 working the shifts, he's working with the sleep deprived as he is, and then having a athletic background. Yeah, it's like, it's like recipe for disaster because you have that mindset. I'm sure you're the type of person where you can set a goal, go after it and kill it. Um, I'm sure that's what, where you've, how you've gotten to where you're at today. Uh, unfortunately it doesn't work that way with like training. It's not simply like, okay, if I discipline myself to do this many days or get up this early and do that, it's like, you got to really learn to listen to your body and, and recoveries preservation now and maintenance for the most part and not really progressing. Cause the environment isn't there for you to grow right now, really. Like in terms of not having sleep and your schedule and everything else. So, uh, to be able to preserve muscle, I would think it would be, you know, the highest priority. Hey, that was cool, right? All right. Real quick, here's the giveaway for today's episode. Uh, we're going to give away the intuitive nutrition guide. So this will help those of you with your diet who don't like to count macros, don't like to count calories, but you'd like some advice on how to get yourself leaner and do it in a way that's sustainable. So it's free for one of you. Here's how you can get it. Leave a comment below in the first 24 hours that we dropped this episode. Subscribe to this channel, turn on notifications. You got to do all those things. And if we like your comment, we'll note, we'll notify you underneath and you get free access to the intuitive nutrition guide. One more thing. We're running a sale. Uh, we put together what's called the maps power bundle. This is maps strong and maps power lift. So they're both three month programs. They're both very different. They're both very good for building muscle and strength and burning body fat, very popular programs. They normally retail together for 300 bucks, but the power bundle right now is $79.99. So if you're interested, go to maps, march.com to sign up. All right. Here comes the rest of the show. No one cares how much you can bench press on the Smith machine or how much weight you can put on the leg press doesn't count. Oh man. I know you're going to piss off all the planet fitness people. I know that's the only people I feel bad when we talk shit about that stuff is the limited options. They are. So if you work at planet, if you work out at planet fitness, you're the exception to the rule. Yeah, it still doesn't count, but I understand. No, I look, I look, those exercises have some value to market on the board. Yeah. No, I want to be clear. Like there's some value to those exercises. Okay. So you can use them in particular ways. It'll bring your value can help you be stronger. There's ways that, you know, utilize them for correctional exercise, build muscle, whatever, but the whole like doom and silence. Yeah, it's like, um, you know, maybe I'm just sound as I'm being a dick right now, but like when people post videos of like all the plates on the leg press and they're doing six inch, you know, leg presses and it's like, yeah, doesn't really count. None of us are impressed. No, same thing with the Smith machine. Here's my, here's my thoughts on that. Okay. So because I like the leg press, but here's the rule. If you didn't squat at least twice that week, then you shouldn't be impressing. That's kind of how I like it. Well, you know what's remarkable if you, if you did your front squats and your back squats already that week and you're on your third day and you want to just add a little volume to legs by all means, I think leg press is a great choice. Yeah, you know, it's remarkable is how little carry over leg press strength, uh, has to other exercises like a squat. Like if you add a hundred pounds to your leg press, you might add 10 or 15 pounds to your barbell, this is the thing. You always see that guy that's doing the leg press machine, but then I never see him squatting. No, that's why I said what I just said was because in that, that's the important part here. Every, almost every, almost every piece of equipment inside a gym has, has really good value. If used properly. Yeah. I mean, one of my favorite exercises, since we're talking trash about the leg press is a single leg leg press. I love a single leg leg press. I'll get down with that. Yeah. No, I think it's, I think it's a great movement. You don't need to stack. You can stack half the weight on it. So you don't have to, so because one of the things that's stupid about the leg presses, it takes a half hour to load just so you can do a couple sets and pretty much put the whole gyms weights on there and your buddies. Yeah. So single leg press is, is where it's at for me on that. So I think there's, and it is a great volume builder. If you've already done your, your barbell back squats and deadlifts for the week and stuff. So you know, it reminds me of, and not that I haven't pissed off enough people. Let's just piss everybody else off as well here. It reminds me of in martial arts when you've got the guy, you know, chopping, you know, five planks of wood or punching through a bunch of bricks. Yeah. And then everybody's like, dang, like he's a good fighter. Yeah. It doesn't mean he can fight at all. There's, what was that? I've never seen him sparring. He's just over there just breaking bricks. Yeah. It doesn't really, yeah, it's a cool feat. I'm not going to say I can do it. I can't do it. It's cool. I think it requires a lot of skill, but does it translate to fighting? No, it's like a parlor trick. Yeah. Um, uh, well, I think it's more than that. I mean, I think there's a more, there's a lot of skill that's involved, but again, like, well, okay. I think it was enter the dragon. Was it that where Bruce Lee, I think it was enter the dragon. Bruce Lee sees the guy, you know, punching, you know, boards or whatever. I don't know. I've seen a lot of pre-cut boards and some fractured bricks. Dude, like, come on, you try to say the bricks in the boards aren't even, they ain't even like super sturdy. Yeah, no, I remember Bruce Lee goes to hacks. What did he say? He goes, uh, you know, board doesn't hit back or whatever. Don't hit back. And, uh, blood sport, you know, same thing. Remember when, uh, one of the guys punches the bricks in half and he's like, very nice, but board doesn't hit back. No, if you were, if you were doing, I mean, again, it's like, um, I think it's great because I don't, I don't feel as taxed after doing a leg press. So if I have a day where like, Hey, I'm going in to get a pump, you know, and I already did some heavy leg stuff, compound lifts earlier in the week. Um, tremendous value. But what Justin was saying, I think it's the real reason why we tease about it or we pick on it. And by the way, part of that teasing and fun with it is I'm just as guilty of being that kid for a long time. I leg pressed only and didn't squat because it was easy. Cause it was a lot and you can do hundreds of. Yeah. And it looked like you can get up to a pretty good weight pretty quick. And so, yeah, squatting was hard. Deadlifting was hard. And so it was, it was, so I think leg press can be awesome. Just so long as it's not, if you, if you leg press more than you squat, you're, you're missing the boat here. But if you often, yeah, if you, if you squat, not weight wise, I mean, because everybody can leg press more. Right. Right. What I mean is more frequently, if you leg press more frequently than you're squatting, you are missing out more often and you intermittently put the leg press and I think it's smart. I think if it's, if it's used appropriately and properly, it's got lots of value. The reason why it's so annoying, I mean, this is all tongue and cheek. Okay. But the, the, the main reason why it's annoying is people place more value on those exercises than they deserve mainly because they look impressive because I could stack lots of weight on them. So it's like, look, I did 600 pounds, which 600 pounds is a lot of weight. But on a leg press, it's not, especially with the range of motion and the fact that it doesn't translate very well to other stuff. Look, when I was a kid and I tell, I've told the story many times and I'll give even more detail. When I was a kid and I really started working out at 14, I got a gym membership, I was 15 and a half or 16. I would ride my bike to the YMCA. And at this time I had dislocated my kneecap and I was rehabbing my knee. And I remember finally being like, you know, I'm just going to work out. This is when I figured out that strength training was one of the best ways to rehab because I had these like little rehab exercises that the PT gave me and I only got so stable. And I remember I had to keep wearing a knee brace. Finally I got sick of it and went to the gym and I started working out. And I used a leg press and the hack squat. I didn't use barbell squats. I didn't know how to barbell squat. And I got to a pretty damn good weight for a leg press for a kid. I would stack all the plates on there. I remember one day I was working out, I had all the plates stacked on there. I'm sweating and I'm doing my leg press. And that's the day that I worked out next to those power lifters. You know, the famous story I talk about. And they were standing next to me and I must have, I definitely got their attention because of the grunting and the effort I was putting in. And you know, I get it as an older guy now. If I saw some 15 year old kid doing that, I would, you know, I'd also be like, Oh, this is cool. Like, look at this kid work real hard. And that's what they said to me. They looked at me and said, Hey man, that's, that's really cool. You're working really hard. That's awesome. And then I remember the guy was super blunt with me. He's like, come over here. Yeah. He goes, why are you doing the leg press? And I said, Oh, I'm trying to get big legs and he kind of laughs. And he goes, you should be in here, dude. You need to be squatting. And then they took me through a squat workout and it changed my life. And the funny thing is I could leg press. I don't know how much I was doing. 400 pounds, 500 pounds could not barbell squat, 120 pounds could not do it properly. So just to go as a show you. So I had placed so much value on the leg press because of all the weight I could put on it, but it didn't really mean much. And then I squatted with 120 pounds and my legs exploded literally overnight. I saw the strength gains come on. I could feel the strength gains. I saw the muscle come on my body and that was it. Then I really understood it. One of those exercises that everybody likes to talk about the EKG with the muscle activation, you know, this is not a slide. I mean, Brett Contreras is a friend of ours. So and I really like he's a good trainer. And I love, yeah, he's brilliant. It's really, really brilliant. And I mean, the guy fucking pretty much invented the hip thrust. I mean, right. So he's very, very intelligent, but he does this. I was just watching one of his videos yesterday. Leans on the muscle activation thing. So which is so weird to me that like, and I think that's why there's confusion around some of these exercises is people hear that like, Oh, you get incredible muscle activation in the leg press. So this, yeah. So I mean, it was just building a case for a lot of the methods that he applies constantly, you know, it's just a natural thing that a lot of these coaches do is like cherry pick, you know, certain studies and devices to, you know, beef up their, their methodology. But then this, this confuses the average lifter who is not really because then you hear that and you go, oh, oh, shit. Okay. Really smart PhD guy talking about a muscle group or talking about an exercise, talking about how incredible it is as far as how much muscle activation is happening. And it's like, as a young kid, what I care about is building muscle. Yeah. I want to build muscle. And that's why I'm here learning and listening to you. And I would, if I heard that, I would think that, okay, that must mean it builds a ton of muscle. But you know, and what it's like is like, you know, if you actually were to hook up one of those machines to somebody doing Zumba, imagine the muscle activation from fucking neck to toe. Yeah. Like you would, it would be considered one of the best muscle building exercises because it activates so many muscles in your body. I can make a chart that shows muscle activation. Like here's someone doing calisthenics and, you know, oh, here's Zumba. Holy shit. Off the charts. You get people arguing that and like the time under tension is the ultimate like pursuit, right? When you're trying to train for muscle and it's like, you don't really, but then you got to look at the overall force output. And it's like, you can't, you can't like express that much force continuously this whole time. Like it starts to kind of taper down. And so, you know, there's different ways of, of, of, you know, utilizing that in terms of like, okay, now we've got to be more explosive. So I have to like, you know, get, generate as much force as possible. And then, you know, have to also be able to relax under control. And there's just all kinds of different methods that produce muscle. Here's the bottom line. Okay. An experienced coach who's trained people for years will put more muscle on someone, build more strength and get better performance out of someone than the smartest scientist who has no experience training people. Now that's not because the scientist is dumb and the coach is smart. It's because we don't know a lot about the process of building muscle and attitude. We know stuff, but we, there's a lot we don't know. Like explain to me why the deadlift builds tremendous back musculature. Cause it does, but if you break it down scientifically, a pull up or pull down or a cable row is going to hit the back muscles more. Isn't it just stabilizing everything? That's right. It's a hip, it's a, it's a hip exercise, right? The hips are, are what are lifting the weight, right? There's a lot we can't explain. Like, okay, time under tension, wonderful. Why the hell do explosive cleans build traps better than, you know, just traditional shrugs, right? Or why do cleans build incredible biceps more than maybe a concentration curl, for example? Very short time. Yeah. So it, you know, um, you can look at studies, uh, but at the end of the day, they don't explain everything and you got to base it off the experience. We still haven't figured a lot of stuff out. That's just the bottom line. And so when you get a bunch of information, uh, from studies and you look at it all, you've got to look through the lens of also experienced coaches and say, Hey, you know, experienced trainer who's trained lots of people. This study says that leg extensions fire the quads more than barbell squats do. Uh, what do you think? And the coach says, yeah, no, like, uh, my athletes build way more quad muscle doing barbell squats than I do leg extensions. So you got to take some of the stuff with a grain of salt just because we haven't figured everything else out. Doug, we got to, this would be a good single topic. We should go deep in like all the, like what, uh, what constitutes a good, uh, exercise and all the different ways to measure that everything from time under tension to force output to low to muscle activation to all these different things that we measure, we are all these different methods that we use to measure the effectiveness of an exercise and we should break down. You see how camps just all of a sudden get created based off of each one of those methods and techniques. Yeah, absolutely. And you talk about time under tension, uh, eventually it turns into stamina and endurance to stop building muscle so that I could do a third, I could do a one minute rep. Does that mean that's going to be more effective than a 15 second rep? No, now it's become stamina and endurance. So you got to look a little deeper and look at the evidence based off of experience at the end of the day. Experience is what I'm going to base, uh, most of my stuff off of. That doesn't mean I'm going to discredit the science, but again, uh, leg press, lots of tension. You can load it. You can look at the muscles, uh, under, you know, uh, magnets and it'll show that, oh my God, look at all this activation. Uh, barbell squat will build nine out of 10 times is going to build more muscle, more functional performance. It's going to have carryover. Like get someone stronger to squat and see how much faster they sprint, how much higher they jump, get someone strong in the leg press and see what the carryover is. You'll notice a huge difference. Adding 15 pounds to your squat is worth more than adding 50 pounds to your leg press. That's, that's, that's a, that's a true statement, right? So what does that tell you? Not all exercises are created equal. Uh, so yeah, so if you're, if you're, you know, again, tongue in cheek, but, uh, bragging about how much you lay press and you're on the Smith machine. Yeah, we're placing too much value. Yeah, we're just trying to bring down some of the Instagram videos. That's all calm down since we're ranting, dude. I am so annoyed right now at our partners organified. Like this is like the, I don't know how many times this has happened. So they have a new flavor and you haven't tried it yet. But here's the point though. It's like, shouldn't we be like topping the list? This happens all, this happens all the time where we, uh, and we, we have a company that we work with and they have a product that's releasing. There's all this excitement about all this buzz. Everybody's talking about how amazing it's going to be. And we were just on a call, like not even a month ago. And I said, listen, I said, it would really help us out if we could get these products, you know, before the, the public gets it so we can try it. Yeah, I can't talk about it unless I try it. Yeah, try it and talk about it. Not after the fact, right? And I, and I know you run like this business where you want big launches and you're trying to create buzz, right? Like I, I understand sales. So something that will help both. Oh yeah, yeah, definitely Adam. We'll get for sure. Definitely Adam. Definitely. Here we are. Launching, launching the, and I was all excited. Couldn't wait for this green juice. It sounds amazing. It's, it's crisp apple. And they all tasted it because they were telling me, oh my God, wait till you taste it. It's the most amazing thing ever. I'm like, great, send it over to me a month ago. Yeah, yeah. Okay. Now, now I'm going to, to their defense. Keep waiting. I'm not going to defend that, but I will say this. They have yet to come out with anything that doesn't taste incredible. They really do a good job. So it's probably going to be, they were really excited about it. They were saying that it's probably going to be amazing. Yeah, probably. No, I'm speaking of which I'm drinking the green juice right now. I, man, when I fall off, I notice. I got her voice to sound better. It's, I'm drinking, dude, I got the cold from hell. This is the worst cold I've had in a long time. So do you, do you know the green juice is maybe one of the more controversial supplements that are out there? It's, there's really a, a, a very clear split and divide in the, in the fitness community. Like there's definitely people that think that will actually say it's absolutely worthless and trash and a waste of money. And then you have the other half that I tell you what, I would have been one of those people had I not used it regularly and noticed. Do you remember when we first started working with Organifi and they sent us green juice and all of us kind of like, well, all right, we'll try it out and see what happens. And then we all drank it. And we're like, hmm, yeah, I feel good. Like, okay, let me try that again. And then we start taking it regularly and it's the most used product of theirs by us, right? What did you say? Yeah. So consistently. Yeah. So I don't know, say what you will. Um, I noted, I feel better when I drink their green juice. Well, I think it comes back to the behaviors and like for me, it was like talking with somebody like my dad or, you know, family members, like, like their idea of vegetables, like iceberg lettuce and carrots and celery, you know? And I'm like, you're just not getting nutrients, you're just getting water production. Yeah. I'm like, I'm like, I just, I don't even want any fight with this. I just want you to drink this. Yeah. I like, like I want you to do that. And that's all I have to say. And it tastes good enough where it's like, now they're getting it at least, you know, daily. So that's kind of my, my theory is that it's very similar to my experience with, and I know I don't have it, we don't have a commercial for, for Ned today, but their Melo product, it's been so like life changing for me, but it's because I lacked magnesium. So I'm sure that there, and we know that what 60% of people lack, so there's probably 40% of the people that take and go, oh, I don't really know anything. So if you're somebody who eats vegetables very consistently on a regular end, you have an abundance of it, then maybe green juice, you don't feel the same way. But because that is actually, I skipped that a lot. It's a, especially when you're a meal prepper, it's hard to prep vegetables ahead of time because it's disgusting like three, four days later. So you normally, you normally do your meat and your carb and then I do, I do my best to try and add in the that's on the clean. So variety when it comes to meat is not as important. Okay. So whether you eat chicken and turkey or you eat lots of beef or lamb, not a huge benefit to, to variety in meat, except for maybe going from fish to, to land animals. There's not a lot of variety or not a lot of value to variety. When it comes to plants, variety is just huge, right? So I eat vegetables too. Now I, I don't eat radically different varieties of vegetables on a daily basis. I tend to stick to two or three that you use all the time asparagus, broccoli, rapini, I'll have squash sometimes, maybe brussel sprouts. By the way, a lot of these are like the same thing. I think, you know, like from the same family derived from the same now the green juice, Doug, if you could pull up the ingredients, like all the, all the main stuff in the green juice, it's got a tremendous variety of things that I normally wouldn't get in my diet. And I don't think it's the nutrients we know about. Like it's, I don't think it's the vitamins and minerals in there that we know about, but rather all the, the phytonutrients and other compounds. I mean, the fact is got Ashwagandha in there and you talk about the benefits of that. Yeah, what are all those, Doug? Can you read those off for me? Ashwagandha, Moringa, spirulina, Chlorella, coconut water, wheat grass, red beet, matcha, green tea, turmeric, lemon, prebiotic powder. Yeah. So I mean, a lot of that stuff I wouldn't have on a regular basis. And, and, and there's lots of things, there's compounds in those things that we don't know a lot about. We don't necessarily know a lot about, but it includes what it does, it gives us, gives me at least the variety. And you see that I'm telling you right now, if you just ate beef, as your only meat, and it was good, it was well sourced, you're otherwise healthy, you're not going to see a huge benefit from going as long as the macros are controlled, right? From beef to lamb or to chicken to turkey, right? Again, so long as the macros are the same. Isn't that because most, most all those meats provide the same, the same nutrients? Exactly. It's not a huge difference, right? I mean, there's a difference between more, a little more Omega in one of these, and you get some. Yeah, most part of it. If you go from fish to beef, there's a big difference or if you go from organ meat to muscle meat, there's a big difference, but otherwise not that big of a difference. Now when it comes to plants, variety makes a huge difference. This is why vegans. Yeah, I have to be so planned. Yes, because when I, when I talk to people who are vegans, I always warn them and I say, look, you can have a healthy diet and be vegan, but you have to have a lot of variety. You have to have a lot of variety to give you all the stuff that your body needs that we know about. And I, and there's lots of stuff again that we don't know about that I think you get from this lots of variety. And if you go back to when we were hunter-gatherers, I don't we definitely didn't need a lot of one vegetable or plant. We didn't, we didn't do agriculture. So we didn't have crops of, you know, one, you know, crop or one plant. What we did is we hunted, we killed an animal. That's what we got a lot of our calories and nutrients from. And then in between was all the shit we could find. There's some algae over here. Seasonal. Yeah, some roots over here. Oh, this tree bark seems to be edible. Let's try this and here's some mushrooms. And oh, I'm tripping, maybe not this mushroom, but let's try that. You know, there's a lot of variety. And so I think that's what the green juice does. And, you know, there is something also to be said about chlorophyll. Have you guys ever read about chlorophyll? That's what makes plants green. Did you know structurally when you look at it under a microscope, it's almost identical to red blood, to red blood cells? How they like move and they're very strange. It's very so chlorophyll is what gives plants their green color. Yeah. And there's lots of, you know, evidence or should I say speculation by health practitioners on the benefits of ingesting chlorophyll, lots of chlorophyll, lots of things that are green. So that's that's my guess. It does potentially something for our blood. Yep. Strengthens the blood increases with oxygen uptake, nutrient uptake. Is that part of the photos synthesis process? Yes. Where yeah, converts. Yes. Yeah. So what's that say up there, Doug? Thank you for taking us back to biology class. Yeah, I got you. Yeah. So this is interesting. I didn't know this about Moringa. Are you familiar with it? Somewhat. But I'd like to hear what you got up there. So this is actually from the NIH, I guess.gov site. For one thing, apparently it has a ton of vitamin C and potassium, more than bananas. But they also said it treats several conditions such as malnutrition, diabetes, blindness, anemia, hypertension, stress, depression, skin, arthritis, joints, and kidney stone disorders. I mean, it helps in the maintenance of cardiovascular system, blood glucose levels, et cetera, et cetera, et cetera. And you can't explain all that with the nutrients that we know about. Vitamin C has got benefits. Yeah. But you can take vitamin C, right? Potassium, sure. But there's other stuff in. Well, they're always paired too, right? When you get it from a plant versus like when we try to take the concentrated version all the time. So that's that's always interesting to me is when you get like different benefits, when it's like, you know, naturally. Totally. Doug, look up chlorophyll, chlorophyll's health benefits or chlorophyll in human blood. I love to see some of the article. I haven't read about this in a long time. But years ago, I went on this kick of reading about chlorophyll, because I had a client tell me about its similarities in human blood. And I'm like, this is really weird. Let me see. Chemically similar to hemoglobin, a protein that is essential in red blood cells as it carries oxygen. Researchers have suggested that weak grass juice, which is rich in chlorophyll may be helpful in treating hemoglobin deficiency disorders, such as anemia and thalassemia. So interesting, right? It's funny, my my brain just kicks on immediately of when sitting in class when you're talking about chlorophyll. Borophyll. You're so that kid. I know. I'm just like, oh, it's just, you know, I just get bored. Oh, you're such a bully in school. You know what's funny? I'm interested and then I'm bored. You know what's funny? The three of us, I think would have been friends in high school, but we would have been such a weird trio. I really do. I think you and Justin may be a little bit more similar. Yeah. Oh yeah. No, 100% Justin would have been saying the comments and then just right after that, I would have been shooting the rubber band, the safety, the flicking your ear. Yeah, the paperclip thing would have been wrapped aside the head right after that. And right before the test, you guys are like, Sal, is it? Yeah, yeah. Slide your shit to the edit study, either. Answering everything and be like, wrong. Speaking of plants, I read a study. You guys want to hear something crazy about this is just this is sad for, I think for vegans, to be honest with you guys. So I'll read the title of this sense of alarm. So scent doesn't smell. Volatile chemical signals from damaged plants warn neighbors about herbivore attacks. What? Yeah. So what? So check this out. This is from the Tokyo University of Science. This is just published March 10th. I'm in science news or science daily. So animals often use highly specific signals to warn their herd about approaching predators. Surprisingly, similar behaviors are also observed among plants shedding more light on this phenomena. Researchers have discovered one such mechanism using there's this name for this model system. The researchers have shown that herbivore damaged plants give off volatile chemical sense that trigger epigenetic modifications in the defense genes of neighboring plants. These genes subsequently trigger anti herbivore defense systems. Yeah. So trickles down the line. Like some plants like turn more bitter. So like the predators don't eat it. Like sort of put it to put it differently. They're intelligent. You're cutting like you're like, oh, I'm you know, I'm saving animals. I'm going to eat this stupid plant and the plants like don't eat me. I'm getting everybody put out humanity become more bitter quick. We're going to get kind of fucked up. I know. Dude, like we it's just because I look at it like they're on a completely different timeline. Yeah, it's like if you if you do those like certain cameras where you can you can go at that speed. And you see how they interact with each other. And like you see like like leaves sort of like moving and weaving and then like yeah, sort of connecting with the other. It's like a trip. You ever see pictures from below up and you look at the canopy of trees and how they they don't they don't entangle with each other and they kind of maintain their distance or whatever. Yeah, it's really trippy. Yeah, really, really trippy stuff. Anyway, I had something the lives matter. So plant life, poor plants. I had something really funny happening yesterday, right? So yesterday, I was hanging out with my son who's 16. So he's got his driver's license and everything. Oh, I saw you doing that. That's great. And I was like and he's been driving now for a little while. So I'm like, hey, you want to, you know, because you want to take my my car for a spin. So I have a car. It's it's got, you know, it's pretty fast or whatever. And I thought it'd be cool for him to really fast. Yeah, I thought it would be really fun for him to, you know, give it a shot. Right. So he gets in. He's kind of nervous. And, you know, we start driving. And, you know, as we start to go, here's the irresponsible dad real quick. So a little warning. So I'm like, hey, the road's clear. He's just punch a little bit. See what happens. Bro, the kid like barely pushes it a little bit. Comes off. Oh, yeah, it's pretty fast. I'm like, hit the gas. The turbo didn't even kick in. You know, I'm already going 70, you know, we're on the freeway. I'm already going 70. I'm like, and I had, I'm like, you know what, this is good. It's better that way. This is so good. I'm like, you're right, buddy. But in my head, I'm like, oh my God, I was a way different kid, man. I was way less responsible. I've noticed that too. Like kids are just way more cautious and responsible. I know it's like everything you want them. But like also like now we're like, no, that 100 percent has to be because of how news travels in social media versus how it used to. That raised them better than my dad. I mean, you were oblivious to that. Like you didn't hear about some kid getting in a car accident or when you were a kid. Like that was just not, that's not heard of. Like so you didn't have a lot of that information. I feel like that's all it is. I think it's that they get bombarded and news is all negative. Yeah. Right. So if you're a young kid, it's like you for sure have seen articles and stories across the country or like random shit where kid gets killed, you know, 17 years old, driving fast and you're like, I don't know, man, I had a, I knew a kid in high school. I knew a kid in high school. That's because of that. That's what I think is worried all the time. Listen, I knew a kid in high school that died in a car accident. And all I thought to myself was, you know, he's not a good driver. Be more careful. Yeah, I'm a better driver. Yeah, exactly. Oh, I don't happen to me because I've got faster reflexes. Yeah. No, if my dad, if it was the Rosa reverse and my dad was letting me drive his fast car and he goes, first of all, he wouldn't have to say that what my dad would have been saying to me is, whoa, slow down, buddy. Oh, that's that would have been a totally different conversation than what I have with my son. It's so funny. I'm like, so you know what, my punch it. And he's like, no, no, no, I'm already good. Yeah. So you know what made the Acura Integra a my dream car as a kid. I'll tell you the story. So this was something that we used to do on the weekends. So my cousin and I and my best friend, there was three of us that used to do this. And we would prepare a story ahead of time about like, you know, somebody either passing the family or inheriting money or one of us would pretend to be like super wealthy. And we were only like 16 years old. Oh my God, I used to do the same. And we would go down. So they're in Modesto, there's McHenry, which is like this long, this like strip that people used to cruise. You used to go to car dealerships. Yeah. And there's car dealerships all the way down it. And we would just go to car dealerships and try and it was like 5050 like some places were smart and be like, no, I'm not taking you to get the new sales guys. Come bring here, come bring your mommy and daddy and show me the accounts and so that. But sometimes, you know, we were on point and we would sell sales or maybe we got sales guys that were just cool and like, whatever I got nothing else to do, I'll take these kids out. So we would do that all the time. So I got to test drive like a lot of cars as a kid, because this was became like a weekend fun thing. And what made me fall in love with the Acura Integra, we went down to Acura one day and they had this red LS LS model and stick and he and the guy. Yeah, it was right. And he take and he goes, he takes us back there. There's some of my country roads. He takes us and he pulls over and he says, I only have one rule. Drive it hard and fast. Oh, bro. Why would you say that 16 year old kid? Oh, my God, dude, I that that is so it was so concrete, like cemented in my missing is him giving you a beer. Oh, bro. You're the solution you have, kid. And I mean, that ended up being my car, right? I ended up giving that car from him, though. I don't think so, because that was like, the commission. Yeah, that was probably a year before I actually got that car. So I don't know if he was there. I probably wasn't a good enough kid to care to go do that, too, where I think now I'd like I would be like, you know what, that guy deserves that sell. Let's make sure he gets the credit. But it was for sure what made me fall in love with it. I mean, that was became my dream car because of that experience. It was just so but how funny is that? Bro, my so just to give you guys an example, like I think it has more to do with the fact that I'm I don't glamorize this stuff to my kids, like it was to me. So I remember as a kid, I mean, I'm like 12 and my dad and his cousins. Now, I got to give my dad a little bit of credit. He was hella young when you had me. So when I was 12, he was 15. No, I'm not excited. I had him when he was two. Wow, three. You're making this. What a champion. They grow up fast back then. No. So if I'm like 10, the thing I'm either like 10 or 12. So he's got to be like 29 or 30 31. So he's young. And him and his cousins all came to this country from Sicily. Now grew up poor, rough, right? They grew up rough as shit on the streets or whatever. And so I remember his cousins all had sons like he did. So we're all so I have those like eight boys. We all grew up together. OK. And so my dad and his cousins was like four of them. So four of them plus my dad all went to the dealerships on Capitol Expressway, different dealerships. And they all did the same thing, test drove a car and brought their sons with them. And they all met up on Capitol Expressway and raced fucking raced hard. And I'm 12 and I'm like, ah, so that's my example. So I think that's probably why. That's the way that you are. Yeah, you know, my dad is taking me to drag races all the time, too. And so he he actually worked for his uncle down in Los Angeles near the drag strips. But like he had his uncle had a car lot that he was able to take a car out and test drive all the time. So he was like taking out Porsches. He's taken out like all of these like super muscle cars. And so I mean, it's again, it might be in the genetics, but like that was kind of passed on to me. And we were like, we always were about going fast on. I didn't tell you Saturday of this last weekend. I I actually my neighbor, he knows I'm a car guy. So he he's been like bugging me to to hang out on the weekend one day. And he finally tracked me down this other day. He goes, hey, what do you got going tomorrow morning? I said, oh, you know, nothing really. He says, all right, let's meet eight o'clock or with that. And he has he has an NSX and he wanted to take me to Accura. No, it's not a new one. It's an older. It's an older NSX. I still love it. But yeah, so it's a great car. It's actually the first time. So what brought me to Accura was I was in love with the NSX when I was a kid. When that model first came out, I was in love with that. That was one of my favorite aspects. Obviously, that was way out of my reach as a kid. And you know, not realistic that I'm going to get $120,000 car as a kid, you know, then that's what but what made me really like the Accura Integra was that. But I got to go drive one for what a great what a great car. So what is so he drove the older one? The one that looks like 90 something. Yeah. But boy, I mean, he garages it and he's he's redone it. And so I love that car. Yeah, it's a great car. No, dude, my my dad and my and his cousins, they couldn't afford fast cars. They didn't give a shit. But I remember as a kid once we all had minivans. OK, we had a Ford Aerostar stick shift. Oh, my god. My dad couldn't even. Such a piece of shit. We had one of those. Yeah, my yeah. My dad had to get the stick because the you know, the automatic. Well, I'm like like Heidi. No, bro, you think that was embarrassing to get dropped off. My dad's work van. He used to drop me off. I was actually proud of it. It was work, man. Whatever. Go ahead. Anyway, so they I remember we had the Dodge Aerostar, we had the excuse me, the Ford Aerostar. Mike, his cousin had the Dodge Caravan. Another cousin had a station wagon. And we were all going home from Christmas Eve. So it's late at night. Had just finished raining. So the floor, the ground's wet and they were racing on the way home. And I just remember my mom screaming, you know, trying to hit my dad because he's driving. He don't give a shit. He's going fast. Anyway, we're going and he's racing his cousins. And I mean, again, they're driving these big ass family cars with the kids in the back. And the light is red. So my dad slows down. It's but his cousin, he breaks, locked up. So he slides through the red light sideways. Oh, shit. And he's looking at us through the windshield as he's driving by. And I see his wife like pulling on his shirt. And he just and then he straightens out and takes off. What do you think happens when we get home? My cousin, he calls him. His cousin calls me because I won. I was like, oh, my God. So I think that's why, you know, I was a little different. OK, so what? OK, now I forget that. OK, so you, well, you just gave, you gave your other car to your dad, right? Yeah. So what's the plan for your son? Is he going to get him a car? No, he's so his uncle gave him his his old car. Oh, I didn't know that. Yeah. Oh, I didn't know he was. I didn't know he had a car. Yeah, he does. Oh, yeah. His uncle had his old. What's he driving? It was it was a Lexus, but it's he's had it for a long time. So 170,000 miles. So it's a good car for his first car or whatever. Yeah, yeah, yeah. No, I'm not he's not getting. I'm not stupid enough to give my kid a super expensive way. No, that's you ruin it when you're a kid. Yeah, you got to wait till you're a little older. So and I think you should buy his own his own car anyway. Yeah, you need a car of character. Yeah, you ain't getting. Shots falling off and stuff. Yeah, yeah, let's figure out how to fix it. And you know what the truth is? When you're that age, I don't you don't care. Like the freedom. I mean, I talk shit about my first car that I drove because it was such a piece of shit. But when I was not complaining about it, when I had it, when I had it, I was like pumped. I was like, I got something to get me from point A to point B. I don't rely on my parents to drive me around. I'm asking every girl to launch, you know, in this turd brown, you know, to yourself. Yeah, bro. Let's go. I just have to put the heater on any time I go up hill. Otherwise, the car would overheat. Turn up the heater. It's like 120 outside. Yeah, dude. He used to call it the inferno. Dude, I got to tell you my my wife's sneaky attempts to get me to lose weight right now. It's pretty funny. So you guys. OK, you guys are the snoring. Yes, I feel so bad because she's been sleeping, you know, not in our bedroom. Yeah. And she tries in the middle of the night. She gets pissed off. So OK, but does she snore too? Because I called Courtney out on this. Oh, does she? She's there. I get mad at me for snoring. I'm like, dude, so I recorded her snoring. Yeah, you recorded it. Yeah, dude. Yeah, dude. No sex for you, bro. I'm just holding on to it. Oh, OK. She brings up and you're like, who's this? Oh, it's not me. Oh, my God, that's hilarious. No, Jessica, she gets up in the middle of the night and I'm half asleep and I just hear her fuck. God, you know, like this. Yeah. And then she goes by the door to leave the bedroom and she goes, you need to take your losing weight seriously. Closes the door, right? And I'm like, how do you fat shame me? Seriously? What the hell is going on here? No, because again, because she can't she's not sleeping in her room. I feel really I don't like sleeping separately from her. But anyway, she packs my lunches, right? So little by little. Little, hey, little by little, I'm like, chicken salads. I'm like, what's my dessert? I'm like, I don't remember going keto. Like what happened to my rice? Like, why is everything looks smaller? You know, but I, I get what she's trying to do. That's hilarious. Trying to get me in like European portions. Yeah, dude. Trying to get me to lose a little bit of weight, you know. Let's see what happens. So I get the fat-free dressing, you know. Fat-free dressing. This crap, right? Oh, man. Soy sauce. I like where ranch on me. Yeah. Anyway, it's a good time. Hey, so I read it's, there's a new study on light while you sleep and this one's a little different than the ones that I've read before. I want to, you guys have to check this out. It's really crazy. So blue light or later, just like while you're sleeping, getting hit with light. Yeah. So light in your bedroom. Okay. Oh, just about how bad that could be. Yeah. So the title, this is again, Science Daily. By the way, if you ever want to, for people ask me all the time where you get studies and stuff, one good place is sciencedaily.com. They post so many studies that you have to, you can't read them all. You got to go through different categories and you can, I could spend hours on this site. But anyway, here's the title of the study. This came out of Northwestern University. Close the blinds during sleep to protect your health. Even moderate light exposure during sleep harms heart health and increases insulin resistance. So they are saying, Talk about an alarm. Even a dimly lit room. Like you're blind, like the street light through your blinds or you have, you know, maybe a night light that's on or something that you think is not really going to have. Look at this, check this out. Just the single night of exposure to moderate room lighting during sleep can impair glucose and cardiovascular regulation. So trip off that. So it'll be kind of cool to test that with my glucose monitor. I was just gonna say. That will be kind of cool. I was just gonna say, I was like intentionally kind of like leaves, like some lights going through the room and then make sure you black out. Have you noticed any spikes at night? That's when I get one of my biggest spikes. Yeah, I've noticed that too. Yeah, the nutrition is- I think you guys are snoring too, dude. It has to be something like that, right? Cause she keeps asking me. Cause when you snore, you're not getting enough oxygen. If I'm eating something late at night, I'm like, no, I'm not eating something like- What if you sleep eat? Do that with me. What if you're one of those guys, dude? Get up and just- I mean, I am guilty of leaving the protein bar right next to my bed or something like that. I'm like, yeah, I do that in case I get really hungry. Wait, what? Yeah, I do that. Hold on a second. You got a snack right next to the bed? I do, I do. You wake up in the middle of the night and eat? I'm not always, not like a regular thing, but I always- Like once a week? Yeah, like once a week, I'd say that probably happens. These are days you take baths too? No. No, what it is is when I'm titrating my calories and I'm like concerned that I'm okay, I've been over consuming, so I cut back on calories. So there's always like a night where I'm like, I'm hungry and I'll wake up. Hunger wakes you up. Yeah, the hunger will wake me up and then instead of me going against him really bad, I have like a quest protein bar or something right next to me. Yeah, so then I'll have that and that satiates me enough to like- I would sleep terrible if I ate in the middle of the night, I feel like. Yeah, it'd probably come right back up. Something like that doesn't bother me. Obviously if I went and had something really heavy. So light has such a profound effect on our health while we sleep, even though you may not notice because you're like, oh, I get sleep. I'm going right to sleep. It's not that big of a deal. Which I know we're supposed to talk about Felix Gray, what their blue light blocking glasses and all that stuff. I really do think that market's gonna grow much more than they realize. As more and more studies like this come out, I think you're gonna start to see medical professionals recommend blue light blocking glasses and blacking out your lights. And I also think products, there's a lot of electronic products that when you turn them off, still have either a red light or a blue light or something to show you that it's there. I think a lot of products are gonna start getting rid of that shit. Well, I think the whole preparation for sleep is definitely we're figuring out and needs a lot more attention. It needs to be a ritual, just like anything else, like brushing your teeth or like you really need to take it seriously, like steps leading into just passing. I agree with you. And I also think that when you have inventions like this that improve sleep quality, fat burning, muscle building, things that enhance health or your goals or whatever. And it's not a huge task or thing that you have to change or go out of your way. That's a great point. That's why I think it's gonna do so well. There's tons of studies that continue to come out to support why you would want to use something like that. And it's a one-time purchase. Like you literally, I mean, I have multiple in place of my house so it makes it even that much easier, but you don't need to keep buying new ones all the time. You've got, I keep them right. There's one right by my bed, it was last night. I reached over to grab my phone and I've just trained myself that the first thing I grab is my glasses. If I'm gonna grab my phone at 11 o'clock at night and I've had everything turned out, I'm not definitely gonna have that iPhone blast me right before I go in. You know what's crazy about that? I don't think we've aired yet or we interviewed the CEO. Okay, so we interviewed the CEO of Felix Gray. That episode hasn't been released yet, but we talked to him afterwards. Really like David. And so Felix Gray glasses have this patented, I don't know what you call pigment in the lens that blocks the blue light that has the biggest negative effect on you. Okay, so in order for glasses to do this, they either have to be orange, red, or have this pigment and only Felix Gray has this pigment. So there are other glasses that are clear because one of the challenges with blue light blocking glasses is you put them on like everything's orange and I don't like to watch TV with everything being orange or whatever or eating dinner with everything being orange. It definitely changes the experience. Felix Gray glasses are clear. You can definitely find other companies that have clear lenses. The difference though is they don't block the blue light. They only block like 2%. 2% yeah, 2.5%. He said between 2 and 5% is what the best other products on the market are where theirs do over 30%. Which I also liked and then we didn't bring it up in the episode but he compared it to like SPF and like if you're going out in the sun exposure you only get like 2%. Like SPF versus like a 50. You know, like think about the difference there with what that makes. Yeah, totally. Absolutely. I really liked him. What do you think of him? Oh, he's a great guy. Super smart dude. Yeah, super smart dude. I loved talking with him, hanging out with him. I like meeting the people with the companies we work with because that it's important to me to like the people that I work with. Yeah, I just, I think what they're doing, it's really, we didn't talk about this on air but you guys remember when we were talking about the whole, you know, term digital wellness and it's becoming like something that, I wish we would have made more of a big deal about it on the show because then it would probably would have been credited for us talking about it first because when we were talking about it it was not long after I had read the Adam Alter book and was always talking about that and saying like, dude, this is gonna be. That's the next segment of the health and wellness space, isn't it? 100%. I 100% believe that digital wellness is gonna be a conversation. What do you guys think is gonna be, are gonna be the components of digital wellness or the factors that are gonna be focused on? You guys have any ideas? Well, I know screen time's gotta be in there, right? And that's kind of obvious which I actually heard that, wasn't there some policy recently where they're trying to hold tech companies responsible for addiction with children on phones? Yeah. Interesting. I don't know, I just, I heard that as of late but it'd be interesting to see how that all kind of unveils. But yeah, for sure. So screen time. I also think the type of content we consume, I think there's more and more research coming out around like how much listening to and watching like negative news and bad stuff. 100% I agree. Like negatively affects you. And I think that there'll be ways to either monitor that or there'll be conversations more around the importance of that. I think we're gonna start looking at it the way we look at processed food where we're gonna start to realize my consumption of this digital information and what I choose to consume has a profound effect on my quality of life and my wellbeing. So I'm gonna have to choose to consume things that are more valuable and choose to not consume certain things even though they may be hyper palatable just like food, right? Like Cheetos are delicious. I choose not to eat them though because of the negative effects. Just like I probably, and I think we'll become more aware of this as time goes on, I have to choose to not consume the crappy distracting information that you see on social media or get caught in the, I get caught on, I still do it. I'll get on, like now I'm on Twitter, right? And Twitter is literally, it's worse than Instagram in the sense that people are a little smarter about being dicks, which pulls me in even more. So I go back and forth and I start debating people and then I'm like, I don't care. Who am I convincing? I don't know this guy or girl, whoever the hell is on the other side? Or robot, like who cares? Well, and it's really easy to justify it because the business we are in. Sure. So, and I think you're right though. I even think that there's gonna come a time where most people, or a lot of it shouldn't say most people, there'll be a percentage of people that will like opt out at even using it a certain amount of time in the day or for days even like, hey, you know what? My time for junk food is like my cheat day. Like the same way people approach like cheat days where they kind of let out. Like there'll be days like, hey, on Saturday, I can go wild on Facebook and Instagram and do all that stuff. You wanna hear something crazy. So my cousin now he's happily married, got a new baby or whatever. When he was dating, when he was dating his current wife, which I love, she's a wonderful young lady. I remember him when he was explaining her to me, he said, hey, tell me about this girl you like or whatever what's going on. And he goes, he was telling me all about all her attributes. And he said, dude, he goes, you know what, no, it's really awesome. He goes, she's not on social media at all. So what do you mean? She goes, she has no Instagram. She's not on Facebook. She's not on Twitter. She's not on any of that stuff. And she was in her 20s. And he goes, that is so attractive to me or whatever. Now, Jessica has a friend who's dating, who said the same thing. She goes, I will not date a guy who is on social media unless it's his business and he's making a business out of it. I'm not gonna date a dude that's on social media. I bet you more and more people are gonna start moving in that direction. That's one of the most attractive qualities about Katrina for me. I love that. I love that she's not on any of that shit and has never liked it. She dabbled in Facebook before we ever got together. And she's like, real quickly, and she goes, two times I turned it on and then turned it off. Just, and I saw the drama between friends and this and that. And she's like, I just decided to opt out of it completely. So the fact that she had that awareness so early on to not even wanna get stuck into it. Well, it takes you away from being present. Yeah. And that's what I feel the most. And again, I get the same with Courtney, like she's off, but like, for me, it's just, if you're consuming it constantly, like you're still thinking about it as you're trying to interact with people in the real world, you know? And I think that this is just gonna get accelerated once VR really starts getting more popular and people are just like immersed in a different space in a different experience. You have to protect, this is hard by the way. I'm just saying this, not like it's easy. You have to protect the context of your life. And what I mean by that is, if you're spending time, I notice this and I don't notice in the moment, which makes me upset because in the moment, I'm a dick to people or I'm snappy to my wife or whatever. And then later I'm like, fuck man, it's because I was spending a lot of time on social media. I got caught up with some random person I don't care about making stupid comments when in the real world, never would that happen. Never in a million years would some kid come up to me and debate me on some stupid bullshit. It would never happen. I said, you know, I gotta protect my context of my life a little bit because it'll put me in this space and then I'm walking around the real world in this negative bubble, you know? So it's like, you gotta be protective of that shit. I'm so convinced to like all the culture shifts and trends and things that are like, everybody thinks is like so popular is not popular. Like it's only just a few people that they like hold as examples of like, you know, this is the way we all think now. And it's just like, who's to say that's how we all think? So remember when I brought up the percentage of people that are actually on Twitter or take the memory, I brought that up when we were talking about the whole like voting and all this percentage. It's just like, dude, these loud, these loud kids on social media is not the majority. Yeah, you know what's funny? Still the majority of people don't have these accounts. Yeah, Jessica clowns on me like that cause I'll pull up a tweet or a post. Like, can you believe these idiots? Like, look at what people are saying today. And she goes, I've never in my life met anybody that said that. And I'm like, and I think to myself like, I stopped giving them so much weight. Yeah. And I'm like, you know what? You're right. I never met. Yeah, I never met somebody that said that. That's a dumb idea. See you later. Yeah, so you're totally right. I think it's like, you know, it's the same thing like getting distorted body image views because you're on Instagram and you see like perfect Photoshop bodies all of a sudden. You feel like you don't look good, but really that's not the real world. Like walk around the real world. Nobody looks like that, you know? So it's one of those things. So true. Look, sleep is super important for muscle growth, fat loss and recovery. But if you're struggling with sleep, sometimes almost nothing can help. Well, I dare you to try Ned's sleep blend. Okay. So this is hemp oil extract, high in CBD and CBN and other botanicals that help you sleep. This stuff is powerful. Okay. So don't take this and then operate heavy machinery cause you will get groggy. But you take it before bed and you'll sleep like the dead and wake up refreshed. This stuff really works. I save it for when I travel and I'm jet lagged or I need to reset my circadian rhythm. It's a very powerful, very effective, all-natural sleep product and they just made it stronger. It's Ned's sleep blend. Go check it out. Head over to mindpumppartners.com. Click on Ned and I know there's a code. Oh, it's mind pump. Mind pump gives you a discount on all of their products. Go check it out. All right, here comes the rest of the show. Our first caller is Erin from Pittsburgh. Hey, Erin, how can we help you? Hi, Erin. Hi, everyone, how are you? Good. Great. Awesome. So excited to be here, a long-time listener. I'll just kind of get into it. So I've been lifting consistently for about five years now and I'll be getting married here in May. So I really wanted to reduce some body fat primarily solely for that reason. I've had a good amount of muscle, I would say, a majority of my life. So since the New Year specifically, I really cut back on what I've been consuming in terms of processed food. And I've lost a good bit, I would say, of body fat as well as a lot more muscle than I would have liked. I know after listening to you guys, it's gonna happen. I just kind of have to accept that. But I'm here in the home stretch about 10 weeks out and I just kind of wanted to get your thoughts on the best approach for these last few weeks on what I can do in terms of my workouts. I would like to implement cardio at some point, just kind of lose a little bit more body fat, but wanted to get your expertise on what that workout would look like. Yeah, don't have quite enough information yet to answer this properly. So let's back up a little bit. You lost weight, but you lost a lot of muscle. Initially, what do you mean specifically? So I guess I thought I was losing how I wanted to as in like my jeans were a lot smaller, but then I realized maybe my lower body was a little bit more flabbier than I'm used to. It's always been stronger. I would say my legs are pretty sturdy before. My butt definitely got smaller. I know that's gonna happen, but I think the muscle came off a little bit quicker than I thought it would. Okay, but you don't know specifically, you're just basing it off of what you see in the mirror. Do you know what your calories went to or you just cut certain foods out and you're not quite sure? Primarily cut certain foods out. I would say I was eating around probably 1800 to 1900 calories before, probably closer to 1700 or so now. It sounds like you're guessing. Yeah, so I did track for a while. I know when I did like the macro calculator, my target was to eat around 1700. So I was targeting that for a while and then I stopped tracking, but I was eating primarily the similar foods. So I eat basically the same foods every day. So I'm guessing I'm around that area. Okay, this can be really hard to give you like more specific advice because I kind of feel like I'm in a dark room and you're telling me to go find the, you know, the bag in the corner or whatever. So I don't know where I'm necessarily going. So without knowing where your calories are now or how much fat or muscle you lost before. Which by the way, though, Sal, the reason why this is so difficult for us to answer, Erin, because there's nothing wrong with kind of intuitively eating and making good decisions and training, but you have a very specific goal and a timeframe. So when you have a very specific goal and a timeframe to have it in and we're not tracking and paying attention to all this stuff, I mean, that's gonna help you more than any three of us could ever help you is to just simply start actually really tracking and seeing what you're doing. And that's also, and cardio isn't bad, cardio may be okay right here, but it's definitely not okay if we don't know, right? We don't know that you're, because if you think you're eating 17 or 1800 calories, but you're really eating more like 1500 calories and you think you're eating 130 to 140 grams of protein, but you're really eating 60 to 70 grams of protein. Which by the way, is not that far off from what we probably have. No, that's why I threw those numbers out because I've done this enough times this is kind of what ends up happening with someone that tells me what they think they're eating and then I have them track and then we find out, oh shit, we're grossly under consuming protein, you're already pretty low calorie, then absolutely the worst thing that we could do right now is to start to add cardio. So the first thing that we need to do and I think the best way that we can help you is one, I'll have Doug put you in the private forum so we can check up on you going forward. And then the first step would be to start tracking to see exactly where you're at. That way we can give you better advice than we could say, hey, Aaron, add X amount of calories or cut back on X amount of carbs or hey, increase the frequency of this or hey, let's start to introduce this much cardio or walking. Like otherwise, it's irresponsible for us to even give you advice from here. Yeah, as far as workouts concern, I think Maps and Ebola would be a good place to go. So that'll be the one thing that I'll tell you that's specific. I think you should follow Maps and Ebola. Start tracking, see where you're at. If your calories are, I don't know, averaging 1800 to 2000, I'd bring them down to about 1500 and eat about maybe half to one gram of protein per pound of body weight within that calorie target and you should see some good fat loss. How many weeks did you say you have left before you're weighting? 10. 10? Okay. Do you have an amount of weight you wanna lose in that period of time? I thought I did, but then I got there and it's not what I thought it would be. So you don't have a goal? No, no. And I totally understand what you're saying. I had a feeling it would come down to this. I actually talked to my fiance before this call and he was like, you know what they're gonna say. Yeah, so I know I deserve this knowledge, but and I know that it doesn't sound like I listened to you guys based on my questions, but I really truly do. And I have learned a lot from you guys. It's just like you're saying I eat integratively and I don't know. I think I thought because I had some body fat on me that I would be fine because I've always worked out. I just was surprised how quickly the muscle came off. But I will definitely do that. I will start tracking a little bit more closely and kinda go from there. And I'm gonna give you a little advice, okay? Be careful with the, I'm gonna get in shape for my wedding trap because I've never seen that stick my entire career. I've never seen somebody get in shape for their wedding and then not completely get out of it, months or a year after the wedding. So, you know, you can still aim for that. I know you got pictures and it's a special day. I get all that. So you can still aim for that, but I would say, look, just go maps in a ballock, build your body, feel fit, feel strong, eat in a way that makes you feel good and then let what happens happens. What were you following the last, I know you said you've been consistently lifting for the last five years, but what were you following any of the maps programs? Yes, so going off what you were saying, so I honestly felt like I looked fine before. I didn't have an issue. I was happy. I just wanted, there's a little bit of body thought that I've never really gone into a cut and I thought if I'm ever gonna do it, why not try now? I followed in a ballock, performance and aesthetic in that order, I believe. And then my thought was to do aesthetic again because I really liked that one, but I'll still in a ballock. Yeah, let's go in and go in a ballock. I mean, it also work out a week. Yeah, we could also do something different right now too. She could, we could throw her strong and she could go down the strong path. Sure, yeah. It's different and awesome. A little new stimulus for you to respond to. But to be honest, so when we're talking about, because you're critiquing the way you look, right? We don't have an exact pounds that you're looking at, you're looking at your body and you're saying, ah, I want, sounds like I wanna get rid of a little bit of this body fat or I want to tighten up or, you know, get that look that you're trying to achieve. Nothing is gonna be more important than us figuring out the macro calorie thing. I mean, that, you're all, obviously, you've been listening to us for long enough. You're following great programming. There isn't a wrong answer programming right here. You could technically could run black again. You could go to an a ballock. You could go to strong or another program. All of them are gonna be good for you and continue to show results so long as you're feeding your body accordingly. And my guess is the protein is where I would probably be drilling you the most. I'd want you to consistently, if you're a client of mine, I would say, Aaron, here's your first goal and all I want you to focus on, track your protein for me for the next week consistently. Don't miss a day. And then I would wanna see what that average is out per day. And I'm thinking that you're probably not consistently getting enough what you need. And that might be part of the reason why you've lost muscle. Sounds like too. Like are there specific body parts you're trying to kind of build up and in tone before this? Like say, you know, your glutes or arms or whatever it is that like you're trying to kind of display a bit more. Yeah, well, honestly, I feel like my focus is my lower body, but you're not even gonna see that when I'm wearing a dress. So I don't know if it's truly for the wedding or just something I've always wanted to do for myself. But I would say lower body. Okay. Yeah, cause I was gonna say like with black you can really hyper focus on, you know, some of those areas at least leading up to it. Oh, they're referring to like the color of the dress. No, no, no, no. Aesthetics. You never know. Clarify. The guy wears black on the wedding day. You look leaner. Yeah, I think that's for a different occasion. Yeah. All right, well, if you don't have a map strong, we'll send that to you and try something different. And I would start tracking. You gotta start tracking before you decide. That's everything here. That's literally where you're at. And it sounds like you're in a pretty healthy place. I mean, obviously we can't see you and you didn't give us exactly your body fat percentage, but it sounds like somebody who consistently works out, you eat pretty good for the most part. I'm assuming you're in pretty good shape. You just have some critiques or some areas that you want. And that's- Just gonna tighten all the screws. This is where tracking becomes so important. You know, like if you came to us and you were, you know, 100 pounds overweight and you're just trying to make some good behavioral changes, we could totally not track and just make a couple of changes in your lifestyle to definitely drop some weight. But you're at a place it sounds like where you're really trying to fine tune or change your physique to look a certain way. We gotta get the macros dialed and we gotta figure out exactly what you're consuming and where you could potentially be missing there. Okay, no, that makes sense. I appreciate it. Thanks, Aaron. All right, Aaron. All right, Aaron. Thanks. You know what it reminds me of? You ever go to the mall and you look at their big map and then you're like, oh, there's the place I want to go. But then you can't find where you're at. You have no idea if I go right. Cause some asshole pulled the you are here sticker off. Yeah. You need to know- I hate that guy. Son of, where you move it? I used to be that kid. No, you didn't. Yeah. You're out in the parking lot. Yeah. I'm on the other side. You need to know where you're at so you know where you're gonna go. Otherwise a map is worthless, right? So- Well, here's the thing, like it's so funny, right? We go back and forth. We promote, we promote intuitive eating and intuitive training and that's like this ideal place- Not when you're like, I got 10 weeks. And we talk about people be careful being neurotic about weighing and measuring your food. But then when you have very specific goals and you have a specific timeframe, you're trying to achieve it and then you want me to be able to give advice in a five minute call. It's like, I gotta have more information or else I'm just gonna give you bullshit a bullshit answer. And the whole like, I lost a lot of muscle. How do you know? Because my clothes were looser. I mean, maybe we don't know how much, what was body fat, what was water, what was muscle. So it's very hard at this point. If she was my client and she hired me, the first two weeks would be just tracking because I wouldn't know which direction to go anyway. And I will say this for anybody watching, it's a trap. I'm getting married, I gotta get in shape for my wedding. It's a trap. I have never met anybody who's maintained that. It's false advertisements. It's false advertisements. Well, it sounded like that. She's just using that as like extra motivation. That's always what they say. Yeah, I know. I mean, how many times have you guys trained somebody? I mean, can you blame? Come on, like, most ladies are gonna want to do that. And guys, everybody does. I get it too, but how many clients have you trained? I know, but don't shame her for that. I'm not trying to shame her. I'm just trying to say, I'm just trying to point her in the right direction. I'm not trying to make her feel bad. She's shaming her. I mean, it's like, she's good at it. Everybody has to be focused. Everybody who's going into a wedding all says I want to be in better shape than what I'm currently at. I'm not gonna hear a fuck if you were a bodybuilder. You all say that. Yeah, because everybody's gonna refer back to those pictures. That's what it's about. You can either ask me to make you feel good or tell you the truth. And the truth is, it's a trap. Don't fall into that trap. That's the hard hammer of truth over here. Our next caller is Noah from California. What's up, Noah? How can we help you? Wow, this is kind of surreal. Really nice to meet you guys. Just a little bit of context about me. I've been lifting consistently for about two years. And lately I've been doing maps in a bollock. I've been getting some great results, losing some, a lot of the excess body fat. Been getting stronger too. So really love listening to the podcast. Really love the program. So I know you guys got the slot. I just want to say thank you guys. Thank you. Thank you so much. All right, and I guess so I'm here today because recently my girlfriend has expressed interest in lifting weights. She hasn't been a heavy lifter ever before. I mean, she's done some exercises here and there, but it's mostly just like hit stuff, like trying to like jump around for like a few minutes or maybe do like hip thrust for like 30 seconds and immediately like another exercise. So now I'm trying to get her into like maps in a bollock, which I think would be a good place for her to start. She's never really lifted heavy before. So I'm asking for your guys' advice, like what would be like the best way to make sure she's successful at the beginning? So that way, like in the long run, she'll want to keep doing this for like a long time. Preface extended? Yeah, or even starter. I mean, has she had any experience with dumbbell training or anything else? A little bit, but just like the small ones, like the eight pounders, the five pounders. Yeah. So really for me, the difference between starter or pre-phase anabolic that would make this decision for me would be her form and technique. Like if... Yeah, can she squat and press? If she has good mechanics... She can stable at all. Or she has like an athletic background where you can show her something and she can emulate it really good, then I would be like totally confident when let's throw her an anabolic pre-phase for a few weeks and then rock and roll, she'll be good. But if she's so weak and deconditioned and does not have an athletic background and her knees are wobbling all over the place and she's shifting and leaning forward and like you look at her squat or her movement and you're like, oh yeah, that doesn't look good. Then I would probably move her and starter. So it really, I mean, how well do you know your girlfriend? Like what do you think? And you know, she's gonna crucify you for being honest right here. What's her favorite color? I feel like she's being sincere. I mean, I've talked to her, like I listen to you guys a lot. So I made sure like my ultimate goal right now, I mean, her goal is to lose body fat, but I wanna get her to get stronger. You know, I wanna build her metabolism up because she does like to eat. So as we all do. So I really wanna get her metabolism up. She won't, she's not the kind of person I feel like, you know, if she was like wobbly on her squats or leaning forward, if I told her to, if I was trying to correct her form, she would be sincere. So that's at least good. All right, well, yeah. If you feel like she can do basic barbell movements, then I would go maps and a ball like pre-phase and I would stay in pre-phase for about six weeks minimum and make it a good experience. Have fun with her with the workouts. You wanna get, you want her to have a good relationship with this starting out. Don't be a dick. Like don't be one of those boyfriends that's like, you know, do more, you gotta push it. And why don't you know, make it fun or whatever otherwise. Because I've seen guys and girls ruin it for the other person, but pre-phase is a good place to start. I'd go six weeks of that and then take it from there and have her practice the exercises rather than try to work out. So when you look at pre-phase as a list of, I don't know, seven exercises or six exercises, just she's going to the gym to practice them. Like the goal is to get better at them, not necessarily lift more or to get stronger, but rather get better at them. Just because you and I know she needs to lift heavy and that would be ideal for her body, doesn't actually mean you throw her into that right away. You really got to feel out. The hardest part about answering this question right now is, because I mean, I don't know how old is she? It's 25. Okay, so yeah, so I don't know what like her movement looks like at 25. I mean, she could have great mechanics, right? I mean, there's been many 25 year olds that I've taught to lunge, squat, deadlift. And after a couple of times me teaching them, they can do it really well. But then I've also taught clients under 25 that have no weightlifting background, very deconditioned, they don't have an athletic background either. So like teaching them the cues on a complex barbell movement is like so hard. And so I have to regress them all the way back to single leg stuff and a lot of dumbbell work, body weight work and doing things like that just to work on their movement and their mechanics before I load a barbell on them. So it really will depend on how she's picking up the movements on what program I would spend the most time with her. Do you have anabolic? Do you have starter or no? I do have anabolic, yes. We should send you starter just, you know, for that purpose of being able to approve. Thanks, Sal. I appreciate it. You're welcome. You're scamping that for me. Yeah, no, just to make sure, like if you do need to regress, I mean, that's really where I would send you next. So have her try pre-phase and if you notice, like, I think let's go to starter. Then she could do starter, complete starter, then go to pre-phase. The whole time she'll build muscle and get stronger. Okay. Yeah, starter sounds like a great place for her to start. Thank you. Awesome. How long have you guys been dating, by the way? Gosh, it's been almost two years now, so. Okay, well, this is an adventure. Keep complimenting her. Yeah, what works. Working out together is, I've learned that. Is the next level. So this will make or break you. So no pressure. Yeah. All right. I'm sure our relationship's gonna stay fine no matter what, but yeah, thank you guys so much. Thanks, Noah. I like your confidence. All right, Noah. All right. I think I offended him there when I said that. No, we're fine, dude. What are you talking about? We're gonna make it all the way, so. It was a joke. Yeah, look, pre-phase, maps and a ball like basic exercises, but if you can't squat or deadlift or lunge properly, then you gotta go map starter. Cause it's what builds you to get to those places. And the mistake that people make when they train their friends or their family members or their boyfriends or girlfriends, is they train them really hard right out the gates. Yeah. Well, I mean, if you're a beginner. Yeah, if you're a beginner in your decondition at all, or if you're just like unfamiliar with a lot of these movements, I just think it's just, I would send you there even if you can do barbell training. Yeah, no, starter's a good, safe recommendation. It's not gonna hurt her to go in starter. She's gonna get benefits no matter what. You know, there's potential that she could hop right into maps and a ball like, but without seeing her movement, I have no idea. There's very little downside to starting with starter. Yeah, I agree. Our next caller is Trent from Arizona. What's up Trent? How can we help you? Hey guys, how's it going? Good. All right. So a little bit of background about me getting into my question. So I'm 23 years old. I've been resistant to training since I was about 14. Do a lot of the powerlifting, bodybuilding type of stuff. I'm currently working on degree in kinesiology. But the question I have is, so I recently became a firefighter. I graduated from the academy here in Arizona a few months ago. And so during that five months, it's a pretty grueling process where we do a lot of training, doing a lot of MetCon type of workouts, losing a lot of muscle mass, you could say. So I lost about 15 pounds of muscle or just mass throughout that process. So after I graduated, I've been working on regaining a lot of the strength and the muscle mass that I lost. And I've come into a problem where I'm not getting adequate sleep because of my job as a firefighter, which I knew was gonna happen. And I just listened to your guys' podcast about the importance of sleep. I knew how important it was. I didn't realize how important until I was getting a lack of it. And so I found it pretty difficult to regain some of the mass and the strength I lost. And so I was just wondering if you guys had any advice or how I can program my workouts to work around my inconsistent sleep schedule. What was the, was it First Responders episode? Did you listen to that, Trent, or no? We did all- I have, yeah. Oh, you did listen to the First Responders episode. Oh, okay. Yeah, so there's some good advice there. Do you have the ability to have naps? Are you able to schedule any naps in the middle of the day? So yes and no. So as a new probationary firefighter, my first year, not really, but after that, I will be able to. Okay, so you're trying to figure out how to work out right now during the hardest part, which is the probation period, right? Right. You're gonna have to make up for it with reduced volume and intensity. There's really no other, no better answer. Now you could try, of course, you wanna eat healthy because that'll help. You could try supplementing with Ashwagandha. Ashwagandha helps the body deal with stress. It's not gonna make a huge enough difference to offset the lack of sleep, but it'll make somewhat of a difference. And then I would take your training volume and I'd cut it down by a third because if you train the same with the lack of sleep, you're gonna be burning everything off. So try cutting everything down by about a third. So if you're doing three days a week of training, go down to two days a week, for example, just to give you an idea of what I'm talking about. Or you could just cut a third of the volume off of all your workouts, train a lower intensity and allow your body to kind of deal with the combination of lack of sleep with the current training volume. I think the biggest mistake that somebody makes in your situation is just overdoing it. Well, it's hard to gauge what overdoing it is, right? When you're, it's not like it was before. That's the challenge. But I mean, yeah, I'm talking about just doing, working the shifts, he's working with the sleep deprived as he is and then having a athletic background. It's like recipe for disaster because you have that mindset. I'm sure you're the type of person where you can set a goal, go after it and kill it. I'm sure that's where you've, how you've gotten to where you're at today. Unfortunately, it doesn't work that way with like training. It's not simply like, okay, if I discipline myself to do this many days or get up this early and do that, it's like, you gotta really learn to listen to your body and recoveries. Preservation now and maintenance for the most part and not really progressing because the environment isn't there for you to grow right now really. Like in terms of not having sleep and your schedule and everything else. So to be able to preserve muscle, I would think it would be, you know, the highest priority. What does the sleep look like? Give me some specifics. So the department I work for, we work 4896. So for the two days that I'm there, obviously just depends on how many times people call 911, they can be anywhere from two to six hours a night, regularly. So you work two days and you'll get two to six hours total of sleep? No, for each day. So two to six hours on each day, okay. And then how many days off before you start that again? So we get four days off and that's kind of the other problem that I've run into is I don't sleep very much for those 48 hours and then that lack of sleep kind of follows me home. So my whole circadian rhythm is kind of thrown off because the day I come home, I usually take a nap and then can't sleep well that night just because I slept. And so it's kind of throwing my whole sleep schedule off and off just for those 48 hours. Oh, I see. Okay, try this then. When you get back when you're home and you're off, try not to take a nap but try to schedule 10 hours of sleep, nine to 10 hours. Yeah, would you even recommend him taking a little bit of melatonin before he goes to bed? Yeah, I would go melatonin, one milligram, time released about 60 minutes before it's time to go to sleep. Give yourself enough time to get about nine to 10 hours of sleep that first night. Try to do it again the second night by the third and fourth night, eight to nine hours will be good. And that, you can catch up a little bit. It's not perfect, but you can catch up a little bit by doing it that way. What does your training look like right now during the week? So during the week, so first one schedule we work out for an hour a day. And so I typically try to keep my intensity low just because I don't wanna be too, push myself too hard and not be able to perform my job. So I normally take, I usually work out those two days. The next day I'm off, I take a rest day, two days in between and then take an off day before I go back on shift. Yeah, so good. Yeah, are you strength training? Or are you like hypertrophy training? Like what does it look like? Both, I'm trying to get both my strength gains and my mass gains back. So I'm kind of combining powerlifting and bodybuilding. So what I would do is, when you're at work, I wouldn't work out. Then when you get home, that first day I wouldn't work out. The day after I would work out, the day after that I would work out and then the day after that I wouldn't work out. So, and then you go to work. So you're gonna work out for two days in between the four days that you're off. That's how I would schedule that. And the first night I would try to get 90 to 10 hours asleep and I'd do again, 90 to 10 hours and I could go eight and eight. And that should make a difference. Okay. Does that make sense? What are your thoughts on him doing things like why he's at work, like trigger sessions and stuff? Because I know it can be crazy and intense, but then it could also, you could have long hours or you're down to a bit of a recovery effect. Yeah, there's nothing wrong with that mobility. Because you bring up that strength mass, hypertrophies, you kind of want to try and keep all of it. I do think there's some benefits to either having a suspension trainer or some rubber bands at the fire station. And when you run those 48 hours and let's say it's one of those like head over there and get a little 15 minute pump, you know? Go grab some bands. No low intensity, just pump in the muscle. Yeah, just send a signal. What do you guys do there when you're not, it's not time to go to bed and you're just sitting around waiting for someone to call 911. What do you guys typically do? It can be anything. Sometimes we're training, we go over different stuff. It's different for me just because I'm new. So I try to keep myself busy. Clean station, we cook, we play pickleball, kind of just hang out, but we do work out for the most part as well. It's that first year or two, right? When you're new, that's when you get, they make you do all the hardship. Exactly, yeah. Clean a lot of toilets. Yeah, after that it gets a little easier. So, right. Yeah, but I mean, I think some trigger sessions on workdays. Yeah, that's fine. If you want to, and again, base it off of how you're feeling, right? If you're feeling good, you guys have got lucky and you've had some downtime between the 911 calls and you've already cleaned bathrooms and you're kind of chilling. Instead of maybe grabbing the video game sticks and playing video games, you'll get a little pump on, you know? Yeah, now, mentally speaking, Trent, you're young. You just got started in the fire department. It'll be over. I mean, in a year, you'll get back on a regular, a little bit more regular schedule. Yeah, you'll get back on the acclimate. So you just got to hang in there. You know, that's the other part too. It's not going to be perfect because of the sleep and because you're new and they're making you do more stuff. So, hang in there for about a year, you're young, you'll do just fine. After that year, then you'll get on a more regular schedule and you'll start to feel a little bit better. But I think right now, the idea is really, can you hang, you know, can you hang for that first year, which I think is kind of part of the program, isn't it? Yeah, exactly. All right, cool. All right, Trent, well, I hope that helps. Go get some sleep. Yeah, no, go get some sleep. You sound tired right now. Go save some lives, huh? Thank you. Thanks for what you do. Thank you, Trent. Yeah, I got a, so I have two friends. One that became a firefighter and one became a police officer. Same thing with cops. The first year, the schedule is the worst. They get the shit schedule. Brutal. Oh, it's brutal. I mean, is that really just a cop and firefighter thing? It's kind of like an old job. Yeah, yeah. If you work for any job, like you're the newbie. Yeah, you're the newbie. I mean, what'd you do as a trainer? Early trainer got all the shit out, or see what I'm saying? Yeah. It's like you get all the four a.m. clients. You don't want to come in and the 10 o'clock clients. And the 10 o'clock clients, yeah. Yeah, but really it's just like, can I maintain during this period of time? It's like you're not going to build too much. It's not really an environment. I think, and I thought we did a pretty good job with that episode of really kind of addressing all of this. But when you got four days off like that, the four days off to me is, you know, one to two days tops of working out. Yeah, of working out maps and a bulk style. And then because their schedule is so inconsistent, you have to learn to kind of feel yourself out. Okay, this was a, I mean, if you, you know, I bet there's some days at the fire station when he can't sit down for 15 minutes because another call's coming in, they're racing out, the adrenaline's going like crazy. And I think there's other times he's probably pretty active the whole time. Yeah, four or five hours where maybe he's not doing much but playing pickleball and cleaning toilets. It's like, you know, there's nothing wrong with you going over and getting a little light pump during those days. If you want to increase the frequency a little bit. Our next caller is Tyler from Canada. Tyler, what's happening? How can we help you? What's going on guys? Pleasure to be on here. Thank you so much for the opportunity. Long time listener for about three years. So this is really, really cool. Cool. Yeah. I will hop right into my question. So I've been a personal trainer for about a year and a half now out of a local PT studio. And I'd say my client load is as full as I'd like it to be right now. I work about 25 hours a week. And just trying to figure out ways where I can kind of help more clients without adding more time to it. Essentially I've got some other things going on like volunteer public speaking and working on a book and blogs and all that stuff. And recently I heard an episode of a podcast about Mark Bell's power project where a trainer was talking about how he would sometimes train like sometimes three to five clients at once and like not in like a group class setting. But still, you know, in a kind of a one-on-one setting but kind of moving around and stuff like that. And it just really hadn't occurred to me that that was an option. I guess part of me for some reason kind of thought it was like unethical, you know people kind of want to personalize experience and just, you know, want to make sure their form isn't breaking down. And I was just kind of wondering if you guys have had experienced training clients in that setting and if there's any kind of pitfalls to look out for I mentioned that the gym that I train out is mostly free weight based, you know so I'd have access to like one or two squat racks at a time, you know, bands, body weight, all that stuff. I'm definitely confident in my ability to do it. I just kind of want to know like if there's anything you guys would look out for. Of course. I think it's common, right? But you think that at one point in almost every trainer's career you start to look at, especially as you get a full schedule and if you still have goals to make more. How do you scale from here? Yeah, and it's like, okay, I'm almost out of time. How do I do this? Now, is this to make more money, Tyler? Or is it to just get to more people? Cause you said you wanted to get to more people. So I don't know. It can mean one or both. Absolutely. I'm so glad you asked that question. It's honestly not about the money. Like I'm, the bills are paid. I, you know, I got my savings. I'm good to go. It's just to help more people. And that's also why I want to do like the more, you know, public speaking and stuff like that. But I really do enjoy the one-on-one stuff. I have some clients in mind, like I also mentioned, like I, unless you guys think otherwise, I probably wouldn't do this except for clients that I've already trained with one-on-one that for a little bit of time that I can be confident in their form. You know, I don't, I just don't want to sacrifice my integrity. That's the main thing. Yeah. You know, so, so let me tell you a story about like a mine pump, right? So we started mine pump so that we could reach more people, but our favorite people to reach are trainers. Do you know why? Yeah. I mean, we're the, you guys can only have so much influence, right? So I've thought about this too, like getting into like, eventually, you know, training other trainers and like, you know, pay a forward mentality and spread the, spread the, the good word, right? Yeah. Well, it's not just that. It's that, yes, that's true. But the main reason why we like talking to trainers is cause the people who make the real impact, the depth of impact, the one that lasts are trainers. Like I could reach a million people in my podcast and you know, if I do a really good job, I'm going to make some impact, but I'm not going to impact people as deeply as a good coach will. Yeah, they're not just not going to happen. They're not sending us birthday gifts every year. Yeah. Exactly. Like your clients do. Yeah. I don't think I've impact, even though I've reached millions of people, I don't think I've impacted people as deeply as I did when I trained, you know, 20 clients. So, so training more people per hour is going to reduce that for you. I'm just going to let you know right now, you're not going to have, you're not going to have that same impact. Now, reaching volume of people, public speaking, you're doing your blog, you can start a podcast. I think that's all great. But if you're talking about depth of impact, where you're taking somebody and you're helping them transform their life to the point where they now have a lifelong, good relationship with exercise and nutrition, that's only going to happen with coaching. And one-on-one is the most effective way to do that. You start adding people into that hour. You're going to lose your, you really lose your effectiveness. Even two, two people is far less effective of an impact than just one. It really is. You're just not going to, you're not going to, here's the deal. I'm glad we brought up the money thing because the reason why I was saying that was if you were in that predicament, it's not a bad strategy to make more money. But the inevitable is that the value of your training has to go down. It's now divided by two. And if you go three people, it's divided by three. Not to mention, and you may know this because you've been doing it for a little while. You definitely will know this after you've been doing it for a long time. The things that clients open up and share and when you get to the real deep shit where that's where you really change lives, that ain't happening in a two to three person setting. That's just not going to happen. That's exactly what I was going to say. You're not going to get somebody to- You're basically putting them on autopilot. Yeah. But hey, if you're trying to just being straightforward, if you're trying to increase revenue and you're taxed on hours already and you've got two clients that are relatively advanced, they still pay you and you can convince them both to join their sessions together and you can increase your hourly rate, then yeah, it's not a bad strategy at all, but you have to understand what Sal was saying, like it's going to devalue your one-on-one training a little bit. And if since you're not, it sounds like very money motivated in this situation, then I wouldn't encourage it at all. Yeah, and consider what Adam said. It's not necessarily that you wouldn't be as good. It's that the client wouldn't be as open. It's a two-way street and I've trained couples who were married for 15, 20 years together and it was not the same as when I trained them one-on-one. Yeah, hell no. That's cool. That's completely different. There are vulnerable moments that happen when you train someone and it's just you and them and there's no one else and you've already trained them for a year or two years and that allows you to really be effective with your coaching. You're not going to be able to do that when you have more than one person there at the same time and you're not going to be able to do it in a half hour. It's usually an hour or longer. So if you really want to make a powerful impact on people the one-on-one coaching is the way to do it. And then you can use the other means to reach more people. Well, this is too. I mean, I don't know if you have really good friends in the industry, but this is where I started to start delegating and when I wanted to grow and really focus on less volume and more high service, I had to wrestle with that for a bit because it was a big transition for me. But I did know a few trainers that I really trusted that they were going to be able to provide the type of service that I could put my stamp on in terms of my other clients. And so to be able to kind of surround yourself with other people that you could sort of delegate these clients off to and really start fine tuning what direction you want to take your business I think is something to consider. Yeah, that's like so helpful. Because yeah, you're right. Like honestly, I'm almost using personal training as like a vehicle. I always say to my clients, like it's that in between time, like in between the sets and stuff where we're talking about lives, relationships, philosophy, stresses, what else is going on that like I feel I really make the impact. So that's a really, really good point. And I'm glad you mentioned, because I was thinking like I have some married couples that work out with me separately, but that's a really good point that even with their spouse, they're less likely to open up about certain things and be vulnerable. So that's a really good point. I definitely appreciate that. Yeah, and it doesn't guarantee impact, but it makes it the most possible that way. So, so consider that. Absolutely. Yeah, in terms of like the delegation and stuff like that, when's... Well, never mind, never mind. You know what? Yeah, that answers my question, guys. I won't, I won't be respectful of your time. I just wanted to say like a really quick thank you. Your just your authenticity and like lack of dogmatism is just so appreciated. And I know, I know you guys know this and hopefully you don't get sick of hearing feedback. I don't think you do. But there's, you know, you know how it is. There's just so much misinformation in this space. And I know that when I first started as a trainer, you know, I was a little bit self-conscious of my ability and stuff like that. But I know you guys kind of say tongue in cheek that like, if your trainer doesn't listen to mind pump, it's kind of a red flag and find a new trainer. I honestly, I agree with that. Cause like out of the, I mean, three certifications I've done and all the books and podcasts and stuff like that. Like honestly, I haven't learned as much as I have from another source other than I have from you guys. So that's really, really appreciated. Thank you, Tyler. Thank you very much. Appreciate it. Never gets old hearing that. Yeah, for sure. Just, you know, keep doing what you guys are doing. Appreciate it. Appreciate it. All the best, all the best. Thank you, brother. Thank you. Take care. Yeah, I'll be honest with you. Sometimes I miss being able to do that with, you know, take someone from where they're at and coach them through the process. The depth of impact, you can't do any other way. I really don't think so. Oh, you develop relationships with these people. And it's so great to see them grow like individually. Yes. I mean, I made the joke about the gifts thing, but it's true, right? Like, I mean, you build such a strong connection relationship. My best birthday and Christmas gifts came from clients. I mean, I built that strong and related. And I mean that because they won. They made so well. They knew me so well. And then they were so grateful for everything that I had given them over the course of the year, two years or more that we had trained together. And so, and I just, we don't experience that with Mind Pump. We may reach millions of people and I get emails and DMs on a daily basis of lives that we're changing and helping, but not at the depth of what you were doing for those people. I have lifelong friends because they were clients of mine at one point. Well, I remember when I did the math, I thought this person is seeing me dedicated two or three hours a week. And in that two or three hours a week, we've agreed towards personal growth. Now it's through the guys of fitness, but that's what really fitness is, is personal growth. And so I'm seeing them and getting more, undivided attention from them and with them, then maybe more than anybody else in their life, or almost more than anybody else in their life. And you do this for five, six, seven, eight, nine, 10 years, which I eat to clients for 10 years. You have incredible ability for impact. And then it's a two-way street. I would change and grow from the people I worked with as well. That's why I like working with trainers through Mind Pump, because it's like, I know what they're doing. And if you really want to make a change, that's the way to do it. It's not, at the masses, it's one at a time. And it's, by the way, this is not shaming somebody who does three clients at a time or does some group stuff. That was still value. It was still value. Yeah, I know. And I think I'm glad we addressed the whole money thing because this does happen as a trainer. At one point, you scale up to a full eight, 10-hour day every day. Yeah, I know what. And you reach your max amount of money you can make. And then if you're ambitious and you want to make more money, and there's nothing wrong with that. I know sometimes we demonize that of personal trainings about helping people only. It's like, okay, well, it's also a career for people. And some people have ambitions to make more money. And so if you do, that is an option to increase your income for your hourly rate by doubling or tripling up. And I think you can still do both. You can still impact people individually and still do a little bit of both of those. But if you say what he said, which is that's obviously not a focus and not a priority to him, then there's no reason why I would push him to the two or three times. He's not gonna give any more value to a client. Yeah, you will only give less. Look, if you like our information, head over to mindpumpfree.com and check out our guides. We have guides that can help you with almost any fitness goal and they're free. You can also find all of us on social media. So Justin is on Instagram at Mind Pump. And you can only find me on Twitter at Mind Pump Sal.