 Our next caller is Lily from California. Hey Lily, how can we help you? Hi guys, thank you so much for taking my call. I really appreciate it. Of course. So, okay, so here's my question. I've been working out since 2016, 2015 actually. I started to work out because I wanted to lose some weight and I wanted to gain muscle. And that when the pandemic hit, we started wearing masks, you know, in the gyms and stuff, and I wouldn't feel good in the gym. So I decided to take my workouts, you know, to do them at home. But for since 2015, 2016 until the pandemic started, I had been in a place where we did a lot of cardio tons and tons of cardio. Everything was every minute on the minute or as many reps as possible. So I did like all of those years of just that, you know, and kettlebell work, but everything was fast paced, really super fast paced. We would sweat a lot, and that was it. Then we went to barbells, but in the barbells, we would do the same thing. It was how many reps can you do in a minute of, you know, like push-ups or press-ups or, you know, anything you name it with the barbell. We would do it, but we would do it at a super fast pace. So then somebody told me about you guys and I started listening to you guys and I started hearing you guys talk about how that was the wrong way to do it because you've never built muscle that way. You're kind of just burning it. You're kind of just losing it anyway. So I started working out and I've got your programs and I'm happy to say that I have gained some muscle and I have seen differences in my body and I feel 100 times better than I did when I was doing all that cardio and just exhausting myself. And so I want to say thank you for that so much. I started doing the weight training, the resistance training. I am right now at a 49-year-old and I'm 126 pounds and 5'1", so I'm not, you know, I'm pretty sure. I did lose some weight with the resistance training, but it seems like I'm stuck and I'm, you know, my question, I guess, would be since I'm in menopause, I'm full-on menopause. Okay, and I do have grave disease, which makes my metabolism work a little over time. So my question is how do I, at this stage in my life, I repent that not having to, not having learned how to do resistance training earlier because I would have loved to start it earlier. But now I'm 49 years old and I'm afraid that I'm going to lose all of my, the muscle that I've been working so hard to build. I want to build muscle, but I also want to keep it because I feel like every time I gain it, it just kind of goes down to drain and then I'm working like uphill over that. And I'm afraid that, you know, that I'm not going to be able to build strong muscles or that my bone density with age is going to, I'm going to lack bone density. So I've been doing the performance maps hits, I did the seven day workout that you guys put on language was awesome. I loved it. And I love every single program that I've done with you guys. I'm hooked on it. I'm just addicted to it. And I've started recently, maybe about two to three days ago, I started maps aesthetics. And so I'm wondering if that's the right program for me. And I'm right now at 1,300 calories. So I kind of been cutting for a while, but I don't see like my fat going away. Lily, Lily, you have, we see, you have plenty of information for us right now to help you out. And the, what I'm excited about this question or to help you and answer here is the irony is the programs that you selected of ours are in the complete backwards order of what I would have you do them at. So you gravitated towards the things that are most closely like the way that you've trained in the past. You went to the seven day a week, you did the maps hit, you've did the performance and then the lightest one of volume of all the ones you did is the maps aesthetic, which a perfect place for someone like you would be actually more like anabolic two days a week strength training and trying to build your metabolism backup. That's, and I'm sure that's where both my partners are going to push you out because looking at every, your past, your background, where your body's at currently right now, you need to go, you want to go in the complete opposite and you kind of started to go that direction. But the programs you're doing or that you've done of ours already are still more volume that I'd want you training. I actually want you training less frequently and less volume. Maps anabolic will blow your mind. I'm telling you, if you follow maps anabolic to the two foundational workouts to the trigger sessions on the off days, and then you can stay active the rest of the days if you want to walk, do some stretching, that'll be fine as well. It'll blow your mind. Now I do have a question in regards to your, your hyperthyroid issue and menopause. Are you working with a hormone specialist? Is there someone that you're working with that's kind of controlling this? No, I'm kind of taking over the counter stuff that my doctor has prescribed for the hyperthyroid. I do work with with an endocrinologist and she does have me on some meds to control that because it's been really out of control. So she does have me on that, but on over the counter hormones, you know, progesterone. Yeah, so hyperthyroid can be an interesting situation, right? Cause it can make your, it almost puts your body under a bit more stress than the app. Now normally you would burn a lot more calories. You only have 1300 calories, which that and combined with your, your hyperthyroid tells me that you've probably beat your body up too much for too long. So maps, maps anabolic is going to be tremendous and it might actually even balance out your thyroid a little bit. I know with people in the past that I've worked with hyperthyroid, we would put more stress on their high, their thyroid would get even worse. Now here's the, here's the thing I'm going to recommend. Now I don't know who you're working with and they're an expert, which is great. We found some really good hormone specialists that will do, they'll go over your current protocol and do an assessment for you. You don't have to work with them all the time, but they will assess what you're currently doing. And I've had people go there and come back and say, wow, they, you know, they changed a few things and I felt a big difference. So I'm going to recommend that you go to mphormones.com and just, you know, inquire and see if an assessment would be beneficial. They'll go through your whole protocol, they'll do a blood test and see if there's something that they want to change because that, that's a, that's a big deal. But as far as the workouts are concerned, maps anabolic all the way, two days a week foundational trigger sessions on the off days. And if you want to be active during the week, I would do walking or stretching or mobility work, but no additional workouts. And you should see significant changes in your body from doing that. So you felt a big difference from going from the crazy cardio to maps hit. Well, it'll be a bigger difference going from what you're doing now to maps anabolic. Because I think that's the most appropriate workout for you right now. The hardest thing is the mental discipline of knowing that recovery is a massive part of this entire process for you. And so to be able to take those trigger session days like in between maps anabolic is going to be huge. That's hard. Yes, it's tough. You don't want to go too intense with it. This is a mistake I made the first time I ran the, you know, the program myself in taking that as, well, this is a rubber band workout that I have to go crazy with. And no, this is really just about you moving and getting active recovery and really being able to, you know, get that kind of muscle pump and contraction. But this is to charge you up basically into the next workout that you're going to have, you know, proceeding that. So treat your body like, you know, like your friend. You want to make sure that you're recovering fully so that way, you know, you get all the benefit of gaining muscle that you're seeking. Yeah. And Lily, you know, if you really just love the mental effects of exercise and you want to do more because you might want to, you might find yourself trigger sessions not enough. I want to do something. Well, I'm doing your programs and I'm doing that five days a week and I'm doing it like with the rest periods and I'm like, this is like an hour and 30 minutes. I'm doing them five days a week. Yeah. So maps at a bulk, you're going to have way less time in the jam. But if you find on those off days, you want to do something else, I think yin yoga would be amazing for you. I think yoga in general would be great for you, but you probably would gravitate towards power yoga. Don't do that. Yin yoga, the calming, slow, relaxing kind of aspect. That'll have I think a beneficial effect for you. You need to move. I mean, that's, that's obvious, but make sure it's like restorative focus to that. So yeah, it's that's a, that's good recommendation. I would take your recommendation even farther and tell you that I would love to see you do anabolic with two foundational days, go through the entire program, add the yoga in there once a week that Sal was talking about, and then actually do the program again. And that time is when I would allow you to go to three days a week. So I'd want you to go all the way through it, running the two foundational days. And then we'd run it back a second time with you running three foundational days. And then after you finish that, I would allow you to go to the maps performance. You should see some pretty significant strength gains. So that's what you'll notice. You'll go through the program and within the first couple of weeks, you're just getting stronger. Very good sign. If that happens, which it probably will. Wow. That's that's because I did you guys hit it on the nail in the head because I did start like with the fastest strongest thing I could. So thank you so much for redirecting me because now I'm sure I'm going to see changes that I probably not even expecting to see. Thank you. Yeah, no problem. Do you have maps on a ball? By the way, no, we'll send it right over to you. Thank you. Thanks, guys. I really appreciate everything you do for people. Thank you. We appreciate you. Yeah. Bye bye. Thanks. Bye bye. So it's so great. You know, when we do stuff like, and I, you know, I remember when we actually did the seven day, we actually did the seven day week. Yeah. Episode like watch all the, all the people that shouldn't do this. Yeah. And one of the things off air, we all kind of joked is we all said that, you know, watch we're going to do the seven day week and all the people that we probably wouldn't recommend to do it would do it. And it's just, you are, you're, it's so hard when you've trained like this, right? Like she has where it's circuit based class, right? And like the orange theory, F 45 CrossFit as type of high intensity nonstop that and people love it because they feel amazing after the adrenaline's through the roof and the cortisol gets released and they feel so good afterwards and they stick and they sweat. And so they feel like they're so productive. And then to take that person and go, Oh, someone, let's get maps that she literally went in the reverse order of what I would allow her to do. It's like all the, the biggest volume highest intensity programs we have when it, and there's nothing wrong with her getting to that place. But I mean, we wrote them with this idea that you start in this, on this other end of the spectrum. Well, I'll tell you what I'm really curious about. I hope she goes to mphormones.com and gets an assessment because, you know, you think you go to one hormone doctor that it's going to be the same as going to another one. Nothing could be further from the truth that, you know, these places have been trying to get us to work with them for so long. We say no to, we said no so many times because we see what they do. And it's like, this doesn't, I don't think they're doing things right. Well, there's a huge difference when you go to a place where they really understand how to work with athletes, they understand how to work, not just with what the numbers are supposed to say, but the symptoms. Not just baseline, like finding your way back to the optimal. It makes a huge difference. Trying to optimize is what I love about Rand versus. And quality of life, you know? Yeah. Because a general practitioner, you know, nine times out of 10, they're looking at the numbers and just like, oh, you're not. You're within range. You're not, this isn't in any danger. We're just bringing you back up. You're not going to die anytime soon. And so there's nothing that we're concerned about as far as danger-wise, but as far as feeling good and optimizing yourself. I mean, they don't focus on that at all.