 If you want to pump your body and expand your mind, there's only one place to go. Mind pump. Mind pump. With your hosts, Sal DeStefano, Adam Schaefer, and Justin Andrews. In this episode titled The Worst Way to Lose Ways. Oh god no. We open up by talking about stuff that has nothing to do with losing weight. Don't be ashamed if it's you. Yeah, we talk about how cars got their names. Justin got a new truck. Why I still drive a Jetta and why that's actually driving some of my insecurity. And some of the plan words. Some of the first cars that we've owned, that's about 11 minutes. And then we get into the actual topic. The meat. Where we talk about the worst ways to lose weight. I actually talk about a study that demonstrates that super active people like hunter-gatherer societies were extremely active. Don't burn really any more calories than sedentary individuals. It's crazy science, but it's backed by studies. And I talk about that. We talk about why certain forms of exercise are in terms of weight loss or maybe a waste of your time while you should focus on other things. Running that cake off might not be a good idea. I go into depth often on a tangent about glyphosates. These are the things that they blast all over your GMO foods and all over foods that contain wheat and what that means for your health and for your weight loss goals. At the very end, you get a little Easter egg for those of you that are trying to get in shape and get fit for summer. That's it. So wait till the end and you hear Adam drop that. So without any further ado, here we are talking about the worst way to lose weight. Why did they name that car DeLorean? The guy's name was DeLorean. Oh, thanks. See, the obvious. Typically why they named cars after. You've been served, sir. Here's your car. It's like the DeTommaso, what's his name? DeTommaso, what was that one song? That one car that was like Ford engine, but it was a Thai car. Oh, Pantera. Pantera. Most are, right? I mean, I think most vehicles are named after the inventor or creator, right? No, I think the Camaro was named after a horse. Mustang is a horse. I know most. Fiesta, Ford Fiesta, that's a party. The Nova didn't do too well in Mexico. You're talking about the actual car though. DeLorean to DeLorean, just like a Ford is a Ford. Those are models. That's a Ford Model T. That's like the Model T. It's different. It could be, right? The Tesla wasn't named after the maker. It was named after a scientist, Nikola Tesla. My point is that it's normally named after a man related to the fucking science that's fucking behind the fucking car. Electricity. You think Tesla or Edison? Which one are you going to pick? I'm trying to think of a car though. The Edison. That just doesn't sound as cool. I'm trying to think of a car that wasn't. Dang, you may be right. We should make a car then. Like what? I don't know. We'll call it the Justin. Yeah. The Justin Mobile. It's got a big old rear end. It's got a huge back bumper. It's like a boat. It's rear wheel drive. Big-ass steering wheel. Yeah. Or the shaker. Hey, when does your new truck come in? You got to come in soon, right? Yeah, hopefully at the end of this week. Oh, really? Yeah. What kind of truck did you get? I'm excited. A GMC. Can only. Just a big old testosterone car. Yeah. It's the Denali though, right? Is it a hybrid Justin? Are you being nice to the environment? No, man. I'm going to carbon the shit out of everybody. What people don't know is it was running on unleaded gasoline, but Justin switched it out for coal because it's cheaper. It is cheaper. He's got one of the few cold powered. Cold burning. Vehicles. Yeah. It looks like. Shove stuff in there to burn. Looks like the Industrial Revolution, 1910, driving by. You'll notice me with this huge black plume of cloud. Yeah. He's giving people charcoal lung. What do they call that? I'm excited about having a truck again though because it's just like, oh, you just put shit in there and do some deep runs. I miss my truck, man. Dude, I love trucks. You get a badass truck. I love trucks, but you're going to be called now all the time to help people move. Good luck. My phone doesn't answer. That's the problem. That is the problem. You're right. You're right. So I've owned a few different. You know, I'm not a car guy. I'm not a big. I mean, I can find cars pretty cool, but it's not a big deal for me. Yeah, the Prius. It's cool, right? It's just not a big deal. But there is one car that I own that I really, really fucking loved. Always. Always loved this car. What is it? Jetta? No. No, it's not my Jetta. Oh. It's fun. You love it. Do you know that? Now I'm finding myself a little bit insecure about my fucking Jetta because you assholes. Why? Why, dude? Come on. It's totally challenging. My ego. Really? I've ridden shotgun many times. I just don't care. But now I'm starting to care because I'm like, why are they making fun of me so much? Do I look that dumb? And when Ben came to visit because Greenfield was here, I was like, oh shit, I got to drive him around in my Jetta that Adam makes fun of all the time. He's probably stoked on it. I'm a loser. And then I had to check myself. Anyway, my favorite car that I ever owned was my Toyota pickup truck. See, you like trucks, too. Stick shift four-cylinder. The little pickup. Wow. That's got a lot of torque. No. Four-cylinder. You know why I liked it so much? Why is that? I don't have to worry about shit. Yeah. You don't even have to do anything. You just get up and go. You barely have to put gas in it. Yeah. And it'll last you forever. Yeah, yeah, yeah. It was my favorite car. And when they did, it built them to last like the Toyota. Dude, my dad had one that had like 300 something thousand miles on it. I know. And he never did anything to it. I have a funny car story, actually, like soon. A funny car story? Or a funny car story? It was just a funny situation. Okay. So I was dating Courtney at the time. Like, we weren't even really dating. I was still trying really hard to date her. And I took her on a date. You were trying to date her? Dude, she put me through the ringer. Anyway, so I was like picking up my car at the Toy Far Fitness where I left and at the time I had like this like Tercel, like a Toyota Tercel piece of shit. Okay. Right? And like, you know, thank God I have confidence. Yeah. Because, you know, any other dude would have been like, oh God, like I took her out in the Tercel, right? And then I dropped her off. She had this like SS Camaro, you know. Oh, no way. Her head is just fucking badass, you know. And so she gets in her car, I say goodbye or whatever. And then we meet up again at the stoplight. And I'm looking over at her and I'm looking back and I'm just, it's so... I rubbed my engine. I rubbed my engine. I was like, wee-wee-wee. And then like thought it was like going to be funny, you know, she looked over at me and she put her hand like over her face. She drove off and like peeled out. And I was like, oh no. Oh no. This car sucks. I drove, I drove a, in high school, the first car I drove was a shit brown 1987 Toyota Camry. Oh, I thought you were going to say Honda Civic. And I was going to be like, yeah, I had one of those. And a Toyota Camry is not a bad car, but this was the year that they thought that turd brown would be a cool color for people for some weird reason. And it was old. Here's a moving piece of shit. Well, and it was already like 10 years old. So the sun had oxidized the paint. So it was like this, it was all spots. Oh yeah, it was all fucked up. And had liner kind of come down. Every tire and wheel was different. And I was missing hubcaps on three of the four wheels. The rear tail light was busted out. My parents had accidentally left the windows down on a really stormy winter night. And it got flooded inside there. So it smelled like mildew inside of the inside of the car. And then they locked their keys in the trunk one time. So my dad had to drill the key lock out of the trunk. So there was no like, the thing was just a piece of shit. How'd you keep it on after that like bungee cord? Oh no, so ghetto. So I drove that for a good year and a half in high school for me. But you know what, back to the old like built character, man. Oh yeah. I think everybody should have. Bro, I still got dates in that piece of shit. Right. I'm not done building character. You see that? You got some work. Well, it's not a piece of shit. No, that's, you don't have, bro. So I had a, what did I drive? A Colt. A 19. God, it must have been like an 85, 84 Colt. You guys remember Colts? The Dodge Colt. And it was, when I turned, and I don't know, maybe you guys can tell me, because you get, well, you're not really, Justin's kind of a car guy. When I would turn the car a little sharp, it would go click, click, click, click, click, click, click, click, click as I'm turning. What was that? So like it didn't, it didn't track at all? I don't know. It would make this fucking sound. So every, so if I had to. Just because you quizzed Justin, your steering column. No, no, like you'd hear it like, it would make this sound. So anyway. You normally have a baseball card in your spokes. That's what I would have said. So I had, whenever I'd have people in my car, I'd try to avoid making your turns, because it would make that sound. Like I could take a wide turn, but if I turned too much. Did it have power steering? No. Oh yeah. No, it didn't have power steering. The AC didn't work, so it got the nickname, the inferno, because it would get hot as fuck. And you'd ride in that thing in the summer, and it was like a sauna. You just sweat your dick off in there. And we took it to. Did it have bees like in the engineering? No. Brats nest? What? No, it didn't have any of that. So you guys remember when you first got your driver's license, how like you just want to drive places. Like you didn't care. Like let's go to the mall. That's cool. So me and my cousins one day were like, let's go to Santa Cruz. Okay. So we're driving over the hill and the top speed that I could hit like floored because my car was full of people was 40 miles an hour. So I'm going 40. Nice. Yeah. And then we overheated. We overheated when we were in Santa Cruz. You know, this is why I think it's crazy when parents buy their kids like really nice cars in high school or their first car because it's stupid. It is silly because at that age, first of all, you're more likely to get in an accident than you are when you're 30 plus or whatever mid 20s even, right? If you're just your first vehicle, the likelihood of you getting in an accident is much, much higher. So the other thing is at that age you just, you don't give a fuck. You just care about transportation. You just want to get out and go. Like I was so grateful for that piece of shit car because it was like, you know, because the previous 15 years of my life, I was on foot, you know, or on a bicycle or roller blades. This was a fucking upgrade in a half. Hey girl, you walking home? I got a car. Right. So it was such a... It's a fucking turd, but it's a car. Right. It builds character. So I think there's lessons to learn from that. I think it's important. That's one of the reasons why I don't feed my kids sometimes because I want them to when they eat. You know what I'm saying? I appreciate the fear of dictator. Like I'm so hungry dad, I can barely... Alright, you can eat something. Here's your rations. Yeah, and I give them a little bit of food and they're like, oh my thank you God for this. You know, they're so happy for the food that I finally gave them after five days. Totally joking by the way. I don't want child protective services. Did I tell you guys about the time I made a stupid joke at my kid's school next to the teacher and the teacher looked at me like she was going to call the fucking authorities on me. Oh God. Yeah, it was like an open house. Yeah, they don't get it. I have the worst... My sense of humor is super inappropriate in the worst places. We're at the school and we're looking at the stuff that the kids did, you know, because it's an open house and she's like, oh and your son did this and that and she's like, he needed this but he forgot this part here so you might want to talk to him about it. And I'm like, I'm just going to have to beat him again. He did not say that to the teacher. And she looked at me like, just look like, are you serious? Oh, I love it. Am I going to call the... And I'm like, I don't beat my kid, okay? Come on, lady. I'll beat your kid but not my kid. Oh, shit. Because I love my kid. I don't know your kid. Hey, you just came across the study you were talking about. I wanted you to bring it up while we're on air in regards to the topic that we talked about the other day on the podcast. Dude, so yeah, so I actually brought this up on an episode. I think it was a Q&A a little while back where we were talking about one thing led to another and we were talking about the obesity epidemic and what the cause is for the obesity epidemic and you had brought up how... Technology. Yeah, that's it. And how inactive we are, right? How we just don't move anymore. And this has been part of the paradigm surrounding the obesity epidemic now for a while in which they say, hey, one of the main reasons why we have obesity and one of the main reasons, if not the main reason why children are getting obese is because we don't move nearly as much as we used to. And on paper, this makes total sense. If you try to calculate calorie burn from tons of activity versus calorie burn from no activity, then you're going to come out with big differences, right? And they said in the past like a woman 100 years ago burned like 3,000 calories a day or something like that and a woman today burns like 1,700 calories a day. So there, there you go. That's why we're obese and it makes sense, right? Face value makes total sense. But the science actually is showing that that is not the case at all. And it's really proving and I brought up this particular study that I just actually looked up again and I saw some more on this. But before I get into them, because these studies are proving that that's not the case at all. And it's cool because it's important. Well, when you say it, I don't know if you can say it at all. I think that's a strong statement. Oh, well, so check this out. You're gonna have to. You're gonna have to wow me. There's been study to get me into this. So there's been several studies, but there was one that was published, I believe, in 2012. Let me see if I can find the name of it. The scientist's name was Kravitz. And he was... Laney Kravitz. No, Alexi Kravitz. I'm gonna go my way. Alrighty. No, no, no, no. He's a... It's a great song. No, well, let me see. Let me make sure I get the right one. There was one study in particular that was really... Just really blew me away. Sorry. That was actually the wrong study. That's another study we're gonna talk about. But Ponser, Ponser, P-O-N-T-Z-R, did a study on some tribes in Africa, and they were using these methods of testing their metabolic rate that are pretty accurate, where you can figure out how many calories someone's burning throughout the day. And this was a tribe of typical hunter-gatherers. So their days consisted of lots of activity, far more activity than the average person. And he thought that he'd find this huge calorie burn. Like, okay, these people... How are they doing it? Did they say, was it like heart rate monitoring or like what was the measured device that they're using? No. Let me see if they have here how they were studying it. I'm gonna keep looking it up. Well, you can keep... Is that the study where they were doing it? I don't know. Oh, you're just putting random shit up there? Yeah. So anyway, he thought for sure he would see a ton of calories being burned. And it was weird because it didn't make sense because they were eating so little on top of it. Most hunter-gatherers don't eat a lot, mainly because food is not easy to get. It's when you're a hunter-gatherer. It just isn't. So when they're looking at these people's metabolic rates, he found that they burned right around the same amount of calories as an office worker. And it just blew him away. He couldn't figure out why. And a lot of it has to do with... And some of the theories surrounding it are saying things like the body becomes very efficient at activity. Which we know this. And the body adapts its basal metabolic rate at rest. So he found that they burn right around the same amount of calories as somebody who's inactive. Now, this makes... Now at first you're like, this is crazy that they should be burning more calories. But if you really think about it, it makes perfect sense. It makes no sense that the human body would evolve to just burn shit tons of calories with lots of activity in environments where food was scarce. Which is how the human body evolved. The human body evolved where food was very scarce. We fasted a lot of the time. We went without food a lot of the time. Well, we're the most efficient at storing energy and storing calories. We're trying to survive. What we're talking about, that goes against survival mechanisms. It makes perfect sense, right? We're not the best at storing energy, though. Have all animals? Yeah, I know. No, we're just... We're good at it. Like an alligator eats once a year. Like we're really good at it. I learned this in the nature channel. Little random... You're looking at the spider webs and all that? Little random... I like the little Nat Geo knowledge coming in here. Is it once a year? Yeah, once a year. Wow, that's crazy. That's cool. I was fascinated by that. So it makes sense because we evolved in these environments with very, very little food. And when we did find it, many times we found not much. And to get the food, we had to do a lot of moving. And so, of course, the humans that had metabolisms that were super adaptive, where they could slow way down to compensate for this, were the survivors. And they were the ones that we're going to procreate. And those are the genes that we inherited. And so... And this is, look, as personal trainers, this makes perfect sense. You guys know as well as I do. How futile is it for a client to come in who wants to lose 40 pounds and change nothing about their diet and just beat themselves up in the gym? How effective is that? Yeah, it's not at all. Never. It just doesn't work. In fact, what do we always see when people do that? They'll initially lose some weight and then they will lose nothing and sometimes gain weight again. And then they're working out like crazy just to stay where they're at. And then they burn out. Yeah, and then they keep those bad eating habits and it's just... It doesn't change anything. Nothing. The other thing, too, that was interesting, is the obesity epidemic really took off in the, like, 70s, 80s. That's when it started to explode and it's just kind of accelerated from there, right? We were kind of sedentary before that. Like, you know, the Industrial Revolution kind of modernized things. We had the Agricultural Revolution for a long time. Like, humans weren't super active in the 50s and 60s either. I mean, a little more than they are now, but it wasn't like this dramatic change in activity level. What changed was the food. So, you know, that being said, I think it's important to communicate to people and that scientists are actually discovering this through their own study. I mean, fucking mind-blowing, right? No, it is. But I think it's a strong statement to say that it's all because of the food. I think there still is a... There's still something to be said about the lack of movement and strength training and what that role plays in your overall metabolism. And I think that the... It makes perfect sense, right? If you are only eating so much and you're having to go out and hunt your food and you only get 1,800 or 2,000 calories, eventually the body will. It'll adapt. Just like, that's why we tell people not to diet that way, right? We tell people, like, don't go from over-consuming like crazy 4,000 calories a day to a 1,500-calorie diet and exercising like crazy, because guess what? The body will adapt and get efficient on that. You know, if you go from 4,000 down to that, like, you might see great change for the first couple of weeks, but your body real quick will get adapted. We were just talking about this yesterday. I was with Miles hanging out and he was, you know, asking about how I was training and how I start to increase my volume over time. And I was like, you know, the mistake that a lot of people make is they go from this, hey, I'm out of shape. I need to get in better shape or I've got this wedding in six weeks or whatever the fuck may be that they're motivated all of a sudden and they go from not paying attention to what they're consuming, eating all kinds of bad choices, drinking alcohol, not really exercising straight training to, boom, strict diet. They're eating chicken salads every day. They're doing cardio for an hour. They're training their ass off. Yeah, they're training their ass off in the gym. And it's like, why would I want to do that? First of all, like it would be miserable to go from one extreme to the other extreme. Like the workouts are going to be awful. It'll be like reminding me of hell week when I was in high school. I mean, your body is only going to figure that out and then you're going to have to find a new level that you're going to have to reach if you want to continue to see change in your physique. Well, I think it's important we need to say this that although trying to burn more calories through activity is probably, and using that as a weight loss strategy is a horrible weight loss strategy. That doesn't mean that exercise is a waste. It's very good for you, period, end of story. Now, because you improve your health through exercise, inadvertently you may improve your body's ability through more balanced hormones, through better mood, through better strength. Yeah, stronger heart, more muscle. There's so much more going on. Those things will contribute to a body that's more likely to not want to store tons of body fat. So there's definitely effects that will help you lose weight from exercise. Many of them, if not most of them, come from just being healthier. But there's some other studies that are pretty interesting. There was another study that was done, it was published in Obesity Research in 1994, and it was a great study because they actually took... That's an old study, bro. Well, I'll tell you why I'm quoting this study. They took pairs of twins. And some of the best studies you could find are ones that study twins because you can have one do one thing and one do another thing. These are identical, right? Yeah, they're identical, and you can control certain things. Anyway, what they found was that, and they also housed them in a research laboratory with 24-hour supervision. So it was like super control, right? And they would have these... One of these twins do, like, cardio every single day. And I forgot how much they did. It was, I think, like two hours of stationary biking or something like that every single day. The calorie expenditure that the researchers thought that they were gonna see was off by something like 20 or 30%. So they were like, oh, you're gonna burn this many more calories. Well, it turned out to be way less than they thought. And they only lost something like 10 pounds when they calculated that they should have lost way more based on the food that they were eating. And remember, they were supervised this entire time. And by the calories that they were burning, and again, they were supervising their entire time. And they were like, this is crazy. It doesn't make mathematical sense. You know, the whole, like, 3,500 calories equals one pound of fat. Yeah. It didn't make fucking sense. And the reason that they theorized is their bodies adapted super well to burning less calories with activity, which is what they found. Not only that, but they found that the twins that did all the activity burned less calories at rest than their sedentary twin. So it's like the body totally adapted to slow down. You just see that with, you know, anybody that's been doing a lot of endurance and like how their heart rate, it's impossible for them to get their heart rate to like get to a max level because they're so adapted and they're efficient. You become super efficient at utilizing your energy. Mm-hmm. Well, here's some other stuff. Just, you know, before you add some other interesting stuff. Studies have demonstrated that when people exercise, inadvertently, without realizing it, they increase their food intake. Now, there could be a psychological effect. I deserve this because I'm exercising. Although other studies have demonstrated that it may not be that, it's actually the body kicking up its hunger mechanisms to make up for the extra calories being burned. They also find that when people exercise, they tend to be more sedentary throughout the day, just naturally. Again, the body may be sending signals saying you burned a lot of calories earlier. We need to conserve this. That's a great point because you see people that hammer themselves in the gym for like an hour and then they're pretty much on the couch and trying to recuperate after that one workout, so ineffective in comparison to just moving constantly and having light-resistance work. I remember reading a study about 8, 10 years ago that talked about the average person as far as if you worked out an hour intensely a day every single day that you're still considered sedentary. Because even if you blast the gym for an hour, the amount of movement in calorie expenditure that you accomplish just in one hour, you're only talking like 6, 800 calories tops. That's high intensity too. Most people are just doing a cruise. Now you're prioritizing healing, which is not advancing you. Don't forget, if you're burning 800 calories or 600 calories with your new workout and you're doing it all the time, studies will show that you're not going to burn 600 calories after doing that for a month or whatever. Eventually your body becomes so efficient. Dude, it only takes the body about two to three weeks to adapt to your cardiovascular training. It takes four to six weeks on average to adapt to whatever resistance training that you're doing. I used to do this like watching my VO2. You can increase your VO2 max like every day. If you decided, okay, for someone like me, I don't do any cardio. That's why I never bought into those meters. It's like whatever. It changes all the time. You can change it so easy and so fast. If we were to measure VO2 right now, get out there, I run as hard as I can for 20 minutes. We see where my heart rate's at. We see where my cardio threshold is at. Tomorrow I can increase that and improve that already. It just shows you how fast your body adapts, your cardiovascular system adapts to those types of stresses. This is what just boggled me in the bodybuilding world, was when I'd see all these bodybuilders off-season doing cardio still. I'm going like, what are you doing? Why are you telling your body that this is normal for it? Then when you go into cutting for your show, you try and add a little bit more cardio or you wrap it up a little bit, and it's already pretty efficient at what you've been doing so you don't get much of a response from it. When you're in the business of your body changing aesthetically, you want to be able to do something and then your body respond to it, especially if you're putting in extra work. It makes no sense for these bodybuilders and these coaches that are prescribing fucking cardio to their bodybuilders, their bikini athletes off-season. It doesn't make sense. Not if you want to be efficient come prep time. This is also why I'd always tell these guys that most the hard work for those that inspire to be a competitor is pre-contest prep. It's how you set your metabolism up, how you get everything ready to go so that when you do start to throw things at it heading into prep, your body every week is giving you change. You have to understand this one simple fact and that is that the human body is extremely complex. It's extremely complex in its abilities to adapt to different stimulus into its environment. It's a survival machine. It's a survival machine that's evolved over hundreds of thousands or millions of years and you come from a long line of humans that survive certain conditions and so your body is very, very, very adaptable. There's studies that show that there's an actual upper limit to metabolism. In other words, they'll take people and have them burn shit tons of calories and then they'll have them burn more calories and it's like they hit a limit. It stops burning more calories by compensating its other mechanisms. Which makes total sense why we see professional athletes, marathon runners not disappear. Because if it was simply mathematics and it was calories in versus calories out and the body just kept on, the more you burn, the more you burn body fat, then they would literally wither away. Wow, you're a skeleton. Your professional athletes, the amount of football or soccer, they're playing is so much that any other person like that you would think, yeah they would just it doesn't work that way. So for your body to even consider that it wants to burn more calories. It has to have a good reason. Now one of the reasons it burns more calories is simple movement. It needs to use this gas, this energy, just to move. But that's very, very quickly the thing that your body adapts to. The other way that your body realizes it needs to or thinks it needs to burn more calories is to support active tissues. Muscle is one of the most expensive if you will. The brain is probably by the way one of the most expensive organs in the body but your muscles are expensive in the sense that they cost a lot of energy to move and to maintain. So it's an expensive tissue in comparison to like fat. Fat's a little cheaper. Fat's easy to store. Muscle not so much. So why would your body want to carry expensive tissue if and consider your body wants to conserve energy always. That's its number one, it's one of its top goals. One of its top goals is to be as efficient as possible because remember it doesn't know we live in a land of plenty. It doesn't know that we're modern humans in 2017. It thinks it's again a hunter gatherer where barely any food is around and you're always moving. So why would your body even bother adding this expensive tissue that's just going to cost more energy to support. So ask yourself that. What's the reason? Well the reason is because it thinks it's in its best interest. So how do we send that signal? How do we tell the body, hey I know you're designed and evolved to be as efficient as possible but I'm going to want you to add this expensive tissue and the way I'm going to tell you or show you this is I'm going to send a signal that tells you that it's in your best interest and that's in a nutshell what proper resistance training is. And it has to happen with frequency. You have to like constantly. You get to send that signal all the time. Otherwise the minute that you stop like the you know week two weeks three weeks you know it's your body's like it starts registering that information that data. This is why you lose muscle so fast. Your body doesn't burn it by the way your body's just adapting and trying to become more efficient and if you don't believe me if you're a muscular guy or girl here's what you do. Put your arm in a brace for one week. That's it just do it for one week. Don't move it for a week and take that brace off and visibly you will have lost a considerable amount of muscle and strength within one week. Oh yeah well they say it's three so studies are showing it's about three days approximately three days after the muscle has fully recovered from any sort of you know strength training or restimulus for atrophy to start to set in so three days so within if you did bicep curls on Sunday by next Sunday again atrophy is already starting to happen if it has not been stimulated again between now and then. That's right. It's crazy how much work it takes for us to maintain the lean body mass. That's why it doesn't stop with a goal. Well that's why if you're going to work out to be lean especially in the long term really by far the most important form of exercise is one that tells your body to be less efficient with its calories and that's with resistance training there's no other form of exercise that comes close because all other forms of exercise rely on the calorie burn of the activity itself whereas resistance look here's the bottom line if I lift weights for an hour I'm going to burn less calories than if I do a 20-minute run like 60 minutes of weight training isn't going to burn as many calories as a 20-minute hard run but I can tell you this much right now if I lift weights 60 minutes consistently and I do this every other day and I do trigger sessions versus a twin of mine who's doing hardcore cardio all the time I'm going to be leaner. Who's going to build more muscle? Because I'm going to have more muscle on me I'm going to have more expense I'm going to be less calorie efficient we've talked about this too in the show these are more numbers that are debatable exactly in how precise they are and everybody's uniquely different because I remember a year and a half ago when I dropped this everybody was like I've heard it's this and that's not the point the point is that for every pound of muscle you have on your body your body utilizes somewhere between 30 to 60 more calories a day so if you're somebody who adds 5 pounds of muscle let's say you do not change your diet what's exactly the same but you start to strength train your scale goes up 5 pounds you put on 5 pounds of lean muscle on your body your body now is burning 300 or so calories you burn more per day every day without doing any extra activity just because you have that lean muscle tissue on you so the numbers debatable everybody is uniquely different the bottom line is more muscle equals more higher calorie expense faster metabolism so if you take you now with an extra 5 pounds of muscle you're going to burn more calories you've just got more of this expensive tissue the reason why we're obese is we're not moving it feeds right into the whole punishing yourself it's your own fault because you're lazy and you've got poor self control the truth is right now what's coming out is it's not nearly that black and white it is not nearly as black and white as you're not moving enough and you're eating too much it's more like moving the right way and you're not eating the right foods that's becoming the actual that's what the science is actually saying because simply reducing calories and moving more the body adapts pretty rapidly and again this obesity epidemic exploded not because all of a sudden you know overnight Americans stopped moving and just started eating way more calories that same message has been pounded into the entire public and it hasn't really put a dent in our problem at all so we have to reevaluate like you said the quality of the movement the quality of the food you're consuming and really dive into that and see you know where the problems lie I think if the message was because the message still is 30 minutes of vigorous activity every single day and they're very very vague with it right and this will help you lose weight and it's okay don't improve your health very good for you to move versus not move but the message needs to be everybody should do resistance training only because just modern modern society like fuck man the food that we eat is just even the good food even if we eat healthy we tend to eat more than we need to so imagine I'm you know I'm Susie I'm 30 pounds overweight you're hot yeah thank you and I'm 30 pounds overweight well that's okay I know you're a little thicker you got it all in the right place and I haven't been following any sort of consistent resistance training program I don't track or pay attention to my consumption I think I eat clean foods which we all know what that looks like for people by the way I can't remember what study means I eat healthy it's like the first opener I eat healthy but I eat the half fat hot pocket oh do you okay so I'm listening most people's understanding of eating healthy or clean or well or whatever is grossly off but let's say Susie is overweight hasn't really followed a training regimen whatsoever is not tracking her food so it doesn't really understand what she's consuming yet and she is motivated because summer's around the corner and she wants to get it in the best shape of her life or as best shape as she can come bikini time because she's got a Vegas trip what are some of the things that you're saying to her to start her on this journey and what are the things you're cautioning her about what are the things you're going to tell her to do what's your advice to that client so I've had clients like this I've had a lot of clients like this and my approach has always been educate my approach has always been let's sit down and let's talk about your goals now let's talk about the way we're going to get your to your goals and why I'm going to talk to her about what we're talking about now why manually trying to burn calories is going to be a massive waste of time for her you're just going to spin your wheels you're going to spend a lot of energy doing it you're not going to feel good you're going to end up worse than you are now I'm going to talk about the quality of food I'm going to talk about things like how your gut health contributes to things like appetite and how you burn calories and I'm going to ask her look you know I ask people this question all the time are you looking for real results that stay with you or do you want to bounce back and forth like you've been doing and I've never almost never had anybody tell me that they want to do the old you know bounce back and forth almost every time they're like well look I want long term results and then I tell them you know here's the thing like you're going to have to part of this is you're going to have to trust me and trust me and once you see what happens and probably I'm never going to have to ask you to trust me again at that point then you will trust me but right now what I'm saying you know I know a lot of what I'm saying maybe counter to what you think but you've done it the other way let's try it this way I mean it's really it's really an educational conversation that you have to have because it's difficult it's difficult when people come in with these expectations from all this you know poor information that goes against the grain you know from what society and what you know marketing has provided like as far as the education of the process of losing weight it is and really if you boy it really boils down to this too and if you're somebody listening that's really into longevity because we're I know we're talking about weight loss but let's also talk about longevity for a second you're better off you're better off on all measures by allowing your body to become efficient with calories while trying to build muscle and while exercising I know where we talk a lot about speeding up the metabolism and I think that's important for the average person because the average person most people are just going to consume more most people are going to eat more food because they're surrounded by it and so it's better to have a faster metabolism than to have a slower metabolism but if you're already pretty disciplined and that's not an issue for you and you're already healthy and fit and this is like your lifestyle and you want more longevity you're better off eating for the most part of course if you're getting all your essential nutrients and fat you're better off doing going around it with less food than you are with more food that's the other thing we want to consider with lots of science to support that as well and I want to say that because there's there are people who I've talked to who are super super into fitness and health and who are very consistent with everything so they have no problem with the nutrition and exercise who think that their goal is to keep trying to boost their metabolism when in fact it might be the opposite it might be like hey let your body become efficient because it's probably better for you in the long term to not have to eat you know three three four thousand calories just to maintain your body weight you know what I'm saying and you'd be surprised I kind of eat this way and I don't eat that much a lot of times and it's kind of cool that I can work out as hard as I do and do what I do without eating as much as I used to do you know used to have to eat before so just one of those things to consider well and I think too like a lot of people have a specific weight loss goal in mind or they have like a number in their head and it becomes it becomes a mental discipline sort of challenge thing where they can just overcome they can press their way through all these obstacles and just push their way to the end and it's this it's this timeline that's become established within their head of like okay you know this day I'm really doing and good and you know the next day I'm doing good and then you start kind of losing momentum then you ramp back up and it's all about like ramping up and ramping up and ramping up and then you get to the end and you did lose the weight mm-hmm okay now what like you you didn't you didn't create a lifestyle that you're ever going to be able to sustain like you you hated the process you hated yourself you hated that you were off the wagon and you had like this shitty food on these days and you've been punishing and punishing and punishing yourself to get to this goal now what you know now what does it look like going forward that's I like you have to like look past that goal dude I have seen I know you guys obviously you guys worked in gyms a long time too I have seen so many people you know when you manage gyms you it's great if you're if you're really into observing what happens to the body with different forms of exercise and you know attitude and all that stuff manage a gym or work in a gym because you're in there for you know I was in there for 12 hours maybe usually more almost every single day and you see the same people coming in and I would have members that were super consistent I mean like for years like I'd manage a gym for three years and I would see this these members who came in four days a week same time you know never miss the week never miss their workout and they come in and they would do very intense cardio women and men who come in would get on the elliptical or the stair master or the rower and they fucking pedal or row or step away I mean hard for an hour you know four days away they go real hard and these people were all overweight they were all either flabby so they had excess body fat or some of them were actually 20 to 30 pounds overweight there was one guy that used to do it and he'd come in and he would get on the row machine you know how many calories you burn or how I should say strenuous the row machine is one of the most strenuous forms of cardio this fucking dude would come in and he was like I said about 30 pounds or away and he would row away for about an hour so incredible stamina and endurance and was about 30 pounds overweight and so I remember when I'd see this guy I was having to think to myself like he must he must eat horribly or he must be super sedentary all day long like he must do nothing all day long and he must eat just a ton of food because it didn't make sense to me then I got to know the guy he was actually a mail carrier and if you're a mailman you probably have some great caps you probably walk 15 to 20,000 steps a day so minimum right away minimum right away way more active than the average person so he's not just doing that hour of rowing he's also walking all the time so it must have been his diet then I talked to this guy and wow he had an amazing knowledge of nutrition and he's eating all his food and this and that and I remember thinking like he must be lying well looking back now I realized what happened his body became so efficient at what he's doing he probably was burning as many calories as a sedentary person you know what I mean and whatever he was eating he was just storing these are the hardest people to help I had a guy just like this he was doing 30 to 50,000 steps a day and he was a good 30 to 40 pounds overweight man and talk about a fucking challenge to help this dude lose weight what do you do now you can't just throttle down on more activities you have to completely reset these people you have to completely reset and it's the hardest thing in the world is to get them to back off all the activity they're used to and then so they're doing all that activity in the gym and they think they gotta ramp it up even more and then they hammer the shit out of themselves inside the gym meanwhile they can't drop these 30 pounds because they've become they've trained their body to become so efficient at utilizing it's very tough I've had clients come to me they're the hardest I've had female clients come to me who are working out every single you know six days a week they're working out hard they're tracking their their steps and they're eating like 1500 calories a day and you know they're like you know I still have like 15 pounds I'm trying to lose and by the way these are these aren't people who are crazy and lean already like you know honestly does have 15 pounds to lose and they tell me okay what else should I do like and it's like what else can you there's nothing else you can do and so I tell them stop what you're doing and just lift weights three days a week and they look at me like I'm crazy and here's the thing too by the way if you're in this category and you do do do and you do do that you do stop the cardio do you do you stop the cardio and you go focus on strength training expect a little bit of a rebound but you got to be okay with that like at first your body will probably gain some body fat but then it's going to re-adapt and then you're going to start speeding up the metabolism and then it's going to so what I would what I do with someone like this is exactly what you said is I cut out all this crazy intensity I assess what way they're trained now most the time these are the maniac people that are fit type of training or you know super setting try setting cluster setting everything power yoga yeah or they're doing like jump rope in between sets because they're already this is the this is how they they think that they have to get in shape active rest active rest so these people are perfect for okay we're going to cut out all this cardio we're going to cut out all this crazy high intensity stuff I'm going to switch you to like phase one of maps red so you're lifting three days a week we're heavily strength based now like Sal said you got to be okay with you're probably going to gain a little bit of weight but here's the beauty is when we go from somebody who's been like high reps high volume circuit training type of training and lots of cardio to strength training like that they're going to pack some muscle on which what we were just talking about earlier is for every pound of muscle you add you're going to add you know 30 to 60 calories more a day your body's going to burn depends on the person of course so if that's true then if this person even gain let's say they gain 10 pounds which they're probably going to freak out if they hire a trainer and he does this which is but this is why this is why it was mandatory that you know I had you for at least three months was because I needed you locked in with me so I could show you this process because if you can trust the process you'll see it works what will happen is okay there'll be this initial weight gain which if we did our job of changing your programming up so the body now has a new adaptation more than likely it's probably going to be heavy weight training strength base because you're doing the opposite of what you're used to so now the body responds it adds some weight on the scale but a good percentage of that weight more than likely is going to be muscle and then that muscle ends up speeding your metabolism up or like making your your your caloric maintenance higher because you now have more muscle and we kind of go on this okay we're going to build for a while I don't want you to stress about the scale if we go up five or ten pounds don't worry about that we're building right now and then when you go to reverse and go back the other way now you got their metabolism sped up a bit and they can drop weight a lot easier and depending on how long that person has been hammering themselves will depend on how long we got to spend on kind of built rebuilding and resetting that all this crazy amount of work they've been doing this is one of the you know what we're talking about is one of the reasons why and we hate of course we always say like fasting is not a weight loss tool right so it's a health tool however I can see why so many people like fasting and you have to have a help by the way you have to have a good relationship with food to be able to be able to utilize it this way because I could easily see it go in the opposite direction where somebody all of a sudden starts starving it yeah but I could see why because we just don't need as much food as we think you know we don't yeah we really don't need nearly as much food as we think and so when people stop eating one of them like breakfast or lunch or either and they just eat dinner all of a sudden like oh well yeah you're not eating you're not eating nearly as much food in your body doesn't meet need nearly as much nutrition or calories I should say as you think it does you know so it really kind of boils down to and we've talked about this before really just focusing on your health it's so much more of an effective way of getting there than focusing on calorie burn yeah but let's talk about some tangible things to help people get that way so for example I literally this is a perfect topic right now because yesterday my sister-in-law she's battling with this she uh she just had rotator cuff surgery and she's she's in the worst shape of her life right now she already kind of carries herself a little overweight as it is and now she's like really overweight so this is the worst she's ever been she's probably got a good 30 30 to 40 pounds extra weight on her and she's got shoulder issues that she's dealing with she's pretty sedentary she doesn't really she she thinks you know what why I was having this conversation with her she just got done having a salad and fish you know for dinner so in her eyes she eats well and you know she was asking me these generic questions like you know where do I start what do I do to start losing this weight and start dropping this right away and my advice and this is why you know I'm such a fan of tracking is this is we talk about on the show all time of you know levels of awareness and most people are not aware of what they're really consuming and so and they look at their weight loss goal I mean that you could there isn't a statement that's I can't think of anything that's more true than that so true right yeah and so when I when I look at someone like her I said don't look at your 30 pound weight loss goal right now that's not the goal that's your big goal but let's set small goals right small weekly type achievable goals that are going to that are going to set you in the right direction for that ultimate goal of losing 30 pounds for example you've never tracked before so you got someone like me who literally is right around the corner from you and I can help you out but I can't really help you if I don't know what the fuck you're really doing and if you're not tracking I can't see that so your real goal right now is let's just pay attention to how much you move and what you're consuming that's it nothing else don't add in a crazy routine don't go buy some expensive program don't start following shanties whatever like you don't need to be just become aware just become aware it's amazing just being aware and looking at what you're consuming and how little or not you're moving every single day how how well that already starts to help just like oh wow I actually thought I was getting enough of this or oh I actually thought I wasn't you know I was eating too much to this or oh wow I really thought I was moving more than what I was so there's your first bit so I told her like give me a week just one week pay attention to everything that you're doing then from there let's pick one thing that you can approve upon and then if I can actually see it I can give you something and I'll give you I said here's some examples of what most people what I notice right away when they track for a week is they're they move very little they under consume for women it's very common for me that they under consume protein they over consume sugar they don't get enough fiber and they don't rotate they don't have a lot of rotation of food they tend to eat this they you know migrate to the same things and then most adults are drinking alcohol in there so and instead of going like ah get rid of all of it oh fix all of it all at once let's just address one of those issues just let's just focus on the there's two things of that right as far as like the pain and the shoulder and injury and you know rehabilitation all that kind of stuff I think it's it's crucial because addressing the pain and really improving on you know the movement of the shoulder joint and focusing on you know regaining ability and doing that a very gradual process because the pain it's one of those things where you notice this the spiral effect of pain right so it it makes it so you're not motivated to move and then you also want to comfort yourself right so these are two like big contributors to gaining weight right and people like just breeze past that whole thing like oh well I need to lose weight and then I'll feel better but no no no no let's like alleviate pain and let's move better and that will open up well and this is what I told her for her training right because she yet she falls up with oh what one of your programs should I fall I said listen what you need to do is this I'm going to send you over prime and I want you we're going to work on getting your shoulder healthy and guess what you're going to be creating movement while you're doing that so you're going to get some sort of exercise exercise that you weren't fucking doing last week so already from you being aware of what you're doing and starting to make habits of correcting the issues that you have with your shoulder we're stepping in the right direction we don't need to do any more than that and then that's that's your first week then after that week we can again sit down I can look at okay looks like four days this last week you did good of like so much of your shoulder rehab for 15 to 20 minutes of pool work or whatever it is I have her doing and it looks like you started to improve your fiber okay now let's talk about your sugar intake that's out of control you know let's and it's so out of control that I can't even get you all the way down where I like you to be right now so let's just reduce it reduce it by 25 grams every day people people don't know what number one what's in their food from a macro level they don't know what they definitely don't know what's in their food from a micro level and people don't eat food based on those things almost ever the way that people choose food is based on what I feel like eating what tastes good and of course the perception of healthy well and and and how we're brainwashed that there's certain foods you eat in the morning certain foods you eat for lunch and certain foods that you eat for dinner I was having a conversation with a friend of mine the other day where he was saying how oh yeah when I was a kid you know because he grew up overweight and then eventually like had to learn how to how to navigate that and then became fit and healthy and he's like yeah for dinner my mom would routinely give us like chili cheese fries or you know you know a frozen pizza or and his mom who I know is a wonderful woman she's a loving person she's not a bad person at all she just didn't even consider it like she didn't even think about it because we're never taught to think that you know what you put in your mouth is really that important and I know I know this for a fact I know most people most parents for example if they knew what they were giving their kids like if I knew every time I gave my kid this food and I'm doing it over time and every morning they have a pop tart or whatever that I'm increasing the risk of chronic disease yeah I'm increasing the risk of diabetes by 30% or the risk of cancer by 15% or the risk of auto immune disease by I'm making a number nobody wants to think about that nobody would actually do it like would you give your kid a cigarette in the morning of course not would you give him a bottle of Windex and tell him to take a shot of that everyone of course not because you know those things are bad for you but we don't consider how important food is it's the most it's one of the most important things actually it's not the most important thing it impacts it really makes up our body it's everything and what blows me away even more is when you go to the doctor and like I said I live through this I had a family member with cancer and I sat there with the freaking oncologist and he hated me because of the questions I was asking him I was breaking his balls every time I was there and I asked him I said what kind of food should she eat you know because she had to undergo like this extensive chemo he's like well it really doesn't matter you know just eat you know whatever feels good for you and then you know we'll and I remember thinking like what what the fuck are you just be honest and say you don't know yeah because how can the food not matter right how can the food not matter when we're fighting a chronic disease food always matters man always matter you go to a dermatologist you know I had a cousin who went to the dermatologist because she had severe acting and I told her before she went to the doctor we need to look at your food and your gut health because that is that's a huge contributor to your skin issues she goes to the fucking dermatologist and comes back and tells me no you're totally wrong I brought those things up and the dermatologist said it has nothing to do with my acne how in the fuck can what you put in your mouth every single day have zero effect according to this doctor to your to your skin how is that even possible so when you were saying Adam you know just being aware you're totally right people have zero consideration because they just think that it doesn't matter we're taught that it doesn't matter we're taught to and those are all the authority figures that we all like well the doctor told me that that's it and and when we are obese we're told it's because we're fucking lazy you're lazy and that's you know you have poor self-control well I think it's because we're eating the wrong types of foods and when we do exercise we're doing what you're telling us which is 30 minutes of vigorous activity every single day and I notice I get no results from of course I'm not going to have any you know any motivation to exercise I find so many you made a great point about missing like people having very few people know what macronutrients and food most people to have no clue with micro nutrients very little and you know this was the analogy I gave to her was this so the body has 11 different systems that are responsible for efficiently running and when you look at the body think of it like a car and you've got your tires you've got your timing belt you've got the fuel you've got the motor you've got the steering wheel you have the carburetor right we can see here and I can list off 11 parts yeah that doesn't make it run you could run without that I tried to contribute there but you got 11 major parts to this vehicle this vehicle that are responsible for making it run efficiently now you take out if you have flat tires you could still drive a car forward if you don't have all the oil in the car you could still get it going how long it lasts I don't know but it's you could still go right but it's not going to run very efficiently the body is the same way too we all just seem to think that like food is fuel as long as I get it I can go I can do this but when you're not fueling all these systems with the things that are it needs then those systems start to not operate correctly and when and they all speak to each other it's like we never we never talk about the endocrine system we never talk about these other systems of the body that are part of what make up the metabolism digestive system like how can we not talk about digestive enzymes that's another one that people miss all the time and it's like if that if how you digest food and process food if you don't think that has to do with your metabolism and how your body burns and use fuel you're silly dude then you throw in the microbiome hormones neurotransmitters you know parasympathetic sympathetic system like all the I mean I could I could rattle off a list of things that we know about and I say that with emphasis because we only know what we know we don't know what we don't know so even all the stuff that we know about the complexity by which they operate the body and communicate with each other and the complexity by which the food that we eat or the things that we eat the things that we breathe how they affect those systems and how those systems affect other systems we have no fucking idea and this is the number one reason why I will always all and until we get to the point where we have artificial intelligence that's so fucking advanced that it literally understands everything and that's going to take a while until we get to that point I will always advocate against eating foods that contain synthetic chemicals and additives because we may study these things according to what we know but we have no idea how they affect the things that we don't know we have no idea and then later on we discover a new system or this new thing that's you know that works in the body and then we're like oh by the way that thing that we said that was safe you know that red die number 40 or whatever you're wrong it turns out it affects the system that we just discovered and it affects it in a bad way but we didn't know before and that's why we said it was safe going back to the car analogy it's like this it's like we all are very aware we build an engine that's either runs on gasoline or diesel or whatever fuel right so the engine is built specifically for that but if you took gasoline and you threw some dirt in there or if you like put half water in there you could probably still get the car to start and run and therefore you get these and the body very similar like we get except the bodies about a trillion times more more complex exactly so a trillion times I mean I'll give you an example of checks and balances that will overcome that process which will make one you know more efficient that will kind of like help the body to keep maintaining the system normalcy I'll give you an example let's talk about a very common like one I've talked about many times glyphosates right glyphosates are herbicides that were invented to be sprayed on plants to kill them and they were invented alongside genetically modified plants that could withstand them so what happens is I can grow corn that's designed in a laboratory by the way and by the way the way they do this is they'll take genes from a bacteria or from something else and create this scientific experiment that they'll call corn and I can spray the fuck out of it with glyphosates it won't die but all the plants around it will die so now I've got this really effective way of farming right but you're also consuming now these glyphosate residues now if I looked at my body systems that you know all the systems that we understood hormones and you know all the stuff that we understood to study when glyphosates first hit the market we could see that oh well the way glyphosates are designed they have no interaction with these systems it should come right out the body so it's perfectly healthy well now we're seeing some crazy shit now we're understanding that glyphosates first of all are an antibiotic so they have antibiotic properties well what happens when you consume something that affects your microbiome over long periods of time a lot of bad shit now we're starting to discover here's another thing we're starting to learn we're starting to learn that glyphosates actually damage the proteins that maintain the junctions between the cells that maintain your gut wall this this wall that is intelligently permeable in other words it allows certain things to come in and it doesn't allow certain things to come in it does so and it's very complex and it does so in a way where it gives you what you need and what you don't need but if you damage the junctions between the cells and this by the way this wall is one cell thick so it is very very thin it's very very fragile and when you damage these junctions now you're allowing other things to creep into the system and what's behind this single cell wall of your gut 80% of your immune system so now you're creating immune responses in the body because things are going through that are not supposed to and you're creating food intolerances autoimmune issues you're damaging your the cells ability to communicate with each other and they've just discovered that bacteria communicate with human cells as well and in fact there are certain compounds that you can that you can ingest which come from the soil which by the way the soil is so damaged and depleted now but there are certain compounds that allow bacteria to communicate with your human cells so that the bacteria can actually help your body protect itself I mean it's literally it's such a symbiotic relationship it's crazy but glyphocytes cause these problems glyphocytes are also heavily sprayed on wheat which is something that's found in wheat like gluten can also damage the junctions but when you combine it with glyphocytes causes big problems so what we thought was maybe gluten intolerance is really glyphosate issues with gluten could be yeah that versus not even just the gluten it's mainly the glyphosate combination of both yes combination of both is most likely but mostly from the glyphosate and here's something interesting and this is anecdote that I've heard now I don't know over a dozen times which led me to go online and read people on forums on health forums and this is a big very common thing and I experienced it myself where people who are who think they're gluten intolerant who haven't a reaction to gluten in America will go to Europe and will eat pasta and bread and will have no reaction they'll have no reaction I've heard that actually just anecdotally from some of my clients when they're like Italy and they're going through and they had like a heavy pasta diet like and they can't handle it over here that's right and what no glyphosate so glyphosates are heavily regulated in Europe and if something is labeled well that's because it's labeled exactly it's labeled in the market so the market never really adopted and against here where we just breeze past that I can't believe that if you look at the way became educated as we think we are if you look at the way it's funny like who would vote against that like why would you not want to be informed just yeah just let us know not saying you can't have it corporate interest to make a long story short and you get people listeners you can look this up so you can see all the details make a long story short the way they were passed as being you know fine for consumption is kind of shady but really the shady part was how glyphosates excuse me how GMOs were able to not be labeled yeah that's what goggles mean yeah so if I have a GMO corn then the organic corn farmers would tell me hey look you shouldn't be able to call that corn because that's a patent it's a patented product right because it's created you actually have patented it like like if I designed you know something else in a laboratory it's patented yeah but what they did they took it to the all the way up the I think all the way up Supreme Court and they said no they can call it corn so then the consumer the American consumer had an idea so it just took over the market because we were just buying the cheaper product because it was made with GMO food you know GMO foods when we know for a fact if the label said on it GMO the average American consumer would be like ooh I'm not going to have that and that's what happened in Europe in Europe they do have GMOs but they have to label them GMOs and they have a small market share because people won't buy them the other thing too is it's I don't think it's legal over there to use glyphosates to finish their wheat whereas here we don't have GMO wheat but what we do is we spray the wheat with glyphosates to kill it to kind of dry it out and get it ready for for harvesting so even though you're eating wheat that's maybe not GMO it's still completely covered in glyphosates here's the fucking great part by the way with glyphosates I know I'm going off in a tangent but this is an interesting subject I've been doing a lot of research you know when Ben came over my house we talked a lot about this and I've been doing a lot of research on this glyphosates are water soluble so that means that they get into the soil they evaporate with the water and they come down like rain which is why even organic foods many times will have glyphosate residues your water will have glyphosate residues they find glyphosate glyphosates in breast milk and in urine of most pregnant women, most people you can try to limit your exposure but you're definitely you're definitely being exposed and I'm currently researching ways to just protect your body because it's pretty much unavoidable it's everywhere like there's almost nothing you could do to completely avoid it just eat organic non-GMO foods and you'll reduce your what about farmers markets and you're shopping from there you got to be able to get it from that you'll reduce the but here's the thing like if it rains and there's glyphosate residue in the rain and it rains on your organic crop you're still going to get some residue it'll be less how is there residue in the rain so glyphosates are water soluble when they spray the fuck out of their GMO plants that goes into the water the water evaporates then it rains and you're still getting it from the rain they're finding it in well water so people's well water they'll test it if I'm not mistaken Doug maybe you could check this out Dr. Mercola I believe has a glyphosate test kit that you can buy and you can test your own urine to see how much glyphosate anyway long story short this is just one of the things that's impacting our health and it has to do with what we consume the combination of what you're saying right now to remind me of I remember we got into the whole thing with the doctor who did the whole recommendation of the protein shake and I think the title of what we're talking about right now is like the worst way to lose weight and I think it's pretty common that you see this where people will over train right out the gates they start to blast their body in the weight room blast their body on cardio and then they start eating bars to reduce calories and that has to be the worst thing you could do for yourself you can start you up take your fake process food intake in addition to pressing the fuck out of your body so you can adapt downward so you can slow your metabolism down I don't know if you could potentially do something worse to start off I like your approach to nutrition which I think we need to a little more on the show because I think it's from a psychological standpoint it's brilliant the way people eat when they try to diet is typically eliminate yeah like don't eat these things restrict I like what you said Adam and it's that's the way I've taught my clients in the past I never really put it in words but I would always tell them eat these aim for these foods and then if you're still hungry or whatever eat whatever you want and what usually would happen they would end up eating healthy and eating less of the other stuff just naturally and it's also psychologically it's not the mentality where I can't right it's more like just make sure you're eliminating a lot of the punishment in a mentality with it it's more like I'm seeking and I'm actively trying to gather these foods yeah so like think to yourself like okay I'm going to actively eat these fats that I know that are healthy I'm going to actively eat today eat this many vegetables because I'm looking for these nutrients and this is the variety I'm looking for I'm going to actively eat these forms of protein today because I know I need them and then if I'm still hungry or whatever then that's fine but those are the things that I eat first and those are the things that I chase after and I like that approach a lot because what I've experienced with that is you usually don't want to afterwards it kind of flips the whole diet mentality mentality on its head right and it's just we know this like if you tell somebody tell a child you tell a grown adult they can't have it and naturally you want to have it naturally you want to do it because you're been told you're not supposed to and this is why IIFWM had so much success because it was like oh you could have whatever you want as long as it fits your macros well the missing piece of that is this is just like I said earlier that the body has so many systems and there's so many nutrients out there that are responsible I mean when I look at the I didn't even finish going all the steps with this you know client or my sister-in-law that I would tell her to go after but you know you see people who don't get out get enough sun so you see the lack of vitamin D you see people not getting enough vitamin C you see people not getting enough iron you see there's a lot of these things that are found in food that they don't get enough of and by going after foods and then kind of looking out like what I'm doing right now is I'm you know documenting everything that I consume and then I'm kind of taking a bird's eye view of like okay all right good it looks like I have a nice I'm getting some vitamin D got my shrooms in here I'm doing that okay get some bell peppers onions over here so okay good getting some digestive enzymes here okay cool getting a good diverse amount of fruit so I'm getting my antioxidants here okay so I'm looking at it like that like okay these are all things that my body wants and needs to run efficiently and I'm trying to go after that versus can't have this because it's going to make me fat or can't do this because that's you know instead of looking at it like that looking at there's a ton of things that your body needs and you would be amazed on how many of these things that people lack on a weekly basis and then if that happens on a weekly basis most certainly having on a monthly and this is where like going back to your point skin issues and autoimmune and you know it's normally because there's a way out of balance your way over consuming something else and you're not getting enough of this other thing that you need and if you were learning to look at your foods and go after the things you need you'd be surprised on how easy it is to to not over consume on the bad things because you're so worried about getting the things that your body needs and if you view your I mean if you look at your body in this way like most people in modern societies even today right most people don't die of old age they just don't the average death is caused by some type of disease if we even if we eliminate accidents and all stuff there's some kind of disease that ends up happening that kills us whether it's heart disease diabetes or autoimmune or cancer and the body is extremely effective at not getting cancer it's extremely effective at not getting heart disease not getting diabetes it's actually the most effective thing you have at fighting off anything it's very very good in fact you are exposed to pathogens every single day and the reason why you don't get sick every single day is your body does a good job of fighting those things off it's why if you get certain diseases like if you have an immune type disease that destroys your immune system a simple common cold can kill you you know something that you would normally fight off or not even get like the body is very very effective and if we just balance the body out and feed it the way it should be fed and keep it healthy it will do a better job of keeping you healthy and fighting off things like cancer and degenerative disease better than anything that you can possibly think of to the point where you'll be disease free until you just die of old age so it's really if you get something if you get some kind of a disease and I hate the whole genetic you know argument and yes genes play a role but I hate the always genetic there's nothing they could have done it was just some kind of a genetic you know that's actually pretty rare it's actually pretty rare that you have that much of a that there's there's a clear genetic issue that is not influenced at all by lifestyle whether it be epigenetics or whatever to where no matter what you do you're gonna get something it's pretty very very rare what you would probably happen was a combination of genetics and lifestyle so you gave your body whatever blueprint you had the right frickin the wrong excuse me lifestyle that made your genes you know produce not fight those those cells that were became cancerous for example so it really goes down to it goes down to all of that so that's why I think for me one of the things I'm most fascinated in epigenetics and what's going on the research that's going into that because that to me is I hate hearing people say I'll never forget when my buddies first said that when they were starting to creep into their 30s and it was like I'm destined to get this I'm destined to be this way so fuck it you know I'm like are you kidding me like why would you do that and you said it really well in the podcast a long time ago and I think it's such a great point it's like none of that even matters anyways because you don't do all these things you don't nourish your body with the foods and easy we don't strength train and exercise because we're going to try and add five years to our life it's even though that was probably what's going to happen as a pie product you're doing it to improve your current life right now you're trying you're not trying to add years to your life you're trying to add life to your years right and this and this is from living a particular way and you know we're talking about weight loss right now and really if you approach your nutrition if you start your nutrition goals with that with saying okay here's the things that are healthy these are the things I'm going to try and just eat like I'm going to eat vegetables you know twice a day I'm going to eat one piece of fruit every single day I'm going to drink enough water every single day I'm going to have healthy fats every single day if you just start with that approach you're going to be better off in the long run than someone who just comes out with the whole restrictive approach and if you approach exercise with resistance training being the cornerstone of it you're going to set yourself up for long-term success this is why I wish and I know in the future this is what's going to happen and I called it it's good I don't know how long it's going to take but it will happen eventually where the recommendation for exercise will no longer be 30 minutes of brisk walking or whatever the act the recommendation for everyone's going to be go lift weights go do resistance training because they're going to it's good I mean the science is very clear like the only thing that's going to give you that metabolic advantage in the long-term is resistance training and of course no form of exercise is anti-aging like resistance training nothing comes close to well I'm going to tell our audience the same thing that I told my sister in law yesterday which was and it was funny because I'll tell you what her before I tell you her response to me which is well you're already fit it's so different because you're so you're fit already and I and I looked at it and I said actually what you don't realize is it's more challenging if we both are to lose 10% body fat it is it is more challenging for me to reduce 10% than it is for you to reduce 10% so our journey actually can be very similar and so to the audience if you're getting ready to you know getting great shape for the summer and you're extra motivated right now and you're wanting to know which direction should I go or how should I start we created a summer starter kit for for somebody just like you where it's our foundational program our maps red program it comes with prime so comes with the compass if you got any imbalances aches pains things going on it shows you how to do a test at home where it'll show you how to address all those imbalances and incorporate that within your your strength training routine and then our nutrition and fasting guide bundle that teaches you how to fast properly teaches you how to eat with color and balance and then on top of that you also get the form access completely for free where you've got access to all three of us where we can help guide you through your process along with all kinds of other brilliant minds and professionals that are inside there to help guide you check form whatever you need and then on top of that I just started my journey last week again where I'm gonna transform myself into getting shredded again like as if I was competing so I've got a ways to go myself and so you can watch how I slowly make changes nutritionally and ramp up volume and follow that on my insta story so check that out you can go to mindpumpmedia.com and you can get that right now excellent 30 days of coaching is also available and that's for free and basically it's a cache of information that we've accumulated over the last two and a half years of recording podcast but we've just categorized it so that the topics are easy to to get to and learn from all you gotta do is go to our site the one that Adam just said mindpumpmedia.com in opt-in also our Instagram pages we cover lots of topics that you may not hear about on the podcast now the podcast has a page it's mind pump media but then we have our own personal pages mine is mind pump sal Adam is mind pump Adam and Justin is mind pump Justin and lastly if you want to learn you know more exercises or new movements for correctional purposes or performance purposes or even aesthetic purposes we have a YouTube channel and we post a new video every single day and it's called mind pump TV or MPTV a phased expert exercise program designed by sal Adam and Justin to systematically transform the way your body looks, feels and performs with detailed work out blueprints and over 200 videos the RGB Super Bundle is like having sal Adam and Justin as your own personal 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