 Electrolytes, sodium, potassium and magnesium necessary for cells to communicate with each other, necessary for muscle contractions, necessary for your brain to work right. Here's the three best ways to use electrolytes, pre-workout, use it as a pre-workout or with your pre-workout to improve your athletic performance, your pumps, your strength and your recovery. Here's the second one. For cognitive performance, you have a test coming up, you need to study, take some electrolytes. Loss of electrolytes or too low of sodium, magnesium, potassium can reduce cognitive function and can reduce your memory, can make it harder for you to remember things. Here's the third way. You wake up throughout the middle of the night to pee often, have some electrolytes before you go to bed, the sodium helps you retain water, reduces the amount of times you have to wake up to pee, thus improving your sleep. Those are the three best ways to use electrolytes. In regards to the cognitive one, why is it then we tend to feel sharper and more clear-minded when we do like a fast? That's different. That's different. So when you fast, you naturally will produce ketones. Well, that's if you're in ketosis, but what happens when you fast is your body starts to produce more catecholamines, epinephrine, norepinephrine, cortisol. Cortisol feels good. So that's what's happening. You really want to kick-ass fast and then have electrolytes. So no calories. So you still get that, plus you get the electrolytes, now you're on fire. In fact- Yeah, that makes me want to do that now. Yeah. In fact, some people will fast and because their electrolytes are low, they'll feel like garbage. And then you have them add some sodium or whatever to their water, and all of a sudden they feel amazing. Because I haven't done this yet. So it wasn't that long ago when I did do a three-day fast, but I did not utilize element and now you make me want to do that. I wonder if I would notice a cognitive boost. I mean, I already feel a little bit sharper when I'm fast. I wonder if I would feel that elevated even more if I was just the water that I was, because I was drinking, you end up drinking a lot when you're, when you're fasting, just keep one, just keep your mouth busy and hydrated, right? But if I was actually using element every time, I wonder if I would notice- I did it when I went fast. Oh, you did. I did. This even before we worked with element, I would just add sodium and salt to my water and I had magnesium and potassium pills added by everything separate. And it was a big difference because, you know, when you fast, they can get those muscle cramps or this one was common with me about 24 hours into a fast. If I was on the floor sitting and I stand up, I'd get a little for a second dizzy because it would lower your blood pressure. When I added the electrolytes, that was gone. So I felt, I just felt better. I felt more energy. So you know where I go? And this is a little bit more on like the electric conductivity in terms of like your body is basically conducts electricity, right? To like send impulses. So your muscles respond. So your cut, like your brain sort of fires and operates more effectively. So this is like sort of like producing a better environment for that conductivity to occur. That's why they call electrolytes, right? That's exactly what they do. Yeah. That's exactly what that's exactly. But just from like a, like, you know, I guess like a, I don't know how to describe. Well, from a communication standpoint, you need electrolytes for cells to be able to communicate and operate to each other and work. Right. You need them. Sort of like the root function of it. Yeah. In fact, do you know how dangerous it is? If, let's say you were, you were trapped and you needed water and all you had was distilled water. Yeah. Do you know that? That's very dangerous. Yeah. That would kill you. There's been bodybuilders that have like fucked themselves up by thinking drinking distilled water would be a good idea when they're also depleted like crazy too. Like there's some like horror stories from that happen. Yeah. Natural clean water in nature is usually high in electrolytes because it's been filtered minerals. Yeah. Yes. It's been filtered through the rocks or mountains or when you get like a, when you have like purified water, they'll add the electrolytes back in, they'll add the stuff back in because like I said, distilled water is dangerous. Distilled water is like, it's the purest water. There's nothing like you can't, you should never drink distilled water. Distilled water is used for other things like medical applications or like it's good for like using it for filtrate filters. Like if you have pumps, like for example, like the, yeah, because electrolytes will get caught. That's right. And it'll create like calcium buildups. Yeah. Or like a netty pot. Yeah. So like all my waterfalls and stuff like that that I have, they had that little pumps. And so I used distilled water. Oh, because then you don't get the minerals on that. Yeah, absolutely. So I've been getting hit up a bunch by coaches, athletes. So we're getting into summer where a lot of times like athletes and coaches, they structure like more explosive movement, conditioning, you know, that kind of stuff. They're out in the sun and, and so they're a bit concerned. And this is one thing I made sure of like when I was a part of like, you know, that, that training process of bringing in a lot of the element to the athletes and like introducing them to that. And like obviously giving them an alternative to, to take like some pinch, some, you know, mineral like salt or in their water, but had better result even. And I know there's like a breakdown of potassium and magnesium on some level, right? Yeah. In fact, they balance it out. Yeah. So, so a packet of a packet of element has a thousand milligrams of sodium. Someone listening is like, Oh my God, that's a lot of sodium studies on athletic performance and health. And, and these are healthy individuals about four to six grams a day. Yeah. So four to thousand to six thousand milligrams a day is optimal. The RDA believes like two to three, which is off. In fact, 2000 to 3000 in healthy individuals shows worse health and athletes reduce performance. So it's got to be much higher. So this is why elements very different other electrolyte powders will have like 200 milligrams of sodium. Yeah. Everybody's afraid of sodium. So you have to drink like eight of them, you know, or four of them or whatever to get the same thing. Magnesium, 60 milligrams, 200 milligrams of potassium. Yeah. So that balance, I just noticed specific because I was sort of, I mean, some kids had their own concoction that they're putting their drinking Gatorade or whatever it was, but in terms of muscle cramps. And like, so that was, that was a big issue that we were like constantly battling. You know, the original Gatorade had more sodium than the, than they do now. Oh, yeah. Yeah. Yeah. It was more of a powder that they would add in and it wasn't this like pre-mixed because of the whole sodium scare that started in the eighties and nineties. Remember these studies connected high sodium to heart disease and all this whole fat movement. Why we started doing non-fat milk and everything like that. Yeah. And what they did is they didn't control very well. So people, if you took a thousand people, everyday Americans, okay, and you looked at sodium intake, people with higher sodium have worse health. True. But the reason why they have worse health is because high sodium is in heavily processed foods or a lot of sodium. So if, unless you control that for that factor, what you're actually seeing when you see high sodium is these people consume a lot of potato chips and a lot of processed foods, a lot of garbage. Yeah. Now, if you control that and everybody eats healthy and then you look at sodium, now you'll see the huge difference, huge difference. Very, and then if you look at people who work out or whore athletes, I mean, I'm not going to, this is, don't take this lightly, a little bit too low of electrolyte drastically reduce your athletic performance. This is a, it's a game changer for athletes. If you play outdoors and you're in the sun and you supplement with, let's say you put element in your water, you'll not notice a little bit of a different, you'll notice a big enough difference to where it's dramatic. It's so amazing how much of this stuff, like I wish, I wish I had my knowledge now as a kid as a young athlete, especially since I was like, you know, I wasn't the greatest athlete, like I was the kid who worked his ass off to be able to get, you know, playing time, worked his ass off to me, like you would took a lot, you know, I wish I had that competitive edge where I had this knowledge, there's so many things training wise, I would have done different diet wise, I would have done different, like I can't imagine how much that would have. Do you remember what your PE teachers would tell you when you would get a side stitch or cramp? Do you guys remember? Just drink more water. No. Well, okay, good. You guys had good teachers. Yeah, well, I mean, that's not the full answer, but that was at least. Oh, that was better than what I heard. They used to say, don't drink too much water. You'll get a side stitch or a cramp. I swear to God, that's what they used to tell us. Wow. And I thought up until I was like in high school, oh yeah, before I go do something hard, if I drink too much, I might get is the opposite. Our coaches like growing up. So like, you know, JV and all that, like they would restrict our water and we couldn't even have water. It was like a weakness. That was common in football. You saw all the time where they have the little, you know, those water sprayer things like that. And then like, they wouldn't let the players go over there. It'd be like, it'd be their reward for executing so many plays in a row. Till kids serve, pass. Yeah, yeah, and then you're running a bunch of lines. It's like, no, until everybody crosses at this time, nobody gets water. Yeah. Wow. Yeah, I was like, why are you going to withhold the water? You want to know, it's funny. So when I said, so I was just thinking about this the other day, my dad has always loved salt and people have always given him shit for it because of course, you know, there's a whole myth around the sodium. My dad always worked blue collar work in the sun, in the heat, sweating his ass off, very hard worker, and he would talk, he would tell people they'd be like, don't eat so much salt. It's not good for you. And he'd be like, I feel worse when I try to eat less sodium. I feel so much better. So whenever I'd go to work for him, especially in the summer, when I was a kid, it's like 12, 13, and we'd be out in the sun and just like, you're sweating. I'm carrying buckets of cement. We're mixing things out there. He would always feel really good. And when my mom would give him like deli meats, like Italian deli meats, like prosciutto, salami, like things that aren't even healthy. And he said, I feel so good. It was a freaking sodium. Yeah. It was a sodium. That's why he was feeling so good because we would sweat our butts off. Yeah, of course, but you had no idea, right? And then, of course, you know, my mom was like, you're full of crap. It's not the salt. My dad was right. Yeah, I know. Man, it's just like, it's the propaganda from, yeah, we all got conditioned that like salt was just like horrible thing to have too much of, you know, they used to fight wars over salt. Yeah. You guys know that? Like major war. That was like the original wars were over that, wasn't it? Big deal. Do you guys know Gandhi? His like his preserve meat is so much longer. Well, it was like one of the most valuable resources that you could get extremely valuable. You know, Gandhi's March was for salt. Do you guys know that? Like his big ass mark. I didn't know that. Yeah, because the salt that they would mine, the British said that you guys can't have it. It goes back to us. So it was like a big thing. So that's one of his, that's one of the reasons why he protested. Oh, wow. Today's program giveaway is maps and a ball like advanced. Here's how you can win. Leave a comment below this video. The first 24 hours that we drop it. Subscribe to this channel and turn on notifications. If you win, we'll let you know in the comment section. We're also running a sale this month. Maps starter. This is a beginner strength training program. It's 50% off. And then we have the maps starter bundle. Now this is different. The starter bundle includes maps and a ball and maps prime. It's our best two programs for building muscle, building strength and speeding up in metabolism. So those are both 50% off. If you're interested, just click on the link at the top of the description below. All right, back to the show. Speaking of food, I just read an interesting study. They did a very well made study. Now it wasn't a huge sample size, but the study was well, well done, where they compared equal calorie, kind of make macro breakdown diets and they tried to see, and then it was crossover meaning these people ate this diet for a while and ate this other diet for a while to see how it affect sleep. That's all it was. How does an unhealthy diet, which and the way they defined it wasn't higher calorie, lower calorie, it was controlled. It was just heavily processed foods over here, high in sugar, high in saturated fat, that kind of stuff. And then healthy diet over here. Whole food natural. Okay, whole food natural, less of those ingredients over here. You could totally guess easily. The, and it wasn't, the timing was everything else was the same. Cause I read the study. I'm like, okay, well, were they eating before bed? Was it more calories? Yeah, I was gonna say. And then ones like closer to Yeah, and they would have a meat one and then eat the other one. And it was a sleep lab. It wasn't reported. It wasn't self-reported. So they were actually in a sleep lab monitored with, yeah. Okay, that's cool. So they could see the different stages of sleep. So a unhealthy diet reduced. So total, same total sleep. They all slept the same. There was a little bit of a higher instance in insomnia with the bad, the unhealthy diet, but the deep sleep, the restorative sleep was significantly less in the unhealthy diet significantly significantly. You know, it's funny about that point you're making right now is not while, not that long ago, we talked about the, the, the, you know, demonization of food and how there's this movement in the space to not call some food good food or bad food. Everybody in the fitness space can agree that sleep is arguably the most important thing that anybody can do to be healthy. And if there are certain foods calories counted for exactly the same that you can eat, that one of them disrupts the most important thing that you could possibly get. And one of them doesn't. How can you not label one of those good and bad for you? Right? It's just, it's just whole movement. It's like an economic angle to that, right? Like this misconception that like healthy food is so much more expensive. And there's just so many ways now you can buy in bulk and, and strategize to find healthier options. But that used to be a big that's pushback. That's one of the selling points for what they're saying. That's not the root. The root is now there's, there's a root that's that has some truth into it, which is shame. Too much shame around diet can drive people to actually worse. So, oh, you're eating a bad diet. You're a bad person. You're fat. Like I get that we talk about that all the time. So there's a little bit of truth there, but they go too far, right? They go too far in the opposite direction, which is like nothing is bad. Everything's the same. And there's also this movement just generally twinkie hugs me. There's this, there's this movement in society to where everything is completely subjective. Well, what's good for you may be bad for someone else. And there's no objective truth and this whole bullshit like this is the kind of philosophy and it's just permeating, yeah, just permeating the health space. So now there's good and bad food. It's like the spiritual universe one. All right. Yeah. You're talking about that. I saw that I saw that tweet. I'm like, you know what? I don't always my first viral I don't always retweet your stuff. I don't always repose it. But I'm like, this is going to stir it up a little bit. I'm going to send this one out for sure. I just think I've been saying this for a really long time. Those of you that have been listening to this podcast have definitely heard me make comments about the irony of the people that are, you know, anti-religion, anti-god. But then the crystals universe talk and it's just like you have no idea how ridiculous you sound being an anti-god, anti-religion and but being spiritual around crystals in the universe. It's so this is the tweet. You have no idea how the tweet that I wrote is my first like, like tweet that kind of went off is people who refer to the universe when talking about esoteric and spiritual topics want to so bad to say God, but they're afraid of sounding religious. Yeah. So instead of saying God, they say, you know, I put it out in the universe. So the universe gave me this or whatever. I mean, I didn't even I didn't even say it. I just read. I just reposted it on I.G. And, you know, of course, the DMs came. And of course, the only people that I mean, I got and actually got a lot of it was actually one of the more viral stories that I had posted a long time. So it definitely got shared from me reposting it and a lot of one of the most liked and everything like that. But then it woke up, of course, you know, you can't help but feel triggered when you're one of those people who refers to everything as thanking the universe for everything like that. You're that person, right? So you feel the need to come in and defend that. So those are the only people that I got. It's so I had some people commenting, you know, who supported it. Other people were like offended by it. Like one person goes, you know why I say that is because religion is all about power and control and oppression. And that's it. All those things you listed are not because of religion. Those are all things that exist in human nature. Yeah. You take out religion. It's still there. These are still negative aspects of human behavior. Religion is just it's a practice and within that practice are human behaviors. So you're going to find. Listen, it's met man is flawed. Man is flawed and man has found a way to wield anything good for bad. Yeah. The more powerful something is nothing. There is nothing pure out there that man has not found a way to wield for evil. Yeah. It's a fact. Name it. I'll wait. Yeah. There's not a single thing that is pure good that man has not found a way to wield for evil. Of course. It's a fact. And the more powerful it is. And so religion isn't religion doesn't isn't an exception. It's it's it's in there too. And arguably more because it is such a powerful thing. And so the people of man has found a way to manipulate and use it just like in anything else. It's like when people blame say well capitalism, you know. That's right. Greed created greed. No, no, greed existed before capitalism. Yeah. If anything, capitalism tries to mitigate the effects of greed because at least with capitalism, if you're really greedy, you got to give somebody somebody what they want before you can get what you want. So it's the same thing. But with with with with this particular thing, it's interesting to me because religion has been stigmatized. So I think there's a lot of people that say they don't say God because they're afraid of how it's going to sound. Yeah. And saying the universe sounds more accepting or cool or acceptable. So I can a crowd of people if I say God, oh, someone's gonna know whatever. But if I say the universe, everybody's like, oh, cool, you know. It's just always a vacuum there. Yeah. Well, look, here's the deal. I remember when we interviewed Bishop Barron, this blew my mind. This is when I was so I went from atheists to agnostic and then from there to Christian. And this one of these conversations was the one that kind of moved me in that direction. I remember Bishop Barron explaining how everybody worships. Everybody does. Yeah. And the way that he explained it or at least the way I like to explain it is every decision you make every day is based off of the value. You turn left because it's better than turning right. You put on this shirt because you like a more net shirt. Everything you do is a decision because it was better than the alternatives. And if you follow that all the way up to the top, there's a top value that you have. Your actions worship that top value. So if you can say you don't worship anything, but if you study your actions, we'll tell you what you worship. And it's going to be money or power or honor or pleasure or worshiping yourself or yourself or whatever. Right. So we're making things into God all the time. So whether we realize it or not. Yeah. Or you become deliberate by it and intentional and say, well, I'm not going to accidentally worship some shit. I'm going to try worshipping this thing over here. And that probably will take. Who is it along these lines? Jonathan Pajow, he did this great guy. I love that guy. He's going down his stuff. I know, that's the same. He said, God, he talked about people who say people have faith and say that, you know, well, whatever happens to me, it's what God wants for me. And he goes, it's not predictive. It's not, you're not saying, you know what's going to happen. All you're doing is you're putting yourself in a position to, no matter what happens, you could get hit by a car tomorrow, become paralyzed. No matter what happens, the best possible position to be in is to be in a position where you view whatever happens to you as something God is doing for you. Acceptance. I thought, wow, what a powerful way of saying that, right? Cause all kinds of shit may happen. You don't know what's going to happen. But if you view everything as like, this is a gift, this is for me, that's the best possible attitude I think you could have. I can't think of. It's a release of control. It's a release of control. And it's also reframing everything as what, what is this, why? It's a different perspective. It's a better outlook. Totally. Everything happens for me, not to me. If you come from a place of everything's happening to you, then you automatically default to the victim versus you would totally empower yourself by saying that even in the worst of worst things that happened in your life, that somewhere there's a gift in there, somewhere there is a lesson, somewhere there is an opportunity. So everything that happens in my life, both good and bad, and it doesn't matter how traumatic it is, is an opportunity for growth or for something good to come of it. And living a life of optimism like that, let me tell you, it's a lot better place to be than on the other side of you being pessimistic and the victim and all these other, these outside circumstances are happening to me. It's an awful, awful way to live. Yeah, like I can't think of a better mindset that is gonna give you the highest potential of success because you don't know what's gonna happen. That nobody knows what's gonna happen. Nobody knows what life is gonna throw at you. So rather than trying to predict what's gonna happen, your best bet is to create a mindset that is the best possible way to handle whatever happens to you. And both good and bad, if something really good that happens to you, you're more likely to be grateful and more likely to not take it for granted. It's gratitude. And if something bad happens to you, you're more likely to survive it and then become stronger as a result. So for anyone listening right now, like that attitude is just a good attitude to have. That's why it's such a, this is why studies show that people have that attitude do better. Yeah, they just do. It just bleeds into all aspects of your pursuits. Whatever it is in front of you, relationships like your learning, your academic focus, your job, anything. Like it's just, you gotta think about like what's, what tool is gonna serve me best in terms of my mindset? Yeah, business guy. You guys know we've all been entrepreneurs for so long. You guys have known people like this where they have the wrong attitude and they're going to start a business and you know, like dude, you're not gonna make it. Yeah. You know, like everything's like, you're not resilient. Yeah, like I'm a victim. I can't, oh my God, this is so unfair. The economy, I can't, this is terrible. And you're like, man, you're not gonna do this because you're gonna have all kinds of struggles and challenges. And if you can't figure out a way to spin that and turn that into something that's gonna move you forward, you're gonna get crushed right away because that shit's gonna happen. That's why when you talk to successful entrepreneurs around business, they all have this attitude. They all have this attitude. I told you about the client I trained years ago who? Yeah. He told me, I asked him what's the key to success and he said, ask me how many times I failed. And he said, you know, that's the key right there. Yeah, yeah. And just to change your outlook on it. Absolutely. Did you guys see the news that came out, this is a while ago now, but I've been meaning to bring it up. I don't know if you guys saw it, the Lululemon people that were fired, the employees. Yeah, I did. Did you hear about that story? They stopped the shoplifter. Yeah. Got fired. They fired the person that stopped the shoplifter. Yeah, do you know what the justification was? Like what, like why they would get terminated for interviews like that? Do you know California? I think so. Probably. Yeah, I'm pretty sure. Doug, look at that role. Maybe I, I think I might have saved this link because I was gonna talk about it. I feel like I saw this one time before it was like Walmart where this lady security guard just tackled this guy, like that was shoplifted and, but they didn't fire her. I think they're, I think they were afraid. I didn't say, I didn't say it. I think they were afraid they might, I'm trying to think like, okay, like accompanying. Maybe they're afraid of lawsuits. Like if you stopped somebody and you hurt them or let's see what it says. So they have a zero tolerance policy related to physically engaging with perpetrators. So according to them, what does it explain why? Their lives and safety at risk. So they're probably like, look, if employees try to engage, they could potentially get themselves hurt. Or the customers hurt. I know, but I feel like that's all, this is all legal mumbo jumbo to cover your ass as a company, right? So to be, that's right. So then, so when that situation happens, that's where I pull the employees and they say, hey, listen, man, I appreciate, I appreciate what you did. I appreciate that you want to do this. I know we say we don't not to do this, but you do this job. Yeah, exactly. It's kind of like a little fist bump behind the door. And, but it's like, Agreed. Yeah. You terminate them? I'm way, yeah. I mean, I, cause I, so I totally understood from a legal standpoint, I totally understand this, that you would do that for the safety of your employees and potential lawsuits. Makes total sense to have that in place to protect you, especially in a state like ours. So I get it. But then when an employee does that, I feel like I'm pulling them aside and just letting them, hey man, next time you just let them take it. You know, at the end of the day, it's not like, it's not going to hurt. Especially cause now it's not, now it's all national news. Yeah. You know? So I don't know, man. Now you look like it, to me now you look like a douchebag for getting rid of them, you know? Yeah. And also, I don't know, it feels like it kind of emboldens criminals a little bit. Yeah. I mean, that's all the messaging that I'm seeing. That too. That it looks like, oh wow, the employees are being told that they can't do anything. Now I'm, now I'm more, more. It's the predicament San Francisco's in, you know? It's just like the, you get, you go light on the law and order, and then you see criminals thrive. Yeah, I don't know, man. I don't, that kind of pisses me off a little bit. I would do exactly what you said. Yeah. I would have that policy to protect my ass. And then behind closed doors, I'd take them aside and be like, listen. Fuck yeah, good job. I'm going to give you, I'm going to, I'm going to, I'm going to suspend you for a week. Wink, wink, you're going to get paid. Yeah, yeah. I'm going to come back to work. Yeah. You know what I'm saying? Right. I mean, isn't that the move? No, I don't know. I just, I saw that. And I thought that was really interesting. I think that's weak. Being obviously business owners, I thought, man, what would you guys do? I wouldn't do that. You know that they had to come up with a, a law and an insurance, I think, behind the law to where, if you perform CPR on somebody and you get sued by the person that this law protects you, and they had to do this. It's a good Samaritan law. Yeah, I think it's something like that. Well, that's because people were getting sued. Yeah, you can't stop, right? Once you start, you have to keep going. Is that how it works? No, people got sued because they would resuscitate someone and break their ribs, or I don't want you to resuscitate me. I was trying to commit suicide or shit like that. There's also another one too, where I thought if you start basically CPR on somebody that you are supposed to go all the way until the... Yeah, but I don't think you're, you're gonna get sued if you stop. I don't know. I don't know. You have to look that up. Have you guys ever seen someone do CPR, by the way, in real life? It's exhausting. Yeah. They happen in the gym one time. Yeah. They're going. Yeah. It's a lot of work. Yeah. Normally there's two or three people that will support. Yeah, that take turns. You go for a little bit of the next. Where were we? We were, it was in the snow. Remember, we were somewhere. We were all together skiing. And there was a guy that collapsed. Oh, yeah. Where was that? That was at North Star. Yeah. Was it North Star? Where were you doing there? I was with you guys. She was skiing? No. I was drinking hot toddies. I was drinking hot toddies, bro. Oh, yeah. I wouldn't even actually find it. I was looking for the place for the sleds. I forgot you'd been up on the mountain with us. Yeah, yeah, yeah. Yeah, you just went up there and hung out for it. No, this guy collapsed and somebody there. It was right behind us. Yeah, and somebody knew CPR. And they were doing it on the person until the, yes. And I remember I was watching cause I'm like they're going to get tired. Someone's going to have to take over. It's not like in the movies where they're like doing this. No, it's constant. You got to compress the chest, dude. It's serious. And that's the protocol now is like, it's just, it's all like compressions. Yeah, interesting. So you cannot simply stop providing CPR because you feel like stopping. That's right. It's considered a gross negligence and not protected by the Good Samaritan law. See? So you get sued for stopping. Yes, you get sued for stopping. Good Samaritan. I got a cramp. If you commit, you go in and you start. That's not, I don't like that. I don't like that, man, because then it scares people to help. Well, yeah. I mean, but that's... If you feel like you're getting in trouble for helping someone, what kind of a society we live in? I mean, that's the deal though. I knew it was ridiculous like that. That's stupid. So if you step in and you start, you're committed till the medic shows up. That's why too you'll have like situations so I did a girl in high school who was a lifeguard and so she knew CPR and a guy had a heart attack and died on the plane and there was like 45 minutes before they could land and he was like dead but she had to continue all the way until they landed. For 45 minutes? Yes. Oh my God. Yes. Even with his heart and everything. Yeah. Like 20 minutes. Until a licensed medic came in and pronounced him dead, you're supposed to keep going until... That's gotta be the worst place to see something like that because there's no, we're in the air, over the ocean, can't do anything. And then knowing too, like you're continuing to do CPR and someone who probably was dead 15 minutes, Captain was like, hey, let me take over. That I don't remember. Like that's the story is so old. It was when I was in high school. So there was a chance that maybe somebody else stepped in and helped but if I ever recall, I think she was on her own. I think she was the only one that was doing it all the way till they landed. I didn't know that. I almost had to do CPR at the gym. Almost like we called them, you know, paramedics and I remember like, uh-oh. And they came, they were fast. They came there real quick. I was like, thank God, I don't have to get on this and do this because that's scary. You don't want to be responsible for like... Was that at Santa Teresa? I don't know if you have to use a distributor. This was a Hillsdale way back in the day. I was a AGM. So yeah, I was an 18 year old kid. So, and I'm like, I just learned this. Hurry up, get here. I don't want to have to do it. You're like doing the math. Was it 5131 doing all that? Yeah. Well, now that they say just compress. Like if you don't remember, just go, go, go. Compressions, type of deal. I think that's what it's switched to completely now. It's been a long time since I've done mine. Now gyms are required. I don't know everywhere, but I know here they're required to have really cold, a defibrillator. Yeah. They're required to use those now. Yeah. Or to have on my shirt. I think the stats, I should look the stats on those, but like they've saved so a lot of guys because of... Well, there is a cool stat on administering CPR and the defibrillator and each layer increases someone's chances of living by a dramatic amount. Because it just buys them a little more time of getting either some air. For the paramedics either. Yeah. Two things that you can have in your house that actually statistically are good to have. The first one is something for choking. Yeah, the choking. That's a big one. That's what I've seen the most. When you have kids and then a defibrillator. If you especially have somebody in the house that's a little older, have a defibrillator there because it could literally... I don't have either one of those. Yeah. I've many times meant to order the choking one and I never did. I wish I would have. I told you guys the damn ad got me because I hated the fucking ad. They got me because it was this ring camera and it shows us mom rushing her kid out to the grass who's unconscious. I bought it right away. You see a kid and you freak out. I bought it right away. Get this thing right now. I don't want this thing. It's actually probably like a product that sold a ton just because of that simple file out there. Yeah. Yeah. It gives you instant panic. It's apparently... Yeah. You saw your kid. Yeah. It was when we were podcasting. Remember he came the next day? It was the marble. He was hella weird about it because he was so freaked out. I was so beside myself because it was literally... I didn't know how it would affect me going further on. I was just like in the moment just trying to solve whatever was in front of me and try to be calm and cool and collective. That was the biggest thing. I was just trying to focus because it was so like... I don't know. I didn't want to look at it as like, oh, my son died. I can't remember when he did it. Did you have to get him to the hospital to actually get it out or did you dislodge it before? He dislodged it before, but it actually... So what happened was it actually opened up his throat so he actually swallowed it all the way through. And so it went down and then he was able to pass it. But it was lodged in there. And so we had him with his head in the freezer. And so he was breathing in all this cold air and it kind of calmed down into where he was able to get breaths again. And then I was on the phone. Having a wife as a nurse, you know, a nurse. I would have never thought to put his head in the freezer. Okay, so she... Yes, definitely. But also too, like she was freaking out. And I was like, she's freaking out. She's the nurse. You know, I'm like, I'm worthless. I can't imagine having like an ER nurse for a wife. But she's freaking out. This is why I was so traumatized because I'm like, you know, she's my rock when it comes to any kind of medical issue or thing going on. I can ask her questions. So I just, I was on the phone and I'm like calming her down. And then like, you know, when I see my son who's like pale and blue and it's like struggling for life. I'm like, I don't want to talk about it anymore. Yeah. He's like giving me nightmares. Bro, hey, listen. Well, you know what? I'm sure if you were to talk to her, she would tell you that. I mean, and when it's someone else's kid, she's probably super calm and collective. When it's your kid who you're trying to say their life, like all that shit goes out the window. Well, it's the same. She can't see me bleed either. Like she almost passes out when she sees me bleed. Yeah, which is, I'm like. You've seen like a good Jillian. You're a terrible nurse at home. Right? It's like, you're amazing at work. You go home and I can't get it. Wow. Yeah, dude. It's interesting. You know what's funny? Those scary moments like that, they stay with you. Yeah. Stay with you because your brain and your body create this pattern that's supposed to protect you from ever doing that again. And so what it does is like it becomes this overreactive, overzealous pattern. I had to check myself on that. Yeah, because I noticed that I'd act differently and whenever Everett would cough or you'd have some. You'd get that reaction. Like oh. Yeah. Like it was just all super like overly reactive. And so it's been working through that. Oh bro, years ago, I had someone close to me get cancer and then a long period of fighting it and then eventually died. Every symptom anybody had around me, I thought, oh shit. Like there's gonna be cancer though. Because it was just the PTSD from it. It's like every single thing and coughing too much or I got pain right here. I'm like oh shit, maybe it's this or whatever. It stuck with me for a long time. It was hard man. It was tough. Yeah, they're doing some pretty amazing research on using entheogens and psychedelics for PTSD. I think that I can't, I'm so excited for that because it's so hard to treat. Like some people never, they never get better. They go to therapy, they do all kinds of shit and they just learn how to live with it. But they never get better. The research on this stuff is so remarkable that it's actually curing people. It's crazy to me because I know I've shared a little bit of my experience with Katrina and using like psilocybin and MDMA and what I think is so fast. In fact it's so funny, her and I were talking last night and we're just sharing like where we're at and our relationship and things that are going good and this and that. And just always trying to be mindful of that. We always try and have those types of conversations before anything bad happens, right? It's like be ahead of that stuff. That's a good. So I think we have this like incredible like, incredible system of communication. Like I just, it's amazing, right? I'm so blessed. Yet using MDMA and psilocybin has even broke through and like connected even things for us. So I think like, man, if you're somebody who like, when I think about the Adam Lane Smith episode that we had that, you know, you're one attachment, she's another attachment. And there's, so there's this major gap. You're getting your own way, dude. Yeah, you get exactly. You're always getting your way. You're getting your own way. Like, so like, I couldn't help, but when we had that her and I were listening to that, I'm like, man, I can see all of our friends. Like literally when he's describing all these different attachments, I'm like, oh, that's her, that's him. That's him, that's her. That's unlike, you can see what probably the challenges are in the relationship. So I'm like, man, here we are, we think we have this incredibly, this incredible communication system and we have such a strong bond and relationship that have experienced what a breakthrough we've had with psilocybin and MDMA before. I can only imagine relationships that have this massive gap and don't have great communication like that. It has to be life changing. Have you ever heard this stuff saying that your, you end up with someone who's bite matches your wound? Have you guys heard this before? Never heard that saying, but I mean, I've talked many times about most people that they get with, unfortunately, is they're drawn to each other because of each other's insecurities. Well, there's what happens is on the other end of that, there's good stuff that they're drawn to, but then the bad stuff creates some negative attachments and then you get in your own fucking way. Like, you know, Jessica and I can get in arguments and it can spiral and spiral. And then for some reason, sometimes we'll talk about the same thing and all of a sudden we hear each other. All of a sudden it's like, oh, what? Like, I know we've talked about this 50 different times, but now like you're hearing me, I'm hearing you. There's no, we're not reacting to it or whatever. Yeah, MDMA got originally, that was what it was for, it was for marriage counseling. Oh, so it originally was for that? Marriage counseling. That's what it was, I did not know that. Oh, interesting. Here's what's messed up. This is what's so annoying and irritating and frustrating is that when psychedelics and entheogens like, you know, MDMA and stuff, when those first kind of came out, the research on them for therapy, for counseling started to explode, okay? Then because the government, because it was a big counterculture at the time and the government considered the counterculture a threat, right, we had, you know, we had Vietnam War, we had the Cold War, you got all these hippies, they're saying some stuff that's crazy and a counter government. Oh my God, it's very scary, what's going on? But we can't throw them in jail because they're just protesting. It's just free speech. It's like, how are we gonna attack them? The strategy literally was the drugs that they use, we're gonna target and then that's how we're gonna throw them in jail and it was very effective. But the side effect of that was when they scheduled these drugs the way they did, you couldn't research them anymore. So if you had this huge protest, a lot of people don't know this, you had all these researchers who were so upset that they all of a sudden could no longer study these compounds. Like you had these people who used MDMA for therapy and counseling who now were like, I can't use this anymore. Like this is so effective, like what's going on? You know, now some of the laws are being loosened. Like I told you guys here in San Jose, you can now do with therapists and doctors ketamine therapy. Oh, that's right. Yeah, so I'm gonna do this. Oh, you are. I am. I haven't tried ketamine so I can't wait to hear your experience. Yeah, so I'm not gonna, I wouldn't do any of this stuff in that setting without, and I don't recommend other people do either. I'll do it with a professional. Yeah, I'm a professional so I'm gonna do it. However, it's such a bad, it's the famous last words. You'd be careful bro. I'm a professional. You start coming in and you're talking about mother, I am. Oh fuck, we lost that one. Oh no, but I'm gonna do it and it's with, you know, licensed professionals because I feel like if it's so powerful and effective in this direction, boy, it could go in the opposite direction. Of course, of course. So I'm gonna do it. I'll let the audience know, you know, what that's like for me and how it works. Well, you've already experienced psilocybin MDMA so I can't wait to hear your experience with that and how you can compare this. So what classes is then ketamine in? I don't, ketamine's a... Well, it's like a tranquilizer. It is, it's used as an anesthetic anesthesia. I think it's an entheogen. Maybe you can look it up, Doug. Yeah. And see if it's, so it's not... Whatever it's characteristics, I guess, is what I'm getting at. So I've never, look, I've never experienced anything. I've never done it. I've been told it feels like a big dose of like opiates. So like a Vicodin or like a feeling like that? Well, I hope not. Because Vicodin makes me feel nauseous. Obviously it's not. Well, yeah, it's the Vicodin. It's not the opiates it's making you nauseous. It's all the other shit that's inside of a Vicodin that probably makes you feel like that. But my point is that feeling of that, you know, like you melt into the couch or whatever. This is me, I have no idea. Okay, this is just what I've heard. So I don't know if that's true. So here's how it was explained to me. I was actually asking somebody about this a couple days ago. So I was like, let's break this down. Like let's explain. And then I've been doing more reading and I'm gonna do it, right? So I'm diving in. Yeah. So what keeps your patterns, your brain patterns, right? What keeps these neural connections and these patterns so strong are the emotions connected to them. So if you have this fear emotion over this pattern, it's hard for you to rewire that pattern until you take the fear out. You take the fear out, that pattern is no longer strengthened by the fear. And now I can look at it differently and I can think about it differently. If the emotion's so strong with it, you just keep strengthening it every time you're interested in it when you're in a better like feeling state. 100%. That almost explains the MDMA and still Simon with the relationship conversation. Part of what makes it so hard for a couple to break through on a conversation is the anger and insecurities around the trigger. The trigger, that's the topic. And so if you can dissolve that and it's literally just like a logical conversation around things. It increases empathy, increases understanding. And then what happens is you create new patterns around that. And so, and by the way, this is the theory but it's backed by neural imaging. So they'll do fMRI and neural imaging and they'll literally see rewiring happening in the brain. So that's what's happening. So ketamine is currently the only psychedelic drug that is FDA approved. I didn't know that. Correct, yeah. So that's why I'm doing that one because it's gonna be with a doctor or anything. I'm not, yeah, I'm not gonna go do black market. I'm gonna do some therapy, you know. I'll come back. I mean, that's the hard part about talking about because I know we talk about it and I'm like, obviously I'm not trying to promote random people just going out and doing all this stuff like I'm fucking 40 something years old. I didn't do hardly anything when I was growing up. And so like as I got older and more mature, I got interested like you did in the science of it. You started learning about it. Like, hmm, this is interesting. Like I'm smart enough and aware enough to not allow myself to go down the path of. If you wanna use these like very powerful tools, you know, there is instances where you can become obsessed with the tool itself. Well, we saw, we've seen it firsthand. We have plenty of the friends in the space, the health space that have gone down the IOHASCA and freaking MDMA. So it's considered a psychedelic drug? Yeah, that's interesting. Can you see if it's entheogen? I don't know if you can spell that. So it's ketamine and entheogen. Yeah, I was looking that up. So it is a psychedelic, it's a schedule three drug. Sure. It's considered an dissociative anesthetic. Okay. Okay. Okay, so dissociative. Okay, that makes sense. So you're gonna think about some shit that's hard, but now you no longer get those negative ass strong feelings around it. So you can look at it and be like, oh yeah, like I do do that or that thing did happen. And let me think about that for a second. And then because it's not so strengthened by the negative feelings. You don't default to like your normal reaction. I'm not sure if it's an entheogen though. Okay. They say like psilocybin. MDMA is. Yeah, an MDMA, but this one I think may not be. Okay, all right, all right. Well, I'll let you guys know. Yeah, I'm interested in what happens, you know, maybe we'll get an affiliate code. Well, on the more legal market, I think we have an organized supplement to talk about today, right? It's not quite on that. It's not quite ketamine or psilocybin, but hey, pure makes you feel pretty awesome. I've been using a lot of pure lately. I know, I know. I did, I've seen you, you've been back. I always forget about pure because it's subtle and you use it regularly and you forget that it feels good and then you stop for a while and then you go back on it. Oh shit, I feel great again. Well, the best is when you're actually frequently consistently using it. Yeah. You feel the best effects of it. Well, I've been taking it now. This is like the fourth day in a row now. Take it before the podcast. And I definitely noticed it. I'm due for my, my red juice kick. I know that I've been at my peak caffeine intake for about two or three months now. So I'm overdue. Did I tell you what Justin did the other day? No. Caffeine, did I tell you? You snored it? No. He might as well. I mean, he smashed. Beer funnel it in his butt. Listen. He, he, he, he. Only on the weekends. He back to back. So this wasn't like one hour later. Back to back crushed two big ass nitro coffees. Back to back. Woo. That was a, that was a hard day though, dude. Like I, bro, that's, I don't understand how you're alive. That would, I'd have cardiac arrest. Yeah. Well, I had like, I was just beside myself. I was a zombie that day. So I was like, I had to like look at my options. Like, like, I like, can I have like some kind of like false energy, something to pull from. So I don't sound like a complete idiot. Otherwise I was just going to be worthless here. So I did that, got this immediate jolt and then like literally an hour later, I was just on the couch like. That's what pisses me off is like, once I reach where I'm at right now. Then the crash is. Yeah. And it doesn't even, I don't even feel like, where I'm at right now is actually not quite the crash because I know better. Like I know the next one is the crash. And so it's like, I'm right at the threshold. What's your dose right now? 600. A day? Oh, wow. Yeah, yeah. That was a high day for me. All in a whole day? Yeah. My highest, my, the highest I'll get is 350, 400. Yeah. And you're normally way lower on most things than me. So that's not bad. So I'm a six hour. Except for peptides. I mean, that you got me for sure. Winning. You got the pharmacy right there. That's shit. Throw another one. Bageladon. His little Lulu lemon bags turned into a fricking suitcase. I don't have it anymore. Yeah, I know he needs a suitcase now. Not even a fricking rollercoaster. What the hell, bro? Yeah. What happened to the cellicore bag, dude? Yeah, I grew his Lulu lemon bag. That was awesome. Bro, where did we just travel? That was my favorite. Oh, we went to Nashville and we opened up all of our, we opened up his suitcase. Literally, he had the same size, no, your suitcase was bigger than mine. You have a little bit bigger suitcase than mine. I was like so impressed that you fit all of your clothes for a whole week in just that one suitcase. And then you opened it and half of it was dedicated to supplements. You were like, where's your clothes? Yeah, would you bring two outfits? Where are they? They're right under here. All kinds of shit, but the second, one of you guys is like. You're right, yeah. There's anything we need. I got a headache. Dude, you're my guy. I need better sleep. You got something? I got something for you, buddy. Yeah, you do. You're good for that. That's very, very true. Who's the shout-out today? So I've got a shout-out. The other day we did a Q&A and somebody actually referenced this person. I had no idea who they were. They referenced knees over toes guy and then this girl Vanja or Vanja moves. And of course we didn't know who it was. So we couldn't comment on what we agreed or didn't agree with her stuff until we opened up her page and it's phenomenal. Her content is- She communicates it properly. Everything's really good. Really, really good. I mean, not only is she incredibly impressive at what she can do, the way she communicates mobility, strength and flexibility is right in line with I think how we communicate it. And I cannot believe that we had not found this girl before. So she's huge. She's already got 724,000 followers. So give her a follow. I think she's great. Hey, check this out. I'm sure you've heard of CBD. It helps with inflammation, sleep, anxiety. But there's a company we work with called NED that has products that are high in CBD but they also have the other cannabinoids found in hemp. Why is that important? Because all the cannabinoids work better when they're together. So you want those anti-inflammatory, anti-anxiety, euphoric, pro-creativity effects. NED crushes other CBD products. Go check them out. Go to helloned.com. That's H-E-L-L-O-N-E-D.com forward slash mind pump. Use the code mind pump and get 15% off. All right, back to the show. Our first caller is Caleb from California. Caleb, what's happening, man? How can we help you? Hey guys, how's it going? What's happening? What's happening? Thanks for having me on. I really appreciate it. You got it. This is crazy. I just started listening to you guys about two months now and I used to listen to a lot of different podcasts and I had a big portfolio of podcasts I used to listen to. And now I don't give them any attention. I just go through you guys' podcasts every single day, scrolling through each one at work. Yeah, thank you. You guys for all the informative information you guys give out there. Yeah, we're the best. It's too good to do. I appreciate it. We don't know it. The most modest too. All right, what's going on, man? How can we help you? So basically, I've been working out now for about like two years, really consistently. I've always been a real active person and always have played basketball in my life, played soccer and in and out of the gym a lot. But past two years, I've been real consistent about it. And basically back in 2022, when I first started, I was at like 150 pounds. I was really like frail and really small, is my opinion. I'm 5'10 right now. And basically that whole year I bolt, right? So I was eating around 2,800 to 3,100 calories a day. And at a minimum, I was eating 180 grams of protein. I ended the year off at 196 pounds. Yeah, that's a 40. You gave 30 to 40 pounds in the year. Yeah, yeah, a lot of weight, a lot of weight. I didn't, I will be a little more specific though. On my workouts, I never really prioritized doing compound movements. I really did a lot of like dumbbell work on chest press. Never really did any squats or deadlifts, just to get into details about it. But beginning of this year, I started my cut, hoping that by the summer I'd get lean stuff. But I started around 2,400, cut it down there for about the first month and a half. And then after that cut down to 23, and then about three months ago, I dropped it down to 2,000. And this whole time I've been managing 180 grams of protein minimum, some days maybe 200. But yeah, so I've kind of struggled with the weight on the scale. I was 196 and now I just weighed in today. Actually, I'd finally broke the 170s, 179.2 today. But for the past couple of months, I've been stuck at 180. And I'm pretty sure I'll fluctuate throughout the week after today, but I've been really stuck around there. So my question is, am I going about this cut the right way? Well, actually before that, before I get to that, I took a dexa scan about a month and a half ago, and I found out that I was 30% body fat. And that was a big, big eye opener to me. And that really hit home. I was kind of discouraged by it, but I kind of made it a reason to be even more consistent. So now I really just, my big goal is really just to be healthy and be at a healthy body fat percentage for my age and just look good and feel good. I've always kind of struggled with kind of having a lot more fat on my chest and always kind of prioritized doing more chest work because I've always kind of had that sad year look on my chest. But yeah, my two questions basically are, am I going about this right way with my cut and just having the goal of trying to be healthy and get into a good body fat percentage? And secondly, do you guys think I should do a reverse diet and kind of work my calories back up, gain some more muscle and have the ratio of muscle and fat, have the muscle way higher? Yeah. Tell me about your compound lifts that you said, because you just started that this year, you said, right? You weren't really doing squat, dead lift, like stuff like that. So tell me about your, when did you, exactly did you start doing that? And then where are you at currently now? What's the journey of that as far as your strength goes? So I didn't start doing compound movements until I really listened to you guys. So that's about, I say, about two months, you know? So I started doing squats, really have terrible mobility with the squats. So I kind of do a heel elevated squats so I can get more depth to also focus on more quad. I've been doing bench dead lifts all once a week. Ever since I started, I don't want to put too much stress on myself. I used to be a big six to seven days a week type of guy, but since I've listened to you guys, I've cut it down to four and it's felt amazing. I have a lot more energy throughout my days and it feels good, but my strength has really went up like dramatically. I was doing bench when I first started, it was just a plate, you know? But now I'm repping out like a plate and a 35, like three, you know? Yeah. And my dead lift, I started off like just to play just to get the form down, but now I'm doing 255 for three, moving it pretty good. So the strength is there while I'm on the cut, which is a good thing, I think. It also explains why you're stalling on the scale, by the way. Let's pause for a second though. I want to get something clarified. So you did a DEXA scan recently at 179 pounds or 180 pounds. So you went down to one. When I did the DEXA scan, I was 186 at the time. Okay, so you bolted to 196. Yeah. Went down to 186, got tested at 30% body fat. Are you sure that that's accurate? I'm pretty sure it's accurate. I did go to the gym beforehand, maybe I had a little bit of water before. I know you guys said I can't skew the results a little bit. 30% is a lot. That's a high body fat percentage. So do you, because I'm looking at it, I can't see you, I could just see your face in your neck. Do you just, do you carry a lot of body fat on your body? I mean, do you know what, have you looked up online what 30% looks like? And the reason why I'm saying, okay. And does that seem accurate to you? No. Yeah. Something's off. Something's not right. Now you definitely gained some body fat to go from 155, 160 to 196 in a year. Cause that's a lot to gain in a year, but 30% body fat's pretty damn high for a guy. So I think you should go get a different test, maybe calipers from a personal trainer or underwater weighing just to get a starting point and then stop obsessing over the scale and monitor body fat percentage and strength. Those are the two metrics I would follow. Now as far as diets concerned, I would have you do a slow reverse diet and I'd have you train with one of our programs. Map Centabolic. Yeah, Map Centabolic. And just focus on getting stronger and don't worry too much about the scale because what's gonna happen if you do this right is the scale probably won't move much. You're probably gonna gain muscle and lose body fat at the same time. I actually think that's what's happening to him right now. I think you are seeing yourself stall on the scale because you're saying numbers in two months, what you're gaining in your bench and your deadlift is like phenomenal. Yeah, on a cut. And actually what will happen, if we put you on anabolic, we bump your calories a little bit, you're gonna see the strength really go up and you're gonna actually visually see a difference muscle-wise. You're gonna feel phenomenal. Yeah, do you have, is there somewhere we can see, do you have pictures of yourself before and after or something like that? Instagram. I will give you a little, if you guys wanna look at my Instagram, it's my first and last name. I have like a little highlight reel of my, I will say Jim and then if you scroll a little bit, it will show like my back progress. All right, Doug's gonna pull that up because I'm having trouble with the, I'm having an issue with your 30% body fat reading from your DEXA. Yeah, it's just- I will say- Oh, he's not 30, I'm looking at him right now. You're not 30%. Yeah, I knew it, I knew it. I'm looking at your face, I'm like this weird, it doesn't make any sense. I would actually even, I mean- See if a pair body, yeah. Yeah, no, I would guess you in the low 20s, dude, the highest. Yeah, I knew that something was off there. Yeah, yeah, at the highest, I would guess that. Yeah, when I got that, it really shook me. I was like, there's no way in hell. Where did you get the test on? I'm just deflating. Body spec? Is that a gym or is that like- No, that's a company that does the digital thing with that. Okay. They have like trucks, you can go like inside. Yeah, no, no, bro. Actually, I don't even think you're 20%, dude. Yeah, what? Yeah, I think he's in the teens. You're in the teens, bro. Did they try to sell you something afterwards? Did they have for you to buy something afterwards? Look at it. Is the pick of your- It's some sort of a genetic fat burn. The gym thread you're talking about? Yeah. Bro. Oh, hold me. No way, bro. You're in the teens. Yeah, yeah. Look at the very bottom one, Doug. Go all the way down. You're like maybe 16% body fat. I do carry a lot of fat on my chest, though, in my trunk area. Yeah, but I just saw a picture of your back. I know what 30% looks like, okay? So unless you store- And scroll down. Shit tons of body fat on your calf or something that I can't see. The last photo. My legs are really lean. Look at his before and after. And you're in the thread you're- The Rio you're talking about? There's a before and after. Oh, 123, 23. So that was just in January. Look at his January. Now look at the next one. Keep going. Look at the next one. No, bro. Bro, yeah. Bro, you're actually probably- You're in the teens. Mid-teens. You're in the mid-teens. You're not even high-teens. Yeah, you're in the mid-teens. Yeah, yeah, yeah. Congratulations. That's a relief to me, honestly. You probably thought I had a long journey still. You're kicking ass. He's got definition in his shoulders and his back. No, you're fine, dude. Congratulations on your girlfriend, by the way. I saw the next one. Doug, I got something for you on that. She's very pretty. Good for you, buddy. There you go. Yeah, listen. Go get another body fat test. Have someone you trust do like a caliper test or do this. You can use circumference measurements. For men, a waist measurement is a relatively good accurate measurement of whether or not you're gaining or losing body fat. Because as you build muscle, you're not going to get a bigger waist. And if you gain body fat or lose body fat, it'll probably show up around your waist. So it's not like 100%, but it's a better measurement. I would have you right now focus on getting stronger and put you in a slight bulk and just try to keep building muscle. That's it. What would you recommend? Should I start doing a weekly for a calorie increase? Like 100 a week? What are you at right now? 28, no. 2000. You got 2000? Yeah. Oh, go up to 2400. Right away. 24. Yeah, go to 2400 right away. We're going to send you MAPs and a Bollack. Follow that program. Do the three day a week version. And you're going to get strong as hell. Okay. And I will say one thing too. I started doing like a low carb diet as well recently. Yeah. Would you guys recommend me still stay with that low carb? I noticed that my energy kind of fluctuates. Why'd you do low carb? Did you just do it to do it? Because I started doing research and seeing that low carb might help with muscle. Yeah, no, the answer's no. No, no, no. Add some carbs. Add some rice, sweet potato yams. Pick some of those. Go ahead, listen, I tell you what. Especially fuel your strength. Yeah, give yourself carbs, enough carbs will make you feel good. So probably around 150 or 200 grams a day is probably we're going to settle. There's a wide variance with carbs. Some people do better with more. Some people with less. The only people that go low carb that feel great tend to have gut issues or they go low carb and they're like, oh my God, I feel amazing. You just said you have less energy, which is like most people. So no, don't go low carb. How many meals are you eating a day? Three, four, how many? So that's the tough part. My days are kind of weird. I work all the way on Palo Alto. So I have to, I started around like 245, right? So I have to go to the gym around nine. I said, my whole day schedules, I get up at nine, go to the gym, come home at 12, shower, eat, and then head out to house at 1.30 to get to work. And then at work, I'll have one meal, but I'll have two breaks where I eat like a protein, like quest chips and some fruit. And then my second break will be like a protein shake. So two big really meals, two big meals and then a lot of like little stuff. Are you hitting your protein intake? Are you hitting a hundred? Everyday at least, the minimum's 180. Why are you doing like quest chips and shakes on your breaks? Are they too short to eat food? Yeah, just 15 minutes. Do you have a microwave? I do have a microwave. I have been able to like warm up, like ground turkey and some rice sometimes when I have my break. How old are you Caleb? I'm 25. Yeah, you know what? This is a big challenge with guys your age. You guys hate cooking. So what I want you to do, I want you to prep your food and bring meals with you. That alone is gonna make a huge difference. Going from high protein process foods are better than nothing, but on your 15 minutes, that's plenty of time to warm up. Shit, I eat food here between answering questions sometimes. Take it, warm it up in the microwave, make yourself some food, prep it, and bring it with you. Have a protein, a little bit of carbs and some fats. And bring some Tupperware with you. That's gonna make a huge difference too. Okay, okay. I wanna also thank Adam real quick. I used to do a shit ton of cardio, like five to six days a week, doing 30 minutes on a Stairmaster, like eight speed. Then I found you guys and you guys were like, stop the cardio now. I was like, don't do it. And I was dying back then. Like I was getting to work and almost passing on the way to work. I work at Stanford and it's like a lot of walking. So it's a lot of fatigue there. So I don't almost feel like I'm gonna pass out when I'm standing, you know? And I stopped that completely and I've noticed a lot more, I see myself lean out more when I just focused on those four workouts I have a week. So, and I started walking, but that started really making a difference. Yeah, bro, you look great, dude. You're kicking ass, man. You're doing phenomenal right now. Yeah, go get your money back from the Dexascan. Whoever gave that to you is stupid. That's some bullshit. I appreciate it, guys. Thank you so much. You got it, man. Thanks for calling in. That's annoying, dude. And now I ask them if they're trying to sell them something. Yeah, because I'm discouraging that was... I've known trainers. I don't want to say too much, but I've known trainers to bullshit on body fat tests to sell people stuff. I've seen it. Well, those are those Dexascans, and some of them come around in trucks, some of them are stationed. A real Dexascan is supposed to be accurate, right? It's supposed to be decent. He did just lift and drink a bunch of water. 30% from what he did not even close, bro. I mean, how much water did he drink? I didn't manipulate that far. There's no way. Well, it also could be at the... If it could be towards the end of his day or the middle of his day too, he could have had multiple meals plus the water. I think a Dexascan is different than electronic impedance though, right? Because I think a Dexascan tells you lean body mass, water mass, fat mass. I've never done one. Neither have I. I've heard they're pretty legit most of the time. They're supposed to be like electronic impedance. They are, but they all are easily manipulated by water, food, and the time you... Even a Dexascan. Yeah. Did you do them when you competed? Yeah, I've done all of them. Was a Dexascan like way off from like Underwater Wing or whatever? I mean, here's the thing that I always tell everybody. They're actually not that crazy far off unless you're trying to manipulate them or you don't understand how much you can manipulate them by the time of the day, the amount of water and the amount of food that you intake. If you are somebody who eats three, 4,000 calories, you're 200 something plus pounds and you do a Dexascan one day at five o'clock or I mean first thing in the morning with no food, no water, no nothing. And then you compare it to another one that you go at four o'clock in the afternoon, you've had three meals, a workout, a gallon of water. You can make a huge difference in the way it will read. I just feel bad for this kid. He's like, you know, not even close to 30%. After he got that reading, I must have crushed him. You know, like, oh my God, I lost 30 pounds of muscle. Or really motivated. I'm like, God damn, there's a whole nother level to this. I thought I was doing good. I could tell when he said that, I was looking at his face. I'm like, you got a sport body fat. He could have like a major pair body too. You don't know. That's what I'm saying. I know. When I got to the picture where his shirt was on, I was like, oh God, these kids doing fine, man. He looks good. Yeah, he's doing good. Our next caller is Vincent from Ohio. Vincent, what's up, man? Yo, what's up, dudes? What's going on? What's happening? All right, you guys, good, good. Hey, love listening to you guys. Really fun to listen to. We've got a little bit of something in common with each of you, even Doug. So let me just hit that real quick and then we'll get to my question. All right, all right. Really into Asian culture and history, just like Doug is, Sal, Metallion, just like you also have a combat sports background. Justin, work with young high school aged and grade school aged athletes all the time. Sweet. And Adam, we go to the Stain Barber. I don't know if you've ever seen it before. And we also have that same, you know, Zen personality where, you know, we don't get mad too often too quick. So we kind of got that. I don't think you understand Adam very well. You know exactly how I am. Super Zen. But if you tip me over, you're fucked, right? That's the deal. Right, yeah. Don't push me over that edge. Don't push me. I'm a nice guy, but don't push me. I know how it is. I get it. So real quick, the question here, guys. Basically, is it okay and okay in a sense is it beneficial to adapt the MAPS 15 programming to other MAPS programs that you guys have? So for example, like a seven day a week split on like an anabolic or a power lift or something like that where you kind of break those, usually you guys have three foundational days, break them down and program it out so that you can do, you know, two to three, maybe four exercises a day, but still, you know, be touching weights all seven days of the week. It's not only beneficial, it's something that we've talked about actually doing because there's tremendous value in taking all those parts. And we've already recommended it. You're not alone in that idea. It's a great strategy. Yeah, Vincent, not only is it a great strategy for time, but I'm going to be careful with how I say this, but I don't think it's equal. In other words, same volume, same frequency, same exercises, you would think you would get the same results. I'm going to veer off and say that you probably get better results by dividing things up so much. In fact, if you ever get the time, you can even divide up workouts to do, you know, twice a day, do two exercises, more and two out. The more you divide things up, the more it seems like you get these kind of strength adaptations. Now, the challenge is time constraints and all that stuff, but no, and it's great. At the very least, you're going to get the same results. So there's no problem with it. Yeah, that's incredible because I've been working out for a very long time, 25-ish years, and I'm always like a three to four day a week with weights, and then either like a mobility or a functional or something else on the other days. So I didn't buy the MAPS 15 program out of like a time constraint thing. I know you guys always talk about it's ideal for parents and people like that. I got in more for the discussion that you guys always have about the optimal versus what your body can stand versus the too much and working out for as long as I have. I think I've always sort of pushed myself further and further towards the too much. So doing the 15 has been great. I love it. I love hitting the weights every day. I love the short workouts. I love having the extra time to do other things. So yeah, that's exactly what I wanted to hear. So I can take other MAPS programs and as long as I'm smart enough to kind of devise the right programming, not do squats and deadlifts on the same day, make sure that they're kind of spread out throughout the week, then that sounds awesome. Exactly, exactly. Here you are. You're right on point here. Vincent, let me ask you this. How has your results been since you've been kind of messing around with that type of programming? So I followed the first program that I bought from you guys was symmetry because I'm big in unilateral. I love it. So when you guys put out that program, I was super pumped. So I did symmetry first, then I went to RGB in that order, did symmetry again, and then got MAPS 15. I'm in the third phase right now. So I'm in the kind of the five by five phase and I feel great. The phase prior to this, I've never felt the pumps that I felt with those four sets of 15 and things like that with the major movements. So results have been fantastic. And obviously that's what led me to ask this question is I don't want to get away from that. I want to push forward and continue with that if I can. Somebody you're experienced to is perfect. Because I mean, just the fact that you said what you said about squats and deadlifts tells me you know what you're talking about. So do you have Prime Pro and Prime? Because those are great for somebody like you. I do. I have both of those as well. I don't know what to say to you. I was going to give you something for you, but you got everything. No, you don't have to give me nothing. I'll buy what I need from you guys. I support the cause. I appreciate it. Give it to somebody else who needs it and can't afford it. I'd rather pass it along to the next person. I appreciate that, Vincent. If you're ever in the area, let us know. You come say hi. Absolutely. I'm on the other side of the country. So I don't know if that's going to happen. I'm in Ohio, but yeah, I would love to at some point. That would be cool. You got it, man. All right, man. Thank you. One more comment, not even a question. One more comment for Justin. Justin, out of the guys, I know you kind of listened to the heavy music the most. That's what you guys talk about. I got a band for you. I want you to check out their pale face. They might melt your face off, but I think you might love them. They're from Switzerland. They're a metal band, pale face. Check them out. Pale face. All right. I haven't heard of them. Sweet. Thanks. I'll do that. All right, Betsy. Rock on. Appreciate you guys. Have a great time. Take it easy, man. What is it about like those that area of Europe that puts out the heaviest shit? I know it's cold. Vikings, you're angry. Yeah, I don't know. If it's like a Viking thing, but there's a lot of crazy black metal and crazy metal bands out there. Yeah, this whole, listen, if you're advanced, this is like a hack. You can unlock some crazy stuff by, what you don't want to do is just add more volume, because that's what you can do. But dividing up workouts, increasing the frequency, making your workouts happen more often but shorter, seems to be more positive when it comes to muscle building and strength. It's pretty remarkable. I've done this to the extreme where I'll do a workout every other hour, one day or whatever. It's pretty crazy. Well, I mean, just personally, I felt that each time I'm performing the exercise, I just perform it better, because I'm not fatigued at all. And then I'm allowing my body to recover. I'm repeating it the next day. There's definitely something to it. I also think that you indirectly increase volume without trying to increase volume, meaning like, because volume is a formula of sets, reps, and weights multiplying. So you're stronger. So you're stronger. I'm only going to do two compound lifts. And so when I know I've got to hit two compound lifts, like I can get an extra rep. I can get an extra 5, 10 pounds on the bar. You're a great point. And then I'm fresh again the next day when I only got two exercises to do again. So the overall grand total increases. Yeah, I know what all the research says about if the volume is equated exactly the same. But it's not the same. I think what happens is that because you break it up like that, you not only get the benefits of increasing frequency practice, the stuff that you always tout, but then in addition to that, I think you indirectly increase volume without trying to increase volume. And you don't think you are, because you're like, I'm not adding exercises. I'm not adding sets. So the volume should be the same. But I think you're just stronger. Yeah, brilliant observation. That's great. Our next caller is Sydney from California. Hi, Sydney. How can we help you? Hi, wow, this is crazy. I didn't think I would like lose it when I saw you guys. But yeah, so starting out just like thank you for everything you guys do. I started listening to you last November after starting my coaching business. And not only have you guys like helped me be a better coach for my clients, but you just helped me personally with like my own health and fitness as well as like personal life, just opening my mind when it comes to new perspectives and especially like with parenthood. So I really appreciate everything you guys do. Awesome, fantastic, thank you. So my question, I'll give you some background. I've been lifting for about 14 and a half years. I've done everything from bodybuilding to powerlifting to CrossFit to Olympic lifting. And I'm currently 31 years old and just focusing more on strength and hypertrophy right now. And in my current program, I do legs three times a week on Monday, Wednesday, Friday. Mondays, I typically do my pause squats. Wednesdays, I do the hip thrusts. And Fridays, I've been doing deadlifts. And I'm training in lower rep ranges and really pushing the weight right now. The problem that I've been having is my back is just not recovering from deadlifts. And so when I go into my squat day, there have been multiple times now where I'm going in for my first set and it's like a warmup set. I just have 135 on there and my back immediately locks up. I can't do any squats like with weight for the rest of the day. And so I'm not really sure. I have like, I'm taking salt in with my water. I'm drinking electrolytes. I'm getting good sleep. I'm eating 2,000 calories a day, 160 grams of protein. Like I'm just not sure where I'm going wrong right now. Easy fix. Yes, a movement. Easy fix. So real quick, when your back isn't sore or tired from deadlifts, then you're okay squatting. It's just because you do the deadlifts on Friday, come Monday, you're still kind of tired. Correct. Okay, look, easy fix. There's an easy fix, a programming problem is what it is. Monday, squat, Wednesday, deadlift, Friday, do your hip thrusts. That's it. Okay. That's it, you're done. Yeah, you'll have Thursday, Friday, Saturday, Sunday. By the time Monday comes around, you're gonna be able to squat. You won't have a problem from the deadlifts. So I would do the hip thrusts on Friday instead of Wednesday, do the deadlifting on Wednesday. You could also follow one of our programs before you. Why don't we just give her Maps and Ebola to follow, which is basically- I have a lot of your programs. Okay. Do you have symmetry? Unilateral training for a block? Okay. I've done some, I have anabolic performance, aesthetic, symmetry, Maps 15, Prime, those are the ones I have. So did you just choose to create your own? Is that what's going on here? And you didn't wanna- Yeah, yeah, I kind of like was like, what can I do on my own? How long have you been training? Like coaching and training people or training yourself? Myself, 14 and a half years. I just got into coaching other people last year. That's awesome. And you said you warm up with 135 on the squat? Yeah. Yeah, you're strong, good job. What are you deadlifting? Deadlifting, my max is 345. Woo, yeah, you're crushing. Listen, so here's where the intricacies of programming really start to make a huge, they always make a difference, okay? So it's always important, but the stronger you are, the higher you perform, the more every little piece makes a difference. Like if this was like the typical person and they weren't as strong as you are, they haven't been training as long as you, your programming's actually okay with what I've seen, okay, I don't know what all your program looks like, but what you wrote would be fine. But your lift, I mean, you're pulling 345 off the ground, you're female, that's a shit ton of weight. For your tax and your body. Yeah, so it's literally, this is like a simple programming fix, literally switch the hip thrust for the deadlifts and you're fine, everything else is fine. Okay, awesome, sounds good. That's it, thank you. Yeah, thanks for calling in. Of course. All right. That was easy. Yeah, I was expecting other things. You know what, though, I mean, highlights though, so many people think that. You just do exercises. Yeah, it's ice cream flavors, right? Yeah, remember when our friends said that? My favorite quote ever, workout programs are like ice cream flavors. It's like, dude, no, it's not that simple, actually. No, one is chocolate ice cream, one's a bowl of poo. And this is just a great example of that of like, you know. Looks like ice cream. And if you're weak and you're not, and you're just getting started, you could get away with subpar programming and still build muscle, but then you really see the difference. But the truth is, if you actually have good programming from the gates, you'll get even better results. And so it makes. It's always important, but I tell you what, if you're advanced, if you're strong, if you're kind of like at those limits, small programming mistakes become big ones, okay? Like if you train a top level strength athlete, like the smallest mistake with programming is big. With the beginner, it's not that big of a deal. Still makes a difference, but it's nothing. But like someone like her, that's why I asked her how much she was lifting. So I'm like, wait a minute, you warm up 135, how long have you been lifting? What's your deadlift? Okay, now it makes sense. Like that's, she's getting after it. 345 is taxing for a man, let alone a female. And Friday, you think Saturday, Sunday should give you enough rest, but when you're pulling 345 as a female, and you're squatting a lot, if she's warming up 135, I bet you she works up to 225. Then all you gotta do is move it so that it gives you more time in between. So easy answer, easy answer with that one. Our next caller is Sarah from Illinois. Hey Sarah, how can we help you? Hi guys, this is so cool. Thanks for having me. Thanks for calling me. Big fan, so a little bit of background about me. I've been working out for weight training for roughly 12 years now. I've never experienced, luckily, any type of injury, any type of issue with lifting. And lately I've been experiencing really bad sciatica pain. So my question for you guys is, what type of workouts should I try to avoid? What type of workouts should I kind of focus on? Just to, you know, because obviously now I'm like, psyching myself out. I don't wanna have an injury during my lifts. Especially during like leg day or back day. So kind of looking for suggestions, maybe some tips and whatnot from you guys. Yeah, when did you start feeling this? Did something happen? Or was it kind of like this gradual thing? It was like a gradual thing. I felt it in the right side of my hip. And I thought, okay, it'll probably go away. And then it just kind of started gradually going to the back, to my back, lower back. And then kind of going into my glutes. And I had the pain maybe for like three days. It was like horrible pain. Have you taken our maps prime test? I have not, no. Okay, well, there's where you start. We're gonna send you maps prime. Because what we need is, yeah, and you go through the test and we'll see what your ability to rotate, to squat full depth and zone one. And I'm sure you're gonna see something. So I'll give you something that might give you some immediate relief. So this is not acute, right? You didn't like injure yourself, right? I just wanted to double check. No, nothing like that. And do you have a job where you sit down a lot? Yeah, I was just gonna say, did that change like you sit a whole lot more now? No, no. So I actually do medical sales. So I'm like on the go all the time. So I'm never, I mean, I'm sitting in my car maybe for like 40, 45 minutes driving. But I mean, majority of it, I'm on my feet. Okay, so I'll give you some, so the sciatica is a nerve that kind of runs, I guess through the back of the leg, the glute. And sometimes the paraformas, this is where it's common. Okay, this isn't always it, but this is where it's common. Especially with people that work out a lot. And if you didn't injure yourself, the reason why I was asking those questions, sometimes you get a lower back injury that can cause this. But oftentimes it's the paraformas muscle getting really tight for a variety of different reasons. It could be you didn't exercise a particular way and strained it. It could be that there's some hip instability or some ankle instability that's causing the hip to do something more than it needs to. So the paraformas will get tight. And when that happens, it presses right on the sciatica. And so oftentimes what people feel is this kind of tight tense muscle pushing on this nerve. And it feels like it can feel like heat or electricity or just kind of like pain that's kind of radiating through the leg. Sometimes it goes all the way down the leg. So there's a couple of things you could do for immediate pain relief. One is there's a seated paraformas stretch that you can do that oftentimes immediately alleviates some of the pain. So are you familiar with what I'm talking about? Do you know what this looks like? No, no, I don't. Okay, can you see me? You can see me, right? Yeah. Okay, so I'm gonna show you on camera. So you wanna sit with your leg crossed. So ankle on your knee. So it's like this figure four kind of position. Push your knee down, stick your chest out, really give yourself really tall posture. And then with that tall posture, bring yourself down over your leg until you feel a stretch. And then hold that stretch for 60 seconds to maybe two or three minutes even, okay? So long static stretching temporarily tells the central nervous system to chill out a little bit. And so what you're stretching there are some of the hip muscles. One of them is the paraformas. And it could tell the paraformas to chill out. For whatever reason, it might be just active and tight right now. And if you notice some pain relief right away, like you stand up and you move around like, oh, that kind of feels better. Then that's probably what we're dealing with. The second thing you can do is in the same position that I showed you with the stretch is you can get on a foam roller, okay? So like the tube foam roller. Sit on it. Or lacrosse ball. Yeah, well, lacrosse ball is mean gnarly at this point. Yeah, but. Tensible. But I would sit the way I'm sitting now on the foam roller, then I would lean towards the hand of the hip that I'm stretching and kind of move on the foam roller until you hit that tight spot and then sit on it for a little bit. Make sure you breathe because you want the CNS to chill out and let that muscle kind of relax a little bit. And that should alleviate the pain somewhat right off the bat. And then you would do that maybe two or three times a day until you started feeling better. And in the meantime, you would avoid exercises that hurt it, but you're probably okay doing everything you've been doing. And then from there, once it feels better, look at your workout and see if something's missing. And oftentimes it's ankle instability or tightness or it's lateral stability issues. Lateral stability issues means like you might be doing lots of bilateral squatting and front squatting and pushing a sled and that kind of stuff. Stiff-legged deadlifts and hip thrusts. But are you doing anything laterally where you're going sideways like a Cossack squat or even a basic abduction, right? Where you bring your leg out type of deal to kind of build some lateral stability. Because if you're lacking some of those, some stability, then the piriformis and some of those other muscles that are sitting on top of the sciatica could just be tight because you're trying to create stability there. Your body's trying to create stability. So relieve that, like you said, with some foam rolling and then put it into action and do some of these active kind of mobility drills. Like you're 90, 90, so you get internal external rotation over the hips, combat stretch where we're addressing the ankles, even like an active pigeon, something like that's gonna be a little tense for the pain that you have right now. So you can also elevate your knee to kind of gradually add some intensity there. But in terms of that, it's just like we're opening up the potential for movement so that way you can come back and kind of strengthen the instability. Yeah, are you able, you're sitting in your car, you're parked, right? Yeah. I'll be like, don't drive and do this. Are you able to test out the stretch that I just said right now? Do you have room in your car with the steering wheel? Yeah, I actually, in the same position that you're showing me. Okay, you just did it right now? Yeah, try to test it out. Okay, now sit real tall, so push the knee down with your hand, sit really tall, like stick out your chest, sit real tall, you'll probably feel a little bit of a stretch on the hip already, do you feel that? Oh yeah. Okay, now maintain that posture and bring your body down towards your leg and see if you feel... Like sternum towards your... If you feel the stretching of where that is, do you feel that? Yeah, definitely feeling that. Is that the spot that you've been feeling? Oh yeah, even like brush this morning, when I kind of went down lower to the sink, it was like a five second, like a shock pain type thing. Yeah, yeah, okay, so while you're talking to us, I want you to hold that stretch a little bit because then when we're done, I want you to take your leg down and see if you still feel that pain, see if it feels any better. But it sounds like that's what it is. And you can even look up piriformis syndrome. Yeah, because it gets real tight and it pinches on that nerve. So I mean, that's just something that can happen. If it's just a tight muscle, that's good news. We've actually got a bunch of great YouTube videos on this. That's all we do, don't we? Do we have one where we're doing that specific? All right, we have all this. We have active pigeon in there, we have the 90 90, we even have the seated, I think we do it instead of seated, we actually do it on an elevated bench or whatever. So we have all this. If you literally go to YouTube and just go mind pump, low back pain, or you could put piriformis in it, you could put any of those in it. Or askmindpump.com. Yeah, that'll probably do it too. Askmindpump.com, we have a new AI model. See what it refers to, yeah. All right, take your leg down and see if you feel any different. Thanks. Do you feel any different? Yeah, definitely feeling like released, which is kind of crazy because for the most part, I thought, hey, it's a nerve. I don't know how much more, how much I can really do to it. It's different when you have muscle tension, but yeah, just releasing some of that. Yeah, it definitely does feel better. Yeah, good. It is a nerve though, it's being pinched, right? It's got pressure on it and then what we're doing by stretching is relieving that pressure. And so that's all that you need to do. I mean, I would also, so we're gonna give her Prime Pro, is that what we said? We're gonna give you Prime Pro. Yeah, that's good, because that'll have some of those movements. I'd also, or symmetry. Oh, there you go. So I would go symmetry, she'd benefit from all the unilateral work. So I think. That'll give her that stability. I think Prime Pro, the movements for your hips and ankles and stuff like that, that's gonna address all that, getting you ready to go into your workout. And then I think symmetry is a good program for you to follow. So right now it feels a little better just from that stretch. Yeah, oh yeah. More room, I think that'd be, yeah, that'd be better. Good, I've always wanted to say this, but you're healed. We did it, we did it. Thank you, Sarah. Thanks so much, guys. Stand up and walk. Oh my God. Can I tell you something now? Saw you, Mr. Colling. I know, no, no, never gonna go in that direction. I tell you what, there were certain things that I used to love hearing from potential clients because they knew that nine out of 10 times I had the fix and I could show them right then and there. Sciatica was one of them. Whenever somebody came with, I'd be like, oh cool, I'm gonna fix this person, they're gonna hire me for like 50 sessions, this is gonna be easy. But that's typically very common. We didn't mention it, although I think on YouTube, I'm sure Andrew will be able to put her, she had a picture of how fit she's incredibly fit. She also has a little bit of an anterior pelvic tilt too, so I don't know if you saw that. What's all exaggerate this issue? I don't know if she's posing that. I mean, even if she's posing, it's exaggerated enough that that's like, if you're practicing that, I'm sure that she's got a little bit of that which probably exaggerates what she's got going on. But yeah, doing, I mean, this is also to highlight, okay, for the listener, like why we recommend Maps Prime to everybody first is that you should go through, and this would get highlighted when she does like the windmills, like you would see, you would see the discrepancy from her left to right. She'd have a hard time probably doing this on the side where she's got this issue. So this is the point of everybody having Maps Prime as like, this is how we would assess a client. Before we put you on any of our programs, we'd run you through this assessment, see your movement from left to right, up and down, see the discrepancy, and then we would make sure to include those movements and as we build the routine. Yeah, let me add one other thing, by the way. Had she gone to her doctor with this, the prescription would have been a cortisone shot. Stop, stop, stop this. It would have been stop exercise, and I'm gonna inject your butt with cortisone, and then it'll make the pain go away. Now why? It's a very strong anti-inflammatory and it atrophies the muscle that it's injected into. So we're gonna put it in the piriformis area. Oh my God, it's gonna hurt for a day or two. Now it feels all of a sudden so much better. And what we've actually done is increased the instability. So then the pain comes back six months to a year later. It gets worse. Now the cortisone shot, and then you end up becoming a regular yearly cortisone shot client. Otherwise, if I don't get that, it might be sad. Worst thing ever. That's right. Look, if you want good, quality, truthful, fitness information, askmindpump.com. It's an AI model that bases its question, excuse me, its answers off of all of our episodes. So we filter it for you. Now you don't have to deal with all the crap from the fitness industry, askmindpump.com. You can also find all of us on Instagram, Justin at Mind Pump Justin. I'm at Mind Pump to Stefano and Adam is at Mind Pump Adam.