 Here are the three diets you should try, ketogenic diet, paleo diet, and the elimination diet. Those are three diets everybody should test at least once. Okay. I have, I would, I feel like paleo and keto or elimination are all too closely related to not throw something else that's different. Like for example, I think vegan should be in there. So here's, I would love to hear why, why you think vegan actually first. Well, I think that we're like a protein fasting kind of concept of that. Is that you're thinking for vegan? Well, I think, I think when people go vegan, I think they find that they have a lot of autoimmune reactions to other things. Like for example, red meat could be an issue for somebody that could be eating something like that's, that's not in the vegan diet that that popped up. I also think too that I think you should try it because I think there's this huge movement for everyone to do it and you should feel what it feels like to be on it. You should feel how difficult it is. I also think that it is easier to go low protein. We've talked about the benefits of like protein cycling. So occasionally running on a low protein diet and then coming back up. So I think there's, and again, it's so different. It's the opposite of like carnivore or keto. So I would throw it in there. There's, I mean, I think every, and it will loosely categorize these as diets that are somewhat established. You probably can make the case that each one may provide some value to people. By the way, the reason why I picked three, these three diets. Yeah, why those three? Each one of them uniquely present something different that someone can learn from. So obviously all of us are not big fans of it. Some beneficial sort of tool in terms of usage. Yeah, like none of us are fans of quote unquote diets. Now there are, you know, a minority of people, a small percentage of people that will do well or better in specific types of diets. But most people are quite individual and diets should be more individualized. Now the reason why I picked all three, ketogenic diet is specifically designed to have you run off of ketones. Now there are cases where people have brain fog, certain mental disorders that like, for example, depression, anxiety, bipolar in the data. Those people seem to do really well running off of ketones. In other words, they eat so low carbohydrates. It's just the cells of the body run differently off of ketones and they do off of glycogen. And there's some evidence that shows that things like depression, anxiety are worse because some people have maybe mitochondrial dysfunction. So ketogenic diet may present that. So you go keto and you're like, wow, I feel way more calm or I feel way better. And so that'll teach you a little bit about yourself. Paleo, I chose paleo as the other one because paleo is grain free. And a lot of people don't react really well to grains. So going paleo, it's not low carb. I mean, you can have fruit in it. But it'll present to people in the sense that they'll go, okay, you know, gluten and wheat and even certain starches don't feel good. I think I feel better eating this way. And then elimination is just very plain and straightforward. You would do a test to see what your food intolerances are. That's much more individualized. Remove those foods, see how you feel, and then that's much more of an individualized type of approach. I think universally I think that one should be explored. Yes. And mainly just because it's just in our current environment and what we're facing in terms of environmental toxins and in terms of intolerances to whatever. Like you just need to learn to understand your body and how it best operates. Totally. That's why I like to run like my clients on like as many of them as I can. That's what you always say. That's what made me think about this. Because I did this towards the end, but not a lot, but you said you did this a lot with the people you were with. I mean, adding to the vegan argument, like you, there's a lot of people that have issues with dairy. There's a lot of people that just don't eat enough servings of vegetables and fruit. And so I think going in that extreme direction, you start to highlight some of the things. The key to all of them in my opinion though is that, you know, as we're doing it as a coach and a trainer, I'm kind of, I'm getting feedback from the client. Totally. So helping them connect the dots to this is because we eliminated something or because we added something that you weren't doing before. Let's figure out what that is and let's not marry this quote unquote diet. Let's become aware of, oh wow, when we eliminate grains, look how well your body does. Now it doesn't mean that we have to follow this exact payload diet. Let's just avoid grains and then try a more balanced diet that you like. So that's the key. 100%. I'm not making the case that everybody should follow these diets because these are the best diets for you. Rather, each of them will possess some kind of a trait that will teach you about yourself. So the idea of doing this is not to find the best diet for yourself, but rather to follow it. And I would say you'd want to follow them for at least 60 to 90 days. Follow it and keep track of things you notice. Digestion, inflammation, athletic performance, mental performance, energy, and take notes and say, you know, because like, I'll use myself as an example. This, by the way, is not how everybody's gonna work because it's just me. And I've said this many times on the show, ketogenic diet for me is superior for mental performance. I just feel sharper, calmer, more stable, less ups and downs, less anxious, the whole deal, right? Just mentally, it's like the best mental performance diet. This is why when I go on to the podcast, I'll typically fast, which is a fast way to get into ketosis. Or if I'm really, you know, focused on it, I'll go ketogenic for five or six days before and then fast the day off. And I'm just better mental performance. In fact, I'm doing ketogenic now because we did the launch of our trainer course. I was going to do live presentation to thousands of people. I wanted to feel sharp. It was in the afternoon when I typically crash. So now I've been keto for two weeks and I just noticed like mentally, athletic performance wise, not the best for me. If I want the most strength in the gym, if I'm going to go hit a PR, I'm going to work out and I want to show off or I want to get a crazy pump or whatever. I need to have some starches. I need to have some rice or some potato, some fruit. That's my best physical performance type of workout. And then for gut health for me, it's going to be more of an elimination diet, you know, type of deal. But, you know, everybody's different. You mentioned vegan. Usually meat is not an intolerance. However, I'll never forget, I had a client using anesthesiologist, one of the smartest people I've ever worked with. One of those Lone Star ticks. So I didn't know that back then that that could even be a thing. So I remember training and he was really smart, really, really smart guy. So I loved working with him and he was super open. He would ask me questions. He had an incredible understanding of human body. So it was this great dynamic. And he kept, you know, he was telling me like, oh, you know, I don't know if I like meat. I don't know if it works for me. And back then I was like, no, dude, you got to eat meat, protein. Everybody I work with does better. He went on one of those doctors without borders like volunteer work. So he would go and he would provide anesthesia for eye surgeries and he would volunteer his services. And the village that he lived in was vegan for their religion. So he didn't eat meat at all. He was pure vegan. He came back and he was like, he's like, dude, I feel amazing. He's like, I feel so good. I, you know, my digestion is better, less inflammation. I had to meet meat again. Symptoms came back. He went off meat. He felt better. And that was the first time I was like, yeah, you know, what am I doing here? Of course, because people are so individual. He says he feels better. I got to believe him, you know, and that'll happen sometimes with certain things. Yeah. I mean, there's, there's going to be those sort of anomalies and, you know, people that, that react differently to different things like that. But I just think it's a smart practice in general. I think the majority of people don't realize that their everyday experience is very much in a high inflammation state. Yeah. Uh, inflammation is a necessary process in order to build muscle into, you know, function, you know, in terms of, uh, you know, improving repair and repair. But at the same time to managing that and getting inundated with like just low level stress constantly. You know, this is probably why a lot of people, when they go and they shift into some of these diets, they feel this like immediate sort of, uh, counter, uh, lowering of, of inflammation. This is also why I would add in that category, even though I don't think any of us would approve it as a quote unquote diet, but fasting. Yes. I always would teach a 24 to 72 hour fast because I think it's important for people to just disconnect and see, oh, wow, how much of this is you are truly hungry? How much of this is really cravings? And to your point, like, look what happens as soon as we cut all this food out, all this inflammation comes down. Yeah. You know what else too, Adam, is that, uh, humans evolved probably, well, we definitely ate seasonally. You know, so I know that there was a general like category of foods that we probably ate all the time, but it wasn't like that all the time. In other words, winter, we probably ate more of these types of things. Yeah. Spring, we ate more of these fall, more of this summer, more of this because we didn't, you know, for most of human history, we didn't have agriculture. We didn't raise, uh, you know, domesticated animals. So it's probably provides nutrients when like for what exactly you need. It's already there. Isn't that weird? Yeah. I know. The other thing that would be interesting too, I wonder what percentage of people that report how great they feel on this diet is truly due just to a, because it's restrictive, it puts them in a massive calorie deficit. Oh, great point. Like they've never been, haven't been in deficit years. Right. Like you're just kind of eating whatever and then all of a sudden your friend, oh, you got to try this payday diet. Oh, you got to try this vegan diet. Oh, and then they do it. And they're like, whoa. Yeah. But really all they did was they, they took their, you know, 500 to 1,000 calorie surplus that they're consistently in. And now for four days in a row, they've been in a 400 calorie deficit. Such a great point. In fact, there was a guy that did a post that's going viral right now where he did a comparison diet. One with quote unquote, healthy carbs. The other one with quote unquote, unhealthy carbs like cookies and sugar and candy. And are they in a deficit? Both of them in a deficit. Yeah. Both of them resulted in better blood markers, lowered A1C and all these other things. So that being said, what you're saying, Adam, you can negate a lot of the negatives. Just by being low calorie. Just by being in a calorie deficit. Yeah. Now the counter argument to that, which I'll always say is, yes, your blood markers will look different. Behavior. And your cravings with those kinds of foods. Wasn't there a recent article that came out about like Oreos and cholesterol? That's what you're talking about. Yeah. Okay. All right. I mean, that's always the point there. I mean, I love, so our friends, Jordan Syat and Lane Norton are notorious for making that case, right? Argument, just your low calorie is why you feel good. But I think that the missing piece to that, and this is just because we've been doing this for so long, the experience of seeing what happens, like of just putting someone on a low calorie diet isn't quite enough because a lot of these hyper palatable foods make you want more. And anybody who's ever sat in front of a bag of chips or snacked on a box of candy, like it's so hard to just eat one. Now there's granted, there are people, my wife is that way. Like she's an example of somebody who, if I was coaching her to get ready for a show and I had to keep her in these calories, I could find a way to program, you know, a piece of chocolate in there. And she would be fine because she can do that. She could have a piece and resist it. I'm not that way. If it's in my house and I break the seal, it's on. In fact, I have this even worse. I was talking to my mom's husband this weekend and we were talking about eating habits and stuff like that. And they had lost a bunch of weight because he was pre-diabetic and stuff. And we're talking about our behaviors around food. And he has something very similar to me, this ridiculous logic that we muster up in our head that, oh, if I open it up, I'll just crush it and get it done. So I won't pick at it and eat it and be eating this bad food. It's like so, like, I know it's not a good idea tonight. But yeah, you tell yourself that, like, oh, I'm just going to get it. And then that's it. I'm not going to have any more. Yeah. Versus like, oh, just go have a little bite and be done with it. Like you justify this behavior of like, oh, I'm just going to just get it out. Yeah. So what I'll give is like, well, sit in front of the TV with a big bag full of boiled, plain potatoes versus a big bag of potato chips. See which one you end up eating more while watching TV. Both have both potatoes. In fact, the potato chips are higher in calorie, but you'll crush the potato chips because they're designed to make you over. So how much of it do you think in terms of it being behavioral and associated associations versus like an actual chemical, like craving? You can't separate them. I like the question. I think it's strong. Of course not. I definitely think that it's the way it's designed is way more powerful than like associate. Because also you build bacteria that then like reinforces like cravings. Yes. Here's why I say you can't separate them. Your associations affect your neuro your neuro development and how your brain responds to things. So that's the physiological response. So you can't separate them. I mean, if it was all neurochemical right then not then obesity would actually be quite solvable with totally. Yeah. That's why it's complicated. It's interesting to me to think like, you know, chicken egg kind of thing. It's super. This is why like now there's a lot of products that are there was a gum. I think I saw a liquid or a pill one time that are kind of floating around and to change the flavor. Yes. And I wonder, I mean, I wonder if we get here with science where you could imagine if you could program. You know all your vices, right? I know my ice cream, you know, peanut butter, these like I have like seven things that I know if I over these certain candies, right? And imagine you could program a pill that whenever you have those it gives you this awful response. It just makes you nauseous or it doesn't taste good. You'll find something else. I mean, you probably would. But I wonder how effective that would be at the initially getting somebody to stop eating those things. Plus that kind of sucks because it's like, you know, wouldn't you rather get in a place where you can enjoy those, but you have force. Well, that is ideal. Right? Like you have like restrictions on your behavior. I mean, that's what we do. I mean, I don't. I'm not ever. I'm not. I love. Yeah. Like ice cream. Like you want to throw up. Look at gastric bypass. There's people who get gastric bypass who are physically limited from overeating and will still gain the weight back because they'll stretch out that little pouch. I worked with. Well, there's a way. Oh, it's hard. It's hard. You got to work on the psychology of it. Today's giveaway is maps aesthetic here. So you can enter to win. Leave a comment below this video in the first 24 hours that we drop it. Subscribe to this channel and turn on notifications. If you win, we'll let you know in the comment section. Also, our new trainer course is live right now. This is for trainers and coaches. We teach you how to build your business. 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All of those are available if you click on the link at the top of the description below. All right. Back to the show. Speaking of psychology, I got to tell you guys a hilarious story. You guys will think it's funny, but I didn't think it was funny at all. So this is the last year of the father-daughter dance that I'm going to have with my daughter. That's scheduled by the school. Now I'm going to do it every year because it's tradition. Okay. But she goes to a like a elementary school, middle school. So now she's in eighth grade. She'll be leaving next year to go to college. But ever since she was ever since she was, yeah, she'll be going to high school next year. I don't used to leave college. Sorry. Sorry. Sorry. So ever since she was in kindergarten, every year, we do a father-daughter dance and you guys know how big of a deal this is for me. I try to show her the perfect date because my strategy is to make it impossible for a douchebag to date her later on. Like, you know, I show up, open doors for her. I bring her a gift. I do the whole thing, right? So this is the last year and I'm going all out. I got a limo. I'm doing the whole thing. We're putting all the friends and dads in there. We're going to have a great time. And every year there's a theme. I remember it's an elementary school junior high. So typically the theme is more catered to the elementary school kids, okay? So the theme is Barbie. So it's pink. It's Barbie. The whole deal. So we're all going to wear pink and do the whole thing and have a blast, right? So I'm organizing this with my ex-wife and my wife on what I'm going to do. I showed them the limo. I was trying to find a pink one. Couldn't find one. That's fine. Regular limo. And I'm like, you know what? What would be cool is if I put like gifts in there for all the girls. And so my ex-wife's like, what do you mean? I'm like, well, you know, what if we had like a bag and then we put a Barbie in there and then it said like, you know, last father-daughter dance or class of whatever was in there. And my ex-wife's like, she's not a little girl anymore. They don't want Barbies. She's like, and then they all, both of them, my wife and my ex-wife start laughing at me. And my ex-wife's like, she literally is asking me to go to Coachella with me. And my heart came out of my body. I don't want to recognize that. No, dude. She's 14. She's about to turn 15. Right. I'm thinking of giving them Barbies. Bro. And then I remembered how I was when I was 15. And now that's my daughter. Oh, no. Yeah. She's massive. Like, even now, talking about my hands are sweating. I'm like, no, I don't want to. I don't want to know, dude. I mean, this literally is like the big transition year for like her growing, growing up. She's like, she's like putting together a playlist of music so they can listen to the limo. And it's all like, Does she turn 15? Is she about to turn 15? She'll turn 15 this year. And it's all like, the music's like explicit. Ganks, the rap, you know what I mean? I'm like, you listen to it all. The fact that you referred to the music is explicit. It's funny. Dude. Listen to that explicit music. It's crazy. See, Doug knows his daughter's already, she's already going to turn 18. So he's already been in the state. Yeah. It's terrifying. Absolutely. Absolutely. Yeah, it's so scary. I think the most terrifying thing is knowing what men are like. That's probably the hardest part because both of you have really good girls. Yes. You both have really good girls. I mean, so imagine, I mean, there's dads out there right now that have the kind of rebellious girl at this age. And maybe she has some, both have a little bit rebellious tenses, but they're not truly rebellious. Like I remember my sister was rebellious, you know what I'm saying? And she was like, she, when she hit about that age, you went all black, black eyeliner, smoking cigarettes, hanging out with skaters. Like, I mean, my sister went super got. Yeah. She just went hard rebellious. You know, she was like this sweet little innocent girl. And then now she's hanging out with these dudes and dressing. I mean, so you could have that on your hands and imagine how that is as a dad. Well, I literally have it inside me. Not that I would do this, but it's there. Maybe I would. If that happened to my girl, I'd be the crazy dad that would show up and just, just assault every dude hanging out with her. So they'll never want to hang out with her. Not a good idea. Not a good idea. You know, you wouldn't do that worse. You wouldn't do that. Oh, I don't know. I'd lose my hand cover to me. I mean, the funny part is my sister really wasn't a bad girl either. It's just they get to that kind of age where they want to find their independence. Yeah. Yeah. I mean, it's a little bit limits a little bit. I mean, so I think both she's got funny cause she's got like a like the side of me that's like, I was dropping her off at school. I remember what happened exactly with something like the teacher gave her like this crazy assignments and she was like stressing out over this test or whatever. And there's a side of her that I've now identified and I didn't identify it earlier because shame on me, she's a girl. So I thought, oh, she's going to be a certain way. No, no, no, she's got that side of me. So I, you know, like, hey, it's okay. You'll be fine. She don't want to hear it. You know, she's like, listen to my music. You know, she's all like in her mood. So then we, we stopped, we pull up to drop off. She takes her headphones off or headphones off or whatever. I look at her and I go, I'm like, maybe, you know, maybe this will work. So I look at her and I go, go fucking kill it. You're a champion. And she's like, yeah, she gets out of the car like, girl, I figured it out. She's just like me, dude. So now I know how to talk to her. Okay. If you and Doug, you guys have one, you guys are strong or that you passed down or you develop whatever. You only have one. What's the one that you think that has the best carryover? Oh. One trait. You get one trait that you're going to like, she's going to be this. Like for sure she's going to have a strong. That we see already or that we will. No, you don't have to see it. She could have it already. She could not have it. But if you like, if you were to desire, you get a genie, right? And I'm like, you get one trait. I got it. I can guarantee she's going to have, what is that one trait? Growth minded. Growth minded. I've always seeked out trying to be a better, not always successful, obviously, but that's the one trait I hope she, because that'll always, that means she's always going to, she'll always improve or she'll look for growth. You know what I mean? Yeah. So mine is probably a little more selfish in that I want to protect her, but I want her to be her own person and not follow the crowd. Independent. Independent. Yes. That's good. But also a self-thinker and she's proving to be that way actually. Very much. Which is great. Yeah. I mean, I made a comment about knowing how men are, I should have been more clarified that a little bit, how certain boys and men are, because not everybody's that way. Right, right. Because she has a boyfriend right now. Yeah. And this kid is actually a really good kid. She's always, every time we've met a guy that she's either dating or been around, they've always been good choices. If they're anything like her dad, she's going to be with a great guy. Yeah. I think that, I mean, they say that's the thing that a girl will put up with the worst that her father has shown her. So if it's, he's violent, loud, whatever, she'll put up with that. Or if he's distant, not connected, she'll put up. So whatever the worst she sees in her dad, she'll put up with. That's really interesting. That's got to be true. That's got to be so true. I mean, all the people I know, I kind of make sense. It kind of makes sense, right? Yeah. I don't know how true that is, but I believe that. Yeah, I believe that. Yeah. That's interesting. I've always said, is what I'd say. I think so much is rooted in fear and insecurity. Yeah. So so much of like, especially kids' behaviors, the stuff that they choose to do is a lot of times because they're scared or insecure. And if he's ultra-confident in himself and who he is, a lot of the other things I feel like fall into place. You're just reminding me what I've been reading. And I always told them about self-belief. Yeah. Confidence, right? That's what that is. Same exact thing. Yeah, yeah. Well, you guys are already doing a great job. Your kids are great. I've been learning a lot even close to an expert on it. So I'm going to mess some of it up. But a lot of how you relate to relationships in the world is developed in like the first three years of your life. First three years. Three years. Interesting. The way your brain literally shapes itself. Now, there are other times when you'll start to develop more of this. I think it's like the first three years and then adolescence is the other part time when the brain is super hyperplastic. But basically, how you relate to your caregivers is how you then learn to relate to the world. I've learned about myself. I am what's called a fearful avoidant. I have a fearful avoidant attachment style. So this comes from a bit chaotic, not knowing what to expect. And it develops these tendencies where I either want to pull in real close or pull away. So I have these extremes, right? I either want to be hyper independent or hyper close. But there's other ones, too. There's the avoidant. There's the anxious attachment. And you learn this through childhood. And then when you read it and learn about it, you'll start to find like, oh, shit, that's that's why I do what I do. That's why I feel the way that I do. It's developed when you're a kid. That's interesting. It's in the first three years. I didn't know that. Yes, dude. Yes. Wow. So like if you're, if you grew up in a household where it's a bit unpredictable, sometimes you get lots of love. Sometimes you get like detachment or there's a little bit chaos. You're, you can be hyper vigilant. You could both crave closeness, but also fear it. And so you'll do this pull, push, pull thing with all the relationships in your life. And we'll have a tendency to do one thing, never talk to you again. I wonder if that's what saved me, right? Cause most of my, when we, when we refer back to like my, my childhood stuff, it's most of it's seven beyond, right? So before my dad died, my life was to what I remember fairly normal, right? Or healthy or good, right? Balance of both parents and dad loving me, mom loving me and stuff like that. The chaos really started at seven on. So I wonder, that's interesting. I didn't know that. Yeah. Attachment theory has been studied for decades. Really fascinating. Well, it's not fully adopted by every therapist. Like it's kind of like one of those things that some are, some are pro and some agree. And then some of them think it's a bit woo. It's like rudimentary or it's like a very, it's like an entry level. Then they go like, they just like discard it. It's pretty established. It's very, I think it's got a hundred years of study. I think no. Well, it's very established, but it's not something that like all teach from or because there's a lot of individual people or individuals. Sure. Sure. You have like five categories. Like, well, let's be honest, individuals are so much more, so much more unique. Totally. But once you learn about some of the stuff like I am, I'm starting to figure out, figure myself out. And then what happens is I'll have these strong feelings. Now I'm identifying where they're coming from and so I attached less meaning to them. Whereas before I put meaning to it like, oh, this means whatever. And I'm like, oh, I know why I'm feeling like that. So let me just chill for a second and kind of see what's going on. And you can kind of reprogram yourself around that really interesting way of watching it. And I'm like, I felt what's the word I want to use, like exposed. Like I'm watching it and I'm like, oh, shit. That looks familiar. She's calling me out the whole fucking time in a 20 minute video. I mean, the attachment item was such a really, I mean, that was such a great relationship. And of all the podcast interviews and people we've talked to and stuff like that, that one probably made the biggest impact on Katrina and I. It was the only episode we've ever, I've never, you know watched a full mind pump episode really? until that episode. Wow. And it was super impactful. The biggest one for her and I was the love and respect thing. Oh, yeah. Because Katrina is that's so true. Katrina is so unbelievably loving and like so good about I love you and telling me that like she's like so, so good about that stuff. And like, I've always have told her like, I mean, it's nice, but I really don't care. It's, it's not a big deal to me. Not like it is to her. Like you see that, like it lights her day up. If I am good about doing those things, like you could tell it changes her completely. And I really could never put my finger on that. I thought maybe, oh, I'm broken and she's, she's healthy and the way it's supposed to be. And it's like, oh no, like I desire respect far more than extreme too. Like it's not even in the same universe. She could not tell me I love you for a year in the world. Like that was a, and I think her seeing that and realizing that like, wow, she puts in all this work and effort to show and do that. And yet it's not, it's not getting any credit for me. Right. And yet the things that really matter, those moments were, okay, here's a moment where I want to feel respected. Like, can you see those and her being able to recognize that now. And then me also, right? Re-recognizing that, that that is so powerful for her to show the love. You know, when you're talking about your partner, then you're, you can be less reactive and you can take things less personal. That's the big one is like, you know, they'll act a particular way. And if you don't necessarily know what's coming from, it's very easy to take a personal like, well, you're distant today, screw you, you know, but then you realize like, oh, I understand what happens now why you're feeling distant. You require space. You just don't know how to ask for it. So the way that you do it is you know, that's key. You know, speaking of relationships, I'm super, super excited to talk about this. We, you know, since we started this podcast, we've always been really transparent with our partnerships and relationships and everything we want. It's been such a cool wild journey. I mean, we were very blessed and lucky that when we built this that we didn't depend on partnerships. We, we did do any advertising. They would be, you know, partnerships that we sought after or companies that we really loved. And like, and we were just going to build it slow like that. And it's so cool to see where it's come, you know, from the very beginning and to see us now partnered with a company like in ASM is so full circle. Yeah. This is nothing to do with the money or anything like that. It has everything to do with like how crazy and full circle this is for me as a trainer. The first legit certification I got, they taught me a lot of the basics on biomechanics anatomy, you know, how to train people, program design, assessment. They're so well respected. They're the number one national cert, right? In terms of just reach and whatever the most well respected. So for me, it would be like it would be like working with 24 fitness or something. It was so full circle. So it means so much more to me at least than just, you know, how they advertise or who they partner with. It was like, that wasn't even a possibility when we first started. Like just, just get recognized by them too. It feels cool. Yeah. Yeah. Yeah. No, that was really, it was really, really cool for that. And the way it all for the audience, they know how it played out. We were in Olympia with transcend and in ASM had a booth and the two guys that were running the booth were like, we would love to have worked with an ASM and we had talked to them a couple years back and it just fell off. It was like, they didn't understand new media at all. Yeah. They weren't in the podcasting space at that time. No new media. They didn't get it. They didn't understand like how the advertising worked. And so it just never happened. And then for it to have come full circle, we had a great dinner with them. And, you know, and here we are now with the problem that they have. And I realize this, you guys remember like 30 minutes in, I was like, oh God, this is a big problem we could solve. He was explaining all the different courses that any ASM offers. So everybody everybody knows any ASM is a national and it's one of the best ones. And we're not just saying this because we're sponsored. You can listen to all of our episodes going back to number one. We've recommended them as the foundational and this is legit. We've always respected them. He was going through all the courses and I was like, you guys do what? You guys do that? And I looked at him and I said, you guys have a problem. And he said, what? And I said, nobody knows trainers don't know that you offer these different types of courses. All they know is your CPT and your correctional exercise. They don't know you have all these other courses and services and apps and stuff and so I have their NASMs, they're obviously their basic CPT model and then I had what was and I don't know if it's the acronym or what it's titled now. I don't know. I have that one too. I was going to say their sports performance one. So it used to be PES. So they had a PES and then it turned to like SFS or something like that. I don't know. It's still the same but by far the CES was one of the most powerful certifications so upset that it took me I want to say it was like year 7 when I finally got that certification and I wish someone would have told me as soon as you get your basic CPT next thing go to that corrective exercise specialist because when you hear us talk about imbalances and being able to look at somebody's squat and then building a program around that the value in that and the ability to be able to do that in the first time meeting somebody and let me tell you when you I sold more personal training being able to have somebody in front of me squat down 10, 15 times and be able to tell them what's going on with their body and then go on the floor and show them a couple of movements and then feel immediate relief or improvement that is you can't do that with like fat loss and muscle building which is what most people typically come to a personal training takes months forever and so you're presenting them just show somebody how they move or if they have like say chronic pain in certain areas and it's because of a way they move and then go over and show them corrective exercises to help alleviate that or potentially eliminate that they can see that immediately you build value there's nothing more effective I talk about this in our course in our trainer course I make that case like if you want to sell training learn correctional exercise because in an assessment you could show someone you could show 9 out of 10 people some pain relief with the properly with properly applied correctional exercise for that individual and you'll blow their mind they'll hire you massive buy-in they'll hire you on the spot it's by far the most of logistically speaking you know certifications teach you things like biomechanics anatomy exercise application that kind of stuff right they don't really teach you building your business that kind of stuff but they teach you kind of the foundational logistical stuff the NASM correctional exercise specialist one of all the ones that's the one I've used the most hands down in fact if you were a trainer and you were to tell me what would be the perfect education to put together what would be the perfect education that would set me up I'd say get your NASM CPT you required that before you can get CES so go NASM CPT CES and then get our trainer course if you did those three I'm gonna say right now it would be great to learn other things which you can always do you don't need to learn anything else though you've got such solid base on how to apply exercise correctional exercise assessments and then with our course how to build your business how to communicate to clients how to get through those sticking points like you'd be done that would be it you'd be set you'd be set with your business speaking of that it's been so cool I mean it's been I've always enjoyed every day coming to work it's the only thing I've ever done in my life that nine years later I'm just as excited but there's like there's definitely a different energy right now in the studio and in the business with the coaching side it was so cool to see because you know so the audience knows too there was like there was a lot of pressure and stress from us we're starting a new business we're putting out the most expensive product that we've ever put out before like and of course the like we wanted to like over deliver so that everybody's like oh my God this is the best thing I've ever invested in and so even the three-day free event that we did leading up to it there was a lot of pressure of like hey we got let's really deliver on this and we talked a lot about what it what what could we give in an hour's time yeah that would actually really help people and it's been so cool to see already the coaches that have had seen like I just closed my first $2,700 deal I was like literally the next day from the free information that we gave leading into the course that was like a real good feel good moment for me of like knowing like okay it's all good and knowing that everything that we're gonna do going forward to bolster this thing so it's like here's where it's at already and then now we take all the feedback from the coaches and trainers what more do you want in it and we just continue to bolster this yeah it's like now they have that tool it's like they didn't have that before and this is just a discipline thing from here on out as to how far they want to take it and it's so it's so great to see people actually like you know writing notes really taking all that information putting it right into action and getting a good result Justin I get to ask you you sent me a clip of a podcast yesterday with the pyramids and all that do you remember what that said it was pretty remarkable first of all who's that podcast what's the guy's name oh you talking about Sean Ryan is that one so Sean Ryan was interviewing this guy Billy Carson I believe okay yeah he's I think he's called forbidden knowledge that's the one he talked about the placement of the pyramids how it's perfectly in the center of landmass he goes the only way you could possibly calculate that some kind of satellite that would measure the topograph the topographics of the Earth and figure that it was also the average the height of the pyramids is the average of all of the peaks and valleys in the world because the only way you can figure this out and I know this about the pyramids the only way you can figure this out is if you had some kind of like you know satellite imagery and calculations pretty yeah Graham Hattcock talks about this too and it's like there's so many formulas that you can extract from like the great pyramid of Giza and just that by itself and so they they're like how did they figure all this out in terms of like all the math and everything that goes into it like basically the distance you know between us the moon like even like you know the Milky Way and the Sun and like all of these like calculations you can extract from some of the measurements within the pyramid and the stone and it just makes you think and so the way he described it was like a somewhat of like a like a stone computer in terms of what they encoded they encoded information deliberately within so what is building structures what does the pyramid have to do with the moon and the Milky Way so when they figure out it's there's a it's a perfect formula for like the square root of the distance or something like that like the math fits for so many different things in our galaxy and on our planet with the placement and size of the of the pyramid itself that they're like the odds that they would randomly build a pyramid yeah and it would match all these things is it's like the centimeter like you know these measurements of meters and things like where they really yeah it's like it's really hard to articulate but like he does a great job of articulating all like the why of so the other thing too is is it just the sphinx or is it the pyramids as well that have water erosion so it's like water erosion right do you know when water was in Egypt way before the Egyptians so the argument is that the sphinx was there well before the Egyptians they went and they saw it Egyptologists are refuting but yeah like it's Robert Shock was the scientist or the geologist I believe that like looked at that and was like you know compared it to other water erosion in stone and other like areas of the world it was very similar to water erosion and presented it and actually got a lot of like accolades from geologists but then you know the archaeologists and the Egyptologists like refuted it well there's just so much we're guessing well because if they if you don't if they don't it kind of just throws a wrench and everything destroys all the things they build everything off of that right yeah there's so much we're guessing why don't they just carbon date it obvious it's not real what's that what's that how do they measure so they have this new way of measuring it's some kind of radar where they can fly over an area dense jungle but then they can pick up yeah the topography of structures and stuff under the jungle and so there's like dense jungle that we've never explored that now they could using satellites see oh there was a civilization there there's pyramids oh there's cities structures they found hundreds there's so little we know of past human existence like the theory that they come up with is that there were definitely advanced civilizations that have been wiped out that existed because we think of human histories like hunter-gatherers for most human history I mean I say that all the time but a lot of them are like no we're just recreating and rediscovering what we've known like way beyond what we've thought is the beginning of our timeline and then you connect that to like religious spiritual practices like they talk about the Anunnaki and these fallen angels that taught humans forbidden knowledge like astronomy metallurgy and stuff like that and you know that you know that I knew you're gonna like it I just said it's like sounds gonna geek out on this is me Adam is totally not yeah I gotta be high for that stuff you give me high I'll definitely go for that stuff why is that by the way I don't know why is he getting a weird shit with it do you mind more maybe you're just like more open to ideas and what like that I'm more stubborn if I'm not oh no that's bullshit Billy Carson those trips me out the amount of stuff he knows I don't even know these guys you're talking about right now I've never heard of them Justin showed me yeah conspiracy channel that I don't know about well actually I've heard a little bit about him the truth channel yeah exactly like you know that one channel whatever wacky ideas on there sometimes I'll check that out I think he has a show in there but Sean Ryan so you know his podcast right he's like an ex like a military guy military guy he does great interviews anyway I like his show he should actually be our shout out but he does great interviews but I think what I like about him is he'll ask like very simple like straightforward questions and then you know sit back and let them get into like crazy detailed nuance and so it's like you know he asks a lot of questions I want to know well dude this so along these lines I know who this guy is okay so along these lines in fact I was talking to my cousins this morning and they were having we were having this great I don't know why early mornings they get into these weird discussions but my cousins like you know it's probably likely we're living in a simulation and so they're going back and forth and I said because there was this one physicist who's also a priest by the way broke down the odds that the universe came from nothing they did the math they've done the math this is actually somewhat established physics the odds that the universe started from nothing which means time and space came from nothing and they'll even argue they say that before the big bang they'll say time and space didn't exist so nothing created something he did they did the math and I think it was Stephen Hawking's you know that guy that went to Epstein he came up with some of these numbers the odds the odds that something that everything came from nothing the precision of that is well the yes is equivalent to a monkey randomly hitting a keyboard and writing every book ever published perfectly without a single mistake he said it's actually the odds are great are better for that than the universe coming from so I said that to my my cousin and he looked it up and he's like that's weird I said so what's more because he was like well the probability I said you know what's funny when you look at the numbers which one seems more logical that there's like this God beyond everything or that everything came from nothing and he's like huh that's kind of weird that is weird when you really think about it it's weird it's wild shit dude quantum entanglements just as weird oh I'm not even going to try and explain it yeah yeah does it make any sense anyway oh you know we should bring up Mark Bell did we talk about his podcast getting taken off we did not oh you did not on the show dude so his whole podcast which had decent amount of views subscribers a big pot he's one of the bigger podcasts in the fitness space what's it called power project so wiped off power cast power cast taken off YouTube has he came out and talked about what he attributes it to he doesn't know they gave him no warning they gave them nothing they just had a letter he doesn't know because you know why because he pushes the limits with a bunch of stuff that's why he does a lot of political commentary he started out with his race to the bottom he sells cratum which is gray market stuff what else has he done on there that's like edgy well he's posted pro meat which is like really bad right now yes you're just he's just flirting so I talked I talked to him I said I said to him and he's all you know he's a really calm like pretty cool guy or whatever and I said we're probably going to see more of this because election it's election year every year election year since last the last two people will get kicked off social media faster and faster yeah you see the censorship really ramp up ramp the hell up and so I mean I bro that's I'm still I'm still not because there's there's podcasts and stuff I can find right now on YouTube that are way worse I know but I'm still convinced that it's just like so much of this stuff is put on an algorithm to where it goes like you know it's a warning say he he says certain things whether it's political whether it's gray market whether they see it get hit enough or enough people will report you probably a lot of the people reporting also too but the end of the day it's the it's a group of you know people dedicated towards that specific leg of the of the business that decide well that's right I think there's this again a group of these people the algorithm hits all of it and then it gets on their desk present them it's like oh this guy's been reported for this he's been reported for this and he's done that oh fuck get him off I think I literally think it's like that I don't think there's like a team of people scouring through his stuff and they're just like oh we gotta cancel him here's what we know when Elon bought Twitter that for sure it's that Adam for sure they go in and they say here are the keywords this is what you're gonna blacklist this is what you're going to make the algorithm reduce their view their viewership and here's what the things that you're gonna block and these that that's what they're doing this is why it seems so hypocritical where you'll see one person get blocked it's an extreme bias too totally and so he messaged them they reached out and you two came back and said no sorry so again though they didn't give him any specifics so again though it's a it's a a company that owns oh I'm not saying we should pass a law well that's what I'm saying it's like at the end of the day okay I always try and again this is me imagine that mind pump has the power the reach the amount of eyeballs and attention as Google or YouTube has on it and we are just inundated with millions of people that we don't align with we don't like that are what we think are toxic or like what do we do to potentially get rid of them out of our ecosystem that's not the point you're missing the point completely the twitter files showed explicitly and clearly that the government did through the back to the front door I'm not even talking about that that's what I'm talking about yeah but again and YouTube's part of it Google's part of it it's a fact we know this for a fact this is not now a conspiracy theory they literally go in and say here's what you're going to do here's what you're not going to do here's what you're going to block and here's what it's going to look like so that is not a private company saying eh we like these that's called that's called that proposes another release you know we're making bajillions of dollars over here our families are all tied to this and the government comes knocking on our door and says you do this this and this or this goes away what do you do I would like to think I'd be more like Elon and say and do this and say this right here go fuck yourself go fuck yourself yeah and then put it out to the public so they're aware obviously I feel the same way too but it's you know put in that position it's a different story right I mean it's not just you it's definitely a hard decision you know like you'll see that where I mean there was a sense of that even with like Zuckerberg and like going through all that stuff it's like he didn't want to completely say but he was like he was very much pressured he seemed pretty stressed out didn't he he was very stressed out yeah very stressed out it was affecting like all of the way that you know he's handling everything in the business well listen we talked about this before like those guys all these guys are like libertarian it's not like these guys totally not I don't think I don't know what they're telling me I don't think it was for a Twitter guy either he's as liberal or he's as like libertarian as they come Dorsey yeah definitely but all of a sudden they have these authoritarian things that happen within their company it's just like man and then and imagine too okay like you said like you know you'd be Elon go fuck yourself I hope but I mean you say that right but then you also have 50,000 employees that are invested and you're this and that so you can say go fuck yourself and you're going to be fine challenging position it is but you know that you destroy 50,000 middle class people's lives because you say go fuck yourself because you're not willing to budge for the now you know you know obviously I'm here because I'm not in that position so I can speak this way right right and so this now this is true though a lot of problems have happened because people have went along some of the biggest it's a slippery slope right the biggest people literally just went along literally how it goes yeah so I don't know I just all I'm saying is this all I'm saying is it's election season shit gets it's going to start heating up and you're going to start pressure is yeah definitely coming down so speaking of that do you so I heard someone say that they're one of their theories on you know obviously what it looks like we're going to have a Biden versus Trump again right I mean well Trump for sure the sequel we nobody wanted you know and it's like a shitty movie come out with the sequel is even worse a shitty movie you have to watch it's like you don't even know what's a really shitty movie you can think of right now they're like part two yeah yeah and you're all going to watch it whether you like it or not I mean what is there is no other alternative than Biden Water World part two no they don't even have like a maybe second choice Biden if he steps out or gets pushed out by his own party then there is then they'll then they'll run a primary does that need does that need to happen soon no no that should could happen up until I mean the ideally they'll give it some time but ideally what they want to do here's typically what they do they want to wait until the last minute because the primary process damages a lot of whoever the winner is going to be yeah because they're they're all beaten monthly with each other they want to kind of wait and then boom enough time to like okay here's our guy girl that's the part I can't stand you know that's all with politics is like even what we've seen right now with the right with everybody with the Trump like all these guys maybe Vivek was defending Trump to appointment but DeSantis and all these people they were sling mud slinging on him now they're all I know so come on dude like why didn't you stay that way from the beginning I have more respect for you well that was Kamala and Biden remember that like yeah they were like heated league back and forth like she was thrown how many people on the right and left behind closed doors are like that 100% bro you hand me this pump I 100% fake world think that they're all okay it's your turn we're going to we're going to let you do certain unwritten rules that maybe they don't cross you know but then the rest is like hey let's not talk about we went to Epstein Island so I told you about an unwritten rule I told you about an unwritten rule that from somebody who has intimate knowledge of that I think that's true that one of the things that you're real families and that a lot of these fucking people that have ran for president like the family that we get presented is not even not even their real family they got another fucking family somewhere else that they have kids with and they have and that this is their political family that is what is in the public's eye and that's part of the game is like you don't go there did you mess up you should have got really by the way did you guys see who is that guy Soros not George Soros but I think he's or a post that now that a lot of conspiracy theories are like he's calling for Trump's assassination have you seen this no it was a post it was a post maybe look it up it's I don't remember what's first name you show me there was it was a bullet it was bulletproof glass with the bullet pull through it and then it was money on the next one and the money adds up to forty seven which is yeah yeah dude and everybody's like he's calling for whatever oh my god so I was bringing that up because I was going to put out this theory that Biden is either he's not stepping down but he gets pushed out maybe yeah and they'll push him out cause he's and Michelle Obama goes if Michelle runs and if she makes Gavin her VP then they'll win I don't think anybody could be I don't think anybody could be there how late would they make a massive maneuver like that just before I mean they could do it supposedly she started to do podcast she's just all of a sudden starting this podcast circuit now I have no idea book or whatever the rock too did you see that no I didn't but I remember what I called that that's on air like fucking six seven years ago Michelle is like probably as much or more than Obama she's a female she's minority articulate you know intelligent she's associated with yeah she's beloved but we love Gavin, slime bag, garbage most people know this but a lot of people a lot of people don't know him and he presents himself pretty well plus he's like it's like the perfect like if you were to ride out like what am I gonna what can I do that will be hard to be it would be that that would be just I mean God man that would be yeah right there Alex Soros last year the crime and inflation crisis largely evaporated so did the leading theories about what had caused them Bullet Hole and then $47 right there and everybody's like What is he trying to say that's interesting weird right what a weird tweet I mean it is crime But the fact that it adds up to Yeah, 47 or whatever is kind of weird. So the question I have it says crime and inflation crisis largely evaporated Yeah, yeah, I tell that to the people down at the grocery store. Yeah, I know I know. I know That's crazy. I know I love the I just go out that just go out that went out like two days ago Oh, I mean, these are all conspiracy theory stuff, you know type of deal I think by the way if Not think I mean I think all these candidates are always at risk, right because politics is so divisive Yeah, yeah, there's people that are so they're already on the borderline of crazy Then they get caught up in all of this and then they think that they're gonna do something amazing by trying to harm Somebody in office, which is just absolutely terrible. We ever had a poor politician a poor. Yeah, like money poor Yeah, like somebody who came from like nothing and actually doesn't have a lot of money at the time like Carter wasn't Carter Was a farmer was a farmer a peanut farmer. I think he was okay well off. He was he yeah I don't imagine you could get that far, you know without being like completely funded. Yeah, I don't know You know, we need a real people's champ like that. You know say like somebody who just comes from like nothing Like like a blue collar does like this doesn't doesn't have all this power and money What you're looking for is like some angel to lead us which is not they don't exist No, but first of all if they did they wouldn't want to be president They would I mean they'd be like hell no I'm not getting into this type of stuff Anyway, crazy stuff. Hey, I wanted to say I've been using you know, I've been doing the Juve on and off Yeah, I've been consistent with them pre-workout. It legit improves the pump for pre-workout for sure Katrina and I used that having sex the other day. What wait, hold on. What? Yeah, the red light better pump It I mean I figured like while having sex. Yeah. Yeah, we've been sure like we've been trying to use the red light more And then we got the new the new Juve and so I saw your window to the faces outside looks Oh, we just I mean it I mean we turn all the lights off with the Juve It actually has this nice going has this nice this kind of nice color light to it Well, you're yeah, what you're doing while you're having sex. I'll try it. Yeah, I don't know I don't have Juve will appreciate it Like I said, I got a better pump so yeah, I know I mean that's maybe that's gonna be our new thing here We're like we're trying to figure out like how could we incorporate the Juve more consistently in our life And so then well just turn on every time we have sex and all those two minutes I'm telling you the Juve pre-workout for my joints and for pump try it out. It makes a huge difference. You can feel it, huh? Yes. Oh interesting. Oh, you know, I'm literally shining on the body part of my train, too You know what? I haven't seen any science to support this But I actually feel like right afterwards just my skin looks better It almost looks like I had like a real light tan right right after one time blood flow. Oh Really? Yes. That's right. That's what I'm trying to tell you. It's blood flow. So it's that makes my skin look like that Yeah, yeah, it doesn't look flushed, but you'll know It looks like it almost looks I have a like I just went and got a little bit of sun or got tan Yeah, yeah, yeah, just real just a nice amount of it like it always makes my skin look better Yeah, right after no I did it on my my my back hit a back workout did on my delts that adult workout and you can tell you Get a better pump done enough times now where I can tell I'm using now that we have the new ones that we all got I also have it set up to where because I think I like the portable stand thing that we have now with these where I Told you I've always wanted now. How much does Glass window dilute the effect of it. Do you know how much but I'm sure it does and of course It has some of them, but it's got to help some still right sure because that's I put it outside the sauna my shower So I have a glass I have glass windows for my shower And so I set it right there and so what why I'm shower and I can just turn it on right there I mean I told you I was always trying to find a way to do it with the shower and I can't I mean I can't put it in the shower because it didn't get wet, but I can put it against the glass That's right there and and shining into in there. Yeah, and that's so I know I'm obviously getting some of it The benefits, but I wonder but now I just diluted to the cloud. Are you doing for sex though? That's I mean, that's the winning way to do it for sure Good excuse to have more of that. Hey, we need to go Juve. Yeah, that's the code Yeah, it's good. It's good to leave a party the red light goes on. I know what time All right, shout out do your your Sean Ryan guy. Yeah, Sean Ryan. So his podcast a lot of great interviews I think you guys really enjoy it. So he by the way somebody sent me the CIA guy that was on a show recently and said we could have him if you wanted him on the show I didn't even know that was Sean Ryan in the first place. Okay I'll send him over. Yeah, and then I'll we'll have a Courtney look up look him up By the way, it's the Sean Ryan show and Sean is shawan Hey, mine pump has just released our first ever trainer and coach course You want to be a successful trainer? You want to make more money? You want to build your business? You want to know how to get leads how to close deals how to be successful with your clients how to get your clients Sustainable results this course was put together and run and taught by myself Adam and Justin We've been doing this for over 25 years. We know what makes trainers and coaches successful and because it's a new launch Here's what you get if you sign up now You get a free maps prime program a free maps prime pro program You get to attend a live virtual lead generation masterclass You get all 11 maps mods workout programs for free all 13 maps guides for free You get $200 off and you get access to our private Facebook group. That's only for trainers and coaches Here's what you got to do if you're interested go to mine pump fitness coaching comm and then use the code 200 off for all of that. All right back to the show Our first caller is John from Virginia. John. What's happening? How can we help you? I'm from Atlanta, but thank you for taking my question Oh A little bit of a backstory I used to be a runner a distance runner And so for most of my life that was my main source of fitness and it was a hobby I liked a lot From my teens until my late 40s and then I wore out the cartilage in my hips especially my right hip So I had to have a surgery called a hip resurfacing and they put a cap on the femur and if that surgery goes well You're supposed to be able to continue running But for me it was it was unsuccessful the surgery is about two and a half years ago And you're not running experts, but I've it looks like it I might not be able to really continue to run for the rest of my life Because I get pain in my hip So I've transitioned to weightlifting a little more The reason that running was so important to me is because it helped a lot with my mental well-being Anxiety and things like that nature. I sleep better when I run when I work out and exercise And so now, you know as a gym rat I sometimes feel like I don't I want to work out even more than my body allows I've heard you say a lot of times that you shouldn't work out every day. You need rest and recovery Of course, I know that I think one of the reasons you said people Shouldn't work out really hard all the time is because they might burn themselves out and get discouraged and stop exercising all together That's not but that's not going to be a problem with me. I'm very highly motivated And so I've had periods where I'll go, you know 20 days in a row without taking a day off I alternate muscle groups, you know, so I know to let certain muscle groups relax but I want to know if you can give me permission to Work out every day consistently and and give me some ideas about how I can do it without You know getting injured because I have had some minor little Injuries I got a little thing in my forearm So when I pick up a bar ball it hurts and that changes the exercises I want to do And I've had a a little thing in my shoulders So I know if you work out a lot you run the risk of hurting yourself and that has happened a little bit Yeah, John John you you had you said something that I think is so important About your the the mental side of what exercise does for you And so if you were a client of mine before I answered this question I would I'd ask another question to you and that question would be Which one of these things is more important to you? Is it more important to you that we do what's best and optimal for your body for the best results? Aesthetically health strength wise or do you want to do what's best for you mentally and what you enjoy the most? Uh, and that is what I'd want to know most from you because how I guide you from there would would be dictated by that answer It's I think it's a bit of both. I don't sorry. I don't have a more satisfying answer You know the like I mentioned the anxiety the sleep is Impacted by my workouts and I know that when I Am hitting the gym hard or when I used to run Everything else would fall into place and I was just living a better more optimal life But I like the I like the fitness aspect too. I don't mind feeling fit and feeling good about it John so I like both you don't have to pick either or there's a way to do both But before we get there we got to take a step back. Okay What is the feeling you're looking for that you got from running or that you get from exercising every day? Let's start there Sense of accomplishment sense that you know, you're doing something you're kind of good at it and doing it doing it at a high level Um, ironically, you know, even if I spend a lot of time working out That actually helps me be more productive because I got to be careful about how I organize my time If I'm going to do an hour and a half in the gym every day or two hours. Yeah Um, so so I like that. Yeah aspect of it. Well, listen, you're um I can relate very closely to what you're saying and you're speaking truth. This is true. Um activity does have Physical effects, but there's also mental effects. Now if you go too far off Then you will negatively affect your mental health as well, right? If you over train too much It affects your sleep and your hormones. You start to injure yourself too much I'm sure the fact that you had to stop running probably was a struggle That you've had to really work through and overcome So we don't want to go there, right? We don't want to get to the point where this becomes an abusive relationship Uh with exercise and then you lose everything. So look, here's a deal What you're looking for is this feeling of accomplishment. I did something hard and makes me feel good. It organizes my day It's this powerful, enzyolitic, antidepressant, pro productive activity But if that activity starts to damage you to the point where not only can you not do anymore, but then it starts to become detrimental Not only do you lose the the ability to do the activity? You you now have lost this very powerful tool And then you're way backwards So there's a way to do it and the way to do it is you have to modify intensity and movement and train appropriately If you're going to train every single day what you don't want to do and I used to see people do this all time I you know in the gym like you get the meat heads who You know, they're bench pressing and they don't want their bench press numbers to go down So the next thing you know, they're wearing an elbow sleeve and the next thing you know They're using icy hot on their shoulder and then they're taking ibuprofen You know, I know guys that would take anti-inflammatories pre workout Because they just would they didn't want to slow down or train any differently. And so this would cause them problems as well so What you don't want to do is compromise this incredible tool that you've discovered that you've been working with for so long So here's the deal There's there's there's three things that you can manipulate. Well, let's let's let's look at four There's four things you can manipulate with your training. There's the type of exercises and things that you do There's the frequency how often you do it There's the volume Right, which is how long you do it how many sets that kind of stuff and then there's the intensity how hard You do it now the first one that I would manipulate the first two that I would manipulate for you Are what you're doing so the type and the intensity Those are the be going to be be the big ones for you. So you can exercise every day So long as you you're you're doing the right complementary types of movements in other words If you start to develop movement pattern issues you get knee pain or whatever Okay, let me find exercises that solve the root cause of this knee pain So let me try different movements and then the intensity like you can work out every day You can work out twice a day every day so long as the intensity Is manipulated appropriately So I would look at forms of activity That are a little bit more Recuperative and throw those in mobility workout days are one Swimming for a lot of people is a is a great form of cardiovascular activity It seems if you look at the injury rate with swimming Compared to other forms of cardiovascular activity It's like way down the list probably because you're in the water It's buoyant you're and there's lots of variations of of swimming Unlike running where it's the same movement over and over again. There's like different strokes you can do The ice to train a guy that used to swim like two miles a day And he would alternate between like freestyle butterfly backstroke Doggy paddle he'd do all of them and it prevented him from developing Issues because it wasn't the same repetitive thing over and over and then with strength training. Do you have any of our programs? You know, I don't I don't I have a I can I tell you real quickly my five-day cycle Yeah, you can tell me your split, but I'll tell you I'll I'll I'll give you a program that's better But go ahead And then I do light legs the leg workouts are like because I don't want to aggravate my hip Then I do back and shoulders and then like legs again And I repeat five-day thing. So I'm giving them muscle groups different times to rest Okay, how long are you in the gym for About an hour of lifting and then maybe 15 20 minutes of stretching stretching into a little core stuff A little core and a little stretching every day There's a lot that goes into making a cake what you just told us is you use out you use eggs flour and sugar But that doesn't mean you made a cake, right? So your split doesn't mean a doesn't mean much to me I would need to go with you in your workout. See what you're doing So what I want to do John is I'm going to send you a program that I think will be beneficial for you I'm going to send you maps symmetry Symmetry is going to help balance the body out follow it like it's laid out And you're fine and I believe how many days a week is symmetry is a five Yeah, it's like four or five. I think it's four. Yeah four now On the other days you could do mobility you can swim you can do any kind of activity that does that seems to feel Recuperative like somebody like you I'm looking at you look healthy. I think you wrote down your age here You're 53 years old You really just got to be smart with the kind of training the combination the intensity Don't let it get away from you to where you start to compromise like you're talking about this pain on your elbow Don't you know say okay? Well, what I'm going to do then is I'm going to I'm going to keep doing the same Shit that hurts my elbow But I'm going to try it this way Like you just got to work with your body and when you figure that out john You'll never have to stop working out you'll work out every day. You'll be fine But you got to manipulate those those things that I said, so I'll send you a program follow it I think it'll help you a lot if there's a movement in there that hurts you Then avoid that movement see if you can modify it and then try other forms of activity That are more recuperative. I like swimming. I like yoga. I like hiking and walking You know, those are all activities that seem to be more recuperative Then running tends to be yeah, I mean there's nothing wrong with staying busy and active and exercising like consistently and frequently But you have to consider these other These these other acute variables and especially the intensity piece So I know, you know a very go-getter type person like yourself And I can relate some as well in terms of getting after it intensively You know, that's where we get into to sort of the the waters where it's going to kind of turn and it's it's not going to be Necessarily beneficial to be in that state all the time. So to be able to kind of flux in and out Intensity wise and be able to check yourself because a lot of times when you get into these exercises It's like I got to do it in spite. I got to get to these reps in spite of You know what my body's signaling to me So uh to get to get a little more on tune with that and like figure out what the right dose is for you That's where you can do it for the longevity To where it's not going to have like the detriment in terms of like affecting your hips and affecting You know you in a negative fashion All right, that sounds sounds like sensible advice. I appreciate it You got it John program though, you've been listening to the show john Oh, maybe about a year a year and a half. I don't listen to every episode, but I listen to a lot I usually skip to the I like these leaders are these q&a sessions. Excellent Thank you, man. Thank you. You won't have to stop working out john. I promise I don't want you to Yeah, you do it the right way. You'll be able to do this forever. I'd love to hear back from you as you go Through the program Okay, I'll give you a feedback. Thank you so much. You guys are really kind. I appreciate you All right, john. Thanks john Yeah, that's that I don't know if I agree with your advice. What do you think I just think that he need I can can't you smell the like Kill yourself intensity. Yes, of course. Come on and telling him that he could potentially have both is a lie Have both you can't be the guy who thinks he can just push his body to extreme levels. Yeah, but that's what he said first That's why I said I would ask you what you what you what is more important to you And that's what you're gonna. No, no, no, no, you can have the mental and you can have the physical at the same time You cannot beat the shit out of yourself. Yeah, that's the part that you gotta That's what I was trying to say to him But you can definitely have the have it to where you feel good mentally And also get have a healthy body. In fact, they're not separate in the same that type of client is Is so disconnected from what makes their butt. That's like a cortisol junkie. Totally They they they interpret they interpret the spike in cortisol as good and healthy for them Right. They're they're so disconnected and then you tell that person like back off all the intensity Well, I can't wait to hear how isometrics go for this guy. Yeah, I'm gonna I'm gonna I bet you money. He doesn't finish Phase one. Well, if that's the case then because that's because it's that's such an extreme difference from this guy and part of It a part of this transition that he's at in his life right now is accepting that he's not 25 years old He can't go all he can't go to failure. He can't train intense You know because he said it like that that man when I trained that way It gave me all these things that I felt and so he wants both but both are not real His training has to look Way different than it ever has before and it's gonna feel different from you You're gonna walk out from from a symmetry and it ain't gonna feel like when you accomplished a 15 mile bike ride He'll only do more. Yes. Well, that's good. No, this is good. I hope he hears this this this back half But the myth is that you have to sacrifice the mental health effects for Yeah, you know, that's that that there is they're not the same. They're absolutely the same. There's a bad relationship So I said, that's right. There's there's a there's a and there's a disconnect there. So that's why I asked him What are you looking for the intensity piece is the biggest Focus on is reducing that client has an attachment to a feeling that he wants and telling him that he can have Both is gonna make him think that I'm gonna get that feeling That I've had in the past while also listening to these guys on the way to train and he's not going to It's gonna be a different feeling. It's not the same feeling. No, it's there's there's abuse There's a feeling from the abuse that you have and there's a feeling from good. This is right Our next caller sam from france. Sam. How's it going? How's it helping man? It's very good to see you guys. Uh, I appreciate you taking the time for me. Um So first, I would like to thank you for all what you did for me and others. So this was this podcast has really been Helpful to me and getting real life advice from you is is really cool. So thank you Uh, I had a quench a question regarding maps performance phase four Uh, regarding maps instinctive intervals Uh, so it says in the blueprint that you're supposed to do the warm up two to five minutes, I think between before this prince But I didn't really get Whether it was supposed to be before each interval or before each set so to so to speak Well, the warm up itself is is is um most beneficial in the very beginning So you can do a lot with dynamic warm up To kind of prep yourself up for sprint sprinting itself is going to take a lot out of you in terms of like Um, I would spend the extra amount of time like even if it's up to 10 to 15 minutes beforehand kind of ramping your body up Because of the impact and so much stress um, and so for For what it what it highlights is sort of um, you know that beginning before you get into the sets with With the sprinting I would I would just make sure you spend an excess amount of time warming up with that with the dynamic warm up In other words, you warm up and then you do your workout. You don't have to warm up before every sprint Yes, not before each interval And are you asking it because I see further down in your question that you are trying to work on getting an Astagrass type of squat you've been doing combat stretch in 90 90 And is that question coming up because you're wanting to know if you can do that in between all these sets because If that's we uh, tell me this one was the The mobility between sets was rather for more traditional type of exercises. So, uh, for example, right now I'm following maps aesthetic and between my focus session I did I just go into the squatted position and I tried to spend time there So I was asking myself if it would be beneficial or Maybe it would not let me recover as much. Yes It's it's totally okay. I would take it away from your rest period though If you need to rest for two minutes, then the then the mobility Doesn't count. So you do the mobility and then rest rest is rest. You don't do anything Okay, the the only reason why the only reason why okay, so there's there's a little bit of nuance there, right? Like you if it's focus sessions So if you're doing like tricep push downs And you're resting between and you got down and you did some um combat stretching while you're resting That's not a bad thing. Is it going to maximize your tricep push downs? And would you get more gains from it than being fully recovered and rested and like we're not a fan of people doing things in between sets So that's not going to be optimal for building your triceps But if I have a goal like I had this exact same goal with the combat stretch in 1990 It took it took precedence over all the other things So it's like if this is a moment where if I can do this and I wouldn't do it If I don't I'm going to do I'm going to do it right now Yes, I'm not going to get the biggest triceps because it's not the best way for me to do my focus sessions on my triceps But uh, it's also a way for me to make progress on my combat stretch in my 90 90 And so I'm going to you have to give and take a little bit right You understand what you're doing is you're not doing what's optimal for you building your arms or whatever you picked for your focus session But you are Frequently doing your combat stretch in 99 and more not in a perfect world You don't do it there and you add the frequency throughout your day. Yeah, that's in the perfect world But if I had a choice where you said adam, I'm going to do combat stretch 10 times today And five of the ways you were going to do that was going to be in the workout between sets And then you I either have to choose you do those five or you don't do those five Well, I would rather because that's a major goal of ours is to get down there I'd rather you sacrifice that that's not the best way to do focus sessions and get the five more times of doing combat stretching But if I had the option as your trainer and I said hey I need you to do this 10 times a day and I was like do your workout the way it's laid out And then what I'd like you to do is on the hour every hour for the rest of the day Get down there and do the combat stretch and you would do it. Well, then that's the better situation. Does that make sense? Yeah, okay And for the kettlebell complex, I don't really understand if I had to keep the same weight Yeah, so if there's something yeah, I saw that part of your question too. So in terms of the kettlebell complex itself It's set up and this is this is a conditioning phase. So um, what you want to do is make sure you find uh kettlebells that you can press overhead. So You are going to keep the the same weight consistent throughout the entire complex because you're moving from one exercise to the next to the next Basically without rest and make it sure that you know, your form doesn't break down So that's you know, that's the one stipulation to this whole thing is like, you know, yes, you're you're going through um, a bit of conditioning But that doesn't mean that if your form deteriorates to to keep pushing through it with bad form So you set it down Uh, and and then you keep working on being able to do that with with perfect form throughout the amount of reps that are indicated Uh, but yes, keep the same weight uh through each exercise Okay, so I did it wrong Okay, okay. Well, it's okay. It's good to ask. Yeah Yeah, okay, uh, and I had a Maybe see if we have time for a quick programming question. Yeah, let's do it So I did anabolic advanced when it was released It was maybe not the best choice, but I saw great gains from it It was my first maps and then I did anabolic performance and I'm on the last two weeks on of aesthetics, so I was um Wondering which program would be best next so I have many many others so Oh, yeah, uh, maybe strong maybe symmetry strong or symmetry or power lift Yeah, all three would be what would excites you most like are you more driven by aesthetics or or performance or lift than real heavy weight Uh, I was very driven by aesthetics, but I'm trying to get away from this So I need more performance focused go power lift power lift. Yeah power lift. Great. Do you have power lips? Do you have it? Yeah, oh Sam Good man. Are you in our form? Can we give you something? No, that's it. All right. Let's put him in the form. You're only 18, huh? Uh, I'm 19 Since uh, January 6th. Good for you. Yeah good for you doing this at such a young age How are you trying to pack on muscle you're trying to build muscle or what? Yeah, how's your diet? Yeah, exactly. How's your diet? Uh, really good. I'm very maybe a bit neurotic, uh, but uh I I ate my protein and I 3700 calories per day For 4,700 3737. That's good. Oh them them tinge metabolism. Good for you. Hey, listen, you are on the right track I wish I wish I knew What I know now at your age. So you're doing everything right man. Keep doing be consistent Don't succumb to the you know, you want to get there faster and do anything. You're fine. You're doing great You're gonna. You're gonna. You're gonna see great results over the years. Gradual progress, man. You're just building on. That's right You're in need to do that. Thank you. You got it, man. Thanks for calling in. Yeah I love a young man doing all those things. I love when we get like young teenage kids I mean, he's actually and he's been probably listening for a while where he's got all the programs Yeah, he said he ran he ran uh, anabolic advanced anabolic performance and he's in So well over a year. Yeah, I wish he didn't I want to give him something I know the forum. So we bought all of it already. That's awesome. Yeah. Thanks, Sam. Very cool Our next caller is Landon from North Carolina. Landon, what's up, man? What up? How can we help you? Hey guys, man, this is so cool. Let's get to talk with y'all today. How are you doing? Good. Good. I'm doing all right Caller from 2022. We've been on here already What's that I said, have you been on here already? Yeah, yeah, so I spoke with you guys back. Uh, I think towards the end of 2022 About clean bulks versus dirty bulks and uh, have tried my best to go the clean route But that's that's partially what my question is today And um, I know your guys time is really valuable. So I want to go ahead and jump in if that's okay Yeah, let's do it. Do it. Um, I sent a pretty lengthy question I'm not going to go through all of that because it's it's a lot but um There's a bit of an update since I sent that. Did you guys see my question that I said? Yeah, we're looking at it right now We can see you can give it go ahead and go go through it a little bit just for the audience so they can hear Okay, sounds good. So basically, um, I've cycled through a decent number of uh, max programs Which by the way are all fantastic expertly programmed and written and I see immediate strength gains on each one I do So I ran through anabolic performance aesthetic and then went to power lift saw explosive strength on power lift And then I had to stop strong midway through my joints were killing me Um, and I just needed I think something different. So I switched into symmetry to end the year And uh, that ended up being really good felt great, which by the way anyone who's sleeping on symmetry That is an amazing program. Um, you know on the five by five two is is awesome. So That was that was great. And now for 24. I'm basically just trying to cycle anabolic I just started that over And just going to see if I can ratchet up the strength gains throughout the year, but the main question man is I don't know if it's my body type hard gainer or what but it is a beast to try to put on lean body mass um, I can increase body weight I mean, I love to eat but putting on true lean muscle Um seems to be hard. So just I just basically want to spitball and Brainstorm ideas of what I'm doing wrong because I know the program is amazing The work's being put in just trying to figure out what's going on I don't I don't okay. So let's let's back up here for a second. Um, When you first started hold are you first of all? 32 Okay, so you're 32 years old and when you started lifting weights What was your lean body mass at and what's what are you at now? Like what kind of gains have you made over the over the period of time you've been lifting weights properly? Oh goodness, I mean I was an athlete play basketball growing up So I've started like a sophomore year of high school and couldn't even you know bench Barely the bar. Um, so I've gone from, you know, the 25s on each side as a barlestone to now hitting 280 So I've I've made strength gains How tall are you? 65 so you're 65 were you 65 in high school too? I was about 63. Okay. Um, so I grew up in college as well. I remember you know, yeah Bro, you you've made I mean you've made incredible progress. Okay. Here's what happens Now we're gonna break down what you're doing to see if there's anything we can change but Um building muscle is a slow long process and the first couple years it can happen pretty quickly if you do everything right so, you know packing on 15 pounds of lean body mass Is what a lot of guys can do With good training and good diet within the first maybe two or three years after that it's it gets really tough Genetics play a big role now. You're obviously a tall dude. You're 65 You're you know, you're you built like a basketball player It's probably going to be a bit tougher for you to get anybody. Yeah, but your strength is fucking amazing A guy that tall who could bench as much as you can. What's your squad at? Uh, 365 right now, bro. You're crushing in the fourth stage I've had it in the fours before but it's dropped a little bit Wait, you've got up to 400 pound squad at six five under 200 pound body weight Yeah, that's in real 420 was my highest but At a body weight under 200 pounds. Yeah, that's insane. Yeah, bro. That's amazing stronger than I was Yeah, you're you're you're doing a great job. Yeah So, yes, you know, did you see in his thing too? Like so he admits that he's got a little bit of body dysmorphia and that's kind of what's going on Yeah, you have you have a distorted view of what what you've really accomplished. I mean you really have Done incredible incredible work. Yeah, you've done great Everything seems to be how's your energy libido? It says here your sleep is good and a lot of stuff is libido good energy good Yeah, all that's good. Uh, the only time that dropped was towards like phase three of aesthetic Too much. I was definitely over trained in But overall, man, I feel I feel great and your body fat percentage that says here's a 13 percent Yeah, I'm back down to about 10 now. Oh, bro. You could you could yeah, you gotta eat more So I can't you know, it's interesting When was when was the last time you actually ran a cut? I'm in one now like I I was in a slight bulk most of 23, but I've been cutting probably for six state weeks Oh, time to go back on a bulk. Yeah going a bulk And here's something too with like you're really lean. I can I mean I can see how lean you are Here in your numbers. They're phenomenal. What you're doing You could afford to put some excess body fat on so with a client like you What and and I've been exactly in the shoot We have I think I remember when we first met we talked the first time I think I related to like some of the challenges that you had and stuff like that of trying to put weight on And I don't know if I told you this back then or not But one of the like rules that I gave myself when I was really trying to put on size and was struggling to do that was I would allow myself to have some of the foods that are not ideal for me You know the popcorn the candy the ice cream these things like that after I hit my macro targets And what that did was it helped okay I got I got what my body needs to build and build put on the muscle like I want Now because I'm not very hungry, but I could have some candy or I could eat a I can always eat a bowl ice cream I'm always up for that like those those type of things helped me push Beyond on the calories the mistake I would make when I was younger and didn't know any better is I would I would say okay to the candy and the ice cream and then when I found when I started tracking I realized oh shit. I'm just eating a ton of sugar You're not hitting your protein and I'm not hitting my protein intake I'm I'm missing what my body needs to build muscle, but I'm over consuming on calories And so I'm just putting body fat on so if you give yourself a little bit of that freedom of allowing yourself some of these hyper palatable foods in to help push the calories up But discipline yourself to not until I do this not until I train not until I hit my protein intake If I check those boxes it's on I'm gonna enjoy some of those foods Yeah, and I'm gonna get into some of the stuff in your question. You gotta eat more. You just gotta eat more and look for me Now and I'm older now, so it's different But you know when I was younger and my metabolism was like yours. I'm not as tall as you but I you know It was like I would just it was so hard to gain weight um for me I had to I built the most strength and muscle When my body fat percentage was around 14 15 percent Oh, okay Okay, and by the way 15 percent is a good body fat percentage to be at 10 percent is lean I mean that's like you can see your abs 15 percent is totally fine If I tried to pack on mass and stay 10 11 percent body fat, especially when my heart when I was younger It wouldn't happen I'd have to push the calories and allow my body fat to creep up But man, I would get stronger and I would build muscle and then I would cut down and I'd do it again And cut down. This is the old method of bulking and cutting And it allowed me to continue to add more and more mass over time But if I tried to do it While not really gaining much body fat would have been impossible Now you also said up here. You don't even take creatine Creatine is you have to create is good for you Some by the way someone your size take 10 grams a day by the way that'll help right now If you were to take 10 grams a day right now by the end of Next week so maybe a week and a half two weeks from now You'll be up by about five pounds on the scale and your and the weight on the bar will go up by about 10 pounds Almost your left just from creating and the weight will look good because it'll it'll volume your muscles are gonna be fuller Yeah, your muscles you are missing out by not taking creatine. You in fact, it's gonna blow your mind We take it you're gonna be like, oh this feels great And I actually did sorry that that was one other update. Um, I started during my cut I didn't take it at all in 23 heard you guys talking about how great it is So I started on that I probably get like four grams or whatever it is milligrams a day Um, it's four would you suggest even buffing that up to 10? Yeah, you're a big guy. I'd go 10 grams a day In fact, I mean most people five grams is is enough But now we have data showing that 10 grams Especially for larger individuals might have some additional benefits So I would go yeah, I go 10 grams a day. You know, you can split the dose or not I don't think it makes a big difference. It also says here. You're taking a DHT blocker like propitia. Is that are you still taking that? Yep, I am that's correct. Is that for hair loss? Yeah, yeah trying to keep the main. Okay Yeah, yes, it could definitely have a negative effect on yeah, so DHT It's not like this muscle building hormone, but there are health Effects that come from having normal DHT levels and there are negative effects From blocking DHT. So DHT is a very strong androgen So it's not anabolic right like other hormones not a muscle builder But DHT will make you stronger And it'll increase your libido and it'll do all these in fact some of the best We're gonna go off in a little dark route here, but some of the best Strength building steroids that are out there are derived off of DHT Okay, so I would I would go off the propitia And then you can look there's a company called enteris skin care So go to enteris skin care dot com forward slash mind pump or go to mind pump partners dot com Yeah, mind pump partners dot com will have it there too and there's a product called fallotin Which is amazing for hair loss and it does not affect your hormone levels If you do the research on blocking DHT, it's not a good thing Um, you don't want to you don't want to necessarily do that I mean, I know there's some some some applications that are important for certain situations But especially at your age, I would go fallotin Get off the propitia and you'll probably notice some strength gains from doing so No kidding. Yep. Okay. Yep. Absolutely. Well, dude And you made a you made a good point too about um the metabolism And I heard you say before sal when you would go into a 500 calorie surplus You'd be at maintenance basically within three weeks Yeah, uh, because your metabolism would shift and I I can You know, I can relay that as well Um, so eat more. Um, that's why the hyper palatable foods will help let your body fat go up a little bit while you're training By the way, do you have maps and a bulk advanced? No, I don't all right do that But that's gonna that's gonna put some muscle on you go in a bulk Maps and a bulk advanced you will that's you're gonna pat you'll put on I would expect to put on a good five five pounds of lean body mass by the end of it No kidding. Yeah, but you got to go on a nice go on a nice bulk. Okay Okay, well, I mean, it's good to know too that Our body types I might build muscle better at 14 to 15 that gives me permission to get up to that point So you will you will you will no way man. No way. I could never a 10% body fat I would not build the only time I was able to do that was when I was competing and I'm on steroids It was the only definitely naturally young like I had to push my body fat percentage up to put on some good weight so just Have a little more freedom with the food dude. You can you can afford it. Yep And then it's so it'll be so easy for you to cut anyway afterwards because your body probably wants to sit leaner anyway Sure, right on guys. Well, hey, thank you so much for all you do for for your help And uh, I'll keep in touch looking forward to putting this to to get used you got a man I can't wait to hear back from you. Let us know what happens after anabolic advanced Yeah, we'll do you got a man I You know, it was to the point where I remember that the hardest Most aggressive consistent like I don't care about anything. I'm sure to pack on size Both I ever did I got my body fat up to 17 and a half percent and I was eating A lot and a lot of shit. I was eating everything I was probably 5,000 calories a day and that was the highest I could get just that's how my body was Just would not I mean if you're if you're training hard with it. It's that's what's so funny, right like Uh, putting on lots of body fat is really easy to when you do nothing and you eat like shit But if you if you're training and you're hitting your protein intake and then you're just way over consuming calories You'd be surprised how hard it actually is to put on a lot You're you're sitting this consistent signal to build muscle and you're flooding with plenty of nutrient calories It takes a lot to put all that it it genetically super gifted people Look at you which are super rare. It's like as rare as like seven foot tall people whatever super rare There are super rare individuals out there that can pack muscle on And maintain like 10 9% body fat. Yeah, and I have met I think I can think of one or two of my entire Well, they're all over instagram too, by the way. Yeah, we now have a distorted. That's part of the problem Yeah, totally Is there's this distorted Idea of like there's a lot of those people but they literally all those people post pictures on instagram And you're probably following all of them. Wow, he gained 15 pounds. You shredded. Yeah. Yeah They're literally like less than 1% of the population But they're all of the people in your feed and so you think that like oh, this is totally obtainable Look, if you love the show go to mind pump free calm Check out all of our free fitness guides. Also, we're on instagram. Justin is at mind pump. Justin I'm at mind pump to stefano adam is at mind pump adam