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Well, I have to brag a little bit. What? You never brag. This must be good. Yeah. So I got back my testosterone results. Oh, God. Let's see this. Let me guess. Well, it's gonna be embarrassing when you're better than all of us. And I... Oh, shit. A 1,039? Yes. Wow. 1,039, which happens to be up from last time back in March where I tested at 9.54. Oh, you were low at 9.54, now you're over 1,000? Yes. Bro, that is... You know how... I swear, Doug. At 55 years old to have numbers like that... 56, by the way. Oh, sorry, 56. Wow. Dude, I know I joke around about him being a vampire, but I'm trying to take it seriously now a little bit. I don't think I've ever had a client his age test this high. No. I've never seen that. No, I had one guy I trained a long time ago who was 40 and he had 900 or whatever, but this is insane. That's the highest I've had a client. I don't think I've ever had a client over 900. This is natural testosterone. Yes, remember last year we did that test with that other company? Yeah. I was around, what, around close to 600 at that time. Yeah, six or 700 I thought you were. Which is not bad at all. Which is not bad. So, okay. Silverback gorilla. Is there like... Yeah, so what has happened? 600, 900, what are you doing? Okay, so the first thing I did is I was very inconsistent with my sleep, okay? And so I really started focusing on getting to bed earlier and sleeping longer. So my goal has been get eight hours of sleep a night. Which this is something that I know you've been bad about for a long time. Yes, for a very long time I'd burden them midnight oil. All the doctors, like the Ayurvedic doctor I work with, my acupuncturists, all these Eastern-style doctors say you have to be to bed by 10.30 and you need at least eight hours of sleep. Okay. And so I don't always hit the 10.30, but I've gotten like around 11 and sometimes 10.30 and I've been getting eight hours of sleep and weekend sometimes it's nine hours of sleep and I've been really focused on improving my sleep. Now have you noticed a difference too? Cause I mean, now that we have Andrew and Gio and they've taken a lot of producing off your plate, are you doing less screen time at nighttime too? Absolutely. Yeah, absolutely. I bet those two things have made a big difference in themselves. What else? Okay, the other thing, I say my diet and everything is pretty consistent. I may have up my protein though. I have up my protein some. But your diet was good before? My diet was good. I just, I think I under eight protein a lot. So I have my protein. I don't know if that has anything to do with it. Sure. But the other thing was I'd heard a lot about juve and how it helps increase your testosterone levels. I think was it Mike Mutzel? Mike Mutzel who DM me and got me doing this first. So I've had DMs of guys who've raised their testosterone by 20, 30% from consistent. Mike went from I think 600 to 900 or 408. So he had a huge jump. And so for a very long time, like several months, almost every day, right before bed, I have a panel, a juve panel in my bathroom. It hangs on the door and I have a little chair in my bathroom and I like foldable chair. So you just naked in front of it. I'm just naked in front of this thing. I'm just trying to picture it, sorry. Yeah. I can guarantee you it's a sight to behold. Yeah. And I sit. It's gotta be a big panel. I mean, I'll sit and sometimes I'm on the phone with the girlfriend at that time. So it can be 20 minutes, it can be 30 minutes, it can be 15 minutes, something like that. But I'm just sitting there letting it shine where the sun doesn't normally shine. And I've been doing that quite consistently for several months. You know, Ben Greenfield's really consistent with this too. And I don't know if I've ever heard him share. I don't listen to his podcast enough. I wonder if he's actually shared his results like this because you and Mike now are the only two people that I've seen. Oh, he did. He did and it went up and what he did is he put a panel on right. He has a standing computer and so he'll work on it and he'll be standing there naked and he's got the red light underneath him because he's shining it up as the bonch ball area which apparently will increase. So what it does is the red light goes in and it stimulates the mitochondria to produce more energy. And if it's the mitochondria and the testes or the skin or wherever you shoot it, that mitochondria is gonna perform better. Did you do this between the 900 and 1000 reading? Oh, definitely, definitely. So this is, the 900 was in March and I did this in July, I believe, or yeah, August. Wow. Wow. That is so impressive. Super impressive. Yeah, you're like this. And also, really fucking. Sleep in June, I really know. Dude, this guy, we all got COVID. It was all mildish for all of us. But Doug, literally, this is true. Don't lie, Doug. Literally, this is what he said. I feel a little under the weather, day one. And then the next day, eh, I don't know. Maybe I'm okay, that was day two. And the rest of us were like, wow, what the hell is going on? Speaking of COVID, I had someone DM me about, because they were going through it and they've heard me talking about me having kind of the long form of it and still having stuff. And they told me that they too had some issues with their lungs and they had pneumonia before in the past so they went and saw a doctor afterwards. And they had them doing vaporizing or nebulizer or one of those. Nebulizer, I think. With the glutathione. Oh, yeah, yeah, yeah, yeah. I thought that was really interesting because I know you had me taking the glutathione religiously. That was like the first thing you said to get on. Well, glutathione and vitamin D are now connected to more severe forms of COVID and a couple studies. The issue with glutathione is absorption. So in the past, if you were to take glutathione orally, it would be destroyed in the gut and you wouldn't really absorb it well. Now they have different forms of glutathione that have now been shown in studies to increase blood levels of glutathione. So LiveOn, the company we work with uses, they do this liposomal encapsulation kind of process. That is absorbable. But if you just buy glutathione and it doesn't have this kind of delivery system, you have to take a lot to kind of make a difference or at one at all. So you make sure you use the right form. Where else would you get glutathione? I've never seen it until you live on. Yeah, I'm just curious about that too. Like you wouldn't find it in certain food groups, like sulfurous food groups or like where would you find it? That's a good question. I know it's called the master antioxidant. And it's in the liver, producing liver, supplementing with glutathione theoretically should improve liver function. In studies, they'll show people having better skin, better health, immune system function of course. And the way that it used to do it was all intravenous. So you'd have to get it through in the blood because you take it orally. Like an IV or an injectable? Oh wow. Yeah, so sulfur rich foods is one way to do it. That's what it says. So broccoli, kale, things like that? Yeah, probably eggs, I would imagine. They're probably high. That's why when you take them. Anything that smells a little funky. No, I wonder how. That's why when you take the live on thing and you open the packet, it smells like. Yeah, it's the sulfur. Condensed version of all that. No, it does have kind of a rotten egg type of taste. It tastes like it's effective for sure. That's what I'm talking about. It tastes like it's working. You know why, it's not one of those supplements, like a pre-workout bubblegum flavor. You're not going to get that experience. No, it's a fart in the packet. But I just thought it was interesting because literally I had never heard of glutathione until you had me taking it. And then the whole live on thing happens that we start working with them. And then I get this person who's talking to me in DMs, go in the first thing they tell me that they have you do is the nebulizer with glutathione. Well, that's crazy. Well, here's some fun, put on your conspiracy theory hats here. So NAC is short for something I can't pronounce, but this is a supplement that has been around. Yeah, N-acetylcysteine. Thank you, Doug. This supplement has been around for 20 years and it's been sold at every health food store, super inexpensive, you could buy it. Well, anyway, studies were showing that it could be an effective natural supplement to fight severe forms of COVID. What does NAC do when you take it? It dramatically raises glutathione levels in the blood. Now, here's a conspiracy part. After 20 years of this supplement, which is safe and very low risk and whatever being available, all of a sudden the FDA moves to take this off the market and make a prescription. So now everybody's up in arms, like what the hell are you doing? Isn't this what happened? Didn't ivermectin, says everyone thinks ivermectin is just a horse thing, but it's also prescribed. That's a prescription drug that's been around for decades. But didn't they shut it down though recently? No, what they did, no, what it is, is that other countries are using it and are reporting that it's effective for COVID treatment. And now there's some controversy surrounding ivermectin. And so you see both sides now kind of doing some funny stuff. People saying it's horse medicine. It's been prescribed probably to over a billion people. So I have some friends that went through this, right? They got COVID and their doctor actually prescribed it to them. Yes. So there's- That's off-label. So, okay, is that okay? So, okay, I won't roll someone on the bus then. Yeah, no, no, it's off-label. Are they like not supposed to do that? According to the FDA here in the States, no, but doctors can get around that. In India, South America, Africa, Brazil, people are, it's standard of care for some areas for COVID. So that's where the controversy is. But that's a prescription drug. It's been available for decades. The NAC is the interesting one because that was a supplement. And all of a sudden they're like, ah, we're taking this off the market. Isn't that nice? That's weird. So convenient. Was it really timed like that? Yes. Oh, wow. Oh yeah, out of nowhere. So it wasn't like six months before the pandemic? No, man. It was like right when it- Yeah, dude, it was really annoying. And you gotta, you know, and again, I'm not saying that this is a true conspiracy or not, but Boyd, do these regulatory agencies work in lockstep with a big pharma? Oftentimes, in fact, most of the time, people who run these regulatory agencies before they did that were on the panel or boards for these pharma companies. So the way- Well, you know that's happened with, it's the FDA guy, right? Is it the guy who was FDA executive? And now he's for, I think, Pfizer or one of those- They go back and forth. This happens with banking regulations. It happens with business regulations that happen. So what happens is, you know, the thought is you're a big pharma executive. You're lobbying government all the time because government regulates your industry. So you're stupid not to, right? So if you work in an industry, that's heavily regulated by the government, they can dictate your success or not, right? So what you do is you pay lobbyists to go, talk to politicians, what can we do? And then you make, I'm sure there's deals and you become friends. And the next thing you know, when I retire from Pfizer, I'll get a nice position at the FDA or vice versa. When I leave the FDA, I'll get hired as a consultant for whatever drug company- I find it so interesting when something like that happens, like how divided the two sides get. You get one side that goes so hard, conspiracy, like it was all planned and then you have the other side that just dismisses it. Like it's not a big deal. Like humans don't do that. Yeah, exactly. Like, oh, you mean to tell me like somebody who's in that position doesn't ever manipulate power? Like, come on. We've never seen examples of that all the time. So then you have the other side who's just like, it blows it into this massive conspiracy and stuff like that. It's like, you know, I think we're somewhere in the middle. Can we just look at, yeah, like how they're profiteering. You know, just look at the money aspect of it, not even the conspiracy of the global. They're trying to, you know, kill us all. No, just like where's the money going and who are they trying to snuff out of this entire process? Yeah, and it's also, I mean, come on, let's be honest, it's human nature, okay? I've owned businesses for, since I was a kid and if you're my friend and you come into my business, you're gonna pay less or nothing than this unknown person. I give favors and I treat people I care about and know personally differently than strangers all the time. Relationships are like one of the most important things. Yeah, so take that to the extreme level, right? Let's say you're a super integrity government official. Let's say you're super honest. It's hard, I know. It's kind of a, it's called an oxymoron right there. Hey, hey, hey, imagine. We gotta play the magic. Little big league. Is that a thing? Is that, that's a unicorn. Play the music, the magic music. It's just say, for example, that was you, right? Let's pretend in fairyland. And let's say, let's say that's me. Let's say I'm the Mr. Integrity government guy. I'm gonna do everything honest. And then Adam runs one, you know, defense company, private defense company. And then there's four other guys and they come and they present to me. Adam is ahead cause I trust him. I know him, you know, I care about the guys. It's just the way it works. So to say that doesn't happen like, come on. You know, I think to take the other side, I do think a lot of people get into public service things with the right intentions. But in order to climb all the way to the top. I think that's rare. I think it's a little rare. I don't know. Maybe it's- I think it's very rare. Maybe it's not as rare as you think it is, but they're quick to get manipulated. Do you know the way it used to be? What? You should get shut out right away. Well, the way it used to be was if you worked for the public, so you worked for government, that was not your job. That was part time. You were a volunteer, right? Yeah, or it was like a part time thing and you did other shit. When it became a career, now you've got, I mean, have you seen how long people continue to get reelected over and over and over and over? It's like guaranteed, like no one's going to kick you out, there's no threat. Well, yeah, it's hard to get them to fight anything controversial, because they always want to make sure that they're going to be reelected. Oh, well, I imagine what you're alluding to right now, too, the most powerful part about being a public official like that is the relationships you make. And it's probably less about when you're in office and it's more about the lifelong relationships that you build after that. Do you know what your annual salary is if you work in Congress? It's like 200 grand a year. Yeah, yeah, the president's is like three to 500. 400, I think? Yeah, so you knew it was that way. How in the hell are they millionaires when they get out of office? You know how many Congressmen and people? All the special interest groups, it's fucking, dude, come on. It is, it's like everybody sees it. Like let's just talk about it, everyone, to be honest. It's just ridiculous, the corruption. Speaking of corruption, crazy government stuff, did you guys see the, this is really interesting. I couldn't, I'm so excited to talk to you guys about it. I hope you haven't read it yet, so I could share it. Did you see what China just released yesterday as a new law? As a new law? Was it the kids can't play video games? Yes. I saw that. It was like three hours a week or something like that? No, no, they're limiting to one hour a night. No, no, a week. No, no, no, it's one hour, one hour a night between eight and nine p.m. And then they, so it used to be this, I didn't know they had already done this. So it was already limited to one hour a day plus three hours on weekends and holidays. Oh, I don't know that. And they've now cut out the weekends and holidays and it's purely one hour. And they're holding all the gaming consoles and companies accountable to this. So I mean, if you log in to play a game, you're on it, they have an IP address so they can track all this. So they are going to be holding the companies responsible to make sure they put in the right barriers to keep these kids. And if they exceed that, it's going to go against their social credit score, I'm sure, which is then going to fuck them. Here's what I want to talk to you guys about. This is the interesting part about communist countries that have all this control. You tread carefully. I know, I know you're going to just get your, your liberty cackles going like crazy. I feel them already. But, and I'm going to play this game because I don't, I don't of course agree with this, but when you have so much control data and on all your population, people, you can see things quicker than like us in a free society, a free society. We allow everyone to kind of do whatever they want. And then over time we do research and we look back and we're like, oh, that was a bad idea for 10 years to do this. Now we've learned and we go the other direction, right? So that's the beauty of a free country like what we live in. The positive thing, okay, if there is anything of living in a communist country that has real time data control of everything, they can see the writing on the wall a little bit earlier. So my thing that I was telling Katrina last night, I'm like, you know, agree with this or disagree with what China is doing. There's something for us to learn from this because they know even more about the long. Detrimental those behaviors. That's right. They've got all the data to support what's been happening to the kids in the last decade that have been playing even the minimal hours that they were allowing. So what does that tell you? They're cutting back even further than what they had. They were already restricting compared to here. And then after a decade or so of data on all this stuff, they're pulling back even more. You know, that's always the allure of power and control is that we know better. We know more than you. And if everybody just does what we tell them, then we'll be better off. And now historically speaking, freer societies always do better. And they give you that choice, right? They always do better in health, longevity. They do better in quality of life and innovation and almost everything, they do better. Now think about it this way. And by the way, this is the same thing as saying you have kids and you know what? If I could just control my kids and imagine if you raise your kid that way, where they did everything you said exactly because they were afraid of you, would that turn out better for them? Or would that turn out worse? Not only that, but you fuck the minority that is 30 to 40% of the kids that actually could actually video game for three hours every single day, still get straight A's, still be productive and still be positive with the society. So just because your data comes out and shows that, wow, a majority of kids that play for this long, this happens, you also isolate those. I know in South Korea, it's big, the whole major league gaming aspect of that, right? So is that part of Chinese culture? Like, do they have professional video game players and how's this gonna affect them? That's a good question. That's a really good question because yes they do, they absolutely have professional teams and are in all of Asia pretty much. That would be what state sponsored though, right? Like when I watched that show on Caitlyn Jenner and she talked about the Soviet Union, how they pluck children and pull them from their families and oh, this one looks talented. Now you're working for the state and we're gonna train and develop you. And you know what's funny? Russians did that with athletes too. By the way, you know what's funny about that? Here you go, I love this. Here's the thing about sports is their objective. Why does America generally out-compete the Soviet Union and China? By the way, China has how many people? 1.3 billion. Okay, so they have way more people than we do and they pluck kids and they find, they actually spend a lot of money and energy on this and yet we kicked their ass at the last Olympics and the one before that and the one before that and we did this often with the Soviet Union. Well, yeah, but again, plain devil's advocate here, there's definitely a genetic advantage. Soviet Union, what are you gonna say? Okay, now them, that's the difference. And they actually normally, they normally win until we kind of pieced together what it was that they were doing. And in certain sports, they definitely did. Were they, yeah, in the Olympics back, I mean that's who generally beat. Yes, but generally speaking, the U.S. being a smaller country with way less of a population, people pursuing their own self-interest. Remember, Caitlyn Jenner's story, nothing was state sponsored, did it on her own. Yeah, she, he had to figure that out though. He figured that out, put that work in where, where in somewhere like Russia, they force it upon you and get there. So they may get their, it's just like this argument we're making right now with China, like they may figure out this video game thing with kids faster than we do as a free country because they have more data to support it. And then- Do they figure it out or are the people being forced? Here's what's happening. They are taking the place of your parents and they're trying to take a place, taking the place of religion- Listen, I have no, by no means, defending this, this comment. What I'm saying, and my point is, is that there's things to potentially, as Americans, to learn from that. Not- As if it's a Petri dish that we're watching sort of like unfold. And what to learn from is not, oh, this is how we should run our state. That's not what the fuck I'm saying right now. It's that, oh wow, they have some research and data on and controlled stuff that we don't have yet, that we have to wait longer for because we live in a free country and that we have to get that information, that information has to be given to us over- Let's be volunteered. That's right. And then we can go back and go like, oh fuck what we were letting our kids do all day long, maybe it wasn't a good idea. Well, you do know, so the philosophy behind communism in some of these totalitarian systems comes from Karl Marx, right? Marxism from Marx. And if you read Marxism, the whole theory was that the working class, they broke people up by working class and ruling class and other, modern variations now divide people differently, but it really was the working class rises up, does this revolution, takes all the production and owns it all and divides it up and then eventually government disappears and everybody works together in harmony. This was, now it never works this way, right? It always turns into death, destruction. Why is government never disappear? So the idea is, gosh, if everybody just worked together, how much better off would be? That's true. Here's the difference. We have to voluntarily do it. Being forced is anti-human nature. So would it be better if children played less video games because they had their parents raise them a certain way and there were good structures? Or they just decided on their own to play less? Yeah, especially that, right? Or is it that we force them, you know? Yeah, okay, there's a, okay, you guys are gonna remember this too. You don't allow your kids to regulate their candy consumption, either, do you? No, but I'm a parent. They'll be educated about it. I'm their parent, though, and it's very different. I'm with them. I love them. I support them. Well, this is what I'm trying to say, though. They're trying to be their parent. That's the part where we learn about it. We don't learn from, oh, what they did as far as a government, and we should adopt that. But we learn from the fact that they're on just, why are they doing something like this? And maybe there should be, as parents, all of us should have more communication, or- It should be somewhat alarming, right? Or as parents, we should just become a little more aware of this. I mean, how many parents are out there right now that just don't think anything of it? Like, oh, who cares if my kid's on the video game for six hours a day every single day? But you know what, though, what's interesting about that is sometimes we get a little scared of certain things, and there's definitely a spectrum here, right? But you know what they show with kids that play lots of video games who are also not dysfunctional, come from good family, that stuff? They tend to be better at- You can spin every thing. You and I both know you can take a study and spin it any way you want. I'm not spinning it. Literally, they show that these kids are becoming better, they're good at tech, they become good at planning, good at AI, look at the future of technology. They had a bunch of research around what's going on in the brain, they're calling it a spiritual opium. So that's what it's been coined as over there. Weird. Yeah, because of the addictive properties and it sucks them in like that. And it probably makes them like zombies when they, you know that, you ever seen your son play for hours on hours, and then when he looks like afterwards? Yeah, that was a force. No, I'll tell you what. I mean, again, they could pass a law that makes everybody eat healthy, and I agree with the eating healthy part, but I disagree with them. No, and again, I would never, even for a fitness professional, and I know people, this big thing's been going on, this division in the health space on the whole COVID vaccine thing and eating, and then the people are like, oh, we should mandate eating healthy, or I don't believe in any of that. I don't want government mandating anything. My point of this discussion and bringing it up is that, everybody wants to, because we are the free country and they are the communist country, we want to, everything is bad, everything is wrong. It's the force part that's bad, I get what you're saying. But is there some advantages that they have temporarily? And one of the advantages they will have because they have so much control, they can get on top of things maybe a little bit quicker than we can because we have to wait for our free society to figure it out themselves or divulge that information for us. Well, peering into that and seeing that, I think is something instead of just disregarding it because it's government ran, and as a parent, I feel like you have to maybe wake up or open your eyes a little bit if it's something you don't pay attention. Now, if you're a parent already and you're aware of this and you're monitoring your kids and you think they have good balance and they have good social skills, then to each their own, that's the beauty of America. You know what the point, the drawback, I don't know, this is a drawback for any society, but even for free societies is not the lack of control and laws, it's that the challenges aren't because we don't have enough laws and regulations, the challenges are because people are less spiritually healthy, wisdom is lower, and if you have a freedom to do whatever you want, but you're a healthy person, you're gonna make bad choices no matter what. So a lot of it isn't the top down, it's much lower than that. Like people belong less to groups and have less support in the past that used to be church and neighborhood events and neighborhood barbecues, and you see less of that. Less kids now have two parents that are really connected. A lot of kids are getting raised by one parent that makes things very, very challenging. You're noticing there's this kind of loneliness effect that's starting to happen. People are, and that has far-reaching effects regardless of the way society's- I can get all that and agree with all that, but I also have been somebody who was a gamer for a long time, and it wasn't until almost 30 years old that I kind of put the console down, and they have gotten incredibly good at their jobs. And their job is to keep, just like Instagram, just like Facebook, Twitter, their job is to keep you on the platform. And they're, by the way, they are going after young minds that are malleable and impressionable and easy to be manipulatable. There's definite parallels to what people seek in terms of what drugs provide, too. That's an escape, and that's something where I can go get away from all the pressures and the negative things I'm experiencing in life because all of these things in here are so amazing. And I can talk to my friends, it's fun. I can be this new character. I can be a different person completely. So there's just some sense of that, the way that they built these video games being so immersive, like you could just get lost and stay there. Yeah, totally. Spiritual opium, I think it's a beautiful name for it. It is, and I tell you what, you're the perfect person to ask this, Adam, because you're such a self-starter, self-motivator. You like to have the choices and the freedoms to make those decisions. Imagine, and I know to some extent your parents will like this, imagine if you had extremely overbearing parents to the point where they were like, no, no this. I would have revolted. Rebell, immediately. Would you be better off now or worse off? No, I would be worse off. I would have revolted. So that's why, and that's, I think that, because I know too, I knew when I brought this up, for sure, I'm already gonna call the fucking comments that are gonna come out of the YouTube channel. Everybody relax. Adam's defending fucking China. You know what's crazy, by the way? Do you know how many DMs I get from people that listen to our podcast from China? Now, you know our podcast, I don't think is accessible in China. They're listening, right? Yes, and they tell me that. Oh, I got a VPN, I got this, and that way I can listen to the show. Shout out to them. Super cool. All right, I got something crazy also to tell you guys. Did you guys know that there's a roller coaster in Japan? Maybe Doug, you can look this up. I gotta look up the stats on this roller coaster. They got sued because somebody broke their bones literally while on the ride. Now, I thought to myself like, did something go wrong? Like, what's the deal with this? A roller coaster? Is this one of the, because have you ever been on the Grizzly? Oh, that's a good time. Dude, it's so old and like wooden and like rickety. Like, especially in the back, if you sit in the very back, like you're gonna get whiplash. There's no way you're not gonna get whiplash. No, so this. Shut down after rudder's broken bones, what broken bones though? Okay, so listen to this. They broke a finger. There's six cases of fractures in total. Oh, wow, wow. It's called, now it's a roller coaster in Japan known for its super death acceleration to triple digit speeds. And they had to shut it down because they're like, okay. The ride is called. Sounds awesome. Maybe Doug, you can look this up. He's got it right there. Oh, the ride. Yeah, he's had a picture of it. It's called Dodonpa, I think is the name of it. So that's it right there. It's the world's fastest roller coaster, 112 miles an hour. Bro, you ready for this? Oh, it gets there in the street. It gets there in one and a half seconds. Less than one. Yeah, one and a half seconds, zero to 120, 112 miles an hour. Do we even have a car that does that? I don't, that's like a drag car. Pretty close. Could you imagine what that's like? I know we have some that zero to, yeah, that's, I don't know if we have a car that gets up that quick. Do you guys remember, they changed the name of it, but do you guys remember, so the theme park here that we probably all used to go to as kids was Great America. And they used to have the edge. Remember the edge? Did you guys get on that? Yeah, you remember you used to put a penny, put a penny on your thigh right before you drop. Watch it hover float. So you guys both did the edge? I never did the edge. I never wanted to do that. You're not the biggest scaredy cat ever, bro. Maybe. I'm trying to get you to dive and you won't even dive. You remember the horror story? Hell of a first. From Top Gun, remember? The new ride, when the ride Top Gun came out. Yeah, yeah, yeah. Oh, that's a great ride. Love that ride. Right, so your legs like dangle like this as you like swoop through and everything. You know, like somebody literally like soccer, kick and decapitate some dude. Is that an urban legend? No, that's not true. Is that an urban legend? Pull it up. That is not true. That is not true, Justin. Is that an urban, I feel like, what? I'm serious. I didn't even think you're, come on. No, cause I'm serious. Well, it does. Walking through, it was like that one part where you like, you walk underneath it. I know there is a part where you're pretty close, but that'd have to be like a nine foot tall guy. I'm telling you. And you're going fast, dude. That shit happened, dude. That shit happened, dude. Bizarre, co-stars and kills. Hey, word man at Great America. That's 1998. Yeah, that was when we were in Heist. That was when I was like, finishing high school. I thought it was an urban legend. That ride just had come out around that time. Okay, this guy climbed over the chain link fence. Yeah, he went in the unrestricted area. Oh. Restricted area. So an area where it takes you really close to the ground where nobody should be at in the first, ah. Yeah, and then he got kicked in the head. Yeah, he got kicked in the head, I believe. Yeah, and he died an hour later. Oh, man. So he didn't get decapitated. So he didn't get decapitated. That just made it. I think that would have been an instant. That's the urban legend part. Like dude, you're like. You're a video game. You're like, he kicked his head off and then it went inside the basket. I was watching a lot of Mortal Kombat. Oh my God, sorry. Yeah, okay, let's think about that for a second. If you kick someone hard enough to kill them, their head's most likely to explode and that pop off their head. This guy. Whoa, you had a week's flow rate there, right? You know, it was just. How the hell did that pop off your head? Oh, whatever. Wow, I didn't know. I can't believe I didn't know that. Yeah. I was going, I had season passes around that time. So I was going all the time. Oh, yeah. I must have totally forgotten. So I used to have a season pass when I was 15. So wait, take us back to our Japan conversation. So I'm curious to like, what, what. The acceleration. Oh, that's what it is. Oh, yeah. And are they shutting it down because of that? They are now because it's just. So what bones was it to people? Well, I mean, there's six cases, but in this particular one, cervical. Cervical. Yeah, so. Their neck, right? But man, I used to, when I was a kid, we had season passes and we used to take the light rail to Great America every day in the summer. And my cousin and I did, what was that one called Tidal Wave, which is essentially accelerates and does a loop and comes back. We did that, I think 15 times in a row, because we want to see how many times. I always liked the, was it six flag, or not six flags, a magic mountain because they had like the craziest rides. The crazier ones than Great America. Yeah, they have faster ones in Cali. So six flags, magic mountain, same difference, has the faster roller coasters than Great America. By the way, Adam, you know how we've been having this kind of ongoing debate about robots. And I'm winning that, by the way. Oh, you know who was right about Jake Paul. Oh, I know. He retired immediately right out of, he retired for 25 hours. I son of a bitch. I knew it, dude. He's a brilliant online marketer. Brilliant. Look how much attention he's getting. And every fight he's just generating. He follows all that stuff. He like follows how many Google searches he gets and ranks compared to like what's being searched. Like he ranks all the time as like a top Google search. Yeah, so I'm retiring, boom at the top. I'm not retiring, boom at the top. Right. I'm gonna fight this guy now. He's so obnoxious, dude. It's actually brilliant. I mean, of course it's smart, but it's obnoxious. All right, so here we go. I got it, this was published in Science Daily. The title of this article is, These Robots Can Move Your Couch. So. Yes, dude. Researchers. But can they do your dishes? Oh, we're getting there. Researchers develop robots that can work independently but cooperatively. So they actually designed robots and put them in situations where, and they were successful when asked to move objects in new unfamiliar scenarios. Are they problem solving themselves or is it they preprogrammed? No, they're literally saying move that here to here and they figure it out and then work together. It's happening, Adam. It's happening. Wow. Give a video of this. And I have yet to read about people going to the moon. I mean, this could fall on you guys' conspiracy theories that are here. What do you mean? What do you mean you haven't heard someone going to the moon? We got to the edge of the atmosphere. That's about as far as we've got commercial. They're about commercial flights. Yeah, but we've been there before. You know what I'm saying? So right now, that's the same argument. So for you to say that someone designs a robot that can do a dish or that can pick up a couch is the same argument as we say that we've been to the moon. I know. We should get one of those. Commercially, we'd be the same thing. Commercial flights would be the same thing. It can be sold at Target. I know. You guys ever watched the Dot Race at a baseball game? You got the white, the blue, and then they're fighting and then this is what's happening with the robot and then getting to the moon. I've never been to a baseball game. Yeah, you don't know what you're talking about. I know way more people that would love a robot to move their couch than to fly the moon. You and your zoo friends. Stop. I got hella zoo friends that tell me about this all the time. Stop it. Zoo scientists. Hey, speaking of stupid shit, what is that? Did you guys know? OK, first of all, TikTok dumb. I trained a lot of zoo professionals. I know. I always talk crap about TikTok. Great social media platform. Don't do that, because then I get DMs crazy I'm sure we're going to have to get on there. We're on there. We're on there. You can find minepup on TikTok. Chokey selects. She uses me all the time. Yeah, Justin's done a couple of videos on there, so we're just a little more selective about that. I apologize to my kids. It's because Justin's the hot one. By the way, let's zoom the camera in real quick on him. Look at this outfit today. You look like you came out of the 1950s ready to fudge. Yeah. So he's lightning. So TikTok banned the milk crate challenge videos Now, what is the milk crate challenge? Explain this to me. They just stack as many milk crates up, like a step ladder, and you have to be able to walk up it and walk down it. So it gets about how high? It was like 10? Well, no, I think the challenge is how high. How high can you go? Yeah, I think how high. So it's very unstable and people fall. Yeah. And so they're banning the challenge. Yeah, I guess people are probably dying from falling from so far because they're doing it on asphalt and stuff like that. It's funny because I watched, and again, this is where I end up with my conspiracy theory stuff I bring to the show. There was this like some kind of like ritual that these Freemasons do where they have like some kind of step pyramid, and then you get to like master level or something. And so they're like, oh, you guys are actually performing some occult ritual. Don't even know it. Oh, I saw that. I was just like, what? Oh, my. So this is so you want to talk about how China beats us? This is how they beat us. They put out stupid challenges, and then they watch all of our kids kill each other. Everybody was stupid shit. No, OK, tearing their ACL. Interesting that they banned this one. Did they ban when they did the Tide Pod challenge? Remember when that was like going viral? Did they ban that? Tiktok dig? I think so. Did Tiktok exist in Tide Pod? I don't know if Tiktok specifically did, right? No. Yeah, that was like a big move was to ban that. Now, I'm not going to lie. OK, I'm not going to eat a Tide Pod. But if you're a kid and you look at one, it looks like candy. Blue, it's shiny. Something you want to taste. Yeah, I don't think that's what motivated. Real quick. Wow, so people are walking up these crates and falling and then filming it. Yeah, man, I saw one where a guy like it was like a gender reveal and where this guy's like walking and trying to make his way up. And then, you know, each shit. And then like blue dust flies in the air. And I was like, yeah. Oh, my God. Yeah, it's like everybody's been creative with this. That's hilarious. Hey, so somebody DM me a clip. I brought this up a long time ago. Do you guys remember there was like a tackle football league that was women only? It was like. It's like it's got to be at least 10 years ago. And this one isn't the lingerie league. That must have been it. It was something like that. And what they wore pads, but they also wore a little booty shorts and all that stuff. Brilliant marketing. OK, so and these and OK, so someone sent me a clip of it. These girls can ball out. Bro, first of all, they're built. Well, these girls are built, dude. They look like like they look like they really work out and they really train. So and then when they hit each other, they're playing for reals. Yeah, so someone sent me a clip because they must have listened to old episode. I was like, oh, my God. These girls, did we talk about it a long time ago? A long time ago. Yeah. So in college, we actually coach like a powder puff. Yeah, it was a big deal. But like, dude, to see some of these girls like have never done like full contact. Like they played soccer or like, but not like, like deliberately went to like tackle and smash their body into it was crazy to watch. It got so aggressive. It was awesome. Well, isn't that where this all evolved from was from powder puff? I mean, that's been a tradition in high schools for a really long time. Look at down the left. I mean, those chicks are Bill and they would blast each other. By the way, this is this is why, you know, we get a lot of heat as men. We named it powder puff. Like that's a little. Yeah. Hey girls, we made a leak for you. It's called unicorn sprinkles. This league isn't called that. But no, powder puff game that that Justin's alluding to right now is this is like, you know, like flag football. The juniors and the senior girls would play each other during the homecoming week. So that was like the. I know, but the name is funny. And then even this with the tackle football, like, like they put them in booty shorts. Yeah. And it's like, it's so funny to me. Laundry football, I think, right? That's what that's called. Yeah. And it's, I mean, I know why is how they get viewers. You know, so that's why I always think it's so interesting when we still have so many people that go back and listen from the very beginning. Like that's crazy. Yeah, I don't do that. We're not that good back then. It wasn't. It wasn't that. Shows change just a little bit. Yeah. Just a little bit. Yeah. Anyway, so how's the training going at them? Are you back? I know you're okay. Yeah. Do you feel like your your symptoms are almost all gone? Nope. I still have got the, I can't smoke, man. I keep like. Damn it. I know. Poor guy. I keep waiting for it. I know. And I keep like, I'm testing it. Like I feel really good. So I'll go over and I was like, I'm smart enough now to not go like full on. By the way, we're a fitness podcast. He's talking about weed. Okay. Yeah. Yeah. Oh, yeah. That's smoking. Cigarette. Big difference. Yeah. Yeah. And I, you know, I know, I, and I got to order some edibles. I haven't ordered edibles in a long time. But I take, here's the thing too. And what I missed, what I'm missing the most about cannabis and I actually, I'm glad you brought this up because I actually wanted to tell you guys and share this. I didn't necessarily need to do it on air, but man, when you have it for a long time and then you have just a little bit, boy, the creative juices get full. Oh, it's euphoric. I, I'll have to show you guys my, my notes in my iPhone. I mean. That doesn't make sense though. I mean, I must have. Oh yeah. Because sometimes the notes are like. Well, no, you're right. Like a lot of you throw it. So literally, I mean. Top ramen flavored cereal. It's fucking brilliant. I mean, every aspect of our business, right? So every revenue stream, everything going on, which is a lot of things, a lot of things going on. And yes, truth be told, maybe five or the seven ideas are bad, but then there's two that are like gold and like that I have to implement and get going and work on. But I mean, I, it really does. And I noticed it because I haven't for so long, like, like anything else, it loses its effect. If it, if you consistently do it every night, I don't get that same crazy tolerance. Good bill. Yeah. That crazy, even your tolerance get built, you get adapted to it. I don't know what it is also that's happening, but by taking that break and then having just a little bit again like that, it just, my brain was on fire. I couldn't, I couldn't go to sleep. How you hack psychoactive substances. And this includes caffeine. Like go off caffeine for a week and take a little bit. And caffeine is it's confidence magic. It's like, oh my God. No, that was, that was the point of this. I know I didn't explain that very well was to highlight that because I talk a lot. Maximize the benefit, minimize the negative. Because even if COVID forced this for me, but recently just before that, I took a little over a month off and I like to do that. And I'm reminded of why it's so beneficial, other than proving that you're a master of your own domain and you're not going to get addicted to something and that you have control, but also the effects that you get when you reintroduce it. Totally. Caffeine's the other one. So now you're working out again. Yeah. And like what is this three, four workouts in? Three workouts in right now. Yeah, and how's it feel? Is it hard to gauge the intensity? Yeah, dude. I was so blown away. So I did single leg deadlifts with 20 pound dumbbells. So you're like, I'm going easy. Yeah, which is like nothing. And I did do some body weight squats to warm up. I warmed up, did body weight squats, did a little bit of mobility work. And then I did single leg deadlifts with 20 pound dumbbells for three or four sets. I can't remember. I'm so lit up today, dude. I cannot believe it is weird. I mean, here's a lesson. Here's the here's the mistake I made. One, not only was I off for three or four weeks, but I also have been consistently barbell training for a really long time and doing something that is a unilateral stability type of exercise. It would have made you sore anyway. Yeah, exactly. It would have made me sore anyways, but being deconditioned on top of that. So I probably could have just done my body weight and done even a set less and got just as good of a result from that. I didn't even need to do. I didn't even need to load it and do as many sets as I did because one, it was a new stimulus that I hadn't been doing in a really long time. And then in addition to that, taking a break off of all training for almost a month. Yeah, still overreached. Yeah, my hands and glutes are hammered too, but I did something different. I don't do. Yeah, you're right. I was doing like four or five. Your volumes are a little bit different than my volume right now. Let's talk about that on. No, it's, it really makes a huge difference when I take time off, even though I go easier and I think I'm doing, oh, this is gonna feel okay. I always overdo it. It's such a crazy mental game, isn't it? It's like literally, you know what's funny with the muscle memory, you just gotta like send a tiny signal and then it starts kicking. I can already tell the difference in the way you look just from three workouts. What I'm really good about too is that, you know, again, we were talking about this earlier that I am on or off the wagon type of person. Well, as soon as I'm back to training too, like I always tighten the diet up better. Even though I wasn't, yeah, even though I wasn't really bad, you know, we had some, Katrina had, someone had brought some homemade cookies that I had in there and we ate out once or twice more than we normally would have. So instantly, as soon as I get back to my training, like just because, and I used to stress this to clients all the time, it's like, you can't out-train a diet. If you eat like shit and you think that going to the gym and training really hard is gonna get you to your goal and you're just not gonna worry about what you eat, like it's just not gonna happen. Good luck. Yeah, and when you dial them both in right away, you can really make moves fast. It's the inconsistency in one or the other. If you're half-assing the diet, maybe you're training really good or you're on the diet, but then you're half-assing your training, the combination of being dialing your training, dialing your diet and you can move the needle pretty quick. Now, Justin, are you staying consistent, even though you're doing hell of moving by yourself, by the way, I would like to throw that out real quick. You decided to move your house by yourself, but you didn't move my house and my gym and everything included with that. So are you not working out on those days? That's a lot of work. Well, the first day I did, like an idiot, and I paid for it going into it, but then so I made a point the next few days, so it was three days in a row, those other two days where I was just like, just totally taxed and spent. So I didn't work out, was it Monday, but then Tuesday I worked out and I've been definitely monitoring my intensity, so I've brought my intensity way down, I'm just gradually kind of bringing it back up again. But yeah, dude, I was so taxed and overworked and I wasn't sleeping well and stuff, and so I totally overdid it by just trying to take it all on myself instead of hiring it out. What are you gonna do? Yeah, you gotta balance that out because that's hard labor. Oh, it's always harder than you remember. That's the thing. I kind of remembered, but I thought I didn't really have that much stuff because I saw the boxes and I'm like, ah, this is no big deal, let's put boxes away. Well, you get why we are constantly on the show preaching about overreaching and overdoing it and doing too much because here we are 20 plus years all of us have experienced wise and old. Yeah, and still do it, you know? So you know that. I'll be fine, I mean, you guys do this, I'll be fine. Right, well so you know that as experienced as we are and constantly talking about that, you know that the average person, they still do that. You get, you know, because you're motivated. You're motivated, you're hyped up and you think, ah, do more, do another set. It's like, I constantly am having the opposite conversation when I know that it's the first time back in the gym in a while, I was like, okay, I need to get in here and do this. And honestly, what I try and tell myself is, okay, I need to be in here for about 45 minutes an hour just so I can get back to committing to the time in the gym. But you can do mobility. But I need to be breaking it up with some mobility and stretching in between and kind of a breath work or isometric stuff. Like, yeah, I can't be doing like a full routine for that entire hour or else I'll have overreached on every muscle group. Totally, all right. So I wanted to put this out there because, you know, we always have a lot of integrity with our audience, but also because I think this is important to some of the people that we care about in our lives. I saved it for the end of the intro because we do a show and we really wanna help people with health and fitness. And that means when something hard happens in our life, you put that aside so that we feel responsible for the people watching the show. But I also feel responsible to the people in my life that I care about and somebody very close to us recently passed away and I'd like to give a very, very special shout out to Larry Evans and a good friend of mine. He's actually one of the people, probably one of the reasons why Mind Pump even exists. I don't think Adam and I would have met had it not been. That was the connection that kinda started. So if you've listened to the podcast long enough, one, you've heard us drop that name more than once. Very special person to us. Two, you've heard Sal and I talk about, we have a select few friends that we share that we didn't know we shared originally, right? Like before we had ever met, we had these friends that would always, and they're close friends, really close friends of both of ours, but yet Sal and I had never crossed paths and they would always tell us like, oh, you gotta meet Sal, you gotta meet Sal. You guys gotta do something together. It was crazy because Larry is one of these guys. He was somebody who Sal hired years and years ago and then I had the pleasure of working with him as a partner at one of the gyms and we worked together for years and then became very good friends after that remained in contact forever and he would always tell me, oh, you gotta meet this Sal guy, you gotta get together. He was one of the, I hired him and he would say I mentored him, I learned as much from him as he maybe says, he learned from me. He was one of the most gifted and talented individuals I've ever met. Officially the best, bro. He was the incredible communicator naturally. I mean, this guy walked into my gym and he comes in in a basketball jersey, basketball shorts and he's like, hey, you know, I'm looking for a job and I felt his energy immediately and he's so likable and I said, come back tomorrow and let's talk. We'll do the interview. I hired him on the spot and I'd never met anybody who could make anybody like them so easily and effortlessly. Like old people, young people, didn't matter where you came from, didn't matter anything. If you met him and you walked in and he was the guy giving you a tour of the gym, you were gonna sign up and you were gonna do whatever he said because you love the guy and this is just the energy that he brought to everybody around. He touched so many people because, again, this talent that he had, just an incredible person and you end up losing touch over the years because we didn't work together anymore but always in each other's minds and hearts and so much respect for the guy and I feel so much for his family. It's really hard to even talk about this on the podcast. I don't know if I've ever shared this story with you but memory pops up of my first experience with Larry. He was a record holder so he broke like almost every sales record in the company. Like he was unbelievably talented what Sal was talking about and I knew of him for a couple of years before we even met and so in 24 Fitness back then it was very competitive, right? So you had what they called a PPR and this is also we've talked about how I knew of Sal by his name before I met him as a person because he'd always be ranked in the top and so those of us that were always in the top were always watching each other. Yeah, so you knew each other because of that. Yeah, so even if you didn't know each other in person you knew of that person because they were consistently at the top and you were competing with them and Larry was probably dominated for the longest than anybody else I know in the company and when you win that often and people don't know you rumors start happening. Oh, he cheats. What's he doing different? It's like people would say that he was cooking the books and all and then I get this call that I'm being promoted to the Hillsdale location and Larry was being transferred over there to be the GM and their idea at this time was that was one of the super gyms. Larry was the top performing GM in the Northern California. I was the top performing fitness manager and never had they tried to pair the two up like that before and they wanted to see what we could do out of there and I remember all of my buddies that were working for the company were like they were so excited cause then I get to go find out is this guy and they were already, everybody was talking to me about find out is he cheating or what's he doing? Is he kinking deals like and I remember getting the phone calls for the first week as I'm working with Larry and it's just like Sal saying like his energy was so contagious. He was such a happy go lucky person. I didn't know a single person that would meet him and not just instantly fall in love and he had that ability to transfer that to a guest who had just walked in the gym and had never, never met him before and you would watch him do his thing and the guy would just do unbelievable. He was the first person ever in my career that ever bumped one of my deals. So I'd never experienced that before where somebody else took a deal of mine and sold something and in sales, that's a big deal, right? If you find somebody real time, I was known for that. I know you were known for that. I know that you would probably have your counselor turn a deal over to you and then after they saw you, boom, they would spend double, triple that. Well, I was known as that guy. So nobody did that to me. Nobody could come over the top of my presentation and do that. Larry, that was like one of my first introductions to him was him doing that to me and like instantly I was blown away and impressed and I remember calling everybody and be like, no, he's just, he's special, man. He's a special guy. Special guy, man, you'll be missed, bro. Love you, man. Hey, real quick, I hope you're enjoying the show. Head over to masszymes.com forward slash mind pump. So masszymes is spelled M-A-S-S-Z-Y-M-E-S dot com forward slash mind pump. This is a company we just started working with that makes some of the best digestive enzymes you can buy anywhere. Now, why would you want to supplement with digestive enzymes? It helps you utilize the proteins, fats and carbohydrates more effectively, helps you with digestion. So if you find that you get a little bit of bloating or constipation or gas from changing your diet, enzymes can definitely help. In fact, this is a product or these products I have been implementing now regularly and I, somebody who suffers from gut issues has noticed a pretty tremendous benefit. Now I can eat more food, fuel my body and not feel bad like I used to before. So head over to masszymes.com forward slash mind pump. Use the code mind pump 10. So that's mind pump one zero for a discount. All right, enjoy the rest of the show. Our first caller is Nick from New York. Nick, what's happening, man? How can we help you? Hey guys, how are you? I started my fitness journey in 2017 around like two 75 pounds. I'm 190 now and I got into OCR training and Spartan races a lot. Since COVID started, I've been doing the same regimen with a very heavy hit focus, doing like a lot of burpees and rows and a lot of intense cardio with two days or I would do heavy lifting with leg day and a back and chest day. And I also did intermittent fasting with a one hour eating window along with keto. And I noticed that my weight would fluctuate a lot when I deviated from that. And I had listened to your podcast with the seven day maps plan and I'm gonna be trying that out. My question is, am I shooting myself in the foot by working so heavy alongside intermittent fasting and keto while also training for Spartans? I feel like maybe I'm going in the wrong direction with this regimen, especially since I wanna perform well at the Spartans but also get the aesthetic that I want. So yes, your intuition is correct. You are, and when I say shooting yourself in the foot, I don't mean you're screwed. I mean, you've just, you've taken everything but the kitchen sink or maybe even the kitchen sink and thrown at yourself. And so now you're in a position where sustainability is gonna become an issue. And this, Nick, is the main reason why people eventually fall off is they do so many things to accomplish a particular goal. And it's just unsustainable either because it's too much to dedicate yourself to or because the person's body, mind, or mind burns out. So here's what I suggest you do. Now I know you like the OCR race. You can still do that, train specifically for the OCR race if that's what you wanna do and do nothing else. Or if you want to start going down the path of sustainability, I'm gonna recommend you start to eliminate the high intensity hit type training, focus on three full body workouts a day, like a MAPS anabolic type of routine, slowly increase your calories and allow your metabolism to start to recover because that's a much more sustainable approach. Will you gain some weight doing it? Maybe a little bit, but my prediction is if you don't move in this direction, you're gonna have a huge rebound sometime in the future. You have to go this way. Nick, would you have any idea where your calories are? When I was doing the hit regimen, I was at like 1,900 calories. And since I've been listening to you guys, I've heard time and again, bump up the calories, bump up the calories. So I've been slowly bumping them up. When I just did like 1,900 to 2,400. Okay. And what did you notice anything? How do you feel? What's going on since then? I noticed that I did gain a little weight, but it's mostly muscle. Like I gained four pounds in the past three weeks, but like three of those pounds are muscle. That's excellent. You're okay. So a couple of things that are really good news. One, for you to go as far as you've gone already, it just highlights your discipline and consistency, which is, as a trainer, you're always excited when you have somebody who can stick to something. And you've been really kicking ass for a long time. The hardest part is going to be the mental challenge here is to get you to kind of calm down with all the crazy movement. And honestly, I know Sal said that you could do the OCR program and keep doing the Spartan race training stuff like that. Personally, if you were my client, I would want you not to. So if you fought me on it, then at the end of the day, you're hiring me and so I've got to kind of bend a little bit. Make the best of it. Yeah, but if I had full control of your plan, it would be let's actually just, and I would either do anabolic or even like power lift. Like I would want your mindset around, let's build muscle now. You've done so well for so long of cutting, cutting and leaning out and losing weight, losing weight. Let's shift our focus for a couple of months on building some muscle and getting strong as hell in the gym. And that, and I wouldn't worry about the scale. I wouldn't get caught up on whether you go up or down a few pounds. Honestly, as long as I actually don't want you to go down, I'd want you to actually maintain your weight, maybe even possibly go up a few pounds like you have currently. And the main goal would be, how high can we get these calories without you putting on any body fat or excess body fat, I should say. And how strong can we get in the gym? And that is our main goal. Walking is fine. So if you've already trained yourself to be running every day and doing lots of stuff, to ask a client like that to go from seven days a week of crazy movement down to three days of strength training, that's it. But what I would say is listen, on your off foundational days, I guess anabolics a three day program, trigger sessions and walking. That's it. I think, yeah, that definitely would echo what Adam's kind of suggesting with that. But I mean, you did all the work to get to where you are now and losing the weight and, you know, in your busy body and you want to keep active. And really like the psychological challenge for you right now is to find what out there is sustainable for your lifestyle. So what activities, what things can you promote that you can continue from here on out, you know, with a healthier body. And that's always a challenge when, because we don't want to perpetually go through this gain weight, lose weight, you know, kind of trap that a lot of times we get into with this kind of intensity that it took to get to there. So, you know, to be able to find if OCR is something that's really enjoyable and it's like a continual thing you want to kind of keep challenging yourself with, great, but it has to be something like that. It has to be something that you really enjoy. You know, that will be able to kind of maintain all this momentum that you have right now. Nick, I'm going to make some guesses, okay? You tell me if I'm wrong or right, okay? I'm going to guess that the reason why you started OCR and the reason why you went keto and the reason why you started intermittent fasting was all to help you lose weight. Am I correct? Correct. Okay, so now here's some just honest, tough love but I'm going to, at the end, I'm going to help you convert this a little bit, okay? Though that's probably the worst reason to do any of those three things, okay? OCR, motivating yourself by doing events is a almost guaranteed way to not have sustainable weight loss. At some point, you're chasing this competition and at some point, it's going to stop working for you either because your body rejects it or because you burn out mentally. The same thing is true with keto and intermittent fasting. Now, to get to where you started, which was 275, you probably had some bad relationship with food stuff going on, which most of us do, right? So that's what led to the 275 and what you did is you traded a bad relationship with food that led to 275 to another bad relationship with food that led to 180 pounds, 190 pounds. So what I want you to really focus on is don't be afraid of the 10, 15-pound weight gain that may happen. I want you to forget about that and think about sustainability. That's the thing that is going to threaten your long-term success. It's not the, oh no, I gained 10 pounds because I stopped doing all these hit workouts and I'm doing strength training. Don't worry about that. Think sustainability. You know, how old are you, Nick? If you don't mind me asking. I am 36 years old. Yeah, dude, do you wanna keep this body fat off for the rest of your life, right? Do you wanna have- Oh yeah, of course. Right, and you wanna have it. Maybe you have a family now. If you don't, maybe have one in the future. You know, friends and other things in life that are very important. And it's, you want, create, your fitness needs to not just support your life but improve your quality of life. Now, of course, part of that is your improved health. But the other part of it is, it's very hard to do when you're stressed, you're stressed out about diet and I can only eat in one hour window and I can't have any carbs and I gotta do this OCR rate. You know, four years, five years, 10 years, that becomes a stressful situation. So remember that and I want you to do the right thing, which means you're gonna have to go against some of your fears and most of your fears are probably centered around going back to where you were before. And that fear is actually gonna get you to where you were before. So check yourself there, take our advice, and I would say for the next three months, do maps anabolic, do the walking on the off days, eliminate the other stuff, don't do the OCR race unless it's super important to, in which case it's a fine, do this one last one and don't weigh yourself for the next three months. Don't even weigh yourself, just look at strength, look at your health, how do I feel? Am I enjoying things? Do I feel just whatever? And then as far as diets concerned, I say this, I wouldn't go, I wouldn't take the pendulum and swing it all the way in the other direction because that's a recipe for disaster. I would say include a little bit of carbs post-workout. As far as intermittent fasting is concerned, I would have a little bit of food normally when you fast, so you're not going in the opposite direction, but slowly move yourself to a more normal balanced way of living so that you move towards sustainability. I'm gonna be even more specific with this and tell you what a massive win for us would look like is if I got you to cut out a lot of the stuff that you're doing, follow maps anabolic to a T, which means you're doing the three foundational days, it means you're doing the trigger sessions, you're allowed to walk. If you wanna go out and walk, I'm totally good with that. You consistently start with about 2,400 calories. You've already proven that you can kind of eat there and your body's responded well. It's added three pounds of muscle and only one of fat. That's an incredible ratio. So get to consistently eating 2,400 calories while following that program and then our next goal for the next two months or so is can I get from 2,400 to about 2,800 and get stronger in the gym? If you came back to me and let's say we didn't weigh at all, right, I tell you just like Sal said, throw the fucking scale away, I don't care about that. Just talk to me about you getting stronger, talk to me about you being able to eat and your energy levels. And then in two months, we hop on the scale and as long as you're not up probably over 15 pounds, you're up anywhere between seven to 12 pound range and you're eating 2,800 calories, you and I are high five and I'm telling you how much you're kicking ass because that would be the most successful two to three months from now is to be able to do that. For you to be able to say you're eating 2,800 calories, doing way less cardio, strength training and stronger, you have completely started to change the trajectory of your fitness journey for sure and you're getting stronger and building more muscle and for sure we'll have a faster metabolism. Nick, do you have MAP Centabolic? I actually do. I bought the anabolic and aesthetic package like a couple of days ago. All right, well, I wanna give you something for free so I'm gonna let you in in the private forum cause I'd like you, I would love if you could, give us updates every other week or so and post it in the private forum and then just tag us, okay? Absolutely. All right, my friend, thanks for calling. Thank you guys so much. No problem. Look forward to seeing you in the forum, man. What a challenge, right? Because you're at a particular weight, in his case, 275 and then he probably had a moment where he's like, that's it, I gotta get rid of this, I gotta change my life and so you do what you do when you feel that way which is everything. Everything at once. Yes and it definitely got him to lose weight but that mental state that he's riding right now doesn't last forever so I'm so glad he called in because now we can move him in the right direction. Well I'm so glad that we answer a question like this too because it's something that we talk about on the show all the time. Like this, he's actually so normal, you know? Sub in whatever weight, sex, age, that changes of course but as far as like somebody who has put on a lot of weight over the last years or decades and is trying to lose weight, this is the approach, it's exactly what happens. I guarantee you didn't start here with all that stuff, it's probably started with right away cutting calories like crazy, doing cardio and then saw the first initial 10, 20 pounds go down and then okay, let's add. What else can I do? Keep running. Yeah, let's add OCR and let's add HIIT and let's do intermittent. And I'm on fire. Right and now what's cool about when I get a client like this is and what I was telling him is that he's got the discipline, right? So if you've done that for the last year so whatever, how long do you say he took him to get to this point? Yeah, I was, 2017 I think he started but if I'm not mistaken, I'm trying to look up there. It was mostly in the last year or so. I mean, this guy's been consistently getting after it so if I can just get him to shift his focus because that's the first hardest thing is to get a client to be consistent with whatever it is that we're trying to do. So he's already proven that he could be consistent. That'll just be the mental hurdle. Not getting caught up if the scale goes up five to 15 pounds and just get stronger in the gym. Our next caller is Roxy from North Dakota. What's up Roxy, how can we help you? Hi, I just had a question about hip dips. Okay. I recently started getting back into fitness in May and as I started to lean out, I noticed some pretty big indents in the sides of my glutes. And when I started looking up like how to get rid of them a lot of the research said that they were either genetic or bone structure or not really possible to get rid of. So I was just wondering if there were any exercises I could do to reduce the appearance of them or if they are genetic or what I can do. Okay. Butt dimples, that's what I call them. Sal's got cute ones. I got a really nice one. So Roxy, great. I love this question because it's gonna allow us to kind of highlight a few things. Now, first off, I've seen the question that you sent us that you're doing all the best butt building exercises. You're doing hip thrust, squats, deadlifts. So you're doing the right kind of butt building exercises. You started working out in May, so it hasn't been that long that you've been super consistent. Do you know what your body fat percentage is sitting at? Or can you give us like a rough estimate, do you think? I honestly have no idea. You look pretty lean from the video. I would say without looking at the rest of you, you're probably in a pretty lean athletic category, especially if you could see. So when you're talking about hip dip for people watching this, literally it's the sides, it's under the hip bone and it's kind of where, as you get leaner, you'll see it kind of come in a little bit. Now, I think you might be a little too critical of yourself if I'm being quite honest with you. That definitely is an area that, I mean, are there muscles you could develop there? Kinda, is it gonna change it much? Not really, you're doing the best exercise. I'd say be a little bit patient. You can gain a little body fat and sometimes that'll fill in. But you also wanna be careful that you don't analyze yourself in the mirror and start to pick yourself apart and notice like little things that, maybe to other people don't look like a problem at all. You might look very fit and healthy, but to you, if you kinda go down this path, it'll be almost impossible to get out of. Well, I have a couple. I mean, there's some things for sure. I saw that you are doing a lot of exercise, but one, I would ask, what does your rep ranges look like? How long have you been training in that rep range? And then also, are you tracking calories and have you gone on a bulk in any time in the last three months since we've been trying to do this? Okay, yeah, no, I haven't gone on a bulk. I don't really track my calories. And rep range, I usually do about eight to 10. And three, or yeah, eight to 10, three times. Okay, and are you pretty consistent with that? Yeah. Okay, so here we go. I would love to see you lift in the five rep range, and I would love to put you on a bulk, because you gotta remember, you're trying to, so, and the side butt is kinda what we're alluding to, to get that kind of heart-shaped ass, right? So that give you that look on the side. And you're doing some of the best exercises, but if you're always in that rep range and you're in a calorie maintenance or a calorie deficit a lot of the time, you're not gonna build. You're just not, you're gonna continue to kinda burn and stay tight and stay firm and stay in the shape that you currently are. But if we wanna build some muscle, build some shape, then we need a calorie surplus. And if you've also been training in that same eight to 12 rep range for a really long time, your body's probably pretty adapted to that. So dropping you down to the five rep range and loading the bar more, and then bumping your calories, and then focusing on the exercise you're doing. I think you're doing great exercises, but I think it's important that you're phasing your rep ranges. And are you following any of our maps programs? I am not. Okay, so I mean, we have a butt builder bundle. So I would love to hook you up with that and have you follow that to a T because in the program, we actually phase you in and out of rep ranges. And the first phase is the low rep range that I'd wanna transition you into right now. So I would transition you into that. I would ask you to bump your calories a little bit and then see what happens from there. Now, Roxy, if I were to talk to somebody that knows you very well and that cares about you and if I ask them, do you think Roxy's a little bit too critical of her appearance, how would they answer me? For sure, yeah, I hear that a lot from my boyfriend. Yeah, so now sometimes we need to listen to the people that care about us the most, especially when it comes to how we judge ourselves and especially when it comes to appearance, especially when you're somebody that's into fitness because look, I've experienced this. You literally do not see accurately with your own eyes when you judge yourself. At least not the way you look at other people. I'm sure you look at other people and say, well, that person looks great or whatever. And then you look in the mirror and you start to really hyper criticize how you look. Don't go down this path. There's no way out and you'll never get to the point where you look perfect if this is the mental state that you're in. Adam has great advice. In fact, if you do what he's saying, focus on the strength, don't focus on the mirror. That'll guide you in the right direction for sure. Have we ever worked out just focusing on getting stronger and watching the amount of weight that you can lift increase? Has that ever been a focus of yours? Has it always been aesthetic? No, I like seeing the numbers go up on the bar and everything like that too. I just, yeah, recently lost the weight so it's kind of been hard to not focus on the mirror so much, yeah. Time to bulk, time to bulk. Definitely focus on that and just allow yourself that kind of freedom to just go in there and just really just keep it just specifically on how much weight you're moving around and how much stronger you're gonna get. You're doing great exercises. I mean, you obviously have done your homework and research on the movements that are going to give you this look that you're chasing but it's just, if you don't give the body the right amount of calories to grow and build a butt. The butt's a muscle, just like your biceps is or shoulders. It's no different if a guy called me up and said, Adam, I have small shoulders. I want bigger shoulders. I assess his diet and his diet is at maintenance or in a deficit. The easiest thing I'd tell him is let's just increase your calories. But the challenge, especially for my female clients, is when I tell them this, they also wanna stay as lean as they possibly are and you just gotta be okay with, hey, we're gonna increase your calories so we're gonna put a few pounds on, just trust the process. We can always reverse and go lean out again but if the goal is to build a fuller, rounder butt. Yeah, feed your body. That's right. We gotta feed the calories it needs to build that muscle and then if we inevitably put a couple pounds of body fat on along the way, which is inevitable and not a big deal and we reverse and go the other way, we're gonna lean out. Not to mention in this process, you're gonna speed your metabolism up. Yeah, and the strength gains are objective, right? Your visual criticisms of how you look can be not objective, right? So that's why it's such a great place to be when you're seeing just strength go up and that's what you're focused on because you either get stronger or you don't. And I will say this, if you get stronger and you do it in a healthy way, what shows in the mirror is gonna change for the better, for sure, that'll happen automatically. Okay. All right, Roxy, thanks for calling. Yeah, thank you. No problem. Man, that's a tough one. You know what? I feel like she was a little disappointed in our answer. Was she a little disappointed? Can you tell, Doug, did she have like a disappointed look on the answer? Yeah, maybe I think she wanted... Secret exercise. You weren't giving out the secret exercise, are you? I mean, I could add some things. Like I would love, my ass is on fire today, the whole thing because I did, I hadn't done single leg dumbbell deadlifts in so long and just you hit all the stabilizer muscles around the hip, which you're trying, she's trying to develop. There's some exercises that we can include, but I think she's already, I guess we should tell the audience because the audience didn't hear it. I mean, she's doing sumo deadlifts, she's doing barbell hip thrust, she's squatting. So she's doing a lot of good movements, lunging, Bulgarian split squats. These are all movements that are gonna build and develop the butt. But this is an area that a lot of my female clients would struggle with and that is, they wanna build their butt and they also wanna lean out and those are conflicting goals. To lose body fat is catabolic and to build a butt is anabolic. One of them needs a surplus of calories and so you just gotta, if you really care about building that butt more, you gotta be okay with, hey, we're gonna try and put some weight on right now. That's inevitably what's going on. Well, and then this is kind of like, I don't know. I guess it highlights a little bit of the trap of Instagram and you know, really just like the comparison trap. It's the thief of joy, right? So you're always comparing yourself to what you see and you're not happy with what you have. And so like, I think it's important that you know, Sal was kind of stressing that to her because you know, and to be able to really, you know, get to the place you want, a lot of times you have to remove yourself from it. Totally. No, that's great balance for us to do. Because I mean, there's two sizes. 100% Sal is right and that we gotta be careful because that's the never ending goal. You'll always just like the guy who is, or girl who's chasing a certain amount of wealth and they realize that they just keep stretching, they just keep, and you see this in bodybuilding a lot too. Yeah, I'm not big enough. Not big enough, not big enough. You know, one of my favorite things about training clients for as long as I did, I would have clients that would be with me for 10 years, 15 years. And one thing I used to love doing is we would take pictures sometimes, right? So I'd have these old pictures from 12 years ago. And I would love to do this because I get clients, this is something we all struggle with. And my client would say something like, you know, oh man, I don't look good. I don't like the way, whatever. And I'd say, man, I remember when you used to say that to me 12 years ago and I'd pull out a picture. When you look like this. And they'd look at it and go, wow, I really thought I looked terrible. I looked great. And it's like, you could be objective because it was so long ago. So you get caught in this trap and fitness does not improve your life. It becomes a detriment to you. So sometimes you have to remove yourself. One of the best ways to do that is just focus on getting stronger. Now that being said, you know, because that's the, there is also some things that could potentially be the main reason why she's not building her butt. Low calorie, same rep range. If she's been doing that for months or years. And she, and these same exercises, same rep range and living in a calorie maintenance or deficit. I mean, you simply give her a few more calories, change up a couple of exercises for the glutes, drop her rep range. Drop her rep range and change the tempo. Yeah. She'll absolutely see some of that butt grow. Our next caller is John from California. Hey, what's up, John? How can we help you? Hey guys, how are you? Thanks for having me on. I work in the music industry. I'm an audio engineer. I'm basically the guy who records and mixes songs. So they're ready for the radio. And I love my job, but I travel a lot. I'm on the road more than half of the year. And for the most part, while I'm in one city or another for a month or two at a time, I can relatively manage my fitness. The problem is come tomorrow, I'm leaving for tour. And as you might know, I'll be in one city and the next practically every night. And therein lies the problem. I find it hard to maintain my working out with the limited availability for space, like green rooms and whatnot, just trying to maintain a healthy eating habit is really hard. And I find by the second or third week of every tour without fail, all of my attempts crumble. And the stress of it all, the increased work demand obviously puts pressures on me. And I guess my question is in the midst of all of that craziness and little control over my schedule, how would you suggest somebody like me stay fit, stay sane and also try and lose some pounds? Oh yeah, great question. And I think I have the best answer for you. So I want you to look at your exercise routine and don't look at it as a way to lose weight. Don't look at it as a way to build muscle. And I know it does all that, but rather I want you to look at exercise as a way to improve your mental health, reduce your stress and improve your quality of life. It is excellent for those things. In fact, studies show consistent exercise to be as good or superior to pharmaceutical drugs for the treatment of anxiety and most mild to moderate forms of depression, for example. Now here's why I'm saying focus on exercise for that. Your life is so hectic and there's a lot of stress and if your workouts become a stress relief for you and that's the way you view it, your odds of being consistent are much, much higher. So what does this look like workout wise? Well, you don't have access to equipment and it sounds like your schedule can be kind of crazy. So I would say 15 to 30 minutes every day. That's it, 15 to 30 minutes every single day I would stick to bands or suspension trainers or body weight. And when you're doing the workout, I want you to think to yourself, stress relief. So sometimes that means mobility. Other times that's gonna mean I'm gonna do 15, 30 minutes of harder stuff. Other times it may mean I'm gonna practice this one exercise I'm trying to get better at. Go for a walk. Yeah, just do that. It'll make a huge difference in your, because the issue here is consistency. That's gonna be the big challenge. So if you look at it that way it'll make the biggest difference. We do have two programs that are very convenient for people who travel, right? So we have Maps Anywhere and Maps Suspension. If you don't have those I can send those to you and you can pick and pull from there workouts you could do pretty much anywhere. So I've trained a lot of clients, a lot of clients with a similar situation maybe not the exact same profession as you but they're home with me, we're training, we're training hard, we're consistent. Their stress level is kind of lower because they're not on the go and they're building muscle and they're feeling great and then boom, here comes a one month, two month, maybe three to six month even trip where the stress level is gonna go up, their sleep is gonna go down and they're not gonna have access. And the biggest mistake that my clients would make like this and I'd always have to remind them is listen, you gotta be okay with the fact that you're not going to maintain what we've been doing right now. You gotta just be okay with, we're not gonna be lifting four or five days a week for an hour and you're eating perfect every day. And so we've gotta kind of modify and be okay with that. So the things I would have to get them to do is, okay, if we've been training and eating this way, if we reduce your training and your movement significantly now that we're on the road, you also gotta manipulate the food a little bit. So I would have them and the easiest thing for my clients is I like, this is where I like to meal skip. So we were training consistently, we're eating consistently. Now they're on the road or they're sedentary for a large person a day or they're not getting very much sleep. So I'd say, listen, let's take the meal that you normally have at two o'clock or maybe your first meal or your last meal and we're gonna eliminate that when you're on the road and you don't get a lot of movement. And then I would give them a program like Maps Anywhere or the suspension trainer and say here, all you don't need anything but bands or the suspension trainer, the days that you have a good hotel room, you got a great night's rest, get after the workout, follow it. The days that you wake up and you didn't have a good night's rest or you had a lot of stress, don't just chalk it up and go eat tacos or some bullshit. Go for a walk. Go for a walk or do some working inward. So I want you focused on feeling good and taking care of yourself, not so focused on your muscle goals or fat loss goals are here. It's like what Sal said, what all the things you're doing when you're on the road is to optimize your job and your performance and your mental health and what you do for a living. And don't worry when you get back with me and you're back home and we got the gym and we have some time then we'll go after it hard again. Yeah, very similarly I had clients in your situation too and that's why we created those programs but to view them in terms of being restorative and being somewhere where you can go to kind of de-stress but also I had my clients first thing in the morning and that was like basically their cup of coffee was that 10 minute supercharger workout where it's just a very basic workout that you could do consistently, it didn't take up a lot of time, it made you feel really good, really energized and got you out and started your day on the right foot. So honestly I think that if you can really just dedicate that first instance in the morning to getting your body sort of charged up through physical activity it's gonna set the tone for the rest of the day. Yeah, John, if you did 15 to 30 minutes every day and it could be something different every day just again, listen to your body. You know that's probably gonna average out to two to three hours of structured exercise a week. That's not bad, that's like going to the gym two or three days a week, right? Except you're doing 15, 30 minutes every single morning I'm sure some mornings you're gonna feel better and you can do more. So what you do is you just set your alarm and you wake up a little earlier and you go into this routine. Sometimes it's gonna be stretching and mobility, other times it'll be suspension trainer, strength training or resistance bands, other times it might be a walk or it might be 15 to 30 minutes of meditation or mindfulness but if you do it every single day for a little bit of time it's easier to be consistent with your schedule than it is to carve out an hour and a half at a gym. I also don't know if you've connected these dots yet or not John but there's something that is really common with someone like you. We've all gone through this too is you got a night of work where you like say you grind all the way till like a midnight or one in the morning and it was just a long day, stressful day and then you gotta be back up early next day and you didn't sleep good whatsoever and we've talked about what happens with cortisol levels and then all of a sudden that next day you have these weird cravings. You hadn't thought about jacking the ball since you were a kid or also you want this fried greasy food that's very normal for that to happen and if you know that ahead of time that oh shit this was a bad night you put on kind of like your defense mode that day like you know what I know my body's gonna be wanting this food or doing that so getting fed with something good and healthy and balanced early and then just kind of making that a day where you're walking and just staying active you don't need to get after it but just being mentally prepared that you knew that you got a bad sleep day you better be prepared for that craving that's gonna kick around 10, 11 or noon of wanting shit that you normally wouldn't even want and that's where this spiral effect happens is I get shitty sleep, I didn't move very much I was stressed out and then on top of that now my body's craving this greasy food and I'm just hungry because I haven't slept much and I'm tired and then you just do it and then that's where the spiral happens so being aware of that is huge just to know it's coming. Yeah, it happens all the time and if I might add we're on a tour bus and we're lugging equipment back and forth I'm curious does any of that constitute as physical exertion or activity towards workout goals? Absolutely. Yeah totally man, I mean you're moving of course, absolutely. And not always symmetrical, that's the fear it's not planned, it's scared. That's okay, those are the days that you allow yourself to eat a little more calories and then the days when you find yourself sitting at the desk or working all day and not moving those are the ones you gotta be mindful of pulling back a little bit, that's where this I think that's one of the hardest things is like when you get on like a plan where when you're home and you're consistent I mean you're training, you're moving. It's predictable. Yeah, it's predictable where when you do something like this you've gotta be kind of mentally aware of like oh shit this is a day when I didn't move at all I need to, and that's how I would tell clients to keep it easy for them, I'd just say on those days drop a meal. Whatever you would normally do you know you didn't move very much, drop a meal on those and then the days when you are you're moving hell of equipment, sweating while you're just doing your normal job, well shit that's the day you feed that body make sure it's taken care of. Okay, no makes perfect sense, thank you guys. No problem John, we'll send you maps anywhere and map suspension, okay? Thank you very much. Have a good one guys. Thanks. Thank you man. This is hard. It is. This is really hard. I'll tell you what, you know obviously all of us have been training a long time I've been doing it for myself for a long time and I'm always, I'm typically pretty consistent because I figured that out for myself a long time ago. It's not about going to the gym and building muscle and looking good when I got really stressful stuff happening in my life. I literally go to the gym and it's mental and psychological. That's it, a hundred percent and it keeps you consistent that way. So what's the end result? Well the end result is you're much more consistent and you get the mental benefit from it. So exercise is not just developing an aesthetic physique and looking great, it's so much more than that and if people realize that then they, oh my gosh I'm so stressed out you know what I should do? 15 minutes of exercise or activity. The truth is though not, and this is where we're different, right? Like I totally identify with this as a challenge for myself. Like you've been able to build that for yourself. I mean of the three of us, I think Justin would agree too. Like you were the one who rain or shine, stress or no stress, fucking, like you don't miss your workout. You've connected those dots, you've found a way to always do that where I was more of the person who was very on or off. When I'm on, I'm dialed, when I'm training consistent. All or nothing. Yeah, all or nothing. And so as I got older and you know, would see these patterns and realize like I'm not always gonna be all the way on, how do I adjust my life? So and it's amazing, you don't have to, and I'm in a situation right now, I'm just coming off of COVID, I didn't train for almost three weeks. What I've learned to do over all these years and mistakes that I've made in the past is, okay, when I'm not moving that much and I'm off the wagon a little bit, I've got to adjust my eating. I've got to be aware, I've got to scale way back on that because I'm not putting the work in. And then I don't have to do a lot. You do a solid one workout or two workouts in a week, especially if you're doing the good movements, that'll ascending and you keep the diet in check. You'd be surprised how fit you'll maintain, especially for somebody who's actually been exercising for many years of their life. The body is unbelievably resilient. It remembers all that muscle you've had before. So as long as I get in there and touch some weights, do some exercises and I keep my calories in check, you can make it through a rough two or three months of a weird schedule where you're off, but it's the, and I know it hit home with them when I told them that about the stress and the sleep and then craving bad food. It's the trying to keep up with your schedule of training before. It's the inevitable, oh shit, long day of work, stress, didn't get no sleep, and then craving some bullshit. And then the spiral happens and then you fall off the wagon completely and then you ride it off and you just say, ah, fuck it, I'm already eating bad, I'm not sleeping good, I'm not getting my four days a week. I'm gonna have another donut. Right, where you've just gotta learn to recognize that stuff and scale back on the food and just getting that gym a couple of times, that's one approach or what both of you suggested, which is just make 15 minutes, you know? Which sometimes I think that's harder for an on the wagon, off the wagon type of person that just adjust them calories, man. All right, our next caller is Ariel from Oklahoma. Ariel, how can we help you? Hi, how's it going? So a little bit about me, I'm 18, and I'm actually a rock climber, but right now I'm at school, so during the week I kind of just focus on lifting, strength. And my question is actually in regards to standing abwheel rollout. A little bit of context, I do a lot of work on the bar and rings for abs. I can do like a front lever, I do a lot of L-sits, toes to bar, but I've never been able to do a full standing to the ground abwheel rollout. So I guess my question is, do you have any specific programming or advice for accomplishing that? And what are your thoughts? Yeah, first off, that is a very hard exercise. Pretty sure that Sal can't do that right now. I was just gonna say, you know who else can't do a standing abwheel rollout? Yeah, that's legit. So that's a really, really hard exercise. Okay, have you identified where the breakdown is when you go for it? Do you feel the breakdown in your core and low back? Does it feel like your arms and shoulders give out? Good question. Do you have any idea where you feel it? Yeah, I think really it's specifically like on that last little bit, locking it out, getting the full extension overhead. So I guess probably shoulders and a little bit like kind of the thoracic region. Yeah. Okay, so someone like you, and you wrote a question and you talk about a lot of the exercises, your core is probably pretty strong. It's the breakdown oftentimes with people like you, especially females, is actually the shoulder stability and strength and not so much the core. At least someone like yourself who trains their core so much. So here's a couple of things you could do. One, I would recommend heavy dumbbell pullovers, which will help that type of strength and focus on the range of motion and build your strength up on that exercise and treat it like a strength exercise, like you would do squats or deadlifts or overhead presses. So that'll help you there. The second thing is when you do your standing ab wheel rollout to practice them, you can start by just doing a negative. In other words, get into position and slowly roll yourself out and then lay down on the floor. And that's it, that's a rep. And the goal is to slow that down each time to the point where you can make it super controlled. Then from there, you can slowly start to attempt coming back up, but get that negative portion under control first. Have you done supermans with the rings? A little bit, not really. Are you recommending the pullover? Yeah, so that's the pullovers with suspension trainer. Suspension trainer or the rings, yeah. And in terms of two, like anchor pushups and things like that, like what Sal's sort of alluding to is just like the upper body strength portion of it because your core in general is gonna be pretty strong in terms of like what you're describing with your exercises. But I think developing that strength there, especially with instability with the rings or the suspension trainer and to be able to then anchor one side and reach with the other arm and then both arms together and then also like real deep, even flies and get into that will help a lot. Are you familiar with what Justin's trying to explain the Superman? Yeah, yeah, yeah. Like reaching overhead, kind of like a Y raise, but lower to the ground. It's the opposite. The opposite. So I'm like doing a pushup in a sense. And what Justin is saying is this is the exercise to get you to do what you wanna do because it's the perfect regression to what you're trying to do because you have to have core strength and stability and what's beautiful about it is however far you walk, how far you walk away from the anchor point, the easier it'll be. So like with a client like you- You aggressively increase the tension. That's right. I would start, like Justin's saying, like you might not be able to start from the pushup position yet. That's gonna be the most challenging position. I would have you like, let's- Walk forward. And yeah, envision the suspension trainer above your head and it's the ropes are hanging down in front of you, rings or suspension trainer. You grab hold of them in front of you. You take about two steps forward and then you simulate the exact same movement you do on the ab roller where you let your body kind of fall forward and your arms come up and you resist with your core and your lats and then you pull yourself back forward. And you do that with a couple of steps out. You get good at it. Then you back up a little bit. Then you back up a little bit to eventually get- So you're just adjusting the lever. Exactly. You're adjusting the lever and the difficulty of it. And then eventually you get to the position that Justin's talking about where you're in the full pushup position. You're directly underneath the anchor point. That's right. You're directly underneath and then you let your arms come forward and then you're opening up in that front. But that will be the progress. That's like the once you reach there you're going to be able to do it with the ab roller. So you're going to have to start by stepping forward a little bit and doing that. You do that movement and then I have one more I would add to this because like an isometric type of movement would be overhead carries with kettlebells or if you don't have kettlebells then dumbbell will work but just strengthening your entire body in that position and do carries that with what Justin is saying you will accomplish this movement. Increase your end range strength. You know what? Do you have map suspension? No, I don't. Yeah, that would be a great program for someone like you. Rock climber, the kind of strength you're looking for is kind of full body stable. It's got the exercises that we're talking about. I think it'll be a perfect program for someone like you to follow. So we'll send that over to you. Okay, thanks. All right, thanks Ariel and thanks for listening to the show. Yeah, thank you guys so much. I really look up to you guys and all the information you put out. So thank you. Thank you. Awesome, thank you. Keep kicking ass. It's cool to have people that age listening to our podcast, you know? That's really good. She's seeking out good for it. We were just talking off. We were joking off air that I said it's amazing that anybody under the age of 20 listens to us with our dad jokes and shit. Doug, could you pull up? I don't know if you can do this in the time. I'm trying to remember if we did build those in, I don't know if we built those in suspension trainer or not. Superman's? Yeah. Yeah, they're in there. They're in there. It's just, yeah, it may be more regressed. Like you said, like it's out a little further out. Oh, good. Of the anchor point, but yeah, to your point is, you know, that's the beauty of the suspension trainers. You can really manage the intensity just by walking. That is the exact, I would, we should do a YouTube video on this. So maybe if you can remember a Friday fitness tip or something, you could do this to show. I'll do a Friday fitness tip. Show the regression to it and then how to progress all the way to that because that is a great movement. Yeah. That is exact, that for what she's trying to accomplish. I mean, how cool is it? You got an 18 year old, you know, kid who's like, hey, I want to do this, this really hard. We're gonna do this really, like extremely hard exercise. Yeah, I don't think I can do that right now. Cool, super, super, super, super bad. I love that mentality. Yeah. Look, if you like our information, if you like the podcast, you'll love mindpumpfree.com. Head over there and check out all of our free guides that can help you develop a better, more fit, healthy body and mind. Also, you can find all of us on Instagram. So you can find Justin at Mind Pump. Justin, me at Mind Pump Sal and Adam at Mind Pump, Adam.