. Not when I say regular, the pasteurized, homogenized stuff because they kill all the bacteria, including the good bacteria. So it just goes bad whereas real good raw milk from healthy cows, it doesn't go bad. It looks so different though if you're not used to seeing it. It has like this blue and like it's got a blue. Yeah, a blueish, yellow. Oh, you gotta shake the hell out of it too. And then when you like, so we used to use like other milk containers and then fill it up. Oh yeah, I forgot. You're like, you worked with cows. Yeah, yeah. So when you shake it up and it like, it's so thick it like sticks to the walls. Yeah. Yeah, and it's like. Used to drink it right out of the teat, right? No, you didn't. You just squirt the teat in your face? No, I just squirted in my coffee. Wow. Because I remember I used to milk about four o'clock in the morning. So I'd show up with my black coffee and then I'd just get straight from the teat in the first cow. You know, that was delicious. I love it. I love stories like that because you get so many spoiled ass kids now. You know, Adam at four a.m., did you ride your bike? Did you just for like a couple of miles? That's the bad story. Like I had a car most of the time to take me to work. It was, that was when my parents grounded me from my car. Yeah, that's not every day that I ride my bike. All right, whatever. You drove at four a.m. before school. Yeah. You gotta dress it up though. Like it was snowing. Yeah, yeah, yeah. It was like 20 miles away. I mean, what's crazy was the war zone. I didn't think it was actually crazy at all as a kid because, so my senior year, I had enough units to graduate early. So instead of trying to like graduate early, all I did was carve off a bunch of time. So I took my first period off and my last period off. So school started, yeah, so I could work more. So school started later for me and then school ended early, which worked perfect for the milking schedule because you milk it four and four. What were your grades in high school? Did you get good grades? Most of the time, I was on a roll. So I think I averaged though at the end, like if you took all four years under 3.0, but because I had some times where I fucked off for a little bit, but I was, because for basketball you had to, well, basketball you had to have over a 2.5, but my parents, the rule was play sports, I had to have a 3.0. Got it. I always carried a 3.0 if I was in sports, every once in a while I'd slack off, maybe get a couple of C's and stuff like that. And then I get in trouble or grounded and then I'd get them back up. What about you, Justin? Did you get good grades? Pretty similar, yeah, on a roll. And then it was my senior year. I think it was organic chemistry or chemistry. Yeah. And it was like I had my wisdom teeth removed and like I missed all these labs and the guy had never let me complete the lab and make them up. And I got a D in that class and I was like, I remember just raging. Did you say it was chemistry? Yeah, chemistry was my only D. Really? Yeah, chemistry. He loved girls too, which was very obvious. I hate that. You ever see those teachers that would do, but he was kind of dirty? Yeah. Oh man, terrible. I would put him on blast if he was still alive. Oh, he died? Yeah, he died. Did you kill him? Maybe, allegedly. You know what I remember, my biggest memory of chemistry class, which this court probably has to do with me getting a D then, right, is this was, you remember when they used to roll out the TVs that were strapped to the, you know, right? That's usually a good time. Right. Well, it was. And then I found a universal remote. Oh yeah. So I used to always look and change channels, feel like that, so I was on cops. All I remember from chemistry was, what was that thing called an auger block? They're like, do not eat this. It will kill you. What? An auger block. Is that what it's called? It's like this little gel looking thing that you would use in experiments. Maybe I'm making this up. Did I dream this up? Doug Lucas up. I don't know, but I never heard of that. I remember the teacher being like, never eat this. This will kill you. And I remember it being like, you probably should eat anything really. Maybe I should taste it. I'm gonna sprinkle this in that guy's water. I hate that guy. No, that was the one I told you guys. Like we had, Did I just make that? The experiment where you. I don't know. Exchange like electricity. Like everybody holds hands together, right? And then so of course, because me and my friends are crazy and stupid, like reduced it down to just me and my buddy, like holding this thing and then seeing how long we could go. We went long when I was done. It was like, it fried us. Like it was bad. I found it. Augur, yeah, A-G-A-R is a jelly-like substance consisting of polysaccharides obtained from the cell walls of some species of red algae primarily from, and I don't know how to say that word. I can't even remember that. I just remember, you know what I remember about it? That trying to eat it and your teacher saying no. No, he's like, don't put this in your mouth. I remember being like, that's a weird thing to like, we're seniors. We're not gonna put any of this in our mouth. What was your guys' favorite and least favorite class in high school? So I, it's funny because yesterday my son was like, telling me about these debates he's having in class. He goes to a great school, loves his teachers. He's super inspired sometimes. And I get jealous because I hate, I was so unmemorable. I hated school. Not because it was bad, but it was boring and unmemorable. No passion. It was dumb. And I got probably a 3.0 or something. And really that was just because I was sharp. So I could show up and pass the test if I needed to and I hadn't done homework the pre-read before. It wasn't like I tried. But my son really loves school and I'm so jealous. I had one teacher. I had Mr. Curry. He was psychology. And I liked him because he led us. You had psychology in high school? I did. It was an elective. And I liked it because we sat in class and debated. And I got inspired. It felt like, you know, like it was fun. And he would, he would pick these topics. And then you had to argue one side of it. And then you had to argue the other side of it, which really was fun for me. And I used to get up in the front of the class. I love psychology. I didn't get that till junior college. We didn't have psychology in our high school. What was your elective in high school? I did ceramics. I did... You were in the cuts, right? Well, you were also, when you were an athlete, you could take one of the periods as an elective. So I always had like a gym elective always. Yeah, that's a good question. I'm trying to remember all. I don't remember all my electives. My electives wasn't my favorite. The math was my favorite class. I liked math. My electives were always revolved around like art stuff. Like, so my favorite class forever was cartooning. That's a class? It was amazing, dude. Cartooning? Yes. Yeah. I drew a bunch of flip books and like a bunch of inappropriate art. Yeah, I know what you drew. The teacher loved. Yeah, yeah. The helicopter. Yeah. All that stuff, dude. That's my jam. Okay, so that was your favorite. Yeah. And then, I mean, I didn't like math because after algebra, and it got into like Algebra 2 and all that, I was like, I'm done. This is all theoretical nonsense. You know, so what was your least favorite? I hated math, but you know why? It's the hardest class to bullshit. So I used to bullshit all my classes. It's true. You know what? That's my exact reason why I liked it. I liked it because there was like 2 plus 2 was always 4. You can't just show up and be like, wow. Well, no. English and I just felt like it was so gray. No, this was literally my MO. I like English. My MO was whatever class I took, the teacher would typically give us the opportunity to do or the option, which no kid ever took. Nobody wants to do this. You could either take the test or you could go up to the front of the class and present your whatever to the whole class. Nobody wants to do that. I loved it because I could go to the front of the class and the teacher was always like, I get applause. In math, you can't do that. If you miss a bunch of classes in math, you're screwed. You either know how to do it or you know how to do it. Which is why I liked it. Doug, what about you? What was your least favorite? Least favorite was physics. I did not like physics. Even though it's got some practical applications, it was just hard. I liked physics. My favorite class was actually an essay class I took. So I was lucky. I took an advanced class. The teacher was actually a doctor. He was like a professor. Essentially, this guy was very, very strict, but he helped me a lot with my writing and he was brutal when it came to grading. But he demanded a lot out of us and so I really improved my writing a lot. So by the time I got to the university, I was actually... That's why you're the Grammar Nazi out of all of us. Oh yeah, you're the best with that. Interestingly, this guy had two different colored eyes. Dr. Gage was his name. He had two different colored eyes. Sounds like an X-Men. Yeah, he was. He was very interesting guy, but he taught me a lot. You know, speaking of school and stuff, I really... It's funny. I was on the way here, I was listening to a podcast. They were talking about the student loan bubble and the issue or whatever. Man, kids just don't understand debt. They don't understand value and they get into these loans because they've been sold this like... An education means you're going to be successful no matter what you learn and it's okay to take out all this debt and so these guys were debating about the student loan bubble and what we're going to do about it and now it's a ploy to get votes which is what they typically do right before some kind of election. But if you want to fix that system, all you got to do, and this will totally fix it, is make it a completely market-based loan system. That's it. Because then what happens is banks, they have to take the risk of the loan and what they'll do to the student is they'll say, oh, you want a loan? What are you going to study? Yeah. What are your grades? And then they'll say, okay, you want to learn... You can't take a $100,000 Harvard loan for art history. Oh, yeah, exactly. Oh, liberal arts? Well, we're going to give you a thousand bucks because that's about as much as you'll be able to pay us back. Oh, you want to do medicine? All right, a little bit more and you got good grades. And that's the problem is that these loans are all federally backed. So it's a bunch of free, easy money. Of course, school... I mean, imagine if they did this with cars. Imagine if car loans were guaranteed by the federal government. Nobody would be driving a Honda. Everybody would be driving BMWs and Mercedes because it'd be a bunch of free money. So you have all these kids now who have all these degrees that are worthless and if they're like, I can't pay back my loan. Well, yeah, you got a degree and something that's not valuable in the market. And especially today, you want to learn something that's not valuable. You don't need to get a loan for it. Go learn it. You can learn it on YouTube. And in their defense, you're at an age. I mean, what did you know at 17 years old, especially related to stuff like that? So there's no education around it for them. Listen, you're 18. First of all, most of them get at 18. 18 years old, you're old enough to go to war. You're old enough to go to a strip club and you're old enough to vote. So unless we change all those laws, you're old enough to take on the responsibility of a loan. Or you can't vote. You can't take a loan, then don't vote. You are, but then there's no teaching. And by the way, I'm not defending at all. I do not believe in bailing all them out. But I mean, in their defense, there was no communication around that. What you're explaining right now is like, there's none of that. It's just what is communicated to kids that are welcome. Any degree is worth it. Well, yeah, it's how important having a degree is and all the stats around how much more money you potentially make by having degree. So there's this massive push in that direction but not a lot of conversation around the things that you're saying right now. And so in their defense, I mean, I did a lot of stupid stuff as a teenage kid. When you're a teenage kid, taking a loan out to go get a four-year degree, you don't think it's potentially a stupid thing. You think that's probably making a smart decision. Like, I'm thinking about my future. And that's why the market, it needs to have no government interference because the market will figure that out. You're a kid, you're right. You might be like, well, I want money. Well, then the banks are going to say, sorry, I mean, what you want to learn is you're not going to be able to pay us back. So we can't give you this loan. If you learn something else and you show us your grades or whatever, then we can maybe do some kind of like salary sharing or whatever, the market will figure it out. But what we did is we guaranteed these loans and created this terrible, huge bubble. Which of course, because the banks are incentivized to do it because it's protected. So of course they're going to do it. Oh, it's great. This conversation helped my son because obviously he's a junior, gets good grades, wants to go to college. I sit down with them and I say, depending on what you want to learn and where you're going to go to school, we're going to figure out the market viability and whether or not debt will be worth it or not. Because you're an adult, you have to make these decisions. Dad's not going to sit here and pay for everything just because you want to have a college experience. We have to figure this out and say, because that is a valuable lesson. Otherwise you graduate and you're like, oh, I don't know how to figure this out. And you end up doing all kinds of crazy stuff with money and debt. So very important lesson to learn, I think. Yeah. I think there just hasn't been that conversation enough of this needs to go somewhere. It's not just you get to go to college to have the experience and all that. This is preparing you for the real world and are you thinking in that direction about your next steps from there, not just holding time. Was it the All In podcast? Did you finish that? Almost. Did you get to the part where he talks about what his prediction of what? No, that's towards the end, isn't it? Yeah. Okay, such a good episode. So I've had to break it up just because I've been so busy. But really, really good. Actually, I did want to tell you guys, remember how I told you guys I found The Last Rambo on Netflix? Yes. Yeah. Okay, dude. This is the brand new version because I know he had like first blood or last blood. This is last blood. Okay. It's The Last Blood. It's last. Okay. They went way too far. Like way too far. In what direction? What do you mean? Bro, it's like, oh, I turned it off. Oh, wait, so when you told us before, you hadn't finished it yet? No, I had only 30 minutes in. Oh. You were selling it that hard? Well, because it's... God, you're such a sucker. I'm a huge fan of Sylvester Slump. Such a sucker. This guy's 30 minutes in selling a show. I'm a huge fan of Sylvester Slump. What I was selling was that he was like, the way he looks at 70, whatever, years old, right? Don't backbattle now. Well, I mean, that's the truth. Hey, listen, you like some shitty-ass movies. I don't know. Don't even say it. You like some shit. We'll put this to a vote. Well, anyway, listen. They go too far. So here's a spoiler alert. If you're planning on watching it, which I don't recommend. His niece, who he ends up raising, so it's kind of like his daughter, she gets kidnapped by this Mexican cartel that gets girls. So this is where it starts to get... This is getting traffic. Bro, it goes so far. Wow. Okay. They kidnap her. Then they drug her. And in this, she's getting, like, raped and, like, the guy cuts her face. And I'm watching this and I'm like, Oh, Lord. I'm like, bro, this is going, this is going to hurt my heart. Super graphic. Bro, she gets killed. She eventually dies. And then Rambo goes apeshit and decapitates people. Wow. I'm like, oh, I can't get over the fact that she got killed. He's a part of those, right? Not just the acting portion, but he helps write them, right? Or he helps produce them. I think so. Yeah, so he has a lot. It just goes so far. Then he sets up these crazy booby traps to get the cartel to come after him. And the way he kills everybody is just so, so exclusive. So gruesome. Like, sticks through the brain. Like, just crazy. So awesome, actually. But it made me sad because she died, dude. And I was like, I have kids, dude. I couldn't watch that part. So I had to turn it off. Rambo couldn't save her, dude. That's not the way to end the series. Don't watch it. But first blood is great. First blood's good. That's a great movie. So how many total are there now? How many of them? I have no idea. At least four or five. Maybe more. Remember the one that jumped the shark where he was? I don't remember where he was. Afghanistan, maybe. Yes. I think it was Afghanistan where he shoots an arrow at a helicopter, blows it up. Oh, yeah. It's got a... Nothing that could be a gnom or some place. Yeah. See, that reminds me of the hot shots. Yeah. I get those mixed up all the time now because it's like... That actually happened in a Rambo. He shot a helicopter. He's like standing on the top of a cliff in one of those bad-ass helicopters. I think they're making fun of that. They're like a chicken. They're like shooting. It blows up the helicopter, dude. It's hilarious. Anyway, I'll take a fun turn here. Last night, I had dinner at... You guys ever go to those... What are they called? Tepanyaki? Is that what it's called in Japan? Where they cook food on the huge metal plate or whatever. Like a Benihana, right? There's one over here called Kyoto Palace. It's a lot of fun. We hadn't been there in a while and haven't taken Araleas ever there. He's at the age now. I don't know if Max is like this where going out to eat is just not worth it because after about five minutes, he doesn't want to sit still. You got to occupy him and say, why do we do this? We should just stay at home. Well, I'm like, maybe this will be different, right? And dude, he was so enthralled. He's watching the dude like flip the food and cut the whatever. And I'm like, this is where we're coming for dinner because we actually get to sit down for 40 minutes. It's entertainment for him. Yeah, dude. So it was a lot of fun watching. We were really lucky with that, actually, or at least so far. Knock on wood, right? Because everybody told me that like... You're like an angel child. Well, you know, I mean, we'll see because it's still early, right? But I like to think that we actually had a really cool moment yesterday. Katrina, she took him to school. He hasn't been because he was sick for like the last week, right? So anytime that he's taking a break from his routine, it's always a little... There's like a little bit of nervousness around us. It's like, oh, let's see. He's been out of his routine. Let's see if he's going to be okay. And she said she was so happy because he jumped out of the car and like went straight running into class. And I guess it's like a two-story place and one of the teachers from above saw him come out and she came out and then ran downstairs and Maximus and got down and he comes running up and gives her a big old hug. And she's like, oh, so sweet. She goes, oh, I love him. She goes, he's not even in my class, but I come down here whenever I see him or something like that because he's such a lover. I bet you felt so proud. Oh, yeah. She's like, he's such a lover and he plays so good and stuff like that. And I'm like, ah, it's cool. I want to believe, right? You don't want to have the terror kid that the teachers like. And you also want to believe that the little things that Katrina and I are trying to be mindful of are starting to pay off or that will manifest into your child, right? Like you never know, because you always hear those stories, right? Of parents that are like great parents and then they had this fucking terrible kid, right? That's just really like this. I know, it scares the shit out of me. Well, it does. It worries me because people say that like, oh, you could do all you want trying to do all these things and you never know what you're going to get, right? Or whatever. So of course that's always in the back of your mind, but yet you're doing all these little things, trying to put in routines and habits. And you know, we're very careful the way we communicate around him. We're like you guys, we're very, very touchy feeling. So he gets a lot of love, a lot of like, he's never heard Katrina and I yell. None of that stuff, right? So I want to believe that's going to turn this kid into this like very calm and chill and loving type of personality. It's going to have a huge impact for sure. Have you guys ever watched, if you ever want to get just scared, watch intervention. You ever watch intervention? Oh my God. I hate that show. Oh, it's so terrible. It's like they'll have, it's about somebody who's really struggling with addiction, like terrible, like either heroin or... Is depressing. Or alcohol is or something, right? And you can see these people are just, they're just terribly, either homeless or they're going to kill themselves. And then the family organizes an intervention to try to save their life. But part of the show is they go back and show family photos and videos of them when they were kids. Sweet little kids. And they're just these happy little kids. And it's always like one thing like... That's what breaks you. You're just like, oh God, how'd they turn into this? And it's always one thing like, oh, and then my dad died or my sibling died or mom and dad got divorced or something like that. Like one thing. And then they got on this path of, it scares the crap out of me. Like I watched that. And I'm like, oh my God. I couldn't, like what would I do if that was, you know, if that was my kid? Don't watch that. I mean, I think every parent probably thinks about this, right? At least if you're a parent that cares and you're trying and you're trying to like create this like, and by no means am I trying to put my son in a bubble or over protect him and things like that, but just give him a house full of love, be very conscious of the conversations and the way we are around each other and in front of him. Like, you know, so... Yeah, the studies that I've read, and I'm by no means an expert on this, but the studies I've read show that high love and discipline. So love and discipline, discipline meaning structure. When those two are present, you have the best outcomes. When you have a lot of love and not any discipline, you still get generally good outcomes, but it's not, it's a lot more rocky. When you have a lot of discipline with no love, you get some really bad outcomes. So these are the households with no love, but mom and dad are like, or dad is just super authoritarian. Yes, then you get really bad outcomes. Yeah, it's funny you say, you know, one of the structures or discipline was like, you know, when it's bedtime, it's bedtime, we don't mess around. And Katrina's like putting him down. She goes, you know, he's getting to this place where he's smart too, where he's starting to learn how to work mom and dad really well. And he knows that mom is just a sucker for the love and stuff like that. And he was getting up and down with her. Like, she's supposed to be putting him down. And, you know, that normally only takes 10 minutes at best. And sometimes she'll be in there for like 30 minutes or so, and she comes down afterwards. I'm like, hey, was it okay? What happened? She was like, little shit, man. He just kept getting up and down and like not listening to me. And I'm telling him it's max. It's bedtime. Max is bedtime. You know this. And then she goes finally, I like use my stern voice like Maximus. It's time for bed now. And he comes over and he walks over to her and kind of crawls over to him. And I'm like, mommy. And then hugs her. She's like, little shit. You know what I'm saying? It worked. Just as I start to get a little frustrated with him, stuff like that. He just melts her, you know? It worked. I told you guys when I figured that out as a kid, I was my mom. And she'd get really mad, you know? And she's got four kids. We're all crazy or whatever. And you know, this is old school time, mom. She had the wooden spoon, the whole deal. And I got, when I got old enough to like restrain her, I would hug her and she would get so mad. But then I kiss her. And after about 30 seconds, no matter how mad she was, she couldn't be mad anymore. So I would do this. And then she would tell me like later on, like don't do that anymore to me. Like, all right, mom. But I would always do it. She'd get mad. I'd hold her and she'd get so pissed off. And then she wouldn't be mad anymore. No matter what. Kids are smart, dude. Kids are really smart. All right. So cool study I read on collagen protein, which is kind of interesting. So we know that when your protein intake is really high, the protein sources don't matter as much, right? So if you're eating one gram of protein per pound of body weight, whether your protein is coming from plant or animal or what kind of animal, it doesn't make that big of a difference. But when your protein intake is lower than the ideal like high amount, then it actually starts to make a difference. And the reason why I'm communicating this is because of all the people I ever trained and worked with, you know, let me ask you guys, what percentage of the people you ever worked with actually ate the upper limit or the limit of protein? Less than 20%. Yes, real slow. So I'm talking to most people right now. So, because I know we always say high protein, then it doesn't matter so much, but most people aren't going to hit those targets. So then the protein sources start to matter. Collagen protein, I read in this study, I'm going to read to you guys kind of some of what they found in this particular study. So when they, so they did this with lifters and they gave them collagen protein as a supplement. And what they found in this is they saw a significant increase in fat free mass compared with the placebo group. So in other words, they had more lean body mass as a result, but the kind of lean body mass that they built was known as this integrative building material known as extracellular matrix material, ECM. So ECM coats skeletal muscle and it accounts for one to 10% of muscle mass. And at first they thought it was a separate structure that provides mechanical support for force transmission, but now they find that actually what it is, is that muscle cells attached to and connect with the ECM and it provides a permissive environment for the development of muscle. So in other words, increasing ECM improves the muscle, the general muscle building environment. And collagen protein does this specifically more than other kinds of protein. So it provides it the very specific type of nutrients for it to foster growth? Well, it's the glycine and proline and other amino acids that are high in collagen. Can I say something? That are not high in the other types, yes. That sounds like a bunch of bullshit. No, it's... It just... It sounds like such a leap. Like it sounds so crazy to me. Well, I mean, they found it in the study. They actually did muscle biopsies and saw that this is what it did. And I'm assuming they compared it then to whey and other sources of protein? Yes. And so it's a unique effect that you get from collagen, which is very interesting. So I know a lot of times we hear that collagen may be inferior to whey. It's different. They used to throw it away. It's different. I know. It used to be trash. I know. That's the funny part to me and that's why I have such a hard time jumping on the collagen bandwagon is because it's for a year, for decades, that part of it, they just throw away. Well, so I've experimented with it because dairy protein messes me up. I can have plant protein, but if my gut is off, even a lot of plant protein sometimes, bone broth protein never messes me up. It's the most easy digestible... Paleo Valley has this bone broth protein that has no flavor, no color, nothing. Literally, it's bone broth. Yeah, I use it every now and then. That and the organ complex quite a bit. Okay. Yeah, just because, you know, the nutrients, separate nutrients, I think there is something to, you know, different types of nutrient sources. Yeah. So, again, like it's probably, at this point, like it's hard to define, but like if you see a study, like that's interesting that it provides that unique material for your body to have that kind of tissue. Yeah, so I mean, I use it a lot because it's so easy to digest. And if I'm missing my protein targets and I'm already, except for me, I'd have to eat about 200 grams of protein. And let's say I miss it by like 60 grams, which often happens, 60 or 70 grams. 60 to 70 grams of protein powder can sometimes mess me up. But the bone broth protein doesn't. It's like water. Like I could drink 100 grams of that and it won't bother me. So oftentimes I'll use it. And I do notice interesting effects from it, but mainly I notice nails and skin. But this was an interesting study because I was doing more reading. I'm like, you know, I wonder if there's a unique benefit aside from the skin and nails and hair thing that we always hear. And it was this one. It's always beauty where they really like market and push. Essentially, it contributes to this, the ECM, which contributes to the environment to encourage muscle growth. So indirectly it's got this muscle, building signaling process, which is kind of interesting. The selling point for me or the only reason why you'd ever catch me even use it is because the point you made about... The digestibility. Well, that, and it's like tasteless. So it mixes really... If you're trying to add it to something and you don't want... Sometimes you're making something and you have a vanilla or a chocolate flavor, protein powder, whether it doesn't matter if it's vegan or it's whey, and you add it in and it just changes the taste, the texture of that, but it's so like... There's nothing in it. And it's so refined. It's even different the way. It's not as powdery and thick. It's not like chalky. Yeah, and so it mixes really well into some stuff to where you can't taste the flavor of it. So if I were to use it, it would be something for those reasons. Yeah, a little hack too. I'll take it and I'll put like 50, 60 grams and then I'll throw in some psyllium husk, like really finely ground powder. So it adds the fiber and it's like fiber and protein. And it's like the best... It's literally, aside from certain foods, it's the easiest digestible thing. Like for me, and I have like... You guys know this, I have issues with gut health sometimes. If I drink that, it's like miracle grow from my gut. It's easy. It's really easy. So it works really well. Nice. Anyway, more studies. Yeah. Read a study on flirting, which is kind of cool. Random, right? Cool. They were talking about flirting techniques that actually work and universal flirting techniques and they found there was one with men that was effective across the board and then there was one with women that was effective across the board. Oh really? You guys want to guess what they are? And they're connected somehow. Oh, interesting. So what do you think of flirting technique? If you're a guy and you want to flirt with a girl and you want to have a high chance of success that she's going to receive it positively, what do you do? Compliment. Smile or hair. Or what? Smile or hair. It's the compliments. It's easy. So that close, that was I think second or third. Okay. And once I say it, you guys are going to be like, duh, make them laugh. Oh yeah. So... Cause that's actually the number one attribute that women would say like... Sense of humor. Yeah, sense of humor, right? Yeah, and it's funny because if you're watching your girl talk to a guy and you know, she's smiling, you might be like, I don't know if I'm a little insecure. She starts laughing. She starts laughing. That's when I come here honey. We got to go over here real quick. You know what I'm saying? He's so funny. All right, let's go. We got to go home. Yeah, we got to go home. We can't have any competition here. He's not that funny. He's not that funny. Anyway, the most, you know, if you know... Someone makes her wife laugh? Yes. And she's like, that wasn't funny. Why are you laughing at that? You know, it's like a courtesy laugh. You know what I'm saying? Calm down with that a little bit. You give me a lot of false confidence. You know what I mean? I got to kind of coach her a little bit. So to that point, I actually think that's like one of the biggest dead giveaways though, like when a girl does like a guy, like so if it's a girlfriend, a minor or something like that, and I see the way she's like laughing at everything he says. And then the hand on the shoulder. She's so into it. I'm like, that wasn't even funny at all. She's like... You just hit the nail on the head. Yes, dude. That's the universal flirting technique from women that works, which is to laugh at the guy's jokes. Son of a bitch. How funny is that? Yeah. So the guy, make him laugh. That's like the best thing. It's so obvious now that you say it. And the girl is to laugh. But now you say it, like everyone has been in a situation where you experience that. Totally. And again, like, I mean, we're in our 40s. And I think when you're in your 20s, this guy, you don't know how to read signals as well. Yeah. Maybe instinctually a little bit, maybe really it's like obvious. Yeah. Yeah. Do my girls laughing at some dude thinks he's hilarious? I'm like, wait a minute. This reminds me. So we were at like a back to school night or whatever and going around and Everett was introducing us to his friends and we're meeting like parents and whatnot. And there's this one lady, like God bless her. Like she was trying, but like was like really socially awkward, I guess. But like somebody would say something and she would laugh like hysterically. I mean, Corey, we were like, like, it wasn't that funny. And she just like, we keep going. And like, I'm like trying to find, I saw Everett. I'm like, oh, I got to go, I got to go check out the classroom and I found a way to like escape. But it was just like one of those weird things where you're like, like, I don't know, there might be something wrong with you. You were saying or somebody else that was saying somebody else was saying, like there's a couple of us together and like somebody said something. You know, everybody there was just kind of like, yeah. Oh, that's, you know, you can go south. You know, one of the, yeah. What do you think? So, okay, you know, I'll always love to hear your opinion because you always love to tie everything back to evolution. Yeah. So what do you think is the, the evolutionary reasons for women being so attracted to sense of humor. So the theory, the prevailing theory around that is that a man who has a really, you know, quote unquote, good sense of humor and makes people laugh probably has a high status in the tribe. So if you have that kind of charisma where people like to laugh at what you're saying and listen to what you're saying, you probably have high status. Therefore you could provide more security and more safety and that kind of stuff. So I've read stuff on similar to that where women will probably roll in doubt. Women will perceive another man significantly more attractive if other women are with him or like him. That's true. Yeah. So if you're a taken dude or there's women that are like you. Because there's something about you. Why do all these women like you? There must be something about you. Automatically she may have looked at you and been like, oh, he's like a six. But then because you got these girls that are around, you're telling you like you're an eight now. You know they've done studies on that? Yeah. Yeah. No, I've read stuff. That reminds me of like, so we used to go, when I was single, we would take some of our girlfriends that were just completely platonic, but like we're good looking and you would go in with like two girls that were really good looking and then you'd like sort of disperse and then that was like so easy. That's Katrina and Everett's relationship. Oh yeah? So you know her best friend Everett? They work together. She's a wingman. Yeah. She was like, and that's why they became so tight was after like, I mean started in high school because they go all the way back to even like elementary school. But you know, he would take her all the time because she was the wingman. Well, when, so when my oldest, Yeah, your best wingman is a girl. When my oldest was, so he's 16 now. So when he was just a little guy, a year or two old, he's got two uncles that, you know, so my brother and my, you know, my brother-in-law they were, they're younger than me. So they were like in their early 20s, when he was born, I think early 20s, late teens, and they would, and they're good, great guys, great uncles or whatever, but they'd take him to the park and they'd come back and my brother would be like, or my brother-in-law, both of them will say this to be like, dude, taking a baby for a walk in the park. I've never had so many girls talk to me before. They're like, this is the best way to be girls. That are a puppy, right? Yeah. Yeah, exactly. Did that show up on that at all? No. Okay. That's like a total, like, dude, hell. Oh, you're a lock. You got a puppy and you tell jokes? Oh, my God. We know what you're doing. There's your guy walking by and your guy has a puppy and you're down at the beach. Yeah. Like, you're fishing. Oh, you need an instrument, play an instrument. Forget about that. That's right. Oh, my God. Looks like a saxophone. Oh, man. That's not the instrument. Don't forget a flute. That was so annoying and cause those guys would be out like trying to woo all the girls with their stupid Dave Matthews like songs and their guitars. I wanted to go full animal house and just taking smash over their head. Jesus Christ, bro. Wow. Just a slump down, tiny beard. I'm just saying, dude. Like, don't push them at them. Like, bro, like, it's so, like, corny and obnoxious. Yeah. Stop it. Because you know what they're doing. Yeah. But it's, again, it's just, it makes my skin crawl, dude. Yeah. It's like those guys that are like, you know, there's some people that really like this, but you've never seen those guys and it's like, I just really value and respect women. And I really, you know, I really think we should fight for, it's like, all right, dude. You couldn't pick up girls. The hardcore feminist, dude. Yeah, but you know, like, overdoing it. You know, like, yeah, okay, bro. Like, you found an angle because you couldn't find, the other angles didn't work because you're not alpha enough. So now you have to do this angle over here. Yeah. Like, come on. Guys watching know what I'm talking about. You know. Everyone's, you had that friend for sure. Yeah. So you guys remember that study I talked about where they did a bit, a huge survey on people who use cannabis to work out. And the reason why it was such a cool study was because none of the people believed it made them stronger or faster, which is true. Studies will show that, but they all thought it improved the psychological effect and the connection to the workout, right? Which I thought, that's fascinating. It actually kind of makes a lot of sense. Yeah. So you can get, and it's not cannabis, but Ned is our hemp oil, but it's really, you feel it when you take it. So this is why we work with them. I've tried other CBD, you take it. It's like, did I take anything? Ned, you actually feel, so I've actually done this where I take the Ned before a stretching slash mobility session because those sessions require, for me at least, more calm connection relaxation. It's not like when I lift where I have caffeine and I'm angry. I can't do that when I do mobility and stretching. So I tried it. I took it about an hour and 20 minutes before. I'm just gonna ask you how long is it? About an hour, hour and 20 minutes before. Oh, that long, huh? And I took a decent dose of the hemp oil. So he's a strong one and the best stretching mobility set, the best. Yeah, that 1500 one is potent. That's a good idea because the psychoactive version of that is like, I mean, I like it, but it wouldn't be something I'd want to repeat all the time. Something like that. If I know I'm having like a nice calm, like kind of restorative day, like to do a Ned drops would be a way better. Dude, it's so hard to get me to do an hour of mobility and stretching. It just is 15, 20 minutes and I'm like, It's hard to get you to sit in a meeting for five minutes. That's true. Drop some Ned. I've got to a point now where I actually, I'm like, you know what? I've recorded him sleeping in these meetings so much that I'm not going to do it anymore. It's a problem dude. I feel bad about it. You guys make fun of me all the time. But no, I did it. I took it and I got the, obviously, you know, you've got to take a Ned. You feel really chill and kind of relaxed and a little bit of euphoria. And then I would get into a stretch that normally is just, it's hard to tolerate. And I just, oh man, I'm just doing it. And then connecting to certain mobility positions like handcuffs or rotation or combat stretch, 90, 90, like I was able to really get into the right position and have the kind of the calm, you know, connection to it. What's the thing about cannabis in general? I just feel like you pay attention more to like the little details of everything. I think it slows down. Yeah, it just kind of slows down and you're just like, ooh, like you kind of fill your way through everything. Have anyone paid attention to that market right now? It's been a while since I looked at the business side of it. Like where? Yeah, there's a lot of controversy right now with the California market because obviously the promise was if we legalize it, we'll get rid of the black market, but that hasn't happened. And the critique which is justified and I agree with is that the taxes are so high that they make the black market a very viable market. So I think what we're dealing with now is they're looking at it going, do we lower the taxes on this? Because we haven't solved the black market issue because it's such a disparity between the two that there's a lot of these dispensaries putting the good stuff out the back because they make so much more and they don't have to pay these, like ridiculous taxes. I remember what the number was where they showed. It was insane how much taxes. Well, because you get hit multiple times. Yeah. So there's an additional tax beside your regular sales tax and state tax that you pay. There's like a third tax that you pay with marijuana. And I remember when we would get hit where it was like, when you total it all up, it was like, oh my God, there's no margins in this. And so, and then what ends up happening is a lot of these clubs they get savvy and they do these price wars where they drop it down. And I remember, I vividly remember sitting down like doing the math going like, this can't be possible. Like there's no way they're getting this for that price. Like I know these growers, I know what is costing them to get this. How can they sell at this rate? Well, they use it to get traffic into their place and then they're back dooring stuff because that's where they're making all their real money at. So they use that just to build their network. Right. I mean, in their defense, smart, smart business. You know what I'm saying? If you put business people in a market, their job, their goal is to figure out how to work within the rules of the market. Right. And what you have in that. Increased profit in that restraint. Yeah. So if you create the incentives are so strong, I mean, it's inevitable some people are going to do that. The black market exists because the market can't compete with it. But if the market outcompetes the black market, it doesn't exist. For example. And it doesn't even have to outcompet it. It just needs to rival it enough to where it doesn't make sense. That's what I mean. It just needs to rival it enough where it's like, am I really going to take the risk of selling this on the street for an extra buck? I'll give you an example. We're old enough to remember when people were getting music for free streaming it online. It was everybody was getting free music online. Then Apple came out with this service for 99 cents. You could get a song. So it was still wasn't free, but what you got was clean song. There was no viruses on it. Sounded good. And do people still get free music, but that market is shrunk considerably. And you've got this huge now market where they can actually make money. And then the next phase of that was like a Spotify who then offers a service for free that has commercials or for $7.99 or $9.99, whatever their service is. And then you have access to incredibly incredible people. They were forced to compete with that black market. And they did. They did this effectively. But if you tax something so high that the cost of the product now is double, which is actually what these taxes do. They double the price. The black market now is still viable. Right. Meanwhile, a big pharma is getting out of control, man. I have to talk about like the commercials we're being blasted with all the time now. And like just I was in the hotel room with my kids and we were just watching like a regular show. It wasn't even like on FX or something, you know, that's like, you know, adult driven kind of content. And, you know, first of all, we get like some pill for like people's sexual behaviors and increasing that or whatever. And I'm like trying to like mute it at least. But then one came up for a bent dick pill. What? Yeah. So yeah. And so they show like this carrot that's like bent and then they're like associating it and then we started dying. There's a pill for a bent dick. Yes. Yes. That's a genetic thing. Ziaflex or something. Yeah. I had it written down there because I was like, dude. Doug, look this out. They were talking about like being able to have a more firm erection or whatever and like not have this like crazy bent dick. I know you can break it. And there is something called pereparism. I don't know how to say it, but it's where you can damage and because there's a natural curve to a lot of people or whatever, but this must be treating when people like damage it. Yeah. I have no idea. But it was like, why? Why are we getting like an ad for this? Like, you know that like the US is like the only countries in the world that allows pharmaceutical companies to advertise. Is that true? One of the only. Oh, I didn't know that. We don't need any of this stuff to be advertised. You know what's a joke about it? First of all, it makes people more self-conscious. So it's like, do you have the following symptoms? Sadness, boredom, tiredness. Oh, yeah. That's me. Yeah. Watch out for the fiery diarrhea. Help reduce the bend. Wow. That's a new one for me. Pyrion's disease. Pyrion's disease. That's a thing. Yeah. That's what happened. A lot of guys with a naturally curved penis, which by the way, someone. Isn't that like an advantage? We're going to get self-conscious now. This whole time, Doug thought that was normal. Yeah. Don't judge my carrot. We call it banana syndrome. Doug hits it sideways. Doug's like, no shit. You can fix that, huh? Yeah. Fix your bent dick. Wow. And then you ever hear these commercials when they talk about the possible side effects included? And you're like, wait a minute. Did he say like bleeding ass? Like what the hell? That's one problem. We get 62 other problems. No thanks, dude. Yeah. But there is a real disease though that can cause some pretty excessive curvature. I didn't realize it was that big of a problem when they put commercial on TV though. Yeah, no. I didn't mean that. Or was it on the internet? That took me a little by surprise. Literally on TV, dude. It probably isn't that big of a problem. But there's enough people that have a little bit of a hook in their dick that think to now that they might have to get this now. So that's probably what's going on. Yeah. And from what I've read, a little bit of a curvature is a good thing. That's what I've heard. That's a rumor. That's what I've read. Get up for it. Hey, real quick, you got to check out one of our partners, LMNT. They make an electrolyte powder that has the right amount of sodium. So you actually need more sodium than you think, especially if you work out hard and you don't eat a lot of processed foods. It helps a lot with the pump, muscle contractions, athletic performance. I like to combine it with creatine to improve the absorption of creatine. Anyhow, you can actually get a free sample pack from LMNT. So you don't even have to buy any. You can try it out for free. Go to mindpumppartners.com, click on LMNT, pay for shipping and handling, and get a free sample pack of LMNT. All right. Here comes the rest of the show. First caller is Andrea from California. Andrea, how's it going? How can we help you? Hi. Thanks for having me on. I've been listening to you guys for over five years now, and same with Dr. Cabal. Yeah. So it was really cool seeing you guys connect and having him on the podcast and doing the heritage mineral analysis. So I recently got mine done kind of in the almost the same week. So it was really cool hearing him evaluate your guises. So mine showed that I have a high level of stress. So my calcium magnesium was off the chart tie. And it showed that I was in a more of a catabolic state. And they said the term I'm more in like the exhaustive stage. So adrenals and thyroid aren't the best right now. And so I was kind of wanting your guys' advice of workouts or things to do to support where I'm at while I'm trying to get more testing done. Are you still running five days a week? This week I stopped. Yeah, there's the first piece of advice. Yeah. So and it was really hard. So I ran this morning, but Monday, Tuesday, I didn't. So I'm trying to decrease, but I don't know. There's a lot of just a little bit of background to I was 200 pounds coming out of high school. And I lost 80 of it. And I've kept it off for 10 years. So there's a part of me that's afraid of gating it back. Okay. So walk walk. I mean, you don't have to like all of a sudden go from run. I don't know how long you run by the way before. It's not too much anymore. I mean, I'm running by the way every day. I don't know. I'm only doing it for five days a week. Okay. Yeah. What is your, so your fears you'll gain all the way back. What is your, what is your worry about not addressing your exhaustion stage of health? Um, I just don't feel dead. Um, I've been. Probably chronically under eating for a long time. And so. I know I'm going to have to increase calories. my hair has been brittle and I haven't had a cycle in years. Yeah. So I'm not trying to scare you Andrea, sorry. But the end result of the exhaustion stage is actually your fear of what's going to happen when you stop running. No. Okay. So if you don't want to gain the weight back, you got to take care of your health. Not hammering your health until your body breaks down is what's going to end up happening. It's already starting to break down by based off of what you're telling me. Right. So you got to address your health right now. That's that's number one. So I would stop running. You can walk maps and a ball two foundational workouts a week, not three would be ideal. I mean, the last phase. So should I run it again? Or yeah, I like maps and a ball mass performance would be fine too. I was okay. Performance would be good. Yeah, performance would work to do that one. Yeah, that would work fine too. If you don't have that one, we'll send it to you. But I wouldn't add any additional running at all. And I would slowly increase calories over time. Now are you working with Dr. Cabral's team at the moment? Yes. So I have done, I did the htma testing and I met with a health coach. And so after that call, I ordered the labs for hormone testing as well as candida because I have a lot of digestion issues too. And so I sent those in on Monday and it's going to be two to three weeks. Okay, I would I would work with his team on the nutrition aspect of it. They're they're going to be focused on your health and they're going to do a better job than my recommendations are going to be on this podcast because I don't have your tests. I'm not I'm not able to work with you in person like they are. Or should I say, more than just this phone call or this this podcast. So I would I would follow their advice with nutrition. And I'd follow their advice when it comes to how much exercise you can throw at your body. You know, off the top, I'd say definitely don't run maps performance could probably be good. I don't know if I'd have you do three foundational workouts though. Mass performance calls for three foundational workouts, I think two would be would be would be plenty the mobility sessions just as restorative meant for you to just, you know, stay busy. I know like part of it is idle hands and like just being like not knowing what to do, but to actually have activity that's restorative. There's a way to do that that's not super intensive and demanding that will actually help you recover faster. Yeah, one of the mistakes we tend sometimes make or I should say sometimes most of time is that we prioritize things above our health. And what ends up happening is over time our health suffers. And then whatever we prioritize above our health actually goes out the window too, right? So your fear is gaining the weight back. And so what you've done is you've compromised your health in order to maintain this weight loss. But your health is starting to rebel, right? It's starting to go in the opposite direction. And at some point, you'll lose your health, and you're going to get all that all that stuff that you feared coming back to the point where it's going to be far worse than it was before, because you're going to be in a really bad situation. So you have to you absolutely have to prioritize your health no matter what your goal is, even if you don't care about your health and you just want to keep the weight off. What's your sleep look like? Six to eight hours. Okay. Yeah. They're probably going to coach you to really focus on getting eight. That's what I'm going to assume. But since you're working with their team, they're really going to be able to help guide you in the right direction with that. They do a really good job. And then do you ever do anything like kind of restorative yoga, or do you ever do walks? Like, are you ever doing anything that's like real low mild intensity meditation, anything like that? First thing in the morning, I always am reading my Bible and walking at the same time. And so I'm already have that walking practice, but I kind of just started this new protocol and kind of figuring it all out this week. So I don't have anything in place like that yet. I mean, that's good. That's a good place to start. And then when you get into performance, you're going to see you're going to have these mobility days. I think those will be great for you. It'll keep you moving, but it's more restorative. How long are they usually? 20 minutes, you say? 20, 30 minutes. Nice. Okay. Yep. Yep. You're on the right track, Andrea. Do you have mass performance, by the way? Because we'll send that to you if you don't. I don't. All right. We'll shoot that over to you. And you're on the right track. And I totally understand your apprehensions. You're going to be changing directions. And for 10 years, you've kept that weight off. And the fear is, oh my God, it's going to come back because I'm changing things. But you are changing things in the right direction. And what's going to happen is you're going to be far better off than you are right now. You're not going to get worse. You're in great hands too. What? You're in great hands too. Oh yeah. Yeah, Dr. Caroll is one of the best. And I think I needed to hear that. I kind of knew that I needed to cut those things out and really focus on my health. But I don't know. Sometimes you just need to hear it. Yep. Absolutely. Well, thanks for coming in. Okay. Thank you guys. Well, how many people are out there that are so focused on the appearance aspect or the insecurity fear, right? This was me for a long time. How many people are in that position and they compromise their health and then it gets to the point where they're forced. They're forced to face the health issues because when that's not working anymore, it's actually going in completely the opposite direction. That's a hard pill to swallow. You can only red line for so long and then things start to break down. Yeah. And I'm glad we're leaving a lot of nutrition over because they're obviously taking care of that. For me personally, listening to that being in a catabox style is like, yeah, I've been cutting breakfast for so long. You just don't realize you get into these habits and routines of things that are working for you at the time. But don't realize, down the road, again, this isn't benefiting me anymore. My body's reacting accordingly. So it's good to do these tests to really highlight those. Yeah. It reminds me, it's like you're driving and then you get like one red light comes on the dash and you're like, sounds okay, I'll keep going. Another red light comes on the dash. Right. You know, you listen to lights like, yeah, pay attention. And then you're listening. You're like, I hear a little knocking. Let's just turn up the radio and then you keep going. You keep going. Wait for a couple more paychecks. Yeah. And eventually it's just, you got to trash your car, dude. You know, you could have spent a thousand bucks. Exactly. Our next caller is John from New Jersey. John, what's happening? How can we help you? Hi guys. How's it going? Good. I just want to say first of all, thank you for taking the time with me today. I really appreciate it. Been a listener since about 2018. So kind of surreal being on this, but yeah, so thank you. We got it right on. Yeah. So kind of my question was about two years ago when COVID all started, I went through a pretty aggressive cut and this was after kind of already seeing some small declines in the gym in general. But what happened was I kind of had a lot of trouble regaining my lean body mass after that. And as someone kind of who had always been going to the gym, pretty frustrating for me. Thankfully, actually kind of from listening to your podcast within the past couple months, I decided to kind of check out my hormones, where I found out that my testosterone was really low, like low 200s. I ended up getting on TRT to help solve that. This was, of course, kind of after going through all of the lifestyle steps, good sleep, nutrition and whatnot. So basically, since then, I kind of haven't seen what I was hoping for at least in terms of physique improvements. I know that to some extent, it's not a miracle thing. But still, I've been kind of slowly reverse dieting, training and not really seeing anything in the way of metabolism, body composition improvements. So the one thing that I'm kind of debating is if this could be a result of overtraining for me and kind of how I would go about fixing it. Just for reference, I do weight train about 45 minutes, like an hour, six days a week, get 10,000 steps. So just a little bit of background. Where's the calories at right now? What's your size? How big? How heavy are you? Give me some So yeah, right now I'm five, six, about 127. And that's actually a bit up in weight from before I started TRT. Like I said, I got to the point where I kind of leaned out way too much, kind of where even friends are like, hey, you don't look like the same kind of lifting I used to. And then calorie wise, I'm only sitting around like 2000 right now, where I feel like if I start to go over that, I start to notice my body putting on weight. Okay, John, what were your workouts like before TRT and what are they like after? It's pretty much been the same. I've always been mostly lifting, weight training, never been doing kind of cardio, junkie type of things. And yeah, kept them pretty much in the same kind of timeframe, leaning more towards like bodybuilding style, but kind of from you guys learning to try and mix it up in terms of sometimes strength and whatnot. What makes you feel like you're over training? Like, do you have any other signs? Are you just getting sore, tired? The reason I question it is not from like a soreness or fatigue thing. I think again, as someone that really enjoys the whole kind of process of getting in the gym, I've never felt like unmotivated. It just seems to be a lack of results. Okay, I would change your workout. Definitely follow a program. Yeah, we'll put you on MAPS anabolic. That one works really well for a lot of people. So I would change the programming and you're right with TRT. It's not a miracle. So I think a lot of times people think, I'll get my testosterone up to where it's supposed to be. And yes, you'll feel typically more energy, a little bit more drive, motivation. You will build a little bit of muscle. You will burn a little bit more body fat, but it isn't a miracle. So it's not going to fix things. I would, I would want, I would, I would, you know, I'm not a nutritionist, so it's not my, but I would, if it was me, I would bump my calories a little bit because you're on TRT. One of the perks of being on TRT is you, you have this loud muscle building signal now 24-7. So if you eat additional calories and you are following a good program like MAPS anabolic, more than likely those additional calories are going to get partitioned over to belly muscle. Part of why you may be stalling out is because you're just, you're, you're training six days a week and you're hitting it pretty intensely and you're not quite giving the body enough. And maybe you have this little fear that you're going to start to put on a bunch of body fat. And so every time you start to feed a little bit more, you back right back off, but maybe that's exactly what your body needs. So I would look into increasing my calories a little bit while also following anabolic and see what that does. I have a pretty good feeling if you do that, you should start to see some strength gains relatively quick. Okay. Now the one thing I would say is I think what's always kind of made me a little bit hesitant of hopping on one of your programs is just because I'm someone that, you know, it's not just the physical aspect of it, but I really enjoy the mental thing of, you know, getting in the gym, you know, those six days and touching the weights. And I have kind of tried to do some of those things. Go six days then. Go six days in. Go six days. The other three days, walk around, touch weights and walk on the treadmill. I mean, you can go to the gym. You can even do this. Just look, you could take the three foundational workouts and maps and a bollock, cut them in half. So you have, you know, six if you want, or you could do the way it's laid out, go to the gym, do your one of your trigger sessions, do some mobility work. Yeah. You know, so, so I mean, it's like, I get the mental aspect. I'm the same way. There's other things you could do though. You don't have to hit the body with bodybuilding workouts every single day, especially if it's not working for you. The more isn't better always. If you have an inclination that you might be over-trained at all. Have you ever tried to do the opposite? Have you ever tried to eliminate a few days out of the week and see what that did to your body? You got to kind of experiment a bit if, if, you know, you're not getting results, you got to change it up. And I'm okay with the argument of the mental aspect because I totally, I totally get that. And then still go to the gym. There's plenty of things you can do that isn't, you know, stressing the body to try and, you know, build more muscle by lifting more heavy weights. Like it sounds like, to me, you're over-training by the amount of volume you're potentially doing and that and not consuming enough calories. And by sending the right signal by probably reducing the amount of volume, like a MAPS anabolic type of a program, you're probably going to see your body start to respond. And if you need that consistency of, Hey, I've built this routine of every day between this time, this time, that's my hour in the gym. We'll still go, bro. Go, go walk, go stretch, go do the sauna, go swim, go, I mean, go do some other things. Body weight and rubber bands. I mean, yeah, it doesn't have to always be weights and intensity. Right. So there's, there's plenty of things you could still go do at the gym that aren't going to be as taxing as going and hammering the weights six days a week. And it's because it sounds to me like that's probably the part of the problem right now. Yeah. And, you know, again, because, you know, it is something I enjoy. I'm sure, you know, I know for a fact that there are days when, you know, I'll start to, you know, push a little more than I should. So I do like the idea of the, you know, foundational and kind of splitting it up just relates that, is there any way you would recommend splitting the sessions like do's and don'ts in terms of, yeah, you might want to keep, you know, you know, maybe do, okay, switch the arms portion to your day that wouldn't be foundational. Oh, yeah. I think you're overcomplicating in that. I would look at MAPS anabolic, the foundation day, I would pick half of the exercises I want to do on a day, pick the other half another day. Don't overcomplicate it. Yeah. You can go, you can do like, you know, legs, chest, back, and then do shoulders and arms the next day. That's fine. Yeah. Okay. Cool. Thank you. No problem. What's going on? Yeah, it's always frustrating because it's like, I want to get better results, but I don't want to give up. I don't want to change anything though, actually. Yeah. Because I like what I'm doing. That makes it really tough, right? It's tough. Yeah, it's a tough one, especially when you, yeah, like it's already an identity thing. Like I go to the gym this many times and, you know, to change that routine, no thanks. Well, I, so there's a part of me that gets the whole like, because I mean, I like one, but I do different stuff. Yeah, right. So I mean, I got to that place where, you know, I was consistently going seven days a week and I love that. I love that I had this, like I was eating breakfast at the same time every day. I was eating, I was working out the same time. I had the next meal at the same time. I mean, I was so routine and that was some of the greatest progress I'd ever seen in my physique, but I'm also smart enough to know that if I'm going to the gym seven days a week, those seven days, the intensity of training cannot look the same. There's just no way. I won't, I will not continue to progress. And he said it himself. He's like, you know, he'll have a tendency to want to push it because you start, you feel good, you know, a lot of times just, just because you feel good and okay, and you think you, and because you can do it, salary says, just because you can do it doesn't mean it's optimal for you. So I think that's where we make this mistake is like, well, I can do it. I'm going six days. I can lift away. So I'm able to do it feels good while I'm doing it. It's like, well, yeah, but it's not optimal for your body, especially if you are potentially underfeeding it too. So if he's underfeeding it and he's training with that high of volume, like you're totally and then I don't know what his programming looks like. I don't know his experience of what it looks like for him pairing exercises, his exercise selection, or or how about this? I wouldn't even ask him this. How long you've been doing that same fucking routine? Yeah, I've been doing that same six day routine, the same muscle splits and the same exercises you love to do for the last six months to a year. Well, that could be part of your reason why you're plateaued too. So yeah, follow, follow something else for a little while back off the volume, maybe increase the calories a tiny bit and see how your body responds. The other thing too is that people, I mean, I would like to see his workouts because a lot of people will will will optimize hormones exogenously, right? So have have a doctor give them testosterone and then they work out harder and then they add volume and doesn't work that way, right? And if you were over training before and you go on hormones, that doesn't mean all of a sudden you stop over training. You still probably need to back off and give yourself some time. He says he's only been on for four months. You know, it takes a good eight months to a year before you even really start to feel the full effect of your body recover. That's where the magic happens. So we'll always forget that. Next color is Mitchell from Ohio. What's up, Mitchell? How can we help you? Well, how's it going guys? What's up? All right. Awesome. So I just want to say thank you for everything you guys have done through content, all the funny content and then also the articles, just everything you guys have been great for the last. I mean, I've been listening to it for over five years. So yeah. Oh gee. Yeah. So one thing also I want to say congratulations to Sal on the new edition. Thank you. Expecting. So that's awesome. Good for you. Thank you. Big papa. And then that kind of brings me to my question. So my wife and I are currently expecting a baby girl in September as well. And so I'm just trying to figure out how my programming should go once the baby comes, especially with lack of sleep, still working, things like that. I'm definitely gonna want to keep lifting. Do I should I focus more on body parts that are lagging? Should I do more mobility, nutrition, especially with your guys' background with personal training and also being fathers? I'm just trying to just kind of curious what your guys' thought is. Is this first kid? First kid. Yeah. Congratulations, man. Thank you. Thank you. You're in for the most challenging, also most awesome time. Yeah, fatherhood's amazing, bro. Okay. So the beauty of exercise is that, and this is a lot of people understand this, but this is really what's great about it, is you can mold it and shape it to the context of your life because really what it is, it's an incredible tool to improve the quality of your life, regardless of the context of your life. So what does that mean? That means that when you're getting good sleep and you're not a lot of stress and your diet's really good, like you could go train hard, you could hit PRs, you could really push your body to the next level. It also means during periods of stress or lack of sleep or other priorities, you can use exercise as a way to de-stress, improve your health and kind of help you maintain yourself, help you stay on track. But the workouts look very different with those two situations. Okay. So how should you work out after you have a baby? Well, it really depends on what that looks like. I have cousins who had a baby and the baby just recently and their baby just goes right to sleep right away. They have no problems, eight hours a night, super easy. They feed easily and I'm like, wow, that's pretty crazy because that was super rare. That was not my experience. That's a good example to give him. Yeah. I mean, a better example is actually just to compare you and I. You and I are definitely on two different trains right now of training and we both have kids that are young. So I think that's your depends response is yes, it does depend. It also depends on your goals and how you said at the beginning, which I think is perfect, Sal, is that, you know, Sal uses I think training a little bit different than I use training like his it's a it's definitely his way of de-stressing of his way of staying balanced. Like you do not and we knew this before he had a kid, like you don't fuck with that time for him. Like we've structured work around him. We structure travel around his workout schedule. That is that is a very important time for him keeping the rest of his world balance. I'm a little less like that I'm not like that. I looked at it like, okay, I know I'm going to go into having this kid, it's going to probably dominate my life. So I'm going to try and get in the best shape I can heading into it. Because I understand that the amount of volume it takes for me to maintain what I have already built is much easier than for me to try and build. So I don't want to be in the process of trying to raise a kid for the first time and also thinking I'm going to be building, you know, and try to build a physique. So I'm going to bust my ass why my wife is pregnant, get myself in pretty damn good shape, build some good solid muscle mass for myself. That way I can give myself some flexibility when the kid comes. And that doesn't mean I said, Hey, I went from training five, six days a week, hitting it hard, and then she has the baby. And then also I just go to zero or nothing or really low was like, I still wanted to kind of try and maintain that. But then when I had a sleepless night, or I just wanted to be with Katrina and the baby all day long and do nothing, like, I gave myself, I gave myself that flexibility to be okay to do that. And I knew that muscle wasn't just going to fall off my body or I was going to lose all my gains that I did for the last 15 years. And all I needed to do is make sure I got in the got into my garage and lifted for an hour or two for the week. And I would stay in pretty good shape. So long as I didn't allow the lack of sleep and stuff to fuck with the cravings to fuck with the food that I started to eat because that's where as I think as a dad, you got to be careful is if your volume of training reduces like crazy, you get lack of sleep, which is inevitable is coming for you. And which also promotes these cravings. And then you go from the guy who was training five, six days a week, eating really good. And then now you're not training as consistently, you're not getting good sleep, you're allowing the sleep to kick up the cravings like crazy. And now you're making all these bad food choices. And so now you're losing a little bit of muscle and your pilot on fat, that's where this can kind of get out of control. So I think that if as long as you're mindful of what's going on with your consistency and your eating habits to your training ratio, it's not as crazy as I think some people make it out to be. You could train one or two days in the week and still maintain what you put on and what you built, leading into it. And by the way, Mitchell, I choose the workout at six a.m. so I can do it. And so that's just a priority for me. But it really depends on how it improves the quality and your workouts change. My workouts are harder when I get more sleep. They're not as hard when I don't get, they're less volume. That's the point. The point is, it's totally moldable. It's completely moldable and modifiable based off of how you feel and what's going on in your life. And you could literally be like, Oh my God, I'm so tired. I got no sleep. I'm supposed to work out today. I think I'll just stretch. Yeah. How about you? Just have that flexibility. But how about me? Yeah, how about you, TB? Yeah, dude, tiny beer. Because they used to be bits of music. I don't like TV. I'll go with tiny beer. But yeah, I mean, you guys kind of said everything I would have recommended because it really, it's just like get it in while you can man. And realize that like, you're gonna have to have flexibility. And there's gonna be a lot of just check yourself in terms of your stress bucket. And in terms of like, you know, not getting sleep, obviously, you're gonna have to adjust the intensity. And there's ways to do these workouts in a restorative manner. So I guess like figuring that out right now about how you're gonna approach that I think would help. But you know, relieve yourself of all that pressure of having to, you know, sort of progress or maintain really just like do it to feel better and go through that to build your body up. So you have that kind of stamina to carry yourself in an unzombie like state. That's another great point, Justin, because I found myself doing a lot of mobility. I've done more mobility in the last couple of years and I probably have mine my entire life. And so and part of that was giving myself that freedom of like, okay, I know I'm not being fed optimally, I know I'm not sleeping optimally, so I'm not going to go in there and hammer heavy, heavy squats and deadlifts right now. I'll do some mobility work because I can improve. There's areas I can improve on mobility. It's more restorative. It's not going to tax and stress my body the same. And I'm still moving. I'm still moving and I'm still progressing in a better direction of better overall movement and health. And so, yeah, just give yourself that flexibility. I like symmetry for, you know, I don't know, if I was to like recommend a program, that would be in one like, you know, during that start right now, right? Yeah, Mitchell, do you have a, do you have a home gym or do you have equipment at home that you can have access to? Yes, I actually just got a foldable squat rack for the wall, so. Well, there you go, dude. That's a win. Yeah, that's great because in you, you do. So, so I was just going to make a recommendation, but I want to see if you have a home gym. You could go do like 10 minute workouts throughout the day. Totally loved doing that. Yeah. So, you know, you're at home and you're like, oh, I got 10 minutes. I'm going to go do like two sets of, you know, bench press and then you come back inside and oh baby took an app. I think I'll do 20 minutes of shoulders and arms and you come back inside a little power-up. I did a lot of that with Max. When Max was from his first zero to one was like a lot of broken up workouts where I just got in there and got a few lifts. And again, it's okay. It's okay if you just did five sets of squats that day, you know what I'm saying? Like that's, remember, you don't have to do as much volume to maintain what you've built. So, I would do my best to build a solid foundation going into having the baby and then once the baby arrives and then have a little bit of flexibility. When's the due date? September 15th. All right. You got a little bit of time. We'll send you map symmetry. Yeah. Awesome. Appreciate it, guys. You got it, man. Congratulations. Yeah. Best of luck to you, man. You got it. Thank you. Bye-bye. Yeah. Someone used to call you tubby bitch. This is like way back in college. For real? Yeah. Well, it was funny. It was like an endearing thing, right? I was a little tubby and I was like, yeah, you're right. Well, when I said TB, I met tiny beard because I thought that was funny. Sorry. That just like took me back. I know you were looking at me all sideways like, tubby bitch, I'm calling you. I haven't heard that in a long time. Yeah. It was endearing. But when he said it, it's like he got like, he went back to nom for a second. Yeah. Yeah. No, you know, flashbacks. Yeah. It's, listen, I went through God. I was like a two year period, really challenging in my life. And I worked out, and boy, my workouts look different. It was not anything like they look now. It was like, I went into the gym and I'm like, I got to take this 45 minutes just to take care of myself. And it was like light and mobility and stretching and like five sets total of exercise. That's it. You can mold, you know, stopping completely. I mean, if you're really fried, that makes sense. But I always encourage people to do something because it's not to take care of, even if it means you take a break. Yes. Or just take a break for 30 minutes. Like give me 30 minutes. I got to take a break or, you know, 15 minutes here and there. Some of the most walking I ever did was when Max was a little too. Katrina and I put him in the stroller and we go for hour, two hour walks while he slept or played like so. Two birds, one scone. Yeah. You know, I just think that it's for Peter. I just think, obviously, I think becoming the dad is the most important part, right? Becoming a dad and being a supportive partner and father. Totally. So that to me, trumps my physique and my body like at the time. And if I put on a little cup, and that's the two is like also having your partner relief. Yeah, dude. If I put on two or three percent body fat over the course of three months, because I'm not training as much as like, I know you're, you're trying to take care of us right now, but you're starting to look really good. Take some time for yourself. Our next caller is Jordan from Montana. Jordan, what's happening? Hey man, how's it going? Good. Good. Just, I've been watching you guys for a couple months now at work. Outside? I work in a mine underground, so I don't have Wi-Fi or anything, so I just record it and listen to you guys there. Oh, cool. That's awesome. Yeah. So my question is, well, I used to have a very physically demanding job. And now that I've gone to the mine, I'm operating equipment. And so I'm not very physical in my job as much as I used to be. So I'm not burning a ton of calories or anything like that. And so I'm gaining weight, and now I'm getting, I'm almost 30. So I'm seeing some effects of aging, I guess. And so I'm just wondering what I can do to compensate for my job and aging and stuff like that. Do you guys remember, do you guys remember the first time this happened to you? Like when you switched careers or in Jordan? Oh, it started to get more sedentary. Yeah. I remember when we did the podcast. Oh, that was the first for you? Yeah. I mean, I was always, I've been training and walking around. What about when you did the bank? That was only for a short period of eight months. Yeah, I did some marketing job that sucked. Oh, see, I laughed right away. So I'm actually at 30, just like him, was when I, or 29. So at 29, I made the switch from being a trainer, a trainer who ran boot camps at six o'clock in the morning, worked 10, 12 hour days with clients, six days a week, to all of a sudden, this guy who was sitting at a marijuana clinic with no clients, no nothing like for at least the first six months when we're trying to build the business. So I went from that extreme to that extreme, like sitting on my ass all day long, and I was almost 30 years old. So I could totally relate to this. And this was if you've heard me potentially, I don't know, you just started listening. I went through a transformation process where at 30 years old, I was in the worst shape of my life because of this transition. Because what happened was I was still eating the exact same way I was eating when I was a personal trainer. And the difference in calorie burn was great. And it wasn't like I all of a sudden went to eat just eating horrible food, like I literally just ate the same as I ate as a personal trainer. But the amount of calorie burn was so dramatically different, that I just kept gaining weight and gaining weight. And where it fucked me, I don't know where you are in your fitness journey or what your goals were, but I was always the skinny guy who couldn't put on weight and couldn't put on muscle. So I actually got like, fucked a little bit because I was putting weight on it. I was like, Oh, yeah. So first time I'm over 200 pounds. And then I was like 205. And then literally, I didn't think I didn't think I actually didn't think I was really fat. I just thought I was getting bigger. And it was one day I'm late on his friends. I'm late on my side. And this is the story I've told before, I am like laying in bed and I go to scratch my side of my my belly now. And I felt a belly for the first time in my life. I thought, Oh, shit, I'm not buff. So I get it. And a lot of that is just you have to we got to change the diet. Don't try and out burn it or out work it through exercise. I think that's the mistake that a lot of people make. They're like, Oh, okay, I had this sedentary job. Now I'm going to pick up, you know, intense running and crazy intense training to try and out burn it. It's like you need it. You need to adjust your diet accordingly. Cut your calories and lift weights so you can still build muscle. So at least you could, you know, send that loud. You might actually build more muscle now. Yeah, being, you know, that's the positive side calories. So I would focus on building muscle. What are you, what are you mining? By the way, what are you guys mining over there? Bitcoin? I wish. No, it's precious metals. So they got like platinum and gold and other metals. Wow, that's crazy. I've never seen that before. That's got to be really crazy. Do we get like a good deal if we go through you? Oh yeah, yeah, for sure. I don't think we've ever sold a math program for raw materials. Once you get his email. Doug's a big precious metal guy. One gold coin. We'll give you a math program. No, you know, I would focus on lifting weights at least three days. Do you have any math programs, Jordan? I don't know. All right, let me send you maps and a balik. So follow maps and a balik. That's a great muscle building, strength building program. Cut your calories. Okay, definitely, especially on the days you don't work out. You got to cut your calories and eat less. And hit your protein intake. So that would be the main thing I'd focus on. So hit me for how many pounds you weigh, so I don't know how much you weigh, but hit that in grams of protein and focus mainly on that and trying to, and then cut back, restricting. Now here's what's interesting. Your body will actually adapt. Your body will actually start to, because it actually through the activity you did before, it actually started becoming more efficient. Now you're not doing as much activity. You could build more muscle and actually end up with a similar calorie burn to what you did before. It's just going to take some time. This is what happened to me. Exactly what you're explaining is what eventually happened to me was the positive side of being so sedentary was I could build muscle for the first time faster than I ever could, because it didn't require as such a high calorie intake to get, to do that, which because I was so active. And then the more muscle will help you. Exactly. And then eventually what happened, the muscle started piling on and then my metabolism started roaring again. And then before you knew it, I was back up and actually higher calories than I was as a young trainer and now with more muscle. I mean, also to just like, obviously activity now you got to be more intentional with it. That's something like going forward because you're not easily getting it. It's not like part of your, your job or your routine. So you have to be more thoughtful about how you get it in whenever you can. So even like, I used to bring a rubber band with me just in between, do some pull-aparts, do something to just get some, you know, muscle contraction just so I can keep a small signal going before my next workout. How deep underground do you guys go by the way? I'm fascinated. Well, so we take a train that goes three and a half miles into the side of a mountain. And so the, we're at the base of that is at 6,500 above sea level. And it goes all the way, it goes up from there. It goes up to like 9,000 foot above sea level. So it's like layers inside of a mountain. It's pretty weird. Now, is it like, what's, is it hotter inside? I would imagine it's got to be a different temperature. So it's, yeah, it's like, it's about 60, 65 degrees year around. So that's pretty nice. So you think like lift rocks while you're down there? No, not anymore. I suppose you could do that. Yeah, lift rocks. Well, we'll, we'll send you maps and I think that'll be a good program for you, Jordan. Follow that, cut your calories and then allow your metabolism to speed back up, speed back up. You will adapt. Your body will adapt. Doug, let's get some precious bottles. All right. Sounds good. Thanks, Jordan. Yeah, appreciate it. Thanks, guys. No problem. Yeah, it's, you know, I refer to the study on the Hodza tribe, which is their modern hunter-gatherers and they studied their metabolisms and they didn't burn that many more calories, like right on the same amount of calories, the average calc potato. Super efficient. Your body starts to adapt, but in that adapt, in that initial period, if you keep eating the same, you gain tons of body fat, but if he builds muscle, it'll, it'll, he is literally describing what the transition that I went through at the same age and you're describing exactly the process. What happened to me was once like, first I had to figure the diet thing out like, Oh, I can't eat like this anymore. I had to cut back on that, got back on training consistently then, but the positive side, what I noticed was like, Oh, this is cool. I'm actually building muscle faster than I've ever built muscle before. And then before you knew it, the metabolism started to catch up. And then I was actually now eating those high calories again, but I had, was able now to, I think I had 10, 15 more pounds of muscle on me. Yeah. And this is really why we're trying to, you know, promote building muscle as, as that insurance, right? To, to help with your metabolism in these like sedentary settings now that, that we have. Excellent. Look, if you like our information, you'll love MindPumpFree.com. We have tons and tons of free guides that can help you with almost any health or fitness goal. You can also find all of us on social media. So Justin is on Instagram at MindPump, Justin, you can find Adam on Instagram at MindPump, Adam, and you can find me on Twitter at MindPump South.