 When it comes to fitness and health, the following is extremely important to understand. The best results are often not visible. Most of the best results you'll ever get if you follow the journey of fitness and health won't show up on the scale or the mirror. They happen on the inside and those of course lead to the visible results. Now coaches and trainers, learn this, understand this and teach this and coach this. Everybody else pay attention. The stuff that's not visible is often the most important. God, this is so difficult though because I mean, including ourselves, almost everybody gets started in working out for the visual stuff. Visual aesthetic reasons. There's a subset of people that the doctor told them to and you know that it's health. But for the most part, I would say 80%, would you say it's a fair number? Probably more. Yeah, I'd say at least 80% of clients that came in to get a membership or bi-personal training, it was something physical they wanted to see different, right? Totally. It was a significant amount of weight or sculpt their body a certain way, build muscle. Totally. One of the things I figured out probably got at least 10 years into my career when I was trying to figure out how to keep people consistent. I ran into the same problem that all coaches and trainers run into, which is they'll be consistent when they're with you and then when they're not with you, they're not consistent or they'll be with you for a while and they'll stop and then you'll see them again. I was really, really dedicated to like how can I turn everyday people into people that want to do this for the rest of their life? 10 years into my career, I realized it was telling people or teaching people or coaching people on how to identify the non-visible results. What happens is when your eyes are so focused on the scale or the mirror, it's almost like that video. You guys ever watched that video? It's famous now, but there's like people throwing a basketball back and forth and you have to count how many times they passed the ball. In the meantime, a guy in a gorilla suit walks behind the background and then it literally fools you. It's like, okay, did you see the guy in the gorilla suit? And you say, no, and then they replay the video and literally right in front of you, a dude walks by in a gorilla suit and you just didn't see it because you were so focused on the guy, on the people passing the ball. Well, this is what happens to clients and to ourselves. They're so focused on the scale and the mirror that they completely miss the fact that they feel better, they have better mood, better sleep, their energy is better, their outlook is better, that they're not as impulsive, like all these really important things that you should focus on. So I learned how to like, you know, talk to clients about this and point them out and have them realize, I know it's funny because I would say things like, you know, how's your sleep been? And they're like, oh, it's fine. Like, okay, well, was it like it was, you know, when we first started, then they'll think about it like, you know what's funny is I haven't woken up in the middle of the night like I used to, I'm like, well, that definitely could be a result of sleep. And then they now they pay attention to that. Oh my God, my sleep is better. Yeah. Or my mood is better. Or, you know, you don't seem as agitated. I don't crash in the middle of the day anymore. Yeah, it's a very strange, I've lost energy that came out. Yeah, you have to point it out. Otherwise, it's like, it's just the waiting and the delaying of until they get the physical change that they've been seeking, like a laser focused person. Oh, I think this is actually one of the things that separates the really good trainers from the great trainers is you start to piece this together that, you know, you can't give anybody physical results overnight or even in a really short period of time. I mean, it's very difficult to see real physical change in the first month or two of training somebody. It's just going to be very incremental. And so once you learn to communicate those other things for them to pay attention to and get them excited and bought into that, it really makes a huge difference on on one, their adherence and sticking with you. And or from the trainer's perspective on a business side, the ability to resign them. Because a lot of people have this misconception of I'm going to go to the gym, I'm going to change my diet, I'm going to start working out and I'm going to see like week over week, I'm going to see these physical changes. And if you don't as a coach and trainer, set the table properly for this person, they're going to be really discouraged. And the likelihood that they continue with you is is really, really low. Yeah, and the irony is if they do see those physical changes too quickly and too fast, you know, they're probably completely off track and unsustainable. And, you know, they're setting themselves up for failure. So it's, it's, it's a tough one because you want you do have to pull back and kind of slow them down sometimes, but highlight all the other benefits, which still gives them money. Wouldn't you guys say that was probably one of the greatest challenges when you were first were building your business? Because you have to understand as a trainer, you know, you, you only eat by making sure you have a client book, a list of people that are showing up on a regular basis. And they are telling you, I want this, I want to lose this, I want to look this way. And so there's this part of you that's just like, I need to show them something so that they continue. And so you're, you're, you're wrestling with that for the first, you know, three to five years. As a young trainer, that's what you're really focused on. Oh, yeah. I got to get them something so they see, so they want to buy in and keep going. Yeah, it's, by the way, it could be a subtle as like, I just remembered one story where it was really profound for this client where, you know, they were doing really well. They had issues with impulsive eating and, you know, like most of us. And they had done really well. And then they had come back from a weekend and they had gone out with their friends over the weekend. So, you know, she comes in and I'm like, Oh my God, how was it with your friends? Oh, you know, it was good, but man, I really messed up. Like, what do you mean? She's like, Well, you know, afterwards we got dessert and, you know, I know I'm trying to go real low sugar, but I had a dessert. So I'm really just disappointed in myself. I said, Okay, well, how did you feel afterwards? Well, I kind of felt bad about myself and whatever. So how much did you eat? She goes, Well, I only ate a small piece. So what would you normally have done? And she goes, Oh my God, I would have eaten five times as much until I made myself sick. She's like, I literally had four bites and then I stopped. And then she realized like what a profound change she had made. So she was already stuck on the fact that she screwed up. But then she realized in the context of herself, like I only had four bites. Normally I would eat like the whole thing and feel terrible about myself. And so it's significant. Yeah. And so she was able to realize the changes that she was making. And when you do that, it's so profound. And you want to talk about consistency. I mean, if you don't pay attention to the nonvisible, first off, even if you do everything perfect, the visible aren't consistent and they won't continue forever. You're just you're not going to build muscle forever. You're not going to lose body fat forever. Obviously, there's going to be a limit. What's going to keep you going is the invisible is the understanding of all the other values. And this is very important. It's not communicated enough. You know, people think that the happiness comes from the weight loss. The truth is you feel the happiness first and then the weight loss starts to fall on you know. So today's YouTube giveaway is maps and a Bollock advanced. Here's how you can win. Leave a comment below this video. The first 24 hours that we drop it. Subscribe to this channel and turn on notifications. If you win, we'll let you know in the comment section. Also Black Friday starts now 60% off all programs, everything in bundles. 60% off no holds barred by as many programs as you want by as many bundles as you want. 60% off repeatedly works. I promise you use it as many times as you want. We do this sale once a year and then we don't do it for the rest of the year. So take advantage. If you're interested, click on the link at the top of the description below. All right. Here comes the show. T-shirt time. And it's t-shirt time. Shit, Doug, you know it's my favorite time of the week. We have three winners this week. One for Apple Podcast, two for Facebook. The Apple Podcast winner is Rache Face 01. And for Facebook, we have Damian Rubinick and TJ Doyle. All three of you are winners and in the name I just read to itunes at mindputmedia.com. Include your shirt size and your shipping address and we'll get that shirt right out to you. How have you guys been doing sleep-wise with that? I was thinking about this the other day that this is the most travel and different time zones I've spent the night in, in that short a period of time, like literally in what, two weeks time we've been in four different time zones. I spent the night in four different time zones. I don't know where I am. I mean that, I, you know, really the people that have to do that a lot, I have a lot of respect for the ability for you to, to do that and, and maintain, I like, I'm barely feeling like I'm getting back to normal. And then we did Arizona. And so like, man, I feel like it's been a rough. Well, so trip off this, right? So I fall asleep exhausted at night because I'm just so tired. Yeah. But, and, you know, I've been kind of battling, snoring and it wakes up Jessica and it's like really frustrating. And I figured out ways to like, keep it from happening. But lately I've just been storing like crazy, no matter what device I use or tool exhausted. No, I thought that's what it was. I think some so exhausted. Do you still do the tape? Yeah. Mouth tape and I have this mouthpiece that pulls my lower jaw forward. And I'm just, and she's like, I'm like, how bad is it? She's like, it's like worse than ever with everything. I'm like, Oh my God, what is going on? So I'm trying to figure it out. And you guys know me, I can be like a sleuth on, on Google, right? So I'm trying to figure out, am I heavier? I weighed myself. I'm like, I'm only like a couple pounds heavier. It can't be that. But I could feel in my throat. I can feel the, the palate and the muscles of the that cause snoring, almost like they're either more inflamed or they get more in the way. Right. And I can even feel it in my voice. So like, this is really strange. I'm like, what have I been doing differently since I've been traveling? You know what I've been doing? I've been eating gluten almost on a daily basis. So I'm like, wait a minute, let me look this up. Gluten and sleep apnea or gluten and storing. Did you guys know it's established? This isn't like this isn't like theory. This isn't like wellness. Like, you know how it takes the wellness space, like they'll say something for a while in the medical space will follow up. Yeah. No, no, there's studies that gluten really, yes, in people who are sensitive to gluten will increase snoring or will affect sleep apnea people. That's exactly that's what I've been doing. I've been getting away with it or so I thought. Yeah, I'm having someone like, I'm not that bad. I think I'm okay. Are you sure your tongue didn't just grow? That happens, dude. Look into it. You talk so much now, you've really been building it up. Hypertrophy. Hypertrophy tongue. No, my theory. No, I'm reading about it. And I'm like, holy, you know what it is? Is the, you know, the peptide BPC? Like my gut health is like almost impervious. So of course, what I do, like most people is, oh, I can get away with it. So I'll just keep going. Yeah. But apparently I can't. So it's the gluten, dude. So I'm cutting it. And I've had a little bit almost every day since we were in London. I mean, I've I also ran out of my mellow too, which doesn't help the cause for me because I I always know when I when I don't do something, I always am reminded of the significance, right? When you get consistently using some of that and you have these kind of ebb and flows of like better nights, less, less good nights to sleep or whatever. And I've still consistently taken that and then I fall off of it. I fell off of it when we traveled. And then when I came back, I only had one night of it. And then I didn't have my dad. So we had our family over yesterday, which I'll tell you guys in a little bit. But my dad was telling me how he gets restless at night. It's almost like restless leg syndrome, but not quite where he just feels antsy. And so gave him mellow, took care of it. So he must have a magnesium deficiency, I think. Yeah, like you. Yeah, for sure. You know, they just came out with some so it was like an immunity product of this community hero. I think I was taking that consistently. I don't know if I told you guys my son had strep throughout and it was like we quarantined off and like this is like right when we came back from London, I'm like, oh, no, dude, I'm like at my most vulnerable, you know, I was like super worried about it. But everybody else in the family was doing it and none of us got it. Oh, wow. Yeah, I'm reading it right now. What's the help? This so it has echinacea in it, which that's like a staple thing that Katrina and her family always take. I think a straggulis elderberry. It has elder flower, elder flower. Is that like the same thing? Yeah. Okay. Oh, yeah. I haven't tried it yet, but she was sick. And so she was she was taking help. Yeah, she did always doing it consistently all day. Wow, taking drops. She's always taken echinacea though. So I think that's what sold her. She saw that was in there and then she was like, echinacea, if I take too much of it, can make me feel I can get more sensitive to allergies. Because I think it does ramp up the immune system. So if I take too much of it, I'll get like, like, like the certain types of like I'll bother me. I just noticed that myself. But so so we had a bunch of people over yesterday. So Jessica has been reading. I got to find the name of the book. She literally told me if you forget the name of the book on the podcast, I'll be so mad. So I'm going to find it right now. It's a okay, it's called the common rule by Justin Whitmell early. Common rule, common rule. Oh, rule. Yeah. And essentially, it's about how to make your life more Christian or godly or how to create these practices. So it's pretty cool stuff in there. But they're very like objective practices. And one of them is talks about hospitality versus entertainment. So entertainment, you invite people over, house is perfect, you made all the food, you whatever. He talks about hospitality, which is issues open the door, open the door, people bring food, we all work together, we all we all so she created this like, like open invitation on Sundays, you guys were anybody's invited on Sundays and come over and bring food or not. And we'll hang out and have a great time. So what's what's the theory on it being just kind of open ended versus having structure to it. What's communal? It's Sabbath. It's like Sabbath, like you're not really working, you're doing stuff together. It's not like I'm here trying to like entertain, entertain. It's like, we're just all coming together. And it's also, from this sense, it's relaxed, it's more relaxed. Because sometimes you don't have people over. Yeah, no, that's interesting. Because sometimes, you know, we entertain a lot. And sometimes I feel like, you know, I don't get a chance to yeah, I don't want to just because I'm like, it can be exhausting, because you're entertaining, because you're like putting on basically an event for people. And so sometimes when I like, I could have people are like, you know what, I don't feel like entertaining tonight. I don't feel like I want to do that. So she literally put on all the on on the Sunday threads, like everybody that we that we love and care about. So it could be crazy. 50 people could be two people. That'd be wild. And it's impromptu. You don't have to tell us same idea at once. Yeah, you don't got to tell us just show up and then we'll make it work. And we'll just all work together. And that's exactly what happened. We had her friend, Nicole and Martine, where they have four kids, my brother and his wife. They have two kids and then my parents. And so and then afterwards everybody was cleaning everybody brought. I wonder who that would be more challenging for with Katrina and I like who like out of you two who's who is that more challenging for to be like, Hey, just let's not overthink it. Let's just let it happen. Is that harder for you or her? Probably her because the house is her domain. So she feels very, you know, like if the house wants to clean, yes, she's presenting the home and she she that's her domain. But it worked out. Yeah, that's probably a super well. Me too. I think I got to tell you guys. So my brother comes over with his two kids. So he's got a four month old now, just the cutest little by the way this kid is so adorable and just loves Jessica. She was holding him and he's just like staring through her eyes. And I'm like, Oh, don't get any ideas, Jessica. She's like, Oh, I love him. He's so cute. I wish I wished all he was four months all the way. Oh, no. So cute. But anyway, his son who's two is his clone with his energy and personality. So my brother when he was little, it was like he was like he had like he had a nuclear reactor inside of him. He never ran on energy ever when he was little. And unless he was asleep, he was climbing the walls, running, breaking shit everywhere. His son is literally in fact, the joke is he doesn't know how to walk because all he does is run. He just just run and go nuts. So he comes over and my son Araleas is three. And you know, two and three year olds don't like to necessarily share. That's the age when they're figuring out. So, you know, we got for his birthday, we got him that car that he can drive in. And that's like his car. He's like an old man with his like his muscle car, like don't touch my car. So I'm like, Hey, Angelo is coming over. He's like, he can't touch my car. I'm like, well, okay. Then we won't play with your car. No, I want to play like if you play with it in front of him, then we got to let him share. That's not fair. I don't want I don't want him in my car. I don't want anybody in my car. Here we go. Right. So they come over sure enough, you know, he wants to get his car, they start fighting over it. And so I'm like, all right, so my brother takes this. And my brother's like the most patient dad. I love watching him. He's so patient, his son's thrown a fit like two year olds do. And he's just so patient, so calm, so cool watching that. But then finally we got them to agree. So they could take turns. But every time we'd switch about, there was a dead trip. So his son would drive it, you know, and they were like, okay, one more lap and then it's really just turn every stop. And then this is the funniest thing. So and his son's fucking strong like he is like he's got my brother genetics, right? So he's two. But he's a giant. He's bigger than a Rayleigh says. And he's holding on to steering wheel and he looks at his dad. And in my brother was like, all right, come on. He won't let go of steering wheels. So he's he's trying to peel him off the steering was like literally picking up the car. So my brother like peel his hands over cracking up like, bro, he's like you, dude, he's too strong. Then he took his hands off. And then he wedges legs under the seat. It was so funny. It was so funny. They were fighting the whole time. Nicole has two little boys too. And they're just all like fighting. They're all the same. And they're just it's like Lord of the Flies, right? So and we're trying to intervene only what we need to see if to figure it out. What do you think happens? Literally 30 minutes before everybody needs to leave their best friends. And then they cry because they didn't want to be separated. Like you're fighting for four hours. And now you don't want them to go home. That's how exactly. It really highlights, you know, I remember watching that phase like with max, right? The two and three for sure is a lot of that right there. They're really figuring that out. How valuable it is for kids to have like to also hang out with kids like three or four years older than they have no problems with them. Yeah, I know. At all. It's so in that rate, if they're the same age two to three, hell, all hell breaks. If it's two and five totally fine. Yeah. Like the five year old has gone through that enough and is more patient. It's so weird. It is. Or even when they're really little because it's four month old. Yeah. We bring him in the carrier and I really just so enthralled with him. He's over. He's like kissing him and touching him. But then with Angelo, his cousin is like a year younger. They're like trying to kill each other. Literally at one point, I was just hilarious. Angelo hits Nicole's son, right? So he needs kind of like holding his face and then and then Angelo walks away. So before we can intervene or do anything, Nicole's son walks up and goes to Angelo, looks around the face and then wow hits him. Both rubbed their faces like, well, I guess you guys are figured it out. Nobody was crying. They just kind of like hit each other like sort it out themselves. They played school. Yeah. The 10 seconds later they played with cars. So funny. Hey, today, I know we have Viori. Is that a Viori hoodie you're wearing? It is. It is. It is. Yeah. So I'm this is not Viori and I love this like stuff we happen to be wearing some similar today. And I thought I saw the Viori logo on that. I didn't even know they made that. Yeah, I got it. You don't know the name though, right? Oh, man, I went to Santan row to get it. Okay. Yeah, because they have a store there. Yeah, that must be new. Maybe Doug, while we're on this, you can look it up because I'm really cute. I love it's style of like kind of a lighter, comfy it's a lighter. It's a lighter sweater. So it's not super thick, but it's really comfortable. And there's no like pocket in the front or whatever. Sometimes I like pocket. Sometimes I don't. Is that an XL or large? This one's XL. So that is XL. So I wonder if I could go a little go up a little. I think that's the Stratotech hoodie. Oh, pull it up. Yeah, let me see. Pull that up. Yeah. Yeah, I like it. They make they make really good. They have a lot of they have a wide range of things now they make everything. That's right. They had that. Yeah, it is. Oh, yeah. Yeah. So the Stratotech T-shirt I like to. So it's the same thing. OK. Yeah, I think that's like is that a newer line? Because I know the last time we did ads for them that they they wanted to talk about the Stratotech T's. And I don't remember rolling out the winter stuff. They've had the T's for a long time, but the hoodies new. Yeah, I started wearing a sweater in here because you got the freaking I'm totally going to get one. I know it's not the polar bear. Controlled now. We got the thermostat thermostat Nazi Adam in here. If you touch that. Tell our audience we have literally get up in the middle of the show, you'll change that. So Sal is less back sweat. The it's I know I can play just and I are totally fine. So it's you guys always strong arm your own which you what with the Sal being the center of attention is now backfired on himself because he's got the best sliding the front of the camera. That's right. But guess what? The vent doesn't have to try it above his head. So you can read everything easy. I'm like. My neck. I got my neck now. Shadows. You don't say that. But I can't tell that's Adam or Justin. And yeah, so it's real hard here right on my head, man. It's a blast. You know, it's blasted. Oh, I'm like, yeah, we get sick. We get sick from I've been waiting for us to fire the the mic set because I want to share this with you guys. And I wanted to wait to talk about on Doug. Can you pull up on it? Did you get tickets already? I haven't yet. OK, so I just bought tickets to this Saturday. What? Yeah, come on, I was in a meeting with my buddy, so Saturday kitchen and I are going to probably like that's going to be like our birthday thing, right? We're going to we're going to do. Oh, yeah, both of us have our 43 or 44. I don't know, actually. You have to do the math. OK, check this out. Sumo and sushi in San Francisco. No, bro. I got front row. No, I want to watch sumo bro and have sushi served to you. Wow. Off sumo wrestling. These are all like like champion dudes, too, that have been pros for like 10 years, you know, that's a bucket list thing for me, right? Dude, me too. This is like I've always wanted to watch the sumo. Look at this. So it's got like an open bar set up. They have the tables around. But you didn't get us tickets. I would pay you back. Oh, I didn't know if everyone that's why I'm bringing it up right now. So you guys could get in on this if you guys want to go to Jessica, Doug, because we're going to I'm going to go. Is this cool or what? Hell, yeah. Look how you get to sit right here in the front and watch. People are. Look at that. So people have no idea about the athleticism and the skill of some wrestlers. It's it's like pure power. It's a martial art. Yeah. I mean, they have technique. Isn't that awesome? Yeah, they're strong. What a brilliant idea to do that. I'm so mad. I'm I can't believe we didn't know about this. I just the only way this came about I was literally going to go meet up with my buddy. We're going to do we were going to drive to the coast or something together, have lunch with our wives. And he's like, oh, I think my wife already booked some of this thing and he sends me this link. And I'm like, oh, my God, I got to tell my buddies they're going to they're going to love this. Now. OK. Wow, is Konishki still alive? Yeah, he's still alive. He's actually hosting this. Do you know how big he is? No, how big that guy like size wise, bro. He's is that him right there? He's that's him there there. Yeah. Oh, I mean, he I mean, he's a giant. It shows the lineup of guys are going to be there, too. They're all like, like I said, eight, 10 year pros. Like it's like a legit thing. You tell me I'm not alone, but like they have to be like massive in order to like pull off the little thing they have to wear. Have you ever seen one of the sumo guys? It's not quite that big. It just looks like a thong. Like it looks all awkward. And yeah, because there's international sumo fighters that are that they'll be leaner. They're just kind of like thick summer leaner than others, for sure. Yeah. Yeah. I mean, they had something at the convention, but I mean, I want to see like a legit. This is like legit. Was Konishki was he Hawaiian or Japanese? He's Hawaiian. Yeah, because that was kind of a big deal. He was one of the first. He was. Yeah. He reached the highest level. I think Ozeki is the highest. Maybe there's one above that. Now you you took a picture with him. I have a picture of it. Yeah, I do. I have to go. He's absolutely massive. I felt like just like a little tiny thing next to him. Do you know when they turn? Is it 40 or 50 that they make a big deal? I don't know. Look at it because they mostly don't live that long because they have short lifetimes. Yeah, but when I took a picture with him, he was in his prime. Yeah. And interestingly, if you've seen the Aerosmith album, big, big ones, I think it's called. He's on the back cover. Oh, wow. Yeah. What's so what's the typical like for the big heavy weights? Like what their calorie amount is? Like that they can see. That's a good question. I would wonder. There's a specific. I brought this up. Chonko nabe is I think it was called. Yes. Chonko nabe is a is a is a. Is it the spam rice thing? No, it's like a hot pot. It's got lots of vegetables, meat and rice. Yeah. Yeah. They don't eat a bunch of garbage traditionally. It's just a lot of food. It's a lot of calories. And they drink sake. Probably sake and beer. Sake and beer. But the culture for people who are like, this is to sound silly. No, look into the culture of sumo. When you go to traditionally a traditional sumo school in Japan and you want to learn, it's like you're an apprentice and then you move up the scale and you have to like clean their their the thing that they wear. You guys basically do whatever they tell you. And then you move up in the ranks and it's very honor based. You're the whipping boy. I'm so pumped that Katrina was like totally about it. That's like, oh my god, I'm totally down. There's just one little sumo guy because everybody thinks it's just like the biggest guy. There's just one dude. I can't remember his name. Japanese dude. He was smaller compared to the rest of them. And he was so good at and moving out of the way or or using his body weight to throw the other guy. And then they slap each other. Have you guys ever seen that? Yeah. Remember a street fighter? Yeah. They would bro. If you eat Honda, they would blast somebody with those with those hands. So is that OK? You just brought up the pot right there. I'm assuming those are like really high fat. Is those have fat meats? Is like a pork or something? Yeah, I suppose they have pork in it. I'm not sure exactly the ingredients because that doesn't look like it would be super high calorie. It doesn't. It looks very healthy, actually. Yeah. However, I do think there's a lot of rice that they eat. So I think that rice combined with the fats. Yeah, it's got to be higher fats because there's a genetic component to some of these people. Of course, right? Yeah. Of course, just big dudes. But they're not. They're not not athletic. That's the thing. Like oh, they're super athletic. They do the splits. Yeah. Their workouts are intense. It's very explosive, like sprint style. So this is cool for our audience because even if you're not, you don't live here. It's it's a tour. So it just happens to be in San Francisco this weekend. But they're touring all over the country and they're hosting these events. What good timing, right? You guys see San Francisco miraculously is cleaned up. Did you see this? Perfect transition. Did you see that? No. You see Gavin Newsom entertaining, shishengping and cleaning the whole street. It's just miraculously. If I was a long time San Francisco resident, I'd be so mad right now. Dude. So everybody knows San Francisco's got this open air drug markets, homeless. And terrible drug use like businesses are leaving. Just side shuffle them real quick. Looks like a hellscape in some of these places. Crazy. All of a sudden within two weeks, spotless and clean. The streets are clean. Nothing. You know why? Because the Chinese was it shishengping is coming to visit present and visit with Gavin Newsom. So they clean the streets up for two weeks. Yeah. What do they do with the people? I think they put them in the specific areas of the city. Zoned areas. Yeah. What? I know. It's just what a farce. It's serious bullshit. After everybody, we can't clean up. We can't do anything about it. You know, boom, two weeks. Yeah. And then they did an interview with Gavin Newsom. Yeah. And he literally is like, OK, so everybody's saying we only cleaned up the streets and we did it quickly because of the, you know, the Chinese politicians who are visiting. And he goes, and that's true. That is why we did that. He goes, but then he went into some other bullshit. Yeah. Shut up. But I don't have reasons in there. If that guy, I'm telling you as it from a California. If that guy runs for president, please just look into what nothing positive, net zero, looking what he's done here. But yeah, everybody's so I got family over there and they're like, bro, it's so clean now. Yeah. Now's the time to visit, I guess. I've missed my window for that. I went up and saw a concert when it was the apocalypse. So yeah, it is the actual address of where I'm at as far as the the thing, the event. I mean, like I said, I knew I wanted to go no matter what, but hopefully it's not one of the worst. No, it's down by the I can forget the name of that area. It's the art, art dome down there. I forget the name of the anyway. So you know what I do now? When I go down there is I look at private parking. Yeah. I call us a fine arts. It's where? Is that the Palace of Fine Arts? OK. So I think you're in there or no, is that where that's at? No, I think it was near the water. I don't know the area that well. Yeah. But yeah, no, that's the move is defined. And it's not like that crazy more. It's not like it's crazy expensive. You still get a good deal and pay. And what's the site? There's a pay. There's an app, right? Yeah, there's an app. I don't know the app off the top of my head. I mean, you can literally Google like find looking for private parking in in San Francisco or any big city for that matter. It's a big thing. People do it all time now, especially in cities where parking is really expensive. There's people that have these houses or garages that have, you know, four or six, eight parking spots. They they they rent them out and then they always they have a guy that attends to the vehicles the whole time and there's security cameras. And it's just like it's not on the street. So you don't have to worry about. That's the way to do it. Yeah, we just Katrina did her car got keyed this weekend. What? So pissed, dude. Where? So I mean, we think it was that her keyed. Yeah, deep, too. Like a deep. What? Why do people do that door? Dude, so I asked her, I was like, honey, it just doesn't make sense. Why would someone do this? I said, did you park somewhere? She goes, honestly, the only thing I did on was when I parked at her brother, Larry's house. She was in the driveway and her rear end was halfway in the sidewalk. And that's perfect. It's exactly what happened. Somebody walked by, was jingling their keys or had their keys on them. And her rear end was on the sidewalk a little bit. So the social justice for you? And so somebody just, and I mean, they, boy, they dug in. They dug. It's like, it's a deep all the way across her back. Why does that infuriate me so? Oh, it makes me so mad. And I actually, right before we started right now, I was texting her, because this just happened, I texted her. I was like, hey, her brother has cameras like we have in front of the house. So I'm like, if it happened there, we should have it on film what this person looks like. I'm definitely going to go knocking on some doors if that's the case, dude. I just, just so. It's such a cowardly, like, what a. It's like what we talked about the other day. It's so cowardly. Stealing, and I guess we should wrap that in there because I would put that right there, too. Like just destroying someone's property like that is like, I don't know. I don't know if it's because I'm like a car dude. And so I'm like. There's no honor in that. There's no justification for that. Like there's nothing of value that you're. Wives car, too. And like that's making a good for that reason. You know what I'm talking about, right? If you're in the driveway and it's like the word, it's like time parking, right? People do that all the time. It's like any of my family parties and there'll be cars in the driveway, halfway off the driveway on the lawn. Just kind of fit it in there somehow. Wow. And I remember being a punk little young kid when when someone would park close to us, but I didn't do something that would destroy their car. I did things like, you know, spill you on their door handle or something like that for doing some some shitty ass like, you know, pin you in or something like that. Nothing that would that you couldn't wash off. Nothing that would be like, oh, that's disgusting. Like, but the key someone's car and destroy like that, like that's going to be expensive to get that face. Oh, yeah. So that's a super, super pissed. So I'm going to go into a little bit of a health segment here. So there's these articles that are circulating on social media about how young girls are starting their periods earlier than ever. And there's all these different speculations as to what might be going on. But the most obvious one isn't really being addressed, which I don't know if you guys knew this, but did you guys know that girls used to the average woman in the 1800s, I want to say, started her period right around 17 or 18. You guys know that? That late? Yeah. Now it's like fourth and fifth grade. Yeah. Now it's like it could start as young as 10, 9, 10. Yeah, well, yeah, my my niece was fourth grade and I knew a girl that was like third grade. Yeah, yeah. That's crazy. Yeah. And so there's like, oh, you know, see it needs, you know, estrogen is the same. The other, but it's probably because they're, they were malnourished for so long. And now they're overnourished. So obesity, calories, lots of tells the body, OK, you're ready to procreate. So especially if a girl is eating a lot or eating much more than she needs, then they'll get their periods a little early. So but yeah, it's interesting, right? I mean, we've been noticing that for a while, don't you? I remember people talking about the girls were maturing earlier and earlier and earlier. That is not the case of boys, too. I mean, I've seen this in regard to like my oldest friends, like some of them that were like bigger guys and like have been, you know, a little bit more on the obese kind of side, like have mustache and are very much that's a good question. It makes sense. It would be the similar signal, right? I mean, obviously for for girls, it's a stronger signal because they have to support. Well, isn't the other theory like just the amount of like hormones and stuff that would pump into animals. And it's like, but it's probably more to do with calories than it than it. But I mean, that's got to play a role, too. I'm sure it's probably more to do with calories. I mean, you eat the meat from this cattle. They're pumping them full of hormone hormones. Even if it's not harmful, you would think that if you over years and pounds and pounds and pounds of meat that you eat, you would think that I don't know if that would induce period or if it would just affect the hormones negatively or just to, you know, maybe affect them. I guess that could have an effect if you think about it. But I do know for, I mean, even Doug, you can even look this up like the average period in the 1800s. You know what's funny? There's definitely there's definitely somebody who's scoffing at that right now. And it's just like, oh, my God, there's studies around this that prove that it's like you have like six week, 12 week studies on stuff like this. That's a perfect example of why the study stuff sometimes is such bullshit. It's like, yeah, no. OK, if you took a if you ate an animal that was getting pump full hormones and you measured what it did to your hormones over six to 12 weeks. Like, yeah, I'm sure it's OK. So I was off. I was off, but still a lot. So the average age in 1840 was 16 and a half years. OK, so almost 17. And now it's 13. Yeah, so. But now it seems to be getting younger again. Interesting. That is interesting. It's got to be a multitude. So the length of time during which women are exposed to endogenous estrogen has, therefore, been increasing. And this is the National Institute of Health. OK, so they are saying that the zenoestrogens are probably playing a larger role. But at first it was had to be cow. They're admitting that, because that used to be like on the side. Yeah. You know, that's that's now being widely accepted. Oh, it's on the body. Yeah, within the body. It's got it's look if a girl doesn't have enough calories or enough fat on her body, her body. Look, by the way, this will happen to any to a woman at any age. You're 25, your period will stop. If you're not eating. You're right. Actually, that makes way more sense. So that's the more obvious. Right. That's going to be the biggest simply there, like, especially when you consider, like, in the last even in our in the last few decades, like it was still normalized to be really skinny. And now it's more accepted to be fuller, thicker. Yeah. And there's abundance of food. Well, look at childhood, look of childhood obesity over the last three decades. That makes way more sense. Yeah, childhood obesity has exploded over the last few decades to the point where it was non-existent. Well, so I've said this many times in the podcast. When we were kids, type two diabetes was called adult onset diabetes because only adults got it. And then they changed the name because then kids started getting it at higher and higher rates. But childhood obesity was almost zero percent for a long time. So let's see. Wow. In the last 30 years, childhood obesity has more than doubled in children and tripled in adolescence. Holy cow. Yeah. Look at this. Thanks Doritos. The prevalent, the prevalence of obesity among U.S. children and adolescents was at 18 and a half percent in 2015, 2016. Holy cow. That's almost two out of 10 kids is going to be obese, not overweight. Yeah, obese. So overweight has got to be like 30 percent. Holy cow. That's great. And you know what's crazy about this? This is based off weight. I bet they're undermuscled also. So it's probably even worse than the scale of show. Less physical demand, less opportunity for physical education, extracurricular activities. And then, yeah, then look at what they're feeding them at the cafeterias. It's like promoted by, you know, the government. It's like, oh, man, it's alarming. Oh, dude. It's like, what kind of food is it? You ever seen the vending machines at these? By craft. Dude, we're doing tours of high schools and for my daughter. And all schools have vending machines? Yeah. You ask me how many healthy things are in these machines? There's like, there's no protein options. No. None. It's all carbide. It's all candy, chips. Cheese is as much as much proteins you're going to get. Yeah. And then on top of the difficult situation right there is like if you had a healthy option, do the kids even choose it? I don't know. Well, they will, if that's the only option. Well, yeah. OK, yeah. So if you if you do that, don't give them an option between Doritos and. Right. And then you have to ask like how much less money does the school make? That's it right there. Yeah. Like how much less money do they make if they give them a healthy option? That's it right there. Yeah, for sure, right? I mean, you know, it's motivated by that. And not only that, you know what else I saw in the school? Vending machines, energy drinks. Oh, my God. It's such a problem now. Yeah, energy drinks. Huge problem. 150 milligrams, 200 milligrams caffeine. Yeah. And these are like, you know, these are 14 year olds getting after it early. I know, which is like setting them up. It's so interesting. Is there any is there any places that are trying to put an age limit on caffeine? Yeah, yeah. I'm so surprised we have it. It's a drug. Yeah. And it is a drug that is deadly. Yes, it's exactly that if we were to have found it like today, we didn't know what it was. We just found it. It would be scheduled to or something like that. Oh, yeah, there's no. And even if it was legal, we would have an age limit on it. 100 percent. Sure. So it's so crazy to me that we that's not really talked about. No, like super crazy. It's in the it's in the in the vending machine. It's just crazy. I was I was looking at them like, Holy shit, I could buy an energy drink here. Well, I really think that it's it's just now getting on people's radar because of prime, because prime blew up so big among kids. Yeah. And it's what, 200 milligram caffeine drink, isn't it? That's a huge problem. There's another sneaky one because of the legalization of marijuana in a lot of places, too. Like the edibles are going around like crazy with kids, gummies. And they're all they eat them in class or vaping. Like, and this is not something it was like, you knew kind of who is the the ones that would sneak off, you know, on one days and go up in the woods and smoke. It's like now it's so elusive because it's these gummies and it's getting passed around and is that happening? Yes, dude. It's I was like, oh, my God, of course. I wonder how many high school teachers are dealing with that. Like, and you know, right? Like, you can tell when a kid's like blitzed and like they just had like a gummy. Like you didn't see them smoked. They don't smell like weed. Like, how do you? What do you do? Like, and how do you as a teacher? How do you make that call? Unless you're 100 percent sure with allergies and other things that test them, right? Yeah. We test. So how do you do that as a teacher? You got kids in your class. You know damn well that they're they're messing around. They're doing shit like that. But then you can't really single them out and call them out if you didn't catch them doing something like that. So we're like, is there some of the parents are so like just like free about it. And like, it's like it's it's not that big a deal. And I'm like, it's not that big a deal. Really? Yeah. Like I've had to remove myself from some of these parents. Really? I'm like, I will slap you. You know what? Can't my parents would come on glue. You can. THC has very negative effects on the developing brain. Yeah, that's what they show. Yeah, if a child because of the way it affects the developing brain, they're much more like a short term memory. All kinds of well, not just that. They develop higher rates of psychosis, anxiety, disorders that that are hard to get rid of once you develop them because the brain is plastic. Their brain is still shaping. And so you're you're sending it the strong signal that's telling you to shape in a different way. Once it's done shaping, that's it. You know, once you've got that plasticity is gone, it's gone. Yeah. So I remember we had problems that controversial debate you and I had about what we would let our kids do more. Yeah, more. And I was I was the one who was ironically more anti-weed. And and part of that, the why I am is because because it's become so so normalized and it doesn't have these crazy adverse effects and it doesn't seem to be as dangerous. And so then the justification for kids to abuse it is going to be much higher because of that. And, you know, I have seen firsthand in myself and in my siblings and friends, like it's one of those things that I don't care what you say. I mean, you're not productive. But just think about the mixed messages that we're sending kids, right? We're like, don't do that. Take your meth from the prescription. Yeah, the prescription bottle. There's a whole another problem there. Yeah. Don't take that. Take your anti-psychotic, you know, whatever medication that you're supposed to take every day because it keeps you from now. We've been talking about this and this is for a while. And I know there's been documentaries and now I've came out on this. Is the the prescribing of these med ADD and stuff like that, like medications, are they are they going down? Are they leveling out? Are they because they were like on this crazy trajectory the last 10 years. And I know they've done some crazy documentaries on how many kids are being medicated by it. But I also feel like there's now enough people kind of talking about this and more people. I think a lot of people were oblivious. I think a lot of people had kids that were restless and doctor said, do this. And so came from my doctor. I wasn't really I think I think when more and more people understood that it's like literally meth that you're giving your kids. I think that really is more awareness from the parents. Yeah. I think now people will start to go like, oh, may impact that. But I feel like it's still prescribed. Like, oh, it definitely is still. I'm curious to like if it's still that are you looking that up, Doug, to look at the. I am looking it up. Yeah. Anything, any, any hits there? Yeah, I'm not seeing anything specifically yet. But this is interesting. The US has been struck struck in a shortage for Adderall. Yeah. Since this is a September article, which is interesting. Yeah, I did. I didn't know about that. What's what's the black market on that look like? What's what's an Adderall pill go for, Andrew? Everybody's waiting. Confident and opinionated. Now, Andrew has done it. Yeah, Andrew. You like rattles stuff, right? Twenty five, if you get like a four milligram of it. Get a fit in the throat. I've never tried Adderall. You've never tried it? No, never. I didn't until I didn't until my late 20s. It's yeah, late 20s. Yeah, it was at least late 20s, maybe after that. I never had one either. I didn't know what I. So that's why I think that's part of why I think some of these parents, I didn't realize what it was. I just I'm like, oh, I didn't think I had ADD. I don't think I ever needed it. And so don't you think that should almost be one of those things to consider as a parent? If you're going to put your kid on it to try it and at least see how it makes you feel. Oh, right. Yeah. Yeah. I think that's, I wonder. Yeah, that's a standard. Before I give my kids something. Let me try it. What does that say there, Doug? So the prevalence of use of Adderall for grades 8, 10 and 12 from 2009 to 2022. So look, it has gone down. It's gone down in some areas. For example, 12th graders has gone down quite substantially for the 8th graders, I believe it's gone up. It's fluctuated quite a bit. But yeah, overall, though, it looks like it's been going down. Good. I think more. I think it's like the backswing. I mean, look how 2015, it was like at its peak. Yeah, it's around 2015 or 2012. Right in that area. Interesting, though. Back in 2015, it looks like it was at its peak for the older kids, but not so much in the end. The younger kids have actually climbed since 2015. Hmm. Yeah. You know, when you look at it. That's kind of crazy. So I wonder if that's actually more awareness to these old, the kids choosing not to. These teenagers and stuff like that in high school learning more about it and going like, hey, I don't think I want to take this stuff. We got to look at the full picture and see what else is being prescribed or what else is being done. Because who knows? Look, this is coming from someone who's like I am officially diagnosed. OK, ADHD is an adult and I have the prescription of Adderall, which I don't use because it didn't. I could tell I was developing bad relationships for me. There are and you can look this up. Look at the data on things you can do to help and like things like exercise, diet, different learning strategies or teaching strategies, have profound impacts on a lot of kids. I'm not saying it's for everybody. I'm sure there's some kids out there where it's really, really tough, but there's lots of things you could do that will have a positive impact. And unfortunately, you know, teachers can't necessarily change their model to help some of these kids. So let's say get to fit the kid into the, you know, it's like fitting this the square peg into the round hole rather than changing the hole. You know, type of deal. So anyway, we should talk about Black Friday is starting now. Yeah, it's starting now. It's starting now. Right now. Now, here's what the, this is what they did. Always the best time of the year. This is what they did. 60% off everything. Everything. Bundles? Bundles, too. Oh, wow. 60% off. Even our latest programs? Every program and every bundle 60% off done. And it's, we started a little early this year, right? Is that, is that? Yeah, this is before Thanksgiving or Black Friday. So there you go. So if you want a program or programs or bundles and there's no limit to what you can use this for, you, it's all 60% off. You go to mapsfitnessproducts.com and the code is literally Black Friday and that'll give you the 60% off. Gangbusters. All right. So today's shout out is actually the event that we're putting together for trainers and coaches. You're shouting yourself out? Yeah, am I on that? Shout it, shout it out loud. Sounds like I just want to shout myself out. Yeah, real quick. Give me a follow. So it's a three-part trainer training. So there's three of them and I'm going to be teaching and coaching trainers. It's totally free. And then Adam and Justin are going to be there. It's going to be live so you can ask questions or whatever they'll be answering questions. And our goal is really to, to make trainers and coaches better or provide them with resources to help them be better. So it's starting January 15th, but you have to go sign up first at mindpumptrainer.com. The exciting part about this, and I kind of alluded to it a little bit on the forum and some of the talks that I've done is that this is going to be, I think, a real shift of focus for the business that we haven't really put a lot of energy and effort into that I think all of us are really excited about. I mean, yeah, as much as we love helping the general pop, our passion and what we did for most of our careers were actually training other trainers and coaches. And so, you know, for the first time, we're really starting to put a lot of energy and focus into that direction. So I'm pretty excited to see what comes of it. All right, everybody, check this out. Organifi is having a huge sale right now. Check this out. You spend $100, you get 20% off and free shipping, spend $150, get 20% off free shipping and a capsule of your choice. That means free supplements. Everybody loves free supplements. Anyway, check this out. This sale is ending on the 27th. All right, so go to organifi.com. That's O-R-G-A-N-I-F-I dot com forward slash mine pump. Use the code mine pump, get another discount. All right, back to the show. Our first caller is Robert from Connecticut. What's up, Robert? How can we help you? Guys, hey, super excited to be on. A little bit nervous. I'm a reasonably new listener, just started with you guys back in January, but I've gone back and, gosh, listened to hundreds of episodes. So just want to say thanks for the awesome content. It's been amazing. I got some family members turned on to you guys and it's just been really great. So I had a couple of initial questions for you. One of them, I'm going to change a little bit if that's okay. Sure. Because my circumstances have changed. The first question I had was about going into a bulk and how much bumping up I should do with calories. But what's changed for me is back in September, I bought the RGB bundle and I started in a Bollack about a month later, I had, I bought my calories up at five or 600 per day and I ran that for about a month. And my gains, my strength gains were just incredible. I packed on some good weight, some muscle, some fat as well. I think I probably went from about 16 to maybe 19 or 20% body fat, which was okay. So here's my question. My circumstances have changed. I'm a recovering alcoholic, I'm in recovery and I've come into a treatment center. And in that treatment center, I have limited time to be able to work out. I also don't have a whole lot of control over my diet. So I think protein, staying over 100 grams per day is going to be a little difficult for me. I'm about 170 pounds at the moment. And I'm gonna have limited access as far as time goes and equipment goes. So I was thinking of either making an attempt at, at maps 15, there is some equipment here or potentially doing anywhere. What would you guys recommend? I'm gonna be here for about 90 days. First of all, wanna congratulate you on the decision to do what you're doing right now. And so we were just talked about this the other day about the entire sphere of health, right? Is so much more than just macros and lifting weights and what you're doing right now and getting through that is by far the most important thing. And so if you're a client of mine, like I'm gonna put together a routine, like say like maps 15 or, and honestly, it's literally, I'm not really worried about if you're hitting your macros right now because it's more about the consistency and what that's gonna give you like of okay, every day I get to do my little routine. That helps me break peace of mind. Like I'm not tripping about, did we hit our grams of protein? Do are we building muscle right now or not? It's like what you're doing to improve your overall health right now is massive. And it's you're moving in the right direction no matter what you do inside the gym or not. So I just wanna make that clear. I would use a strength training as a discipline tool as one to bring you structure and start your day off versus a tool to build muscle or burn body fat. Now the odds are you probably will do both because it's a workout and it is effective but I would treat it like I said, treat it like a discipline practice. And so 15 minutes every single day, 15 to 20 minutes every single day is a great way to start your day. I do have a question though on the 16 to 19% body fat or 20% did you test your body fat through that period? Now, those are just my estimates based on a scale that gives you that information which I know is not super accurate. Very, very, very unlikely. You went up three or 4% body fat with a 500 calorie bump. So very unlikely, yeah. And your strength went up a lot. You might be mistaken. It could have been more but I went up 20 pounds. I went up like 18 pounds in four weeks. Right. And in four weeks? Yeah. From 500 calories of an increase? It could have been more, I'm guessing somewhere between five and 600. Unlikely. So next time you do something like that, really track. Unless you were so depleted before there was a lot of water and hydration but even then. You did say your strength went up. What did that look like? 15 to 20%. And I mean, I gained more strength in my lifts, running around up 15 to 20% in weight at an eight to 10 rep count range. You know what? The numbers that I gave you guys are wrong. I'm up 20 pounds now. That first month I probably went up 10 pounds. Okay. And I fit a bit as high as 700 a day versus five. Okay. I just wanted some clarity. I was drinking my ass off, so I wasn't paying attention to the calories as much as I think I was. Okay, Robert, I appreciate you saying that. Okay, that makes a lot of sense. Look, when you get out of this, and God bless you for success. When you come out of this and you attempt this again, I want you to track it. I want you to count and track it. Do it without alcohol. Whatever you experienced before, it's gonna blow the doors off of what you did before. Second time round. Yeah, I think the MAP's 15 and really focusing on that right now. I don't even want you stressing about food right now. When you're hungry, make the best choices you can in the situation you are. If you can have a protein shake, if you want that as a snack in between, I don't know if they like it to bring that in, but that would be the only thing. But just stick to the MAP's 15. And then when you get out, I actually want, I want you to get in the private forum with us. Because then I would like to keep an eye on you on what you're doing nutritionally and working out and use that community as a support group through this process. Because what you're doing and what you're focusing on is far more important than body fat percentage. But it doesn't mean that we can't accomplish both. I wanna make that clear. So it's not, it doesn't mean that you can't get more fit and ripped and build some muscle and do all those things. It's just that you're tackling a monster already as is. And I wanna make sure that we're focused on the wins of you being consistent with that first. And then all this other stuff that we're doing is just a bonus to that because you're moving in the right direction for overall health already. Another practice you might wanna try with food is fasting. Not for fat loss, not for muscle gain, nothing else. But you're practicing a form of detachment and it's a nice practice to help you do with what you're doing now. So like a day or two fast might bring you some clarity and help you with the entire process. So right now it's all about improving your health and that's it. Gotcha. And I really appreciate that advice. It's so easy having reasonably addictive behavior for the exercise to become more about results than it is about just staying healthy. So I really like your advice about staying focused on that and not necessarily what's going on with my body composition but just keeping that discipline of trying to eat healthy and getting some movement every day. Robert, do you have- So thank you, thank you for that. Do you have a spiritual or religious practice? I do, yeah, yeah. Okay, I'm gonna have Doug- I practice Buddhism. Okay, okay, Buddhism has got, okay, so all the major religions talk about detachment in some way, shape, or form. I'm gonna have Doug send you a video that I watched actually this morning, it's really serendipitous. It is from the Catholic faith so it is a different religion but the spiritual truth in it you'll see resonates with Buddhism as well. And again, it's taught across every major real religion that I'm aware of and I think it'll help with some of what you're dealing with. So I'll have Doug send you that link and I literally watched this morning I literally watched this morning on the way here. Awesome, I can't wait to see that. Okay. Can I ask one more quick question of you guys? Of course. My second question in my original email had to do with what are your guys thoughts, experience, opinion on the amino acids in like a pill form. So while I'm here getting 150 grams of protein a day is gonna be very difficult. Is supplementing with that something you think would be helpful and in your opinion, is it effective? Helpful. You know, they have all these stories about it being super pure and blah, blah, blah. What are your thoughts on that? I mean, helpful for what you're doing now. Okay. Yeah, not really. I mean, if you want supplements that will help you with what your current goal is. Yeah. I would look into things like SAME might be beneficial, creatine might be beneficial. Both of those have positive, yes, they both have positive effects on liver health and positive mental health effects. I would add the protein shake too. A shake would be better than branch human. Yeah, yeah. If you want your protein. If you have access to that. Yeah. I haven't talked to the doctors and nurses and the med people here yet. I don't think they're gonna let me fool with creatine or protein shakes or any other supplemental stuff that they might let me take something in a pill form. Well, creatine can come in pill form. Yeah, that's right. Yeah. So I'll go creatine monohydrate. So there's another tap. There's another one called SAME. They're both excellent for liver and mental health. And that's it. Now they have side effect. The other effects are muscle building, a lot of stuff. I do want to make it clear though. You get through this process and you come out the other end of this and I don't give a shit if you ever hit your protein intake or your supplements. But you get through this process and come out. You're gonna feel amazing just getting through it. And if you actually even created a discipline around working out every day for 15 to 20 minutes, we are fucking massively winning. Yeah. Massively winning. Yeah, that's right. And now you are perfectly set up for, okay, I'm back into the real world. Now let's start to introduce some of these supplements. Let's start to get on my protein intake. Let's start. And then you got a great foundation to build on that. Like that is the main thing. If you're a client of mine and we've been friends for a long time, you're going in on this, that's what I'm telling you. This is our goal. Come out the other end of this that you've been consistent with your 15 to 20 minute workouts and you came out 100% sober and feeling good. Now let's go fucking tackle this body composition thing you want to do. Awesome advice. All right. Wow, guys, really appreciate it. Oh, real quick, do you have MAP 15? Because we'll send it to you, Robert. I just want to make sure you got that. MAPs what? 15? No, I have the RGB bundle just now. Don't have MAPs 15. We're going to send MAPs 15 and send you access to the private forum so you have access to us in there. Yeah, we'll send that over to you. That would be amazing. You got it, man. We got you, Robert. Good luck. Thanks, you guys. I'll let you know how I make out. Yes, please, when you get out, that's the other thing I'm going to ask you. When you get out, I want you to make sure you message in the forum and tag us to let us know you're out. I will do that. All right, brother. All right, man. Thanks, guys. Thank you. That's tough. You know, the discipline that the regular exercise provides is going to be way more valuable just for people watching than the, which one's going to build the most muscle? Which one's going to burn the most body fat? Him starting his day off with a 15 to 20 minute structured strength training workout does set the tone for the rest of the day. It literally sets the day up with a structured discipline. I do it whether I want to or not. And that is more likely, he's more likely, he's going to benefit more from that. Yes, literally the structure of it in the consistency of doing it. You know what's interesting about this conversation is that of course he's coming forward and he's admitting that he has this addiction that he's checked in for. But the truth is this is not that far different from a lot of fucking people. And a lot of people get started on this journey in pursuit of bettering themselves and they throw the whole fucking kitchen sink in. I'm going to die. I'm going to hit the pre-CAAs. I'm going to hit my creatinine. I'm going to hit my protein intake. I'm going to train every single day. And then what ends up happening is they set themselves up for just way too much, way too fast. And then what ends up happening is they fall short somewhere or another. Most people would and they fall short and then they end up spiraling out of control because ah, fuck it. They didn't hit one of those. Yeah, or I had two bad days in a row or I haven't this and then it's, and then someone like this goes and grabs a drink or the other people that don't have maybe an alcohol thing go fucking binge on the food or go do something else. You can make anything a drug. And if you try to fill whatever whole alcohol wasn't working for with fitness, you're also going to have problems. So it's not about fitness replacing alcohol. It's just it creates discipline structure. It allows you to become healthier. And then hopefully and oftentimes it provides you with the resilience and strength to deal with what you need to deal with. But if you replace one addiction for another, you will end up in a bad place. And yes, we can argue whether or not fitness is a better addiction than alcohol or not, but it can also be ravage you. So, and that's what happens is they go from, they go, I'm done with alcohol or whatever. I'm going to do everything now to distract myself. I'm going to beat myself up on a run every day. I'm going to lift weights twice a day. I'm going to count every calorie type of deal and then they end up in a bad place again. Our next caller is Luke from Ohio. Luke, what's up man? How can we help you? Hey guys, how are you doing? Thanks for having me on. I appreciate it. So about six years ago, I started my fitness journey. I was just doing normal strength training, focused around powerlifting and seeing great results. I continued this journey up until about 11 months ago. I plateaued pretty hard on like all my lifts. Couldn't see any gains. And I knew a change was necessary. So having little to no cardio experience, I figured an increase in cardio would be a good starting point to round out my overall fitness. And as someone who is goal centric, I needed some sort of goal to center my cardio training around. This is when I decided to compete in my first Ironman. After completing this goal a few months ago, I once again went to start building as much strength and muscle as possible, while keeping some of the cardio vascular gains I've made during my Ironman journey. Is this possible? What is the best route I should take to make serious progress in my strength gains while also being a decent endurance athlete? I like this too. This is cool. Let me ask a little bit more in regards to like keeping some of this, right? Some could be a wide range. Yeah, you're good to find out. So do you want to just have like a really good mile time still, or do you still want to just be able to throw your sneakers on and run for a half marathon? Like how much endurance do you want to have? Like how much do you care about that as your primary? And then how much do you care about packing on muscle or building strength? Like give me an idea of like the ratio we're looking at here. So when I first started, I could really only run three miles without just being completely gassed. So I think right now would probably, if I could just throw on my sneakers and just run, you know, eight, nine miles pretty easily, I think that would be like a good, like a good two hours or so a week of, you know, like zone two training is kind of what I'm looking at. Okay. I would do a traditional strength training program. You want to build muscle, so a map's anabolic would be perfectly fine. If you ran, now you want to be able to run what, eight to nine miles? Yeah. If you ran six miles once a week, I think you'd be able to do that. I wouldn't run nine miles every week. I'd run about six. And when you feel good, push it. So you run faster when you don't feel so good, run a little slower, but that'll keep you in striking distance of being able to run nine miles. Now with maps anabolic, I will add after following that program, you're going to want to go with something a little more, more mobility focus. Cause just running and just maps anabolic too long will probably result in some mobility issues because running is so linear. You're just running in one direction and maps anabolic is basically all in one plane, right? You're really getting strong with those foundational lifts. So after maps anabolic, I would go maps performance and continue to run, you know, six miles once a week. And that should keep you where you're at. Also keep in mind what's kind of, what's really cool about cardio is, you know, as long as you don't go the complete opposite direction, you can get that back really quick. Like I don't sound like you played sports. I mean, you probably remember, you know, before football, basketball, whatever you played, like you used to call it hell week, you know, and for one week coach ran the shit out of you. But it was crazy. By week two, you were already, I could run a full game, no problem. I could go from playing video games, and eating pizza all summer with my buddies to all of a sudden, okay, hell week hits. And now I can run up and down the court. That week was miserable, but then after that week, like you, you adapt cardiovascularly really quick. So as long as you don't like massively go from like the guy who could run an Ironman to like being a couch potato and never running or lacing up, you'd be surprised how quickly you can get that right back. So, you know, I think just doing these 15 to 20 minute kind of leisurely runs one to three times no more a week is enough to keep you in, in cardiovascular shape to where you'll have, and especially two of you, follow programs like maps performance, which has like a little bit of a stamina endurance component in there, that combined with that, like you're gonna keep pretty good cardiovascular shape. Take a seasonal approach, you know, like in terms of you signing and getting yourself involved with another competition, another Ironman, you know, in between that, like you take a few months where we're just focusing completely on strength training, but you're supplementing that in between on these days to maintain a bit of a cardiovascular endurance, but not intensively, right? So you're bringing that intensity down quite a bit and you're sacrificing that now and moving more on the strength side of it. And you just undulate those. So you kind of like plan it out throughout the year based off of like what types of events you wanna sign up for. And so there's nothing wrong with that. And that's basically what most athletes do anyways, is you gotta account for this off season where we're putting the work in, back in the body to strengthen, you know, maintain muscle mass also keep those joints nice and fresh and healthy. And so, you know, maps performance we do need to move in different planes when you need to supplement that. So you stay strong in there. You don't have problems of this overuse and turn that into injury. Do you have either one of those? Yeah, just say, do you have any? Any, no, I do not. All right, so we'll send you maps on a ball, and then after that I would go performance. Okay, awesome. But once, now that you have the stamina, if you, maintaining it's not, I mean, you're not gonna be able to maintain what you did for the Ironman, but what you said you should be able to maintain without too much work. Yep. Okay, yeah, that's awesome. I just don't wanna lose everything I've had I just don't wanna meet goals like specifically in the strength, in the strength world. So, you know, the interesting thing about performance adaptations is getting them is harder than keeping them. Yep. Very true with strength training, less true with other adaptations, but there's still some truth there. So cardio is more affected by not doing as much, but still to, you know, you wanna run eight, nine miles. Like if you ran, like I said, five to six miles once a week, every week, you'd be able to go nine miles and you should be fine. Using. Cool. All right. Awesome, yeah. Thanks, you guys. I really appreciate it. Thanks for calling in. Yeah, thanks. Did you help week for basketball too? Yeah. Every, every, every. Oh yeah, we do liners and stuff. Yeah. They did double day for basketball too. Yeah, yeah. So morning, 6 a.m. was the, in cardio. And then at night we played the skill. God. So it was heavy conditioning. And you just for one week, one week was hardcore, you know, training. And then by the second week, you're already running up and down that court. Pretty damn good, man. That first week is rough. It is rough. So I didn't play obviously football or basketball, but I remember when they did hell week, I said, I'm gonna do this on my own with like workouts and stuff. And it's just brutal. Twice a day. Yeah. Oh. I mean, when you're young like that, you're so resilient you can get away with one. Isn't that funny? Yeah, get away with one. Yeah, I would never do that now. And I don't think you need to do that extreme to obtain like kind of what he's wanted to do. I think what you gave him is that advice, which is, you know, as long as you can run relatively close to where you want to maintain, you're fine. And then it's literally like if you had this plan where I'm gonna go for a, you know, 12, 15 mile run with my buddies in two weeks. Yeah, we could literally train for that. He probably wouldn't even need to. Yeah, it will week or two before and you'd be ready to go. Our next caller is Monica from Louisiana. Hi, Monica. How can we help you? Hey guys, how are you doing? Good, how are you? Good, I'm super excited to be on the show. I listened to all your podcast. I actually got introduced to you guys by my husband who wanted to convince me that women should be eating way more than I was eating. And then also, he also had a podcast about Sal did jujitsu and I've been having some issues along my jujitsu journey. And I thought maybe that you guys could give me some help or information. I am testing, I'm preparing for my black belt test in January. It consists of a lot of hip throws and putting my shoulder in some weird positions and I had a AC joint separation quite a few years back and I never, my shoulders have never been the same since. I've always seemed to have issues with my shoulders locking up on me and it starts with my shoulders and then it eventually goes down to my hips. So my whole shoulder girl seems to wanna tighten up and lock up on me. And when I'm trying to lift weights and I like doing kettlebells, I can only get to a certain point before everything starts locking up. So I'm trying to find a good balance between jujitsu and strength training so I can do both because I love both. I just can't seem to find the right balance between the both of them. Well, unfortunately, Sal is not qualified to answer this because he's only a purple belt. So. But he is because he kind of knows what your body goes through jujitsu, right? Actually, he's got AC joint issues too. So he's saying more than qualify. I had my AC joint separate of mine and jujitsu. I was posting back coming up from the bottom and then just separate. Did you get surgery on it? Is it okay now? I did not. It was a grade before surgery. So what happened was is I was doing a move, my hands were locked up and when the guy went to do the reversal, I landed on the mat with my neck, shoulder, like slammed into the mat. They did think at one point maybe, my shoulder had been fractured, but then they didn't see anything else on the x-ray. So they just said it was just my AC joint. Okay. How much do you do jujitsu now? What's your rolling schedule look like? Roll right now. It's two days a week. It used to be a lot more but because I'm trying to prep for my test, I'm trying to be conscientious of putting myself in rolling a lot at one time. So I made a jujitsu on Mondays and Wednesdays, three to four rolls. And obviously, well, you wouldn't know that, but everybody's bigger than me in our class, except for my daughter. She plays less than me. But everybody I'm rolling with does weigh significantly, 50 pounds more than I do. Can you do, does the test require you to use both sides? Like if you do a hip throw, or do you have to demonstrate on both sides? It does not, but I'm right dominant. So I've been doing everything right side, my whole jujitsu journey for like the last 14 years. So everything I do is on my right side, even though it was my left side that got messed up, my right side also gives me problems. So the perfect program for you is map symmetry. And I think map symmetry is gonna help you a lot, not mainly because of the unilateral work, but also more precisely because of the first phase of isometric work. Isometric work is gonna improve your stability in your shoulder, which is what you're lacking right now. Okay. And I would move away from the kettlebells for a bit until you really start to balance things out because kettlebells are great for building stability, but if you're really unstable, it can be really tough because of the way the weight is kind of offset, okay? Whereas dumbbells are a little bit more balanced. So I would go map symmetry. With her rolling how many times it was. Well, I was gonna say, so with map symmetry, that first phase is only two weeks. I want you to do that for four to six weeks. And it's gonna look boring because it's all isometric based, okay? So it's not full on strength training, but that's okay. I would do it for about four or five weeks. And then when everything starts to feel good, then progress through the program. Now, along with Jiu-Jitsu, which is twice a week, which you've probably been doing for a long time, probably more than twice a week, right? You've been doing this for 13 years. Yeah, yeah. Yeah, I used to do way more training like probably five times a week. Yeah, you're fine. And I mean, obviously as I've gotten older too, my body can just can't sustain rolling two hour open max anymore with people way bigger than me. Yeah, I would follow map symmetry like it's laid out. You'll be totally fine. The only thing I would do is I would make sure that you don't go too hard on the workouts. So bring the intensity down. But so phase one, extend that for about four to six weeks. Okay? Okay. When you get to phase two and beyond, then just keep the intensity moderate at most and maintain the rolling and you should be totally fine. The only thing that I would add to that is just the mindset that you go into map symmetry is like perfecting the movement. Like technique. Yeah, think of it like an art form and the beauty of the movement. Think of it like Jiu-Jitsu. Yeah, and the beauty of the movement, right? Versus, oh, I can do more weight. Just add more weight. Oh, I can do more weight. Just add more weight. No. You're trying to make that right and left side. It's intrinsic. Look identical and move the same way and if it's, even if you have enough strength to increase weight, but you can see in the mirror when you're doing the exercise like, oh, it just doesn't look as perfect as the left side or vice versa. Like that should be at the pinnacle of like, you progressing and moving through the program is trying to perfect the movement on each side more than it is, you know, can I push harder or less rest or add more weight? Now, while doing this, I do think you need to bump your calories at the same time. If you just add this and you don't increase your calories, you may find yourself burning out. So I would bump your calories by about three to 500. Go ahead. Okay, right now I am counting my macros. It had me set at 2,000 calories a day, but I do, I'm not gonna lie, I have issues with weight. I guess as most women do, we all, at one point when we were younger, all wanted to be super skinny. And that body type obviously isn't that. I will never be a twig. So when I go to think of eating more food, it overwhelms me. I'm gonna be honest. Yeah, well, look, I tell you, it's a practice. I want you to take your scale and throw it away. I don't want you, no, serious. Don't weigh yourself anymore. Here's how you're gonna judge your diet. How strong do I feel working out? How good do I feel in jujitsu? Okay, literally place your focus there. When you find yourself wanting to look in the mirror and focus on the mirror or wanting to weigh yourself, focus on strength is a wonderful way to distract yourself from the tyranny of weight and appearance. And it will move you in a much better direction. So I want you to keep your calories a little bit above 2,000. And I want you to do that consistently. Follow map symmetry like I told you. And keep and just focus on performance because here's what you're gonna notice. You're gonna be stronger, you're gonna feel more energy, you're gonna have less inflammation and you'll probably solve your shoulder pain and hip pain probably by the fourth or fifth week of map symmetry. Okay. Okay. Yep, and I think that's where I went wrong in my journey as well. I was eating way less and requiring my body to do a lot more than I was feeding it. So I think at one point I was overtraining and under eating. And like I said, it wasn't until my husband gave me the podcast with you guys talking about how women should be eating more was it was kind of a light bulb that maybe when I started looking that I was only eating 900 calories a day and my body's burning 18, like it just, it was kind of mind blowing for me. And you guys are one of the reasons why I started counting macros. And we actually got my son to start counting macros too because he's a teenage boy and he wants to eat everything. And we're trying to tell him not to eat all this stuff but now he's counting macros. So he's keeping it in his macros and he's a happy teenager. So thank you guys for that. I appreciate it. Yeah, focus on performance, Monica. It will guide you in the right way. It will guide you in the right way. If you look at the scale, it's going to tyrannize you, I promise. So take that scale and toss it out. I swear to God, don't even weigh yourself and you'll find yourself in a much better place. Okay, sounds great. All right, thank you, Monica. Thank you guys. Oh, and we're going to send you a map symmetry by the way. Unless, unless. Oh, awesome. Thank you so much. I really appreciate that. Yeah, you got it. All right. So, and when I do a test and hopefully receive my black belt, I will send you guys a picture. Yeah, I would love that. Excellent, thank you. All right, thanks a bunch, guys. Thanks. Bye. Yeah, so when you get to black belt, you, you, especially once you're a black belt, they want you proficient. Everybody has a side, a favorite side as you go through Jiu-Jitsu. Like you'll do a move and you'll be better on one side than the other. Yeah. But once you get to black belt, you need to be able to do that's what they want. They want you to be able to do both sides. What martial art is it where you like, you have to take on a guy then take on another guy, then take on another guy? Isn't there one where you do like. It's like a keto. Is there one where you have to do like, one guy comes after you. I don't think it's a specific martial art. It might be a school that makes you that. But Jiu-Jitsu is interesting. It's funny that they're testing. Typically Brazilian Jiu-Jitsu doesn't test. What they'll do is they'll watch you train and if you compete and then time, how long you've been doing it. Oh, interesting. That's how that works. Jiu-Jitsu is performance based. That's why it takes so long to get a belt. Do we also have to like teach, right? At some point. You don't have to. I mean, once you get to purple belt, they want you to start helping and teaching. So purple and up will typically teach a class, but. Now that seems kind of weird. It's very subjective then. So somebody else just watching you goes, oh, you know what? You're a purple belt now. Yeah, and in their, well, see Jiu-Jitsu's gotten so popular now, but before it got so popular, it was like, you know, getting your black belt was like, you had to be able to kick someone's ass or otherwise they're not going to give it to you. Sure. Whereas other martial arts were like, yeah, you're four, you're guaranteed to get a black belt. So long as you show up. Jiu-Jitsu is like, I don't give a shit if you show up every day. Yeah. If you suck and you keep getting your ass correct. Your taekwondo is a lot like that. Yes. It's just like, oh, here's the next belt. Well, they have a lot of belts as a result. Because they know every two or three months that they give a kid a belt, they're motivated. Jiu-Jitsu is literally white, blue, purple, brown, black. That's it. And it's like a year to get from one to the other. It takes years. So it's typically you compete or you're really showing proficiency in the class and then the coach is like, I think you're ready. It also makes sense then why there's so much pride and I think why it's so popular now because it's probably coveted more to be able to achieve a black belt. You know how many MMA fighters don't have a black belt? Who are amazing at Jiu-Jitsu? Just because they do it no-gee or they train MMA. And they'll go back, you'll hear us all the time. Like so-and-so middleweight champion just got his black belt. Like what? He wasn't even a black belt? Wow. Yeah, so, so purple belt's very powerful. That's sweet. You could basically win any MMA match. Our next caller is Megan from Arkansas. Hi, Megan. How can we help you? Hi, thanks for all the content that you guys put out obviously and for taking my question. My question primarily relates to transitioning from competition prep and just being really stringent to everyday life. So I spent 16 weeks in a prep. I'm 31 years old. I have a three-year-old daughter and I'm married. And I ultimately did not step on stage because my daughter told me I was no longer fun. So I didn't feel like the ROI with competing. It just wasn't there. Like family comes first for me. But I had a really hard time with my reverse. And one, I just felt like really hungry even though I was eating more calories. Like I felt hungry or eating more than I did when I was eating like 1300 calories, 1600 calories. And ultimately I just wasn't able to stick to the reverse is what ended up happening. So I just didn't know if you guys had any advice there. Where are we at right now? So you were at 1300, at 1600, you felt like you were just getting hungrier. Like do you know where you're kind of landing right now? What are we looking like? I spent like a month probably just not tracking at all. So you can imagine a lot of binge eating episodes and things like that that happens with a first time competitor even though I didn't end up being on stage. So I thought I could handle doing the reverse on my own. And so I fired my coach. That was a terrible idea in hindsight. But I've hired her back on to kind of just get back into a good routine and she has me at just under 2000 calories. Have you guys eliminated the cardio or are you doing cardio still too? I wanted to keep my cardio because I begged my husband for a Peloton. And so I'm trying to prevent him from calling it a paperweight. So I do 20 minutes, four times a week. Okay. Okay, so what's more important to you winning the argument with your husband over the Peloton or what's best or getting help or being healthy? What's more important to you? I mean, I like the Peloton 20 minutes is good because it's a five minute warmup and then 15 minutes of actual work. So I don't mind the cardio. And I like the cardio vascular I do in the morning and it will sweep me up, those kind of things. So it is partly to win against my husband but also I do like the cardio. Also keep in mind what, I mean, the way the question started was more about your metabolism, right? I mean, that's basically what you're asking. And so it doesn't mean that we can't do the cardio or that eventually it's not something that we add into your routine but it's not making it... It's not helping. It's not helping the goal. So if the goal is to get you metabolically healthy and get you at a calorie intake that's sustainable, that you feel good at, that you feel strong in, that you're at a body fat percentage that you feel healthy and stuff, that is not helping right now. So it's working against that. Right now, the goal should be to build muscle, build strength, slowly increase calories in the diet. And I would do that by not doing any cardio at first. It would literally be... You'll do it again later. Yeah, that's fine. Like if you like doing it and you, as you've admitted, I would say, okay, cool, we'll get there. And that'll be a good goal. A good goal will be let's get your metabolic rate up. Let's get you to a good place with good balance of strength training, say three days a week and you're eating a good amount of calories and feeling good with no cardio. And then I'm gonna bump your calories again and then I'm gonna introduce the cardio that you want to maintain and sustain. But right now, it's not helping us at all. So I would make you drop it and then I would wanna know where the calories are. I'd put you on something like MAPS anabolic and slowly increase calories every couple of weeks. Yeah, I would really focus on just getting strong right now. That's gonna be your best weapon against kind of the metabolic, I don't know, for lack of a better term damage, that might have been caused from the prep. The getting hungry or with higher calories thing. Body telling you, starving. Well, there's a huge psychological component that plays a role with hunger. It's very big. This is how in extreme cases, anorexics can tell you they don't feel hungry even though they're literally starving themselves to death. When you're in prep, you can shift into this mental state where you're just hyper focused. Then when you come out of it, you lose that goal, that focus. And now it feels like, almost like the reins are off. Like, oh, I can, oh, oh, now I'm feeling what I normally was feeling before that I might have disassociated from or detached from at the time. So it's not a bad thing. It's just you're more in touch with your feelings. You're more in touch with what your body's telling you. But yeah, you need to focus purely on strength training right now. I would eliminate the cardio. You can walk, there's nothing wrong with walking, but I wouldn't do the Peloton stuff. And that's maps and a balik. Once you get your calories up to a point where you feel really strong and healthy, then we can reintroduce the cardio a little bit. But I think where you're at now with your calories, that's where I would keep them. Cut the cardio first, then maybe in a couple of weeks, I would slowly bump it by maybe 100 calories to 200 calories a week and just see how you feel. And really just gauge your strength. Really just look at how strong you are and what your performance feels like. Did you notice any hormonal effects from PrEP? Not really, just because I mean, it was only 16 weeks, which I guess I say only, but I wasn't experiencing any of that. Okay, good. I was just, I was tired, but. That's okay, that's really good. You're tracking again right now. So where are your calories now? Hear what you said. It's at 1970, so just under 2000. Okay, and you're- What's your body fat percentage at? Because you look pretty lean. I would guess that I'm about 90, probably about 20%, maybe low 20s. You're good. Yeah, we're in a good place. You're in a really good place. Would you be interested in a strength focus program like where you're doing like MAPS Power Lift, where the goal is, because if you have trouble moving from one really specific goal like competition, sometimes it helps to be like, well now I'm gonna follow a program where it's very direct, like I'm just gonna get stronger at the bench press, the deadlift, and the squat, and that sometimes helps with that psychological transfer. Would that be something you're interested in? I thought about transitioning into more of like a, potentially doing Power Lift competitions versus- Okay, so don't deal. We're gonna have you do MAPS Power Lift then. Yeah, yeah. I'm gonna send you MAPS Power Lift. Yeah, and you don't need to get into a competition unless you want to. If you want to, it'd be great. It's a very supportive community. It's very different than bodybuilding or- But I love that advice. Yes. Then the goal right now is literally like, all I'd want you focused on is to, let's get stronger and let's slowly increase those calories. So a massive win is, can we say in three to four weeks from now have eliminated the Peloton and actually been able to bump the calories somewhat and you've seen strength go up and you don't feel like you've put on much body fat at all? Like that is like the- That's right. That's the main goal right now. And even if you do put a little bit of body fat on, I just don't want to see a major swing, right? So I don't want to bump your calories to where you feel like you're putting body fat on week over week. If we do a good job, those extra calories will get partitioned over a billion muscle because you're sitting a loud signal with MAPS PowerLift. You have advice on having that conversation with a coach of, hey, so I've received this programming that I would like to- Are they giving you a workout? And see versus the programming you're providing. Are they giving you a workout too? They're giving me a workout. They're giving me a workout in macros. Okay. Are you like locked in? Did you pay for this for a low extended period of time? It's month to month. I mean, you could just say, hey, I'd like to just focus on nutrition with you. I'm following MindPump's MAPS PowerLift program. If they're a good coach, they'll know who we are and they should- Yeah, they probably will respect our programming. If they're not familiar, send them the program and show them and say, this is a powerlifting program. I got it from this podcast called MindPump and I'd like to follow this and I would like for you to help me with the reverse diet part and not the workout. That's very optimistic thinking. I got it. Let's see what they say. Most trainers have got a massive ego and have a bit of a God complex. So it'll be interesting to see how this goes for you. You might have to just tough it out for a month and just use them for what they can't help you with and then transition to what we're telling you because you might get into this back and forth of them trying. I mean, essentially you're asking them to just do the diet and not the workout in the diet and you're gonna pay them the same amount. So they might be okay with that. Yeah, they might. They might. We'll see. So it'll be interesting to, I'm actually, have you ever asked them, do they listen to the show? Do you know if they're familiar with MindPump at all? I haven't asked them. I think she primarily works with competition clients. I mean, she has lifestyle clients, but I'm not sure. But stage presentation, not powerlifting clients. Yeah. Oh, she doesn't know how to- I'm in the forum, so I'll be able to follow up and let you know. Yeah, let us know. Cause she can't, if she does stage competition workouts, she doesn't know how to write programming for powerlifting, it's very different. So that might be enough for her to be like, okay, cool, you follow that. But yeah, let us know what happens. Yeah. Sounds good. All right, thank you guys. Thank you, Megan. We'll send that to you. Yeah, we'll see you in the forum, Megan. All right, thanks. All right. All right. Yeah, the- Yeah, you're pretty optimistic about that. What was- Hey, listen, I'm optimistic that our coach knows who we are. And at the very least, either they respect what we say or they fear the fact that we'll give them a shout out. If they don't, if they don't do it, you know? Yeah, I know. I love the competitors we get to like shift over into powerlifting and think in that direction. It's like, it's such a healthy- Listen, she, if she was competing- Transition. If she was training for a powerlifting competition, she probably would not have been in the position with her daughter- Hey, listen, for the coaches- For the coaches and trainers that are listening to this, this is a, this is a, this would be a cool trend to start in that space. Totally. When you get any competitor that finishes a show and they're done with a show and they're getting out- And they need to do something. And they need to do something to focus on is like, switch everything. You're switching their mindset to let's go, and don't think that's going to lose traction towards their body sculpting goal. It'll help. It'll only improve that. It's just a good shift to, okay, let's get out of this like, you know, cutting and sculpting the body. It's like, let's go get strong. Let's increase calories and focus on the metabolism. Like that's going to benefit them. Pure build focus. But when she was like, oh, I'm just doing it so that my husband doesn't say, I told you so, like it's worth it to let him win that one. Yes, yes. Okay, you must be a joy to argue with. And there's also going to be some people that probably push back on that advice, but it's, and it's not that one that I wouldn't allow her to do that in the future. Right. And it's not two that she couldn't possibly do it while also doing it. It's like, why? Why though? Why add more stress to the body? If it's not have any little deterrence. If it's not going to metabolically support us and help us right now, okay? Which again, that's going to get people to, oh, you know, here with study. If it doesn't help that journey right now, then I would put it aside for the moment until we get to a place where, and this is for all people too. Like you want to know what a week or three weeks of eating a certain way and not doing any sort of cardio looks like for you and that's what you need. That's right. That way when you decide you're going to add these things, you know how you should adjust the calories based off of that. And so you don't get into what happens to a lot of people which is overtraining and grossly under eating and then not getting any results at all. So look, if you like Mind Pump, head over to mindpumpfree.com and check out all of our free fitness guides. Download them, they'll help you. You can also find us on social media. Justin is at Mind Pump Justin on Instagram. I'm at Mind Pump to Stefano on Instagram and Adam is at Mind Pump Adam. You guessed it, on Instagram.