 Lifting to failure can have massive benefits. However, you have to do it the right way. Doing it the wrong way makes it equally as negative. In other words, if you do it wrong, not only will you not get results, you'll quickly overtrain or fry your CNS, or at least they'll feel that way. Okay, so what are the training to failure tips? Well, from my experience, you want to cut your volume or sets down to about one-third or one-fourth. In other words, if you normally do three sets, do one set. If you normally do four sets, do one, or maybe two sets, probably closer to one. Here's the second piece of advice. Keep the reps a bit higher. Low reps to failure with low volume or low sets, not typically enough to stimulate muscle growth. It's also safer to go with let-away. Here's the third tip. Failure means perfect form starts to break down. Not, you can't move the bar anymore. That's not failure. That's just terrible lifting. So again, lifting failure. Incredibly beneficial, but you have to do it right. When you wrote the Maps Antibulk Advanced and you programmed the failure weeks like that, was this like the research you were reading when you came together for you? So that was the first time that we'd ever programmed that in a program. I remember when you were testing it out last year, almost the year before. It's been a while now. And you were talking about this. Was that something that you hadn't really experimented with in the past, with really starting to manipulate the alternating the weeks like that with the intensity and the volume? Well, because Mike Menzer was a big part of what you initially read about. But the recovery part wasn't really a factor. No, well, so if we take a step back, I learned about the original, I guess, failure training type concept. Early on, I was actually quite lucky. I want to say I was 15 or 16. And in the back of muscle and fitness reflects on those bodybuilding magazines, I saw the cover of a book called Heavy Duty. And Mike Menzer was on it. He had this really square looking like impressive physique. And so, you know, 15, 16 year old, I'm like, he knows what he's talking about. So I bought that book. And it was the first time I'd heard a bodybuilder attempt to use scientific theory in relation to muscle adaptation or growth or what happens to your body. And it did make logical sense. Now he didn't come up with the idea. It was Arthur Jones, who was a professor, a scientist who had described this. And the theory basically was that you just need to send the muscle building signal and anything above and beyond that causes overtraining or just dips into your ability to recover and adapt. And so they said, all you need is one set to absolute failure because when you fail, your body already gets that signal. Anything beyond that is unnecessary. And it made a lot of sense to me. And I tried it. Again, I think I was 15 or 16. Now, up until that point, I've been working out since I was 14. And the way I trained was high volume, kind of Arnold style bodybuilding style from mainly from the Arnold Schwarzenegger's Book of Encyclopedia Bodybuilding. And the switch, this is looking back, right? The switch was so novel that I had this huge response on my body. I remember my strength exploded. I think I gained like seven, eight pounds of lean body mass, which is a lot, especially for a kid. And then I was hooked, right? But then it eventually completely stopped working. I remember it worked super well in a short period of time. And then it totally stopped working. And then what Mike Menser said to do at that point was to rest even longer in between workouts. So it was the original workout was three days a week. You would go, it was like legs, push and pull. Okay. And then when that stopped working, what he said to do was to, instead of taking a day off in between, to take two days off in between. And it got to the point where Mike Menser actually had clients he would train once every other week, because this is how he said he would get them to progress. It just didn't work like that at all. I tried it, got no progress, didn't work, eventually went back. And that was like the beginning of me experimenting with different types of theories. Now, that was my first time experimenting with it. And since then I'd done so much experimentation with intensity and volume on myself, on clients, just throughout the years. There's been data that's been compiling throughout the years on failure training. The data is kind of weird. It's not conclusive either way. It does show, does seem to show that volume, reps, frequency also play a role in muscle building, not just intensity. So we know that pretty strongly. Also power lifters, Olympic lifters, strength athletes don't train that way. And so there's some truth, but it's not the truth, right? There's a lot of stuff in between, novelty plays a role. Who knows? So through the years and looking at data and experimenting, I kind of figured out that it's about one third, one fourth of volume that going beyond technical failure, meaning your form breaks down, it's too much. It's also high risk of injury. I also, even doing that, notice that it would fry my body quickly. So like within a month of doing that, it's like I just, I had to take a break, even though I was doing such little volume. So that's where I came up with kind of, that's how Maps Anabolic Advanced was created. And that's why people get really good results from it. But failure training itself in a short period of time, if you apply it right, you'll get the fastest gains in a four week period through that than anything else. Well, the biggest thing I've found with it too is the point that you made in terms of it being a bit more high risk. And to be able to kind of stay ahead of that and by going more of the high rep route. And this is something that I had to kind of experiment and play with when structuring these focused type of one rep max for these kids going through this football program. And it was like, I didn't want, typically you do like the one rep max is like, this is like the standard for everything. And like we kind of worked our way up to that, which I did still keep at the very end of the programming after the three months, but it's like to continuously test that would just fry them. And then you're dealing with that risk factor of like, oh my God, it's just a higher chance of injury or something kind of given away. So I added at least a five reps or five, eight reps and we're going in that direction more, which was a lot more managed. I just noticed, so for the injury issue, it's not that it's too heavy or something, of course, the heavier the weight, the higher the risk of injury because if your form is off a little bit, it can mean you really hurt yourself versus if it's lighter and your form goes off. Failure training is injury prone because when you start to fatigue, which obviously going to failure means that's what you're going after, your body will start to revert to form and technique to try to get the weight to move. Your body doesn't know, I'm trying to do a perfect squat. It just knows I'm trying to lift something. And so when I get to that fatigue part, if I'm not really conscious of good form and technique and I don't have a good grasp of it, my body will do whatever the hell it needs to get the weight up. This is why you'll see people twisting and their hips will come out, weird shit will happen. So it's very injury prone. And then the higher reps for bodybuilding, if I did one set to failure of five reps, that's hard, but I don't build up the metabolic stress like if I did 12 reps to failure. So the volume so low on the sets that the reps tend to need to be higher to get the pump and the metabolic type of stress that I think is important for hypertrophy in particular. So I think it's some of the worst messaging that has ever been perpetuated by the fitness space. I really do. And I think so many people gravitate towards it. I spent at least a decade of my training career thinking that that was what was ideal. A lot of the bodybuilding message is built around that still to this day when you hear them, most of them will tout that, most people just can't take it to that intensity level and there's this idea that like... Underfed or yeah. Yeah, exactly. There's no such thing as overtraining under only under eating and... So you just get fat and overtrained? And I guess you just don't really realize like those people that promote those messages don't realize what a genetic anomaly they are and what a factor anabolic steroids plays a massive role. Totally. And someone who has been on and off steroids for most of my life, it's crazy that just because you're on anabolics means you can get away with it more, but it's still not ideal. No. It's so interesting why... Ideal is still ideal. Yeah. You just get away with making more mistakes. Yeah. And I just... It's crazy like when I figured out that this whole volume intensity, nutrition and stress was like this dance that you're always doing with your body and that when you throttle down like that all the time, sure there can be a place for that where it could have value, but 90% of the time it's not. I was just going to say, God, it's so funny you hit that, you said that number. If you were to look at, if all of us were to examine and look at a person's let's say one, two year, three year, let's say long-term, right? Long-term training programming, it probably will look like 90% cruising, 10% cruising. Yes. Totally. 10% of the time should you really push it to sprint. The rest of the time you're cruising. Anything... You change the ratio 80, 20, 70, 30, whatever. You're asking for trouble. You're not going to get there any faster either. It's so funny because I guarantee this will be clipped out somewhere and somebody will share it with some meathead or some trainer that's all broided out and then they'll, oh, they're just a bunch of pussies. They don't want to sweat. They don't want to train hard or what that's just like, more on there's a much easier way to get fucking jacked and not have to train that way. And it really took me a long time to figure that out and it's so funny because it's like, oh my God, it's actually doesn't have to be that difficult. No. And when you learn that it's this like beautiful dance between stress, nutrition, recovery, volume and intensity, you realize like that is like, that's your nitrous button that yes, of course, if you're in a drag race and you're neck and neck and you hit that button, you're going to edge forward and get a little more and win. But if you throttle on that all the time. Your engine blows. Your engine blows. Yeah. And you know, I don't care. You're just, you're not going to win the long race. And so to run like that and for so long I was plateaued and a lot of it had to do with just revving that engine up too hard. And when I started to scale back on volume, scale back on to all of a sudden I started to build muscle. And I was like, oh my God, like crazy to think that it was, but it was because the messaging, because that is what is promoted the hype and the music behind the lifting. And it's like watching Ronnie Coleman before I go train every time and just like. Not even, dude, it's in every direction. Yes. I mean, you realize like even in the cardio group class experience, it's intensity, it's loud music, it's everybody has to put 100% out. Like it was in the sports world. For me, it was like every single workout was like you had to feel like you just got your ass kicked. Like that was like the mentality. All of us shared that. And it was like, man, I can only imagine going back and just like working with my body and like how much further progress I would have got. 100? I would have been. 100%. It's like when an athlete or a celebrity or a fitness influencer or whatever shares their work out or their programming, they're not sharing with you what they normally do. They're sharing with you the peak of what they normally do. When you watch a pro athlete train, what you're watching is probably like, oh, nobody's going to record their normal workout and post it. Like I don't talk about the fact that when I do pull ups, this is true story. It's not Instagram. When I do pull ups for a workout, body weight pull ups. I'm always hovering around eight to 10. Today I want to see how many I could do. 20. So if somebody's like, how many pull ups can I do? I'm not going to say eight to 10. It's just natural. Oh, I can do 20. How often do I go hammer out 20 pull ups? Never. Never. Same thing with finance, right? Your best month. Yeah. How much do you make? They're going to pick that one month. The biggest month I've ever had in my life. And they multiply it by 12. It's so true. But then, you know, the consumer sees this like, oh, that's how I'm going to get that way is I got to train like that all the time. The genetically gifted anomalies, not even the people that don't represent most people train like that all the time. They train like that, you know, eight weeks. 12 weeks. Back to the 9010, like you're saying. We said that that's a great rule. If a race car track was a good representation of life, life is full of these hairpin turns and figure eights and heart. And you've got one straight away. That's it. That's it. And every time you lap around, there's a stretch. You should throttle down to maximize winning this race. The rest of the time, there are just turns and they're harder turns and other turns and there's no reason for you to be throttling that hard. You should be trying to minimize that, to balance that. Yes. Yes. And yet we have your, we're just and all. So all I was doing in my 20s was just what's been out? What's been out? What's been out? It's a great visual. I just see like the whole Instagram as being like the fans that finally get to see you. Yeah. Keep going. Maybe you're back on the like spot yourself. Spit it out. Like going. Oh wait, there's a fan. Hey, look at what I just did. In fact, this is how bad it is. What I just said about people posting their workouts, it gets even worse. People don't actually even post their best workouts. They post their best workouts plus, you know, 50% more. Yeah. I mean, I know people personally. Personally. Well, they'll list their workouts and then I'll know the workout partners and the workout partners will be like, he doesn't. Oh, you remember? They show two reps. You remember when we used to see Joe Donnelly and when we first met? Oh yeah. I need like, you know, the 56 sets. What the fuck are you doing guys? He's training partners like he does 12. Yeah. You know, he doesn't do it on 56 sets. And because, and it's so funny because it's weird how it works, right? Because you see someone because nonetheless guy's impressive, right? Yeah. He's strong. He looks amazing. Sure. Big Jack dude, right? And you're a young kid and you go to and you just, you, you die at one tenth of that fall. You're like, this is why I'm not there yet. I just kind of keep pushing and like maybe one day I'll be able to finish this workout. You said some about, you know, anabolic steroids and it allows you to get away with more. A lot of people don't realize this with androgens. They do make your muscles more resilient. Recovery is faster. You kind of turbo charge, right? They also turbo charge and make the CNS more resilient. A lot of people don't know that. They affect your central nervous system in very powerful ways. In fact, in fact, and athletes in strength sports where it's common to use anabolic steroids know this. There are specific anabolic steroids that athletes will use precisely for their central nervous system, stimulating effects. For example, power lifters. There is a steroid, look this up. For anybody who thinks this is cool, you can look this up. It's a weird name. They're called check drops, C-H-E-Q-U-E drops. It's a type of anabolic steroid. I was reading about this the other day. It's got very little value for like muscle building or hypertrophy. It's very toxic or whatever. But it has this effect where you take it and an hour later, you're an aggressive animal. And so power lifters, it's a favorite steroid among power lifters before me. For MMA athletes, we use it before they'll fight or boxers before they fight because of its CNS effects. There's other anabolic steroids like anadrol, also very well known for this word. You'll take it for five days and you're significantly stronger. You didn't build any muscle in five days. So not only do these athletes who are genetically gifted recover faster and can deal with more, but then they're on high levels of androgens which make their central nervous system more resilient to the beat downs of the workouts and stress and shit like that. Pretty wild when you think about it. The funny part is though, I got an opportunity during that little three and a half, four year run or whatever it was when I was chasing plastic trophies. And I got to coach a lot of these bodybuilders, bikini athletes, men's physique athletes. And one of my favorite things to be able to show them is to balance their recovery and scale back their intensity and volume. Nobody showed them that. And blow their mind. And pull back the steroids. I'm going to pull back these steroids. We're going to take off a day in the week now. You're going to do five less sets every workout. It's like, I don't want you to train to failure except for when I tell you, we'll probably do it once every other week or so. It was just like, I remember them being so shocked by like, are you sure? Just trust the process. You'll see. And even on antibiotics, they were seeing incredible results by pulling back the volume. I just think that we're misled on how value and by the way, we're saying that it has value and I do think it has value and yes, 10% of the time, you'll find me doing something with that. But you could literally never train to failure. Yes. And build an incredibly strong, amazing physique. 100%. Now I train to failure now on average I would say a total of, let me see, if it's probably five weeks out of the year. Not in a row either. It's not five weeks in a row out of the year. It's like a week here, a week there. And if I were to add it up, that's it. So how many weeks are there in a year? I don't know. But that's about as much. You know, back to like the race car analogy again too. It's like the guy who decides like, you know, the fastest I could take these corners at is like 90 miles an hour in this race car. So he drives the whole race at 90 miles an hour. The other guy is throttling all the time. And spinning off. Yeah, and spinning off. He's still going to lose. He's still going to win. Or the other analogy, we've seen this in golf. Like there's guys that like just, they hit their seven iron so sweet, but they can't drive straight. And so with that, so they play the whole course with one club, the seven iron. And they actually shoot their best golf because they're not trying to crush the ball all the time. Yeah, it reminds me that. They're just trying to line up their next shot. It reminds me when I beat you guys at Topgolf. Stop. Almost. Hey, that's almost exactly what happened. Remember that? You guys were blasting it. Of course we remember that. And missing it. And I would just pop. Pop. The Carnival King strikes again. Yeah. Can we make him our surest of this as Carnival King? Hey. Carnival King. You are the great. You are the carnival king. It makes me sound like a carny. I'm not too fat. Hey, did you guys see, I was listening this morning on Dave Ramsey. Somebody called, I love listening to his callers. He gets some of the greatest callers. And he had this caller call in. Guys, I think just about to turn 50 years old and him and his wife. He was his, I haven't heard, I haven't met somebody or heard somebody that tell the story that this happened to them. But you guys, are you guys familiar with people that like go in with like their whole work and everybody buys a lot of re tickets? Yeah. Huge lottery. And like they all, they all put it at like a thousand dollars in. And so then they end up getting like, you know, real quick, if you're the boss and all your staff buys a ticket, you're really hoping they don't win. My whole staff is gone. I never thought, I bet you, you know what, since you, that's such a good point that I bet never does the boss probably put that together. That's probably all the employees. Unless the boss is in on it. Yeah, I was gonna say, he better put his share in there so he gets a piece. Well, that's, or I'm saying that it's like all the employees or they don't even involve the bosses. They probably all go like, let's put our money together so we can fucking leave this place. Hey, what's that scene from? Hey, that mutiny. One of the funniest scenes in any TV show was Reno 911, where they all thought they won the lot. Oh my God. They're so hilarious. Where they're all walking in one by one, talking shit because they thought they won. Like one of the dudes comes in a fur coat. Fucking mother, you know, he's talking shit. But there was a misprint. They all realized it was bad and they put it down on. Sorry to take so much. Then the next person comes in. They all have to wait it out. One of the chicks walks in and she's hammered and shit on drugs. The irony though, this guy who won actually said, he was talking to Dave and he said that he, I love my job so I don't want to quit my job. But he after, so they did that with a bunch of people at work. He didn't say how many, he didn't say how many, but a bunch of people at work all went in on it. They won after taxes and splitting it all up. He still walked away with 22 million. Yeah. Wow. And yeah, he was asking him and they, and so he's asking Dave if he thought that they shouldn't tell him. He's like, we haven't told anybody. He's like, we've literally, I think he's the name. He didn't even tell us teenage kids, didn't tell any of their friends, their parents. They didn't tell anybody and he's just like, you know, we just, you know, he said he did a bunch of, like reading after he won. He like went and researched, like, you know, what happens, how many people go bankrupt after winning the Lotto and the top reasons why. And one of the top reasons why, aside from the fact, I think the top reason is people that get a windfall and money like that. And we see this with athletes and it's just, they didn't build the behaviors around having that kind of money. Yeah. I'd be like snapping my fingers and making an obese person lean. Right. And then thinking they're going to be able to keep it off. Cause they didn't learn those behaviors. Same thing goes with money. So I thought that was really funny that this guy is, he's calling in and he's asking, he shouldn't, I know I thought so too. Well thought out. I was thinking about it like, okay, if I, if you want. He respects the power of the money. Yeah. If you won that much money, one, who, who do you tell or not tell? And then what do you do with, what do you do with that? Well, you guys would know right away. Stick with 22 men. This is a good number. I would tell you guys right away, my wife, I don't, and then my, my. Yeah. Cause I want my one fourth. Cause we've already agreed that everything that we do together. Yeah. Don't matter where it came from. I told you guys what I would do. I'd come in and be like, we're going to Chili's for lunch on me. What's up with Sal? What's going on with Sal? No, I got so many coupons now. I would, we know what my dream is. If I want, seriously, I don't think anything would change for work or anything like that. It's still come here. I love what I do. What, one thing would change is I would try to, to buy a piece of land where I could have my parents, so I like that. I like that. You know, maybe some, maybe my siblings would be up to them, but definitely my parents and my wife's mom would live on like, like the gemstones, right? Have a piece of land with houses. I do think that when they just be like, you guys can retire here. We'll all live together. I do think that would be one of the coolest ways to do something for the family without like doing something for the family is to buy, you know, a hundred acres and have four or five houses on it. And it takes, you guys can live there for, it's yours to live it free if you want. I like that. And then put a school on that that, you know, we hire like specific people to run and, and again, yeah, that's kind of where my brain is these days is like, how can we kind of have our own autonomy in terms of like, you know, with the kids, like how can they get, how can they learn ways to be self-sufficient, to, you know, music, to learn like all these things I wish I'd have learned in school. I never got taught, you know, how to like finance all that stuff. Like I would, I would go all in on all that kind of stuff. I want to know what Doug would do because you're the biggest tight ass on all of us. What? Yes, you are. I don't know if I am. Yes, you are. For sure you are. I go to Vegas, of course. Yeah. Let it ride on Black 24. All of it. All of it. I mean, yeah, I am kind of tight that way. For me, you know, a nice house would definitely be like a custom that you built. Very custom. Yes. I've been thinking of a place for probably over 10 years. I mean, it has been changing in my mind ever since that time, but I would put it, I would put it to paper and then actually build the thing. But for me, yeah, investments, I would definitely diversify that. I would not, I would definitely not go out and just spend it on wild things or buy things. Yeah. Buy experiences. Yeah. Travel, that type of thing. I don't think Doug's tight. I think Doug's wise. Well, I mean, he knows what he likes, so he doesn't like. I think people make a mistake when they, and you don't truly know what really is going to bring you value. And so you spend it on a bunch of shit. You believe that about yourself? Do you not, do you not think that there's a little bit of you that is a little bit of a tight ass? Oh, definitely. Okay. I come by naturally. My parents. No, but that's not the same though. No, no. So I'm very careful with my money. That's different. So I'm very careful with my money. He's not a miser. However, not to say a miser, he's a bit of a tight ass. He's also very generous though. I've seen him be very generous. He buys shit for people that he doesn't need to all the time and takes care of bills. Yeah. I don't think, tight ass to me, when I hear tight ass, it's somebody that's got a bad relationship with money in the reverse. That's what I think of. Oh, I don't think like that necessarily. I don't think of it as a negative. I don't even think of it as a negative. I don't even think of that as like a negative thing. I just think if you were to, if there was a spectrum of like, tight ass is on one side and over the top frivolous is on the other side. You're, I'm marked with the tight ass. Yeah. You're fair, fair evaluation. No, I'm very, I'm extremely careful. Yeah. Cause I do know that it can go very quickly. Yeah. Easy come, easy go, if you will. Yeah. And I grew up with parents that grew up right after the depression. Yeah. And they were so careful. I mean, if you compare me with my parents, I'm like this crazy over the top spender compared to them. But it served them well. I saw my parents, my dad was a junior high school principal and they were very careful with their money. He retired when I was a junior in high school. Wow. From school. He did some other things afterwards. Some, like he was a builder on the side and he did a remodeling company for a while. And then he loved video editing. Funny how I got that. And so he did some of that from my brother-in-law's company. But they traveled, they traveled the world. Yeah. On, on not much, but they were so careful with their money and then they owned a home and then they had a couple of rental properties. And, That's really impressive. That's great. Yeah. And when my, my dad passed away, he left my mom flush with cash. No needs for any help whatsoever outside for the family and that type of thing. So, I have that naturally inside of me. However, I would do things that my dad would never do. I mean, if I see something I want, I'm going to buy the nicest I can buy. Like your espresso machine. Yeah. Or a samurai sword. I mean, see, he's not like that much of it. Like there's obviously, he's not a miser. That's what's, what's valuable. But I would think if we had a, if we were all, the four of us were on a spectrum and I would put him on the furthest left of that direction. That's what I mean by that. And I don't like mean it in a negative way because I don't think any of us are on the other extreme negatively. I'm not a big, I'm not a big spender either. Yeah. You're the next closest. I mean, which is why you defend him in that because I know you see a little bit. Well, no, I just think I like and I'll spend money if I want something, but I just don't want a lot of things. That's the thing. Yeah. It's a lot of things I don't know. It's a similar way where I learned those skills through watching my parents. I mean, my parents obviously very, very poor. My dad till this day, you know, he gets excited to tell me if he saves $15 on tires. He did this the other day. Still? He starts off, he always starts off the story like this. Those fucking guys try to rip me off over the dealership. Yeah. What? You know how much they try to charge you for tires? And then he'll give me the number and they'll be like, I found him online for this month. You saved 15. You ain't getting over on me. $60 on all your tires. Yeah. You believe that? No. That's so funny. My mom, she loves saving so much. Yeah. She gets a bargain. She's just so happy. Yeah. Her favorite place to shop is the Goodwill. Oh, sorry. And they have these big bins and she'll go. Your mom and my mom would be best friends. She's 91. And she goes down there. You know, she gets dressed up and goes down to the Goodwill and she finds all this stuff. Some of it's, you know, and she buys shoes and whatever else. She told me the other day that she had a hundred pairs of shoes. Like a Milda Marcos. Wow. I was like, mom, you never even wear those. She goes, you know how much I spent on those? Each one was a deal. I bet she paid for a hundred pairs of shoes. She probably paid $50. Seriously. I love that. Dude, my mom shot us a place called the bargain barn. Still? She still, she doesn't still do that. She still fucking does that. Really? Oh, it's so great. I swear to God, she would just dumpster dive, you know, and find things. And like, and you know, it's one of those things. It's like, it's a pride thing for her that she can find like that treasure. She loves it. Like a treasure hunt. Absolutely. That's why I'm like repulsed by it. You know, I just, I went in the opposite. Like, I don't, again, like I don't spend outside my means ever. Like, it's always within my means. I think we're all like that. I just, you know, you know, like I'm so not into like the cheap, save a fucking buck. I mean, like I will make money so I can get the thing. He's right. I mean, look at the helmet that he just got. That's the Cadillac of, uh, yeah. Did someone make that for you? How did you get that? I make it for me. Oh really? Was it a listener or someone you actually saw it out? No, I just looked it up. Can you contract it? I'm gonna ask you a question. I want the truth though. What? Did you try it on? Fuck yeah. My nose was kind of too close to it. It was like smashing. Hold on. Second question. Be honest. Did you have sex in it? Not yet. Is it, is it really expensive? No. No, it's just like, like 200 bucks. I mean, it's kind of expensive for plastic, right? Plastic helmet. But I'm ready for cosplay, you guys. Nothing. Okay. So again, everybody obviously has the conservative with it. Not a, is there like one thing that you would say, I'd be a little absurd or a little like obnoxious or something that would be splurging? Like, is it, if you were to, what would, yeah, like there's something, either a thing or a service like you would, because I know for me, it would be a service. Like there's a service that I would, I would pay for. It's a little bit obnoxious or absurd, but I would be like, if I got that kind of money. Home chef? Well, yeah. I don't think that's absurd. I think that's, that's really, cause I would do that. Yeah. Yeah. That's like, I've caused a necessity. So that's not, that's not like, that's a definite, right? What is it then? Um, I would want fresh sheets every day on my bed. I love getting into a bed of fresh sheets out of the, out of the dryer and have a service where I don't have to make my bedroom with that. That I, I freaking just get to climb in like hotel feeling. That is the weirdest thing. You know what though, that's my, that's doable, Adam. Yeah, it's doable. It's a little absurd. Just tell your, just tell your wife you want to do that. You never have to do it, right? I want her, she doesn't have to do it. Like, we, and we already get, I get fresh sheets once a week, but I will want them daily. Every day I want to get in that. Downy fresh bear. Dude, there's something. Oh, yeah. I mean, I don't know if it's because I got like sensitive skin or what it is, but like getting into a bed that feels like it just came out of the dryer and has that nice feeling. Oh, it's a, it's an amazing feeling. It's weird how much of these things can be tied to something when you're a kid. The guarantee has something to do. Oh, for sure. Same pair of sheets. Shitty sheets. And we, I watched her sheets like once a year or something like that. Yeah. Disgusting. Yeah. It's your body print. Yeah, dude. It was definitely not. Hey, did you, that bear that you just talked about, that freaking snuggles, whatever the hell. Yeah. Yeah. Yeah. Did it just me or did you, did you want to kick the shit out of it? I just wanted to punt it. Yes. Yeah. What is it about that annoying ass bear? Every time I saw that commercial as a kid. They're trying to make it all cutesy. Wanted to beat them up. Yeah. Yeah. Yeah. I'm going to get my heads off Barb. Today's program giveaway is maps power lift. If you want to win that program, this is how you enter. Leave a comment below this video in the first 24 hours that we drop it and then subscribe to this channel and turn on notifications. If you win, we'll let you know in the comment section. We also got a sale going on right now. Maps bands is half off and the hardening or bundle of programs is half off. You can find them both by clicking on the link at the top of the description below. All right. Here comes the show. Okay. So I'm going to take a turn here. I went on the seeds website to look up the science behind their probiotic so I can communicate it better. So I stand behind the thing. I always say it's the world's best probiotic. For sure. Well, they have the world's best scientist working on it. So I would imagine that. It's on another level. So I'm going to cover a few things about them that are different than any other probiotic. They have, there's two capsules within one capsule. Okay. The outer capsule is a barrier to oxygen, moisture and heat, which is what keeps the probiotics alive at room temperature. So if you take a probiotic, you either have to refrigerate it or it's room temperature and it dies. And then the refrigerator one, as soon as it hits your gut, it's dead anyway. Right. So you get some benefit from dead probiotics, but you get more benefit from live probiotics. They've created this. The inner capsule creates a barrier to help it move through the body. The outer capsule stops it from getting destroyed in the gut and also provides it with prebiotics. So these are, this is a, the outer capsules made with compounds that feed the probiotics as they're released to help keep them alive. And it's the only probiotic that's been shown to make it to the colon. So it goes all the way through. Double capsules. That's right. Yeah. That's right. And so it gets to, It's the only probiotic they have shown that? They test it specifically to show that it doesn't get destroyed in the gut, but makes it all the way to your colon. Interesting. And actually seeds where you need to. This is why it's the, like I said, Don't they have some kind of like simulator? They do. Yeah. I would love to see that in person. They have a specific machine that simulates the gastro process and that you can watch the capsule make it all the way through. They'll put other probiotics to show you. I remember when we first, Now we reached the colon. Started working with them and how excited you were about it, which sometimes I just like whatever. So it gets excited about a lot of things with supplements. And so I kind of didn't like think too much about it. This hurts my feelings. But I'm going to defend you here though. I mean, like what, when I really knew like how good they were was when other people who've been either taking probiotics for a really long, like they take it and the feedback I get is like, Oh my God. Oh my God. Like I can tell a difference with this probiotic. I've been taking probiotics for years and like nothing is like the seed. I've had hand, like at least a handful of people messaged me that and tell me like how. I know. I wonder how many people have taken probiotics. Ah, it does nothing. Did nothing for me, you know, it's cause they just didn't have the right deliveries. I've taken a million and one probiotic company. Can you, can you overdo it, Sal? Can you. Of course. So you can. Overpopulate. Yeah. Yeah. Yeah. So what's the, what is there, how do we find out the right balance depends on the survivability where it reaches in the body and the individual, but typically you're looking at, I think 50 million to a hundred million is the number of bacteria that you're looking for in a capsule. Some people go much higher, but I think that's cause most of the bacteria gets destroyed in their gut. So they have to go so high to elicit some type of a positive effect, but then children, something that's got 50 million, you know, whatever. I remember the unit of measurement. Yeah. We'll have to write down a bunch of these questions cause so we, you know, I told you that Katrina and I are going through and renewing all the contracts for next year. And we just did seed. And I actually requested to have one of the doctors back on because it's been so long since we've done that. And I would love to do like a really deep dive on the probiotics. And just, so I'd like to make a list of questions like that and hear them explain everything to us. Cause I think we did that when we first met them, but that was like three years ago now. It's been three, four, it's been a long time, right? When we had the, uh, the seed doctor come on here. That was a long time ago. At least that, right? Yeah. Speaking of beneficial bacteria. So I don't know if you guys have no, so we've been working with Z-biotics, right? So for people that know Z-biotics as a probiotic drink where the bacteria have been modified, literally gene modified to break down, acetaldehyde, which is one of the negative byproducts of alcohol. Acetaldehyde is often responsible for the shitty feelings that people have when they drink alcohol. Um, because your liver processes it, but some gets released in the gut or gets turned, gets from alcohol, it goes through the gut and then it can cause things like headache. You can feel inflamed, digestive issues, that kind of stuff. So Z-biotic has genetically modified bacteria that when you take it and then drink, these bacteria break down the acetaldehyde into components that are just not going to cause any problems. Um, I don't know if you guys have noticed this. This is how big of an impact Z-biotics is having because they're slowly like really taking over. It's one of those products where they don't put a ton of money in advertising, but because of word of mouth, more and more people are like, whoa, this shit is crazy. It really works really well. Are you guys noticing all the, the supplements now that coming out? Oh, so many competitors. Acetaldehyde, this breaks down acetaldehyde. Now they have a patent though, right? You cannot make this. Only Z-biotics has this bacteria that can do this. Everybody else will use herbs and compounds to support the liver to try to work with acetaldehyde, but it's not your liver's inability to break it down. I don't know if this is a good thing or a bad thing, because I feel like unfortunately the average consumer has no idea. They hear something like this. They hear some of the same words getting thrown around and they go, oh yeah, I tried some product like them. I've had that happen already with family and friends. I'm like, oh, you have to do this. Oh, no, I've tried that. That shit doesn't work. It's kind of like the red light therapy too. You know exactly, right. You have somebody who's gone out and bought some cheap one or something like that. And they're just like, oh, that's stupid. It doesn't work. It's like, oh man. I still, I mean, you obviously were all pro free market. And so what other products try to do is they try to remedy the after effects of exposure to high levels of acetaldehyde in the gut. So they'll put detoxifiers in there to help with the liver. You got to hydrate yourself, electrolytes. Oh, here's some antioxidants, right? So what they're trying to do is put the fire out. What Zebiotics does is it prevents the fire from starting in the first place. There is nothing on the market like Zebiotics because it's patented. It's a patented probiotic strain that they create, they genetically modified to do precisely what I'm talking about. And you cannot copy this. They're protected by a patent. So there's nothing that's out there. It's been wanting the knockoffs. Totally. Hey, what is, if my cousin has a kid, that kid is what to me and my family? Second cousin? Is that what it is? My second cousin? Your first cousin, second cousin? Yes, my first cousin. Or first cousin once removed or something like that? Your kissing cousin. Why'd you look at me like that? Whoa. Whoa. Whoa, whoa, whoa, whoa. I mean, I think Shisitian's good at talking about it. So my second cousin. You look familiar. That's my erection. Oh, God. It's wrong. Sorry, just wrong. Real, real story. I'm just kidding. Let me make the case now. Just joking. Okay, second cousin. I was talking to my second cousin. He's only like in his mid-20s right now, early to mid, like 24-ish, I think he is. And just had his first baby. With his wife. And she's only 22, I believe. So they're really young. And I was talking to him yesterday, checking up on him, seeing how things are going. So with that. And he said something that I thought was unique, because I think we've shared this before. And I'm curious to, if you've either read research or if you have like some sort of an evolutionary theory behind it. So I asked him, what's the greatest part? He's like, you know, my love for my wife is radically changed. Like I look at her so different now than what I did before. And I totally can relate to that. Like it was such a, Katrina and I had such a great relationship at Bond. We've been together for a long time. We were together for a decade before we even had a kid, right? So we've got a great foundation. And introducing a child into that, like radically changed my love for her. It was wild and unexpected, right? Like I didn't think that I would have this. Or you didn't even know that it would feel that way. Yeah. Or I didn't know that. Like, yeah, I didn't know it. I couldn't try and imagine that or even know what that would feel like. It was so unique, right? You know, and I guess what I, I guess as a father or a husband, you know, I guess there's something with like, okay, obviously there's this love that you never thought you could have before. Once you have children, which everybody here could relate to. And then to see your partner take care of that, that thing that is a part of you, I guess, is it has to be like, because it's an extension of you. Yeah. And it's almost like you get an outside view of them taking care of a part of you. It's such a weird thing because evolutionarily speaking, I mean, it makes sense, right? Otherwise, the species wouldn't even exist. We wouldn't survive if we didn't have those feelings. But it's counter to your own survival, meaning if you have a baby, for most of human history, it's a burden. You got to feed this creature that can't do anything. Okay? Human babies are literally worthless for a long time. It's not like a giraffe or a gazelle. Like they can run almost immediately. Human babies are a fetus for a long time. So they're almost a burden. And then for the man, evolutionarily speaking, the baby is a burden, but so is the partner, because she's not able to do a goddamn thing for a while either. And she's got to breastfeed and be connected to this baby. So now you're the hunters, right? This is back when men were hunters. You got to find food for you, for your wife and your baby now. So you just tripled your responsibilities right out the gates. So in order to continue the species, we have to have this incredible drive and connection. So I don't know. It's got to come from something like that, but I would say try this. Try hating someone that genuinely loves your kids. It's impossible. It's hard. You can't do it. You can't... You know, they say that that's a lot of times what heals like a poor relationship with like a parent. Of course. Now you see them as a grandmother loving your child. And they're like way better with... Yes. Yeah, in their way. And it's like, I've heard of cases like that where it completely heals a wounded parent-child relationship. You could totally annoy me. I don't like you, whatever. And that's true. I still won't like you, but if I see you genuinely love my kids and treat them well, it's impossible for me to hate you. How can I hate you? Do you think the reverse is also true? I would say you take that same scenario where you have a parent who you don't have a good relationship and they don't like love your child or they don't make effort towards your kid. I would imagine that would drive a... Drive a steak even more, right? I mean, obviously if they mistreat them, but even to just not want to love them as much would probably make that. You know what's funny is that, because I've always loved kids. The oldest of four had lots of little cousins. I was always put in charge of watching them. So I had a lot of training, I guess. And I just love babies. Love kids, love babies. Any time I go to a party, or like let's say I went to a family party or a friend party where people don't know me, right? So I go to like a friend's party. I would always, you know, people are attracted to the pets, like the dog or the cat. I was always attracted to the kids and you would always see me holding kids or playing with kids. And whoever I was, it didn't matter where I was, they didn't know me as soon as people saw me with the kids. And it wasn't like I did it on purpose. Everybody there was like, he's the greatest. Oh my God, I love him. And now as a father, I realize this. If somebody came to my family party that I didn't know, and I saw them interacting with my kids in a very positive way, I wouldn't help but like them. It's weird because it's uncommon. Yeah. You know, I think, yeah. And you notice that too. Like, yeah, I used to get that. It's like you just pay attention to kids, acknowledge them and, you know, like try and interact with them. Like getting a guy, especially to like interact with kids. It's like a rare thing. Oh yeah. There's that family guy. There's a family guy episode where Peter takes Stewie to the park and then Stewie poops himself. Yeah. So he like puts him down to change his diaper and all the moms there are like, it's a dad. He's changing a diaper. It's like playing like the dramatic music. Like you have to do the little, like the least amount of effort. The bar's very low. Yeah. You see that? We had somebody in our forum who called and we had that discussion the other day. And Jeff, I forget Jeff's last name, but he's in our forum and he was actually the reverse situation, right? Which is super rare, which was mom left. Mom left and he actually raised, raised his son by himself like that. And it was early too. I think he said five months or five years. Good man. Yeah. Good man. Yeah. No. Super, super impressive. He's speaking to kids, my daughter, my baby daughter, my 10 month old daughter. This is right around the age. This right around 10 months, I'd say to a year, certain personality traits start to come out. For sure. This is where it gets really good. Oh, bro. I love the brat. Oh my God. Oh, bro. More challenge for you? Oh, listen. I, so she... I thought this one was supposed to be easy, bro. Well, so she's chill. She's otherwise chill, right? She's a happy one, right? She is. She's always happy, always chill. But I'm starting to realize she likes to tease and torment her older brother, her almost three-year-old older brother. At first, I thought she was just being a little baby, you know, just being a baby. Yeah. And he's getting annoyed with her. But yesterday, I put them on a blanket on the floor. We have hardwood floors. And I'm pulling them around, and they're having fun, right? And I noticed she figured out, because she's next to her brother, she figured out that she could lift her leg up and kick them. So she starts kicking them, right? And he's like, stop it, stop it, stop it. And then I look at her little cute little baby face. And she makes... You know what a little kid is trying to like mess with another kid? They make a face. She starts making this face, like she's trying to fuck with him. And she's kicking him, and he holds her leg down. Then she starts grabbing him with her hand. And then she kicks it with the leg. And I'm like, she's purposely fucking with her older brother at 10 months old. I recorded it. I got to show you guys. Oh, I was dying. I sent it to Jessica. And she's like, is she doing that on purpose? I'm like, yeah, dude. She knows she's bothering him. Is she doing it on purpose? You know what's funny too is sometimes what happens too is because she's a girl, she's younger and smaller. You defend her still because the brother is older, stronger. And what you don't even realize you, you know, unintentionally do is create that even more. It's kind of a hard dynamic. So you guys don't know this because you guys don't have daughters. And Doug has a daughter, but he doesn't have a son with her. But when you have, I don't know if this is common. This happens with me. Jessica called it out. With my daughters and my sons, I'm harder on my sons. Of course. Than I am with my daughters. And if there's a scuffle or something happens between them, I tend to side. And so what this has created. That's good. You have a balance. Well, yes. Hopefully like mom, you got to be the other way around. What this creates is like, my daughters think they, like my older daughter, she just messed with her older brother. And he just has to take it. And I know why it's cause when they were little, if he like, you know, did something back to her, it's like, don't you dare. You know, meanwhile she was the one messing with them. So I'm like, damn it. This is going to happen again. You know, my son's going to be like, she always hits me. Well, I mean, I know people get weird when I, when you do analogies like this, but I can because I have a kid now and I had dogs. And I had, I had two English bulldogs. And I had, they were a year and a half apart from each other. And Bentley, the older one, I remember, you know, so he's only like what, two or something like that when I bring in the, the other one. And the other little one, Mazzy was so, so small and little. And he was kind of a run to there too. So he's going to be, he was already going to be small on stature. I would always like, protect him. Yeah. Protect him because Bentley would, it was too rough and I was afraid that he was going to hurt him. And so I did that so much that I trained Bentley that he is not allowed to respond like to physically mess with him. And then as Mazzy got older and turned into a teenage dog, you know, he'd get into the, it's young teenage years or whatever in dog years. And he became a little shit. And then you have this smaller bulldog would just attack and punk Bentley all the time. And then Bentley was so afraid to respond. And that's not natural in the, like the dog world. Like you're supposed to allow, like the, the alpha will assert himself. And once he's done that, the dog will normally will submit like a dog. Once, once a pack has decided who the alpha is, then it doesn't have to keep reproving itself all time. But his whole life, he had to get in, he got in fights all the time because he would never assert himself, even though he was the alpha, cause he could crush Mazzy, he would constantly would take this, this beating and Mazzy was constantly trying to prove himself to, it was like, man, I really created that and didn't realize it until after the, Jessica calls me out on it. And it's like, uh, I'm more, I'm aware. I'm like, yeah, you're right. I'm like way harder on the boys. And I think Justin's right though. Like I feel like, I mean Katrina would for sure would be that the way she, she would be harder on the girl. Yes. No, definitely. I think she would. I think she would be hella hard on the girl because she's such a hard ass girl herself. But man, she is so soft on max. I always want, I'm like, dude, he's, you can't be that soft. I've heard that, right? I've read that moms are like that with their boys and dads. Is that because, I wonder if it's because you know, like as a boy, you know, as a man and a boy, right? You know the shit that they're doing. Yes. And the girl, the mom with the girl's like, it has to be a fact. That's totally, I totally think it's sad. Yeah. And that's the thing. There's a little bit of uncertainty there, like when to, to correct and like, and I'm like, quick on that. Like any inclination of like, some kind of like something I need to address, like I'm addressing it. Like right now, that was like zero to a hundred. And I'm like, look, what happened the rest of the day? We had a great day. Right? I snipped that in the butt. You know, so it's just one of those things. It makes her uncomfortable, but I see the pattern. I know, I know what's going to transpire after that. And so it's, I imagine it would be the same thing, you know, with, you know, in terms of like the manipulation tactics, the way that they can kind of pull strings and all that. And then we're just like, ah, like hypnotized by it. Oh yeah. I totally, I totally think that. My older daughter, she knows how to do that. And so I think that, and I'm not aware of it. I think if we had a girl, I think Katrina would be much rougher. And I'd be constantly like, hey, take it easy on my baby girl. You know what I'm saying? She's such a sweetie. Yeah. I could see me be that way. She'd be like, nah, she's just working you. You're not even paying. You know what I'm saying? Like I could totally see that dynamic. Stop coddling him. He's going to be fine. Like he'll be all right. That's so funny. Yeah, it is. Speaking of wives, I was just talking, Jessica doesn't believe me. So I would love you guys to hear what you guys think. So is there something that your wife does or maybe a way that she might look that is, what maybe she would think wouldn't be attractive, but you find super attractive. Cause I'll give you guys an example. Give me an example. Like, like I cannot resist my wife when she's in the middle of doing mom's shit, wearing my sweats and her hair is back and no makeup. And she just handling shit or trying to do shit. And she always gets mad at me cause I'm like, I'm like, Oh bro, I'm like, oh my God. And she thinks I'm full of shit. Like you're just saying that cause you're whatever. I'm like, I have no makeup on. I didn't even take a shower. I'm like, no dude, this is the hottest thing I've ever seen in my life. Is there anything that you guys have? Yeah, there's two for me. Right. And I think that one is similar. It's normally taking care of Max. Right. When I see her in the kitchen, putting together dinner, multitasking stuff on the laptop and email stuff. Like, I see her in her element like that and handling that. Like, and I'm actually in a moment where I'm like, just chill. Like I'm decompressing from the day. I'm just relaxing and she's managing all these things in our house. Right. And everything's running smooth. Like it's a very attractive. The other one for me, which is probably unique and different is business mode. Her. Like she's really, she is really, really talented. And I probably don't give her enough credit for what she does for the business behind the scenes. And I get glimpses of it. Right. I get to watch it in action. And it's super attractive. And she can be, you know, ball cap on and like sweaty from also working out in the garage and coming back and not should happen. Yeah. Yeah. But because she's handling things that are such a big deal for us, the business and like, I just love and that what I know is that she, and this is to a fault by the way too, like she doesn't, she doesn't ever tell anybody. And like, she doesn't ever, like one of the things I always, when she used to work for Albany's, I would always tell her like, you know, you have to kind of cheerlead for yourself a little bit. Like I know you come up as an athlete of like, just do your, do the job, you know, do your work and like let your, let your, let your game speak for itself. Like she has that attitude. And unfortunately in the workforce, it doesn't serve you all the time. Like because your bosses above aren't paying attention, they don't give a shit. Oh no, you're right. It's not like a, there's not like this direct scoreboard in a game when they're staring at you. It's just like, so she does a lot of stuff that is really impressive and really should be celebrated and doesn't. And the fact that she doesn't need that and doesn't ask for it, like there's this super hot attractive thing about that. It's a similar, similar attraction I have. Like it's, it's just handling so many things and you just walk in and it's always for me, it's like she'll, she'll like give me the breakdown of like, how many assignments like, you know, my eldest has been turned in or has, has it been and like gives me like the, the insight on what to kind of like bring up with each kid and like what they're struggling with. And like she's, she's so on top of like all of their interactions at school, their friends, like all these like things that like, I just don't, you know, I come back home and I'm like, oh, okay, what's happening? You know, I'm just like so unaware of like all these things. And she's like, so great about like giving me all the details of every little thing. Like if I didn't have her, I was just like, oh my God, I'd be like just walking around. And it's attractive. Yeah, I love it. I love it. Cause it's, cause then you feel like it's, you know, you have that, that person that that team member that's like, okay, like we're, we're conquering things together. So that's that again, I don't know what kind of with attachment Adam brought up, but that was like that other kind of like it. Oh, bonding. The bonding. Yeah. That bonding one where you're both like trying to achieve something together. How much more powerful that is when you like, I want to say have an orgasm, but it's, you know what I'm saying? Well, it's, it's very orgasmic for us. That was a big week. Cause that was one of the few mind pump episodes that I'd ever watched with Katrina, like sat down and actually watched the rewatched it. We just don't do that. And that was a really powerful one for her cause she's just like, I think that was so good because you know, it's, it's easy to look at like the things that you're doing for your partner because you're loving them with through your language and you're doing all these things and not realizing that we have different needs. Yeah. And there's different things that make us feel that way. And men being respect and then having things that we set goals for and accomplish together and her being able to assist that. What a huge try. And like for her, it's like, she doesn't care. That's not even a big deal to her. And then like after hearing that episode, she's going back and be like, Oh my God, that's right. When we set that goal to do that and we did that, like I remember that time in our relationship. She's like, Oh, like there was this massive light bulb that went off of like how powerful that is to, to be able to be aware of that and then to actually go implement it. And when she's wearing yoga pants in the kitchen. Insane. Gets me every time. That's so funny. Yeah. Hey, Adam, I want to ask you, how's your experience been with Ned still? Because I know you cut out cannabis. You have none for a while. You use Ned. You said you had a very powerful effect from it. It did. So Doug actually, I think I made it this last time that he had kind of said something and I was like, I kind of dismissed it. And so now what I've been doing, because I have had the last couple of weeks have been a little off with my sleep and I haven't done it every night. And I should be because I can tell a difference on the nights that I've used it. It's interesting to me, someone who has had as much cannabis as I have to have it now completely. I mean, I don't know how long it's been now. It's been over a month. Oh yeah. It's been well over a month now that I haven't had it. How interesting it is that the, the CBD is so, the full spectrum is so effective. Yeah. I didn't. I always kind of felt it. Like I've always felt it, but I, I've told you guys before, like once, once I started to get introduced to the mellow and the magnesium, what a difference that was for me. I really actually kind of fell off of using the sleep. I just didn't feel like I needed it at all and wasn't a big deal. Obviously I was still smoking back then, not smoking anymore. Now having that, like I'm like, oh shit, this is like for people that don't smoke, like powerful. I was going to bring it up because I was like, family before that don't smoke, like don't even, haven't been exposed to any of, and then they'll take some of the CBD because it's like so strong, like the response. Yeah. They're like, wow, like it's, it's almost like they get close to getting high off. Oh no. I didn't realize how numb I was to that. Yeah. It's the one supplement of all the products I've introduced to my, my parents. It's the one product. They don't stop. They're consistent with it. I get text messages from them. They don't stop. They're consistent with it. I get text messages from them. Hey, we're running out. Can you get me some more? Absolutely. It's the one that my dad and my mom use. Yeah. My mom loves it. They use, they get the capsules. They don't like the taste of the oil. Same thing, right? And they do one little tiny capsule before bed. My dad's like, my arthritis pain is better, sleep better. My mom's like, my blood sugar, her blood sugar measures better when she takes it on a regular basis, which is very interesting. So, you know, we're today talking about, you know, like that. So shout out today. I'm going to give you guys a show to watch. I just, we watched it last night. There's a, I think a five part, four or five part series on Netflix, on David Beckham. Really. Oh crap. I just started that. Really good. I just started that. Really good. Bro. Yeah. So good. I respect the guy. I know. I didn't watch him growing up and what he did with this, like how he got talented the way he trained. Yeah. He's incredible. He's got a really, he's got a really cool story. Crazy story. And him and his wife, I'm only, I'm not, they've been together forever. Bro. They genuinely, like, you know, how rare it is for celebrities to not get divorced at that level of fame and popularity. Oh yeah. And even the way it's planned out like a couple, not to spoiler alert, but you know, there's a part where he talks about when he first saw her on TV, and he said, I'm going to marry her. Dude, and then like, as a spice girl. And then, yes, and when did, the 40s, now into his 40s, have raised a, I think they're in her 50s now, right? He's approaching 50. I think he's, 50. So here's the thing that here's the thing that tripped me out, right? He's famous already. Yeah. She's already famous. She's a spice girl. Yeah. He, while playing for Man, Manchester United, they're, and they're literally going to the finals, playing some, like some of the most important games ever. Yeah. He would drive ready for this four hours, four hours to see her for 15 minutes were all like, everybody was worrying the manager, the team was like, this is fucking terrible. Of course, he's still performed very well, but he would drive four hours just to see her. He's 48. Yeah. I don't, after you guys watch it, we can talk all about it because there's actually some really crazy stuff as far as being a father that he went through that I just can't even fathom and just gives you a whole another respect for him. So we can talk about it afterwards, but go watch it. It's really good. It's worth the, worth the watch. Great story. It's like soccer guy, like so I don't follow a ton of soccer. Obviously I knew loosely his story, but not to that detail. It's football. So definitely, definitely good to watch. Organify makes organic supplements to improve your health, wellness and athletic performance. They have super food blends that make it easy and enjoyable to add more variety and nutrition to your day. For example, they have a green juice. It's great for overall health and vitality. They have a red juice for energy. It's a great natural non-stimulant workout. They have a gold juice for before bed to help you rest and relax and many other amazing organic products. You also get a discount if you go through our link. Go to Organify.com. That's O-R-G-A-N-I-F-I.com forward slash Mind Pump. Use it to go to Mind Pump and get a massive 20% off. All right. Back to the show. Our first caller is Sherry from Illinois. Hi, Sherry. How can we help you? Hi. I submitted a question asking about postmenopausal symptoms and being able to get the same results as I did premenopausally in the gym. I have been through menopause now for about four-ish years. Not seeing the same results besides the night sweats and the hot flashes and all the other wonderful things that come with menopause. You just don't get the muscle building that you get before. You get the belly fat that's hard to get rid of. The brain fog. I do work out every day. I love to lift. Four years ago, I actually did my very first swimsuit competition at 52 years old. I would have loved to be able to get to that again next year, but it's just been a struggle. Okay. This is a good question, Sherry. Now I'm looking at the question that you posted and so do you mind if I talk a little bit more about what you sent in just for context? Yes, please do. Okay. So you are on HRT. So you are on some hormone replacement therapy which is going to bring hormones back or generally try to get close to where they were premenopause. That's the idea. Yeah. You also wrote in there that you're going through some personal challenges, some real stressful events, divorce and also aging parents with health issues. Now the reason why I'm bringing that up is because there's two, if you look at big life changes in people, generally what you see is right around mid-30s, 40, you see people they're having kids sometimes early 30s but right now it looks like mid-30s people starting to have kids, they're getting married that's challenging by the first house then you get into the 50s and then aging parents a lot of people don't know just how stressful and challenging it is to take care of parents that are aging. I'm watching my parents or I watch my parents go through it with my grandfather both my grandparents on my dad's side. It's a lot of challenges and then you throw a divorce on top of it. Now the reason why I'm saying this is because there's a lot of things that happen all at once and we tend to conflate them all into well this must be the fact that I'm over 30 that's what people will say or this must be because I'm now post-menopausal but the reality is all these things are playing a big role we don't quite know which one's playing which role the fact that you're on HRT I would say that the post-menopause hormone changes now it's not going to be completely negated with the HRT you can't completely mimic natural hormones but a lot of that is going to get mitigated through hormone therapy. I would say that a lot of what you're feeling in terms of your body not responding like it used to probably has more to do with the life stresses than it does the hormone changes that you would experience with menopause so that being said how do we approach training how do we approach diet you're going to have to compensate for the added stress by modifying your training program I don't think training the way you did before without these added stresses is going to be a good idea because I'm going to guess especially because you competed that you probably trained close to the limit anyway I mean you competed at a high level at 52 years old I'm looking at you now I can't see all of you but you look fit you look really good so you probably were already kind of pushing the limits but now you add on top of that two of the most stressful things that people will go through in their lives you can't change those two things I mean Doug's going through your Instagram you look phenomenal you can't train the way you did without those stresses and expect your body to be able to recover and adapt like it did before now you can expect to maintain a really good level of fitness and to even do really well but you're going to have to modify your training you can't train as hard or as long but because you went into it so fit I don't think you're going to suffer from like this huge backslide you know the body maintains muscle and strength very well when you've already built it it's like you know the data shows like one fourth to one ninth of the volume of training with all things being equal is required to keep what you built which is exceptional so somebody who works out five days a week six days a week they back down to two days a week would probably lose no strength and no muscle and I wouldn't progress but they wouldn't lose any so what that demonstrates is with someone like yourself and you wrote in here about the supplements that you take and it looks like you have a good idea with what your diet is you mentioned and you're not sure if you're getting one gram of protein per pound of body weight that would be a good thing to aim for but I would say reduce the intensity and reduce the volume of your training until you get through this challenging time otherwise what's going to happen is you're just going to be spinning your tires in the dirt and you're not just going to not maintain you're probably going to go backwards because that's a lot on you to have all at the same time so what's your idea where the calorie intake is right now I try to stick when I'm lifting heavier I try to stick around 15 to 1600 a day and then what about okay what about in the other days what's when you toggle back and forth so 15 to 1600 and then do you go down I typically try to go down yeah yeah so I okay so definitely I would reduce the amount of training volume down to three day a week type of a program like a maps anabolic type program a symmetry program will be great and then make sure that you're getting at least 1500, 1600 plus calories plus hitting your gram of protein like those things are going to we want to and this would be a good time for you to kind of reverse diet ideally I'd want to slowly increase your calories and get you closer to 2000 plus I definitely wouldn't want to cut and add any more stress on the already all the stress that you're balancing out right now it sounds like you're kind of I think you're doing too much right now you're working against the body and I think scaling back is going to serve you much better yeah what did your training look like specifically when I did currently or when I currently currently I try to weight lift at least four days a week you know push day a pull day um do some ab days then a cardio day I like to bike sometimes after work or take a walk as well um so I'm I'm getting movement five to six days a week and lifting at least three to four days a week yeah don't don't underestimate the impact that stress can have on the body especially the the type if you look at when you look at the data on the most stressful things that the typical person will go through you're doing two of them at the same time mm-hmm so there's a lot that's happening right now and that will massively impact your body's ability to recover and adapt to any kind of stress so even if you're training now compared to what you were doing maybe when you were competing and you look at it you're like it's not that bad you know I remember I used to train so hard and push myself like your body's already going through a lot I think scaling down more would be better I think three days a week of strength training right dose is going to be crucial so reducing it down but then I guess maybe taking like one of those workouts out you know and see how you respond to that because I mean I was I was a little bit leaning towards like a maps 15 maybe is like a like maybe like reduce the actual overall time length I mean I'm for that too I like that and just because of like Sal's point of so much stress and like really like managing that appropriately just to give you enough of a stimulus so we're responding with our muscles but at the same time we're not over overwhelming your body with more of this kind of maps 15 with a nice walk afterwards and increasing the calories would be a beautiful place to be and what you'll notice Sherry when you do that is you'll just start to feel better you'll just start to feel a little more energy feel good stronger and you want it to charge you not too many changes physically but then slowly you'll start to see your body kind of progress a little bit and you'll be like wow this is kind of weird like my body's actually progressing and I'm doing less you know if you want to add anything if you like to do things you know that are health and fitness related there are things you can do that are more recuperative on the body things like yin yoga or slow yin yoga type of courses they're not our mobility work it's not going to beat you up or make you sweat I know you're laughing I'm in training to become a yoga instructor perfect, oh great so you know exactly what yin yoga is and that restorative forms of yoga if you want to keep working out that often and you're taking away strength training like a nice slow inward type of class like a yoga type of practice that would actually what you're going to do think of you have a bucket and you fill it with stress and once it overflows that's it doesn't matter what you do it's going to be damaging the right kind of rejuvenating type of activity or practices makes the bucket larger so now you can have it's like when I get home I have two little kids so I'll get home and my wife she wants to pull her hair out and so she'll leave for 45 minutes to an hour and do something anything grocery shop whatever she comes back like a totally new person with that little break it's like she made the bucket larger so I think that would be a good thing and since you're learning how to do this this would be the perfect time to apply now don't do power yoga don't do the kind where you know that would be supportive that in combination with like maps 15 advanced I think would be great and I think it would really keep you in a nice healthy place and then when you get through these difficult challenging times then you can start to ramp things back up I do want to creep your calories up though I want to hammer that home I think you can your body can support some more calories than what you're eating right now and then making that goal of hitting that protein and doing yoga and walking I think it's going to put you in a really good place okay 15 15 minutes it don't think about 20 because Sal's saying do the advanced version but here's the thing 20 minutes of lifting do some either mobility or go for a walk or yoga so you'll still get an hour of exercise it's six days a week by the way six days a week lifting you're actually lifting weights but it's only for about 20 minutes and now you're spending more time on inward and recuperative stuff mobility, yoga, walking so 20 minutes of good lifting six days a week and then compliment that with the restorative stuff with a bump in a little bit of calories and hitting that protein intake and watch how your body responds I mean Doug's pulling up your Instagram I don't know if that's your Instagram or your social you look amazing yeah you look phenomenal but you can't redline you can't redline all the time and with people like you I love it when people like you take our advice because they're always surprised that not only do they not get out of shape oftentimes what happens is their body starts to respond again they actually like wow this is interesting I'm getting results and I'm doing less and it's just because you're not overwhelming your body with too much stress well I love the show and get snippets of wisdom from you guys all the time so I appreciate the input 100% they're awesome it'll be hard for me to scale back because that's the kind of person I am but I will take your advice cross my heart and you found us through Shaleen right yeah I did okay all right very cool Doug's gonna send Math 15 over to you Sherry keep us posted I will thank you so much take care I mean do you guys remember I brought this up so many times I distinctly remember when my body was under so much stress that I remember I'd work out and I'd be like I did nothing and my body can't handle this and it was so hard for me to get through my own head because normally I could do this easy this would be nothing what if I just did 20 minutes stress really adds up man well that'll be the hardest part again is the mental hurdle to get through that especially if she came off of just competing not that long ago so you have this mentality which most competitors have more is better and ignoring the pain I mean I also think it's gonna be important she gets her calories up I mean she was saying that she was eating what 1500, 1600 on a heavy day and then on a low day she was reducing that reducing it so with the amount of activity and strength training she definitely needs to get the calories up there and make sure she's hitting that one gram of protein our next caller is Austin from Minnesota what's up man? how can we help you? hey what's up guys it's really cool to see on here and shout out to Doug by the way for being the solid hero behind everything I know that's our juicer everybody needs a Doug he does, he does everything I'm really thankful to get to ask you my question and your faces so I want to give a quick shout out specifically to Adam Adam you and I have some orange theory history when I first started in training when I first went through NASM got CPT I began that journey in orange theory in Minnesota became a head coach there and coached and it took me about a year before I heard about you guys in 2018 or so and then I heard the episode why most group fitness classes suck and at the heart I heard it and it hit me deep and I actually decided to show that to all of my coaches that I was working I'm doing that well and others received it well and you know what I think it actually really helped us for the better especially me hearing you guys since then and kind of developing my own practice in training and also for myself it's been just pivotal so first of all thank you just a deep thank you I think it's changed a lot of the group fitness space but I think we had at least a little bit of good work in there awesome that makes me feel good yeah man well I appreciate you guys my question has to do with cut and so I myself I've never done an intentional cut at least in the ways that we talk about here in training I've coached a lot of people through it in my own personal training practice and for myself I've always been a hard gainer and so going through high school starting to get into weight training it's always been difficult for me as an ectomorph to put on muscle and bottom weight and especially going into working in a place like orange theory I got really good at doing the orange theory workout over the course of those five years lost whatever muscle I had to and just became fast basically in the treadmill and on a row and so since the pandemic I took it on myself to practice what I preached with bulking and with focusing more on strength training like I used to do I put up some impressive numbers and my body weight went from 171 ish to right now I'm hitting about 200 pounds since then yeah it's been a slow process I've been pretty faithful for tracking and just a little more context I have a one year old daughter she's amazing and since before she was born decided I wanted to run a marathon mostly because I wanted to know how to coach somebody through it and she came to me saying hey I want to maintain strength what can I do if I want to do this endurance race and so we ran that when I finished it looked at my wife and said this isn't good for you like this is not good and then just decided I'm just going to put my B's in there and keep going on strength training so all I had to say I built up a lot it was somewhere around 25 pounds gain since then and muscle I've got some good numbers I feel proud about my lifts just programming my own workouts in phases and since then and so now I'm just interesting going through a cut for I'm not sure how long I want your advice on that too and also what's a way that I can do it that is just helpful you know I don't really have any rhyme or reason to do it other than I want to be able to help coach people through it when they've also seen some good strength gains gotten to a place where they're happy and strong and feel healthy and I feel like Adam you said in other episodes too you can sort of show off the work that you've done building that up so I'm curious what you think about that yeah this is really cool and I do think there's a tremendous value in getting taking yourself especially as a coach and a trainer even after I'd already been a trainer for well over a decade to go into competitive level of body fat percentage I think I gained some of the most knowledge in my coaching skills during that process which was really surprising to me so I think there's a lot of value in that do you know where your kind of current calories are right now what are we looking at yeah thanks for that you know I think when I had sent this question I hadn't been tracking the time so over the course of the past four weeks or so I've been tracking mostly to find my maintenance calories and I'm sitting somewhere between 3,000 and 3,100 calories at maintenance right now and I've always had a harder time gaining so having a higher metabolism not really surprising at this point but kind of recognizing that's where I'm starting from I have tracking protein specifically making sure I hit my protein target of 200 grams per day which is my what was my gold body weight where I'm at now it's pretty straightforward yeah so there's a question you asked that you wrote in that says what advice do you have for first time cut will the addition of cardio movement substitute less food intake okay think think of exercise and workouts that's for health for fitness for performance strength endurance whatever and then diet is for fat loss so if you're trying to get leaner make it do it through diet if you want to improve fitness and performance do it through exercise now of course there's a crossover there so what I'm saying isn't black and white but generally if you follow that advice then you're going to be okay if you do exercise for fat loss you'll hit some walls real fast not for fitness but for you're going to hit some walls so the workouts are for performance for fitness for health diet for getting leaner so if you want to get leaner especially with your calories being over 3,000 at maintenance it's pretty straightforward just I would cut your calories I wouldn't change anything else be consistent and you should see yourself especially because you're doing so well you've done so well with putting on muscle you know it says here you estimate you to be around 15% body fat I would say getting down to 10% that's probably 6-8 weeks consistent easily I think you can even faster than that because I think you're in a really healthy good place you've been in a bulk for a while you know there's many ways to do this like how I would do it considering where you're currently at I'd run 3-4 weeks of the cut cutting about 500 calories a day consistently if I had cardio I'd just straight through training and diet I'd interrupt that with a week of maintenance to slight surplus and then go right back at it again so it would be 500 calorie cut see how you lean out for about 3-4 weeks and the way I would decide 3-4 weeks is if I see my progress stalling for 2 weeks in a row it's kind of how I always did it I want to see myself and give myself 2 week windows of okay I'm seeing progress I'm good I'm doing progress another week with bi I didn't really see much progress okay let's go back to a maintenance to surplus to interrupt the diet do that for a week boom then I'd come back down again and I just would keep stair-stepping it like that the only way I would introduce any sort of cardio would be like I'm getting down to at least 6-7% before that like all through diet and then when I would get ready for stage the final 2 weeks or so and because you heard the point Sal made the movement exercise to burn body fat but it's very quickly you get adapted to that and don't see the results so I don't mind 2 weeks, 3 weeks tops for utilizing something like that I definitely don't do it out the gate so out the gates I want to use all manipulation through training and through my food and then as I get really lean to get that edge like say I'm a week or 2 out from I'm going on Vegas where I've decided this is the day I'm going to go measure body fat or whatever I'm going to use that cardio to get me that last push that's it but I mean it is pretty straightforward go ahead would you typically expect to see any strength gain during that time I'm assuming no in fact you should be really happy if you can hang on and maintain to strength it's because you're so strong I'm looking at your numbers, 320lb bench press 450lb squat then I'd be like yeah you'll probably see some strength gains but because you're so strong for your body weight even if you lost no muscle just the reduction in energy from the calories you're going to see you'll probably see some decreases in strength not a lot but you'll probably see some that's okay I wouldn't worry too much about it I would worry about it if it gets real like oh my god I feel terrible but I wouldn't get too hung up on the numbers you should expect it that's like you're in the Goldilocks yeah you're crushing if you actually see yourself in fact if you know you're leaning out because you're either measuring or you can see a visual change week over week and you're hanging on to strength that's a good indicator of like you are perfectly cutting just the right amount that you're seeing nice little progress but not so hard and fast that it's really hurting you're lifting and some of that so it's rare for that to happen for someone you should expect a little bit of a loss yeah you should expect it but if you somehow were able to boy you're in a really really nice place and I would stay right there yeah no and that's helpful too and I know too just in training that we're playing the long game always right and so none of this is designed to be happening super quick and so I'm hoping to be patient with that too and I'm okay with cuts on some of those numbers like I'm not really holding tight I wanted to do this in a healthy way but it reminds that right so I appreciate keeping the strength up and it's more of a curiosity for me at this point I love that and because you're doing that you're doing that the right way this is also why I don't even mess with the cardio because it'll be more sustainable if you didn't have to use any cardio it's more muscle preserving if you don't yeah it's more muscle preserving it's less work and effort you have to do so if you can do this all through diet manipulation then you should be able to maintain it a lot easier and decide how long you want to stay your body fat range or go back up and by the way after you get here some of the best workouts and training is going to be after post when you get down to like 10-9% you get a single digit body fat and then you go mini bulk you just like really count that is the best so what are you following program wise are you following any of our stuff right now you've been writing on your own you got something you want to train of ours I'd love to see you do either maps aesthetic well thanks for asking that you know I've been building my own and kind of structuring in different phases just based on what I've learned from you and with NASM I've done like some anabolic pre-phase with just a buddy of mine but I've never ran but what I'd be curious about is I've been hearing about symmetry because I've done so much in the sagittal plane through these big movements it's like a lot of powerlifting I used to do competitive Olympic weightlifting in different times getting technically good unilateral and you know what this was the perfect program to cut on for you because you're not going to get hung up on any numbers because you're going to be doing unilateral you're not going to freak you out you have no reference so you'll be doing stuff that's new anyway and by the way this is the time where you might see strength trains you might start in a cut start symmetry and see movements that you're doing unilaterally and watch yourself get strong there's more of a possibility of that than if you stayed in the way you're training and kept your numbers up but by switching to symmetry in something novel you might actually see in a cut week 4 or 5 you're stronger than what you were at week 1 or 2 which would be an excellent place to be so we'll send symmetry over to you that's exciting thank you I think it'll be a good growing moment for me like you say we do whatever we do we all tend to have things we don't like doing the most right and so practicing what I preach and thank you for that and thanks for entertaining this question too I mean this is just such a fun piece of my world I have a kind of a hard job I work as a hospital chaplain and doing things like this just being in the gym and setting my own goals for this is a really mindful thing and so little tasks like this I call them little but these moments are really fun to entertain and just dig deeper into with you awesome well thanks for what you do man yep yeah absolutely thanks you guys so much I appreciate you that's a hospital chaplain people are sick a chaplain they're like catholic right yeah I had one that came by when I was in the hospital for like 10 days I'm not familiar they really help with the religious yeah just kind of help be there a lot of times people are in the hospital by themselves there's no guidance in pastoral care so they represent the ones I'm familiar with are typically catholic and they'll come in and do what's that called the sacrament of the sick or the last rites or whatever they'll come in and they'll pray and stuff like that for you that's a tough job because you're dealing with really sick people he's in a good place he's going to be fine especially switching to symmetry stronger from the skill acquisition I'm glad the conversation went that way because I don't expect him to keep his deadlift squat barbell stuff up like that because he's performing very high level and we're going to cut his calories pretty low to think that you're going to gain is not realistic at all but if you never train unilateral and the first time he goes to do a unilateral movement he's going to be pretty weak because he hasn't trained that way remember a good example Ben Pollock right he could do like 700 pounds on his back on a barbell squat then he goes to do like 145 lunges and he was all over the place right but the beauty of that is there is a possibility for him to see himself get stronger through that program because it's so novel so great great great that's a hack that I used to do and I would go on a cut I'd change everything up I had no point of reference better psychologically that's right our next caller is Eduardo from Utah Eduardo what's happening how can we help you hey what's up everyone good good happening hey so real quick thanks to you guys for your content I've been using your content you know in the last few months well I've been consuming your content for years but as an aspiring personal trainer you know I've been programming my wife's workouts for a few months and using a lot of your content as the gold standard but she's been seeing a lot of good results just from focusing on strength training and I really appreciate that awesome cool cool so I'll get into my question have some background information too I'm active duty military as a bomb technician and I'm under a lot of stress constantly I did not realize how much stress I was under for the last six years of my career until now because I'm getting out of the military I have found it difficult to relax unwind and be more present slash mindful in the things that I do this has affected my gains as well as my personal life I always seem to be in a hurry or look at life as a box to check off every day I have been able to progressively overload and gain about 10 pounds of muscle since 2020 I'm 6 foot 1 at 185 pounds ultimately though the stress is stifling my recovery and my well-being I've already been on a no social media clients for like about a year I read before bad I try to dim the lights and I do some stretching every once in a while what are some techniques you recommend for me so I can fully maximize my recovery by lowering stress it's crazy because it doesn't seem like that would be a stressful job at all it's kind of crazy I've got to be up there like the top flat you know if we look at the data so it's going to be different from person in terms of what's going to affect you in the most positive way but the data the data shows sleep is the top sleep is the most impactful thing on affecting in a positive way stress and all the things that go along with that getting sunlight first thing in the morning avoiding stimulants like caffeine or not having it past let's say noon you're doing the night routine which is pretty good that seems to help so that's number one with what the data shows number two is and the data's points in this direction is a spiritual practice this could be meditation this could be religion some type of a practice the reason why I say it's a practice is because it's something that needs to be done on a regular basis like exercise it's not easy to just get into it you just can't be like oh I'm spiritual it's got to be like a practice that you do on a regular basis but basically it's a 40,000 foot view of things it's a way to find yourself present and what it does is it you know it doesn't it's not your life will change but the way you view and process life tends to change but like exercise this is the this is what I found the challenge with it is you know it's like when I used to train clients they'd work out for a couple weeks like well how come I'm not seeing crazy results we got to do it for a little longer you got to be consistent it's the same thing with like meditation or any of the spiritual practice it's a slow process but then it starts to snowball and I'm so I'm just letting you know what the data shows those are the two biggest most impactful things we can talk about you know supplements and all that stuff but the data like it didn't even come close to the two things that I just mentioned well you could also I shared this with you Sal the other day that I was really fascinated by this it was a Bible verse and I'm gonna mess it up but I'm gonna give you the point of it because there was some recent research that came out to support this in regards to when somebody is feeling anxious one of the best things that you can do to calm the mind down is actually to do a gratitude so they both they both operate from that place of the brain and so you can't have one with the other so if you're feeling anxious and you sit down and you start to write things that you're grateful for in your life you'll force the brain to shift away from what it is that's causing you anxious whether it's work stress going on or whatever it may be if you shift over to being focused on the things that you're grateful for it'll pull it'll force you to come out of that so if you're not like a religious person or that doesn't sound like something you want to do simply doing that alone at night would probably be a really good practice just and I've done this for a while to test this and it is incredible is just before bed I sit down and I say five things I'm grateful for and a lot of times I like to try and process something through the day whether that was actually happened or maybe an over high level thing that my wife and kids or whatever but I'll just write them down and writing down about those five things then shifts my brain over into all that stuff and all of a sudden drifts me away from whatever it was that I was feeling anxious this could work miracles at night yeah I think the gratitude is amazing and I think that's something that I've had to learn how to systematically take time out to do that I've shared on the show before though in terms of being able to get into that mindset become more present because I struggled a lot with carrying a lot of stress continuously and just sort of buckling, bearing down and sort of weathering the storm all the time like it was just something like my go to was to internalize it and so I don't know if you relate to that at all but one thing that really helped me was breathing practices but then taking something like a cold plunge and applying it because for me to sit in cold water I found out right away that I can't bear down you can't tense up you can't apply a lot of those same methods that you used to use towards like when you're facing stressful encounters you have to relax and release and once you learn how to relax and release you could sit in there for so much longer and it I guess for me it was just like an aha moment where I was like wow I just need to figure out how to not bear down and to just breathe my way through and find that calm state and to be able to find that calm state faster really helped me then to then apply these other practices you know later on and figure out how to be more present how to like you know focus on gratitude and do all that but I needed that sort of like shock and of how to be able to be more present it was something I love that advice because I had a similar experience with the cold plunge it I remember it the first time we did it it shocked the fuck out of me and I couldn't be in there longer than about a minute and got to a place where I could comfortably sit in there for five plus minutes and that had everything to do with what Justin was saying was being able to relax your body relax your mind and not tense up which seems so counter to the initial feeling of that shock of you wanting to defend and training that system to be able to do that it is only going to help you in these situations at night and that seems so extreme but training that's what training is about like training at that extreme level will then allow you to apply it with just simple mental things that are kind of flying in your head that you can't get out of relaxing shifting your brain over into a gratitude type of focus mindset and then calming yourself down before you bed and then we didn't talk about any stuff but of course there's things that could supplement and help like I don't you there's something that did wonders for me I didn't know this until after the fact that I was magnesium deficient over 60% of the population is magnesium deficient the mellow that would that by Ned when I drink that at night relaxes and calms me down it's a it's night and day difference from one that and if you're somebody who is deficient that you'll notice a difference from something like that they also have sleep products with droppers that can help before you go there but I'm glad we started with the other stuff first because I think trying to or to do it naturally is going to be the biggest rock and help you the most and then if you add those other things like supplementation chamomile or something at night ashwagandha some of these things like that will help that process too yeah I think the key regardless of what method you choose meditation prayer you know whatever practice it's it's a different operating system than you're used to so it's not going to feel natural and it's not going to feel effective until you get better at it so it's going to be a practice so in other words you're going to suck at it until you start to get better at it so so you have to understand that because I didn't get that like when I would try this stuff I'm like this sucks I don't notice anything yeah and then I had an instructor tell me like would you say that to somebody who just started strength training that they did it was hard for them and see strength games I said well no I said they got to practice it like it's like that's why they call it a practice so whatever you do you're literally going to have to like okay got to do my thing and get into it and like well I don't notice much from it let me do it again let me do it again and then over time you start to it starts to become more of an automatic thing that you can tap into and then you get better at it like any practice so for the time being you're going to have to schedule whatever you're going to do you have to consistently schedule it whatever the schedule looks like for you whether it be two days a week three days a week five minutes a day whatever and do it regularly consciously and it's going to take a little while before we really start to reap the benefits the funny part is that now I get to go home and tell my wife she's right or if you really want to piss her off she's going to love that if you really want to piss her off you could present her the information like you heard it for the first time like oh dude you know what I think is going to work well she she says I do that anyway she's like you always only listen to other men when they tell you things okay are you married to my wife? that sounds familiar that's a very familiar thing I really appreciate it you got it man good luck okay good luck Eduardo I could not imagine a bomb like going over a bomb like a jack in the box you know what I mean remember those toys you'd bring in and pop out I don't think they're I mean I don't know off the top of my head I can't think of something that would be more stressful from that just the anticipation of the possibility unless it's some claustrophobic job or something where you're just confined in a tight space but even then the potential for something to blow up I know people don't like to be around balloons because they don't know what's going to happen you know what's interesting though is you would think though to do that and to do it consistently and be good at it that you would have to kind of learn those skill sets yeah but what happens is he's able to turn it on in extremely stressful situations so he needs more because the just low level stress it doesn't switch on it's not the same bro you ever see people who seek out shit because it makes them feel calm like there's athletes that are like that well that's what I mean his day to day stuff is too low of a stress level that he doesn't switch over into probably he doesn't know how to and he's almost like seeking he's almost seeking something more crazy maybe put a bomb under your head I used to train ER doctors that's how they focused was and shit hit the fan and when they didn't do that they just couldn't deal with it so it's a totally different situation and switching from that to like being a civilian yeah that's tough man that's tough man next caller is Nadim from Texas Nadim what's up man how can we help you it's happening well well well if it isn't mind palm number one fitness health and entertainment podcast in the world possibly known universe how'd you know that in this galaxy so um I've been working out seriously about 2017 I'm 23 years old right now and shortly after I started I found you guys from Bradley Martin and having no knowledge I just began lifting heavy and pushing really hard at the time I was yeah 17-18 years old and I was taking some hardcore pre the kind with the DMAA and then I messed around with a little bit of terms some Carderine MK677 and some Rad 40 and I eventually hurt my lower back and my shoulder and I started following your guys's advice and have been treating lifting like a skill and not as you know torture so I I maxed out at 375 on deadlift 285 on squat 25 on bench and 135 on overhead press and so I've done the standard RGB and have prime and prime pro I've started to try and push strength again after all these years of practicing form and movement and something always seems to come up where I can't push the weight higher and I feel like I need to go back and correct my form and I feel it just kind of takes me out of the groove of trying to go heavy and any help will be helpful I don't track my protein numbers right now but I know I'm consuming a lot more than usual and I feel like I've been and the maintenance slash building amount and yeah I know I need to start tracking numbers at the moment I've just been kind of writing down my movement for the day and the foods that I'm eating and I'm 6'2 about 195 pounds weighed so yeah Nadim I got some I got good news and bad news so the bad news is I mean you did this in 1718 you did everything backwards so you went straight into the crazy the craziest shit you could buy online you didn't focus a lot on programming your workouts or really understanding diet so you did it all backwards so the stuff that you did you know might have affected your hormones in a negative way who knows you probably recovered okay you were so young DMAA super strong stimulant not even legal anymore SARMS they'll stop testosterone production RAD 140 has been shown to have some pretty toxic effects on the liver and stuff like that so I hope you're not doing that anymore but the good news is this the good news is this proper workout programming and diet is going to give you better gains than you got and not looking at your diet with SARMS so you're going to get better results if you if you're better about your diet you start tracking and you follow some good workout program let's talk about the workout program here for a second I know you have our RGB bundle that's great but because of what you're saying with some of the injuries and stuff like that and pain symmetry yep I would go map symmetry I think you have some stability and some probably right left imbalances and I think that that will be the perfect program for you that's going to address a lot of those problems now diet wise we got to start tracking and figure out where you're at like I never at least the protein yeah I would never trust that you said you think you're eating a lot of protein because you have no idea and you're always going to be off I'm off and I've been doing this for a long time when I start to track I'm always surprised like oh I thought I was eating this and now I'm eating this so I want you to track see what you're eating now on a regular basis if you want to gain bring it up by about 500 calories if your body weights at about 195 and you want to gain 10 pounds of lean body mass I would say aim for about 205 pounds excuse me 205 grams of protein about 500 calories to 800 calories above what you're eating now or averaging now with a good program like map symmetry get good sleep okay make sure you get really really good sleep so prioritize that and you're going to take creating that would be the one supplement I'd say you take if you don't take it now and you're going to see yourself progress better than you did with those other the other methods that you did before yeah I think symmetry just being novel alone is going to give you some nice new strength gains this would be different than the traditional barbell back squat bench press overhead press stuff with so you're going to see some great some great gains just from that if there was two like minimum symmetry and track your protein those two things alone if you looked at like all the advice that Sal's given you that those are like the track track your protein make sure you consistently hit every day follow symmetry every day every day so that's the bare minimum if you do that alone I guarantee you're already to see some good results if you also get detail track the calories and make sure you're staying 500 or so above like you say I think that's just going to add to that but the bare minimum those two things and I promise you're going to see good results so I do kind of have a caveat to the symmetry I did a I think it's the DEXA scan where you stand on the little scale thing and you like hold your arms up yeah and I got the results back and everything was really pretty symmetrical off by just like point whatever percent like not much at all no it doesn't matter yeah it's about the recruitment patterns exactly so the recruitment patterns are what we're looking for the novel stimulus is what we're looking for rarely do you see massive discrepancies with hypertrophy when you see that then it's really bad right so if I if I see someone's right to left and the right arm is a quarter inch bigger or half an inch bigger now we're like oh we're really down the path of an imbalance but if you were to go do unilateral exercises you're going to see a difference between right and left especially if you always train bilaterally so really it's more about novel stimulus it's about central nervous system adaptation and then what that can lead to that's why I said symmetry and also because we see that you followed our RGB bundle which a lot of except for maybe a performance most of its bilateral type training mm-hmm so in the past I don't know if this has any relevance but I did break my left collar bone and then on my right hand I don't know what this bone is called but they call it a boxer fracture usually and so I noticed some grip issues with my right hand and sometimes when it's when I grip too tightly it it just hurts so is that maybe I can strengthen up my forearms and it shouldn't hurt as much or something like that scale back on the masturbating yep get these both hands stop stop doing it so aggressive that's how Adam broke his arm so why the stranger method yeah listen it's it should start to balance out with the program like symmetry unless there's a real issue with the way that you healed in which case I would do I would work with a correctional exercise specialist so and what can happen sometimes with the boxers fracture is the the bones as they fracture then they kind of overlap and then they heal in this kind of staggered position and that can cause some issues with grip however when it comes to the hands the the compensations and adaptations are pretty remarkable I mean I've seen people with some pretty interesting issues balance out pretty well just through some slow consistent training so I don't think it'll be that bad of a problem just based on fact that you can already work out now and I think symmetry would address it on its own but if it doesn't then I would seek out the the help of a specialist because then then you're talking something really individualized okay all right well we'll send you symmetry all right thank you yeah stop taking some yeah no that's my friend and I were too too gung-ho about it and we even talked I know you guys talked about DNP recently and I yet know yeah I know don't don't ever do that stuff but we were talking about at that young age and I'm so glad we didn't get into that that's that's way too much yeah you're 18 I was like that at 18 yeah one real quick question that I had is so I just became a personal trainer with through Nassim and I was wondering if through NCI or whoever else if there's another certification that you guys would recommend that I start working on to be a to be a better trainer NCI yeah okay and then we're working on something we got coming out of the pipe we got things in the future for you for sure that's right rolling roll NCI and then we got tight yeah maybe we can email them our links because I know we have some like discounts and stuff through NCI yeah that for sure all right thank you guys keep doing what you're doing you got it man thank you I specifically I remember at that age I had a friend bro I had an experimental I had a family friend he was a bodybuilder jack guy and he told me literally he goes it's what you got to do live full body three days a week eat a lot of protein get good sleep and I literally thought you don't want to tell me yeah what to do because you don't hold not on me and his advice was right it was so annoying but this is exactly the shit that I would do I'd go take every supplement and Psalms didn't exist back then but you better believe I would have bought every psalm I could yeah at that age and it's backwards because it's not going to have the impact I had a I remember this too I had a trainer that worked for me no sorry sales guy that worked for me one of the gyms I managed and he went on the most insane steroid cycle but his workout and diet sucks so bad that you could barely tell that anything happened and he's like it's fake stuff it's fake stuff and this other guy was on the same stuff we do what he was doing it was very different what was that so the pre it was it's not a fedra what was it DMAA so that's the stuff they'd make dynamite DNP one DNP no DMAA I actually found some as a research chemical because I'd never tried it I took it legit I see why they banned it I see why it's illegal I figured you know I know it's crazy stuff look if you like mine pump head over to www.minepumpfree.com and check out some of our free fitness guides they cost nothing download them all you can also find all of us on instagram Justin is at Mind Pump Justin, I'm at Mind Pump DeStefano, and Adam is at Mind Pump Adam.