 Next question is from Roatan Barb. I will be 60 in 2 months and weight train 3-5 times per week and also walk 12-15,000 steps per day. I have been on a fitness journey for 20 years and count my macros, but I am struggling to reduce my body fat and increase my muscle mass. I hired a personal trainer a year ago and have increased my weights consistently. I am also following anabolic. I am not sure if it is my age, but I am just not seeing results. I know when I over train, which I tend to do, and I work a high stress 60 hour a week desk job and wonder if stress is playing into it. I watch my sleep and get consistent 7 hours per night. Any suggestion? There is a little bit that contradicts itself there because he says that he increases... This is a guy, right? A woman. She says she increases her weights, so I am assuming that means she is adding more weight and getting stronger, but then she doesn't think she is seeing results. I am assuming that what she is alluding to is that she is not seeing physical change in maybe her body fat percentage, but if you are... Not seeing as much definition. Right, because if you are adding weight to the bar and you are getting stronger... That is one of the best positive signs. Right, you are changing, and a lot of times if you are not seeing the reduction in body fat or muscles aren't standing out more and you are not looking a certain way, I would address more things related to what you alluded to, which is stress and diet. I will say this, just based off of, and I don't know you, but just based off of this message, three to five days a week, you know how many steps you are taking, what your macros are, you work a high stress job, you watch your sleep very carefully, I think stress is playing a very big role. I think you are over focused and hyper focused on everything. I would guess, again I don't know this person, but I would guess you are type A and a bit obsessive with the workouts and the nutrition. Now what I would say is I would take a step back from the exercise that you are currently doing. I would take six weights, no more than three days a week, and I would incorporate recuperative type activity. Yin yoga would probably be phenomenal. Meditation would probably be phenomenal. Now if you are listening to this right now, and when I say Yin yoga, you roll your eyes or cringe like, oh I can't do that, I can't sit still, that's a sign. That's for you. Yeah, it's probably something you are going to benefit from. Seven hours of sleep, also probably a little low considering all that activity. I would aim for eight hours of sleep, at least two days a week, and create a sleep routine. Try this, maybe on one of the days that you are doing all that exercise, do a Yin yoga class and about two hours before bed, do a sleep routine. Turn off all your electronics, go by candle light or by like a Himalayan salt lamp, wear blue blocker glasses, relax, calm, try to get eight hours or eight and a half hours of sleep, and then see what happens. I was shocked years ago, I had a client who was just fanatical about our workouts, and one of her workout days was running, and this was early on in my career when I started to piece together the stress piece, and I said, you know, let's try replacing the run that you do on Sunday with a yoga class and some meditation relaxation, and she's like, I'm going to gain weight, I'm not going to burn as many calories, and I said, well, let's just see what happens. Well, at first, she didn't gain weight, she didn't lose weight or gain weight, but I mean, that was a great plus. I said, wow, you're not burning as many calories, but you haven't gained any weight, something interesting may be happening. Well, over the course of a few months, her body started to respond positively again, and it was definitely that over-application of stress. Here's what you need to do. You need to go to Cabo for a week and do jack shit. Don't do anything. Then come back and see. I mean, it's going to be a great determiner as to whether or not you're spinning your wheels too fast. That's right, America's favorite trainer has spoken. There it is. It's hard to answer questions like this because we don't know enough information, right? And so we're always reading into it, trying to figure out what exactly does she mean by this, because it does sound like you're very meticulous about everything. It does sound like you're high stress. It does sound like you're training plenty. You're training three to five days a week, especially at an advanced age, and you're only getting seven hours of sleep. And I don't know where your caloric intake is, and I don't know if what you're not happy with is the visual change that you may or may not be seeing in your body, and that's your main concern. And then I would also add that, okay, if that's what it is and you're doing this, maybe it's a caloric intake. And also reevaluate your goals. Releasing yourself to build muscle and reduce body fat to look leaner and look better at the same time is tough. That's really tough to do. And if you're somebody who is also burning the candle at both ends a little bit, it's even more tough. That's a very fine dance. You know what this reminds me of? I've trained people like this, where they just got everything planned out. They know everything. They're doing crazy workouts. And they're like, my body's just not changing. And I'm looking at them, and I'm like, you're shredded. You're not gonna change anymore. You're kicking ass. Relax for a second. I've had a few clients like that, where they're just like, oh my, this little bit of body fat on my hip, or this is not working. I'm like, you're fucking... Too obsessive. Well, if I had a client who's 60 and is working like crazy, and is training three to five times a week, and we're adding weight to the bar, we are celebrating. Now if my client came to me and said, my main goal is to get leaner and get shredded, well then I'm not really worrying about adding weight to the bar, and I'm probably gonna restrict their calories more and try and lean them out. And I'm not concerned if they're not adding weight to the bar and building a bunch of muscle, because they said, Adam, I really want to get lean. So you're kind of like wanting your cake and eat it too. It's like you're wanting to get stronger, build muscle, but also lean down. Also I'm gonna work six days a week. I'm also going to train five days a week. That's a lot going on that you're demanding from your body. Maybe be a little more realistic with what your goals are and focus on one of those and celebrate that. If it's getting stronger and building muscle, you're probably doing that. You're adding weight to the bar. It's happening. Now if you don't like what you see visually, we'll switch your goal to be more aesthetic driven, less focused on strength and building muscle, and start to do something that, to Sal's point, maybe you're doing less of the weight room training, more recuperative stuff, you're restricting more calories, or adding in more walks in your day, stuff like that to restrict or to cut back on calories to lose body fat. So that it's hard to try and... Yeah, and then the part where she says, I know I over-trained, it's like a which I tend to do, high stress, 60 hour work, hour a week desk job. She's already saying, I'm wondering if stress is playing a role to... Look, I've talked about this... If you think it is, it probably is. Yeah, it is. And I've told you, I've talked about this study several times on the show. The relationships that you have with the people around you have more of an impact on your health than your exercise or diet alone. So maybe one of those days that you're working out, go hang out with someone and have meaningful relationships. What you may actually find is, by doing that, you start to care less about and obsess less about how you look, and maybe you are already shredded. Again, I've had clients like this where they're like, ah, my body's not responding. I'm looking at them like, well, it's not going to respond because you're already at the pinnacle. You're like at the peak, maybe take some focus off of that and focus on other things. And again, those relationships with the people around you can have more of a positive impact. So if you're really focused on your health, if that's an issue where you're lacking, I'd say maybe place a little bit of focus there. I just pulled up the lady who's 60. She looks good, bro. I knew it. Yeah, of course. I knew it. Yeah, she's got shoulder definition. She's pretty lean. That's what I thought. That's what I thought. No, I hate to detract you there, but I had to look her up real quick just to see, you know what? You're right, Sal. I wonder if she's already probably. Yep, that's right. And you're adding weight to the bar and you're kicking ass at work for 60 hours. You and I, if you were a client of mine, we'd be high-fiving. And I'd be talking to you. Take your day off. Go hang out with your friends. Right. I would be talking to you more about going easier on the pressure that you're putting on yourself because you look phenomenal. You look phenomenal for anybody. You look exceptionally phenomenal for somebody who's 60 years old. So I thought. And if you're also adding weight to the bar. She was just asking that You're searching for compliments. I'm going to be honest. You're fishing.