 Your skin is your largest organ. Yes it is a barrier between you and the world but it is not like plastic. It doesn't just repel everything. It actually absorbs things. What you put on your skin often gets into your body. Also your skin is a great place to display your health. Bad skin oftentimes means poor health. Oftentimes it means poor gut health. Now here's the deal. Natural skin tends to be the healthiest but in modern societies we're exposed to pollutants, makeup, products, lots of different things that are on our skin. We wash ourselves every single day. Skincare products try to replace the natural things found in skin with chemicals and they don't do a good job at all. So when trying to take care of your skin number one just be healthy on the inside and number two if you put something on your skin consider it goes in your body so make sure it's natural. That's typically the best way. What do you think the the percentage is comparing those two right? Like you like someone has really bad skin. Do you think how much greater of a percentage do you think that has to do with what they're intaking versus what they're putting on? Oh I see what you're saying. Yeah like it's like I mean it's a pretty good look at here's a deal. There's there's evolutionary reasons why we look at there's certain things we look at that we in that we just naturally will judge someone's health off of whether they're accurate or not. Teeth is a big one. I know that. If you got bad teeth look it's it's hard to find someone attractive who got really bad teeth. Why? That probably meant they were had poor health and they probably were gonna die that for most of human history. Skin is the other one. Your skin tends to display your health. Smell. It could meant it's a bad smell. That's another one. I judge people on smell. Do you want to others? I'm just saying. You want to do that. But yeah skin is the other one and what's interesting is the regulations on skin care products are nowhere near the same regulations that we put on products that we ingest. It's like there's all these regulations that we have to follow when we eat something or ingest something but because we put it on our skin it doesn't have to follow the same guidelines. When in fact I mean you put stuff on your skin it gets into your body. There's Xenoestrogens that are found in lotions and perfumes and skin care products and makeups. These are things that act like estrogens in the body. So they have hormonal kind of effects. They can have effects on your health. There's things they can cause inflammation and then most skin care products that what they do is they strip the skin of its natural oils which are protecting and healthy. So it's like get rid of all the stuff you naturally have and then they attempt to replace those things with chemical mimics. When natural is oftentimes better. Some of the healthiest skin you'll ever see by the way is if you look at people that live in like natural societies. Who is that one dentist Doug that traveled the world? Western price. Western A price. You guys ever read about this guy? No. So he traveled the world looking at people's teeth and he was shocked to see that modern hunter gatherers at the time. So people who didn't brush their teeth didn't take care of their teeth. They had these really straight, nobody needed braces, nobody got the wisdom teeth pulled out, nobody had cavities, really straight perfect teeth and he was like holy cow it must be the diet and must be their diet. He also made observations about people's posture and about their skin and they all had, nobody had like acne and terrible skin and stuff like that. Yeah, those are some of the pictures he took of people and now he came up with some theories and a lot of them are pretty accurate like diets where you're eating meat and natural dairy, you're avoiding lots of heavily processed grains. Yeah, they didn't even have Crest toothpaste or anything. No, they had nothing. Look at that. Yeah, they had nothing. But yeah, with skin, it's like, you know, look at skincare products, look at the back, look at the ingredients and it's it's a chemical smorgasbord of just crap. I feel like women have been onto this for a while. It's like slowly making it to men, I feel like. Well, like, I think too, they've been inundated the most with like products and things for their face and makeup and lotions and I don't know, maybe it's as a result of like, maybe their skin is react more reactive because it's been so many years of like putting all this stuff. Well, bro, you put makeup on even if you put don't you don't put that much makeup on you put on like the basics, like you're covering your face and stuff every day every day wash it off. So then you strip your skin. And now you've removed some of its natural oils. I mean, isn't to okay, so like antibacterial soap versus regular soap. Yeah, and so like just the skin itself has to have that healthy relationship with the bacteria and like if we're just like, you have a microbiome on your skin. Yeah, you know, it's funny about anti you know, it's funny about soap. All soap kills bacteria. antibacterial soap contains an antibiotic topical antibiotic. Does it really? It's on your skin. Wow. Yeah, which we know what that does to your gut. I think trickle sand, maybe duck to look it up. What are the most pop duck look up the most popular antibacterial bars of soap? Yeah, I think trickle sand is the chemical, the antibacterial or antibiotic type chemical. But also all soap what it does is it it allows water to to break the the bacterial cells apart. So that's what water does. So if you ever have like oil on on water, and then you put like a bar of soap, you ever do this when you were a kid, put like a drop of soap and it makes the oil pushes away or whatever. So the way soap works is it kind of breaks the it breaks down the film and allows the water to go and permeate and then it destroys the bacteria or the virus. All soap does this. We've been using soap forever. They, you know, 1000s of years ago, they just made soap off of ash and animal fat leftovers from cooking. All of its antibacterial antibacterial soap contains antibiotics that you'll leave on your skin and it lingers afterwards. And yeah, it's really crazy. Okay, so it looks like there's doesn't look like there's a lot of body soap anymore that does it. It looks like all dish soap, hand soap, hand soap and dish soap. I think look up trickle sand. It might be banned now. But that was one of the more common ones that you would that was that wasn't that the big thing with safeguard that was like their big pitch, huh? Yeah, because that was the idea is that not only clean you but then it guards you from the bacteria afterwards. Google trickle sand just to read up on it. Because I'm pretty sure that's the most common. By the way, they'll put that toothpaste. They'll put it in all kinds of different products. Yeah, so it's like an anti it's an antibiotic essentially. All right, what does that say right there on the right the drug trickle sand is an antibacterial. Do you see that on the on the right there? Yeah, read it. Yeah. So trickle sand is an antibacterial and the antifungal agent present in some consumer products, including toothpaste, soap, detergent, toys, and surgical cleaning treatments. Toys. That's awesome. I want to give my kid toys. Yeah. That's strange. So between that and the lead come on. I'm always trying to throw his toys away and not have toys. We believe in natural toys. We show up in your house was like was like rocks and sticks over here some mud. Yeah, you know, that's the thing. So you don't want to drop an atom bomb on your skin and destroy everything. There's a balance of bacteria on your skin when you throw that balance off, that's when you get skin problems. And stuff like trickle sand just destroys everything. So it's using deodorant soap shower, shower gels. It's mainly a preservative too. But here's something interesting. It is an endocrine disrupting chemical. There it is. So people wash their hands with it, it goes into the water supply. And it ends up like low levels end up in the water. So why even bother? Just like avoid it. Well, I mean, so I mean, really, it's like pay attention to the stuff you do. By the way, another category are feminine hygiene products. The like the cotton stuff in like tampons, they can be treated with all kinds of shit versus like cotton you would use on clothes or something like that. So and women put it in their body, their body absorbs stuff to that way. So like all these things we get, you know, basically all these chemicals we're being inundated with assaulted with them and your liver has to detox them and it causes hormone issues and now all of them fly out of the radar because individually they pass the test. But it's collectively what I think is what's happening to us. I'll give you an example, get enough products barely past the test. I'll give you an example. Do you know what one of the most common overdoses with medicines is in America aspirin or Tylenol, right? Tylenol, Cetaminophen. So Cetaminophen is the generic name for talent. Do you know why? Because somebody will take Nyquil and then they'll throw Tylenol on top of it, not realizing that they both contain Cetaminophen. Or Alkacelcer too, right? Or Alkacelcer's aspirin. Oh, that's aspirin. That's aspirin. So they'll not know that they took one medication that's got four, like, like, yeah, Nyquil's got, you know, Acetaminophen, it's got a cough suppressant, it's got a decongestant in there. And then they'll take Tylenol on top of it. And now they've just exceeded the safe dose of Acetaminophen, okay? And then they get liver issues, failure, they go to the hospital, oh my God, what just happened? And they have to treat you or sometimes in rare cases, you die. So yes, they'll be an FDA, like, okay, here's the safe amount of X chemical. So you'll have one product that has that chemical, and you'll use it as suggested. So you won't exceed, which by the way, we could argue whether or not, you know, is that still a safe amount? Because they tested over the course of five years, 10 years, whatever, it's always like a short period. But forget that, let's just pretend that that is indeed the safe level. Well, then you use this product that's got it, then you use this product that also has it, then you use this other product that has it, then you go hug your wife, who's got perfume on, that perfume has that product, then you keep playing with the toy or whatever. Oh, that's also got this other couple, then you eat your food out of a container, it also has. So now you've quadrupled or, you know, exceeded by four times and do that every day. Yes, right. Yeah, touch a receipt that you get from the register and that's got some shit in it, right? So isn't that the worst? Isn't that the worst one? Dude, crazy amount. I think I remember Max, he did a thing on that, right? I never get receipts now. I always get all with it. Doesn't he have like, you're gonna hit it to me sometimes, I'm like, oh, no, I'm cool. You know, like tweezers or something, like he grabs it after and just like puts it in trash. No receipt, please. They actually ask you now, most places, you know, it's rare, like, it's rare that like they give you the receipt automatically, they normally almost ask every time. It's good for them too, right? Yeah, yeah. So I mean, I mean, along these lines, like, you know, one of the companies we work with, Caldera, if you look at their products, they don't, they work with natural things. They work with ingredients that come from seeds or fruits or plants. That's not always up. By the way, I know people are like, ooh, some plants are poisonous too. Yeah, that's true. Okay. But these are all things that have been used for so long. We generally know that they're pretty good. Yeah. And the goal of Caldera products is not to cover up or strip or replace. It's to enhance. So, you know, for example, their oil, we're, none of us here were skincare product people. Okay. Caldera approached us and that their product literally sat on our shelf for, I don't know how long. Right. Finally, I don't remember who it was. It's like, hey, try this out. Come on, this company wants to work with you. I have oily skin. Justin's got dry skin. Yours, you have psoriasis. Yeah. All of us use the same product. All of us had good results. And that's when we became converts. Why? Because it works with your natural skin. Yeah, you know, it's funny is like, I don't know if they sought us out because we're handsome, but I just want to make a comparison here. So you got Mario Lopez, right? You got Frank Grillo. Yes. You have like all these other Hollywood like superstars. They just picked up our buddy Michael Churnow. Super handsome guy. Another handsome guy. I mean, what does that say about us? Are we in that category? I'm not going to be the turd in the punch bowl, but maybe they started with us. No, no. Maybe the board meeting was like, we got all these handsome guys, but we got to connect to the average guys. We got to get in that market. Can we find some averages? They did just reach out to my boy, Chris Nagibe, and he's not very cute. Oh, wow. Shout out to Chris. But he is attractive. Yeah. There's a difference. What did that say, Doug? Oh, about the BPA and receipts. Yeah. We were talking about that already. Yeah. So do you think receipts have to follow any of the same regulations that? Yeah, because no one's thinking about eating it or rubbing it on your skin. But you do touch it. Yeah, of course. It does go on your skin. Yeah, no. I know. All right. Today's program giveaway is MAPS Aesthetic. If you want that program and you want to win, leave a comment below this video in the first 24 hours that we drop this video. Subscribe to the channel and turn on notifications. If you win, we'll let you know in the comment section. Now, everyone else, we got a sale going on right now with some workout programs. MAPS Cardio 50% off. The Shredded Summer Bundle 50% off and the Bikini Bundle 50% off. If you're interested, click on the link at the top of the description below. All right. Back to the show. By the way, what we're talking about right now is one of the leading theories as to why testosterone levels in men have been declining for decades. And it seems to match the, how many of these chemicals are permeating our markets and are being used. So like the more, more, more, more of coming to circulation. By the way, you know, this is not this can, I'm gonna sound like a Debbie Downer. Some of these are forever chemicals. Like, like they don't, that's it. You don't get rid of them. Diamonds are forever. Yeah. And so is BPA. Yeah, they don't go away. Like that's it. That's it. We're done. Some of them take a long, at least give me a ring. Like glyphosates, I think if we stopped using glyphosates right now, I think it would take 100 years or something like that for I feel sorry for those people at Costco. They are constantly grabbing people's receipts. They're checking them. And so BPA, which is on those thermal receipts is a concern because a possible health effects on the brain and prostate gland of fetuses, infants and children linked between BPA and increased blood pressure, type two diabetes and cardiovascular disease. Awesome. Jesus. So I just want to bum everybody out today. That's the other thing too. They're finding that taints are shrinking. People's taints are shrinking. Yeah, I remember we read that. That your taints are shrinking. I don't remember. Distance between boys. I do remember that. I do remember that conversation. That's right. Yeah. The taint. Yeah. Bunch. That's the technical term for it. Okay. Yeah. Distance is shrinking. Well, you were talking about Caldera and we're talking about our buddy Michael Trinnell, that reminds me of our other partner with Creatures of Habit. He reached out to me. I talked to him yesterday and first of all, I reached out to him first and said, Dude, you have to try those cookies that we got sent over the whoever it was. I forgot. And I think we shouted about the first time when they they sent over. Yeah. They were already pre made and they were shipped to us and then we kind of threw them in the refrigerator. It was like, All right, but I actually follow the recipe, put them in the freezer for two hours that you're supposed to have them and they are unbelievable. And so I was talking to him about that. And then he told me that we're fine. He just did a he was taste testing the product that him and I had been working on for like over a year. And I kind of almost forgotten about it because this is a secret, right? We can't tell anybody. Yeah, I can't tell anybody what it is yet because it's not a thing. You guys get all these products. It's not because cheese flavored oatmeal doesn't sound. Nobody's hit me up, dude. And check out the new creatures of habit, blue cheese. All right. Anyways, what is it? Why haven't we got a cheese spot? We'll see, dude. You ought to reach out to that moon cheese that I sent over to you. The small margins, bro. Oh, yeah. Moon cheese. Cheese is not a big, maybe, huh? Yeah. You know what those those bags of like Parmesan crisps, that's like a high protein. I love a snack. No, I wish I could eat it. No, look at the have Doug pull up the moon cheese is like super high protein. Yeah, I know. Did you check that out? Listen, people don't know this. If you can eat dairy for me, you're fucking lucky. I wish I could have dairy easiest source of protein and healthy snack ever. Ever. It's so easy. And the fat will sneak up on you pretty quick, though, too, though. So before it's like eating almonds or eating things like that, where you're just like, oh, it's healthy. It's healthy. Well, I'm always trying to yikes. Yeah. Yeah. So can I guess what flavor? No, good. Don't do that. I don't know. I'm going to guess. Yeah. But then one of my I can't say it. That's OK. You know, hand signal below the camera. Oh, all right. Let me get because I know the stuff you like. Cotton candy tasting or bubblegum. It's a cotton candy or bubblegum. Is it one of those stupid flavors? No, John Rancher. When, when, when Mike and I, when Mike and I first met and I first fell in love with creatures of habit and I couldn't say full of the bikes. No. And it's product. One of the things I said to him, like, because they got, I don't know how many total flavors they have. They probably have like six, seven, maybe more or not even somewhere around there. Like the maple. You know what they did? They actually did a I didn't even know he did like a like a little mocha run on one. I didn't even know that. Yeah, I know. Anyways, my wheelhouse. When he did that, I was like, I was like, this is so I used to make these oatmeal's myself. So especially during competing. It was my staple first meal early in the morning. Protein scoop oatmeal. Yeah. Yeah. And I did all kinds of stuff, chia seeds and nuts and walnuts and all. I mean, I mixed different stuff and tried different flavors, chocolate, peanut butter, blueberry, all different fruits and banana. Like, and so a lot of them he's already kind of made. But the one that was my favorite that I made always, he doesn't have anything like it. And so that was why I was like, you have to make this. This is like this of all the oatmeal's that I mixed and made, like this was my favorite flavor. I think I overheard you talking about the flavor. I'm not going to say it, but that's a good choice. July, it'll be here to launch. He's actually already sending me. Is it co branded? Is it going to say? Yeah, it's co branded. Yeah. So you know how they have the big writing on there and then it'll say mine pump on the Oh, delicious center of it. So we'll we'll co-brand it. But yeah, I'm I'm super excited about I want them to do I want them to do a high sugar one. You ever put a shit ton of sugar in oatmeal? Yeah, it's delicious. Really good. I know it doesn't need it. It's conflicting. Huh? Yeah, totally. A little bit. I'm not saying something healthy here. Well, look at the macros on that. What is that? Doug, the cheese. Yeah, the moon cheese, 170 calories. You got 11 grams of protein. It's not too bad, huh? Not too bad. For a snack. Yeah, for a 14 pieces. So I don't know how many grams of fat. So I told you guys a good rule of thumb, right? When you're when you're when you're when you're choosing keto, that's a keto snack right there. Yeah. Yeah. Oh, yeah. Because it's more higher fat. I don't think there's any carbs, right? No, none to speak of. Yeah, that's a keto snack. I think it's actually marketed as a keto snack. Is it? Yeah. I think they do market it like a keto snack. But remember, I told you guys a good rule of thumb when you're looking at something for the audience, like when you're a percentage of protein. Yeah, the percentage of that's more of a fat snack. Yeah, it is. So that's why I brought the almonds. It's like eating. You got to be careful. It's like, you know, you justify Oh, that's a good snack away from you. Low carb, no sugar when I was younger with nuts. So yeah, that's what he says. When I was younger, I because I was like, if anything had protein in it, then that that was good. And I remember first off. Oh, peanut butter's got protein, right? But I disregarded the fact that it's got a good gene or whatever. So I would try to eat 30 grams of protein and peanut butter. No, I'm just fucking peanut butter. Yeah. And then I remember reading that like a pound of pasta. I think had like 35 grams of protein. No, dude, you know what? I used to eat those giant cans of raviolis. Oh, the the the chef. Last one. Yes, dude. Look at a large family size one. That hurts my Italian heart. And it hits and it gets like, I don't know if I remember right. How did you feel afterwards? Dude, I was 20. So I felt like a champ. Yeah, or you just weren't aware of how shitty you feel. Just thirsty. Yeah. You ever do that? So many preservatives. Yeah, you ever do that? You eat something like garbagey and just like, why are we so thirsty? We're cotton now. So you eat a whole can of that because it has 50 grams of protein. Yes. Yeah. That was exactly what and it was so good. It was easy. That was back in my, you know, bachelor living in my living at home like that. Put it in a pot and warm it up. I told you that and hamburger helper with ground turkey, like just I would get a pound of ground turkey. OK, so I got the beef ravioli chef for our D that's not a real chef, by the way, family size. So I don't have that. I do have it by the cup, though. So one cup has 220 calories, has seven grams of protein. Yeah, that's nothing. That's the family. He was like four or five cups. Yes. Yeah, yeah, yeah. It was like five times. So Doug, can you see first? Because this feels very racist. Can you see if Chef Boyardy was real or if Americans came up with a name to sound at a tie in? You know what I mean? I didn't even sound at a tie in a board. We needed a tie in a sounding name. Slow down, Aunt Jemima. Bullshit. Here we go, dude. And Jemima was real. I think she was. I don't think she was. And you don't like she was. So he is fictional. So I knew it. Along with Betty Crocker, of course, Aunt Jemima who's been canceled or removed. Don't get, don't get canceled now, guy. Come on. That's racist. Yeah. You know why at times when canceled? Chef Boyardy, do you know why? We don't give a shit. We're not freaking sensitive. Relax, everybody. Yeah, well. Cheers. I don't, I don't think it was even a black person that got pissed off about Aunt Jemima. It was fucking some Karen that got pissed off about it. Let's be honest, dude. Come on. I got to deal with lucky charms. Well, unlike the front. Oh, OK. Wait. He is real. It says it's real. I found something that he is real. Oh, he's real. OK. Now, hold on a second. Here's the company with his brothers in 1928. All right. Here's the racist part. Why? Here's the racist part. His last. Now that's what makes sense. Look how his name is supposed to be spelled B O I A R D I B R D. How is it? How is it? They spell it B O Y R D. Boyardy Boyardy Boyardy. That's like somebody says Coastal Dilla. Some southern guy. Oh, that's a boyardy. These are never going to be all say this, right? Let's spell it out like this. Did you know that that was a common thing? So OK, so you guys know how my last name, right? My last name is DiStefano. Yeah, it's D I space. Capital S T E F A. I know, right? That's how you're supposed to spell my name. Yeah. When I was a kid, my mom made me spell it with no space and no capital S. Now, this is because back in the day in the 70s, when because my mom came here when she was four, when you fill your name out, especially on legal forms, you couldn't put a space in your last name because they didn't recognize that in America. So back in the day, a lot of Italian, there's a lot of names, DeSantis together, DeSantis or DeStefano or whatever names like that, that the Angelo. Yes. Where they actually, they smashed it together and took the capital down and they changed the I to E. So like DeSantis, like DeAngelo. Oftentimes you'll see DeSantis with an E. The real spelling was D I space. So there's a lot. Interesting. Or an Italian would come aboard, come ashore. This was way back. You're looking at the like turn of the century, right? Or late 1800s or 1900s. They would say their name. Then the person would write out how it sounded. Yeah. So that's like Boyardee. Makes sense. Yeah, yeah. No more yardee. B-O-Y. Boyardee. Yeah. Interesting. Close enough. I know. Interesting. Hey, you guys want to hear something? I just learned that's crazy. I can't believe this is true. It is true. Maybe Doug can fact check me because I looked this up. This is the wildest thing I've ever read. Not not crazy, but it's pretty close. During the 90s. Okay. North Korea leader Kim Jong-il and his son Kim Jong-un used fake passports and they went to Disneyland. What? They went to Disneyland. When was this what? In the 90s. 90s? The passports issued by the Brazilian embassy. So they got them by a Brazilian embassy in Prague in 1986. And they're showing pictures of it. It featured a young Kim Jong-un as Joseph Ploig and his father Kim Jong-il as Yee-jung Choi. And Japanese media claimed that they used this to go to Disneyland. Disneyland, yeah. Dude, is that funny? I thought you were going to bring up Tokyo Disneyland. Tokyo Disneyland. Okay, okay. That makes more sense. Still Disneyland. But yeah, that's funny. I thought you were going to bring up the myth around him like shooting so many hole in ones in a golf. Yeah. Did you hear about that? Yeah. Yeah, there was this like the stories that they tell and people floating around that he just was like... Is that real or is that just bullshit that we make up because we think it's funny? No. The whole thing that he doesn't shit to, right, or something like that? He does it. He works so hard that he absorbs all of his food. He doesn't poop. This is the kind of propaganda like that they're putting out there. But the golf one was funny because they were trying to push that outward like in the press and say like he's just a natural. Yeah. The first time he played golf, he got that extra amount of holes in one. Speaking of golf, did you see what happened in the golf world with the LIV? Yes. What's new with that? Bro, the LIV and PGA merged. Oh, what? They won. Look, look it up. They won. Yes, dude. What? Wait, wait. So did LIV take them over or the opposite? So I don't know if it's a takeover or if it's just a pure merger or just some sort of a partnership that they're doing right now. But I mean, at the beginning, kind of never PGA was flexing hard. Like if you go over there, you can never come back to PGA. LIV was offering crazy money. Yes. Like half a million. And it was starting to really get some traction and I think they saw the potential market share they're going to lose. It was like better to join them or better to join them than to try and beat them, right? Boy, talk about a strategy if you're a really wealthy group of people to make a lot of money is to threaten a large organization with the intent of them trying to merge with you. You know what I'm saying? That's kind of an interesting strategy. I mean, isn't that what they're kind of doing right now? Because they've done it with multiple spores. They're doing a bodybuilding or doing all kinds of things like that. So I wouldn't be surprised if that's kind of the strategy. You pulled it up for me, Doug? Yeah. Which you got. I can give you the overview as they're merging. The PGA is going to remain kind of separate in that they're a nonprofit, apparently, and they're going to control their own assets, but they are... PGA is a nonprofit? So they say... Why are we not a nonprofit? Not profit. We actually help people too. We like to profit. I know. I'm sure PGA likes profit too. They don't look like they're struggling to pay the bills. What is the qualifications? Do you have to like limit your profits? You guys know that Rolex is a nonprofit also. Shut your face. I swear to God. Look, Google it. Rolex is a nonprofit keepers of the time. Another interesting fact about Rolex, where do you think that they were founded? Switzerland? Don't tell me it was Hitler again. No, UK. Really? I didn't know that. Why is that weird? Because it's supposed to be a Swiss watch. Oh, it is. Is it Breitling, British? I don't know. Yeah, it's a good guess. I don't know. So Rolex is technically a nonprofit company. See? Is that wild? So what are they? OK, we've got a few. But they're extremely profitable, make billions of dollars a year. Yes. So does that mean they pay less taxes? Yeah. How does that work? How do you pay executives and all that? Like, how does that all structure work? Like, what is that? Seems like a pretty cool loophole here. I read up on it a long time ago, and I don't remember. I wish I had to. We should be a nonprofit. We are helping people. That's what I'm saying. Like, we do a lot more good than Rolex and PG&A does. So I feel like we could get away with that better. Yeah, dude. What's Rolex? Interesting. They're helping people get healthy. Stupid. In that while, though, I remember reading that. I thought, this is crazy. It cannot be possible. Talking about if you can't beat them, join them. We just incorporated AI in a way to help our customers and our listeners, too, where you can. So here's the deal. AI is becoming, it's here. But our podcast is still human-made. No, no, no. We're not going to ever be replaced on purpose. Never say never. Right now. It's human-made. It's authentic. Who knows, right? But we'll never choose to do that. But what we did. How embarrassing is it when we get replaced by AI and it's better? Way better. And we know it. We listen to it. Sal Smarter, Justin Schiff. Funny you're an old boy, you know what I'm saying? My business act goes up by 10. Your stories just get way better. AI, Adam's hella cool. Wow, this guy's way cooler. So here's what we did. We actually worked with a company. We created something called AskMindPump.com. You can go there. Now here's why this is cool. First off, this is how it works. You go there and you ask it a question. Fitness, health-related, whatever. And it goes through all of our episodes and it gives you the answer based off of what we would say. What we've recorded already. Luckily, we have over how many episodes now? What are we at? 2,500 or something like that? Yeah, they're not entirely, the whole catalog's not in there. I think there's like 1,600 or so episodes. So we're out of the recent stuff, right? Yeah, so... They started from now and went backwards. Yeah, so well over 1,000 episodes of our more recent stuff. So if you ask it, what's the best fat loss workout? Which program is best for me? Here's my core hormones, peptides, steroids, whatever. Supplements, you name it. If we've talked about it, it goes through all of those episodes and it answers it based off of what we would say. And it's, we've tested it. It's relatively, it's not perfect yet, but it's relatively... It's pretty close. It's like a Mind Pump 8-Ball, right? Do you know that, have you played with it enough to see that it talks in all of our voices differently? So if it's something that one of us said that's closest or more specific, it'll say Adam or Sal or Justin. Have you asked it, which is the most handsome host I've tried that yet? I did not. I've tried that. Of course that's something you would try. Give me conflicted information. Justin tried it. It gave you conflicted information? Or it said it's not programmed to do that? No, it didn't. This is not right. It didn't say that. No, it doesn't. No, I didn't do it. It says something, it's very political. It should say you, because we say you more on the show. No, it's something political. It says, oh, they joke and say the snap. Oh, it does? Yeah, it's very political. We should refer to Adam as the handsome face. Okay, it says, this is Sal speaking here. As the host of Mind Pump, I can't pick favorites among my co-hosts. Very political. We all bring something unique to the table, and we work together to provide our listeners with the best fitness and health information possible. However, Doug is the best looking. Shut up, Doug. You're a liar. I'm near it. You're a liar. That is the best. Hey, Doug, ask it who would win in a fight between all of us, because I want to see if it's accurate, because we all know that you're the most dangerous person. We should say that, too, though, because we've said that about Doug. Yeah, Doug will win because he carries a ship. That's what we've said that so many times. That'd be hilarious if you moved your ship up. But anyway, you go on. So here's what's cool about it, is that this is why we did this, okay? All joking aside, it's not because, you know, AIs, we think that it's going to replace us and we fear it. If it does, it does, whatever. It's because the fitness space is so full of total crap that we wanted a place to where if you have a question on fitness or nutrition or exercise, you can now filter it through us. Yeah. Well, and our bandwidth is only so far, right? Right. If you're going to message us individually, this is just a quicker way to get a response. Yeah. So instead of using Google and getting 99% of crap, trying to sell you stuff, terrible information, going to hurt yourself, whatever, you can filter it through us. What's it say, Doug? Again, very politically correct. We don't condone violence, but we do have a lot of fun on the show. And there's a lot more to that. That's a good, good, that's a good thing. This is very politically correct. I know I've been using it a lot. And to what Justin was saying, I think that's the most useful tool. I mean, we were really good when the business was first starting. I mean, we took a lot of pride in answering everybody. There was a time when we actually had the ability to. Yeah, when we had the ability to do it. Obviously got to a place, which was inevitable, that we get to a place where it's absolutely impossible to reply to every DM and answer every, every sort, right? So, I mean, and this is, and the stuff that we would spend, probably a good majority of our time answering is stuff that we've already said or talked about. And what's even better with this than it was in the past, like, because you could just, you know, six months ago, you could go to YouTube or go to Google and put, you know, what does mine pump say about whatever? And you would get like a whole episode. That's right. Where this now not only answers you as if it's one of us speaking to you and it literally uses our, like the way we would communicate that information. So you get the AI answer. And then in addition to that, you get all the specific clips of when we talk about it. So you listen to the whole thing. Right to where it's at. So you don't have to listen to an hour and a half episode to get the short, quick answer that you asked. That's where it's gonna be. I just typed in does Doug carry a shiv. Yeah. And Adam says, I haven't discussed whether Doug carries a shiv on the show, which is not entirely true. However, in episode 2078, Doug mentioned that he was interested in purchasing a samurai sword during his trip to Japan. Which is true. See, we did the ship thing. I've actually never seen the ship thing. That's always him. Well, and too, those were old episodes. They are. So they might not have catalogued them. Well, now it's catalogued on this episode. Yeah, it is. Now ask minepump will know that Doug carries a shiv. They're always too evolving it, right? Yes, they're going to be constantly updating it with new controls for now. He's been out of toothbrush and soap. And for the record, I don't actually carry a shiv. Yeah, you do. Sure, you don't. Sure, you don't. Watch your neck. He's sneaky. Hey, did you guys see? He wears magazines for like body armor and everything. Did you guys see all the UFO news? I was surprised. I didn't get, I sent it to you guys. I was like a little disappointed that I didn't get a shiv. Yeah, so what's the deal? I mean, so it was a whistleblower. Oh, he said that we, that government actually has gone out and retrieved beings and... He said a lot of shit, but then like literally... He was trying to confirm it all. ...hours later, like they had to come back and recant a lot of stuff. Here's the deal. If it was that big of a secret... Like the slime is like whatever. If it was that big of a secret, he'd be dead. So this makes me, you know what the CIA and all these agencies do? It's all misinformation. They do what's called counter disinformation. They do disinformation. So it's been confirmed that Roswell, Area 51, that that's where they were developing the Blackbird spy plane. This is during the Cold War. It's the fastest plane ever made to spy on the Soviet Union. And in order to throw people off, because they'd be seeing shit, obviously they're flying this plane, they came up with this fake story that planted in the newspapers that there was an alien craft. And it was literally disinformation. So this feels something like that. Well, this always comes up when there's some major court hearing or something for powerful people. It's like, oh, hey, look at, we got alien stuff over here. That's true. Does that happen all the time? I guarantee there's something happening with a court case somewhere. Somebody important. Interesting. What did you think of the... I also sent over to you. You said you had already seen it and looked at it. Was the study that Lane's buddy did on the failure training? Yeah, it's really not. So here's the thing. This is why we all talk about this, why we don't like these studies on muscle building. The study concluded that the closer you're trained to failure, the higher intensity, the more muscle you would build. But there's lots of other studies that show that that builds too much fatigue and actually is not as effective. And anybody who's been training for a long time will tell you that training to failure all the time is a very... You'll get results quickly and then very quickly you'll stop getting results. Yep. So it's like one of those studies. It's like the studies that show eight to 12 reps builds the most muscle type of deal. Because what do they do? 16 weeks? You know, 16-week study? Yeah. You know, people are not just working out for 16 weeks. I was going to ask you, and I didn't get a chance to read this study yet, but it was something about sucralose that just came out about it. Yeah. Messing with your DNA. No, it was an in vitro study that showed that a chemical byproduct was present in a single serving of sucralose, so what you would normally get like a diet soda, that exceeded what the EU considered to be safe. But it was in vitro. And again, there's other studies. So it's kind of like, you know, is it really? So who knows? But that study showed, oh, look, this chemical is present in higher amounts than the EU says. Okay, yeah, I just saw it floating around quite a bit. Yeah. By the way, you know what's interesting is, so studies are done in two main ways. There's in vitro, that's in a Petri dish in a lab, in vivo, which is in animals or humans. And then there's something called in silica, which is with AI or computer learning. Predictive or like these run like. So you'll put your watch, remember when Iron Man in the Marvel movies, he would like, he'd like run experiments with the digital simulation or something. Yes. Okay. So they just they just discovered an antibiotic that would treat these drug resistant antibiotics that are scaring everybody and they did it in silica. They actually, they have an algorithm in the AI, then the AI knows the bacteria and then they gave it 7,000 possible chemicals and the computer picked the one that is most likely to prevent replication and boom. And it's like cheap, right? You don't have to test a bunch of different things. It can run the simulation and they could figure it out. And they had success, didn't it work? Yeah. They, they, they, they're pretty sure this is going to work. So next, that next step will be, you know, in vitro and then in vivo. That'll be crazy. Yeah. If they start figuring that out with the rank simulations on all the drugs. Oh, pharma industry is going to explode with it. It's going to explode because they're going to be able to run every test in silica. They'll be able to present a disease, a disease model. And then the computer will be able to. I'm so curious to how I was on a text drive my two best friends. And we were, we were talking, it's funny because we've been talking about this for, you know, quite some time now. And it's now starting. He was actually the one who shared me that episode that I share with you, the, the Google executive and stuff like that talking about. By the way, that was a terrifying interview. Well, but my point is. Super dooming. That we've been like talking about this a lot for like the last six plus months, right. And it's starting to make its way now to like my friends who don't pay attention to a lot of the stuff like that. And they're like tripping on like, bro, I've been telling you guys this for a while now to like, it's going out in the alarm for a while. And so now to see like people like that that don't really care or pay attention to much that we're starting to even realize like, this is going to like change my profession. I can see it. Like, and it's going to happen. So if he like, you know, compared it to like the industrial revolution, I was so slow. I was, I said, I said, yeah, now times 10 and a hundred times faster. So think of like what that did do and how it changed the way every, we did work going forward. But that took over decades for it to evolve and really unfold where this is going to feel like an overnight situation. Like it's got to be knocking at our door right now where we're going to see within this year. If you were, if you were a wagon, if you were a wagon wheel maker at the beginning of the industrial revolution, you had your job till you died, it wasn't, it was your kids or their kids were like, we're out of business. Like we got to make tires. This revolution is like you're doing a job or you're going to school for a job by the time you graduate, that job no longer exists. That's how fast this is happening. How crazy is that, right? Thinking that your kids going to college right now. You want to know what's funny? So we have this electrician that comes, super cool guy, really cool guy, and he comes and works on the house sometimes. Anyway, I saw him the other day, he comes over and I see him and I just start cracking up and he's like, what's up man? I'm like, you know what's funny bro? I said, do you realize that your job, you're probably going to be the one of the last employed people because he's an electrician. And he goes, yeah dude, he goes, I know, that's pretty funny. He goes, the demand for my job is like people are trying to come in now. Astronomical, like getting handymans right now is like a real struggle. They're like on high demand. Yeah, and then you know it's funny. And then he goes, you know, I've been hearing about this. I said, oh yeah, really? And he goes, I don't want to let you know, but I listened to your show. I'm like, fuck off. He's like, yeah, I've seen my house like six times. Oh, no way. Yeah, he listens to my show. Oh, that's funny. Yeah. Oh, that's so great. But yeah, I was just telling him like, isn't that weird bro that you're probably going to be one of the last employed? To me, it's just full circle, you know? It's we, knowledge was the quest forever. And now we've built something that's going to be better at us with knowledge. It's crazy that a lot of people don't see, like they think, like even like my buddy's wife and him, they were actually getting in an argument about it because he's like trying, and she's a respiratory therapist. And she's like, everybody automatically defaults to like terminator AI robots walking around and going like, that's not going to have some AI robot replace me doing that. It's like, no, you got it. You're not thinking clearly, like all the steps. Systems. Yeah, exactly. All the steps and systems and application to medicine and stuff like that to give to people like that. There's still going to be a human component to almost every profession, but it will only take one human to operate all these AI, these AI tools. And so it's going to make jobs that, you know, that humans were doing that took them, say a couple hours to produce the result for whatever. And AI is going to be able to speed that up exponentially. And now one person can run, you know, eight to 10 to 20, however many AI tools. And so, oh, it's absolutely going to disrupt that. You know, it's already getting massively disrupted already right now, copywriters already. There's companies right now. Copywriters and engineers, they're laying engineers off by the dozens because one engineer now can prompt, you know, X amount of AI tools to write code that it would take X amount of engineers to do. So, yeah, some of these big massive, I mean, what I'm curious about is, we obviously know like the, all the, we've been talking about layoffs for the last year or so is I wonder how many of these, you know, you know, Facebook and Google and all these execs saw the right, I mean, obviously they were doing it because of the recession and the direction we're going, that you got to lay off and be your, you know, smart companies that are massive ships. They have to start that ahead of time before they really hurt the environment. But I wonder too, if part of it was recognizing too, like, oh, we're not going to need these professions anyways in the next year or two. Imagine you're the guy working on it. You're like, Bill, you're like, oh, I'm creating the thing that's going to make my job disappear. Yeah. Yeah. Well, wasn't he in that video? Well, that interview was crazy. That was at X Google exact. He was, he was a CEO, I think it was. And he said, quote, this is the most dangerous thing we've ever done. And then he said, literally, quote, we fucked up. Yeah. Like we're already late. And he said within months. This could happen within months. Yeah. He's like, we all agreed when we started this, do not put this on the open internet. And that's what they just did. They just did. Yeah. So yeah, that's good. Adopt or die type of situation. All right. That's kind of where we're at. That's a good time. I'm going to find the optimism. Yeah. All right. I'm going to tell you a funny story just to change the mood. You want to hear about this guy who, what he did to get back at his ex-girlfriend? It's kind of a genius, genius move. So in 2012, I read this this morning I was dying, a Chicago man bought a car for $600 and he registered it in his ex-girlfriend's name. Okay. Then he parked it at O'Hare Airport and racked up 678 parking tickets, totaling $105,000. Oh my God. I guess that would work. It's dirty. He was buying a car and someone said- You know, the worst part about that's so actually brilliant because- Talk about a prank. Because even when she does get away with not having to pay with the, what she's going to have to go through- That's it. Yeah. To not- The bureaucracy is she's got to get through to even like prove it's not her. What a gank. What a gankster move. Super gangster. That is a gangster move right there because that is. Like there's no way around her that not becoming a massive headache for her. Yeah. She's not going to pay $107,000. No. She's going to prove that he did this and whatever but what a pain in the ass. And to back all that out on things like with it, like tickets and stuff like that. And it's on your record until you fix it? I mean, look what happened to Doug and I. With Doug and I, we still have yet to get- We're now nine months into trying to repair our credit over a mishap on the banks messing up on the autopay. Still? Yes. My credit still is not fully repaired from that. Just that one little blip. That one, and it wasn't our fault. It was on the bank, on the systems fault. And they've acknowledged it but still takes forever. Oh yeah. Oh yeah. Yeah. They've totally acknowledged it but it's the amount, it's because there's so many moving pieces in there. It's just like, yeah. Crazy. Wow, that's annoying. So that's what she'll deal with something that times 10. Wow. Wow. You know, one time I got one time. So when I used to own my studio, I used to have to pay this tax where I remember what the name of the tax was, but you have to pay a tax on the value of the equipment in your facility. I can't remember what it was. I didn't know that. Yeah. So I know, there's a tax for everything. So not only do I pay taxes on my income, not only I pay taxes on that and the other, but also the value of the equipment every year, there was a tax that I would pay. Now the total value of the equipment in my gym, because it was a small studio. So what did I have? Dumbbells. I had a rack. I had this big cable machine called the Da Vinci, which was somewhat expensive or whatever. And the total value and some cardio machines. I had like four cardio machines. The total value, I think was like $40,000 or something like that for all that stuff. Well, I got a bill one year and whoever the estimator was, whoever worked for the city of Los Gatos, whoever worked for the city of Los Gatos, put the decimal point in the wrong place. So I got a bill. Pull the dozen. For $450,000. That's a fraud. Yeah. I'll kill myself. I've never lived that one down. This is never going to be easy. Every time I get a chance of it. Yeah, yeah, yeah. It's like salt. Isn't that what happened, office space, where he tried to do that, that he tried to get like a fraction of a penny? Yeah, yeah, yeah, yeah. Yeah, yeah, yeah, yeah. Oh, shit. I think it's called business personal property. Something like that. Something to that. Or like unattached property. Do we get nailed for that for all this? I don't think so. I don't know. They don't know. Now would they know. Okay, they know now. Thanks, Adam. Highlighting that. Hey, they put this fucker, whoever it was, put a decimal point in the wrong place. All of a sudden, I was paying taxes on $450,000 worth of equipment. Do you know what a pain in the ass it was? Just to get it fixed. Do you have any idea? Like I spent more money on trying to get it fixed than the tax. That's why that's such a brilliant like FU is that, you know, even though she will not have to get it paid, it's not in like whatever the loopholes and the headaches and anger. Oh, that she's going to have to go through just to get it all fixed. I mean, that's like, I'm going to have to remember that. It's like an ultimate like. It's brutal, dude. All right. I got a supplement study that's kind of cool. They did a multivitamin study on older people. Actually, it's a pretty good study. This was a science daily, May 24, 2023. So it's a newer one. Columbia University Irvine Medical Center did this. So what they did is they took 3,500 adults over 60. And there were people in there that were randomly assigned to take a multivitamin or a placebo for three years. That's it. So they said, take this every day and you're part of the study. Well, some people had a multivitamin. And they didn't know or placebo. Nobody knows. Yeah. Multivitamin or placebo. That's all it was, right? At the end of each year, so this was done for three years. At the end of each year, participants performed a series of online cognitive assessments at home designed to test memory function of the hippocampus, an area of the brain that is affected by normal aging. So this study showed that at the end of the first year, memory improved for people taking a daily multivitamin. People with a placebo did not. They estimated that the improvement which was sustained over the three-year period was equivalent to about three years of age-related memory decline. The effect was even more pronounced than people with underlying cardiovascular disease. So multivitamins, they actually have some value, especially with older people. Now, people might think, is it making them smarter? No. What's happening is the people taking the placebo probably have some nutrient deficiencies, which is causing the cognitive decline. So the people with a multivitamin were just filling those deficiencies. It's probably a good idea to take a multivitamin every single day. Yeah, I would think. What are you looking at me for? That seems like such a terrible study to me. Why? Well, first of all, the adherence. You're the only person I've ever met in my life that can consistently take a supplement and a pill every single day. So there's one. Sure. Okay. All the other facets of drinking alcohol, smoking cigarettes, exercising, not exercising. We know the benefits of the things that are pro-health. We know the detriments of the things that are anti- health, what they could do to you. And so you've got a three-year window of this group of people like that, that have all these other variables that could affect the outcome of that. And the one thing that is supposedly really controlled is this vitamin they're taking every single day, which would be, and they're taking like a cognitive test where they're surveying, right? Where they're basically saying like, oh, yeah, I recall this or oh, yeah, like. No, the test itself, test memory. But okay, so this is why I like this study and why I brought it up. No study's perfect, but I like this one versus other studies. Other studies on multivitamins were people coming in and self-reporting. You know, they would do tests. Isn't this self-reporting too? No, different, different. So I'll explain. So they'll have like 5,000 people show up. They'll have them fill out questionnaires. Then they'll say, oh, the people that took vitamins did better and the people that didn't take vitamins did worse. The problem with that is there's something called a healthy user bias. People who voluntarily tend to take a vitamin also probably live healthier lives, right? They probably care about their health. This is different because they took 3,500 people, none of which who took a vitamin. Oh, with the same agenda, right? They gave all of them a pill, some placebo, some supplement. And because it's a large group, 3,500, then you're gonna, there's the variances that you'll see in the half that took the vitamins in terms of who exercises and who doesn't. And it was consistent between people with a placebo versus not. It's safe to assume that because it's a general sample that's similar, that however, whatever percentage of people exercise here, it's probably pretty similar to the amount of people that exercise here. So these weren't people that reported and came in and said, I take a vitamin. These were 3,500 people who didn't take a vitamin. And then they said, here's your pills, take them. But yeah, I mean, it has to point to the diet being deficient in certain minerals and nutrients. Yes. So this one's much better than others. Whereas again, you have that what's called healthy user bias where people who report taking supplements also bench press more. They also probably lift weights because that's why they take supplements. Type of deal. So anyway, there you go. Cool. So dinosaurs are real, Adam. Shout out, shout out our buddy that I'm surprised we've actually made it this far. And I can't remember what I was. He's always got great reels, great content on Instagram. He just had a kid not too long ago. So Jordan Syat. Oh, I love him. And I'm sure if you've been listening long enough, you've probably either won, heard the episode we've done with him or heard us talk about him. But good friend of ours, great dude. One of the best trainers. Awesome content. Yes, phenomenal. Yeah, his content is really, really good. And he talks about a lot of complex things in a very simple way for the average person. And so which is hence why I think his page has almost got a million followers now. So check him out. Hey look, Haya Health Vitamins are vitamins for children that are not made with a bunch of sugar, gummy junk. It's not glorified gummy bears or gummy worms. It's a real multi vitamin. It tastes good, no artificial sweeteners. And it's got nutrients that children need. It also has efficacious doses. It's healthy. Go get some if you have kids and you care about their health. Go to HayaHealth.com. That's H-I-Y-A-Health.com forward slash mind pump and get 50% off your order with that link. All right, back to the show. Our first caller is Jenna from Washington. Hi Jenna, how can we help you? Hi, how are you guys doing? Very good, thank you. All right. Good. I just want to say thanks to Justin for all the conspiracy theories. It's so great. It's been some interesting conversation in our household. And now I'm officially obsessed with Nike. So thank you for that. I'm currently probably in debt. And Sal, I am now a science daily obsessed in psychology today. I think it is. Yeah, cool. Yes, thanks for bringing that to the table. Okay, I have a couple of questions. The first one is about anabolic. I used to work out all the time at a gym. And I did hit training, lots of cardio running machines and I had trainers but it was basically with hit and thrown in a little bit of weight. And then I stopped because it just got too expensive. So I started working out at home and within my hit I would throw in the weights but it would be super low weight high reps. And now I ran out anabolic but I modified everything. Meaning I used a dumbbells for everything. I do belong to Planet Fitness. I know. And I am hesitant to get a trainer there. Just again, the expense. And if I'm being completely honest, I am terrified of squat racks. I'm just afraid of injuring myself. So I don't want to grab somebody random and just say, hey, show me how to do this. But I do want to run it again. I like the structure of it. So I'm just kind of wondering what your thoughts are on going forward. Okay, does Planet Fitness have squat racks or is it a Smith machine or are you talking about at home? I don't have any equipment at home. So I am talking about Planet Fitness. They have a very small area for free weights and most of it is machines. The squat rack, I don't really know what you call it but it glides up and down. Okay, that's a Smith machine. So that's very different from a squat rack. A squat rack is where you would rack a barbell and then you can unwrap the barbell and it's free. And the free weight barbell exercises that we recommend like a barbell squat or an overhead press, for example, you can't really do those on a Smith machine. It's actually a different exercise. So I would stick to split stance exercises like Bulgarian split stance squats or lunges in replace of barbell squats because you don't have access to something to allow you to do a barbell squat. Now, if you want to learn how to use a Smith machine because there are other exercises you can use it for, I don't think it's super valuable but you can definitely find value with it. With any piece of equipment, if it's something you're uncomfortable with, go way lighter than you can handle and just practice the movement until you get comfortable using it. Remember, strength training is a skill. All the exercises are skills and so like learning any skill, you would not go hard if you didn't know the skill or weren't comfortable with it. So just go real easy, practice the movements, practice the machine or whatever you're trying to learn and then that's how you're going to build confidence. But as far as the barbell exercises are concerned, I'm pretty sure you can do all the upper body barbell exercises. You know, Planet Fitness probably has a bench press and you can do barbell rows and I don't know if they'll allow you to do deadlifts at Planet Fitness. I've heard that they don't allow them or some places do, so I'm not quite sure. But like a barbell squat, you're not going to be able to do that there. So in that case, I would go like walking lunges or Bulgarian split stance squats. I mean, I have some suggestions. Okay. Suggestion one is we can send you over map symmetry, which is our unilateral program. So everything is what Sal is saying, split stance, one arm, one leg. So that's all dumbbell work, right? And just skip out on the barbell side and just run the unilateral piece. So that's option one. If we're going to stay at Planet Fitness and we're going to avoid the barbell work. Now personally, if you were my client, I would love to get you into the barbell stuff. And what I could do is say, hey, save the money on the personal trainer. Go get yourself a barbell and about a hundred pounds worth of weights, meaning rubber plates and video yourself. I'll put you in the forum for free and take videos of yourself using very lightweight, doing squats and deadlifts in your garage where you're not by anybody else since you're not worried about being embarrassed about your form and technique. Let us watch you and give you help and cue you and teach you virtually how to do a squat and a deadlift better. That one would save the money too, save any sort of embarrassment or risk or what you might have to do by asking Planet Fitness people if you can or cannot do something and allow it. Just because there's so much value in learning how to barbell, deadlift, squat, and overhead press, I would encourage you to do that and let me try and help you as best I can virtually. So that's what I would like to do. But either one of those are okay options if you don't want to do the barbell at home and have us virtually help you, then we could send you over a map symmetry and you could follow that. Jenna, is there a gym that you have as an alternative that would have the actual rack that you could use and do free weight barbell exercises? And if so, what's the cost difference? There is. It's a little bit farther and it's great. It's huge. They have an Olympic room. It's just ginormous. It's like $10 a month at Planet Fitness and the other place is probably around $40 a month. I would definitely be willing to put in the money and the effort for these particular programs. So it's something to think about, but I do have symmetry. I should tell you. I'm sorry, I should have told you that. When I modified and I just did dumbbells, I noticed how off everything was. And so I did symmetry and it just makes sense for me to do the barbells and I could be wrong. I just feel like there might be more stability with that. Am I wrong there? Yeah, you are. No, you're not wrong. With barbells, because it's bilateral, you can lift more weight. There's value in both. So one isn't better than the other. They're just sometimes one's more appropriate than the other. And if you're always doing one and switching to the other one, we'll start to give you some great results. It's definitely beneficial if you learn the skill of barbell lifting. And so I know it's a bit more of a financial commitment to look at that option down the street. If there's a valid trainer, if you do your research and there's somebody there that's like, you feel get a good feeling from or at least shop it for a while, I would just focus on that. Our bench, squat, deadlift, have somebody really break down the mechanics of that with you and just teach it to you for a month and commit to that. Learn it so then you can apply it on your own. Again, the conundrum is that Planet Fitness doesn't really have the setup for you as easily that way. So I don't know how that's going to work in terms of you doing that at home with barbell or you doing it over like a modified version over at Planet Fitness. But either way, I think that the skill of it itself, maybe there's another option for you down the road, a different gym that you can find. But I think the barbell skill itself is very beneficial. The reason why I was so adamant about going that direction is because of what you said when we started this conversation. Because you've got a lot of experience already doing the dumbbell circuit training type of work, I know how beneficial the barbell work is going to be for you. If you were coming in completely green and you've never lifted weights whatsoever, we could put you on like a map starter or a real basic program like that and you're going to see great change in results. But if you're trying to break through a plateau or you're looking to accelerate your results. Get new stimulus. Yes. And you've never done barbell lifting consistently. There's going to be huge value and upside to what it's going to do as far as changing and shaping and sculpting your body. And so I would really be urging you to do it. It doesn't mean I can't put together a good routine that is just dumbbell work or unilateral work and it doesn't mean we can't get in good shape doing that. It's just that because that's not something you do, it's going to be so novel to the body you're going to be able to load the bar down the road way more than you've ever done before. And that's going to create way more opportunity for change. Yeah. Look, if you go to that other gym, you're going to have access to exercises that are just so valuable. They're just so effective. They're incredibly effective. They're the most effective strength training exercises you could possibly do. And it's another 30 bucks a month. You said it's 40 bucks. You're paying 10 now. So you're paying another 30. Here's what I would do if you were my friend. I'd say do both. Okay. So now you're paying $40 more a month. It's only 10 bucks a month at Planet Fitness. And it's not that big of a, I mean it's not a huge difference. I don't know your financial situation. So maybe I'm speaking at a turn here, but you know, okay, 40 bucks a month. So that's 10 bucks a week. You have access now to both gyms. So you have the really convenient one that's closer. So when you're not doing the barbell work, you could skip over there. And then, hey, I'm going to go today. I'm doing the barbell work. I'll go to the gym that allows the free weight stuff. But it's just so valuable that especially, you know, just from hearing you talk, like if you practice those exercises, do them right, slowly get good at them. You're going to see profound differences in your body, profound. Justin also suggested something that I want to circle back to that, like a lot of clients don't know they can do this. Like when you're, when you're buying or paying for a trainer, if you just go in and say, train me, they're going to put together whatever they think is best for you. But you could go down to that gym and do what he said, which is, hey, could I hire somebody? They'll probably have like packages of training, five sessions, 10 sessions, 15 sessions. That's normally how they sell them. Find one that you feel is in your budget that you're like, okay, I feel like I'm willing to invest this much on that. And say, hey, could I get five sessions with this trainer? And all I want them to do is to teach me how to squat, deadlift and over. I just want to practice those three movements with them. I want somebody who knows what they're doing, and that's all I want to do with them. And they just literally, they spend the entire hour with you teaching you how to do those movements for those five hours, those five sessions, you're going to get tremendous benefit from that, tremendous benefit. So you can do that. So, you know, and just until you find someone, and I tell you what, if there's a gym that has Olympic setup, there's probably some good coaches. There's probably some great trainers. Yeah, that can teach Olympic type movement. If you can teach Olympic movements, you can teach a barbell squat. Their manager will probably point you in a good direction at that point. That's a good point. Go straight to that. And when you get into that gym, say, can I speak to the manager and then tell them specifically what you're looking for? And then they will put you with the right coach and trainer. Yeah. Okay. Okay. Great. So my second question, maybe it's just a concern, is about Fitbits. So I'm currently wearing a CGM and so I have it on for about three months. And so I wear my Fitbit for the three months. Well, if I'm working out at the gym, or at home, or whatever, but I don't get those 10,000 steps, 12,000 steps. I mean, is it really that big of a deal? I mean, I'm a mom of three. I'm kind of running around a lot, but those steps don't add up. And I remember you guys on an episode talked about if you are a type of person who gets a little bit caught up in getting those steps in, it's not, maybe it's not the best idea, but I feel like it's almost a half to with the CGMs just so I can be very precise. So is it just like a thing to get those 10,000 steps in, or does it just not really matter, especially if you're getting exercise in other places? Yeah, no, there's nothing magical about 10,000 steps. It's kind of a general rule that people give or that we'll talk about. And just because most people are pretty sedentary or we don't get up and move a lot, and it's an easier way actually to coach somebody to move more instead of me saying, hey, go get on the treadmill for 30 minutes and run or do that. It's like, I could just tell clients, hey, shoot for 8,000 steps a day. It's an easy target, but you just got to keep in mind that there is a big difference between a day and let's forget if you worked out or not, a day that you moved for 10 or 12,000 steps and a day that you moved for 3,000 steps, that will make a huge difference in the amount of calories that you probably should consume. The difference of 5,000 to 7,000 steps in a day is a pretty significant difference in calorie output and intake. Jenna, when you miss the steps, what number do you typically hit at? Sometimes... Better question than what's your lowest day and what's your highest day look like? Oh my gosh. Okay, we're going to be completely honest here. Yes, please, please. My lowest day is probably 3, and my highest day was 19, and that was within one week. Yeah, well, okay. So your average... Just average it out is what I would do. And also, when it comes to steps, people think this is silly, but the way that you hit those steps is what we used to call stupid advice back in the day, park down the street instead of next to the store, take the stairs instead of the elevator, stand up and do something instead of sitting down and doing something. Like those little things throughout the day add up to like 3,000 steps a day. But if you miss here and there, it's not that big of a deal. It really isn't. Like the strength training is more important. That lasts, that sticks around with you. And the steps, it doesn't make that huge of a difference if you miss now and again. It's just trying to prompt you to be more active for the most part. So just to be consistently active and moving around and just conscious of when you're sitting down, when you're relaxing, when you're kind of in those tendencies of like vegging out on TV or whatever to get up, move around and do that. To me, that's the most important thing is just the awareness around it, right? So over my career, what I've recognized with most of my clients that track their steps, and this is myself included, on the days that I move the least, I also tend to have the worst eating behaviors. Because I'm sedentary, I'm probably watching TV or I'm tired, I don't feel like moving around. I also tend to make bad food choices. The days that I'm active and I'm moving around, I'm so busy, I'm not making bad food choices plus I'm burning like crazy. So to me, that's the big takeaway here is like just be aware of that. Be aware of that. Hey, this is a day where I didn't really move much. Man, this is a day I probably need to be a little bit tighter on my choices and be really good about what I choose to eat on it. That's not the day I decide to add the extra, you know, the glass of wine or snack on the crackers a little bit here. Like those are the days I want to be really tight with my stuff. So that to me, that's the most important thing is when you have a discrepancy of you could have a day of 3,000 steps and you could have a day of 19,000 steps is also be aware of your eating patterns and behaviors on those days and learn to be mindful of that. Okay. Okay. Well, thanks you guys so much. I really appreciate it. You got it, Jen. I will put you in the forum too. So if you want to show us your form, we can help you out. Yes. Stay in touch. All right. Thank you. Hi, Joe. Thank you. You know, two things come to mind with this particular question. One is, I don't know if you guys have done this. I know you have for sure, Adam, where you track your steps and then you do the like, I'm going to park at the end of the parking lot. I'm going to walk to the far bathroom. I'm going to take the stairs. It's like 3,000 to 4,000 steps a day. Oh, yeah. It's crazy how much it adds up. It's all these little things add up, you know. And the second thing that really comes to mind is, and I really hate the gym industry for this and I was a part of this. I remember when this started happening, we have conditioned people to think that the value of a gym is so low that $10 a month or $20 a month difference is like, oh, that gym is so much more expensive. I guarantee you, like I don't know, Jenna, okay? But I bet you she spends more than that on coffee or random things. Everybody does. So, you know, look at a gym at 40 bucks a month. Wow, that's so expensive because we've conditioned ourselves to think $10 a month. Well, it's ridiculous. I think it's less about the dollar amount. We still just look at gyms as a luxury and not as like a necessity. We don't look at it like our PG&E bill. We don't look at it like our cell phone bill. We don't look at like our insurance to our car payment. We look at it as, oh, it's a nice to have. When in reality it should be, what I think all of us would love to see is that people conditioned themselves to look at their gym bill just like they do their PG&E, just like they do their insurance. It's like, this is something that is going to keep me a healthy fit, strong person for the rest of my life. It's no longer a luxury to have it. It's a must have. And then I think that changing that mindset. Yeah, it's not just about checking into the gym, right? Like that tends to be the thought process. It's like, I have a gym membership. I made it today to the gym. What are you doing in the gym? How effective is the gym? Like what, how's your setup? What's your programming look like? All that stuff. Like if you could apply that in a better place for just like $30 more, like it's a no brainer to where you're going to get like results. Like that's what I'm in there to do is to get results. Name one thing that you could spend $40 a month on. That's $10 a week. Name one thing you could spend that on that you use that will give you as much value for your entire life as a well used gym. Nothing. Along those lines too what Justin suggested is I don't think we say this enough on this podcast and probably because we didn't do it a lot. Like I wish, I wish, I never trained a client once in my life that came to me and asked for this. Although I would if they did, right? They're paying me so I would give them what they want when it comes to, if they said, listen, all I want you to do in these five sessions is teach me squat bench overhead press. That's all I want to practice. I want to be good at those movements. Can you do that in five hours? I mean, I would go, yeah, I could do that, but nobody ever asked that. And there's so much value in just doing that. Forget the whole, I want to lose 15 pounds or I want to get like just those movements are so valuable to learn how to do. And she's very normal. She is the normal. Like most people are very intimidated. Hey, I was intimidated as a trainer. The reason why I didn't deadlift for so many years is because even as a trainer, I was scared to do it wrong. Right. So I know if I feel that way as a fucking trainer, I read the books. My average person is, yeah. Your average person is the same way. So I get it. I totally get it. And you are actually normal to be intimidated to do a squat and deadlift, but don't let that stop you from learning. And one of the best things you can do is go, Hey, you know, every once in a while, I go get myself some jewelry or go to a concert and I spend 500 bucks. So if you go spend 500 bucks every once in a while on yourself and something, you know, I go spend that on investing and getting a coach and tell them, this is what you want from it. And I prompt that the return on that is going to be insane for the rest of your life. Our next caller is Olivia from Pennsylvania. Olivia, what's happening? How can we help you? I'm good. How are you guys? Good. Good. Good. I'm so excited. Oh my gosh. Okay. So my question, I'm just going to read it. I'm paying attention, but I ran RGB symmetry anabolic again, and then I'm in the middle of aesthetic again. And I track all my workouts and I've noticed that my squat, my deadlift, my rows, and my overhead press have all like gone up since the last time I ran aesthetic. But my bench, like my barbell bench has probably gotten worse. But after I ran symmetry, my dumbbell bench went up, but my barbell bench still kind of sucks. And so I was wondering if you guys could help me with that. And then additionally, I feel like all my newbie gains are like pretty maxed out. And I'm left with like, I have a pretty good upper body, but my lower body is like nothing special. So since I've like ran all your programs that I have, I'm like not really sure where to go from here. Okay. First off, how long you've been working out for now consistently? Um, I've been lifting for like two years. Okay. And you followed our programs. So and all those ones you listed would be like a nine months to a year. So for a decent chunk of that time you've been running ours. What are your, what are your big lifts at now? What is your squat, your deadlift, your overhead press, and your bench press? When I was in phase one of aesthetic recently, I was doing like, I deadlifted like 185. I squatted, I think 165 for like three reps each. And then, um, That's a good way. My overhead press, I'm doing like just the barbell really, cause that's hard. And then my rows are like, I think I was doing like 90. Okay. Those are all really good. Yeah. What's your body weight at? 20 years old. Yeah, you're tiny too. You're young. How, what's your body weight? Yeah, I'm like 130 pounds. Yeah, you're kicking ass. Yeah, you are. You're doing really, really good. Are you, are you like really leaned? Have you gone into a bulk? Have you tried like bumping your calories? Um, I mean, I've tried, but like I get scared and then I don't like fully commit to it. There's the problem. Yeah, there's our, there's our hiccup now. Very common. You've got all your newbie gains from kind of keeping your calories at maintenance or even maybe a deficit sometimes. And now you're maxed out. It's like, if you want to continue to build more muscle, you're going to have to put it. You've got to feed it. Yeah, give it a calorie surplus. Just remember this, what's really cool when you, when you do that and you do it the right way by eating good, making good food choices, adding protein, and you follow the program, even if the scale went up something which would probably scare the shit out of you, 15 pounds, which is crazy probably for your size. Even if it goes to that, a good chunk of that is going to be primarily muscle. And you can always cut the calories back down. And when you do, I promise you're going to shred back out. It's just getting over that mind fuck of, oh my God, my pants are fitting tighter. And oh my God, I'm putting weight on. If you are training consistently, you're following a mass program and the extra calories you're eating are coming from good places, I promise you, most of that weight is good weight. And it's going to serve you really well when you come back into a cut. You wrote in your question that you want to be a muscle mommy. Is that legit what you want? This is a new term here. Yeah, you really want that? Yeah. I mean, I like, I used to be like bigger, like I was chubbier. And then I got like, now I'm like small. And you know, body dysmorphia, like you're never happy. So now that I'm so small, I'm like, I want to be huge, you know? Yeah. Okay, so. I like it. I love it. All right, so, so how has your body weight changed since you've started lifting? Has it changed at all? Yeah, I was like 160 at my heaviest, which is when I started it. Now I'm like 130. Wow. Do you know what your body fat percentage is? Any chance? I have no idea. It's probably like, I mean, if I'm just comparing myself to like pictures, like low 20s. You're kicking ass. You need to bump your calories. So look, you've probably built a significant, a decent amount of muscle in that period of time, which means now your caloric requirements are higher. So you're not going to build anymore unless you increase your calories. So now you're probably, what you were eating before was enough to build, but now what you're eating is just enough to keep what you have and not to build. So you got to go in a bulk. You mentioned body dysmorphia, and you know, most of us can relate to that. So I think you should do MAPS Powerlift. Oh, I love that. I think you should focus on getting stronger. I think you should bump your calories by like 400 calories a day. Make sure you hit your body weight and protein. So you, if you're 130 pounds, I would aim for 120 to 130 grams of protein a day. Whatever your calories are at, bump them by three to 400. Follow MAPS Powerlift. Don't weigh yourself. Don't worry about your weight on the scale. Just get strong. See how strong you can get. And you are going to trip yourself out. How awesome. The fact that you came from 160 down to 130, I guarantee you one, you'll never get back. You will not get up to 160 by doing it this way by what we're talking about. And you're going to be eating more food than you ever met in your life. It's going to blow your mind if you can just. And you're going to get strong as hell. And you're going to be a muscle mommy. Yeah. I did just have like, I'm a little worried because I think in my fear of like getting like fat again, I was like overeating protein. I'm like 130 pounds, like I said, but I'm hitting like 145, 150 grams of protein a day. So like, is it okay if I, in my like increasing my calories, if I dropped a protein a little bit? No, you can keep your protein. Just increase your carbs or your fats. And that's not a bad amount over. It's okay. No, you're fine. You're totally fine. Yeah. Especially if you feel good. If you can eat that much protein, it doesn't mess up your digestion and you feel good on that. You're fine. Is that from food or protein shakes? Mostly food. Well, I used to be a vegetarian. So when I found you guys, I was vegetarian and then you guys pretty much convinced me that that was stupid because I wasn't doing it for like, like the animals, you know, I was just being like restrictive and whatnot. So yeah, now I'm mostly from food. Olivia, how different do you feel now that you've been lifting and eating protein and all that stuff? I mean, I'm like a totally different person. I feel very different. Like I feel really good now. Awesome. How many calories are you eating a day right now? I'm at like 2000. What? And okay. So you're lifting. Are you doing cardio? You doing anything else? I recently in the past like two weeks, I'm like really trying to stop with the cardio. So I'm just walking. Okay. And what were you doing before for cardio? I was doing like the stair master like four or five times a week. You know what? Just dropping walking a lot. Just dropping the cardio, you're probably going to see some strength gains. Yeah. That alone. I might bump my calories a little less than what Sal said. Yeah. Now that I know that you have 200 calories. Yeah. Go up 200 calories. Do what you're doing with the cardio. Don't do it. Just do the walking. And do maps power lift. We'll send that to you if you don't have it. And then. Yeah. Thank you. And watch what happens. I'm going to throw you in the forum too. I want to hear updates. So we're going to put you in the forum and keep us posted. Okay. Okay. Thank you so much. All right. You're killing it. Thanks for calling. Bye. Bye-bye. Oh my God. I love her. Yeah. I love it when we get 20 years old. Yeah. We get kids this age because we just literally saved her from 10 years of garbage that you end up going through when you don't know what you're doing and you follow crappy advice online. Oh yeah. That's just huge. It makes me feel so good that a bunch of old, funny dutties like us can still make a connection to somebody. Man, it impacts them. Yeah. She's 20 years younger than us, right? It's really tough to make a connection to. 23, 24 years younger. Just kidding. Yeah, for some of us. Almost 50 years younger for some of us. Yeah. So, you know, making a connection to somebody like that and even be able to shift her mindset even around the way she was eating and now training and then just, oh man. What a cool. Yeah, she's doing a great job and she's just not eating enough. Oh, dude. 2,000 calories at her body weight is great. So, she's already, I mean, she's built muscle. She's moving in the right direction. Well, that's okay. That's a good thing to say right now. Okay. She's perfect right now. Like you don't have to do anything where you're eating a good amount of calories. She is already really strong. She's 30 pounds lighter than she's ever been. She feels better. It's healthy. Like everything's going well. But I think that's important that people understand that like when we answer questions like that, she has a very specific goal. I want to be a muscle man. I want to build more muscle. Like, okay, well, then this is what we do. But this person is in an incredibly healthy, good place right now. I could get her to 26, 27 calories within a six month period. Oh, yes. Sooner than that. Sooner than that. I think just her bumping right now and switching to that program. Without any fat gain or minimal. Yes. Yes. Our next caller is Matt from Colorado. Matt, what's happening, man? How can we help you? Hey guys, thank you so much for having me on. I really appreciate it. Just like everybody else. I want to thank you guys for all the great content you put out, all the great information. It's really helped me out. And also, your podcast has by far the best audio of any podcast I listened to. I never have any problems hearing any of you or your guests or that's not the case on most podcasts. So I really appreciate that. Shout out to Doug. Thanks, Doug. Yeah. He does a great job. We're going to keep him a little bit longer. Yep. Especially since I'm a partner here. That's not his trial base. Let's hear it back. The question kind of has the two parts to it. It's about Maps 15. I really enjoy that style of training. Works best with my schedule. I feel good on it. I really enjoy it. I've run it as written twice now. I know you guys say that shorter workouts like that with the same volume as less workouts done longer is about the same. But I've also noticed that when callers call in and they have a lot of stress in their life, like new parents or a physical job or med students, stuff like that, Maps 15 is kind of your go-to for people that need to kind of lighten things up a little bit. So it's just got me wondering if I can expect to get as good a progress on that kind of style of training long term as I would some of your other programs. Or is that kind of more of a good program style for maintaining when you have additional outside stressors? Yeah, that's a really good question. Okay, so total volume-wise, Maps 15 still has less volume than many of our other programs. It would have the same amount of volume as let's say like a two-day a week, I would say full-body routine is probably what it would equate to. But like even Maps anabolic two days a week with trigger sessions has a little more volume, performance, aesthetic, strong, those have more volume. So it's still a little less volume. Now, does that mean you can't continue progressing? No, I mean I hit a PR in Deadlift that I hadn't been able to touch for years following that kind of format. You could also modify it by adding volume to those days. So you could turn Maps 15 into Maps 30 if you wanted. Now, the main reason why we recommend it to people with like crazy schedules and stuff is the time. And then the second reason is when you look at, when you compare volume to volume, we I strongly believe that even if the volume is equated, it's still less stress on the body because there seems to be this cumulative stress that builds when you do a long workout that you don't necessarily get with shorter, more frequent workouts, right? So like imagine this, right? Imagine walking for two hours. Now imagine walking for 20 minutes, but over a course of a bunch of days that comes out to two hours. Which one is probably gonna stress the body more? Probably that one two-hour workout because of the cumulative kind of stress. So even when volume and frequency is equated, and look, we've experimented with this. I've done these all-day workouts where I'll do like just so many sets in a day that I would never be able to do in a workout. But the reason what I did was I did so many sets every other hour. So it was like totally split up throughout the whole day. And it just doesn't beat up my body like doing it all at once. So I know the studies show that it's equated and I would say for the most part, that's true but not necessarily, okay? But for someone like you, if you want to continue progressing, get stronger in the exercises. So now you're progressively overloading. And then if you need to add volume, if you have the time, it could go, you can add a set or add an exercise. And now you're doing 25 or 30 minute workouts instead of 15 minute workouts. You could also do stuff like this. You could throw a pull-up bar in your doorway. And every other day or every once in a while, when you pass by it, you hop up there and you get 15, 20 reps real quick. So there's ways to add volume into your week that doesn't make it feel like you're adding a workout in there or extending the workout double or whatever like that. And just say, hey, you know what? I'm gonna do, every time I walk by that pull-up bar, I'm gonna jump up there and grab 10 pull-ups. So every time I get up, I'm just gonna start the day with 15 to 20 push-ups. Like there's a lot of, or you can do like we have- Keep a band like close by. Like we have a maps and a ball like trigger sessions. You could just have some bands. I got at my house, I have bands that are always attached to a doorway and on a closet. And sometimes when I'm really trying to, you know, I got more time, I'm trying to increase volume and just frequency. I'll just get over there and do two or three sets and some chest flies and some rows real quick and then move about my day. So there's a lot of ways that you can still kind of follow the format of 15 because it works so well. Because that's another thing too that's important. Like you mentioned that it works really well for your life. That's so important. Look at it, it's working well with your schedule. You feel good doing it. And so I don't like to fuck that up. So if you like that, stick with that. And then, you know, if you have an extra 10, 15 minutes on certain days, go ahead at either one, add some sets like Sal said, or just jump down and get some push-ups or pull-ups and add volume that way. And you'll see some strength and development come from just doing that. How's your progress been on Math 15 so far? Good. So the first time I ran through it, I saw some strength gains. Right now, I'm about two months into a cut. So I'm not really seeing a lot of strength gains, but maintaining well on it. Oh, that's not bad, maintaining on a cut. Are you doing the barbell version or the suspension trainer version? I did the barbell version both times. Oh, good. Excellent. So that kind of runs into my second part of the question. Like I said, I've run through it twice. I've already written. And so I'm kind of looking for a little more variety. So I kind of rewrote it by adapting workouts from your other Maths programs to fit that schedule. So I have like a Math Strong 15 and a Maths Performance 15. Love that. Oh, hey, you just gave us a great idea. Yeah, man. Okay, I'd love to. 15 minute versions of all the other ones. Yeah, right now I'm doing kettlebell for aesthetics. So I just took the three workouts, cut them in half and doing each of those is my six. And I kind of add a little bit too and make them like 20 to 30 minutes each. So is that advisable? That's great. You're totally feasible. Bro, perfect. That's perfect. I mean, this is literally like when we built these, this was the intent was doing our best that we could to build programs that really fit people's lifestyles, recognizing that most people should, after they run them a few times, start to modify and adapt to their life. And you're doing a perfect job of that. Yeah. And we picked those initial exercise because they were, you're going to maximize your effort the most in terms of like, you know, move the needle the most. So yeah, as you go, you've already run through all that. Like it's totally a great idea to add a bit of a variety in there from other programs. And then, you know, kind of what Adam was talking about in terms of like, like just having other items around your house and like work and, you know, you just get in some reps, like just randomly throughout the day, totally enhances that by adding volume just like, in a way that's not quite as structured. And it's something that'll like fit well with that kind of mentality. So I think you're on point. Okay. Yeah, that's something else I did recently. I just kind of started doing like a anabolic trigger session with some bands in the evening and just trying to add a little more volume. You're on it, dude. Yeah, good. You're on it. Good deal, man. Yeah, yeah. You're on it. You guys have any plans? Is there any more match 15 style programs? We actually talked about exactly what you are doing, which is actually modifying every program that there's like a 15, 20 minute version of all of them. So you're kind of doing what we plan to do. That would be awesome. Yeah, yeah. Right on. Love it, man. Get your workout snacks. Thank you guys. All right. All right, brother. Thank you. Thanks for calling in. Appreciate it. I had a guy who used to work for me, who was, he was trying to get, he, for whatever reason, he wanted to do 100 push-ups at one time. And all he did was every. Go to prison. And I went to prison. All he did was every hour. That's what happens. Or every other hour. It wasn't always perfect. He would just get down on the floor and do 15 to 20 push-ups. And he could do 15 to 20 easily. It wasn't like a workout. Yeah. And he got to 100 push-ups. So he never practiced 100 push-ups. Yeah. He never practiced doing 100. He just did that all day long. Yeah. It really is different. It's freaking out. He's a whole nother monster, man. It's a whole nother monster, and it doesn't beat you up the same. So I know that we talk about the equating the volume, but there's more to the story. I wish I understood that as a young trainer, like the value of like the little stuff. Like that. You know, as a young kid, I just looked at that and went like, oh, that's worth it. Yeah, waste of time. I'm not sweating. I'm not burning. I'm not sore. So it's not, it's such a stupid way to look at it. And it's like, you have a suspension trainer, hang it from a tree or somewhere in your house, put the rubber bands up somewhere like that, and get in the habit of just when you walk by, taking one set, one set of it. You do that and you're consistent with doing stuff like that. You will see a huge difference. You will. Our next caller is Samantha from Connecticut. Hi, Samantha. How can we help you? Hi. Nice to meet you guys. Nice to meet you too. So just a little context for my question is, so I basically was working with a coach about a year and a half ago and she was having me do, she wanted me to lose, I'm about 30% body fat. So she wanted me to do a lot of cardio to get that down. And I knew that wasn't right because I know strength training is the best thing to do. However, for a little bit, I'm like, let's just trust the process. So that's what I was doing. And the scale wasn't, it was moving a little, but on days where it would, or weeks when it would plateau, she would say, well, you know, how many calories are you burning? And I'm like, well, my watch said like 300. And she's like, nope, that's not enough. Like you need to be doing 500. And so I guess that I kind of had that mentality in my mind since then of like, oh, okay. You know, what do I, I don't know what more I have to do cardio wise to get there. But like, okay. So long story short, you know, that didn't work out. I didn't feel like she was the right fit for me. So now here I am working on my own. I'm doing just strength training. I kind of split it up with push pull leg days. But I guess that thing is still on my mind where I'll do a great workout. I'll do strength training. I feel like I gave it my all, you know, I'm going up in weight. But I look at my watch when I'm done and the calories say like 200 or like 98. And I'm like, what, like, it makes me second guess, like, am I doing the right thing? Am I doing enough? Are these things just not accurate? So I guess it's kind of my question is about that. The answer is you hired a terrible trainer. That's the, I'm no serious. Like this didn't, this mean matters nothing. I would not want you to give a shit about one day your leg session was 350 calories. Another day it was 200 calories. Another day was five. I don't even care. You know what Matt, I mean, it's good to move because it's good for you. But the calorie burn model of all of this is, is. Terrible game. It's false. In fact, a huge study just came out wheels. Huge studies, just kind of making waves right now. And it shows that the, the amount of movement that we do doesn't really change the amount of calories that we burn because the body actually adapts quite quickly. And that is supports studies that were done on modern hunter-gatherers. We're so active in comparison to Western couch potatoes who still don't burn that many more calories. The body simply adapts when you're just burning calories. Now, if you kind of do a sideways approach and say, okay, well, I'm telling my body it needs muscle. The result of which is a faster metabolism. The result of this, which is burning more calories. Well, then you can significantly impact that. So don't worry too much about calories burn. It's good to be active. So move, it's healthy for you to move. That's a fact. But in terms of how many calories you're burning because of movement, don't even worry about that. Just worry about strength, building muscle, am I eating enough protein? Am I eating in a way that's supporting all of that? And then start to look at calories and how do you manipulate that? And then you'll get there. And not only will you get there, but you'll do it in a sustainable way. Also keep in mind this. Sorry, this is what a good trainer should communicate to you. You could run on a treadmill as hard as you can for an hour and say you burn 500 calories. But as soon as you get done off that treadmill, your body is now done burning extra calories. Maybe for the next 30 minutes as the heart rate comes down, someone would make the case for. So after that, you're not getting any extra benefit from that 500 calorie burn from that. When you strength train and only burn 200 to 250 calories in your leg workout, you not only burn that 250 calories, but then for the next like 48 to 72 hours, your body is having to utilize more energy to repair the muscle damage. And then in addition to that, adapt and build muscle. And the amount of calories that takes up is far more than what the calorie burn in that one hour is. In addition to the extra benefit that Sal said, you also now add more muscle, which then requires more calories to sustain on your body, which means you sped up your metabolism. So when you lift weights, you're getting like this three pronged benefit from it. When you run on the treadmill, you get that one benefit while you run, that's it. It's over. So far better for you to focus on building muscle, getting stronger. Don't worry about the arbitrary numbers of 200 to 300 or 500 in a calorie burn. Eat your protein intake. Make sure you're hitting what you need to hit on a regular basis. Try and get strong on the gym. Nothing is going to lean you out better than doing that. You're investing in the long term. You're not just spending your money right now to get quick results. So building muscle is going to take you so much further and just keeping that mentality and just focused on that. What kind of gym was the trainer from? So I actually went to high school with her. So she wasn't technically in a gym, but the only reason why I felt good about it at the time was I was like, oh, I know this person and she looks strong. Sorry, I didn't mean to insult your friend. No, no. Okay. Look, just to hammer this home. Okay, think of it this way. If we just burn more calories the more that we moved, we wouldn't be here as a species. I mean, think about 100,000 years ago, 50,000 years ago, having to hunt and gather, and you can't just sit around and watch TV or whatever and you're moving all the time. And calories are really hard to come by in nature. Before the agricultural revolution, when we figured out how to plant things and put them in a place and then of course, you know, have markets and grocery stores, finding calories every day, that was a huge hurdle. It makes no sense if our bodies just burn tons of calories all the time because we're moving all the time and they don't adapt in a way to become more efficient. It just doesn't work. Yeah. Absolutely. Yeah, I did hear an episode a couple months ago of a girl who had a similar situation to me and you told her to kind of go back up and eat at maintenance and come back down. And so I did try to do that, but I worry maybe I wasn't at maintenance for long enough because now I'm in a cut and nothing's happening. So I'm like, I don't know if I did it wrong. Samantha, what are your calories at in a cut? So right now I'm using this app that kind of tells me, like each week, I don't know if you've ever heard of an app like this, but each week it tells you kind of like what to do. So right now I'm down to about 1700. Okay. And that's your cut? Yeah. And nothing's happening? Not really. Try to go do a reverse diet, build some muscle, get to the point where you can cut from a higher place and then try doing a cut. But spend a decent amount of time in the building phase. Don't jump to the cut too soon. Otherwise you may end up in a situation where you got to bring your calories way down and then it's not a sustainable place. Don't do a cut until you start to see yourself get stronger in some of the big lifts. That's a good way to do it. Like so just because you've been running in a maintenance or a surplus for a couple of weeks, if you haven't done it long enough to see your bench, your squat, your deadlift, you haven't seen any of those lifts get better and you get stronger, don't go back the other way yet until you see that. So wait till that happens and then you can go the other way. You said your body fat was 30%. How did you test that? So at my gym, I don't know exactly what it's called, but you hold it out in front of you and put your hands on the thing. Yeah, that's electronic impedance. Okay, I mean, not super consistent. I did have a scale, but I don't think that that's accurate at all because it tells me I'm an athlete and I don't think I'm an athlete yet. So I was like, I don't think that's right. Do this, do this, use strength. So strength, body weight and circumference measurements. Okay, use those three things. Don't focus on just one because your weight may go up, but then you may notice on circumference measurements, things are moving like, wow, my butt grew, but my waist shrank. Okay, it looks like I built muscle. Use those three things. You can use electronic impedance too. Just make sure you do it at the same time, each time, same time of day, similar amount of water and food, same time during your cycle, because they can be thrown off quite a bit by different factors. Okay, awesome, that's great. Thank you guys. You got it. All right. Yeah, that big study that came out, it's so funny, right? So people are taking it and running with it in the wrong direction. So I'm seeing all these posts now that are saying, literally, these are the idiots that like, you know, working out as toxic and, you know, fat phobia. They're saying, literally, see working out is a waste of time. Yeah, just give up. It's like, oh God, that's not at all of the studies. First of all, exercise, even if you don't lose weight, just exercising has significant impacts, positive ones on your health, both physical and mental health. So even if you don't lose a pound, just moving more is so profound in terms of improving your health. But then number two, it doesn't address what we talk about, which is increasing lean body mass. Getting your metabolism to speed up. I know we have so much work to do still when trainers and coaches are still telling people to do stuff like this. It's crazy. I know. It's so like, the fact that you are training people and you're teaching like this is like blows my mind. You know, it's very entry level thinking. That's it. Look, if you like mind pump, you'll love our workouts that we give away every single week. Go to Mind Pump Media on Instagram for less than $5 a month. You can get a workout every single week set up for you. You can also find all of us on Instagram. So Justin is at Mind Pump. Justin, I'm at Mind Pump to Stefano and Adam is at Mind Pump Adam. 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 weak part. 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.