 Check this out. Cardio can actually build muscle. I'm going to hit people from all angles. You got to do it over. You're doing it with smirks. No, no, no. You know what? I'm laughing. I'm laughing because we did, uh, you know, we talked about, first of all, it's a nuance to people who listen to podcasts understand, uh, but you know, we do these like social media posts that are one minute. Yeah. And so people take things out of context. Cardio does not send a muscle building signal. Cardio sends a build endurance signal and it also burns a lot of calories during the time that you're spent doing it. So because it doesn't send a muscle building signal and because it burns a lot of calories, the way your body adapts to it is by making you more efficient, giving you more endurance, but also making more efficient with calorie burn. So you end up losing muscle. You end up paring muscle down. Okay. So can cardio build muscle? It can, if it improves your health, if you take someone's really unhealthy and they do any form of exercise that improves their health, they're probably going to have build a little bit of muscle or have, uh, or being in an environment where muscle building is more beneficial or more, uh, you know, more obvious or may happen on a more often basis. Fatigue is an issue in the gym. When you're working out, it can, you know, really aid in, in helping your endurance, uh, getting through some of these sets that you might be in a hypertrophy phase where you're doing lots of reps. Like, so there's some, some spill over there as well. Yeah. But just for the average person's health, right? That's the health is the biggest part of it. And the endurance part is big too, though. Like there's, uh, this is actually kind of the gauge that I use when I know that I need to implement more cardio into my routine is I'll make a transition into like a higher rep phase of my training. And especially when I get into something like squatting or deadlifting or some of these big gross motor movements, and I'm, I'm gassed before my muscles are fatigued. Yeah. So I will, I will feel like I can't do the next set in time, not because I don't feel like I got the muscle strength, but because I'm like, yeah, winded. And so that, that to me is like, oh, there, I would greatly benefit from more cardiovascular endurance. So I could train these, these sets appropriately and stay on, stay on task for my rest periods and the high reps that I'm doing. But if that's sufficient, then I'm cool. Yeah. And also like, first off, building maximum muscle, uh, is not most people's like ultimate goals, but anything that's extreme, you're going to take away from health and longevity. First off, okay. But let's say you're trying to speed up your metabolism. Let's say your metabolism is maybe not as fast or hot as you'd like, because you've dieted so many times, you've cut your calories so many times, you've, you've paired muscle down with the wrong kind of workouts. Well, in that case, you want to do everything you possibly can to move the needle towards a faster metabolism and you want to avoid everything you can that could potentially move it in the wrong direction. In that case, I would tell people to avoid most forms of cardio aside from, let's say walking, or let's say, like the episode that we pulled from, you want to build muscle and burn body fat, which is very hard to do. In fact, some people would argue it's even impossible. I don't think it's impossible, but I do think it's a very, very like hard balancing act. You really have to draw that out quite a, quite a ways. Totally. And, and you want to do everything you possibly can to send the muscle building signal and avoid anything that could potentially counter that and lots of cardio can definitely do that because lots of cardio makes your body better at cardio, which means you're going to have less muscle on your body. So by long distance, you know, runners and hardcore cardio athletes tend to have less muscle than like sprinters, for example, but people take these things out of context and they think that we're like anti-cardio. First of all, we're pro any form of exercise applied appropriately, any form. Well, sprinting is more anaerobic. Yes. So that's, there's a massive difference with that. And I know some people were trying to argue, what kind of cardio and like to define cardio, right? Cause there are ways of moving fast in short bursts that do have a muscle building effect. Well, there's also ways to get some of the, the cardiovascular endurance through strength training too. Exactly. You do some, you do some 15, 20 rep squats and short rest periods and your heart rate is, is really screaming. Absolutely. So you will build some good cardio endurance through that. So I'm glad you came back though, Sal and, and reiterated that the, the original, you know, um, clip where that got taken from or the original episode where that clip was taken from, we still stand by that advice, right? If I get a client, if I have a client, okay, that comes in and she, she hires me and she is 50 to a hundred pounds overweight and she's been very sedentary and we start training. I am not putting her on any cardio equipment. I am strength training her. I might ask her to walk. I might say, Hey, let's, let's, let's pick up a 20 minute walk. You want to be more active. Right. I want her, I want to encourage more activity and, and I might program that, but I am not programming, you know, 30 minutes an hour of any sort of cardio. That's not, I'm not programming hit either. I'm not doing any sort of expulsion. That's the other part of it. At that point, I am solely focused on building a faster metabolism and the fastest route towards that is the advice that we gave in that episode. Right. Yeah. So yes, I still stand by that. Now the ultimate goal is to get her metabolism up. Me drop down 25 or 30 towards her goal, start to introduce some forms of cardio, get this, this client way more active, get her better cardio endurance, but not right now. Right now, if I'm looking the fastest way to get her to her goal, it is not by including cardiovascular endurance training. Yes. Not yet. Think of it this way. Think of exercise as a way to get your body to adapt fitness wise and then think of diet as the way you get lean. Okay. Think of it that way. Now the adaptations can benefit the getting leaner aspect if they let's say counter what can happen when you cut your calories. So when you cut your calories, your body want it naturally will try to pair muscle down because muscle is very active. It costs a lot of energy. So if you're at a calorie deficit of 1000 calories, at first you're losing weight, but your body's like, we got to meet this, these, these new caloric, this new caloric intake, let's lower our demand. Yeah. The way to offset that is to do a form of exercise that strongly said says get strong and build muscle. That's strength training. So this is my strength training is the best quote unquote fat burning form of exercise because it results in pure fat loss more often than other forms of exercise. But again, I want to say this like we're trainers. Okay, we utilized all forms of exercise for our clients. Yeah. And when you're a good coach or trainer, you have all different forms of exercise, all different forms of exercise, there's different values, both mentally, physiologically, there's strength, there's endurance, there's stamina, there's mobility, there's flexibility. Then you also have to consider the, the, the person you're working with, with their psychology, what do they enjoy, what do they not enjoy? What's considered stress relief for them? It's so much considered too much stress for them. And then what you do is when you design the routine, you use all these pieces like an engineer or like you're like a, like you're a baker or a cook and you add the right ingredients to help them get to their goal the fastest or in the most effective way. And that's, that can be tricky. That's what programming is all about. So the reason why we have a podcast and the reason why we never, we started with the podcast is because it's long form. Yeah. These are not conversations you can have in 30 seconds. Yeah, hopefully there's a TikTok, a clip in there somewhere for all these lazy turds. No, it's, it's so much more nuance than that. And I, it's so funny when you get these relatively new trainers who want to argue the science. And I mean, it just shows me how long you've been doing this for because it's not just that simple. Here's another example of where the, the, this is counter to what the studies and would say. Uh, I would take that same client. Let's use that 50, the client that's 50 to 100 pounds over. And you know what I wouldn't do for her? I wouldn't tell her to cut her calories. Right. I wouldn't do that. I would actually tell her, I want you to eat more of the foods that your body needs. And so I would actually tell her to go after certain things. And so telling her to restrict yet. Like protein. Now that is counter science because we know that what makes people lose weight is being in a caloric deficit. Yet I'm not going to tell my client, let's cut your calories. What I'm going to tell her is, wow, we don't get enough fiber in the diet. I noticed you don't get enough lean protein. So I want you to go after these foods every day, which seems. That's because you're considering the human psychology and the behaviors, which as a coach and a trainer is the strongest consideration, especially when you're looking at weight loss and you're modifying behaviors, whereas when people just know the science, they almost, it's like they ignore all that of the stuff. Like it doesn't matter. And they're like, no, no, no, cut calories. What are you talking about? That's what you need to do. That's what the study says. That's what the science says. That's why I want to, you know what? We got to make one of those explode all these TikTok heads. Yeah. Is science wrong? You want to lose weight? Add food to your diet. Just. How can they say that? You guys are idiots. Oh, it's so wonderful. Yeah. You know, it's so late, Norton, get them. You know what? You know what? It makes me realize how imagine being a politician because politicians get attacked all the time. And what they do is a politician will give an hour speech or a 30 minute speech. And within that speech, their opponents are looking for gold nuggets that they could clip and use at a contest on. That's that's that's 100% what TikTok is. TikTok are these short 30 second or less clips. And if you don't listen to our podcast food, if you don't listen to the whole show, all you hear me saying is like lightweight builds muscle or you hear me say something like, you know, card card, don't do cardio if you want to get lean and build muscle. And it was a loser mind with this context. You gotta have context. Well, you guys missed out on a conversation that Andrew and I had yesterday because he brought it to my like we don't even for the audience. We actually don't even see half of our TikTok and reels and these clips that are made. We have a team that does that that we trust to make good clips and do a good job. But every once in a while, a clip will go kind of viral. Like there's there's one right now that just got put up, like, I don't know, a few days or a week ago that's got over a million views already. And Andrew brought my attention and asked, like, you know, how do you feel about this? So let me see it. I haven't seen it. So it shows me the clip and they they've clipped it and it's the what this was the remind me to Andrew of the the the nuance of what Sal said. I don't know, but it's the lightweight weight one. Thank you. Yeah, it was the lightweight. Like so at the the TikTok sometimes that one of the best things you do to build muscle is lift lightweight. Yes. And people lost lost their mind. Thousands of comments. And oh, this is counter to what you guys say. And it's like, it's clipped from an episode where we talk in detail about the the behaviors of people. What they tend to do is go towards this way. Like I and me and I remember in that episode talking about I remember being a young kid who wanted to build muscle and I was I never lifted more than six reps for years. That was like all I trained because I everywhere I read. It said that if you that's what builds the most muscle. So of course, as a young teenage boy trying to build muscle, that's all I would do. And then I remember meeting this this smart bodybuilder guy and I asked him, what should I do? He asked what I was currently doing. He said, how long did you have you been doing? I said, oh, I always do that. He says, go lift lightweight and boom, my arms exploded. And it blew my mind because it shattered my paradigm. That was the point of that. You're presenting a different perspective of where, you know, the same tool don't apply. Right. And that's just the thing. Context matters. And that's why, you know, these clips that are just like, you know, a few seconds long doesn't tell the whole story. And then you want to jump on it and react like you just use a fool. The studies are clear on this, too, by the way, if you're a science junkie like reps one to 30 all build muscle. They all do which one builds the most muscle. And when it's novel, when it's new for you. So six reps can build great muscle. If all you do is 20 reps and you've done that for a year. And then you switch over to six reps. By the way, all of our, I think almost all, if not all of our maps programs has phases in both low reps and in high reps. Yeah. So we put our money where our mouth is. It's not like we're like all of a sudden changing our tune because a few people. This is not what they say. They say the opposite. How many episodes have you listened to? There's so many tools to apply. Just the circumstances. You have to understand what you're working with first in order to grab the right tool and apply it to your client. So for the, for the science junkies or for the person that's new into this and wants to be like the science. So you need to understand that studies are done in these 12 to 16 to 16 week type of range. They're not done for years or months, even months and months and years and years. And so you have to understand that that that's that applies really well for that. That is the truth for six weeks, that what that study says. But when you extend that out, play that out longer. Yeah. When you play that out longer over 12 and then 16 and then 24 weeks and then 50 weeks, like it becomes a little bit more, it becomes a little bit more nuanced. And you have to understand more than just that that small. Two things. Number one, one of the things that coaches and trainers who've been trainers and coaches for, let's say a decade or two decades, all of us have experienced the following. The client that completely destroys everything that you thought to be true. We've all experienced that where you think, oh, I figured it out. I know everything. Then you get this one client where I'm shattering and none of it works. And it's totally different. And then you got to change your perspective again. That must have happened to me a dozen times over the last 20 years. And each time I became a better trainer and a better coach. Back to what you said, Adam, I'll use a great example. OK, I think most coaches and trainers who've been doing this for a long time would probably argue probably 90% of them would argue that a barbell squat is going to build more muscle, general overall lower body muscle than let's say a leg press. OK, but I bet you if I did a study with beginners that was 12 weeks long, so people who don't really lift weights and we did leg press versus squats, the leg press would build more muscle. Why? Because squats require so much more skill that by the time that these people develop the skill to squat effectively, the studies over. So what they got with the leg press was, oh, I could do this right away. We can add load versus the squat, which is we got to practice it and get good at it before we add the load and really start to build any muscle. So a 12 week study on beginners would say leg press builds more muscle. False follows people for a year or two. And then you'd see the barbell squat is actually superior. What we didn't control for there was that learning curve and the skill required to effectively do the exercise known as the barbell squat. Yeah, the the the curve of adaptation matters, right? So if somebody, if it's a if it's a very high technical skill movement, it's going to take you a lot longer to get good and reap the biggest benefits. But there's also benefits to the fact that it does take you long. It's not it stays novel much longer. Very good point. Because you're trying to get good at it where a leg press it very quickly, it's no longer novel. It's like very simple to sit your ass down in a seat like that and push your legs. And so your body goes, oh, figures it out really quick. There's a there's benefit to movements that your body is like, whoa, this is weird. This is different even after doing it for weeks and months. And that's a squat, man. I mean, I've been squatting for years and still don't think that I'm a master at squatting. Plus the systemic, the adjacent effect of how it like affects the rest of your muscles, right? When you do like a bigger compound lift, like how that actually builds and improves muscles you didn't even anticipate that we're contributing, stabilizing and, you know, firing to keep your body now. OK, so I'm going to hammer that a little bit home. So there's a direct local effect from strength training, meaning if I do curls, the local effect is the most pronounced, meaning the bicep that's working is the one that's going to get most of the effect. However, there is a systemic effect as well. And just to illustrate this, their studies that are really interesting, weird, but they've they've done these studies and they repeated them before. If I have, let's say my left arm is in a cast, OK, because I broke it or I injured it. And there's lots of atrophy happens whenever you have a limb in a cast. If you've ever broken an arm or leg, you know, 10 weeks later, you take it off and it's like, oh, my God, I lost everything, right? So if I have my left arm in a cast and I work out my right arm, I will lose less muscle in my left arm than if I didn't do anything at all with my right arm. It actually sends a signal to the other arm as well. It says, maintain some of this muscle. So one of the best things you can do when you have a limb that's injured is to train the rest of the body or especially train the opposing limb. There is a systemic effect. In fact, we had a caller recently who who said that he finally he heard us talk about squats so much and how it actually will build the rest of his body. He did squats in his arm's grew, his legs grew, his arms grew as well. So pretty cool. What's up, everybody? Today's giveaway is maps cardio. This is the endurance based workout program that doesn't make you lose muscle. It is designed to prevent muscle loss while boosting stamina and endurance. Here's how you can win that program. Leave a comment below this video in the first 24 hours that we drop this episode, subscribe to this channel, turn on notifications. What we do then is we go through the comments and if we pick you as the winner, we'll let you know in the comment section and then boom, you got free access to that program. Also, we've got three workout bundles on sale this month. Each one gives you up to nine months of planned workouts. Each one is $300 or more off. This is one of the biggest promotions of the year because it's January. You got to go check them out. Go ahead and click on the link at the top of the description below. Learn more or just sign up. All right. Here comes the show. All right. So, um, so I wanted to talk about a study on eggs because what reminded me of this is have you guys seen the price increase of eggs? Yeah. I have not so mad. I'm so mad that I don't have chicken. 700 what? 700% of them. 700% higher. Yeah. Wow. I'd be sitting on gold right now. Yeah. Like a dozen would be like two bucks. And now a dozen is like 10 bucks. Yeah. Wow, dude. Crazy. Right. Still cheap, but the avian flu or whatever, like just wiped them out. Yeah. Supply went down. So egg prices are through the roof, uh, in comparison to what they were before. But anyway, that remind, which is funny for me, well, not funny. Actually scary. I went to the grocery store, talked about this on a previous podcast. They had no eggs. Went to a grocery store. No eggs. I was like, oh no. Cause I eat so many every day. Finally found some. But anyway, found an interesting study or cool study on the anabolic effect of, uh, whole legs. So I've brought up this person before Vince Garanda. You guys, you guys know who that is, right? No, that's what you're bringing him up. So Vince Garanda was this like, he was one of the first, I don't know if you call him like science-based bodybuilders, uh, in the early, early days of bodybuilding. So like, like 1940s, 1950s, some of the stuff he said was brilliant. Some of the stuff he says, maybe controversial, uh, maybe not, maybe wrong. But a lot of stuff he said was crazy. It was ahead of his time. One thing that he advised was for, um, bodybuilders to eat, uh, one to three dozen eggs a day, and they would notice steroid like effects. Now, just to paint the context, the steroids that they took back then are not like what they did, what they would do now. So it's not going to compare to like what a pro bodybuilder is now back in those days, probably like TRT version of it. Well, back in those days would take like five or 10 milligrams of, of Diana ball a day and that was their cycle. Today that's like, that would be like a joke. Like a bodybuilder would even, they would do like 50 milligrams of D ball plus a bunch of other stuff. Okay. So he would compare it to the context of the time. Nonetheless, there was a study that was done on egg consumption and I'm going to read to you kind of what it looked, what it looked like. So they took 30 resistance-trained young males. So these are guys who worked out already, 30 of them. One group ate three whole eggs right after training and the other group ate six egg whites right after training. So egg whites versus whole eggs, three versus six, three versus six. Okay. So protein intake is the same. The difference is the whole eggs has fat, has the cholesterol and some of the other nutrients and that kind of stuff. Both groups did three full body workouts a week. This was a 12 week study. The group who ate the whole eggs had more fat loss, more muscle, more testosterone and more strength. So they saw significant or statistically significant improvements, including fat loss. Haven't they called egg yolks like natures, multivitamin? I think I've heard that before. Eggs in general. Yeah. Like they're, they're one of the most nutrient dense foods. This is a, this is a old study. So do they, his days, right? No, no, no, no. This study, this study is, oh, so you were, you're referencing Vince because he used to recommend that, but they did a recent study. This is interesting that it's not, because I thought you were saying that was old. I'm like, that's weird because in, in the bodybuilding community, egg whites are so popular. No, I brought up Vince Garanda because one of the things he was known for back then was for taking his athletes and having them eat like lots of eggs every single day. And they would all get all these huge gains from it. Now I obviously, I've talked about this before. I eat between eight to 12 eggs every single day, whole eggs. And I notice significant muscle gains when I do so, especially if I haven't done it in a while. If I haven't done it in a while and then I go eight eggs a day, whole eggs a day or 10 whole eggs a day. My strength gains are palpable. They are like huge, like 10, 15 pounds on, on most of my lifts. It's pretty crazy. So what, so did they parse out and speculate that it was like a dietary cholesterol was a major contributor? They don't know. Okay. They think arachidonic acid, which is a fatty acid that might contribute to the muscle building process. I think it's the cholesterol. Cholesterol is a, I mean, you could label it a steroid chemical. It's the building block for hormones. When I take my cholesterol from normal, not my blood cholesterol, by the way, my cholesterol intake, which has very little to no effect on your, on your cholesterol level. So nobody, everybody needs to relax with that. If you're otherwise healthy, you're going to be fine. But when I bump my cholesterol intake, I notice like, like testosterone boosting central nervous system activating effects. Like I'm stronger, libidos higher, more energy, better pumps. I don't get sore or recover better. I think it's the cholesterol. When you work out your, your, your blood cholesterol takes a temporary dip because your muscles are sucking in that cholesterol and using it for repair. So I think that dramatic increase in dietary cholesterol is one of the reasons why the whole egg group built more muscle. Do you think there's a bit of a bell curve or a plateau that happens? Yes. You get it and then it's, because you haven't had it and then you get it and then it's amazing. And then do you think it serves a dip or do you think it just kind of plateaued? Kind of maintains. Just so I eat it like that every day. Right. If I were to stop, I would notice that I would start to get a little bit of a decline and if I stop, and I'll do this every once in a while, I'll stop for two or three months, then I'll bump it up again. And it's like the first three to five weeks. Boom. It's a huge boot, which is cool. If you're an athlete or a power lifter, test this out on yourself. It may help you peak for your event. So what's the theory on that? Like that's, cause you, you get this from some supplements right too, where you take these supplements and you feel this initial like, oh, wow, big difference. And then it just kind of levels off and then it never really gets better. It doesn't get worse, but just kind of stays the same. You, is, is the theory on that, that there is, there's an optimal amount that your body wants for optimal performance and you were probably running, you know, pretty low or suboptimal. And then you get that and then it, it takes you to your, your most ideal amount. Here's what I think is happening because, so the reason why the whole like cholesterol, dietary cholesterol hypothesis of the 80s and 90s has obviously been debunked, right? Where they're like, oh, don't eat cholesterol because it affects your, your blood cholesterol. We know that to be false because our body has this really remarkable mechanism for, um, modulating our own diet, our own blood cholesterol levels. So your liver will produce more or less cholesterol depending on how much you ingest. The old studies, by the way that were done on dietary cholesterol that showed, oh my God, if you eat lots of cholesterol, you have terrible cholesterol, we're done on rabbits. Rabbits don't have this system in the body that regulates cholesterol, ours does. So what I think happens is that initial three to five weeks, your body is starting to adjust. But in the interim, you just have way more of this cholesterol available. Then when it adjusts, then you kind of plateau a little bit. You know, you just said something that I wanted, I've been meaning to bring up to you for a while and I, and I read it to the day and I was unfamiliar with this, um, that I find interesting because the prevailing theory is that we evolved from some type of monkey. Why is our digestive system more like a pig and not a monkey? If that's what we evolved from supposedly. Oh, I didn't know that. You know that our digestive system is closer to a pig than it is any sort of monkey. I know pig. And I'm bringing in the facts. No, I know that our skin is very similar. I think that's why I find that really weird. That if we, if we supposedly evolved from, you know, a, a, you know, primates, we're a primate, we're a monkey. Well, then why would our digestive system be so different than a monkey? And it's closer to an animal. I would guess this. I don't know what the dietary, wouldn't wild hogs eat a lot? Wild hogs are, are they're omnivore, right? Yeah, they're omnivore. Yeah, you can go right done. Yeah, I'm trying to find the, uh, the details on this. Obviously, we're not like a cow. No, no, just do what animal, what animal are humans digestices and most like? And you'll see it's not a monkey. Now, the way before we get into this topic, I just want to say that the egg price has gone up 60%, not 700. Oh, I read, I read somewhere in some place 700%, but think about that, though. It's a $5 carton of eggs, 700%. That's like $35. Math is not my buddy's strong shoe. No, no, no, no, I read it. I read it in some places up to 700%. OK, well, what would be 700%? I read that same. Well, no, it could have been 35 bucks for an alarmist title. Not a $1 or something, the cheap ones. Oh, I don't know. Yeah, that's, that's I think what they were talking about. Oh, I see you're saying, I just wanted to clarify that. Maybe, maybe, maybe you can put Doug egg prices went up 700%. Just do that and see if you can pull a couple of articles. Yeah, but first off, I'm going to find out who's digestive system. Yeah, yeah, I saw, I read this like, it was a few weeks ago and I kept meaning to bring it up to Sal because I thought maybe he'd already been familiar with this and I thought, you know, it's so funny to me that, you know, the, again, prevailing theory is that we've evolved from monkeys. Yeah. But then our digestive system is further away from them than a pig. Yeah, so it says the human large intestine lies somewhere between that of a pig and a similar omnivore and the dog. Yeah, we are close, by the way, pig we're the closest to but we are closer to like multiple animals before we were even a monkey. Well, so we didn't evolve from monkeys. We were distinct, we're distinct from monkeys. Monkeys are a type of primate. We're also, so a long time ago, there was a branch. So just to be clear, because people would be like, well, what, you know, we're monkeys back then then. Why did monkeys exist back then? But I would, I'm gonna guess it's because our digestive system evolved around our hunting and gathering habits. So we became apex predators and we became prolific hunters. So we ate a lot of meat and when meat wasn't available, we ate what was around us, which yeah, which were plants and roots and, you know, berries and that kind of stuff. And so that would be, that's the, so if you look at our like teeth and our digestive system, it's got the characteristics of carnivores and omnivores, both. So yeah, bear would probably be similar too, I imagine. Maybe, yeah. I don't even know. I thought that was weird though. I thought that was a little bit of random stuff that I read that I thought was interesting. We know these pig hearts for simulated heart surgery and stuff like that. And then you said pig skin, right? Pig skin heart, yeah, it is interesting. There are some relations there between humans and pigs. I mean, when evolutionists are trying to prove that theory, they always tie it to things like that to show like, oh, this is, look how far. This is what's in common. Look out what we have in common. So I just find it interesting when science chooses to leave certain things out that does not prove their theory and that's something that is counter utilizing like, oh, look how close we are to the bonobos, but this, this and this. And it's like, okay, yeah, but then our digestive system is fucking 10 times further away. Well, they base this off DNA. So our DNA and a chimps DNA are remarkably similar, but that small difference is a big difference. Like we share most of our DNA with a banana too. So it's crazy when we cherry pick data like this to try and prove these theories. And it's just like guys, we know so much less than what we act like we know. Doug, did you find the 700% increase? I did not. I was gonna note that the human digestive system is significantly different from those of primates that share a high percentage of DNA. Interesting. Primates are better at. Drop in some science for you guys today. I don't know. I'm coming in hot. Yeah. The only thing that came up for 700 in eggs is 700 reported outbreaks of the bird flu. So I'm not seeing that. That's right, that's right. That's a 700% increase in bird flu. The point he was making is true though. Yeah, thanks Adam. It's really expensive, it wasn't expensive. It's extreme. I appreciate it. The end of the day is extreme. Hey, speaking of diet, what you were talking about earlier with you, when you take an obese client, you tell them to eat more. My cousin, very close to my cousin, SEP, him and I grew up together. And he's like, he's like going on this thing now where he's like, okay, I'm gonna watch my diet. He just got his black belt in Jiu-Jitsu. So congratulations to him. And he's like, you know what? I got my black belt. I really wanna improve my fitness because I wanna be able to like, wear the belt with pride and still kick ass or whatever. So he started to, he inquired with me with macros and I told him, I said, okay, here's what I want you to do. Right now, just track your food and just try to hit protein targets and let's see what happens. So he's a big dude. He's about 215, about my height. You know, he's a pretty strong built dude. And I said, hit 200 grams of protein a day. He's like, okay, that shouldn't be a problem. I said, oh, well you try and let's see what happens. And he was probably surprised, huh? Very surprised how much it suppressed his appetite. He's like, bro, it makes me like, I don't wanna snack. I don't wanna eat other things. And I'm trying to eat more of this protein and it's hard. And then through this process, he's already starting to lose body fat. And I know he's gaining muscle at the same time because he's stronger when he's working out. This is over two weeks, just from doing that. So his mind is being blown. And I told him, I said, we're gonna reverse diet you. We're gonna get your calories up and then I'll cut you. And I said, I'll get you the point where you're like 11, 12% of my fat. I had been a trainer for over a decade before this came all together for me. Like, and to me, I would say this was some of the best, or the best shift I had in the way I coach people because for a decade, I would look at, I would put all the numbers in, the science, the math. And we'd go, okay, here's how much you weigh. This is your age. This is your activity level. And then here's where I need to put their calories in based off of those metrics for this person to lose weight since that's their goal. And then I would prescribe that and I would create the custom meal plan. And that is how I train clients forever. And I absolutely do nothing like that now. It's exactly what you said is, I don't care. You know, eat whatever you want, just hit these protein products. Yeah, I don't even care your measurements. You know, I don't even need that shit. I don't even need, the only thing I need to owe is your weight so I get an idea of protein-wise, right? I don't care about all that stuff yet. Just give me where that is. Then track for a week so I can see what you do. Don't try and impress me. Eat how you always eat. And then from there, what I always lead with because it's, I don't think I've ever had a client. That's why I think when people are like, oh, I eat so much protein. I don't need to focus on that. Like, okay, because in my experience, even the people who think they eat lots of protein- Because he did it for two days in a row. He's like, oh, I could do this. He said, give it four more days and let me know what you think. He's like, bro, I can hit 150. That extra 50, he's like, it just kills my appetite. I'm like, that's exactly the point. Yeah, I mean, I've been going through that same process of, I've told you guys I would skip breakfast all the time for years and it started really reinforcing the fact I gotta eat consistently in the morning and just eating in the morning was a thing. But then me loading it with more protein than I've ever loaded it before. So I front-load it instead of trying to get it all on dinner like I used to do. And it's just like, boom, you get this anabolic burst throughout the day, which is totally new to me. I mean, since a majority of clients, so the average client when you're a trainer is a middle-aged female trying to lose weight. And that advice- What was, let me ask you this, Adam, because I know what my number is, but on average, when you would have these middle-aged women track their protein, and without you telling them what to hit, just let me just see where you're at. On average, what would you see the consumption be at? Oh, would they take? Yeah. 50 grams. A day, same. Yeah. 40 to 60 max. Yeah, 50 grams. Which is like, these are 140, 150-pound, 106-pound women, nothing. And then telling them to get that, they would run into the same thing. By the way, essential protein for a woman like that is around 50. They were barely hitting what's considered essential protein, let alone optimal. And let alone somebody who's lifting weights and trying to build muscle. That's right. So the range is they could go much higher. They could go double and still be under what would be optimal for building muscle. So they have a long ways to go. And instead of telling, and then you add in the psychological part. I mean, you tell a client who's way over weight and they hire a trainer, they get you and they know what's coming. Oh, I gotta cut this out. I gotta stop that. You weigh less. Yeah, and so you blow their mind when you go like, and they go, oh, I gotta cut up. No, no, no, I don't want you to cut anything out. I just want you to make sure you hit this number. So I need to eat more? Yeah. More protein? Yeah, so focus on that. And I don't care about anything else yet. And it blows their mind, and they're like, they're like pumped. Like, I hired my trainer to lose 50 pounds. He's telling me to eat more. You know my favorite part of it? I know you guys experience the same thing. My favorite part of that would be they would, because you know, you guys are convincing. So we could be very convincing. You have to be when you're telling someone to do something that's the opposite of what they anticipate. I literally have to have conversations, by the way, with people for 45 minutes to convince them to do this. Then they would try it and they'd say, just trust me, one of my favorite lines. I'll ask you to do this one thing, trust me once. I'll never have to ask you to trust me again. So they'd be like, all right, I'll do this. A month later, they drop, you know, 2% body fat. And then they'd be like, what? What magic are you doing to me? Mistifying. I'm so stuffed. How is this working? And then I tell them, you're actually eating less calories. I don't think you realize it, because your protein is higher. And it doesn't feel like it, because they feel so satisfied because you're eating so much. No, it's seriously. Anyway, so I got to ask you guys for some help. I'm going to probably at some point need an intervention, at some point. So you guys know my, I'm just being honest. Is this supplement-based or what? I'm just being honest. I'm going to put it out there, so that it's out there. And you guys can, you know, now you guys have to do it. You guys know my complicated relationship with supplements. Powders and pills. Well now, I'm introduced into the world of peptides with our friends at mphormones.com. You know, Doug pulled me aside when we first did all this stuff and he said, I need you to keep a close eye on Sal because I feel like you're the only one that's going to be able to restrict him. Yeah. You know what might happen, Doug? Is that racist calling you a guinea pig? He'll cut what? I just thought of that. Like I felt bad saying it. A lot of people don't know that that's a slur against the Italians. Right? Yeah, the first part. Yeah, well, that's why I was like, you know. I know. You call me whatever you want. Yeah, I will say it to you. What might happen is Adam's going to try and talk me out of it and you'll end up leaving taking new peptides himself. So you be careful who you said to me, Doug. Yeah. I'm pretty convincing myself. No, you know what? It's a crazy world. It is, so supplements, exciting, fun for me. I love learning about them. I love mixing things together. I know that they only represent like 3% of any kind of progress. But still, I just, I love that. I walk around with a supplement bag. I've been like this since I was a kid. It's valuable for the podcast, I guess, but it's definitely a complicated relationship. The peptide world is way more exciting. Way more exciting. There's something like 7,000 potential peptides that are out there. And peptides have drug-like effects in the body. I mean, they really affect things like hormones. Yeah, they're just a string of amino acids, right? They are. That's why they're, and it's a gray market. So what I mean by that is you can, right now, and I highly, highly recommend people don't do this. If you do this, you're kamikaze, and you're probably gonna end up with something not so great. But right now, the gray market, it means, you can go online, you can buy a peptide, so long as the peptide being sold to you is being sold to you for, quote unquote, research purposes. So you go on these websites that sell peptides, and it says, for research purposes only, not for human consumption. By the way, this means that they're completely, they're as regulated as a supplement industry, and you guys know how crazy the supplement industry is, and how often they find impurities, heavy metals, or like a supplement will say it's got something, it's got none of it in it. You're gonna find this in that gray market for peptides. So don't go buy research chemical-based peptides. And also, you're also not getting monitored by a doctor. So even if you get real peptides, you want a doctor to monitor you because these peptides have drug-like effects in the body. That being said, if you work with doctors who work with peptides, it is regulated through the compound pharmacies. So it has to have what says, has to be pure, has to be clean, all that stuff. You're not playing Russian roulette, though. But this market is crazy, dude. I am learning, like I am diving in right now. I'm starting to become, you guys know what obsessed out looks like. I'm getting there, and I'm reading about these things, and it's wild, crazy emerging market. Oh, dude. Let me ask you this, though. It's gonna blow up. Because of your experience, right, and what happened during the 90s and the designer steroid era, and how stuff a lot of times looks good and it comes out bad later, do you think that the only reason why you're willing to play around with this stuff is because you're being monitored by doctors? And if you were not, would you be still? No, I would not. But 20-year-old sal probably would have. 20-year-old sal would have taken anything. 20-year-old sal, which is why, like, that's the part of me that... Now, you know what 20-year-old sal might have done? He might have gone through doctors because then he knows it's real. So that's how you would have gotten me at 20. You wouldn't have gotten me at 20 by saying, this could be bad for you, be like, whatever, I'll try it myself. But if you said, hey, it's probably fake. You're gonna rip you off, like your money's gonna know. Yeah, it could be fake, and you don't know, and whatever, then I would have said, okay, I'll go through a pharmacy, because then I low. And the peptide, and it's not, you don't even need necessarily blood work to get peptides from doctors, although good doctors will say... You should. Yes. And you should. And look, back in the designer steroid era when you could buy them over the counter, had I been monitored by a doctor, I would have known what I was doing. No, that's why I asked that question, because I actually would have taken those back then if I had that, right? If I had the option to, if that was accessible as it is today. It was illegal back then. Yeah, I would actually, I would totally, I love doing that. Oh, a doctor would have been like, whoa, your liver enzymes are through the roof, your natural testosterone went through the floor. At this, take this away, lower this, increase that. Like I would have loved to have somebody do that. Instead, I was the dumb kid who was just trying things out myself in my garage. Like, how do I feel? Same here. So anyway, this peptide market's wild. They have a peptide that I think it's called MOX-C, I believe I'm reading about right now, that basically gets the mitochondria of, so mitochondria is the powerhouses of all the cells, and it turbocharges all of them. So you're, and that's a big deal. That's a big deal. So if it works the way it's supposed to, I haven't tried it yet. Basically, all of your functions are improved. Everything about your cognitive function, muscle building, fat loss, people report getting, because I was talking to our partners at MP Hormones, and they brought that to me, because I said, tell me about all the cool ones that are out there, I wanna learn. So they sent me some stuff and I called them back and I said, this probably is gonna boost your metabolism, because if you turbocharge mitochondria, you're just gonna get a lot of energy leakage. Your body's gonna burn lots of energy through thermogenesis. And he goes, oh, when you take this, you feel warm, because that's why people are talking about like they want it, they sweat afterwards and they get leaner. This is wild stuff. This is wild. Really crazy. Now they have me right now, I've already told you guys in the audience, they have me on these like, Neutropic peptides, and I'm a week and a half in, so far, really crazy, really wild. I'm getting real little sleep because of the baby and all that stuff. And I feel- And no side effects or anything like that. The side effects I notice are good. Like I'm strangely sharp to the point where I'm like, this is weird. I'm not about bad stuff. And I know that like, like this alpha brain doesn't fall, or not alpha, yeah, alpha brain, and then what were the other type of Neutropa? Prescription, Adderall, you can't be- No, no, no, no, no, no, no, the other Neutropax, like Lyon main. Presitin, no, like presitin. Oh, yeah. Like those things, I had adverse effects to that. So they're not in the same category as peptides. No. They're different. So what explained to me the difference, like these peptides are just a string of amino acids, and then what would be like presitin? So there's a huge range of what kind of peptides you can get and use for whatever your specific goal, you know, target goal is. For example, they have peptides that raise growth hormone. Some of them raise growth hormone by mimicking ghrelin, which will also raise growth hormone. Some of them directly tell the pituitary to produce more growth hormone. So they're different, but they both raise growth hormone. For example, the Neutropic ones, like the ones that I'm taking, one of them is similar to BDNF. So by taking it, it's like I have more BDNF in my brain, and what BDNF does is it like signals the growth of, it's a neurogenesis, it's like more brain cells, more better recall and memory. So when they test it on animals, the animals remember more when they put them through mazes and stuff like that. So it's a wild space. I don't recommend anybody get into peptides if you're not like optimizing anything else. I think that's stupid. But I think if you're like me and you like really like to move things around. You get all your ducks in line, you know, then you want something a little extra. I think it makes sense. You know what it reminds me of too, because that's a very new emerging space that people are kind of like getting into. Remember when we had Zach on from Z-Biotics and he was talking about like probiotics and ways they'd be able to manipulate the bacteria for like functions of the body and all that. I wonder if that will be like the next following the peptide sort of trend. That's a really interesting- That's CRISPR technology where they're using, right? Or was it similar? Yeah, I don't remember. Yeah. It didn't something crazy happen just now in the news with CRISPR technology. The world was cured of cancer through that. That just was announced, right? Yeah, yeah, yeah. Was it here in the US or somewhere else? I think it was in the UK. Maybe Doug can look up. It was a blood cancer. Young girl had really- This was a big fucking deal. Totally cured her. So it was through gene editing? Yeah, gene editing. And they basically told her body to get rid of the cancer and it did. And it was just cured, completely cured. Nuts. Now this is wild because- Do you guys think we're gonna see it in our time? In our time? Dude, there's so many breakthroughs happening right now. It's hard to keep track. There's two revolutions that we're on the cusp of. One is a biological revolution or through medicine. And then the other one is going to be technology. And what's crazy about that is technology is going to feed the other one. Technology is gonna feed energy. It'll feed medicine. So imagine when the AI side catches up to this and we can actually input. I mean, so what is it? Doug, go ahead before I move on. Yeah, so next generation gene editing was used to create a therapy that attacked a 13-year-old stubborn leukemia. So it's in remission. God, man. Where did you say she was based on? She's in the UK. It was UK. You imagine, you give me the chills. You imagine if you were her parents. Oh my God. And then that happened. God said. Oh, I don't even wanna think about it right now. We'll start crying. You know that, so along these lines and technology and the evolution of that. So I saw an article came out that the first AI robot is going to represent a person in court. Oh, God. Now think about this for a second. I actually, we've been on this whole crazy like chat, GBT thing and everything. And I actually, this didn't really dawn on me. I wanna start a drinking challenge. Everybody listening? Bro, okay. Every time we breathe out. Listen to this though. Yeah. That is actually a space that this is going to disrupt like a lot. More than anything. I mean, okay, what makes a bad ass lawyer is a lawyer who knows all the law and knows all the loopholes and knows all like, you're gonna input that into an AI robot. And you cannot tell me that he's not gonna get better. That's an ultimate reference machine. You know where it's gonna start? You just made me think of something. Tax attorneys. The tax code is so crazy complicated. Yeah, you never were aware of? Yes. Imagine having that. Dude, it's kind of, it's like, it's really like why, like you could represent yourself with your AI robot pretty better than probably. That doesn't mean like the best of the best lawyer who not only knows all the law, can also speak and win a jury over. Okay, his job is probably still safe. He's the 1% of that industry. For now. But you can't tell me that 80% of the lawyers that are just like, you know, below average or average compared to the elite lawyers would not be replaced by a brilliant AI tool that knows the law better than they know the law. Sure. And then all you have to do is prompt it. Or like the free attorney you get from the state when you, you know. What was this? That's what I think this is. I think it's, I think it's. There is already a website that was like, like you basically can type in, it can get you out of like parking tickets. Like it's an advocate for you, for like all of these like ways of being able to defend you against like legal issues. So you know what I'm thinking, like this way down the line, but you get like a really good, you know, prosecutor lawyer who can read every micro, you know, adjustment of your face and your pupils and whatever. And it's like, is like questioning someone and making a crack. An interrogator. Just like, you know, knows all your vital signs. I don't know. I think it's a lot closer than what I used to think. I don't even feel freaked out about it. I am. Okay. So I talked about it on my, my NCI talked a lot yesterday and I said, you know, I want, I want to be clear that I don't want to feel like I'm fear mongering everybody on here. Like I think that I'm excited about it. I want to, I think there's a lot of good things that are going to happen. But I, what you hear from me is the passion behind it. Like I feel so strongly about this is here. It's not, but where a year ago, if you were to ask me about it, I would have more of a dismissive type of attitude. 20 or 30 years. Yeah. When we get closer, like now I'm like, oh, we're here. It's here. It's coming. Like we're right around the corner from this, like really disrupting everybody's space. And if you are an entrepreneur, which is who I was speaking to, nothing but entrepreneurs, you got to be thinking of creative ways to integrate it within your business or you will get left behind on the people that adopt it. And so it's just like, imagine being in the brick and mortar business and or having a business back before the dot com era happened and you being dismissive about dot com. Oh, people aren't going to buy stuff on the computer. That's so stupid. We're going to put all of our money back into the yellow pages and door to door shit. I trained two people who were one of the first employees at eBay and they retired after, of course, when it went public. And they said, when eBay came out, the criticisms were hilarious. Like, oh, people are going to trust other random people on the internet to send them stuff and be honest. That's going to fail. Oh, it's the same with Uber. Like all of a sudden all the drivers were going to take him somewhere and murder him. Yeah, rape him. Yeah. That's just going to happen. Every time? Did you guys see the next phase of home security that ring is dropping? What is it? Oh, it's cool. Pulled up. Does it have laser beams? No, what it is. No, listen, I mean, this technology was already there. It's crazy that obviously they're the first to do this. How brilliant is this? Okay, so now the new cameras, you know, right now we had to drill all these fucking holes in our thing and we had to, now you have these, the motion sensors. This thing is docked and it's a drone. And when the motion sensor goes off, it activates the drone and then you can, and then you can control it manually. Fly around your house? Yes. And it doesn't have laser beams on it? And it flies around your house and records. And so you can either set it up to be motion activated or manually do it yourself You imagine someone breaks in your house and you fly the drone above them so they can't reach it. And you're like, hey man, get out of my house. They're like flipping you off, taking your shit. Oh, I'm good at my house. Think of how sick that is though. That is cool. Did you hear, speaking of which, did you see what Roomba, you know Roomba's are, those things like vacuum or whatever? Did you hear about what happened? So apparently Roomba takes pictures of your home and stuff so that they can use AI to map it out. So they can sell you stuff. So they know what rooms you use and what type of stuff. Apparently there were some tech workers somewhere or people, whatever, who were able to upload pictures from Roomba and some of them were inappropriate like people in the toilet or people, whatever. Cause you know, you're having sex, Roomba's cleaning the house and they uploaded these pictures of inside people's houses of them doing stuff. Oh, that's the drone right there. Look at that. Is that sick? That's actually not the ring one. That's a different company, I think. Is that ring? I can't. I think it's ring, yeah. The top one. Isn't that cool? That's cool. So it stays docked and then you can launch it. I mean, Doug, come on. Get on this. I want this. Yeah, all right. Everybody gets a ring. Yeah. Ring drone. Help us personally for our houses, dude. Come on. I think that's so cool. Hey, we're supposed to mention Ned, by the way. I want to talk about their sleep blend. I gave it to one of my cousins because he's been having insomnia and I'm like, oh, this, this is not for everyday use, but this will knock you out. He told me. He's like, I woke up with a beard. He goes, what? Did you give me? Cause I got slept so hard. I don't know what happened. You know what's so awesome about that? Oh yeah. Your family's so big. You have the commercials for the next, like three years. Absolutely. I gave my family, I gave my family, like it's always a family member. Well, I have some family members that will take anything I give them. Yeah. My dad's one of those people, by the way. My dad, he'll come over and I'll give him something. My mom's always, she's always like, what are you giving your dad this time? Don't worry. I got this. So you know, it's funny, like, cause you know, on the opposite, right? I'm like so trustworthy of like, like you've already won my trust over. So you can just hand me any pill and I'm like, okay. What was it? It's his. Katrina is the opposite. Like even like all the information she has learned from us and are like, if I try to give her something, she's like so anti-taken. Yeah. Anything. I'm like, honey. Is she like anti like, like pain medicine too? Oh yeah. Oh, see? She takes no pharmaceutical. I noticed that. Some people are like that. They won't even take payment. She's never been on birth control. She's never taken any pharmaceutical stuff. Like she's like, getting her to take something is like really, she's rather all natural. So that's how I have to sell to it. This is herbal. It's natural. It is. Take it. But it's like even with the cold thing, like I was trying to explain, we both went through being, having sick, right? Being sick recently. And I was sharing with you on one of the last episodes that, I've gotten better since I've been around you of like putting that stack of the zinc and all the different things that we take like when we get to prevent it. To prevent it, right? Cause I've always been going, eh, whatever about it. And then by the time it happens, I'm like, oh, it's too late, but like trying to be proactive and then like really hitting it hard. And when I'm consistent with that, I do notice a big difference. So I mean, I can, and it's enough that it's like, it's worth being. Mostly severity. Cause you might still get sick. Oh, you still get sick. Yeah. I don't think I could, I can't, I would not claim that. I've taken it. I'm like, oh, it got rid of it. But what I, I am the type of person when I get it cold, I'm a big ass baby. And part of that is cause like, I have that attitude of, oh, what, let it run its course. I don't really do shit for it. Maybe it takes some night cool at night so I could sleep. But I'm really bad about taking all the, all the supplement, all the herbal supplements to try and mitigate some of it. And it makes a big difference when you do it. I told you guys a long time ago about that study on the man cold. You know, there's like, there's that, that, that thing about men when they get a cold, it's so much worse than when their wife gets a cold. They did a study on it. And we do get sicker. We do get sicker. Oh, is that true? We experienced, we experienced the illness more. The pain is severity of the illness more. Now other types of pain, women apparently experience more. Now this was one study. This is not confirmed, but I thought it was funny. And then I come up with my evolutionary theory. I said, well, you know why? Cause I was talking to Jessica about this a while ago and she's like, that's bullshit. And I'm like, no, it makes sense. If you think about it. I said, if you're a, if you're a gatherer and you get a little sick, like you can still gather nuts and berries and shit. I said, if you're a hunter and the hunting party is going to go out. I love the evolutionary A-golio. Our stomachs are so different. If you're a little sick, you gotta stay home. You gotta prevent everybody from killing the buffalo. You know what I mean? She's like, you're stupid. Yeah, I don't know, dude. Cause Courtney gets like knocked out when she gets sick and then we'll give me shit about just like, you know, complaining one time. Oh, just Courtney like that, huh? She gets it bad. So Katrina does not at all. I'm the, I'm always- I just power through everything, dude. Yeah, she's a champion. He does. Justin and Doug have really good immune systems. Yeah. Doug is special. I thought I was gonna get sick of traveling and all that. Nothing, dude. Doug is the best part. There was a period of time there where you didn't get sick at all for like- Years. Like seven years. Like never. Even when all of us get sick, if he gets it, it's like my super- It's like four hours, man. Even COVID. Like when we all got COVID- Yeah, Doug's like- It's like 24 hours. He's like, oh, my line's already disappeared. I'm cool. Fuck you guys. I attribute it to being the dirtiest. Yeah. Like I get dirt on me, I don't care. Yeah. I don't use hand sanitizer. Yeah. I'm exposed to everything, dude. Justin was a kid that ate dirt. Yeah. I was out there digging the dirt, smear on my face. What's your- Why do you think you are? What's your take? You know, I don't know. And I'm outside the most. Is your mom like that? Didn't you see? My mom was that way. Yeah, she went like, I don't know, 20 years without ever getting a cold. Oh, so you're genetically. So maybe it's a genetic thing. There's something about your immune system, man. Yeah. That's wild. All right, we're also supposed to mention Joy Mode. I wanted to talk about one of their products. It's a test, quote unquote, testosterone booster. I'm not a huge fan of testosterone boosters because most of them don't do much. Although they put together one that's pretty damn good. So what they did, and I love their strategy, is they did put something in there that has been shown to raise testosterone in men with low testosterone. That is the KS66 strain of ashwagandha that has been shown in studies to raise testosterone. But then they also put compounds in their product that raises free testosterone by preventing total testosterone from getting bound up by sex hormone binding globulin. So just not to get too deep in the weeds. Testosterone has, if it's bound, it's worthless. So you can have all this testosterone, but if it's bound by something called sex hormone binding globulin, your body can't use it. There are things that you can take, like DIM, boron, that will actually free up more testosterone. So even if your testosterone goes up 10%, but then you free up more of it, you get much more of a boost. So it's one of those few products out there in that category, it's not one of my favorite categories, but it's one of those few products where I looked at the ingredients and said, okay, they're actually science-based. Isn't it formulated from our friend Eric Kessler? He helps. Actually, I think his name, what is it, Doug? Trexler, we had him on the show, really smart dude. And then his Instagram is trexlerfitness. So T-R-E-X-L-E-R fitness on Instagram. Very smart dude, very, very smart dude. So if you like to get in the science of all the stuff, fitness, give him a follow. All right, check this out. In today's episode, you heard me talk about peptides that whole market of interesting compounds that could do things like boost growth hormone, improve cognitive performance, suppress appetite, make you feel better. I mean, it's crazy, crazy market. Well, our partners at mphormones.com are experts in peptide sciences. They also work with hormone replacement therapy, so you can get your testosterone levels checked, your estrogen and other hormones like thyroid, and then it can help optimize your body through medical intervention. Working with doctors and coaches, by the way, our partners at mphormones.com are some of the only people where if you work with them, you've got 24-hour access to one of their coaches. Literally, you can ask them questions, give them feedback, adjust your dosages, like I don't know anybody else that does this. Go check them out, fill out intake form, talk to one of their experts, see if peptides and hormone replacement therapy is right for you. Again, it's mphormones.com. All right, here comes the rest of the show. Our first caller is Louis from Washington. Louis, what's happening? How can we help you? Hey guys, got a corporate pre-guys. So, you know, we'll backtrack. I used to be really into weightlifting, weight in my early 20s. I did, it was actually Tiki Barber's workout with powerlifting, and it actually got pretty good. You know, my squatting, 340, I was repping out 225 on the bench for like 10 reps pretty easily. Of course, that's after a college and started working for the past 10 years and I've been really sporadic about getting into gym. So, finally decided after listening to you guys for about a year, I bought the RGB bundle. And I just got through pre-phase of anabolic. Last week, I was in a gym and it was one of those packed days where I couldn't get on the bench or in the scene. So, I was on the, I did my, so bench I did a dumbbell bench and instead of a tricep push downs, I did single arm tricep extensions and my left side is drastically weaker than my right side. I mean, easily 10 pounds on the left side weaker and maybe I've got five still on the right side to press when my left side is shaking. Wow, wow, okay. So, my question was being, do I stop anabolic now and I've heard about symmetry and should I hop in that or am I better off trying to get my strength back overall anabolic and then hop it on symmetry. You're only past pre-phase? Yep. And what'd you do before this or are you just getting started? Just getting started, I've had, you know, like I said sporadic. I mean, I've wasted thousands of dollars on trainers who couldn't really teach me anything. Okay. Let's throw them symmetry. Yeah, but well, here's the deal though. If you wasn't working out, so if I took the average person who isn't working out and I had them do unilateral exercises, you're gonna see that big of a difference if not bigger. So that's why I asked you what you were doing leading into MAPS anabolic. If you've been working out up to MAPS anabolic and you have that, then I would say, go straight to symmetry. It's a power lifting background too. Yeah, if you haven't worked out for a while and then you got into symmetry and then you did pre-phase and you see this, you're gonna get a certain level of balancing out with MAPS anabolic. So that's why I asked, so up to starting MAPS anabolic, how long was your layoff or how long were you not working out for? It's probably a couple of years, but then it'd be like I'd worked out for five months and then I wouldn't work out for six months and then I'd work out for three months and then I'd be offered two months. Yeah. I think you're fine doing MAPS anabolic and then going to symmetry. You're gonna balance out quite a bit just because you're strength training again. Like I said, if I take the average person and have them do anything unilaterally, you're gonna see a bigger difference than what you see. In fact, you'll see such a big difference. I agree. Finish, but we're gonna throw, give them symmetry. Give it to them. We're gonna send you symmetry so you have it and then run through anabolic and then afterwards jump into symmetry and then return to performance after that. Totally, a hundred percent. All right, thanks. It's awesome. Quick talk to that. Because I also, my chest is my weakest point so I picked up the add-on for chest for me guys. Is it too soon to throw that in or should I get through a hole? Yeah. Got an answer. Hang on, that'll be of value to you, but hang on to that. I wouldn't implement that yet. Right now I'd go through anabolic the way it's laid out, then I'd do symmetry the way it's laid out and then go into performance and then maybe I'd start to add that when you get into like aesthetic. Because aesthetic is focused on actually more of how your chest looks and you're gonna get some of that in there anyway. So I think that would pair nicely with the map's aesthetic. Exactly. That's what I would do. Okay, sounds good. You got it, man. Thanks for calling in. All right, Shaz. All right, Louis. Yeah, that's so... Tiki Barber, bro. I said you heard that. I haven't heard that in a long time. He must have been, did he say he was a football player? Was he an ex football player? I mean... Tiki Barber is a running back for the New York Giants, which is kind of a random, but he was... I wonder if you guys know who that guy is. I feel like a decade ago that he retired, yeah. Yeah, he went to broadcasting afterwards for a long time. Did he... Did I hear he pep... Did he pep... Could you look up Tiki Barber to see he's alive, right? Interesting. I think so. You know, the thing that... See, the reason why I asked him that question is that I want to re-emphasize this. If you're deconditioned, you're not working out, you're right to left in balance. No, that was a great point. That was a great point. It's going to be huge. Yeah, I know. And you'll get it. It'll balance out with barbell work to a certain extent. Now, once you do barbell work for a long time... Get to a degree, yeah. Yeah, then you're going to want to do unilateral work. Now, that's not to say, and I want to say this to the audience, that's not to say going straight to symmetry would be bad either. No, no. It'd be perfectly fine. No, that's why. I mean, I was about to counter you on that, but honestly, because of his like gap in between training, I think that you're spot on with that, because it's him just to get back in and build a base again is going to take some time. And then if he was like continuously like training, and then he saw this big discrepancy, 100% you go into symmetry. Yeah. Our next caller is Roberto from the UK. Roberto, what's going on? How can we help you? Hey, guys, super excited to be with you. It's super cool. I've been listening for the past two years, and it's learning a lot, but also it's a lot of fun. I'm a father of two kids. I'm almost 40 years old, so I can relate to that. Awesome. Very nice. Thank you. What part of Italy are you from? Milan. Oh, beautiful. So the north. Yeah, different. Yeah, my family's from the south, I know. Anyway, go ahead with your question. I've been in the UK for 10 years, but I keep the accent as you can hear. So I'm very passionate about calisthenics, and my question is about what is the best way to build strengths to achieve very challenging calisthenics goals? So more specifically, when you look at the program, how much should you focus on what you want to do versus how much you should mix it up with exercise, general exercise to build strengths? Oh, great question. So the first thought, how many days a week are you doing calisthenic workouts? So I work out four days a week. At least this is what I try to do. Sometimes it lands around three days a week. And what I am at, I can do a free handstand push-up, and my goal would be how to kind of get to three. And I'm pretty good in pull-ups, muscle-ups, but my goal would like, I would like to be able to do a one-hour pull-up. So how do I build all the strengths at that level doing calisthenic and weighted calisthenics? Roberto, I'm going to give you two things that's going to make a big difference here. Okay? So number one, a great deal of the ability to do what you're trying to do has to do a skill, especially the handstand push-ups. A lot of that is skill. So you could be strong enough to do that, but not have the right skill and not be able to do it, or you just exert too much energy trying to balance. One-arm pull-up, there's also some skill involved, a little bit less. Here's the best thing you could do to mix it up. One day a week, I think you should work on heavy lifting. So weighted pull-ups will help you a lot. Pick up, like strap a weight around your waist, and do sets of like three sets of three reps or four reps with weighted pull-ups. That will give you a lot of strength for that attempted one-arm pull-up. And then your handstand push-ups, I would do the same thing with the standing overhead press. I would go three sets of like three reps with a heavy barbell. Now you're not going to failure, but you're training at a moderate to high intensity, low repetitions. You're trying to build kind of low rep strength, because that will, for what you're trying to accomplish, that'll give you some nice carryover. But that's once a week. The majority of the week, you're still practicing your calisthenics. Yeah, and I mean, there's a process to this too. Like gymnastics is a very like methodical approach to a lot of the calisthenics, like in really, you know, getting into positions that are a lot more intensive with gravitational forces. So, you know, I wish I could refer to a very specific program, but the way like in terms of like using tools and things for this, like our suspension trainer is a good tool for this to really scale like from away from the anchor point, you can intensify the angle there. And you put your foot through the straps and you kind of like push yourself back and kind of walk gradually into that position. You can also do that with a wall where you just kind of start with that. And then you work your way up towards things like parallette bars that you put underneath to where you can get even more depth, you know, in range of motion and strength and work on that exclusively. One thing really though with the calisthenics is bead body control. So, one thing too, like that, in terms of working on that with gymnastics too, they'll do a lot of things like hollow body positions and rocking positions and things where you're actually connecting all the way from your fingertips to your toes. And so, to be able to have that kind of strength and control and connection, I think is valuable to work on all that stuff to build the groundwork for being able to control your body, doing what Sal says in terms of strengthening your body with load, but a lot of core work, a lot of like intensive isometric positions that will help to kind of build and reinforce that connective strength. Robert, are you following anything right now? Do you have a program that you either did yourself or did you buy somebody's? Yeah, no, I did it myself. I basically have two routines. One, I do push and leg and the other one pull and leg. And the reason why I added legs is because I was listening to you for the past three years and last year, I started to try to start deadlifting and squat and was a bit magic because by doing legs, I got stronger in the shoulders, right? And so that's why in my mind, I'm thinking, should I do something that you say, kind of get away from calisthenics and try to do, I don't know what Adam you call the bodybuilding style, more hypertrophy or should I do more? I don't know, just wondering whether should I do some mix and change to try to change the current situation of plateau. We really should write one of them. We should. I mean, closely we have maps anywhere. If you haven't done that program, I think that'll at least build a good base for control and core strength. And we did a good job programming that to body weight and like being able to intensify it, but we should, yeah. One day a week, one day a week, do barbell work, overhead press, weighted pull-ups. I think you should also practice heavy preacher curls, one arm at a time, only because a one-arm pull-up uses a lot more bicep than a two-arm pull-up. You ever watch someone do a one-arm pull-up? They stay close to their arm. So it's a lot of bicep. When you do a two-arm pull-up, you tend to lean back and use more back. So getting strong biceps becomes more key with a one-arm pull-up. So you could practice low reps, preacher curl, get a dumbbell, and practice, you know, five reps. You're not going to failure, okay? So keep the intensity moderate. And I'm talking about a 45-minute workout max. That's what you're doing with the barbell stuff. So Jacqueline is one of the godfathers of fitness. He also set a record of push-ups and pull-ups. I think he did 1,000 each. And at 50-something years old, and it stood for decades and decades. He told Goggins, right? And yeah, and when they interviewed him about it, and they said, well, what's your secret? He said, heavy bench presses and weighted pull-ups. So and back then that was revolutionary because nobody mixed the two. They thought you did weighted stuff. You want to be a bodybuilder, but if you want to be able to do push-ups and pull-ups, you just do that. So once a week, I think would be plenty to see that carryover and do like four exercises, you know, overhead press, weighted pull-ups, maybe some heavy curls, maybe some, you know, heavy bench presses. That's about it. Would you keep a deadlift and squats in the other days or something like that? It would be in that day. Yeah, it would be in that day. It would be on that day. So you could cycle those in. By the way, I'm so happy you came on to tell people how you deadlifted and squatted and you got stronger shoulders. When we communicate that, we get a lot of pushback from the bodybuilding coaches because they don't understand, you know, how that could possibly work. But there's a systemic effect from squats and deadlifts that you don't get from a leg press, you don't get from a hack squat, and you get this kind of, this overall body strength gain, most of it being in the legs, but some of it going everywhere else. So I'm glad you came on to say that. And sorry, what should I do the other days? So the one day, very heavy, like low reps, heavy stuff with barbells, and the other days... Your calisthenics, your calisthenics that you're doing. Okay, cool. And we're gonna send you, since you're kind of programming yourself, we're gonna send you maps anywhere, which has a bunch of calisthenics in there that you can pull from. So you can kind of take maybe what you're doing or maybe you'll see some things in there that we program that you weren't currently doing that you could add in there. And so you can use some of the stuff in anywhere for what you're currently doing plus the advice that Sal said. I think that'd be perfect. Thanks a lot. Super cool. You got it. All right, Roberto. Thanks, Roberto. All right, have a good one. You got it. You know, at one point, I was trying to do a one-arm pull-up, and I learned the hard way how much more arm there is in a one-arm pull-up than a two-arm pull-up. That's like so much more arm. You know what, there might be even... I know we didn't say it to him, but he'll listen to this. When he does his weighted pull-ups, it's actually to intentionally keep it close and tight. Because that will... It looks more like the form. Yeah, yeah. That's true, totally true. And you're scaling it where you hold your arm, and then you go without your arm too. And do like asymmetrics at the top. Yeah, yeah. That's true. We should add it all that. Well, I hope you're listening. We need... We ought to ride a calisthen. I know it's on the agenda. Depends how many DMs and messages we get. We've had a few requests, but it's not as high. I don't know. I feel like... We'll see. You know, when we talk about... When we mention some of that, we normally get a big enough response when it's something that we need to do. So maybe if we get enough people telling us we need to ride a calisthenic program, we will. Our next caller is Jennifer from Missouri. Jennifer, how's it going? How can we help you? Hi, I'm good. Hi. Wow, the mint of mine pop. This is awesome. Yes. Thank you so much for having me on today. I'm a huge fan of your guys' show. I actually just found you within the last six months. And yeah, I've learned so much from you guys. Just in the short time I've been listening. Totally entertained, obviously. And you're pretty much all that I listen to these days. In fact, I picked my 12-year-old son up from school last week, and he got in the car and I was listening to one of your shows. And he goes, oh, man, not these guys again. They'll come around, though. What I'd like to do is I'll tell you my question, and then I'll just give you a little bit of history to explain why this is my question, right? So I think that the foundation really is about determining the threshold for overtraining, which is a relatively new concept for me. But my question is, is it possible to overtrain or train in a high enough volume for an extended period of time that you can sort of become metabolically adapted to that training volume to the extent that going forward, you may require a higher volume of training to get the same results that someone else might get at a lower volume. So the reason, oh, go ahead. No, no, no, no, continue, continue, because I have a thought, but yeah, go ahead. Okay, so the reason I wonder about this is because I feel like I've been in a plateau for different reasons for a long time. But I'm 42 years old. I started weightlifting when I was 33. I joined CrossFit and I totally fell in love with it. I became a big-time gym junkie. I was probably training about two hours a day for four to five days a week. And I did that up until 12 months ago. Now, 18 months ago, I had a baby and I did CrossFit up until the week I delivered and then I hopped right back into a postpartum. And what CrossFit did really well for me is it kept me lean and it kept me strong. But the plateau that I felt like I was in there is that I couldn't put muscle on like I wanted to. So 12 months ago, with Beagle, of putting on muscle and maybe just not gaining body fat, right, I transitioned away from my CrossFit style training and started following more of a bodybuilding aesthetic type program. So I cut way back on my volume. I learned about overtraining for the first time and as a result, I did cut back on my conditioning significantly. So I now, for the last 12 months, I train four days a week. I train for 75 to 90 minutes. I've also, in the last 12 months, joined NCI. And when I started learning more about nutrition, realized that I was way under eating. So I was at like 15 to 1600 calories forever. I reversed up to about 2200 calories. So that's where I was through this summer. And I went into a strength cycle for my training program at 2200 calories and did also like I was putting on muscle. I was making progress. I hit 220 in my back squat, which is a great PR for me. Hit 155 on my bench press, which was I was real proud of that. So I knew I was like making strides, but then I've been in a hypertrophy cycle since August. And I feel like I'm like sliding backwards. So I'm gaining body fat. I feel like I'm losing strength. And I sent some pictures into you guys. I don't know if you have those, but I felt like it was at least a visual of the progression. So like pre-pregnancy and then during pregnancy, six months postpartum, I was in a bikini on the beach and felt like I had like not quite gotten back down to where I was pre-pregnancy, but pretty close. And then my current pictures, I'm like the highest amount of body fat that I've ever been. So like I sent these into you guys and then I was scrolling through them and I was like, dang man, I'm like going from like bad ass to fat ass. I feel like moving in the wrong direction for the amount of training that I'm doing. So I just want to know in your opinion, I trained CrossFit for so long in such high volume, should I be adding more volume to what I'm doing? Do I just need to have more in my workouts than what I'm getting right now to get the results that I'm after? Unlikely. So I'm going to disagree with you on a couple of things. You're saying to fat ass, first of all, you're a bad ass. I'm totally joking about that. I'm totally joking. You're still a bad ass. And also, do you have some kind of a filter on your camera? Did you say you're over 40 and you have a 12-year-old? I have a 12-year-old and I have an 18-month-old. Oh, Jesus, man. Okay, so. At 42, yeah. All right, well, whatever you're doing, you're kicking ass. But let's talk about your training, okay? I don't want your, with someone with your training experience and background, at some point, so progressive overload does is very important for most people. But at some point, it's not going to keep working, right? I've been working out for almost three decades. It's not linear. Yeah, if that were true always, I would be doing, you know, 10-hour workouts, seven days a week in order to continue progressing. That's just not true. I mean, I just hit a lifetime PR a month or so ago at my age, right? So what you want to think of is not more. That works for a short period of time, like the first couple of years of training. After that, it's different. Think to yourself different. You've been doing hypertrophy style, bodybuilding style training for a while now. Your body's not responding anymore because it's been the same training. We got to change it. You got to change it up. So I think you could go more, you know, quote-unquote functional. You could go to symmetry, a map symmetry, which is unilateral training. You could do powerlifting, a powerlifting style training, which is different than what you used to. You just got to do different. Don't think more at this point, now think different. Hey, map strong or performance. That's what comes to mind for me. I mean, that type of training. Also, you, okay, you said you reverse dieted. After you reverse dieted, have you kept your calories at 2,200? Have you gone, have you tried to cut for a little bit for a while? What have you done? Yeah, like for the last month, I've gone down. I've tried to cut a little bit because, like I know what it feels like to fit into, not fit into pants because I've squatted too much. Like I know what that feels like. And now I know what it feels like to not fit into my clothes because I've like gained too much around my abdomen, right? So I cut down. I'm like 1850 to 2000 right now. And I have like, I've lost a little bit. Like I've leaned out some, but I mean, I can't see my abs right now. And that's like just kind of like, it's sort of a new experience for me because like I said, CrossFit always kept me really lean, but I was doing a lot of volume too. You were doing a lot of volume and your calories were really low. Yeah. You know, I also think that, because it sounded like you kind of did a little bit of bodybuilding, but I would even because you have a competitive mindset, because you probably have the discipline and if I was coaching you, I'd like, I would love to run like a bodybuilder for a while and try and tell you, don't worry so much about the body fat percentage right now. That's, we're going to car. It'd be all about building your metabolism. My goal would be, can I get you up to like 2800 calories from, you know, these continued reverse dieting, then small mini cuts and back up to increasing calories. And the goal would be to get your metabolism all the way up there to put on as minimal body fat as we can during that process and then actually put you in like a cut and really try and lean you out until we have this kind of aesthetic goal that you're trying to achieve and then go to like this functional type training, maps performance, maps strong, like that's kind of where I'd want to get your metabolism in an even better place because 2200 is not bad, but it's also not amazing for the amount of activity and training volume that you're doing. So you, you could be it could be a lot higher. And you know what? Maps aesthetic would be fine because maps aesthetic is phased. So you're probably going to train in rep ranges that you're haven't really been training in during this hypertrophy cycle. By the way, I'm going to go on a limb and just ask a couple questions that, you know, might be impactful. It might mean nothing, but have you changed anything else during that period of time? You just had a baby. Did you go off birth control back on birth control? Anything hormonally sleep? Has anything else changed or has everything else been the same? You know, it's like pretty much been the same. I got, I'm not on birth control. So that's, that's not something that I'm doing. And that's, and that's why I say like I had a baby. I know that that can impact hormones. I did really well. I felt like with the strength cycle, like the low rep ranges, the higher weight, I like, I like heavy weight. So that works pretty well for me. But that's, I mean, I, other than that, like the training modality is different for me in the last 12 months. And other than that, I mean, nothing else is really much different. And you say this, you're 18 months postpartum. Yep. Did you breastfeed? I did for, for two months. For about two months. And then when you stopped, did you notice a big difference in how you felt and all that stuff? No. Okay. So I've trained, God, I don't know, probably 30 women pre, during and then postpartum. And there's, there's like a range of like a year to two years when I would train. And these were, these were, some of them were very active and fit. Others were beginners. But I noticed that almost all of them within a year or two postpartum is how long it would take them to feel like, Oh, I'm back. My body's totally back. So that's something else to consider even though you seem to bounce back pretty damn fast. I'm wondering if, if just, you know, another six months from now, you're like, Oh, this is now it feels like my old self. And you know, things are, so that's something else to consider. I think we're just, we've become metabolically adapted to the amount of like CrossFit type of volume with low calorie for so long. And then you go into a pregnancy and now you're kind of trying to do things the better, healthier way. And it's just kind of taking us a little bit of time right now. I don't think you're in a bad place. I think you're, I think you're definitely hard on yourself. You probably have that kind of competitive mindset and you want to always be doing better. So I think have a little compassion and patient, patience. I would be personally, I would be more focused on the metabolism side of this, this question. What do you think? Reverse diet with masses? Yeah. I mean, I just, I, how, how can I ask you how tall and how much you weigh right now? Yeah. I'm a five three. I'm like right around 128 to 130. I've lost a few pounds cutting my calories back some and I would love to get my calories up higher. And that was where I'm like, how long can I stay in a strength cycle to, to boost my metabolism and build muscle before I need to be back in a hypertrophy or switching back into strength? I guess I don't know that either. Oh, you know, three to six weeks, but the, the reverse diet can go as long as you want. You'll interrupt it with periods of like maintenance, but you could stay in a reverse diet until you, you know, kind of hit your targets because your calories still are kind of low or they're lower than I would like them to be if you were my client. There's always an individual variance, but I think Adam hit the nail on the head. I'd want to see you at like 25 to 2800 calories for the working out that you're doing and then cut from there. Well, you're almost, so she's in a Melissa was is five three. So Melissa's five three. And this is the last, the last client I ever trained and she was a, I trained her for bodybuilding for women's physique. And when she got me, when she hired me, she was at 1900 calories. We ended up getting a reverse dieting and training for about almost a year before I prepped her for her first show. I got her all the way up to 2800 calories. When she got on stage and won, she was 2200 calories. And that's shredded like, yeah, like she's five three. Like so various kind of similar weight calorie ranges you were. She also trained, she didn't do CrossFit, but she trained, she had trained a lot. And so I had to kind of scale back the intensity. So it became really that when before we prepped for the show, that's what I communicated to her. I said, listen, what we're focusing on right now, don't get too hung up on exactly how you look and stuff. I don't obviously want to put on a bunch of body fat, but my goal is to get your calories up really high to the goal was not a number. It was when she looked at me and said, Adam, I'm eating so much. I can't eat anymore. I go, great. We're now we're at a place now where you're having a hard time keeping up with the calorie goal that I'm giving you. Now is a great place to naturally start to go back the other direction. Hopefully we land in a place that you are very comfortable eating and can maintain. So to me, and also keep in mind too, kind of what Sal was saying before earlier that, I mean, you look awesome and you've built a lot of good muscle and you've trained your ass off pretty hard for a while. Like you're starting to head towards the upper echelon of like muscle that you probably are naturally can build to your physique. Like at one point that really starts to slow down. Like he said earlier, like yeah, your lifts are really, I mean, those are impressive. Yeah, you're you're strong as shit. You look good. Like yeah, I mean, I think, I think we're in a pretty good place. I just think that the focus should be more metabolically like that should be slow and steady. Yep. Slow and steady and get it up there. And a huge win for you and I, if you were a client would be like in six months from now, we're eating and I don't really care what you look like as long as we're going to get way worse than where you're at right now. You don't keep putting on tons of body fat, but that you're eating a significant amount more calories and feeling good. And then going like, okay, now let's let's go for a little bit of a cut. Let's send. Do you have maps aesthetic Jennifer? No, I just got anabolic because I didn't I've read through all your plans. I didn't know what to do. So I actually did my first anabolic workout this week, but I looked at aesthetic and I there was one that I considered, would that be the best plan for me to go with? I wouldn't mind her running anabolic. Yeah. Now that you say that you haven't done it yet. Why don't you run that and do the three foundational workouts a week and then make sure to do all the trigger sessions on the off days. Okay. With your level of experience. After that, go to maps aesthetic. We'll send you maps aesthetic. And my goal would be to on the nutrition side is to be, you know, keeping you in a calorie surplus surplus for at least, you know, three to six weeks at a time. And then what would make me go back the other way. And by the way, this will be challenging because we kind of mess with ourselves psychologically, like, you know, really be like, do not allow just a little bit of water retention or a little bit of weight, really keep pushing calories until you're like, okay, I'm definitely starting to put on more than I like. Now I'm going to cut for a week, maybe two weeks and then go back to the increase again and kind of play that back and forth of a surplus and a deficit, but more often in a surplus, trying to build the metabolism up. Do I do any cardio with that? Do I do any or am I like just following the programming? Because I'm fine with that. And really I'm fine with adding some body fat. Like mass moves mass. I know when I weigh more, I lift more and I'm okay with that. I just want to make sure that I'm not putting myself into like a rabbit hole that have a hard time digging myself out. Yeah, I would do walks. Just just like, you know, three walks a day, you know, breakfast, lunch and dinner, 15 minutes after each one. That's like 45 minutes walking. If you like cardio and you want to do it for health, there's nothing wrong with doing a few a few sessions a week. But if you just like want to maximize what you're trying to do right now, I would just focus on steps today. I mean, typically what I do with someone like this, if you were already like running a certain amount in the week, I normally just replace that with walks. I just go like, okay, if you were going for a, you know, three days a week or four days a week, you were going for a, you know, a couple mile run, okay, well now that timeframe, just switch it to a walk back off the intensity. That's what I don't want to do is, you know, send this endurance signal while I'm also trying to speed your metabolism because it's a conflicting message, right? If you're pushing endurance and intensity in cardio, right, while we're also trying to reverse diet, it's kind of conflicting. So I wouldn't necessarily want you to eliminate that if you were doing that frequently during the week. I would just want to exchange it from running an intense type of cardio to something that is more recuperative like walking. Awesome. Okay. I'll do that. Well, thanks for calling me. Jennifer, I'm going to have Doug throw you in the forum too. So I love to hear. Oh, thank you. The process. I love that. Yeah. And then just keep us updated every month or so. Check in with us. Tag us in the forum and let us know if you're having any challenges or what you're noticing and seeing and then we can kind of help adjust as you go. Well, thank you guys so much. I appreciate your time. Thank you. You're welcome, Jennifer. Yeah. She and Doug, I'm glad you said don't be so hard on yourself. I mean, she looks awesome. And she's strong as well. First of all, if she didn't say her age, I would have been like you're 32. So whatever she's doing is working really well. Yeah. And she's got a baby at home. But no, that's great. That's great advice. And I'm glad we had someone ask a question like that because it is true that your body will adapt to your current volume and more volume and more training will get you to move further. But it's only true to a certain point. That's right. At some point it stops. That's the trap, right? Is that you think you have to do that. And I really think what she's experiencing is that she went so hard and did so well at CrossFit for so long that this is just kind of her kind of going back. Now she's trying to get better or more balanced. And so it's going to take a little bit. It's not going to be as fast, you know. Our next caller is Carlos from Texas. Carlos, what's happening? How can we help you? Hey guys, how y'all doing? I hope y'all doing okay. I'm doing good man. You are. All right. First of all, I want to say thank you for all of the information that y'all provide. With y'all's information, I'm 55 years old and I'm in the best shape of my life. And I owe a lot of that to y'all. So I want to tell y'all that I'm very appreciative of that. Thank you. Thank you, Carlos. Also, not just your fitness information. The other day I was having a conversation with one of my coworkers and they were telling me how ugly a person I was and I told them well that's a direct correlation with testicle size. I said we can go back to my home show and I will prove that to y'all. And so I appreciate all of the other information y'all give me too. Wait, that guy is a very handsome guy. So what does that tell you about him? Carlos, you win today. No, I have a pretty simple question. From time to time, I would do a prolonged fast. And I would like to know how y'all adjust, y'all's training on the days that y'all do those prolonged fast. How long is prolonged? I'd also like to know how you reintroduce food once you are done with your fast. And I'd also like to get dugs and put on that because he's closer to my age. So any advice would be appreciated. Well, just so you know, Carlos, he may be chronologically closer age but he's way younger than we are. So I don't know if that's going to work. Hey Carlos, how long is prolonged? You said prolonged fast. What are we talking? Day, multiple days. My fast usually lasts for 36 to 40 hours or so. I might go for 48 but I usually don't go longer than that. Okay, you're not working out on those days. How frequently are you doing these? Well, so I do my fast for religious reasons. And so whenever I do one of these fast, I may do it once a week for a while. And I say a while for four weeks, six weeks or so. And then after that, you know, I'll stop and go back to my regular routine. I would take the day off. Honestly, you've already replaced it probably with what the idea of the fast is. You know, a spiritual practice. I think that I'd be more focused on internal work on the days of fasting. So my relationship with my wife and kids, how am I growing as a person? What are things I need? Where can I be? To me, when you're in that fasted state, you're already training the rest of the week and you're consistent. This is the day you're not eating any food. This is the day it's a spiritual practice for you. I'm going to do my internal work on that day more than anything else. That doesn't mean you can't do yoga or mobility or a nice hike. Like you could definitely include movement and some physical activity, but I'm not weight training that day. I'm not going to worry about going to hit the gym. This is me personally. This is how I address it. This is my time to work internally on myself. And that at most will include walking or mobility. Other than that, I'm focused more internal. It's not beneficial to work out on those days anyway. Fasting for eight hours, 10 hours, not a big deal. Once you get past 24 hours, probably not a good idea to have intense changes. Intense workouts, yeah. And then on those weeks, because you didn't mention, you'll do like four weeks in a row, the other workouts, you would just judge based on how you felt. Okay, so you might need to reduce intensity. You might not. Just base it on how you feel. And then as far as what to reintroduce when you do eat again, very well cooked vegetables, easy to digest proteins. Oh, broth. Yeah. And it's a small meal. It's usually, I usually, if I do a fast for 48 or more hours, I'll have two or three small meals before I have a regular meal. And I've experimented with this. And that seems to work the best. If I introduce a bit, like a normal size meal too early, it doesn't feel very good. Okay. All right. Very good. And one other part of this same scenario, going into the fast, what would you recommend as far as what to eat or is there, you know, should I just treat it like a normal day? Normally I'll stop eating around six o'clock and should I try to add another meal after that on the day going into a fast or would you just treat it like a normal day? Yeah, I would treat it like a normal day. You're doing it for spiritual reasons. I wouldn't, I wouldn't change anything. Yeah. Okay. All right. Okay. Well, thanks for calling out, man. All right. Very good, guys. I appreciate you all. Like I said, thank you for everything you all do, man. It's helped me out tremendously. You're the man, Carlos. Thank you. You and your big balls. Yep. That's a study that I pulled up where they correlated. I forgot about that. Testicle size. I had no idea where he was going. I know. And so that caught me off guard. That was really good. So the more handsome you are, the smaller you are. Yeah, I was like, is he talking about like small tints? Yeah, I forgot about that study. I forgot about that one. You know what, of all the fasting questions we've got, I think he's the first person to say he's doing it for spiritual reasons, which is really the valuable, that's the most valuable reason to do them. But yeah. And even if you're not a, by the way, if you're listening and you're not a spiritual person and you're agnostic or atheist or that too, I still think that I would use that as my time to do internal work. That's what it is. Self-reflection. Yeah. Self-reflection. And what are other things in my relationships with my family and friends? So you don't need to be this Detachment. Godly person to do prolonged fast for quote unquote spiritual reasons. There's plenty of other things that you can do that I think will benefit you. And I think that supports your overall health journey, right? Totally. Look, if you like Mind Pump, head over to mindpumpfree.com and check out our guides. We have guides that can help you with almost any health or fitness goal. You can also find all of us on social media. So Justin is on Instagram at Mind Pump. Justin, Adam is on Instagram at Mind Pump. Adam, and you can find me on Twitter at Mind Pump Sal. Today, we're going to teach you everything you need to know to build a strong, well-developed chest. When I think of weak points and areas that I struggled with developing for a really long time, chest was up there with the work. Yeah, it was for me. It was for me for sure. I got more caught up in the weight I could lift versus how I was developing my body. I think it's one of the most challenging muscles to develop for most people because the form and technique