 Hello everyone. Welcome to Mind Pump. In the first half of the show, we talk about the fastest way to lose 10 pounds. Later in the show, we talk about how taking a multivitamin can actually improve longevity as well as other topics. In the second half of the show, we coached four live callers on questions such as, why am I not losing fat from cutting after a reverse diet? I'm over 40 and I want to build muscle. What should I do? Can I combine heavy strength training with calisthenics? And I am training for an Ironman. How should I adjust my workouts? Finally, the holidays are upon us and your friends and family will be soon asking you how to lose fat and build muscle. What we have the answer for you is called Mind Pump Clips. Have them subscribe, you go over and subscribe and enjoy the show. Here is the single easiest and most effective diet hack for most people. Most people actually will lose about 10 pounds just doing the simple thing right here. Avoid heavily processed foods. That's it. Did you see our good buddy on Andrew Huberman talking about that? Lane? Yes. Was he? Have you guys listened to that episode yet? I got to listen to it all the way through. I just saw a clip that was shared and Huberman brought up to him about processed foods, which of course, you know, he sounded very mind pump-esque the way he answered it. I thought it was, I thought it was pretty good. You know, so, you know, Lane is always, well, to his credit, Lane, Lane is always trying to grow by what the research says. Yeah. And he's always, he's always trying to stay ahead. And, and so his message is going to change as the research starts to change. I thought he answered it. I thought he answered it really well. So maybe, maybe Andrew can find the clip and then share it for the audience because I don't want to butcher it the way he said it. Trying to focus on mentally processed foods is very important. The one caveat I would say is I think it's important to understand why. Because otherwise, people can make this weird association that like if I eat any mentally or any processed food, it's going to kill me or like every time I eat it, it's like I'm smoking a cigarette and my health, you know, my longevity is declining. I think the way he articulated his point was, he was just like, yes, he agreed that for the most part, people should probably try and avoid that. He goes, but I, I caution you on how you, how you read into that. Cause then me, many people will take that to the extreme of that. Like now all of a sudden we demonize that. And there's, you know, yes. So a study just came out that just connected the consumption of heavily processed foods with a pretty substantial increase in all cause mortality. So it's a big study. And you're right, Adam, what, what some people are going to do, or I guess what the popular media is going to do is you're going to say, oh, heavily processed foods are just deadly and unhealthy. That's not necessarily the case. Now, yes, it's true that generally, generally speaking, ultra processed foods are not as healthy as whole natural foods. But the reason why eating them increases all cause mortality mainly is due to the fact that you just overeat. Yeah. Bottom line. The bottom line is, I mean, look, here's the deal. I can tell everybody watching this right now who wants to lose weight, cut your calories by five to 600 calories a day and you'll lose weight. I could, or I could just say avoid these foods and you'll get the same result, except you don't feel like you're restricting. You're not going to feel like you're starving and hungry. And you'll feel like you're satisfied. And it's simply avoiding these foods that make you overeat. That's really what it's all about. It's just the excess of calories that, that it leads to because, you know, it promotes that like the cravings start to increase. And so it's really just, it always amounts to like just, it tips you into a bit of excess calories, which then leads to other like health problems. I mean, I think that the, the most important thing is just the awareness around it. Is that you're aware that they're engineered that way in order to, to make you want to eat more. Therefore, when you get, put yourself in a situation where you, that they're, you know, you have easy access to them, be aware of how, where, how, what that can lead to. And I think that just the awareness around that, that it's cause I think a lot of people don't even think about that. I think they just think like, Oh, this tastes real good. Or it's labeled a healthy product. Or, and so they just, you know, they eat and they, they mindlessly eat cause we do a lot of this stuff like that, distracted. And they don't realize how easily they can overeat by not being aware of what this, how this food was engineered. So the awareness around it to me is the most important part of the conversation. It's like this. It's like saying, Hey, I'm going to make good decisions in life, but I'm going to do that while being drunk all the time. That like you can technically make good decisions while you're inebriated, but oh, it's going to be really hard. Cause a lot of you're going to be, you're going to want to make a lot of stupid decisions. Well, when you eat these foods, your, your, the, the tendency to overeat is so strong and so hard. Like good luck. Like you can sit there and white knuckle it this entire time. See, there's this huge myth. This is a big one. There's this huge myth that humans are eating machines that if you put food in front of us, we're going to overeat and the, and the myth goes like this humans evolved where food was scarce. So we evolved to be these eating machines and eat as much as possible. That's not entirely true. Our bodies actually naturally will regulate themselves to where you're not going to become obese if you eat whole natural foods for the most part. It's actually quite difficult to overeat the way that most people overeat when the foods that you eat are whole and natural. You just naturally feel more satisfied. You hit palette fatigue and yeah, you're not going to get shredded, but you're not going to be 70 pounds overweight as well. So it's a, it's a huge myth that our tendency is to be obese. That's not true. The truth is our tendency, our nature is to be at this kind of balanced body weight to not under eat and to not overeat. But what we've done is we've designed foods and really spent a lot of time, money and energy in designing foods that make you overeat. To the tune of 600 more calories a day. This is what studies show consistently. That's a big deal. That's a 600 calories is when I put someone on a diet or when I put them on a bulk, that's the limit of how much calories I raise or drop. And that's naturally happens when you consume. Yeah. No, we have these natural limiters. It's just like we, we distract ourselves. And so we're able to kind of like push through and gain more of an excess of calories because you know, either it's novelty. And so we're like kind of hijacking that with, you know, the different flavors and stimulus there. And it's just one of those things like, you know, I think one of the things I think Lane does a really good job is he does a good job of dismantling the, the wellness community that really tries to argue against processed foods. And they use the chemical, these are full of chemicals and showing how cancerous these chemical and like they try and use the, the, the scare you from these processed foods and how dangerous and how bad they could be. I just think that's the wrong way to approach that. I agree. It's like, I eat processed foods in my diet all the time. It's not something, it's not what I'm trying to do. It's the goal is to eat whole foods, but there are points where I use this example with my sister-in-law is helping her the other day. If you're driving in a car and you haven't eaten for four hours and you're, you're starting to get cravings and you're hungry and you have access to a protein bar in there or you could pull over to gas station, get fire cheetos, get to have the fucking protein bar. I would rather you, I'd rather you make the process. That's what I'm saying. It's a process choice still. I know it's not realistic. She's not going to pull over and go buy a chicken and then go get a grill and then grill it up on the side of the freeway. And like, I know that's not going to happen. So realistically, I would, I would prefer that she makes that choice over this other one. So I, and, but just, and then I would educate her on, let just be mindful though, how, how much you'll like that. And then you'll want another one than another one. And because it's considered a healthy food, we can get into this, these habits of consuming more and more. So the chemicals that are in heavily processed foods, are they healthy? Eh, not necessarily. Are they like these super dangerous things that are going to give you cancer and kill you right away? No, probably not. Most of the, the danger and the negative health effects come from the fact that many of these chemicals in these foods are in there to ramp up its palatability. That's why a lot of those chemicals are in there. They're in there to keep the shelf life high. They're in there to maintain mouthfeel, crunchiness, the smell, the texture, the comp, the way that the taste hits your mouth before, during and after, you know, you're eating the food, the way it feels in your hands. Majority of the chemicals that are in there are in that or for shelf life. So are they dangerous on their own? No. But when you combine them in, it's like, literally, it's like a formula. When they combine them in the right perfect amount, you create a food that is irresistible, that has drug-like properties. And you can mindlessly eat it. Yes. Which is really the point I was trying to get to was just the fact that like we, we can eat and be distracted. We can eat with speed. And, you know, a lot of these things that we can override, so we don't have to pay attention to your body's natural signals of saying, okay, we're satisfied. Yeah. In fact, they do show that when people eat, when you eat heavily processed foods, not only do you eat on average 600 more calories a day, you also eat the food much faster. There's, there's like, again, it's like a drug-like behavior and they've done a really damn good job of, of designing these foods. So, so it's, so here's the point I'm trying to make with this. You can count calories. You can restrict yourself. You can do that, right? Or you can say, I'm just not going to eat these foods and then eat until I'm satisfied. And the results will be the same. The results will largely be the same. You'll eat a more appropriate level of calories. It took me a long time to figure this out with clients, but when I did, this was a single most effective thing that I could, that I ever possibly did with diet, where literally I'll tell a client, I used to love doing this. I'd get a client and I'd say, I don't want you to, we're not going to restrict your food. We're not going to, here's what I want you to eat until you're satisfied. Just avoid foods that come in wrappers, boxes that have long ingredient lists. In other words, avoid ultra processed foods and just eat as much as you want normally and eat until you're satisfied. And they'd lose 10 pounds. And they'd always come to me and be like, oh my God, the crazy chemicals they put in these processed foods make you gain body fat. So, well, not, not really like that. I said, you know that you overeat, you eat more when you eat those foods. No, I'm, I'm eating until I'm full. That's exactly your full meter. It's like having a thermostat in your house that's set at 71 degrees. Okay. Your heater is not going to surpass 71 degrees. What, what ultra processed foods do is they take the thermostat level and they move it up to 80. So now the thermostat keeps running until you get up to 80. That's your hunger. That's your appetite. The thermostat on your appetite has been shifted when you consume these foods to where the only way to prevent yourself from overeating is to literally count your calories and restrict yourself. Otherwise you're going to overeat. And this is why it's the easiest, most simple and most effective, you know, diet. Did you guys see that meme, the thermostat one for the dad for Christmas presents? No. Oh my God. So good. It's like a picture of like an old school thermostat with a dial that you turn and it's like, uh, to the left, less Christmas presents to the right, more Christmas presents. That was so clever. What is it? What is it about dads and thermostats? It's so true. It is thermostat control thing, dude. Is it a control thing? It's a temperature thing. Well, I mean, that's control like in the fact that like I, I know I'm going to not get as good a sleep if it's somebody messes with that. And so that immediately triggers me. I'm like, yeah, don't mess with that. And remote control, TV remote controls the other one. Yeah. Like who holds the remote control when you guys watch TV at home? Yeah, yeah. You guys do. Yeah. Almost as safe here as the guy. Did your dads do this? My dad used to do this where he, you know, of course he was the dad. So he'd have the remote and we'd watch TV and he does off, you know, or watching something. And it's something we don't want to watch. So I'd go and like take the remote control from his hand. He'd wake up, all pissed off. Or if I change at one point, I bought another remote control. So when he falls asleep, I could change. Oh yeah. How does he know he's asleep? I'd change the channel. He'd wake up, put it back. It's like a six cents. Like dad, you're sleeping. Why don't we, why do you care if I change the channel? We can get these big things about him. What's up everybody? Cyber Monday. It's an extension of Black Friday, 60% off every single maps workout program, including bundles, 60% off everything. And you can use this code multiple times. There's no limit. Go to maps, fitnessproducts.com, use the code cyber Monday for the discount. Now I'm going to give away to celebrate a super bundle. This is a huge bundle of workout programs. So one of you can win, but you have to do this to enter. Leave a comment below this video in the first 24 hours that we drop this episode. Subscribe to this channel, turn on notifications, do all those things. If we like your comment and declare you the winner, we will do so in the comment section. And then you win free access to the maps super bundle. All right. Here comes the show. Hey, so Adam, I got something funny to tell you. Okay. Tell me. So this is this, I think this is labeled as the greatest like loss of wealth, fastest loss of wealth. Yeah. Yeah. You see the FTX guy file bankruptcy. Is that okay? That's the crypto guy. Yeah. The guy that was worth like billions and billions of dollars FTX CEO and name brand crypto billionaire, Sam bankman, freed. Yep. Okay. He lost 94% of his net worth in one day. Why does that make my stomach hurt? Well, listen, his net worth went from 15.6 billion dollars in a one day to one billion dollars. Oh my God. 15.6 to one. I mean, you saw the that's crazy. Yeah. I mean, I think it was Zuckerberg lost like 70 billion in a day or two. That's crazy. I don't know where we're at total right now. And of course, it fluctuates as the market goes up and down because so many of these guys are tied up. So much of their net worth is tied up in these companies, right? And so obviously as the, as the market goes up, yeah, the market goes down, whatever. But I do think that we, we have seen in this, the last year, the, the craziest loss is for like trillions of dollars have fallen out of the market from the stock, the stock market and taking such a big hit. And so many people tied up into not only like shares, but then also the crypto bubble that we've seen. Yeah. Well, then you say Tom Brady and Gisele or like, did you see that? Did I show you that guy? 640 million, right? Yeah. That they were tied up into, was it FTX? Yeah. FTX. And so was Steph Curry. Both those guys are, those guys were investors in like the early rounds. They were, they carried a lot of them. You know, when you're playing with that kind of money and you were investing that kind of money, you have to, you know, because I have a lot of family that's in financial advisors. And they say one of the most important things to consider is somebody's temperament, how they are, are they, are they conservative? Are they risky? You know, are they okay with losing money, but also taking the risk so they can make a lot of money? Like you have to consider that because when you're dealing with that much money, you have to be okay with the fact that you might lose it when you take those chances. Otherwise, like remember in 2008, there were bankers and investment advisors committing suicide because they, they, they had lost so much money that they couldn't deal with that and they ended up killing themselves. So you got to, you got to, you got to know that when you're, when you're playing with that much money, you got to be okay with, well, if I lose it all, you know, how am I going to be, am I going to be okay with that? Now, wasn't there comparisons to the dot com bubble with this, this, what's happening and shifting with crypto right now? When are you guys talking about that before? Yeah, I mean, it's very, it's very similar to what we've seen. I mean, what we saw during the dot com, just like I think that, you know, cryptocurrency and NFTs, I believe are here to stay and are going to be the future. Just like you would have said back in 2001 or whatever it was that the dot com era is going to change how we do business forever, as it did. The problem was- But there was only a few major companies that came through. Exactly. And then, and then the like, I forgot, I've seen statistics on the likelihood that you would have picked one of those, you know, four or five companies that ended up like the Amazons that, that took off. The likelihood of that is like as likely of you like hitting the Lotto is like the same thing going on in the NFT and the crypto space is that this side. And so many people think that, you know, Bitcoin is so stable because it's like the big one, the first one. So, and I just, I so disagree now with that. I just think that. We just don't know. Yeah, we don't. Yeah. It's still a huge risk. We don't know that. And I just, when you're messing with the money, I just, and we see how fucked up and corrupt our government is to think that they're not going to get in and mess with that or take it over to benefit them. So, I'm so skeptical of how it plays out. And I know that if you've listened to- I like your play. I like the way you said about crypto, which is have some because there's always going to be a black market. So, that makes sense. No, I think there's a black market than that. I was actually just, that's exactly what I was going to comment on because I know if someone's heard sound bites of me talking about crypto, I was probably the most bullish about it with you guys early on. But what I was bullish about was that I do believe it'll never go away because our black market is massive and there will always, and I know how many people use it on the black market right now. And it's completely changed the game. It was very difficult to move money that one of the hardest things in the black market world, particular drugs and stuff like that, is actually the cash is the money part. It's not actually the drugs. We actually moved drugs back and forth all over the place. It's what do you do with all the cash? It's the cash. It's the cash and being able to, and even just as something as crazy as carrying that kind of cash, like a million dollars in cash is a lot of money. You can just stick that in your pocket. You know what I'm saying? It's not like the movies where it's like a million dollars and it's a briefcase. Dude, it's so funny. Adam has this amazing ability. I gotta tell the audience. Adam has this like rain man like ability. Yes. To look at a stack of money and tell you accurately how much is the money is like, Oh, that's 7,000. A brick is that's $10,000 or to like almost to the, you're, you're within 50 bucks. It's pretty good. You'll look at money and be like, that's $16,475. And then we'll count it. He just kind of like weighs it. And that's because you dealt with the marijuana industry. Yeah. A lot of cash. You know, a lot of cash. So how much does a million dollars actually take up? Like, well, I mean, yeah, no, I have. And it really is, if it's in hundreds or it's in 20s, it makes a huge difference in how the bills are. And so a lot of times in these movies, when you see it, like the denomination, what, where I call bullshit on the right is when they say the amount and then I see that what the denomination they're using. I'm like that. And sometimes it's both ways. Sometimes you see them massively exaggerate it. Like it's a lot of money. It's like, well, that would be like a stack like this big, you know, like, here's a, here's $100,000, you know, then there's massive. And then you see it's hundreds and you're like, no, that's not true. It would not be anywhere near that, you know, like that. That'd be like a bunch of ones, you know what I'm saying? If someone handed you so, so yeah, they just exaggerated all the time. You even see that with game shows where they give someone like $10,000. They give someone like $10,000 and they give them like this crazy stack. Yeah. It's like, you know, a $10,000 stack is, you know, only like this big in hundreds. So just to make it look, you know, super crazy. But one of my favorite scenes in a movie is the part with Matthew McConaughey and Lincoln Lawyer. You remember that scene? No, I don't watch that. So you don't see that movie? Oh, it's a great movie. So it's the very beginning of open to opening scene where he's in his limo and he's in the back and these like all these, it's like Harley gang, they're like pulling around, they pull around the limo, they make the limo pull over. And you think like some shit's going to go down crazy and it's actually somebody, somebody from him that's hired him and he's paying him off in an envelope. And he grabs the envelope and he, he go, and he, why is this? And he tells him how, how light it is by how many $100 and then he explains to him why it's off like that. But he doesn't even count it. He just like shakes the money and he knows exactly what it is. I would have thought that was bullshit until I met you because you've done it so many times now. I'm not a hundred percent, but I definitely, I'm pretty, I could get, I could definitely call bullshit when it's like way off, you know, to me, get so, because I've done it enough times that when a, when a movie or show, it could trade things. It's annoying because I do it so much. And when we'll be watching when I'm like, that's not a hundred and 20,000. That's not even so off. What is this? This movie's fake. Dude, that's like any time they're doing a medical procedure and Courtney has to like interject, you know, like they would never put a ballast there. Like what? I don't care. Right. Okay. So that, okay. Don't you guys know, like appreciate movies that, that take that extra step to make, because that's such a simple thing to make accurate. It's like, okay, anybody who's ever counted this much money or anybody that's actually been in an ER knows that that's how it would go down. It's like, how, what makes me lazy? You didn't just ask somebody. Well, so this is what makes me laugh. Consult anybody. Yeah. So what makes me laugh is that you'll do this in a movie that the whole movie is fake as fuck to begin with. Like there's aliens fighting like plant people and you're like, and you're like, that gun wouldn't shoot that way. The whole movie is like, this is a, it's a cartoon or something like that. You know what I mean? Yeah. But what I feel is like, but that's exactly the point though. It's like, you have all this crazy over the top fake stuff, but then the most basic thing that you can make real and you get wrong. You get wrong or you lie on. It's just like, ah, then it makes, of course, the unbelievable stuff even more unbelievable. It's like, you can't even do the real shit. Right? Of course. I'm not going to believe you. We had a cousin. I was a police officer and we'd watch action movies with him and he'd sit there and count how many times they'd shoot a gun without reloading. He's like, wow, where do you get it? I've been a drone. Where do you get it? Where do you get to hang them with 30 rounds? Just ruin the movie. He's like, oh, come on, man. Oh, you know, we watched like a video game. We watched, we watched the fakest movie of all time with him, Commando. You ever watched, you've seen Commando. I love Commando. When Commando, Arnold Schwarzenegger shows up to this cartel and there's literally an army of people with, with rifles and machine guns and he just, he kills everybody. He just kills everybody. They can't touch him. What was that one quote? Like he kept hanging around or something where you like fell off the cliff. That's another one. That's another one. That's not Commando. I thought that was Commando. No. Is that Commando where he says that? No. My favorite, my favorite. He always says his one liner. My favorite line was in Commando. Obviously they kidnap his daughter and he's got to do this job for them or whatever. He's on the plane with the handler. And so he's on the plane and they haven't taken off yet. So then he like reaches forward to tie a shoe and elbows the guy in the head. The guy passes out and he puts the, the jacket over the guy's head. And then the, the, the flight attendant goes by, please don't bother my friend. He's dead tired. Kills him with an elbow on the plane. He just covers them up. Dude, speaking of movies and whatnot like Sophia Stewart. Okay. So Jerry actually sent me this DM of a video of, so this lady, Oh, is that the one I say? He claimed, yeah. Yeah. Cause like, I'm so glad you brought that up. I went, I went through this before I went down this rabbit hole because I heard a long time ago that the creators of the matrix, the, is it true? Tell me, is it true? Hold on a second. Well, I saw this. Okay. So, so she actually sued them because according to her, she had written this book that basically outlined the entire trilogy of, of the matrix and also the terminator. So basically like her, she was, she was claiming that the, and, and basically I think she sued James Cameron as well because of the terminator, but basically like, like John Connor and all that was, was the prequel to Neo and everything in the matrix. She said that the terminator happened first and that Neo was the son of Connor. And it's all biblical, right? So it's like this whole like, So the machines and prophetic ended up turning into the matrix. You know what though? They did do a, did you watch the animatrix? These are like the cartoons that show kind of what happened before. Right. So there's, there's some holes to the whole thing. Back me up because I just saw the same thing too. Jerry sent it to me. I sent it over to you guys to figured you guys would be able to fact check it better than me because I don't get into this stuff as much. I don't know if she, I didn't look into if she actually wrote the book. Like, yeah, she did. Yeah. So she did. Okay. So I looked into that and she didn't actually publish the book till like 2006. And which book had claimed the terminator? It's called. Oh, so it wasn't the third eye. I think it's she's saying that they all ripped off of her. Yeah. The third eye. Yeah. So there's, she's saying that like she entered this contest to basically write for a comic book and and said that, that the Wachowski brothers, I think is their name, that they stole all of her content and then made a movie. Or the Wachowski brothers who wrote terminator? No. No. Matrix. Matrix. Yeah. So James Cameron, James Cameron was responsible for that. Was he for the first? So James Cameron claimed that he thought of it in, because he had a nightmare about like some robot come to kill him. And so that was like the inspiration. Did James Cameron do the original terminator? Yeah. He did the first one? Yeah. Oh, I thought he just did a terminator too. No. That was his whole franchise. I think too, he didn't make much money off of it initially because of the deal that he worked out. Oh, really? So this whole thing with that like, but yeah, it was interesting. I didn't know terminators part because I heard about the matrix that this lady had claimed that these brothers stole her idea, in a sense. I'm surprised you didn't go read that book now. I want to. You guys would say it sounds interesting to see, like, if you were to read it, if it lines up really well, like, bro, this is way too close. So she took him to court, she didn't win. Like, that's the other thing. So it's like, her claims are just claims, unsubstantiated claims. So it's like, you kind of have to. But you got to kind of wonder, okay, someone like James Cameron who's got a lot of power, a lot of money, probably a lot of connections, and this small novel writer. You know what though? You know, kind of this happens a lot. You know, it does. But you know what annoys me about this is I get it. You had a great idea or you had an idea, I should say. Yes, I'm that doesn't mean doesn't mean anything yet. It doesn't mean it a lot. Like James Cameron turned it into a like what goes into making it. Thank you. This crazy profitable franchise. Part of it's your idea, but but that's a small part of the smallest part. Well, I mean, I tried to explain to my friend who always gets in a debate with me about that because like he hasn't actually executed and put like the idea all the way through together. It's like it's like it's such a bigger thing. It's like imagine if in 1990, I wrote a paper and I said, man, you imagine if we had a cell phone that you could touch the screen and do it. And then they make the idea. Okay, good. Great. Well, not to mention it's built on other people's ideas. Everything. Yeah. Your phones, all electronics, the clothes you wear, the mics we're talking on. If somebody else had an idea like it before, that person either did it or improved upon it and then made it and then somebody else goes and improve it. I mean, it's like the idea that everyone is this complete original thought is hilarious. She got it from the Bible. So somebody would say so. She got it from like biblical stories. You know what this reminds me of? Do you guys remember years ago? I'm not going to call anybody out, but so I'll keep it vague. We had an idea years ago when we started Mind Pump that we would have this network where we would have other podcasts under us. That was definitely all right. Hold on a second. We communicated this idea to this other fitness podcast of the time, which was big at the time. Now they're not really, they're not anywhere. But they took this idea from us and implemented it. And we never implemented it because we couldn't work out the logistics and there were lots of issues. Well, anyway, they implemented our idea in a tank. We were like, thanks for trying that out. Yeah, that we know for sure was a bad idea. I'm glad we did this for being the guinea pig. I'm glad we didn't do that idea. Not going to say who it was. We'll just put that out there. I mean, if you're an OG, if you listen long enough, you can piece that together. Hey, so you want to hear some weird, weird statistic? Yeah. So this is crazy. I just read this. Do you know, okay, so the average five year old laughs a hundred times in a day of average five year old. Yeah. Like kid will laugh like a hundred times a day. Okay. Do you know how many times the average 40 year old laughs in a day? Once or twice. Four. Oh, yeah. I was gonna say four times. Four times a day. I would just lose miserable. Miserable, fucks. Yeah. Holy shit. I laugh four times an hour. I laugh all the time. You see that chart that I was sharing with you? I think Dr. Molly was the one who shared that. I showed you guys where that shows as you as you get older, the how lonely you get. Oh, that sucks. Yeah. That's like, it was like dramatically different between the ages of like teenage years to like your later 50, 60, how far off you are. That really sucks because historically, old cultures, one of the challenges with new cultures, in America is a very new culture in comparison to the rest. And we have some great things in our culture, but there's some stuff that we discarded. And one of those things is how we view and treat older people. In new modern societies, older people, like they're old, they're not cool, they're not sexy. Yeah, we just discard. Old cultures. Older people. Revered people who are in older age because they have lots of wisdom. And I think there's a lot of value in that. And you're seeing the consequences of not doing that. You know what's interesting? We're not wise. And number two, these old people are lonely. We don't treat them very well. It's terrible. You know what's interesting, Sal, is while you're talking about that and bringing up the whole, I'm looking at the chart right now that I was just referring to. And it's comparing your partner, your co-workers, your children, your family, friends, basically your interaction with people. And all the lines are kind of close. Right around 40 is when it makes a clear split. So around 40, you lose a lot of touch with a lot of those people and become more and more lonely. Ironically, the same time that you just referred to, the 40-year-old laughing only four times a day in person. That's interesting that it happens around that age, right our age right now. So we're about to get miserable. Well, hey, you know this. Doug, are you miserable? I'm not gonna let it happen. What do you think? Take a look at me. Smiles. I'm laughing all the way to the bank, guys. He's happy all the time. I mean, anyway. All right, another cool statistic. This one's kind of crazy. I did not realize that this was a thing. There was a study done in, there was over 1,000 British and American people were surveyed. Okay, so 1,000 people were surveyed. This is wild. I didn't know this. One out of every 30 people. So it's not a lot, but it's still people. Pooh in the shower. Pooh in the shower? One out of 30 people admit that they have poop. Poohed. Feces. Kaka. Dude, how? In the shower. I mean, I pee in the shower. Everybody pees in the shower. Not everybody. There's actually a stat on that. That's actually, it's like one in four or something. Really? Yeah, yeah, I've actually seen it. Peeing the shower is fun. Dude. Poohing in the shower. In your shower, by the way. I don't pee in everybody else's shower. Let's talk logistics here, I mean. You gotta like waffle stomp that down. It's a whole process. Why would you, what are you doing? How lazy are you? Are you just in there like, uh. I get mad at Katrina for getting her hair stuck in the drain. If I walked in, she was taking a shit in the shower and fucking flipped my lid, bro. Oh my God. Why are you probably calling that my one? She's like, well, there's no hair in there though. What? Well, okay. Now this makes sense having managed big gyms. Well, I thought that was kind of a cultural thing. One cent. I don't know, but these are American and English people. So I mean, I guess I look, you manage gyms once or twice a year, you'll find a poo in the shower. This makes sense now. You know, I know Doug loves when we talk about poop. The other, the other thing that you saw that just member like some cultures that stand up to poop like over holes and so with that, they would actually stand on the toilet. Yeah, you see the, you see the shoe prints on the toilet. And then you come in, you see like shit all over the place. Like, I don't understand how to shit on the back of the wall. Like what is going on? It's so baffling. That's, yeah. That's different. That's a bad tummy though. Capital Mickey, man. I used to see that all the time. I know. There's just some of those bad behaviors like that. I'll see like sometimes too, like culturally, some people will just throw trash like outside their car. Oh, that's just. I'm like, what? Yeah, that's actual. Like who does this? Says the guy that mixes recycling with trash. Yeah. At least he puts in the garbage. Touche. At least he puts in the garbage. All right, I got another cool statistic. I'm not, I'm not, I'm not perfect. I had some pretty, I found some pretty cool statistics. Here's another cool one. Did you know that one man makes enough sperm in two weeks that he could theoretically impregnate every woman on earth? Whoa. In two weeks. Really? That's a much fun. Come on, dudes. No, no, you still got to, you still got to, there's still some logistics there. Well, dude, I mean. That's a lot of sperm. Yeah, that is a lot. And along those lines. Look at gang, it's a lot of those lines. Let's hear this. Along those lines. That guy was a commercial transition, please. No, it's not. You know why we're so hyper, by the way, everybody? You know why we're so hyper? You want to do commercial? This is true. We all drink Organified Peak Power. What do you guys think? I was so hyped that I was like forgetting. What do you guys think about? My mind is going, I like it a lot. It's, it's great. Yeah, I like it. It feels really good. It tastes good. It's got like a nice little lemony. I told you guys, this is the best. People are going to take this and they're going to be like, this is the best pre-workout of reviews. For the audience, because I'm hyped. I really liked Pure a lot too. So tell me, so this has caffeine, Pure does not. Yes. What else is different between their Pure Blend versus what you have in Peak Power? Well, it's got, it's got coffee factor. What's it called? Neuro factor, which is really good for BD and F in the brain. Brain-derived neurotropic factor. So literally, it's like Miracle Girl for the brain. Then it has lion's mane, but that they make sure to put the fruiting body in there. A lot of people don't realize this, but when you look at a mushroom, the cap, the fruiting body, this is where you get a majority of the, of the good stuff. And companies that sell you mushrooms often will mix the whole thing in there. Just the, like grind up the stem with it. Yeah. Or they don't grow it on good stuff. Like mushrooms are like sponges. And whatever they grow on, they end up absorbing. They grow, this is legit lion's mane good stuff. But anyway, it's a, it's a combination of compounds that give you this really nice euphoric high. It feels really great. I really, I really hope that this product does really well. So Organifi lets you to do this more often. It'd be kind of cool for us to have some control and say and supplement. You should try to placate me, Adam. I think it's nice to give you what you want, without us ever having to pivot into that direction because I have no desire for us to do that. There's gotta be other, you know, people listening that are experimental like you and just want to like, you know, put this all together. You could wet your beak without it. I'll tell you something right now. If I ever made- You need to help sound his pursuit. If we ever made a supplement and you guys gave me full control and we didn't work with any of the supplement companies, I would push the, I would push the legal limits. That's what I would do. I would make a supplement that would be wild. So let's party, dude. It wouldn't necessarily be a health supplement. It would be like, here, try this. Yeah. Here, try this. Here's what's happening. Go for a ride. But this peak power is, is definitely it. Okay, back to where you got your- All right, back to, back to interesting statistics. Did you know that the, your, your objective attractiveness as a man is connected to your testicle size? Did you know this? I think I did hear this once before. So the better looking you are- The bigger your balls are? No, the smaller your balls are. We're not talking about the, the, you know, the penis. We're talking about the balls. The better looking you are, the smaller your testicles are. Okay. So how do they, okay. How do they, do they- How do they measure this? Well, yeah. I know how they measure the balls, but how they measure the attractiveness. So that they take like a bunch of guys and then let girls all score them on a one to 10 on how attractive he was. Yes, but there's also- And then all the guys- There's also facial symmetry and stuff that they use that'll, that'll- And so if they- This guy's got some BBs. He's doing well. Yeah. So, and now this is true with animals, right? This is very true with monkeys. And the theory is that the less attractive you are, the more successful you have to be with having less sense. Right. Because you need more opportunity, like so you got to be ready to go. Yeah. So if you're good looking, you're going to have a lot of opportunities. Your body doesn't need to make tons and tons of sperm. You just get lots of opportunity. Yes. But like if you're, if you're like- Fuck, if you're ugly- Now does, does- They're like, we got one shot. Does ball size have a direct relation to sperm count? I believe so. Oh, interesting. I didn't know that. Yeah, I believe so. Oh, okay. Yeah. Volume. So, so next time your buddy was like, I got the biggest ball, like you sure do buddy. Wow. I've never seen him, but I can see your face. Yes. And I bet you're right about that right there dude. Anyway, so study came out- Cold water is my friend. Study came out that connected multi-vitamin use to better longevity. And here's what I like about the study. They actually controlled for the healthy user bias. Okay, I was just going to say because that's what we've talked about before. Yeah, because people who take multi-vitamins tend to work out, tend to be better on stuff. They actually tried to control for the healthy user bias and they found that people who take a multi-vitamin, once they control for all that stuff, they tend to have better longevity. And they think it's probably due to lower rates of nutrient deficiencies, obviously, because a multi-vitamin helps cover that stuff. Really? And it's not, yeah. Because I mean, immediately I would assume it's because of the care. And they, you know, that's one thing that they care about and everything else is sort of, you know, compiles after that. Yeah, no. So, so there's probably value in taking a multi-vitamin. Do you know, are we getting better or worse? Meaning, as a whole, is the society getting better and hitting more of their nutrients? Or are we getting worse at it with all these foods that are fortified with nutrients, with all the supplementation? Historically better. Historically better. Okay. But over the last 30 years, worse. When I say historically, you compare us now to 100 years, 200 years ago, way better. Like, we're not, kids aren't, you know, people aren't getting rickets. But 30 years, 20 years, we're seeing more nutrient deficiencies, mainly because people eat less whole foods. People, and the whole foods that we do eat are less nutrient-dense. Vegetables, fruits. I feel like that's what I was thinking. There's alarmists out there that are kind of saying that from the soil. Like, we're not really, like, getting the actual density that we should be from these plants. That and the sun, too. Don't you believe that there's so much, I feel like, about the sun? Vitamin D is one of the number one nutrient deficiencies. We know that already. I just feel like that there's more to that than what we realize already, too. That there's got to be more value to getting out and getting in sunlight than what we've already figured out. And the amount of us that are stuck in doors now. I do think there's some validity, though, because Courtney started to do her own vegetable garden outside. I told you guys about these carrots. Like, we had these carrots that literally, they almost, like, tasted like ginger. They were so packed with, like, minerals. It was just like, ooh, this is spicy. Like, I've never had, like, a spicy carrot. I was like, this is weird. But it's like, you know, the soil was, like, very rich. That sounds like a cute pet name you'd give your spouse. You need a spicy carrot. Spicy carrot. You know, over here, you little spicy carrot. That's Jessica. She has the weirdest name. There she calls, she calls a really... That's my nickname. A little pickle. Or something like that. Oh, you little pickle? Like, what? Why would you call a pickle? I don't know. It's cute. Anyway, I got to call out. I got to make a call out right now. I got to call out our YouTube producer, Andrew, because this guy called him out. Yesterday, I go out in the parking lot, and somebody's fucking... Did he mess with you? Calling my name out. Yeah. And I'm like, and it's coming from a speaker somewhere, and I'm like, what? It's like, sound the Stefanos. I'm like, what the fuck is going on? Mind pump, Justin. Yeah. Yeah, I get in the car, because I can't figure out what's going on. I'm just going to get in the car and leave. I drive off. And then one of you guys says he just got himself a new car that lets him do that. Yeah. Like, you fucker. The new Tesla makes you speak out. You can speak through it? I didn't know that. Yeah, dude. I didn't know you could do that. So he's been fucking with us. Yeah, and it like distorts the voice a little, so it's like kind of low and muddled. And I'm like, dude, this is creepy. And so I kept looking to see who's saying it, and there's a guy like in a truck parked there. And I started looking at him. I'm like, what's up? Like, like, I'm a fan. I'm like, hey, man. And he's just like looking at me like, what? Yeah, dude. There was a guy having coffee. There was a guy having coffee. I thought it was him. And I was like waving at him and everything. And he's like looking at me like I'm crazy. Yeah. I'm like, I'm just going to get in my car, because I don't know where this is coming from. OK, I'm out of here. He's like, is it God? Hey, what's up? So I wanted to add something to our quaw that I think would be kind of cool. And I would like us to be consistent with it in every episode. I believe that we've been doing this long enough that we can do this where one of us recommends a follow. So somebody that one of us follows that puts out content. I like it. Obviously, fitness is our wheelhouse. So of course, we'll probably recommend a lot of health and fitness people that we think are promoting good information or good message, but that we promote somebody, talk about why we follow them or why we like them. But at every episode that the listeners will get some sort of a recommendation of someone who we like. And it doesn't have to necessarily be in there. So we can go in any direction. But I think we can commit to that. You think we can do that? Yeah, absolutely. I want to start. I'll start with the guy recently who I just shared it in my story because I've just found him. And I like the idea of promoting somebody who I see is up and coming that probably a lot of people don't know who he is. I think he only had like, I don't know. 20,000 followers maybe? 17, I think, even 15 or 17,000 followers. And he got our attention because he redid a TikTok video of this kid that kind of was trying to clown on Sal. Because I said, deadlifts are good for the back. Dude, it's so funny. Biomechanically, blah, blah, blah, blah. And it does build a lot of muscle. Okay. You ask anybody who's been- Not really. Yes, really. Big work, big work. He did exactly what I was like. When I saw that video initially, I was like, oh, somebody needs to counter his counter. And then he did it. He did. He did. And of course- And his information is good. I went through his stuff first. I wouldn't have, I wouldn't recommend it just because he rebuttled Sal getting clowned on. But then I went through his content and his programming. I see the stuff that the way he recommends to like a beginner lifter and stuff like that. I see the way he communicates. It's legit. Yeah, very legit. I think you could tell he's intelligent and you could tell that he communicates it in a very practical, reasonable way. And I love people like this. And I especially get annoyed by like the kid who he was countering where these kids like to take sound or clips from their textbook that they just learned and they try and like make a huge argument around something that is so specific, but there's so much more nuance to the point that like Sal was trying to make in that video. And so his Instagram handle, I believe he's on TikTok too, but his Instagram handle that I found was, look like you lift. So it's all. Yeah, good information. Yeah, yeah. So shout out to him. My commitment to the audience is that one of us three will bring somebody who we've either recently found or that we've listened to for a long time or we really like to add a little bit of value to the qualms. Check this out. Did you know you may not be absorbing all the nutrients that you take in? Did you know that if you have digestive issues that that could really hamper your fitness progress? Well, there's a company called Mass Zymes that makes digestive enzymes for athletes. Digestive enzymes, the good ones, break down proteins, fats, and carbohydrates to help you assimilate those nutrients, get those nutrients to the target tissues so you build more muscle, burn more body fat, become healthier, and reduce gastrointestinal issues like bloating, constipation, and diarrhea. Check this company out. Go to masszymes.com. That's M-A-S-S-Z-Y-M-E-S.com forward slash mind pump. Then use the code MindPump10 for 10% off any order. All right. Here comes the rest of the show. First caller is Cara from Iowa. Hey, Cara. How can we help you? Hi. How are you guys doing today? We're doing good. That's awesome. So obviously I have to say thank you. You guys are awesome for everything you do. You've taught me way more than any of my certifications have. So thank you for that. Hop into my question then. So my main question is how can I lose body fat after kind of like a failed bulk I consider it? I don't know if I need to do more of an aggressive cut or if I need to like up my activity or something. So I'm kind of confused on where to go. I've been working out for a little bit here. You see super low calories about three years ago. Slowly started weight training. Slowly increased my calories to about 1400 for a little bit. And then at the beginning of the year here, I went on an actual bulk where I increased my calories to 2200. I started running anabolic. That worked pretty well. But then tried to cut. Didn't see a lot of progress there. Ran hit. Didn't see a whole lot of progress there. And now I'm in the end of symmetry and not sure what I should do after symmetry to lose a little bit of body fat there. Okay. How long were you at low calories before you did the bulk? Like in the beginning? Just like how long in general? Like you said that was your first bulk. I'm assuming before that you were almost always kind of in a low calorie state. Is that true? Yeah, pretty much always. Usually around 900 to the max I went to was like 1400 calories. It's going to take some time. You're going to have to live in the 2200 calorie space while continuing to focus on strength for a while. Because your body's a little resistant, right? So when you drop your calories, it adapts right away. And you're not seeing any weight loss or any fat loss. So, I mean, two options are to cut it even more, which is going to put you back to where you were before, kind of in this crappy place. Or we got to keep, basically tell your body it's okay to burn more calories. That when you cut your calories, it's okay to burn body fat. That's going to take a while. So you might need to stay in that 2200 calorie range or even higher for like a year. And just focus on strength. Just focus on body sculpting. Just kind of stay in that space of strength. For a while before attempting a cut again. I want to know a little bit more about being a failed bulk. Like what do you mean by it was a failed bulk? What leads you to believe you failed? Yeah, so I knew you guys were going to ask this. I had a good reasoning or a kind of good reasoning. I feel like it failed because I felt like I gained some muscle, but it wasn't a lot. I felt like I gained more fat than muscle. The main goal of the bulk was to grow my glutes, which did happen. My glutes did grow. But it feels like I added so much like body fat to my stomach region, especially which I know being female, that's kind of where it goes to. But that's where I see that it failed is it was more fat than muscle in my opinion. Okay. So that this isn't an example of where I would, I would want you to go get measured so we could actually sit down and actually, because a lot of times we are extremely critical of ourselves. And a little bit of water tension or bloat we might feel is, oh, I'm getting fat or I'm putting on this bad weight. But because you said you saw strength go up, you saw your glutes did build, which was the focus. So definitely we were moving in the right direction. Now, there is a possibility you added a little bit too many calories too fast or maybe your activity level didn't increase at all or you might have reduced it. And so there is a possibility. I'm not saying that you're wrong, that you didn't put more body fat on than muscle. That's possible. But I would want that data. Like I would tell you like, okay, back to Sal's advice, let's stick to this a little bit longer. Let's go get your body fat tested right now. And then let's test your body fat in, let's say a month or two following the calories that I want, following the programming I want. And then together we could sit down and go like, okay, you added seven pounds to the scale, how much of that was fat, how much of that was muscle, and to determine on, are we doing, are we going at this too fast or not? Because some of what you might be experiencing might be more psychological than it is actual. Did you do any circumference measurements in terms of like overall? So I did not. I had originally, so I had worked at a gym last year when I was around 1,400 calories and I did body fat testing there. I was about like 50%. I was pretty low for a female. So like you could kind of see my abs. Like I looked pretty ripped, which I loved. But I knew for my health I needed to go up in body fat a little bit. So I'm wondering if it is more like psychological, but I didn't do any specific body measurements, which I can start doing that now. I want to get some calipers to actually do my body fat at home since I don't have like the in body scans anymore. But yeah. Yeah. So you went, you were at 15%. You don't know what you're at now. How much weight did you gain on the scale? About 10 pounds. I was about 115 when I started. I'm roughly 125 now. Yeah. And you got stronger? You're fine. How tall are you? I am 5'3". Oh, you're good. You're good. Yeah. Even if you gained some body fat, would you go up to 20% at no way. I don't even think you went up 20%. I mean, I can't see all of you, but I can see some of you look pretty lean just off your arms and shoulders. So I wouldn't worry too much. I'd say I'd stay in that, in that slightly higher, in that higher calorie range for a while and just focus on building strength and stuff like that. And you don't want to obsess too much with staying in the mid-teens of body fat as a woman. That's still, to live there, is kind of low. You want to be in the high-teens, low-20s most of the time. It's okay to go down to 15 here and there, but you don't want to live there. You don't want to live at 15%. For most women, that's just a little too lean. Yeah. I mean, I'm sensing it's more psychological for you. You're probably used to being very lean and eating low calorie, and now you're eating more calories than you ever have. You might have put on a little bit of body fat percentage. But here's the thing. You go from eating 1,400 calories to eating 22 to 2,300 calories. You're talking about 5 to 700 more calories a day. You're going to have more carbohydrates in you naturally from that. You're going to have more water retention naturally because of that. So, and then also potentially, now that you've increased calories, there could be also foods that are messing with you a little bit that are causing a little bit more bloat and water retention too. So that is something that I would, while we're coaching, I'm coaching you through this, I'd also be kind of paying attention to how certain foods are making you feel and that maybe when you eat certain things, you get that feeling of, oh, I just feel like I feel fat or I feel like I put on this weight. Like, so I'd be also asking questions around that. But I think you're doing fine. How often are you lifting weights? So right now we're running symmetry and we're in the last part of symmetry. So doing the weightlifting, like the 5x5 for the three days and then the smaller sessions in between. So it was like three times a week just because we got full-time jobs and it's crazy now. So we're wanting to try to go every day for like 30 minutes. So kind of follow what symmetry has laid out for the last phase, but tweak it a little bit after we're done. I feel like decreased after doing symmetry though, which probably makes sense because I haven't like actually squatted for like two months at this point. But what was your, when you said your strength went up, when you went on your bulk, give me some ideas of where your, let's say your squat went up or your deadlift went up. What were the differences in weight? So my deadlift had went up a decent amount. I was at, I think like 135 to 140 for my deadlift for about four to five reps roughly. And it's gone up where I can probably do like 165 to 170. Really good about it. My squat kind of just plateaued though. Like we just started doing this last part of symmetry yesterday and I was doing 135 and I was tanked after that. Like I'm sore today and I know I put it too hard. Yeah. You got a few, you got a couple more weeks of the five by five, but when you went on the bulk, did your squat change? It didn't really feel like it changed much, but my form also wasn't great. So I'm wondering for my form that decreased in increase. Well, I mean, I mean, a 20 pound gain in your deadlift is, is big. You gain 10 pounds. I would see you, I would, I would get you up to 135 body weight at your, where you were body fat percentage wise and how much you're working out. I would, I think 135 would be even a good body weight for you and be relatively lean and strong. I would, like I said, I think you should live in the 22 to 2400 calorie range for the next year and just focus on getting stronger. And then after that, see where you're at and see if you want to do a cut. What probably will happen is towards the end of the year, as metabolism starts to really ramp up as your body gets a little bit more comfortable with, you know, burning body fat, you may actually find yourself get leaner at the end of that year anyway. But yeah, I think that's where you need to be though. Okay. So I get married next August. So I kind of want to be lean at that point. Do you think that August would be a good point where I could cut or is that too soon? I think you could wait because of how lean you keep yourself already naturally. I would actually, I would keep you in like a bulk or, you know, higher calorie until, Like June. Until like six weeks before the wedding. Yeah. And then six weeks, I would slowly bring you down. Yep. Yep. Cause you are already pretty lean already. I would keep the calories pretty high all the way until the final six weeks. And if we've done a good job, you've added a little bit of weight and you may even be able to add more calories. In a perfect world, I've got you up to 24, 25, 2600 calories a day. And you cut down to two. Yeah. And then I cut you down to 2000 calories and you lean out really nice, like heading into your wedding and you're eating more than you've ever ate before. That's a, that's a perfect world for me. But part of that is overcoming the eating more than I've ever ate before and the psychological mind fuck of, Oh God, I feel fat or Oh God, I feel, and when really you're not. And so getting some objective data, I think is something that will help you. So go get the body fat percentage. And so long as you didn't jump up to 25% body fat, which I don't think you did, I think you're doing just fine. Okay. Okay. Sounds good. So keep bulking. You got it. Stronger and awesome. Do we recommend the next program? Well, I think, I mean, maps, I would go maps anabolic and then you could go maps aesthetic after that. Do you have anabolic? We do. I have it through somebody else, so I don't personally have it, but I do have access to it. Yes. You know that you're not supposed to do that, right? We're going to send you anabolic so you don't get to steal it from somebody else. You have your own portal. Yeah. Do you have your own, do you take someone's Netflix too? We lost her, Doug. Yeah, we lost her sound. Yeah, the voice went silent here. That's all right. Kara, listen, we're going to send you maps anabolic so you don't have to steal someone else's. Any more? And then after that, go for maps aesthetic, okay? Thank you. You got it. Thank you. Yeah, so I thought she was honest about that. I wonder how many people do that. Oh, a lot of people do that. You know, I tell you, it's if you've been in a cut for a long time and gotten your calories down, down, down, down, and then you do like one bulk and expect yourself, your body to just react when you cut back down, oftentimes you got to stay there for a while. Well, to me, this is all, this is psychological. She's 15. You could tell if she's still lean. Used to be in phenomenal, walking around with abs. You're walking around with abs as a female, more rare than as a male even. So she's walking around with abs. She decides she's going to go on a bulk for a while. She's only been running it for a few months. She goes up, you know, would you say 10 pounds on the scale? Yeah. I mean, three to five of that is water. Water. Water right off the gates. So I mean, and then she got stronger. So we know some muscle got built. So I mean, maybe she put two pounds of fat on. Yeah. Which is fine. Which is fine. Which she needed to. Yes. So I mean, I think most of the time more often. And then, but I do want to highlight how even more challenges could be like, let's say when, because you start in it, eating up, eating more calories, you end up allowing sometimes more, more foods and more variety into your diet. And sometimes you allow food. I've had this happen before where a client, I'm, you know, I have them bulk and have them increase like with an avocado or something. And they actually have some sort of a reaction to an avocado. And I have no idea. And they're telling me like, I feel so fat. I feel so bloated. And so with the increase of calories, the increase of water and carbohydrates, and the potential for information goes away. That's right. And then, and then a food goes up. And then a food that kind of disrupts them a little bit. That also makes them feel that, you know, feel even worse. And so then in their head, they're like, oh my God, I'm getting fat. And it's like, no, you're not. You're doing a great job. We just need to figure a few things out. Totally. Our next caller is Wade from Colorado. Wade, what's happening? How can we help you? Hey guys, how are you? It's, it's great to be here. I appreciate everything you do. And taking the time with my question today. Awesome. Thank you. I'll, I think I'll just jump right in with the kind of broad question then maybe get into the little details and personal items. So my main question is how dialed in does someone have to be to put on muscle at age 50? I'm, I just turned 49. I'm about six foot two, bounce between 185, 190 pounds. I've been weight training pretty consistently for 10 years now, but aside from some new gains, I've never really put on much size. I tend to hover around 13 to 16% body fat. When I, when I cut, I feel kind of scrawny and when I try to put on weight, I kind of feel like it just goes to my belly. So other issues I have, I guess calorie wise, I'm trying to bump it up. I kind of had the Justin problem of not eating breakfast for, you know, a decade or more. So I'm right now, I'm looking at my notes. The last couple of days I tracked 24, 2500. I'm kind of missing my protein goal. So I know, I know I need to bump that up. My fat intake seems really high, which I was kind of surprised. Yesterday, for example, I hit 120 grams of fat, but only 100 grams of protein. So I know there's some things I need dial in there. But other than that, what advice can, can you give me and, and for someone my age, my goal being to put on muscle and then maintain it? Wade, you'd be a blast to train right now. Yeah. Because there's like some, like real, honestly, you have just a couple of subtle tweaks, and I think we would just respond. You're also doing pretty good at 62, 190. That's the other thing I said. 13 to 16% body fat, you know. What's less of a factor is not, is your age is actually less of a factor here. What's more of a factor that I would consider with muscle gain, besides the stuff that we could change that we'll talk about, is the fact that you've been lifting for 10 years. So it's really hard for anybody to build muscle at any point, but especially after three to five years of training. After 10 years of training, it's really hard to gain additional muscle. Now I noticed in your question, you mentioned our muscle potential calculator, and how it would say that you have all this room to grow. What you need to understand is the muscle potential calculators use top level natural body builders as the criteria, and very few people have those kinds of genetics. So it's basically telling you with all the perfect training and diet and sleep and amazing, crazy muscle building genetics, this is what you can reach. So most people aren't going to be able to get there, and I wouldn't necessarily use that as a hard target. But first off, just getting your protein up to 150 to 200 grams of protein a day is going to make a huge difference. Huge difference, and consistently. Every day. It can't be a day or two, and then you fall off for three or four days, it's really low. You want to consistently be hitting that every single day. And honestly, I'd be pushing you higher than that. We'd fall back at the 150 range. I'd be pushing you up to 200, trying to get 200 to be the goal. And then I know that some days you might fall a little short. And then, what are you doing? Are you following one of the MAPS programs right now? Yeah, so I've run anabolic twice performance. I just started hit just to kind of change things up. Changed my training from evenings because it was inconsistent to mornings now. So doing the short workouts is kind of helpful there. I don't like hit for you if you're trying to build. That'll build stamina. That's not going to build tons of muscle. I would go MAPS strong or MAPS 15, but do the advanced version where you're doing 20, 25 minutes every day. That actually might be pretty good for you, but less is more. As you get older, less is more. So here's what happens as we age with muscle building potential. And yes, you start to reduce the capacity to build muscle, but that doesn't really start to kick in until a little later. You're not really there yet. Now, what ends up, what people tend to point to is lowering testosterone levels, but what people don't realize is androgen receptor density tends to go up as we age. So a healthy 49-year-old may have lower free testosterone than a healthy 29-year-old, but his androgen receptor density is going to be higher. So as we age, if you're healthy and working out, you'll see the androgen receptor density go up. So I wouldn't worry too much about the age thing. I would do really, really good workout programming. Less is more, especially after you've been working out for 10 years already, and bump your protein. And you can take calories away from fat. You said your fat intake was really high. If you don't want to gain body fat, I would do a calorie trade. Cut the fat. Cut however many calories from fat and make up for it with protein. And you can do it with lean cuts of meat or protein shakes, but I think Whole Foods is going to be your best option. I think if you just mainly focus on hitting your protein, the rest will fall in suit. You'll probably gain. Honestly, if you got your protein up, even if you kept your calories the same, I would, you probably gained like three, four pounds of lean body mass just from doing that. I literally think I would just have you focus on protein. I'd be like, that's, go get that. And then I bet a lot of the other macros fall in. So long as you don't eat like an asshole, you don't just totally go off the rails and eat fast food or do some shit like that. Focus on hitting the protein intake, make that a priority. And then I like maps 15 right now and then move you into maps aesthetic after that. So Doug is going to send maps 15 to you right now. So you have access to that. Do the advanced version on that. Do the advanced version of maps 15. The last thing that I would recommend you do, even though you didn't say anything that would lead to this complaint, just because you're coming up on 50 is to get your blood work done and just see where your hormones are. I don't know if you've done that. I haven't done blood work, but I've done like the spit test and stuff like that. And I started working with Dr. Cabral's team. Okay, good. Oh, you're good. So yeah, so I think I'll be good there. I'm not testosterone and hormone levels seem pretty good with the basic testing I've done, but I haven't done full time. If you're with Cabral, you're in good hands. That's all. I mean, that was the only thing that I would probably add to what we talked about. You look really healthy too. I'm going to be honest with you. Just seeing you on camera, you look like a really healthy 49-year-old. So I think you're doing pretty good. And your numbers are great. I mean, keeping your side. Honestly, what we're focusing on is a desire, right? Let's add some muscle. Let's get a little more jacked. But technically, you're in a very healthy, good place. That body fat range for your age and the fact that you're strength training, I mean, you are in a really good place. But that doesn't mean that there's nothing wrong with, hey, I want to put on, let's try and put on 10 or 15 pounds of muscle and just see what I look like. You know what's realistic, I would say, for someone where you're at. I mean, I think you could gain five to 10 pounds of lean body mass, probably closer to five, and bring your body fat percentage down a little bit. Stay around 190, but you're just, you're going to look different. You know, if you lost five pounds of fat and gained five pounds of muscle, doesn't sound like a lot. But at your body weight and height, it would look pretty different. You'd have a really, you'd have a different looking physique. You'd definitely be able to tell. And that's a lot of muscle for somebody who's been working out for 10 years. I know it doesn't sound, I say five pounds doesn't sound like a lot, but to gain five pounds of lean body mass after working out for 10 years, that's a good amount of lean body mass. Yeah. And I'm kind of committed to, you know, the slow and steady, I'm giving myself a good, you know, year or two to kind of work on this. I'm very goal oriented. I used to do a lot of obstacle course racing and I did some Muay Thai for a while and things like that. So when I have things that I'm training for, I'm a little more focused. So this is kind of my switch of mindset to try to train just to build some mass or chase strength or something like that. The protein intake alone is going to make a big difference. It is going to be a huge difference. That'll be like two, three pounds of lean body mass right away. The combination of switching programming, adding the, adding the protein intake, consistently, I think right away you're going to start to see. Do you supplement, do you take creatine? I do. Just creatine and cruel oil right now is the one thing I take. Good. Well, you're on point then. Yep. Okay. So stay the course up the protein, trade, trade some bad calories for some better calories. Yep. And follow a different program. Hit is not the one that you need to follow for your goals. Mass 15 advanced. We're sending that over to you. And then stay in touch with us, Wade. Reach back out in a month or two and let us know how things are going. Awesome. I appreciate you guys. You got it. All right, Wade. Thanks. Oh, wait, I got a clock follow up. I almost forgot. Oh, sure. I wanted to ask Doug how his training has changed since he's the oldest of you guys. Ah. Yeah, I pretty much follow maps programs to the T. I've done anabolic probably close to 20 times. I've done aesthetic, strong. Those are some of my favorite programs. Symmetry is one of the ones I just finished up most recently. But now I've cut back my training a little bit and doing the daily, the maps 15 minutes advanced type workout. So I've really enjoyed that. And then as far as the protein is concerned, yeah, for me, I was tracking my macros and I was discovering I also was very low on my protein, high on the fats. And so I've been really focusing on hitting the protein targets. So what have you done, Doug, to do that? Do you do a different breakfast now because of that? Or do you add something in the day that has allowed you to stay consistent with that? Yeah. So anytime I'm eating, I'm concentrating on, okay, making sure it's high in protein. And oftentimes I'm looking for, what is it, 10 grams per every 100 calories or 150 calories I'm eating. And again, that's just cutting out carbs that's actually reducing fat and focusing on eating lots of meats and high protein foods. I mean, I love the creatures of habit for breakfast. I was doing two eggs every morning for breakfast. But the creatures of habit has been great for me because that's 30 grams of protein with only 350 calories. So I'm right in that target. Yeah. For someone like Wade, who has been skipping breakfast for a very long time, I love the creatures of habit to insert that because it's easy to suck that down because it doesn't feel like it's... He also weighs more than Doug. So Doug's probably aiming for 150 grams of protein a day. Yeah, probably at most. Yeah. So Wade, easy breakdown. 200 grams of protein. I would go 50 grams of protein for breakfast, lunch, and dinner, and then add a 25 gram shake in between. And then you got you 200 right there. Yeah, I'll cut that as well as add some protein powders throughout today. Yep. It makes a difference. Yeah. I do do the creatures of habit. I just started doing that to help with breakfast and that's something to help a lot. Oh, good. Yeah, if you have 50 grams of protein with breakfast, lunch, and dinner, there's 150, 25 grams in between protein shake as a snack. There's your 200 grams right there. Okay. Excellent. All right, Wade, thanks for calling in, man. Thanks, guys. I appreciate it. You got it. Yeah, age plays a role, but we place too much importance on age in terms of preventing us from getting, you know, any fitness goals or whatever. And in my experience, I've trained a lot of people and I've trained a lot of people in advanced age and I haven't seen age start to play a role. Bro, the only reason- Until people start to get to their 60s. The only reason why it's less about age, it's more about the years in a row of not doing something. Sure. Hardwired patterns. Yes, that's great. Now age plays a role as you get older and older and older, but it takes a while. I mean, look at Doug. Doug's been working out for a while. His workout intensity is like it was when he first hired me. That's my point. My point is it's less to do with the number, their age. It's more to do with the amount of years in a row of bad eating or bad workout or lack of nutrients and what happens over years and years and decades of not hitting your nutrient intake, of not, if not hitting your protein on a regular basis, of not strength training. And then, oh yeah, when you're 50 and you didn't do a lot of things, all these things become exponentially more difficult. If you're like Doug and you've been consistently lifting for the last 20 years, then he's got a lifting age of 25 still. No, it's funny. It's when you research athletes, what you lose as you age first is agility and then speed. Strength takes a while. Even boxers will tell you Strength and power. That old boxers will hit you just as hard as they did when they were younger. They just have the same agility and reaction type of stuff. That's what you start to lose. But it takes a while. It takes a while for age to really make a huge impact. Even Jacqueline, of course he was a phenom, but Jacqueline set records, the world records that stood for decades in push-ups and pull-ups in his mid-50s. In his mid-50s, he set those. And he didn't say that he had to modify his workouts until he got into his late 60s. But again, compared to his peers, he was light years ahead. So the whole age thing, that really starts to make a huge difference, much later. Our next caller is Ty from Illinois. Ty, what's happening, man? How can we help you? Hey, what's up, boys? Thanks for choosing my question. So basically, a little background information on me. I'm 22. I'm actually a new personal trainer in this year. Basically, I've focused for myself, mostly on developing some calisthenic skills and doing more hypertrophy training. But in the past couple months, when I discovered you guys, I heard you guys talk about the five-by-five kind of stuff a lot and lower rep training. And I've been curious to implement that with myself and also with clients. I think it'd be just beneficial for me to have that experience, the first-hand experience when I give that to them. But I still want to keep up with my skills in terms of learning to planch and handstand and all that stuff. And I was just wondering what the best modality you guys could give me. And so I guess help work on both a little bit, like my max strength and also the skills, basically. What do you guys think about him doing something like MAPS anabolic and then on his trigger days, he does his calisthenic work? Yeah, that would work. But you got to keep the calisthenic work as practice and less as a workout. Look, something's going to give is the bottom line. You can't master both at the same time. So it's going to be a bit of a balance. So you have to ask yourself what's more important if it's the strength, then you're going to spend more time in the strength training if it's the calisthenics and you're going to spend more time in the calisthenics. So that's really going to be the breakdown. I mean, if you want to do an even balance, you could do two days a week of calisthenics, two days a week of strength training and kind of keep it like that. But it's going to be a balance. You can't have everything, right? So you do a lot of one, it's going to take away from the other one. Yeah, because the issue I was kind of running into was I would start like basically, like I said, the five by five training, I would start like doing basically like a five one arm push-ups like five by five or like a bench press and I was still trying to work on the other in the same workout, you know what I mean? Or like I would do the other, but in a more bodybuilding style, like I perched to feel like 10, 12, 15 reps, you know? And it just didn't feel like it was the best I could be doing. There's too much. There's too much. Here's something like you could do your normal calisthenic workout and do one compound lift. Just do one five by five and that's it. If you do too much of the strength training with the barbells and dumbbells, you're going to over train. So if you like the calisthenics, you want to keep it, but you want to build some strength, literally, you know, you could, when you do calisthenic workout at the end, add one compound lift. So one day you might do a dead lift and the day you might do a squat, another day you might do an overhead press. Okay, I get you. And pretty much just keep the calisthenics workout like the same thing. Yeah, but I would reduce it a little bit because you're adding volume for the strength training. If you want something structured, maps anabolic would be good. And you could do one or two of the foundational workouts a week and then one or two of your normal calisthenic workouts, but do them on different days. Are you willing to cycle that specifically? Like just go through a few weeks of just running a program and then coming back to calisthenics in terms of like using calisthenics as a skill, like Adam was kind of suggesting with trigger days, but like very low impact with that. But you know, really focusing a lot more on the five by five style training to, you know, acquire that, that as its own specific skill. Yeah, okay. I get you. Yeah. Just, you know, the biggest reason I was like trying to experiment with that is because I hear you guys always talking about like the granite look, it kind of gives your muscles versus like the bubbly versus like, you know, traditional hypertrophy. And also like the gym that I'm worked for, like just opened. And it's kind of like a dungeon, you know? So like a lot of the stuff is all like freaking, like maxing out on like squats or deadlifts or like, well, not maxing out, but like just lifting a lot. And that's not something I'm super used to. So I kind of want to get better to that so I can fit into that. Look, Ty, if fitness is your career and your passion, there's nothing wrong with training just, you know, straight three months for strength training. That's exactly what I was going to say to you is that, bro, if you're going to get into training clients so with that, you're going to want to, you're going to want to move out of just focusing on calisthenics. Like they have tremendous benefits and value and you're going to be able to bring that to your clients, which is going to be awesome. But there's so much you're missing out on by not running a strength cycle completely. I would love to see you run anabolic as it's laid out for an entire three months and, you know, doesn't mean that you can't do a little bit of your calisthenics so you don't feel like you lose it, but I would do it on my off days. I wouldn't do it crazy intense. I wouldn't want it hour long. I would pop up and do some of my handstand work, some of your balance and stability stuff that you're messing around with. Or maybe trade out an exercise instead of overhead press, do handstand push-ups. Yeah, yeah, exactly. So there's ways for you to still kind of mold the anabolic format with some of your calisthenics in intertwined, but really try and run a really strength-based program for three months because I think, one, your body's going to get tremendous value from it. And then even more importantly, what you're going to learn from that, that you're going to be able to communicate then to your clients, is going to be, the value of that is just, you can't, you can't measure that. It's going to be way, way better than just trying to figure out how to, you know, work your calisthenics into, run the anabolic cycle. Yeah, let's do that. Go maps anabolic. After that, you could do something like strong or performance, which I think you would enjoy, but there's nothing wrong with training specifically in a particular style of training for three months and then moving to something else, especially if this is your career and you enjoy doing this. Yeah, of course. Last suggestion for you, Ty, if you have not gone and watched the free webinar that Justin and I both did on the Maps Prime and Prime Pro, you need to do that. Yeah, I've not. Is it on the website or on YouTube? MapsPrimeProWebinar.com or MapsPrimeWebinar.com. Yeah, it's PrimeProWebinar.com. Oh, okay, so PrimeProWebinar.com. Yeah, go to PrimeProWebinar.com and it's a free webinar. Watch that. It was designed for coaches and trainers to help you guys out. Okay, awesome. Yeah, I appreciate that, guys. Yep, you got it, man. Thanks for calling in. Yeah, thanks. Have a good one. You got it. Well, there's that question again, right? I want to do everything. Yeah, and I mean, I get it too. We can kind of work that out and create some kind of hybrid, but if you're really trying to understand all the nuances of those type of lifts and especially in a five-by-five style, it requires a lot more focus. So why not devote yourself a little bit more exclusively to that? Well, why I love that everybody's on the same page and you went that way is because, dude, it's not like after three months you can't go back to Calisthenics. And you're not going to lose walking on your hands. And he's a trainer. Like how much value is he going to get from learning? Yeah, you're not going to lose all those skills in three months time. If anything, you're just going to get bigger, stronger, more muscular. Now, they might diminish a little bit with a hard focus just on anabolic and not of doing any calisthenics. But you'll gain it back. But you'll gain it right back. And what you'll have learned and gained from the three months of transitioning out of it is just, I mean, this is no different than the powerlifter who always looks like a powerlifter and doesn't want to train like a bodybuilder. The bodybuilder doesn't want to do that like powerlifter. The mobility guy who never trains like a powerlifter. I mean, we get in these camps of a training modality that we love. And then even though you hear the message from Mind Pump, you're like, okay, how do I still stay in my camp? But I'll dabble a little bit in the other things that these guys talk about that it's so beneficial. It's like that's probably you need to get out of the camp for a little bit and go try a different modality. Next caller is David from the UK. David, what's happening? How can we help you? Good, thanks. First of all, like everyone else, I want to say it's great to be here and the things that you put out there have been really useful for me, at least over the last few years. So I want to say thank you for that. Awesome. How can we help you? So my question is, how much should I look to drop weight when I'm training for a marathon or an Ironman? So I get some background. I'm 30, I'm about 170 pounds. And over the last 18 months, I've progressed from kind of no triathlon experience to completing an Ironman in July. I've got a marathon up in September and another Ironman next, sorry, in April and an Ironman in September. But I really enjoy going to the gym. I enjoy lifting weights. And I know in the past, you've said, when you do two different types of exercise, you're never going to be great in either one. And I'm fine with that, right? I'm never going to break the tape at Kona and I'm never going to be in a weightlifting beat. So that's fine. But as my training progresses for the endurance stuff, I'm really struggling to do even kind of relatively light weights for me in the gym. So I just kind of really wanted to know what your recommendations would be for how far to drop down the weight and how to maybe progress whilst doing endurance or whether to bother with progression at all and just keep it light. Yeah, a good question. So the challenge... So is this for a marathon or another Ironman? It'll be a marathon in April and then immediately after I'm starting training for an Ironman, which will be in September. Now just for reference, like the amount of volume and training that someone does to get ready for, especially an Ironman, is immense. I've trained two Ironman competitors and I was blown away by the amount of running, swimming and cycling. And it was just insane. It's just a lot of mileage. It's a lot of work. It's hours and hours a week. And to expect you to maintain strength or even build strength throughout that process is really asking your body for something that's almost impossible. So you want to gauge your performance in your chosen sport and you want to strength train to support that or to prevent injury. That's about it. So I wouldn't even worry about the weight on the bar. It's about you should feel better from your strength training. So whatever you're doing in your strength training, if it feels like it's burning you out or you're getting too sore, then drop it down even more. I got to the point where I was training Ironman competitors and we were doing 35 to 45 minutes of strength training once a week. And the intensity was moderate at most. It was moderate. Anything more than that, they just... It's just supportive at that point. It was too much. Yeah, really just helping out to bring a stability to your joints and making sure everything's like working and connecting properly. So yeah, way less than you probably imagined. Now, my recommendation for this is different today than probably would have been just actually a year or two ago and that's based off of a great conversation that we just had with Corey Schlesinger. Did you listen to that episode by chance with the NBA Sports Performance Coach we did? I haven't yet, no. You should listen to that episode because I think what I would... So in the past, I would say like, oh, we would strength train once a week. That's it. One full body routine a week for an hour would be kind of the protocol. Then the rest is dedicated towards your Ironman training where now I would actually probably take that one hour workout and I would actually would probably break it up over the course of the entire week and do it the way he does it, which is what he calls microdosing your training. So I would take what would normally be done, let's say like a MAPS anabolic routine, so a full body workout, but I'd actually split that up over five to seven days in the week. So basically you're doing like one exercise, maybe two in a day and it's not a lot of volume whatsoever and it's not a lot of crazy intensity. It's literally to Sal's point and Justin's point to support your sport. And that would be my gauge on if I'm actually applying the right amount of intensity and volume is, you know, week by week, you're getting back to me like, I'm feeling great, Adam. I feel strong. I also, I feel like I'm hitting my times and I feel good afterwards. Like to me, I know that I'm hitting you just right. And then if you're not, you're like, oh my God, I still feel sore when I do my run from our workouts. Like, okay, I need to back off the intensity. And so that's how I do it. You know what that would look like? I think would be like three sets of a compound lift five days a week. Yeah. So like five days a week, pick one compound lift, do three sets. That's it. And two days off. Does that make sense? Yeah. Yeah, that does. And would you do that close to the weight that you normally do it or would you still be pulling that back even if you're kind of micro dosing? I wouldn't pay attention to the weight but rather pay attention to the feel. It should feel like moderate intensity in good form and smooth. You're not trying to beat yourself up. So think of it this way. You're going to the gym to practice a compound lift for three sets. So think of it like that. Don't think I'm going to work out. I'm going in there to practice this compound lift. I think you could push yourself weight-wise. You don't need to focus on that. But you don't ever want to come to failure. Like so every set, you've got two more in the tank. I mean, so whatever weight on the bar that is for you, I would try and I still would want to try and push you to get stronger a little bit. I think that just having that mindset because you're only doing three sets of a compound lift. We're not really crushing it hard. But I never want to put so much weight on the bar and then I told you we're going to get five reps right here and you struggled to get five. Yeah, but consider this. Like just give us an example. When you're training for an Ironman, what does your, how many miles a week are you running, swimming and cycling? So I guess the typical week looks about around two hours of swimming. About four or five hours of running and then about seven hours of cycling. Yeah, you really like, I would keep the intensity moderate. I swear to God, I took me, like I said, I trained two guys. They were great athletes. They're really good. They actually qualified for some pretty good events. And it was like anything over moderate intensity, just because it's so much. The easy goal is to lean on what Sal's saying, which is go really easy and light, too easy and light. And then if you are feeling better, a little bit more, a little bit more, just slowly increase it until you start to see. That's what you'll see here. Until you see adverse effects happen to your performance. You should energize you a bit, feel like it's benefiting you, not like taking away from your performance. Yep, that's brilliant. Thank you so much. No problem, David. I'm going to, I'm going to, do you have maps prime and prime pro? No, I don't. Okay. Those would benefit you tremendously, just from the, for correctional exercise perspective, because one of the biggest challenges with training as much as you do is injury prevention. So I'm going to send you maps prime, and then if you want to do something additional to that, that would be prime pro. I'll just pay you. Thank you so much, guys. You got it. No problem. Yeah, the volume of training is so, I mean, do you see how many hours that was? Seven hours of cycling. Seven, 12, 13, 14. That's two hours a day every day. Every day. Yeah, of intense. Of intense endurance type of training. It's like, it's ridiculous. Well, that's why I wanted to bring up the Corey Sessions episode, because in the past, if I had this, because I had athletes like this, not a lot, but I had a few that I train, and what it ended up happening was, obviously early years, I made a lot of mistakes of trying to add like a normal training. Like a dumbass. But then it turned out to be, like you said, an hour of training, and sometimes it ended up having to reduce down to like 35 minutes. Now, after listening to Corey and how he works with these professional athletes, in season, I would go, oh, this is how I would do it now. I would pick one exercise, and I would do these microchains. There's a lot of my thoughts around this. Oh, totally. No, I literally would get them. They'd come in and we would do 10 minutes of mobility. We'd do 35 minutes of strength training, which usually looked like two exercises, two, maybe three. And then at the end, we would do more mobility and maybe stretching, and they were done. And that was their workout. And I kept it moderate. And then we saw performance improvements. But when I did more than that, it would become detrimental. So, you know, it's one of those things. Look, if you like Mind Pump, head over to mindpumpfree.com and check out all of our free giveaways. We have free guides that can help you with almost any health or fitness goal. You can also find all of us on social media. So, Justin is on Instagram at Mind Pump. Justin, Adam is on Instagram at Mind Pump. Adam, and you can find me on Twitter at Mind Pump South. This one's really important, and that is to phase your training. If somebody trains for a full year doing a bench press and they're always aiming for five reps, if you compared that person to a person who did a bench press where they did three or four weeks of five reps, but then they did three or four weeks of 12 reps and then three or four weeks of, let's say, 15 to 20 reps, and then they'll throw in some supersets, at the end of that year, you're gonna see more consistent progress from the person who's moving in and out. And less injury, that's another thing. You'll see less injury as well.