 If you suffer from anxiety or low to moderate depression or other mental health issues, I have some help for you. The data is clear, crystal clear. There's one thing that'll help more than anything else. Exercise, to be more specific, strength training. Strength training has been shown to alleviate low to moderate depression and anxiety better than talk therapy, even better than medications. Now, of course, I'm not a doctor. So check with your doctor, but look it up yourself. It's one of the, or if not the most, effective ways to help yourself alleviate or prevent anxiety and depression. Being fit and strong also helps your brain, your mind, and your mood. So if you're not doing those things and you feel terrible, try them out. Watch what happens. You think the reason why this isn't being prescribed more is a lack of awareness? Or do you think it's more a risk issue why a lot of doctors aren't already prescribing this as the first line of defense? You know, honestly, if I'm being 100% honest and giving a lot of, and being great, I guess, giving them some grace, I think really has to do with lack of awareness is probably one of them, although that one's increasing. And then the other one is just application. So when you're a doctor, you don't have a lot of time with patients. You're going from patient to patient. It's hard enough. I don't know if you guys know this, but you're a little bit jaded because of, yeah, when you do give good advice like that. They don't do it. They don't do it. You know what the data shows on medications? On people taking a pill? There's a high percentage of people that forget or don't even take their medications. So then a doctor is going to come out and say, hey, I know you're depressed. You should go exercise regularly. So there are theories like this. I'm going to see 10 people. I'm going to give, in the 10 people, I'm going to give five, the advice to go straight chain. I'm going to give five, the opportunity to take a pill. Then all of, or then another five, I'm going to give both advice and the likelihood that the strength training advice is going to happen one out of five or zero out of five is going to do it. But all five people will at least take the pill and that helps them by 10%. And so I'll take the 10% over the 80% improvement because mathematically that still wins. Yeah, I would think some sort of rationalization like that. Yeah, like they probably have to do sort of like, what's most effective in this specific demographic in front of me? That's it. And I think the other issue is that the studies, because studies require funding. So this is just, this is just part of the program, part of the system is that there's a lot of studies on depression and medications because this is something that people suffer from and it's potential profits. Exercise, who profits from funding a study like this? Right? So we're seeing the studies come out now and they're showing some pretty incredible things. So it's both awareness and the fact that people won't do it, but we need to continue to preach this because here's what the data shows. When they compare like strength training or exercise to let's say traditional either talk therapy or SSRIs for low to moderate depression anxiety. They're like on par in like a 12 or 16 week period. But if you extend it out, it actually continues to work better because you don't get down regulation receptors like you do with medications. You don't get the side effects. A lot of these medications cause weight gain or erectile dysfunction or sexual issues or they become more numb. They can't feel other things. Fitness and exercise, not only does it help with the depression anxiety improves everything else when you apply it properly and you guys know this as well as I do. If someone just started exercising now, imagine the benefits they got in year two and year three versus the first 16 months. Like it's even you get even better benefits as you continue to practice it. It compounds. It compounds. So it's literally the single best thing that we have to improve our mental health. There's nothing that compares. In a capitalist society that allows medications to be advertised on radio and television and that takes up 70 to 80% of the advertising that's out there. Is it even possible for something that's holistic to ever out compete a drug? It doesn't matter. I don't care if it's 99%. You have to change. Yeah, a lot of the message. You know why? You won't though because there's back to your money point and if it's about money, money is driving the markets. The 70% of all commercials are drug commercials. If it's a holistic answer, it'll never win because it'll always get outcompeted. Yeah, but here's why I don't think that's really the main issue. People know that exercise and eating right makes you lose weight. We have an obesity issue yet nobody's still doing it. So I don't think it's an awareness thing as much as it's like people don't want to do it. I'm not sure how to apply. I don't know if that's a fair comparison though. Well, I mean, let me ask you guys this. How easy is it to convince somebody to start exercising and then to do it right and to do it forever, right? It's not, it's hard. So I think that a lot of it has to do with that. There's definitely an awareness issue for sure. So I'm not, you know, discounting what you're saying, Adam. That's a big part of it. But the other part is people have to do it, you know, and you have to do it regularly and consistently. And it's not as easy as just popping a pill. Yeah, I feel like people that really struggle with anxiety. I think if, I want to believe that a majority of them, if they really understood how profound strength training exercise could be for them in comparison to what the doctor is prescribing them, I want to believe more people would do it, you know. And because you could do that and not be successful with like weight loss, right? Like weight loss, burning body fat, building muscle requires another level of commitment dedication because there's also nutrition that's involved in that. You can't just exercise and lose weight. So you could exercise all you want, but if you're in a caloric surplus all the time and eating bad food. Well, so long as you're not over-training, you're going to improve your mental health. Right, that's what I mean. So it's like even, even, even like not the greatest diet with proper strength training and exercise is going to show profound movements in the right direction for anxiety and depression. You know what the other challenge too though is because I've worked with clients who did find the benefits of exercise to be profound for their anxiety and depression a lot of clients. The challenge is also when you feel the kind of anxiety that starts to impact your life and the kind of depression where you identify it. It's hard to do anything, let alone start an exercise program, right? Like if you're anxious and you're kind of depressed, you don't want to go to work. You don't want to get up out of bed. You don't want to like deal with your spouse. Now someone's like, hey, start this new thing. Go into a gym. Do this thing that you've never done before. It almost compounds in the reverse direction, right? Because you start living too much in your own mind and then you don't use your body in a way where now you're getting that kind of stimulus that your body's prioritizing. So it just keeps kind of repeating these thoughts and loops and you start really obsessing over future and things that you have no control over. When in fact, I think that's what a lot of, if you want to just like simplify it a bit of like what you're kind of relieving yourself of. Is you not trying to focus on the future, right? I mean, isn't that really what's so profound about? Well, also being able to have control over your body in terms of improving your body, right? Like you don't have a lot of control out there at work sometimes or like what's happening in the world or whatever it is that's sort of this loop in this trap that you're in. So I've heard someone define anxiety as purely just thinking about what's to come in the future. And so if you were to just stop thinking about what's to come in the future, you would completely alleviate the anxiety. Well, yeah, be present, right? Right, in other words, in simpler terms, be hyper present. Okay. Well, easier said than done for somebody who has crippling anxiety, but put 300 pounds on your bar on your back and try and perform a perfect squat. And I don't care how anxious you are. You have to be super present. And so do you think that's really it? I mean, distill down to it in its simplest form. What's really going on there? Part of it, there's also the improvement in overall health, reduction, inflammation, building muscle. I mean, you release chemicals into the body that are feel good. So maybe that's what makes it so magical Sal. It isn't just that. Oh, it's so many things. It's like it forces you to be hyper present, which is definitely the big rock. It's also empowering. It's also this journey in learning and growth. And then you have the physical effects. Organizing your hormones, you're building your muscle, you're helping your metabolism, you're probably going to sleep. So it's just... People don't realize this. I mean, it's not even in the same universe. No, it's not even close. Listen, people need to realize something that obviously we know our brain is where we get our thoughts and our consciousness, right? And when we're taking antidepressants and anti-anxiety medication, it's affecting the brain. That's what makes you feel a particular way. If your body's sick, so is your brain. Just like a heart that's not healthy or a liver that's not healthy. If you're not healthy, your brain isn't operating in a healthy way. And so it's going to make you feel not so healthy. You are more likely to feel depressed. You are more likely to feel anxious. You are more likely to feel negative with an unhealthy brain versus a healthy brain. So there's also the physical aspect of it, not just the empowerment, you know, I'm doing this thing and I'm growing and I'm going out and doing this thing. I'll tell you, here's what I like. Here's how I used to like to use or work with doctors with patients who had anxiety and depression. They would use these medications as a bridge. Because sometimes you're so anxious and you're depressed, it's so hard to just get up and do something. So they would use these medications as a way to get up and then do the things that are the things that they should be doing long term. So it's like, okay, I'm doing this now. So I can get out of bed. I can go to work. I can go to the gym. I can work out and then slowly wean themselves off as the exercise starts to take over and become the thing that really, you know, helps them the most, you know. There's a lot of, look, there's also a lot of natural things that can help. They don't compare to the pharmaceuticals, but they also don't have the same kind of side effects. So like you can look at St. John's wort. By the way, if you are being medicated for these things, you must talk to your doctor before taking any of the things I'm going to talk about, especially if you plan on not taking your medication. Don't not take your medication without talking to your doctor. That could be quite dangerous. But St. John's wort helps. Sam E helps with depression for a lot of people. Creatine helps cannabinoids. Cannabinoids in some people have profound effects with depression and anxiety and inflammation. CBD is one of them. I mean, we work for the company. We just had a caller the other day. Didn't we just have a caller that was talking about how profound that was? Yeah, we work with Ned. They make a full spectrum hemp oil extract. And that when you feel, and I could totally see how that would help with the acute feelings of anxiety or feeling kind of down. But the way I feel like you should use these things, let's say you take Ned because it makes you feel better, right? Don't just rely on that. Use the Ned to feel better so then you can do the things you know that are going to be beneficial for you long term. The things that you know don't require you taking something or medicating. That's one of the best ways, in my opinion, to use them. But I swear, when you look at the, like if exercise, if the effects of exercise on, if you compare the mental and psychological effects of proper exercise to just the fat loss effects, okay, or the muscle building effects, the mental effects actually kick the crap out of the other ones. People don't realize this. The mental effects are so much more profound. In fact, when you talk to fitness fanatics who've been doing this for a long time, ask them the top three reasons why they work out. All of them will have to do with something to do with the mental effects. They're all psychological reasons. Yes, because you identify this as you continue doing this. You go, wow, it's cool that I build muscle. I look good, but I'm never going to stop because of the mental benefits that it's providing me, of the psychological benefits. So it's a much, much, and nobody talks about this. I don't think it's as easy to sell, of course. It doesn't look as sexy. You know what it is, is that I was listening to, there was a clip on, God, it was CBS, I think it was. Arthur Brooks, he's, you know, wrote a book with Oprah. I've seen that pop up all over the place. Yeah, and I love Arthur. He's an expert on happiness. He studies this for a living. And I remember talking to him about beauty and its impact on happiness. And I remember, I think I'm going to butcher it, but he said something like, imagine if on a scale of one to 10, you were a five in terms of beauty. And then you spent all your time, money, and energy to go from a five to an eight for a nine. Okay, you did, you worked out, you did plastic surgery and all these things, just to improve your beauty. He said the impact it would have on your happiness is almost negligible. Yet people look at fitness and think they'll derive happiness from the visual effects. They think, oh, I'm going to be happy if I look good. That's not why exercise makes you happy. It's not the way you look that makes you feel better. It's, there's much more profound effects that are happening that have very little to do. I mean, it's a side effect, right? How you look is a side effect. Self-improvement work along the whole journey that you're doing it. I know, crazy stuff. Today's program giveaway is Maps Strong. Here's how you can win it. Leave us a comment below this video in the first 24 hours that we drop it. Subscribe to this channel and turn on notifications. If you win, we'll let you know in the comment section. We're also running a sale. Map symmetry is half off and the RGB bundle is half off. If you're interested, click on the link at the top of the description below. All right, back to the show. I saw something I wanted to ask you guys the other day, the total different direction, but it was on my mind and I wanted to know if you guys had seen that. The only fans, CEO, you've seen, did you see what he made last year? Was he making like a million a day or something? Yes. I mean, that makes perfect sense. It's clearing. That's what the company grows. That's why he was clearing personally. Oh, wow. Personally. Yeah. A million dollars a day. That's insane. Wow. Where is he at now? What's his net worth? I don't know. That's a good question. Maybe Doug can find what his total net worth is right now. You know what though? Were they really trying to pivot earlier in terms of like not having as much sexual content? Or was that just a ploy to get attention? I remember as they turned it right back on. They did and I don't know if it was a ploy or not. I do think that I think it was considered at one point that if they wanted to go public, that that was the direction they were going to go. And I think for a minute there, they had considered it. But I think quickly realized when they did their data. What is it Doug? He's worth 2.1 billion. A billionaire over something like that. There it is. That is crazy. Well, he's in that category of people that turned to billionaires in... During COVID. Yeah, during COVID. Did I share that stuff with you guys? Dude, it was a billionaire day. Yeah, a billionaire day. So he was one of them. That is crazy. Only fans. Isn't that wild? That's insane. I know. I, yeah, that sucks. I mean, he's like a legal pimp, right? You know the data? I mean, that's really what the website has become, right? There was a clip of... I don't remember what it was. It was like a podcast and there were like people debating or whatever. And then they were talking about how like, oh, you can just go on OnlyFans or whatever and make a bunch of money. And this guy brought up a chart. Such a small percentage of people actually make a living on OnlyFans. You have all these people on there, all these girls, all these whatever posting videos and pictures of themselves thinking they're going to be the next millionaire. The vast majority of them make like a hundred bucks a month or less, five, 50 bucks. And they're putting themselves out there that way. Pictures circulate everywhere. Ruining themselves. I mean, it's not that much different to like, with fitness influencers or influencers in general, right? Yeah. Well, except there, I mean, I guess you could do embarrassing things. Sure, or just dedicating your life to trying to become an influencer. You want to be so bad. Like, because you saw that one. Yeah. The percentage of people that actually are very successful being a quote unquote influencer. And then yet the, how many kids are now, I mean, it's, isn't it turned into like one of the top like three. Oh, when people, when they ask kids. It didn't even exist. It didn't even exist as a like, yeah, what do you want to be when you grow up? Yeah. Like it's now become like a top three answer from, I know, from kids. Have you guys got that yet from your kids or your kids starting to say things like that? No, my older kids now, but I hear it in some of my little cousins. No, they haven't said they want to do YouTube. But they, so they, what do you mean by they know? They know that it's, you don't want them to? No, I think, no, no, no, they don't, they don't. I said no as in they don't. They know that, and it may be because their dad does it. I don't know. They haven't said anything like that. So they're embarrassed for years. Actually, I tell you, I went shopping with my daughter, my 13 year old daughter, over the weekend. And it's always, it's hard to like, it's really hard to connecting, have conversations with your, I guess with teenagers in general, but my 13 year old daughter is like, hey, you know, trying to talk and. Yeah. So I'm just kind of trying to be funny and just enjoy my time with her, whatever that is, right? So we're hanging out and while I'm with her, someone comes up to me because they recognize me. Oh my God. This was my daughter. As soon as a person walked up, oh my God, I love your show. My daughter goes, I'm walking away. No, she did. I was just going to ask you if, if that happens. I walked up to her like, your dad's cool. Okay. She's like, anyway, no matter what you do. I mean, isn't that kind of funny though? I don't know. I wonder how I would have been like, I can't, I can't wrap my brain around what it would have been like if one of my parents were like famous like that or got like people coming up saying like, yeah, I don't know. You would have been stuck. I think so too. I feel like you would be like, oh, that's my dad's cool. I just remember it because I mean people sometimes, and I told you guys this story that my dad won this competition that looked like Magnum PI. Yeah. Tom Selleck. And so one time, I mean, I, I went to like a back to school night and one of the teachers was like, is that Tom Selleck? Like, like, like whispering to somebody next to me. I was like, that's my dad. I was like, yes. Right. I mean, I feel like as a kid, you're kind of like that or you think that's cool. I don't know. They don't, my kids don't think I'm cool. Neither one of them do? No, I think it's cool what I do. They like it, but they're not like trying to show off or whatever. You know, that's, that's happened. You already a few times where fans have come up to you when you're actually with your kids. Right. Yeah. Well, and they don't, and they, the person doesn't walk away and your kids don't automatically go like, oh my God, dad, that's so cool. No, they're just like whatever. But I don't think it's reached their friends. That's why, you know what I mean? I think it might be like if their friends say, you know, start listening, who knows? Am I backfired? They may be like, oh my God, I'm so embarrassed. Who knows? Yeah, that's a good point. Maybe that's different. Like if they heard like that, like from somebody, like somebody who they think is cool, like their age, right? Like the popular kid in school is like, your dad is mind pump sell. But you know what, let me ask you guys this. Do you think like Sylvester Stallone, have you seen these, there's a show with him and his kids or whatever, his daughter, do you think his daughter is looking there because he's dad? They know him, right? So do they think he's as cool as I think he is? Yeah, but I think, okay, so if I tried to, like if I could put myself in that scenario, it's hard for me because obviously I can't even imagine my family like that. But I feel like when you're at that age, when you're like middle school to high school, you want that type of fame or attention or you think that's cool. Like that's why I think being a YouTuber and influencers like one of the most popular things. So knowing that your dad is, I think would be a cool thing. Like, oh, my dad, like to the point where I would like what would be embarrassing is I would feel like your kid would actually be like bragging to his friends all the time. Like I feel like that's what you maybe behind my back. Would that be more common? Don't you think you would get that? Like you hear your kid going like, oh, my dad's, you know, this doesn't want you to see that. Yeah, she does like that guy, like some guys in her school have said, oh, your dad's, your dad's buff. He's kind of scary. She thought that was cool because they were scared. So I'm like, well, that's all right. Yeah, she's like, they're scared of you. It's all right. That's cool. Yeah. I mean, that's different. I don't know, dude. I don't know. Maybe it's because maybe behind my back, but I don't know. It was just funny because she did that and walked away, you know? Yeah. So I'm like, hey, I mean, I guess it's, I guess it's no different because anybody who's in my family or close friends, like they don't think it's cool. I think they'd give me shit about it. Really? Oh yeah. Yeah. So they don't, I mean, my, obviously my son's too small to like even understand what's happening. But like if it happens where someone runs into me like that in public and I'm with like a friend or a family member or something like that, like they razz me about it. Oh, you're so cool. You don't say they do that. Yeah. Fuck off, bro. I know. My immediate friends, you know, yeah, they're, they're, they're almost annoyed by it. Yeah. Yeah. But yeah, my, but my kids are like all about it, dude. Well, mainly like, so ever it really wants to be a podcaster. Yeah. See, so they're at the perfect age where I think they would think it's cool. Yeah. I'm like, we'll see. There's like a million gajillion podcasts now, but like he's got, he's got an in though. He does have an in. Yeah. Whatever he does, he'll be sitting here instead of harassing him the whole time. No, that's hilarious. Dude, I got speaking to kids. My, my young, my two and a half year old, bro, you know how they go through those leaps where they just their language just explodes overnight? This kid, man, he's got a mouth on him. And so we were driving and he likes it when I rev the engine of the car, right? So I'll kind of go a little fast and you know, he likes it, but I'll go fast, go fast. So I'll do a little bit, but then we're going through the neighborhood and he's like, go fast. I'm like, no, there's houses here. We have to be very careful. You don't want to rev. There's people walking. He's like, but you have a fast car and it's in sports mode right now. I'm like, so I can't wait. How do you know about sports mode? Like he's watching the dash, you know? So when he keeps talking to me and I looked at it, I'm like, you know, but I love your brain. And he's like, you can't see my brain. Like this kid, man, he's like too much. Dude, two year old kid though. He's talking to me like that. I love that. So right now we're continuing. I go up there because we, uh, so we went to this place called, um, Wolf Lodge. I didn't even know this thing existed. Have you guys ever heard of this? Wolf Lodge? Yeah. Yeah. Have you heard of it? No, I actually have. Yeah. You have. So have you been to it or no? I have. Is it like water slides and all inside? Yeah. Bro. So there's one in LA and there's one in Mantica of all places. Mantica always has crazy things. It got, it was built during COVID. So I hadn't seen it before that and we went there for my best friend's kid's birthday and it is. It's this massive hotel that's attached to like a indoor water park, outdoor area, arcade, like it's where is it again? Because they just shut down raging waters indefinitely. Yeah. I heard that. Yeah. It's glad it's still doing well. It is over. Like it's massive. Like it's like a little mini water park, Disneyland esque type of place. I mean, shouldn't say Disneyland because it doesn't have like roller coaster rides. It's water parks, arcade. Rope climbing. So I never, I drive, that's where I used to grow up. So I go by there all the time and didn't even notice it. And it just finished and they had this massive party there and it was fucking packed. I mean, it was like, it's so funny because there's the thing that we're going through right now. Like Katrina like blames me. Like that is, I don't like shit like that. I do not too many people. Yes, dude. I don't like crowds like that. I can't get Courtney anywhere near an amusement park. Dude, yeah, I drag her and I just not. And, and you know what, like, and I try and be, I'm trying to be better, right? Like it's my, my, it's like for the kids and so at that. And so like, I have to like actively inside like put it on and like, oh, like, hey, let's go do this inside. I'm like, oh, you know what I'm saying? Like, I do not want to do this. And I try to like to try and red carpet it for me as much as I can, like Kibana and do it all this stuff. It doesn't isolate. Yeah. I can fucking isolate myself. Is there a room that where nobody can come in? Yes, dude. Just all I did all that stuff. I bet you checked to see to rent the whole park out. Well, so yeah, I do ask some crazy stuff. Like, can we get this in the area of this? I'll pay for this area. So anyways, we go there and the kids, of course, the kids that all the kids just, it's, they don't give a shit that it's more of the merrier for them. But my son was like not having it. Oh, he's like you. And he was like, really? Yeah. Covering daddy too loud, daddy too loud. Like he literally like sat in a corner and covered his ears with too loud. And like, I had to take him out of the water park. He wouldn't go on any of the slides that want nothing to do none of it, but Katrina blames me. Oh, and you know what I say? I go like, see, my son's just like me. He doesn't like shit like that. You know what I'm saying? We're the same way. And she's like, no, he can feel your energy. Oh, and he can. He's picking up on your way. Why didn't he pick up her energy? Yeah. That's why I'm like, right? And she's like, he's, he's aware that you're unhappy and he could feel you're unhappy. So then he just goes right along with you. I'm like, I'm like, no, it's not like that. He's like, he's like me. He just doesn't like that. Like he doesn't like all the people and all the craziness like that. So I couldn't hear this right here. Oh, wow. I mean, on video, it looks really cool. Oh, wow. Yeah. That was fun. I know, right? I did. I did all those stuff with with my niece. She was there. I mean, in my buddies, kids, they all love. It was great for them. They're kids that they thought it was awesome. Um, not really my vibe, uh, not really Max's vibe. And so I ended up spending a lot of time in the hotel room with him. But, uh, you know, you know, it's funny. It's really bad. It means most people, you know, it's most people don't like, but you're not alone. I mean, maybe you're a little more extreme, but most people don't like being in big crowds. This is why usually when there's big crowds in areas, there's alcohol. That's why there's alcohol. People think, oh, only if I can mosh my way through. Yeah. Alcohol is every corner. There's a bar in here. Of course. Yeah. Cause the parents are feeling like you. Like I didn't get a drink because I can be in this place. Yeah. Think about that. It's overwhelming. Yeah. How many people go to bars and have to have a few drinks before they could start to relax a little bit? Yeah. Yeah. It's true. It's a, it's a natural state for us. Yeah. I mean, cool concept. I totally thought the concept was super cool. Like I had no idea that even anything like this exists, but it's like the only thing around. So you, I mean, it, it gets like everybody from the Bay Area to the Valley, like, dude, speaking of, speaking of alcohol, I read the stupid, stupidest study I've ever read in my life the other day. I sometimes studies, you just know they're bullshit. You can tell by the title. You just know. Sometimes you look at the study and you're like, this is, this is bullshit. Okay. So there was a study published in the journal of studies on alcohol and drugs. And basically it said, I'll read the title of the article because reading the study itself kind of sound confusing. This is the article. Beer goggles don't exist. Scientists find next time somebody makes the beer goggles excuse, bring up the study. Okay. Really? It's not true. Really? So you don't drink alcohol and end up hooking up with people you would have never wanted to be with. They've already proven that. They've already proven that it lowers your inhibition. Yeah, inhibition. I know. So if that, I mean, that's exactly what would cause that. So how's that? Well, it says, what's their. So perception of physical attractiveness, PPA is a fundamental aspect of human relationships. It may help explain alcohol is rewarding and harmful effects. So they, they study in relation to alcohol. And here's what they found alcohol did not affect traditional PPA ratings, but did significantly enhance the likelihood that participants would choose to interact with the most attractive targets, inclusions. Although alcohol did not affect traditional PPA ratings. Alcohol did increase. Okay. So no, they're just trying to cut. No. Always excuses. Listen, okay. So you're actually attracted to female looking tracks. The next question is who put the study on and what is it? Yeah, funded by the beer. Yeah. Big beer. Yeah. The beer industry funded this. Oh, no. Beer doesn't, doesn't affect who you hook up with. There's a bunch of dudes right now are like, I don't know about that. Hey, more random stuff. I saw this article. I didn't know. I didn't get a chance to like fact check to see how many airports and train stations and what are doing this, but supposedly crocs are getting banned. Why? They're getting what I sound so mad right now. You know, those son of a bitch. I just got into them. Yeah. There's about the order there. Now, you know, yeah, look it up for me. W double check, but it looks like it has to do with the, um, what are those, uh, like the escalators, not the ones that make it go like the, the level ones, not like the actual people move. Yeah. What do you call those? There's not an escalators. What goes up, right? So what are the ones that just one that goes down as a deescalator? I don't know. I'm just kidding. Look at, see, there it is. Well, why? Proximity ban from escalators yet in some airports, train stations, and shopping centers. Come on, bro. If it can happen, it can happen. It's an issue. Is it the strap? No. Is there like a strap that goes over? What's getting caught? Kid fact. By the way, my daughter told me with crocs. So you know how you have the strap that you can either put it behind you. Yeah. There's a term. There's a term. My daughter says when you put it behind your ankle, it's sport mode. Yeah. Yeah. That's the term. There is a term like that. They forget what they call the two. Well, they call this all those stupid little decals they have the Pogs or whatever. Oh, yeah. You could put the little things inside of it. Hey, listen. Kids love that. Hey, crocs. Yeah. My son was getting all those. Crocs were so considered so ugly that they put them in idiocracy as the shoe. I know. I brought this up, dude. Yeah. It was crazy like to see. Another super popular. Yeah. Yeah. They literally researched like what was the ugliest thing out there right now that looked kind of. I always think something like this is a massive troll by somebody famous who did it. Like I always think like when you see like a terrible trend like these somebody goes like somebody who's like soup like tell me you wouldn't do this. Okay. Well, if we were like like uber famous, right? Like Britney Spears, Tom Cruise, like level. We're all friends. I'm like, hey, let's start it. This you could start the crazy. Yeah. Let's get it. Let's get it. I would totally start the trend. Let's you could start the stupidest trend. You know what I'm saying that we make a bet. Like smart wearing a meat jacket. Yeah. People who don't think this is possible for a good six month period kids were wearing pants and shirts backwards because of crisscross. It was a while. Like literally we would show up with our jeans on backwards because all my best friends. I was like, what are you doing? I could I'd never bought into that one. I was like, let's just take too much work. I mean, literally started that with that. It's really, I mean, the book hit makers unpack this like the true definition of like virality is just a couple of really famous people promote something. I mean, that's what it is. It's like when you have, when you have three people that have five million followers, like you instantly can impact a massive part of the population. Speaking of speaking of style, like I said, I took my daughter shopping. Yeah. She bought what look like Janko jeans. Not that big. Oh, yeah. Bell bottoms are back. Not bell bottoms. The straight big ones, the disco duck ones. Then she bought, then she got Sambas, Adidas Sambas, which you guys made fun of me for wearing. The guess what? They're back in style. I don't think they ever went out. They're back in stuff. Certain group. It's all like 90s, dude. Like if you go to the mall right now, all the kids look like they could totally fit in when we were in high school. You know what I mean? You know that my snowboarding boots are Adidas Sambas. That's their style, this. Oh, yeah. Yeah, I saw that with the start. I'm just kind of wear the same thing, dude. Never change. Eventually. You're going to be in style like twice every century. He's going to rough it out for 20 years. That's all. He's going to rough out these for 20 years because eventually. Give me the weird old man that's hip. It'll make its way back around. Hey, are you guys following the fight drama that's going on between Logan Paul and Dylan? Yeah. Dude. He's the, the, the stuff he's talking about is fucking friancé and stuff. Are you watching? It's getting crazy, like uncomfortable. It is personal. I haven't seen the latest, but I know. Yeah. He was digging. He's got like videos and stuff of homeboys wife. Right. Yeah. And he's like, I'll release it. Oh, man. That's kind of a little too. It's too personal. It's going too far. Do you think though that that's sort of the agreement between each other? So that I was, that's why I'm asking you is because I'm wondering how much of this is like real. Yeah. How much is like, well, I think it's real. Right. I think the stuff that they're, he's the rumor. I mean, but he knows it's going to fuel fire. Yes. Right. So you had to know that this is the direction. Okay. So the further we get away from the sport and being it truly about the art of the sport and two great craftsmen at their sport, getting after each other and the more it becomes about the drama, the more and more we're going to see like Ricky Lake and Maury Povich. Yeah. Right. Yeah. For sure. It's, I mean, that's, that's Jerry Springer. Yeah. Jerry Springer. I mean, it's literally we're, we're playing right into that like the, the crazier, more outlandish and ridiculous. The drama and the stories are the higher the pay-per-view is at what point is it going to get too far though? It starts to get uncomfortable. Like they're talking about each other's wives and like how like we're so I don't, I don't think it'll ever get because the Paul brought like they bring this on themselves. Here's other masters of here's what will happen. So all it's going to do is it'll carve out the opportunity for, for both to exist. What I mean by that is professionalism versus. Yeah. I mean, because those shows still exist. Yeah. Everybody knows Jerry Springer is ridiculous yet. There's still millions of people that tune into it. Yeah. Let's just hope it doesn't go too far. I remember what happened in the nineties with hip hop where they would talk shit about each other on songs and then they start shooting each other. Yeah. They cross paths at a casino and then, you know, cause this is like really present. He's like got videos and pictures of his wife. I know, but that could also be to just this point. I mean, again, if it's like Jerry Springer, then it's staged, you know, then half of it, half of it is staged. How, how much do you kind of miss though? Like those reveals where it's like, you know, like you've been cheating on me. Did you see the pack of cigarettes? Oh, dude. And then he comes out and he's like, hey, they start making out. I was like, no. Did you see, did you see the pack of cigarettes one I shared the other day? Yeah. It was a Jerry Springer old clip and it was a guy who was the girl was just like telling him like, I, you know, I have to tell you when you were out of town last week, I went with like, you know, Dave, his, his best friend and then we spent the night together, we had sex and then he, and it's like, it does the music, blah, blah, blah, blah with that. And he's just like, he's like, yeah, I already know. Dave and I had a bet. I bet him a pack of cigarettes. So all I left, I'm down a pack of cigarettes. Yeah. He's like, I bet him 50 bucks in a pack of cigarettes. And he's like, so I'm down a pack of cigarettes and 50 bucks and then she gets mad. Yeah. Come on, dude. Well, Brian bet me 50 bucks in a pack of cigarettes that he could sleep with you. So now I'm down 50 bucks in a pack of cigarettes. Oh, that's a classic, dude. Did you guys, uh, so this was interesting. I got mixed, mixed feelings about this. So our great governor of California, Gavin Newsom, did you hear that again? It's not accurate. Did you see truthful? Did you see his complete 180 on how they handled COVID and the policies here in California? Yeah, I don't understand. Very authentic. I thought he basically got interviewed. He said basically, I mean, maybe Doug can look up the quote, look up Gavin Newsom, COVID remarks, something along the lines of, I mean, it's pretty strong statement. Like we did everything wrong in hindsight. I would, if we could go back in time, I would do everything different or something along those lines. Really? So let's speculate. We'll have to watch this. There are, there are two options here. I think option one, he's sincere. He literally learned his lesson. He looked back and said, damn it. We really messed up. I'll never do that again. Or two, do you think that there's some internal polling that they're looking at right now? And they're like, uh-oh, this will, People didn't like all that. This is bad. We better hurry up and reverse on all this. Yeah. What's the say there? Yeah, it's no longer divisive. That's why, right? I mean, it was like, at one point it was like divide everybody by there's, there's, but now everybody's become, even the people that were like crazy about COVID early on are gone like, oh, it looks like we went a little too far with stuff. We went way too far. Do you know that? You know what's even, what's annoying? And I really far. I said this on the podcast during the pandemic and it's actually happened. Politicians are coming out and they're lying. We never forced anybody. It was all voluntary. Right. We never, people never lost jobs. Never lost their job. These are politicians actually saying this. Are there lawsuits that are out? I mean, there's constant loss of lighting, aren't there? Oh yeah. So, but now, but this, I think what happened is they looked at internal polling and they're like, uh-oh, we're screwed. If we don't, like, what are we going to do? We need to come out and apologize and reverse course because otherwise we're not going to get reelected. Yeah. That's how strongly people feel about this. I was talking to Doug about this the other day when you guys were here and he was talking about like the, you know, of course the, the handful of one stars that we get is always anytime we mention politics and stuff on the podcast. Sorry. And it's always like, stay in your lane. But he brings a good point, right? He brought up, he's like, so what? Leave it to the CNN and Fox, Fox News people. Like they're so qualified. They're, they got, they get it all right. I know that's what the irony of that, right? I know. It's like, uh, yeah. That's their entire lane and they got it wrong. Leave it, leave it to those people that are lying and that have a bias to talk about it. Not other people that have no, no skin in the game. Don't give a shit. Have no bias. Don't let us have a conversation about it. Meanwhile, it affects us a hundred percent. So it's like, how can we not talk about certain things? It's the irony of that. I mean, we try to be balanced is, I think is the biggest point at all. Well, there's a lot of stuff that's weirdly, weirdly weird right now. Um, the, the, uh, it was a governor of New Mexico tried to suspend, uh, open and conceal carry laws in the state because of some gun violence or whatever. And get, and everybody went against her, including, uh, Democrats, including what's that? What David Hogg, remember that kid? You know that kid on social media, super anti-shooting. He was, he was one of the kids, uh, at the park, I was a Parkland or whatever shooting and he became the super advocate for like gun safety. He even came out and he said, I'm all for gun safety, but this definitely violates the constitution. I'm like, what just, did we go into another universe? I don't know what is happening? I think the polling is showing. There's a big swing. There's a big, yeah, cultural shift that's happening. You know, cause she did that and they're even talking about impeaching her. Wow. For trying to pass that. Yes. Oh, wow. I didn't see all that. I know. Yeah. Which is really, really crazy. Anyway, uh, you guys would laugh because maybe Justin would appreciate this. Those gluten free nuggets on butcher box are now, and I see this. I know you like nuggets so much. They are now, they're becoming meals. I love kids for me over you. Yeah. I have, I'll eat 12 of them and that's it. That'll be my meal. I did tell Katrina. They're the last time they're the best. No, I'm not. I'm going to say they're the best. Yeah, they're hella good nuggets. I mean, I feel shame about that. Yeah, they're so good. At least they're not dying. I told you the last time we brought them up on the show, I told Katrina and I got home. I'm like, hey, could you next time we do our butcher box, could you do a double order? So I, cause right now I felt guilty. They're like Max is like, do you mean his food? Yeah. So I won't eat them. I'll pick out on when he has them, but I won't like make a meal out of it yet. But if we get an extra package, they're not just a little bit of carrots and sliced apples a little milk. They're the best nuggets I've ever had. Period. Yeah. No, they are their heads down. They crushed it with. They don't really. I still have yet. I have them. I saw Katrina today in our meeting. I saw she was eating one of the egg. Oh, I haven't tried. Yeah. The egg bites. You've already done that, right? I did. And it's, I mean, again, I don't want to be a dead horse with this no cheese thing. But like, so they have the sausage ones, which I think are the best ones. They have cheese, but the other ones I can eat. It's the bacon and like chives, I think. Oh, so there's one with no cheese. Yeah. Oh, good. So then I can do that. Okay. Awesome. All right. So it's you, right? Adam, that uses the BPC under the skin sub Q. Yeah. How often do you do that? Not often at all right now. I only do it for injuries. Oh, so you're only acutely. Yeah. So anytime I remember the last one I had like in my hip flexor kind of like high quad area. I was like had an issue. You, I mean, I use that every time I've used that thing. So I have the, so I was doing the oral so people don't know BPC stands for body protection compound. So it's BPC 157 and it dramatically speeds up healing and recovery in the body regeneration also helps produce nitric oxide. So you get better pumps, blood flow, it helps with the formation of blood vessels. So it's like, it's like this rebuilding type of compound peptide that you can use. It's extremely safe. Anyway, I was using the oral one for my gut and I was loving it. I called our people at MP hormones. I said, I want to try the sub Q version because it's supposed to be stronger, less localized to the gut, but more systemic. So they sent me a bunch of bottles and I was squatting heavy and every time I go real heavy I got to be careful because my left ankle ever since I injured it years ago, my mobility isn't that great and I'll feel it in my left knee. My left knee will feel a little tight. It feels like meniscus, you know, kind of swelling. So I know you're supposed to inject near the injury. So I did it under the skin right where, right where the knee is where the meniscus is. Okay. It's weird. The next day, my knee felt 100%. So I told Jessica, I said, this is not, this is weird. Like it can't be okay the day after this is wild. I've been continuing to use it. This is probably day seven and now I just do it for systemic, right? Profound, like energy, I feel phenomenal energy, reduced inflammation everywhere, better pumps. This is crazy stuff. Remember when Dr. Seed said this is the one peptide he'd have everybody take? Yeah. Yeah. I can see why. I've never used it like this before. I only did the oral one. Is that called when you take it like consistently every day? Is that prophylactically? Is that what they call that? That's if you're, so it's pro recovery. It's good for inflammation. You can take it every day. You don't have to take it just for injuries. Yeah. And that's how a lot of athletes and people, because I've heard it. Yes. Again, other doctors even starting to kind of remit, like recommend that it would be something they'd consider. It's the most recommended peptide of all the peptides that has some of the, the most positive benefits as far as like all of it. So the top three, MOTC for so far, C157 and semi-gluteide, right? I haven't tried semi-gluteide. No, no, I'm not saying personal. This is like what, like the reviews are like, when you look at what everything that's been used and researched, those three tend to have the most positive feedback. Yeah. I would say so. Maybe the growth hormone release is a little bit too, but the BPC, I like actually more than the MOTC even really. Yes, I do. Cause I like the MOTC, but I feel like cycling off and then coming back on to be the move with that. Yeah. He starts, you notice it for the first six, just kind of tapering off. Yeah. No, I don't know, man. I feel phenomenal in the BPC. Like phenomenal. My workouts feel different. Everything feels different. It's pretty crazy to the point where I'm like diving really deep into the research because I didn't expect to notice this much. I thought I would have like a little less like two time, like it lowers inflammation a bit. I know the brain inflammation for me, like I can feel CT what's the name? Jay Campbell. He made a joke about that, but that's true. Yeah. So people who like play football or whatever, probably a good idea. Constant just VPC is also inexpensive. It's one of the more inexpensive pets. So, oh, really? Yeah. So it's, uh, it's accessible for, uh, for most people from that regard. I still want to take the pill form because I want to try that for my gut. Yeah. Yeah. So you, so I'm not going to get any real benefit to my gut by taking it. Well, that's not true. People also report lots of gut stuff. Now, my gut is excellent since I've been using it. However, I was also using the oral version before. Okay. But when I'm going through, cause here's the deal. I go through and I read studies and then I read anecdotes and a lot of anecdotes. They go on forums and a lot of people remark on their gut health, uh, just from even from using the subcube. Oh, interesting. Yep. Okay. Well, you have your psoriasis. You should use it like all the time, like on my psoriasis. No, no, no, no, no, just, just do it in your stomach. Like, like, you know, like whatever, but that's why I wanted to do the pill form. I thought that would be no, they for skin. You could topically apply it so you could get a cream and put it on, but try since you already have it. I would just do that every morning. Yeah. I do have, I have quite a, actually I have quite a few of the BBC one of these seven bottles. I have that more than probably anything else because I was only using it when, whenever I'd have like little injuries. I take that for a few days. It's actually scary how fast I was just going to say. So like, I was telling my cousin because he's like, what? Cause he's, he's had some kind of chronic shoulder stuff and I told him, I said, the only thing I'll say to you, cause what I've experienced with my knee is because my knee couldn't have possibly healed that fast. Okay. I want to be very clear. I think that was the anti-inflammatory effects that I noticed right away. The healing, there's no way I could in 24 hours heal. So I told him, I said, if you use it, be precautious with your training, even if you feel good because it can't, it's not possible that I would heal whatever was happening in just the day, but I could see how I would push it and then maybe hurt myself even more because I had less pain. I wish we, I wish, I thought I asked this when we were, when we first were partnering with them like professional teams have got to be using this. I don't think BPC is banned. Yeah, right. We might want to look it up. See if, what is, what is the governing mind? I don't think it's banned, but I think they can't talk about it. Crazy for them not to. I think like the athletes can't talk about it. You know that BPC, you know what else it does? Up regulates growth hormone receptors. So whatever growth hormone you currently have in your body becomes more effective. Well, I know Dr. She's talked about that a bit because he had a huge facility where like pro-athletes to come. I think I asked him that. Yeah. And so he would have to work within certain rules and guidelines for different sports, but like he could treat, you know, with certain peptides from what I remember saying. They've got to be, they have to be used. Yeah. So let's see what it says here. So I want to see if it's banned. It's not illegal peptide to support. Okay. U.S. anti-doping agency in the world. Banned, it is banned. It is banned. It is banned. Oh, wow. As on January 1st, 2022. So just last year. So just recently. So it definitely works. How do they test that though? Like, okay, you're running back. You get your ACL torn. I don't think they could test for it. Yeah. The peptide breaks down so fast. Yeah. And here's the thing. Like, why wouldn't you want your athlete to heal up and recover so they can come back? It's like a massive asset to the sport. I don't know. In terms of it being like a performance enhancement, I guess. The default though is to ban it first, but that's what I do. Because it poses a potential advantage for somebody and until it becomes like a wide spread and accepted. The first move is ban it. And then wasn't like things like creatine originally when they first hit the mark? They talked about maybe banning every ban. Yeah. Like what happens a lot of times when something like that big comes out, they ban it first and then it's like, let's go, let's go do our homework and then we'll figure out. I just feel like, yeah, I don't know, man. It's crazy to me. Even fans want it. Like the owners obviously want it. Like the team wants it. Well, it's a pro. Let's get them healthy and heal. It's a pro health peptide. Yeah. It's not like taking something that just improves athletic performance. This is a pro health, you know, it improves health. So it's not anti health like some of the other performance enhancers that these athletes are using. Yeah. You know, I was thinking the other day, I had somebody send me a message about exercise selection and then I realized something that I think is pretty true. I'd love your guys' input on this. So the person asked me, what is more valuable when training? Is it better to do less exercises for more sets or more exercises for less sets? Now I know it's complicated because volume isn't exactly volume. Less exercises. Well, so, so I, so I asked him how long have you been working out and he only been working out for a year. So that's definitely that. Yeah. So that would be, that's a good question. That's a good, so if you have somebody who's extremely advanced, there's lots of benefits to doing a bunch of different exercises that are unique and different because their ability to adapt to it and, and figure out the movement and benefit from it. Make some more of the right impact. Right. I mean, in any sport direction, like again, the famous like you only throw like two or three different punches. Oh, boxers. You master it. Versus martial. Yeah. It's just, it, I guess the same kind of concept applies where it's like you're just, you're trying to practice, you know, these movements and to do that with adequate recovery, you know, you could, you could spread that out by adding more sets. Well, look, take a beginner. Are they better off doing 10 sets of barbell squats or doing one set of barbell squats, one set of another one, one set of something. You know, it's better off to do, just get better at squats. Yeah, you better. But the more advanced you get, then more exercises I think starts to present for sure more value for sure new variables. So that, that, yeah, good. That's exactly what I thought too. And I noticed how my, my own training, you know, so well, I wish I could promote this like sled a bit more, but I've been doing a lot of drags and pushes and stuff outside my property and uphill and everything. And then what's cool about it is I could put these kettlebells and dumbbells like on, you know, the area in the middle. And so I'll just like stop after I'm doing that and get a lift and I'm doing everything outside in the sun. It's like such, such a nice change of pace. So you, you have a sled, like a wagon. Yeah, it's basically like a wagon. So there's two handles on both sides of it and you can pull from both angles. And so there's this like sort of trough in the middle of it. You can put weights in there. You could stack, you know, plates if you want. But I mean, I've just put like a couple of kettle, but heavy kettlebells in there in the middle. And then I, what I do is I'll stop and I'll do a workout. That sounds like a great workout. And then so you drive it to a place and then do some exercises, drive it back. It's like mentally, it's like you're doing something completely different. You know, you're, you're moving with the exercises. And so anyway, I just, I've been having a lot of fun. What's the name of this? Uh, these are, it's called a what's lead. Torx lead. That's right. Cause it's got the wheels that you can add resistance. Those are, they're super cool. I've been training. I, uh, this last, like, I don't know, maybe this pretty much this summer, ever since we moved to this new place. Uh, I train outside in the weekends. Cause it's, I got the, I have the turf out in the backyard. What do you take out there? Barbell, dumbbells, plates. And I just, I just do, yeah. I love it. I actually have never, I've never had that ability. I've never had a house where it like I, the setup for outside made a lot of sense for me to be able to train. It was, and it's like perfect. So I grew up training in my backyard as a kid and I used to love taking the dumbbells and the barbells out from under the patio cover and working out in the sun. I loved it. I always loved it. I wish, if I built a gym for sure it would have a retractable roof. I would have a roof that could retract. Boom. Some coming in, it's all live. Yeah. I mean, there's just, we, we live now in this time where many people have jobs where you're under fluorescent lights all day or in buildings and I just really appreciate that. And it's just an easy, I'm going to get my hour training anyways. Why, if it's good weather, like why not? I have a theory too that it's more anabolic. I really do. I mean, I mean, of course you can make that case because you're getting the vitamin D synthesis. Cholesterol, your body's, you know, converting to the vitamin D, cholesterol is role in recovery, muscle building. I think even your body heating up like cause you're on a sun too. I'm sure there's lots of, lots of ways you could spend that as, yeah, no, it feels beneficial. I mean, you just feel being out there. It feels. Have you guys, moods increased for me? Yeah. Have you guys ever worked out at Venice Beach? Like the one that's outside? We went that one time. We walked through the muscle. Yeah, we didn't do it. It was always on my list when I was all jacked and I never did it. I was really mad. That's the only way I would want to do it. I want to take your shirt off. I'm average guy right now. I wouldn't want to do it right now. I want to do it when I'm like, yeah. You know what I'm saying? Making it on the news, you know, when they're always like a news care that's around them, they're like, oh, there's the buff guy. Let's fucking get him. Oh, what's the buff guy do? Yeah. That's what you mean. You don't want someone coming in. Hey, sir. So it looks like you just started strength training. How do you feel about it? Like, yeah. Down. Yeah, I don't want that. Be all embarrassing. Yeah. So how are you going to stay consistent? That's why this fitness part goes. Oh, don't they have chairs like like bleachers for people to watch people working? I think they do. Like they do outside. I think I've seen that. Yeah. A few of those. How would you feel lifting and you'd have like people like clap after you're done? Hey, did I ever tell you what that happened to me? That happened to me. Clapping after you do a set. Swear to God. I swear. So I went to I was nine. I was 19. You get a lot of weird people after you. No, stop. Listen, I was 19 years old. He attracts that's why. Listen, this was a long time ago. So this is over 20. This is amazing. This is do you want to watch me? Yeah. This is over 20 years ago. You're glowing. I went I went to Sicily to visit family. My cousin, he was an arm wrestling competitor and he was lifting weights and he took me to a gym. Now there weren't a lot of gyms at the time in the town that he lived. There was one gym. It was in this dude's basement. So it was like a big thing. And I was let's say I was 19. I had bulked up to like 220 something. I was definitely not a very cut 220, whatever, but I was kind of, you know, thick or whatever. And I went with them to work out in this gym. He was so proud of taking his cousin, right? Cause I, you know, cause I look like a workout. Nobody else. And I remember I went there and they were stacking plates on there and I'm lifting. They kept adding plates to see how much I could do and I did a set and I stopped. And then there were like 10 people that were working out and they all stopped and they clapped. It was the weirdest thing I've done in my life. It was so weird. It was so weird. And at that point, my pump sal was born. Yeah. It was born. It was serious today. The ego was developed there. That was the moment I felt it. I mean, you could go down to like, you could go down to the, um, the golds Bernal or it used to be golds. It's now something else. Ain't nobody clapped for me there. No, no, no. There's all the bodybuilders there. No, no. But I mean, what I was going to say was we, there would be so many of us that were competitors that were in there that people would definitely stop and watch and watch you work out for sure. But I mean, that's just, I mean, even being a trainer when you used to work on the gym, people stare and watch, but you put three, four pro bodybuilders all trained together. It's a spectacle. Now see, doesn't that piss you off? I get mad. If someone's watching me just to watch me. Oh, I'm in such a zone when I'm in that mode. Like how do you know they were watching them? Because you can see people's crowding around. What is that? Is that real? Can you really feel like, cause I feel like you can feel somebody looking at you even when you don't know. You know, they, I think you've done studies on that. Like, like some kind of directed, like it was sense. I don't know. They've done studies on that. Doug, Google, uh, uh, can people feel when people are being, I swear by it, dude. I swear I could feel somebody staring at me, dude. I don't know, bro. Adam and I always stare. You never noticed. I noticed. We're both sitting here. Look at Justin. I pretend like I don't. What's going on? Let's look and see if there's a study because I feel like there may be, I know during the cold war they did studies on remote viewing and men who stare at goats. Didn't they actually came back? Can we read something before about moms having eyes in the back of their head is like a, is a true like phenomenon. Like they've talked about that before. My mom did. No, I mean, isn't that they, I thought we, I thought we referred to something about that one time. You left their hair in his actual house. They have like that six cents. They have another sensibility to be able to like, no, like when they're, their kids are falling or endangering when they're quiet. Yeah. That's me with my little one. I'm like, wait a minute. It's been quiet for a while. Where is he? He's in the toilet. Like supersonic sense. So remote viewing is where they would have people who claim they were psychic and they would, they would sit in a room and draw pictures of the enemy's bases and what's going on. Yeah. And they did studies on remote viewing and they found them to be statistically better than random. Well, there's something. They shut me down because you've ever seen that that they've done where they have a monkey picked the stock market. No, that's not the same. Oh, it's not random. It's just like it's. Dude, they, didn't they have had some crazy like group that were actually able to go through and like see like, like classified documents like report exactly what was on them. And then that's where they like pulled funding after it was the same dog. Gaze detection. Yeah. It's called Gaze Detection or Gaze Perception. Don't do that. Neurological studies have found that the brain cells that initiate this response are very precise. Hold on, hold on, hold on. Wait, let's read that again. Okay. I know. Sorry. A bunch of children in here. All right. So it says neuro neurological studies have found that brain cells that initiate this response are very precise. If someone turns their gaze off of you by turning just a few degrees to the left or right, that eerie feeling quickly fades. They suggest that a complex neural network is behind gaze. I like to turn my gaze on. Anyways, what were you going to say, Sal? Nothing bro. Justin's got really strong gaze perception. He does. He picks up on things. It's all energy. Gaze is Gaze Dar's crazy bro. Gaze Dar? Oh my God. How about a shout out guy? Yeah, who's our shout out guy? Doug, save us. I know. I actually picked this one. Ben Greenfield and Ben Greenfield Fitness because he's been posting videos with him and his kids doing old time strength. Yeah, dude. So I gave him all because he asked me. He's like, Hey, can I follow old time strength? I'm like, sure. I think it's so rad that he's going through it, dude. Yeah. And they're doing windmills and the full thing like the single arm deadlift. It only took us eight years to impress him enough to do one of our programs. Well, he finally has a competition piece in there. So I think that's what he's waiting for. Let's just wait for the, you know, hey, you guys. Yeah, you could have done this better. He just wants to smash us at it. Oh, he already can, dude. He's so, the guy can move so well probably. I don't think so. I think Justin probably be able to beat him at most of those things. Yeah, you're right. I think so. It's not me. Yeah. What he'll beat all of us at is he'll do that and then go for our 10 mile run. Yeah, he'll do some crazy swing on or do some body hang for fucking five minutes. But that's, I don't want to do that again. I'll give a shit about that. Or sit in a chair like a vulture and he does that on his toes. So he's actually following and posting videos. Yeah. Yeah. Wow. And it's, yeah, it's great to see. I mean, it's cool. He's got his kids like involved too. I love to see that. No, I'm joking aside. I love them. Yeah, yeah. Home gym training is the best. It's convenient. You can do whatever you want. Work out whenever you want. People tend to be more consistent. The problem is home gym equipment sucks. We'll go to PRX. They have the best fitness equipment for your home. You'll find anywhere is as good as the stuff you get in gyms. Except it's designed with space in mind. For example, they have a squat rack that folds into the wall. Literally comes off the wall four inches. Then you unfold it. Boom. You got an incredibly secure squat rack, but they sell lots of other equipment and they have monthly payment plans. Check them out. It's the only home gym equipment company we've ever worked with. Go to prxperformance.com forward slash mine pump and on that link you'll get 5% off. All right, back to the show. Our first caller is Justin from Florida. Justin, what's happening, man? How can we help you? Yes, sir. First of all, Justin, great name. Second of all, I noticed you've been wearing a Cardinals hat and since you have been, our team's been in last place. We haven't had that happen since 1990. Take it off. You're welcome. We appreciate that. No, anyway, so I dabble in ultra running before David Goggins made it popular, but I've had like a trending issue happen. Like around mile 12 to 15, I think it's my abductors or my hip flexors seem to go out every single time. So I just revert to having the like power hike the rest of my runs and I was just wanting to know, I don't want like what exercises can I do to strengthen them? I mean, I do the butterfly kicks. I've done the abductor machines. I know you guys say that you're not really a big fan of those. I mean, I squat, I do all the right things. I weight lift seven days a week, but as far as just my overall running at mile 15, it seems a shutdown. I'm able to finish most of my runs, but like I did a hundred miler last year and at mile 50, it was just I was done. So anything you guys can do to help, I'd appreciate it. You said, so you said hip flexors or abductors. So is this in the front? Yeah, it's in the front of my groin. It's the muscle. At first it used to be my IT band. I seem to work through that pain. And now it's just every time I lift my legs, it's almost like it's just these sharp pains are going through my entire body and it's so, I mean, it's so painful. It's like one of those races I felt like stopping. It was so bad. So that's why I kind of revert to having a power hike. Yeah. So there's there's probably an imbalance that's going on. And I would, I would guess that it has to do with your core and core stability. And once your core starts to fatigue, that's when you're probably starting to develop this issue. Now you can train the hip flexors and the abductors and the adductors and you can work on hip stability, which I think you should. I think you should do hip stability movements. I think you should use the sled and do lateral movement. But I do think that you're, it's probably related to your core and I would look at the deep muscles of the core. I would look at all the, the ways you could develop core stability for ultra running. I've trained a couple athletes that do not a hundred milers, but they would do 50 milers and it was, it was always related to the core and they would experience similar issues and when we got the core stronger, more stabilized and made a big difference. And then the second thing I'll say is technique. So when you're, when you're doing something with this much fatigue, the technique starts to change when you start to fatigue and then some muscles get overworked and that's when you develop an issue. So I don't know if you've worked with a running coach, but a running coach can identify technique. I wouldn't be able to identify him. I'm not an expert in running, but they would be able to identify technique issues and address those. And oftentimes that even makes a big difference. You could also stop being such an asshole and running so much too, Justin. That's why I don't run off tonight. I play hockey occasionally, but no, it's a once a year I do these races, maybe twice to your tops. I mean, I'm just, I'm just teasing you, but I do think that, I mean, that could also be the problem though. You sounds like you train more like a power lifter, bodybuilder type of training routine, but then you go out and you do these crazy ass hundred mile runs. I mean, if you want to be good at the hundred mile runs, you probably should train the body accordingly to bulletproof your body for that and run more consistently to be able to handle that to, but to train more like a bodybuilder or power lifter for a majority of your year and then to go out and do these runs, it's kind of expected to, to feel the way you're probably feeling. That's my two cents on that. You know, it's a, some people have found benefit from running in water for issues like this because of the resistance that the water creates when you lift the leg and, you know, have to, and there's less stability, but there's more resistance in, in, in the water comparison. There's less impact. Yes. You get that constant resistance. We used to work with a track team. We do that. We do with the parachutes. So you get a little bit of resistance to with your acceleration and rubber bands. But yeah, to me, it sounds like, and so how often do you actually like run and practice that leading up to one of these races? It's been like, it's like a four months buildup to like the longer runs. When I start like the 50 K's the smallest run I'll go on. That's probably like a month buildup. That's not too bad, but for like the hundred, it's a four months buildup and it's just, you know, really like I was doing core stuff, which is kind of nuts that it's, I don't, I don't know. I mean, I can, I do super long planks and I do all the right things. It's just, it's like every single time my groin just decides it just wants to blow out. I didn't say, so you got to understand it's not that your core is weak is that there's an imbalance and there's probably a technique change that's causing this problem, especially if fatigue is going to really like hone in on that imbalance. Yeah. And so this is going to get very specific because you're talking about high performance. Like you're good up to 50 miles. Okay. Most people are not good up to 50 miles. So it's not like, hey, you got a weak core. You probably have a very, obviously you have a very strong core, but there's something going on where there's an imbalance between the communication of the muscles that are involved with this kind of physical endeavor, especially when you start to get fatigued. A running coach is going to be able to identify technique issues and they may also be able to identify some of the core stability issues. And that's where I would point you just because of the level that you're training. Like if you're like, Hey, I run a mile and this happens, it would be a lot easier, but you're, I mean, this you're going a hundred miles. So this is when small things become big things. I don't know if that makes sense to you. Yeah. Yes, it does. Yes, it does. It helps. Okay. So that's, that's what I would do. Do you have maps prime pro? Cause there's some really good hip and low back movements in there that I think might actually benefit from no BS too. Cause some of the stuff you have in there. No, no BS is like about building the traditional like obliques and abs. He probably has that. This is more of a stability strength issue in relation to, yeah, in relation to your legs and your hip flexors and all that stuff, which is different. That's different than just strength, you know, being an issue. I'm a suit. You said you work out your core quite a bit. I'm so that's not something you skimp on, right? No, I mean, after every day's like about our hour 15 of weightlifting, I do some ab exercises for like a set X looks. I don't do it for any, I mean, I used to be in the military. So I used to train it more, but I just try to maintain what I do have. I'm 36 now. So I'm nothing too crazy on the abs. Yeah. You're looking at stability exercises, suitcase carries, what's it called? Counter rotation movements. You're, you know, traditional, like build my core muscles. Exercises are probably not going to benefit you a ton at this point. All right. But yeah, prime pro. Look at the hip movements in there because I think you need to do those as well. Okay, cool. Do you have prime pro? No, I do not. All right. We'll send that to you, Justin. Okay. But anyway, I've been, I've been a big friend. I don't know when you guys started, but I've been listening for like seven years now. Wow. I mean, I was in the military. I mean, maybe it was not that long, but it's been like such a seven years back when you guys were just starting off and it's been fantastic. And whenever I can let people know about you guys, I do and we love what you guys do as a whole community out here. So thank you for doing it. I appreciate it. Thanks, Justin. Thanks, bro. I really appreciate that. All right, man. And take off that Cardinals hat. Hey, it's my high school hat. It's not even a Cardinals hat. Everybody thinks it's a Cardinals hat. It's actually his high school. We ripped off the, yeah, the logo. So don't worry. We're not putting the jinx out there for you. All right. I appreciate it guys. Thank you very much. Take it easy, Justin. Go A's. Thank you. Yeah. This is a, you know, it's funny. So I trained a few high level endurance athletes, quite a few actually. Yeah. And when I would train their legs. So these were runners, right? I would train their legs. And then the day after they would go on these long runs and it asked them, how was your performance affected? It's a, you know, a little bit, not big deal. If I trained their core the day before they were ruined. They would always tell me I cannot run properly. If my keeping everything together. Yes. Yes. Like they got the stamina and the legs, but it's that core, that communication between the upper and lower body. Well, also keep in mind what you kind of alluded to too that when you're, when you're running 50 to 100 miles, this is no longer like a, you know, it's, this is not cardio. It's not like leisurely running. This is like a sport now. Yeah. And it sounds to me like he trains more. Pressuring the hinges. Like a bodybuilder. I mean, he looks like, he looks very muscular. He does not look. For a, for a super distance. Yeah. He does not look like an endurance. And so if most of your training and diet is built around, you know, like being this kind of bodybuilder looking dude or, you know, or power lifter guy. And then you also like on, on the side pick up 50 months and you could get away with that when you're 25 to 30 dudes to get these 35 now. So I mean, you get to a point where if you want to continue to do a specialized sport like that, and it's that important to you to keep up that your training now needs to be geared around complimenting that it's not as easy as like, Hey, when I was 25, I could play hockey. I could look like a bodybuilder and then I could go pick up a hundred mile run like no big deal. It's like, no, you're not that. Dude probably just does it to flex and be tough. Totally. And that's it. And I used to, I can totally identify with that. But, you know, at a certain point, you got to be like, is this good for me? Yeah. I mean, when you say it's around this age too, right? Around mid thirties, mid thirties. If you're going to still train a high level sport, which I would consider ultra marathon running a high level sport, you really need to start to hone in on like, okay, I love, you can play basketball or football into your forties. Obviously we have professional athletes that do that, but so much of their training now becomes geared around protecting their body and bulletproofing their body. And so it then begins to, the training regimen begins to look like that. And less like, oh, I go squat and deadlift and power lift and do all these moves. I mean, the bottom line is the higher your performance is, the closer you get to high performance, the more small things become big things. Big things. Yeah. So little tiny deviations in form and technique. They don't make a big difference until you start to really push things and then they become big problems. And like he said, I put up till 50 miles. I'm fine. Then or whatever. And then 50 miles and I'm dead. Like most people can't walk 50 miles, let alone run 50 miles. Our next caller is Melody from Washington. Hi, Melody. How can we help you? Hi. What a pleasure to be on with you guys. Thank you. Thank you. All right. So, I was recently blessed to be retired. I retired recently and about a year ago, well, about a year and a half ago, I started working out and I'm 53 and I noticed when I was on the cardio machines, the fittest people in the gym were not on the cardio machines busting their butt. So, I looked around and I about four or five months went by and I had no progress. So, I took a risk and asked people if they would help me work out and teach me what they were doing, how they got so fit. Anyways, so I lost 60 pounds in a year and I'm still on a pink cloud. I work out every day. I grew up on a dairy farm. So, I'm used to getting up early and we weren't allowed to sleep in or anything like that. So, I'm an early bird. But my question to you is when I come home from the gym, I'm super hungry, super tired, you know, growing up, taking a nap meant pretty much that you're a lazy, but all I wanted to do is take a nap during the day. So, I'm wondering, I know that you're supposed to get a certain amount of hours of sleep during, you know, every day to build muscle and to be healthy and do, if I were, at first I thought it might have been my age, you know, but if I were to take a nap, does that count toward my healthy sleep to stay fit? Okay, so naps are interesting. There are studies on what's called biphasic sleeping, which is a little different than having a big chunk at night and having a nap. This is where people try to divide that total time. And the data points to the fact that it's better than nothing, but it's still not as good as a full, you know, quality eight hours a night. Now, a nap can help when you haven't gotten full sleep, but it's not a substitute. Think of it kind of as a bandaid, maybe a little bit better than a bandaid, but it's not a substitute. That being said, naps are very healthy. Short naps in the middle of the day, I think around, you know, I think it's like 20 to 40 minutes or so. Maybe an hour has been shown to have beneficial effects in a lot of different people. If you have the time and you feel good, you don't want to nap so long that you wake up and feel groggy. That's kind of where you cut it off. You know, I don't know if you've ever done that where you have such a long nap, you wake up and you don't know what planet you're on. You want to have a nap that is rejuvenating on top of your normal, good, healthy sleep at night. So when clients used to ask me this, I'd actually explain it the same way that I explained protein shakes. Where I would say our goal is to get all of our protein through all healthy natural foods, and then if we need to supplement for it, then we do it. The same way with naps, my goal is for you to get that seven, eight hours in the night by improving your sleep routine and how well you sleep like in the night. But if we have to, a nap can be, to Sal's point, very beneficial, but I don't want to just default to that as like, oh, I'm going to nap every single day. If you were a client of mine and be like, okay, well, what tell me about the night? Like what time did you go to bed and were you watching TV and what time did you eat at? And like, were you getting up through the night? And so I would be working with you to continue to try and improve the duration and the quality of sleep you're getting in the night so that you don't even feel like you need a nap. But in the meantime, we would supplement the nap as needed because there are benefits to it and it's better to do that than to just tough it out and not take a nap because you think you're being lazy. So that would be how I would coach you as a client. So two things, and I know you said you're an early riser, what would you say like an average length of sleep that you get every night? You know, in the winter, when it gets darker earlier, it's easier. In the summertime, I'm usually, you know, outside working in my yard or making dinner, things like that. So I usually get to sleep between 9 and 9.30. My alarm goes off at 3.50. I'm at the gym. The gym opens at five. I meditate my car 15 minutes before I go in. So six hours, six and a half hours. Yeah. Yeah. I extend your sleep at night. I was going to say, yeah. Extend your sleep at night. Do you have to get up at 3.50? Yeah, just naturally get up at that. I mean, your body is tired right after. You're not still milking cows. Are you? No, I never milk cows. My dad milked cows. He milked 400 cows twice a day when I was growing up. He looked like papa. A lot of udders. Yeah. Holy cow. Yeah. Yeah, I would extend your sleep at night. And if you're finding that you feel like you have to nap, I would look at my night sleep first and then I would look at the amount of stress I'm putting on my body second because if you're doing too much with whatever exercise, stress, life, whatever, that can also start to wear you down and you'll require more sleep, but I would add more sleep at night for sure. Yeah. I work out two and a half hours every day, but 45 minutes is on the treadmill just walking. Yeah. So, okay, look, you're probably doing a little too much also. Now, I also want to be careful because I know people are think that we're always going to say that some people can handle that much work because of your history and all that stuff. Maybe you have a high capacity for work. But you got to be careful. You might be overdoing it also with your workout. In fact, I would add more sleep at night and do less of the walking on the treadmill. What does the rest of your day look like? Are you really active all day long after that? Yeah. I sometimes I go hiking or for walks outside and garden and I try not to sit down. You know, I try to get like 15,000 to 20,000 steps a day. Yeah. You don't need to do the walking before the workout. Yeah. Just the workout. Yeah. I think you're fine with just the workout. Sleep longer. Yeah. Sleep longer, cut out some of the extra walking on the treadmill. I think you'll get better results and feel better from that. Yeah. Yeah. Especially considering how active you're saying you already are. If you're getting over 10,000 steps a day already through just normal activity and your weight training, having you do an hour extra of walking, I would weigh rather you get an hour more of sleep. I think you're going to benefit from that far more in this situation. Yeah. Why are you exercising so much just out of curiosity? You know, after I retire, I went to work every day and then after I retired, I was afraid I would be bored and then I started going to gym and I met a group of friends at the gym and it's kind of like FOMO. If I don't go, I won't see some, you know, I won't work out and at first I went every day because I was afraid if I missed a day, I wouldn't go back, but that's not true. I found out that I just like it so much that I don't know. I'm still on pink clouds. So and I just want to keep going. I I want to lose about 10 more pounds and I don't know how this translates into mind pump language, but I want to be my husband. I travel a lot and I want to be on a beach in an age inappropriate bikini walking down the beach and not jiggle. That's a fine. Yeah, I have a question for you since it sounds like you you've gone through this great, great weight loss journey. When was the last time you actually tried to bulk? I don't know much. See, I'm so new at this. I don't know. I eat about sixteen hundred and sixty calories a day. Oh, yeah. Um, that's 150. That's low for somebody that's working out as much as you have you. Did you hear the episode that we did? Why women should bulk? Yes. Well, I listened to the mommy one, the muscle mommy one. Yeah, I really like that one. Yeah. I mean, it's similar to that. Wouldn't hurt to listen to that one again to the other one so you can get just keep hearing that because I think that's if you were my client, the things I said, one, I would have you sleep for an hour or more. That would be more the focus and then I would put you on a bulk. We would try and get strong. The goal would be and are you do you have any of our maps programs? I don't. I don't. Oh, okay. Well, yeah, here we go. I mean you, I would put you on maps anabolic and I would like I would bump your calories a couple hundred calories a day. So we bump up to say to 300 calories a day, put you on maps anabolic, follow it to a T get more sleep. Don't do any extra outside of it. You know, you can do your normal, you know, gardening, walking and stuff like that. But don't try and do any more than that, add a couple hundred calories and follow maps anabolic. And you know, what'll happen melody? What you'll get leaner. Yeah. I'll be able to walk on a beach without you actually get leaner. Yeah. In fact, if you did an hour extra, if you did more sleep and did the didn't do the walk on the treadmill, you get leaner. Yep. Yeah. Yeah. Your your body right now is you're you're fighting against your body with that little calories that much activity you're you're you're going to you're if you can just trust are you in our forum? I'm not. Okay. So I'm going to do both these things. I'm going to give you maps anabolic and then I'm going to have Doug give you access to the forum and then I want you to use that forum as a place for support as as you as this whole journey because I know you lost all that weight and anytime I reverse somebody, they start questioning it within the first couple of weeks. And so use that to tag us and keep us updated on how things are going, but trust the process. If you if you believe in us and when you know that we know what we're doing, follow maps anabolic, get the hour of sleep, add two to 300 calories a day into your diet and hit your protein targets. We didn't say that. Are you eating enough protein? I 150 but you know with the 1600 and 60 calories, it feels like I have to be an extreme carnivore to get all the calories without sure add a couple extra add 200 calories of other stuff. Yeah, you're fine now. Yeah, now you can have a cup or two of rice or a sweet potato in a cup of rice. Perfect. Yeah. So yeah, fall fall exactly what I said. Stick with it. Trust the process. If you need support, reach out to us because you can have access to the forum now and watch what happens to have that body banging. Thank you so much. That was very, very generous of you guys. I'm so excited. You got it. Thank you. Take care. Say cool. I had a client that grew up on a dairy farm and I trained her for a while. She was awesome. And then her niece came to visit and her niece still was on the dairy farm. Okay, so they grew up there. Nice never worked out before. So she comes in strong. Yeah, dude. And I'm like, hell yeah, you never lifted before like this. You're like the strongest woman I've ever seen my old boss's wife. She was only maybe a hundred and thirty pounds at most five foot four or so like that. I mean, you're constantly fucking lifting the strongest guys. I say this all the time on our football team were from Kansas Nebraska. They're just like that's that was their life was they just get up early and they're just constantly moving and lifting and throwing bales of hay and all that kind of stuff. I mean, that's why I mean, she would be a fun client to train. She'd be really fun because she's done a really good. Obviously, she can stick to something and be disciplined and consistent, which is always the first, right? So that's already a hard thing for a lot of people. She's proven that for sure. Now it's literally like turning the knobs, like you're overdoing it. You need to get some more rest. We need to build it. We need to focus on a program that's focused around building strength and building muscle. Maps and a box would be great. Let's feed your body a little bit more. And I bet you she gets strong fast and body body tightens up and she's going to get exactly what she's looking for with less work. Yeah. Yeah. Trust the process melody. Our next caller is Vicky from New York. Hi, Vicky. How can we help you? Hi, guys. I'm well. How are you? Good. Thank you. You look way more relaxed than I would imagine. Oh, I was super relaxed. You just slouched your chair. Thanks for taking my call. I'm at my school. I work in a school. So I look like I'm in a prison, but I'm not. I have just been I'm kind of a new listener since last spring, early last spring. I started in a volunteer program and immediately ordered the summer shred bundle and got right to it. It was a lot of volume for me. I'll give you a little background of myself. I've competed before. I think I wrote my email that I worked with Jeremy Freeman. I figured you guys might recognize his name. He was a world-renowned bodybuilder back in the day. Yeah. Let me look him up. I think I heard that is. Yeah. He used to tell us he was photographed more than Arnold Schwarzenegger. But anyway, he so when I got into weight training, I was a runner prior to that. So when I got into weight training, I was launched into his program, which was called the 42 and it was six weeks intense cardio twice a day for an hour, lifting every morning for six weeks, no breaks, very, very difficult program. So in my mindset became like that's how you do it because I didn't have any other prior other than I went to the gym once in a while, but I was more of a runner than weight training. So from that, I've developed maybe I don't want to say bad habits. I'm consistent, but I get burned out because it's like an all or nothing thing from me. So I ran through maps aesthetic and about four or five weeks in, I did an in body scan and I was at 19% body fat, 117 pounds lean muscle. So I was like, okay, I wanted to get down to about 13% because I think that's a good space for me. I like how I feel. I like how I look at that space. And so I stayed in maps aesthetic, did it for four more weeks and got another in body. It's exactly the same. No change. So I was like really disheartened kind of bummed out. My motivation got challenged. So here I said I finished the program. I went through it. I didn't go through it at the same pace. It was just like I found that I was exhausted doing that. And then all summer long I was doing definitely over 10,000 steps a day, probably more to like 15, 20. And other stuff like yard work and that kind of stuff. But plus the weight training. And I started out with the focus sessions every other day but then I kind of backed off on those too. So I just don't know where to go from here. I started tracking. I tracked my calories for a few weeks because I really, I don't track. When I did it with Jeremy, he would prescribe my diet and then I would follow what he said. So it was like five meals a day, roughly around 1,500 calories and just two cardio sessions a day. You know, it was like I'd everything so I never really had to dive into macros. So I did track my protein this summer and I was about 140 to 160 grams. And then I was for calories I was between 2200 and 2,500 a day. I'm sorry, what? No, I just I already know. I think the guys too probably already know where we go with you. Here's the thing. You traded a terrible program for you for probably the worst program for you of ours. But so it's just you and you kind of hit it on the head already. You knew that is the amount of volume that he had you doing was intensity was just ridiculous. I would never have to do that. So the awful and then maps aesthetic is our highest volume one of our highest volume programs because it's designed. It was designed to mimic how I trained as a bodybuilder getting ready for a show. Yeah, yeah. We would never recommend that to most anybody that's training with us at least until they're not ready to move to that volume and where you're currently at that is not ideal. And so the there was what you're seeing in the in body scan for you is your body's not wanting to work for you. You're putting all this work in your overdoing it and it's just it's revolting. It's not moving the needle at all because we don't have the right balance. We need to we need to balance you out more and that's great. You're hitting the protein and take like you are but we need to back way off the volume and intensity and be more methodical about this approach which the exciting news is that you shouldn't have to work this hard to see even more results. Yeah, we got to back up real quick. We got to back up though. You said you feel great at 13%. What does that feel like to you? What is it about it? That feels great. So the pictures I sent in I don't know who saw them at all. That was back about 10 years ago and one of the first one where I'm like a tiny little bird. I look sickly. I was about 8% body fat for that competition. And then for the next one where I look like I have a little more muscle. I was at about probably 10 or 11. Okay, but I forget how you look. Why do you feel good at 13% what do you feel like? I feel light. I feel energetic. I feel like I sleep better. I don't know. I just feel better about myself in general. Yeah, I don't believe you. I think we're dealing with body image stuff. I don't think you feel better at 13% health wise. I bet you if we checked your performance looked at your labs looked at how your body was responding inflammatory markers you're going to be less health. Very rarely is a woman healthier at 13% than she is at 19%. And I see the pigs Doug. I don't I can't see her pigs. They don't have them included. Oh, they don't. That's very, very lean. That's like shredding a woman would lose her period. She wouldn't have she would be fertile. Okay, so I don't believe I think what we're dealing with here is you like the way it looks because there's a bit of a dysfunction or disconnection with the body image. I think your body image probably see the muscle too. Like I do like that. I feel a little fluffy at 19. Yeah, then there's something else going on here and it's not that you're healthier and more fit 19 is actually really healthy. Let me ask you this. Have you dealt with body image issues in the past eating disorder type stuff in the past? A gazillion years ago. Yes. It's still there. Yeah, it's still there. Vicki. So this is not a so if you I would recommend you work with somebody to talk about this because otherwise you're never you're not going to be able to get out of this whole right. You're abusing fitness and diet and you're ignoring the signs that your body's telling you. I bet you there's a lot of signs that are telling you. You're over training. There's a lot of signs probably telling you. You're not doing well when you get that lean or even maybe now with the amount of work out you're doing and you're probably ignoring them. The irony is you would you would be you would feel so much better if you trained a lot less and probably eight more. You would feel so much better but you're you're it's hard to connect those dots. Yes. More for sure. I mean it's also a huge sign too when somebody leaves a program. I mean the program that he had you on is borderline abusive. So and you left that for the most intense thing that we have. It's like that would be but I didn't know that at the time. That's why I didn't know that was your most intense program. I just ordered it. Listen, I'm I'm telling you this because I'm telling you from personal experience as well. I understand what this feels like and I've worked with a lot of people like you but I know what it feels like and if what I'm saying is if you're dismissing it or you're feeling triggered or whatever that means there's something there and I'm telling you very class this is very classic screaming to me that there's some body image stuff that's going on and you're abusing yourself through exercise and diet and in feeling better at 13% with what I would strongly guess that what you mean is I just like being smaller. Makes me feel more comfortable with myself. That's that is true. Yeah. Yeah. But I will say this part I probably left out just to fill in some gaps though for the past since then from those shows that you I don't know if you see the pictures or not but till now like I've been totally working on mindset and not an all or nothing kind of approach working on my sleep working on getting my calories way up here like I thought that was a lot of calories 2,500 I mean it's it's not it's not bad but you're working so much I look here's what I would have you do Maps and a balik you could do the three-day week program and I would have you just walk Yep. That's it. Okay. Yeah. Maps and a balik the do the three-day week version there's two or three days you could do the three-day week version do the trigger sessions on the off days do no extra workouts except for walking on your own. I want to put you in the form too so we can keep an eye on Yes. So I'm going to I'm going to have Doug's going to give you free access to form. We're going to send you over maps and a balik. Okay. Follow maps and a balik to a T don't do more than that. You're actually your calories are okay. How many steps should I do? Or how many? Yeah, am I doing too many steps too? I mean no that's you're fine. Okay. To get 10 to 15,000 how much focused you have to put on going to get those 10 to 15,000 is that almost naturally happened or is that like hours of you intentionally walking? Depends on the day but it's not hours it's like an hour of walking to get 10 and then anything else during the day just adds up. Yeah. 10,000 a day is fine. Yeah. That's fine. That's how you're getting it. That's fine. I don't want you obsessively walking for hours and hours intentionally to try to hit a number. In fact, I wouldn't even really if you're taking a nice hour walk plus the maps anabolic. I like you there. That's fine. That's healthy. So with anabolic I'll build muscle though. That's what I really want to do. Yes. Yes. Oh, yeah. You're going to. Yes. All right. Okay. You are. Vicki, you're you're doing great. I think I know this is a tough struggle. It's going to feel like you're doing nothing when you do maps anabolic. It's going to feel like you're doing so little and you're going to feel like oh my God, I'm going to gain all this body fat. Trust the process. I wouldn't weigh myself. I wouldn't test my body fat if I were you. I would I would just look at how strongly I am in the gym. Make that your if you need to focus your intention somewhere because you need to have it focus somewhere which is probably true. I would put it towards strength. How strong can I get and if you keep getting stronger you're moving in the right direction. I did get stronger with aesthetic. That's why I was surprised about the body scan too because I heard your caller. Yeah. For me, it was yesterday and a woman that said she was she didn't gain any strength but what she was doing is the phase one. She was lifting a certain weight and then for the next two phases. That's right. I kind of did the same thing. Oh, you got so I know I'm stronger. Oh, yeah. You're going to respond so well to the map. Yeah. And I and by the way that's just an example of you reduced the volume intensity significantly down to maps aesthetic. There's still too much better than what you right. And so your body already started to thank you for moving in the right direction. We're going to move you even further in that direction and you should see it. Thank you again. So yeah. No, we're going to we're going to get you there and then you're going to be in the forum too and I want you to keep us updated. Okay. All right. Thank you. How do I it's on Facebook? Yeah, it's on Facebook. We'll send you a link. That's right. Doug's going to send you a link. You'll have free access and then anytime you communicate and you want to communicate personally to one of us just tag one of our our names and then we'll be able to see. We'll see it. All right. Perfect. All right. Thank you so much for talking to me. Thank you. Bye. You got it. Was I too harsh? No, you you know what? I well, I wasn't sure until Doug pulled the finally pulled the photos up and it's obvious now. Like well, 13% like I feel better at 13. Yeah. The only reason why so you know me I'm I'm I'm cautious with that because of I have a wife that is off the we want to see it. One. Yeah, I just want to see it. I know it's but still does mean that she that could mean as well, I mean just from a number. Right, so but I mean you're you were spot on and as soon as I saw the photos was like Oh my God. Yes. Yeah. I mean and even when she was in the competitive she was just way too way too lean way way way too lean so she's look again speaking from personal experience like I feel better you know when I'm you know 7% body fat 215 pounds but if I'm being honest with myself I don't know yeah what makes me feel better is I feel more comfortable in my skin because the body and it's psychologically yeah, physically you don't I actually don't feel better and that's what you mean I feel better no you like being small you like the feeling of being small on your clothes an aesthetic thing that's right yeah I mean actually I wish we could see exactly what she looks like she probably looks really healthy and good right now for which is the that's the hard part when you have a client like that by the way don't follow program if a bodybuilder decides to train you as a client you're probably going to get the most did you hear what she didn't know any better than she you know it worked for me but always it's so those hard probably hard worker those clients always gravitate towards maps aesthetic or PED or something that we have that we always tell people is like this is like high volume and it might be a lot for in fact the more we say you probably shouldn't do this because it's too much volume the more we probably sell we go first after the program 30% a good news though I mean her protein intake is up high yeah she's got good activity sounds like she can train consistently I mean if she her saving grace is that she's not eating too little yeah exactly that's keep that is her saving the fact that she was at that high calories may be happy because I'm like she's not at least she's not starving yes yeah that's good our next callers Alfredo from Italy Alfredo what's happening man how can we help you much how are you guys we're doing good man you're done great I this is surreal I'm so excited to be here first of all I want to thank you guys for everything you should do I discovered you guys about three years ago when I was in a pretty dark place and I can confidently say that ever since that time my life's gotten progressively better thanks to you guys and you guys really saved my life honestly thank you for everything you do I'll always be grateful so please keep up the good work I appreciate thank you bro thank you no worries so all that mushy stuff all the way onto my question my question is can I increase the thickness of my hands and fingers and if so is the time and effort required to see a significant difference worth the pursuit you want little fat stubby fingers like Justin nobody wants absolutely bro I want to crush people's hands when I shake them all right look so there are there are muscles in the hand okay so if you look at an anatomy picture of the hand in the palm there are muscles in the hand and those can be developed now tendons that are in there and tendons can also strengthen and thicken as well so okay how do you make them stronger or how do you thicken them I mean you train them like you train any other part of your body hand and grip exercises but the hands really do respond well to frequency so it's I would do how often you strengthen right now or how often you lift weights two to three days a week okay so in those workouts I would include with each one of those workouts one or wrist exercises and then on the off days I would use I would grab either a tension ball or rice bucks rice bucket or spring loaded gripper and just play with them throughout the day but don't don't go crazy with them because you will over train your hands very quickly so you just kind of squeeze it a little bit here in there but don't make it like a workout and little by little you'll definitely get what you're looking for is this more of a grip focused pursuit or is this just like overall like an aesthetic thing for you it's it's an aesthetic thing okay yeah yeah I mean that's it right there it's like if you look at people who have the strongest looking hands it's people that work with their hands yeah on a regular basis that frequency makes a big difference have you have you do you have any of our programs I'm running a I have a lot of your programs actually I'm running anabolic right now but I also have the sport one and aesthetic as well have you okay so you have you seen the maps OCR one that we have no I'm not okay that's got like the rice buckets it's got a lot of there's a lot of good hand grip things in there I think one of the most impressive grips or hands out of our friends is a Ben Greenfield oh yeah he's got exactly those those crazy thick fingers and the but that guy is doing OCR work all the time hanging and doing monkey bar work and like he's doing a lot of grip strength things that program is designed specifically for grip strength I think you'll see a difference in that so I've done you don't have to follow the program you can just do the hand stuff in there you can though I mean if that's his main goal what else you got if he's not doesn't hurt to do that yeah you know true enough check it out focus yeah yeah it'll be it'll be yeah like if you got like seriously if you got yourself a stress ball you know those little squishy balls or whatever that people use to squeeze yeah you can literally throughout the day while you're doing whatever I don't know what kind of work you do but if you had a desk you can kind of play with it here in there just don't make it a workout if you do it every day or throughout the day because otherwise it'll be too much well literally just just messing with it throughout the day well yeah if you start really increasing volume there too make sure that you're also supplementing that with mobility risk cars and you know some dexterity kind of mobility drills so just because like you know that's gonna be a lot of new stimulus and stress that you know you might start kind of having some some issues maybe some arthritis I think if you're down you should just follow maps OCR and you'll see some benefits from that and I think you get a lot of what we're everyone's saying right now within that program the only thing I might add to that is this isn't a very unique example of where I see like value and like tools like the fat grips and stuff to incorporate like when you do some of your barbell stuff yeah he can utilize something like that but it's pretty simple I mean honestly it's not like like I said a couple specific forearm exercises adding drills and then and then the frequency throughout the day that's that's pretty much it all right cool thanks for the advice you guys you got it man I appreciate it a lot you got it man all right for it bro take it easy you got it yeah this is a super unique yeah it's it's definitely a frequency thing in my experience that's the strongest my hands ever got was when I would practice just stuff like that just throughout the day and I overdid it at first I would like actually get like a pump yeah I'm doing that's what I noticed I had I started to have an issues because I was so focused on trying to get my my grip strength there's got to be something to be said though too about like all the different very like a part of why I think someone like Ben Greenville has that is the guy is you know grabbing a bow string he's carrying kettlebells and hay climbing climbing stuff that's what I mean like and I think all that's like the weather is well he wants aesthetic you want a thick skin because look here's a deal my skin ain't fit I don't work with construction you know objects I'm not picking up wood and working with rocks when I do that I have to work gloves because it'll shred my moisturized as well yeah thank you I have a few you know I have a few calluses where the bar will sit and that's about you guys both have super soft hands anyway super quiet we talk look at these dude look at those calluses look at those hands I'm rough I'm rough manhands let's all shake hands later and see what's going on okay anyway look if you love the show head over to mindpumpfree.com and check out all of our free fitness guides we have a lot and they're all free check them out you can also find all of us on social media Justin is on Instagram at my pump Justin I'm on Instagram at my pump to Stefano and Adam is on Instagram at my pump paddle