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And of course, don't forget to subscribe and turn on your notifications. So you know, when we drop these episodes and you can leave a comment and win some free stuff, also one more thing before the podcast starts, check out our phase two bundle. We took maps performance combined it with maps aesthetic and give you an incredibly balanced workout. That's both athletic minded and bodybuilder minded. This bundle is only $79.99 cents. You can go check it out at maps, February.com. Way to go, Heather. What's your guys's thoughts on dreams? Like our dreams, I do think that they mean something. They have like this deeper meaning or anything. It's just a bunch of random shit that is like flown through your brain in the last week. Did you have another dream where you did some weird dreams? I had a really weird dream last night. Oh my gosh. Yeah. It depends on what your dream is. Exactly. Yeah. We could play like Freud here. Well, you know, Katrina's family, they, I mean, we have like a dream book at the house and like she believes like all these, these dreams. Really? Yeah. Have meaning. What was your dream? I don't. Don't hold nothing back. I don't buy into that shit either. I'm just like, so I feel like I should set the table for Justin and I will break it down for you. Oh yeah. Yeah. We know what's going on here. Yeah. Well, so I had this dream that I was sending and this, I mean, I think I should tell like what has happened in my life the last three days that led to this, right? So Katrina's mom's over last night and Katrina's mom, I think I've shared before, like they, like they're open. Like her and her mom, I walk in the kitchen and they're having a discussion about our sex life, which used to be used to be, no, not at all. Not at all. Over a cornflakes? Yeah. No, no. So anyways, we were, we were talking about, that was the conversation last night was like sex stuff and, and flirty and being playful and just how much more of it we have when she's pregnant and like her mom's, we're all, everyone's laughing about it. Right. So that was that. Okay. The day before that, I'm packing up stuff in my garage. I come across this old ass photo that I have. I have a picture of me in like this cowboy hat and I'm in a towel and like I'm flexing, right? I'm like 20 years old or something. Oh my God, bro. So listen, can you please share that? Absolutely not. I'll not share that one. So I have this dream that I am, I'm, uh, sending these, these pictures to Katrina, right? I send her this like naked cowboy hat like photo and Max is at this age right now. So this also happened. Okay. So we were, I was just talking to Katrina's mom when she was over, she was watching Max and she's like, Oh my God, he can like control the iPad already and do something like, yeah, it's so fascinating how smart these kids are already with these, these tools that, you know, that we didn't have when we were kids. And so that was also a conversation. So the dream was that I was sending this back and forth. Max got in my phone and he posted that photo on Instagram. And then I, it was like a new feature on Instagram and I didn't know how to get it off. So I'm like scrambling to try and get it off Instagram. And I'm watching the views pile in like crazy and I'm freaking out. Exactly happened to Paris. So I wake, I wake up like looking for my, it was like one of those dreams that were so vivid and real that like that could be a possibility. That could have possibly happened to me, that I'm like scrambling for my phone to get to it to make sure I don't have a photo posted on Instagram like that. That's like, that's like the new like waking up or like dreaming that you're in class and all of a sudden you don't have clothes on. And then they ask you a question. Those are supposed to mean something. Yeah. So, so the theory is with stuff like this is social media. Yeah. So the theory is with stuff like that is that you have a feeling, right? So whether it be anxiety or fear or insecurity, for example, a common dream that people have is falling where their teeth are falling out. They're looking in the mirror and their teeth is falling out, their hair is falling out, something like that, right? Like it's just, oh my God, what's happening? They say that that's connected to feelings of insecurity. So what the theory is, is that the brain tries to make sense of the feelings by creating a narrative. So you feel scared. So you can have a dream then then because your brain is trying to create a narrative around that. So that's that and that's the theory, right? So I don't know if I subscribe to them. My dreams are always like what I just said. There's a there's a series of things that just happened to me in the last three days, all of which got all put into like one dream. Max's ability, because they're instantly after the dream, after I've realized it's a dream and I get over and I'm not sweating anymore, I go, oh, okay. You actually were sweating over that? Which is unlike you. That's actually unlike you because if I know you as well as I do, if you accidentally did that within 10, You'd have to own it. Yeah, five minutes, whatever. Yeah, yeah, I probably just roll with everybody saw a picture of me in my towel around my side. I mean, it was a very graphic. It was it like a like a. Where you held out? Were you holding? I was like, I was like, I was like, hold on. Were you holding the towel in no hands? Yeah, no, there's no towel. There's no towel. There's a cowboy hat. Oh, you're naked. Yeah, yeah, it was a picture I was sitting in. So in the dream, it was me. So the thing in mind, you were holding a towel. No, no. So conversations I was having with their mom. No hands, hey, check it out. If you listen to Mind Pump long enough, you've heard us talk about I've shared stories about Katrina and I and our sex life and that she's the one who's always coming after me. Well, when she's pregnant, for some reason, I just my sex drive goes through the roof and so it's me always trying to get at her. So I'm sending her stuff to try and get her all wound up. One of those guys. Right. So that was the that was the conversation I had with her mom. So it was me sending like nudes to Katrina to get her all hot and bothered. And then it goes up. I went up on Instagram. Yeah, it goes up on Instagram because my son gets a hold of my phone and then is able to do that. That's interesting. So your son being involved makes me think that the embarrassment factor would be even higher for you. Oh, my son saw this. So now he's or was that not even something? No, I think in the dream, I was just I was more frantic that that and again, the algorithm, you know how I mean, a new feature on Instagram was like a new thing. You know, when reels came out, so it was a feature, a function that I couldn't. I didn't know how to work on Instagram, which that's very real together. Okay, let's share your fear of technology advancing faster than you because you're old and so you're like, oh, I don't I don't know how to operate this, you know, VCR or whatever. What's happening? Yeah, yeah, I don't know how to use all of a sudden now you're just exposed. I'm a media guy. I don't know how to use social media. Does that make sense? Yeah, no, that does. That makes really, yeah, no, that's hilarious. Yeah, it was less about my son in there. It was obviously it was that was the way it got up on the social media. It was more about I couldn't get it off. I didn't know how to delete it fast enough. Like it happened. He was playing with the world's advancing too fast, too fast for me. I can only imagine a lot of these influencers like having dreams like that that just like did their only fans and then and then figured out that like, oh my god, my kids are going to see this one day. Yes. You know, have you guys thought of that by the way? Speaking of only fans, I hate to interrupt you, but I just saw that someone posted it that was so funny that, you know, everybody thought they were going to all the meme. That was a meme I posted to get rich over the only fans and then realize what it's like being a local rapper. Yeah, I read about that. I actually read an article that there were girls when the when the clock down happened, they were like, okay, I'm going to make some money posting nudes and people are going to pay for to see me naked and I have 5,000 followers. So if 500 of them sign up for I'm going to make all this money and so all these girls did this. No, it's just the three creepy guys that have been created that have been stuck in use and they made like, you know, 200 bucks and now they're naked. Pictures are out. You could have cut out the middle man and just, you know, like ask for money through your DMs. Yeah, right? Oh, yeah, just Venmo me. Yeah, just Venmo me. Yeah, oh my god. Dreams are very. I hate it when you have a dream and then you wake up. You ever have like a bad dream and you wake up and it takes you like 15 seconds to figure out that it was a dream ever happening? Yeah, well, that was just last night. Is that what you woke up and you were like, yeah, no, I went looking for my like right away. I woke up and my initial reaction was searching for my phone on my dresser to grab it and double check. Are you taking anything different or anything? Because that's happened to me sometimes when I have a different like supplement or something. I'm like messing around with like a really deep sleep and it's like a vivid dream. So this happens to me when I, so I smoke most nights before I go to bed. And so I normally don't dream, but everyone's like last night I didn't smoke. So I didn't smoke last night and then I dream and I dream these very vivid dreams. And I think because I don't do it very often, they're like even more vivid. Have you got, have you ever had a lucid dream? What do you mean? Okay. So lucid dreaming is when you can control it. You know, you're. Oh, yeah, absolutely. And then you can control. No, I learned that. I think I learned how to do that when I was when I, when you were a kid and you used to get nightmares. Same here. This would happen to me. Yeah. Finally. And I don't remember if like a parent or somebody told me like, son, you know, you can control that or make sure it doesn't happen. And then I just remember the next time I was in a scary situation, I was like, oh, I have a gun now, you know, or, oh, I'm fine. Someone's here or the lights go on or like, whatever. Like, you know, I figured out how to control those. So I've, yeah. No, definitely I figured out as a kid, how to wake myself up. So I'd be in a scary dream and then I wake myself up out of the dream until this day. I could still do that as long as I know I'm dreaming. If I don't know I'm dreaming, then I mean, I'm totally at the mercy of God. Yeah. I had a funny one, which was like, is super ridiculous because like I've been like startled sometimes my little wiener dog, like will bark. It's like so loud. I know it's just like, and like, like, like startled me, you know, like he's, he's louder even than my Weimarainer. And so I had this dream where I was like petting him and everything. And then he looks up at me and he's like, rawr, I turned into this like demon dog. I literally like jumped like in my bed out of sleep and I woke up and I was like, this is so stupid. And I'm like scared of my wiener. Hey, somebody needs to please who's a listener right now needs to take that 30 second right there. He says little wieners stroking himself. And then he says, what did you just say at the last minute? I mean, there's just so much there, bro. You could just cut that up right there. Yes, please. Jessica's had dreams where I was like flirting with a girl or whatever. And she'll realize it's a dream, but she's still mad at me. The feelings are still there. I could tell. I'm like, you're still mad at me because of that dream arch. Yeah, I get that. So you were messing around on me. Well, OK, I'm going to make a statement that I'm going to stand behind. OK, hip thrusts are stupid. Bottom line, not the bold, not the exercise itself. I think they're valuable. OK, but I think it's really stupid when people post their hip thrust PRs. And here's why I literally happened. Who do you guys follow? Oh, dude, people do it all the time. Oh, my God, it reminds you of a leg press. I think it's because you can add a lot of weight to it. It looks impressive. So you want to show everybody how much you can hip thrust. I never I never hip thrust. And today I was doing five plates on it, like whatever. If I wanted to, I could have gone probably higher. It's it's one of those exercises. I don't understand why people brag about it. You know, they want to post their lift. If it's not a squat, deadlifter, bench or overhead press, I don't know if it's really that impressive. Yeah, it'd be great if like because you used to see that with leg press a lot. And the guys would like just like sit on top of it. And then they'd be like, yeah, that'd be hilarious if they did that on your lap. Yeah, yeah, yeah, yeah. Please, yeah. Hey, Adam, come on over. It's like, oh, look at how little strong I am. Yeah, Justin, you sit on my hips. Adam, you sit on Justin's hips and I'll do six reps. Oh, yeah. Real fast. Strength. How we know when you're done? You'll know, you'll know. I was listening to actually a brick and chairs just had a somebody interviewed him and he was talking about he did an experiment where he no squatting, no deadlifting. And all he did was hip thrust and like other auxiliary work and was able to grow his glutes and actually even increases strength in his squat. Okay, now, yeah, all just interesting. All joking, very interesting. The carryover, just I'll speak to deadlift, right? The carryover of squats and hip thrust to deadlifts is dramatic. That's true. My deadlift will go up if my squat or my hip thrust goes up. That's not true with other exercises necessarily. So there is a huge carryover. I haven't yet seen if the hip thrust influences my squat. I'm assuming it does. But to deadlift, for sure. If I add just a little bit to my squat, and like I said, I just started messing around with hip thrust, I can feel it in my deadlift. In fact, yesterday I pulled a weight, I hadn't pulled a long time. It felt very easy and it's because, I feel like it's because the squat and the hip thrust. Well, mechanically, the hip thrust and the deadlift are actually more similar than you would think. Yes. I mean, it's very, what you're loading and then the power of driving the hips forward. That's one of the easiest critiques that I can help somebody when I watch someone deadlift is they're lifting the weight up versus thrusting the hips forward and using it like a lever. I mean, how often do you see that? When you teach a deadlift at the beginning, it's natural to think you're picking the bar. Right, right, right. And so you kind of like squat the bar up and down. Rather than push your feet through the floor and drive the hips forward. Yeah, exactly, versus getting yourself with all that tension and then thrusting the hips forward. You'll get so much more weight up, which that's your directly training that when you're in the hip thrust. I mean, that's what you're working on. Yeah, I can't wait till, and I know we got that platform coming and I don't know when it's gonna get here, but I can't wait till we get it. This one, you can put bands on the sides and then do band deadlifts, banded deadlifts, where you have a heavy weight and you add a band. Oh, that's my favorite. Chains are great too, but chains just feel rougher on the body. Bands, I feel like I could do them all the time. Well, chains suck for deadlifting because when you come down with the plates, you hit the chains. I did that yesterday. Yeah, that's annoying. That's why I never do that. I've done it a handful times. No, I think it's because the chains are too heavy for you. Oh, so it was just a little too much. Is that usually big chains? That's why. Yeah, these little dogglies chains. Are you a necklace? Like three miles? You just come in with them on. Yeah. What are you doing today? Yeah, but I, oh, yeah. Dude, I'll tell you guys something though, like there's an hour of my life I'll never get back. I try to do a little bit of research because, you know, like, Adam's really good about finding trends and things people are watching and doing and all this nonsense. And so I'm like, all right, I'll do this. I'll do the work for us here, right? So I watched that, like, what is it called? Not free Britney, but it's called something like that. Is it the documentary on Britney Spears? Yes. Adam loved. I watched it. It was terrible, dude. It was not terrible. Adam was great. He was raving about that. Like seriously, like what value did you get from that? And did you feel sorry for her? Didn't you hear what happened? Didn't you hear what happened in the news? Yeah, well they freed her from, okay, so it worked. Wait, wait, hold on a second. Can you guys tell me the backstory? From what? Was she in jail? No, no, her dad has it. What's it called, Doug? What's it called when your parents have control of all your finances and they normally do it for somebody who's got like- Conservative ship or something like that. Okay, so her dad has all control of her stuff. Right. And has had that forever. And the idea, you're supposed to do that when someone isn't like- When they're not 18 or- No, either- When they're not mentally fit to- Yeah, when they're not mentally fit to make their own financial decisions or they're under 18 years old. Obviously she's neither one of those situations, but still he's been able to keep- I don't know, the mentally fit part's a little questionable though. Come on, how much do you really follow Brittany and you know that? The girl's been producing music and stuff like that. Yeah, at this point. I mean, I think she had a mental breakdown. My point is though, because of the documentary, it went so viral that she got enough support and they- So did this happen after? Cause I don't remember that part in the documentary. That's what I'm saying. The documentary happened. This just happened- And that was the cause of the fact. This just happened like a week ago. Okay. It's interesting. The documentary itself was not interesting. Oh yeah, and it was okay documentary. It wasn't like- Yeah, it was just like whatever, like you're going through like, and I get it because you know, Princess Diana, all that stuff, like where you're getting followed by paparazzi, like she was just getting bombarded like constantly. It's like, of course that's gonna make anybody, you know, a little bit mental. Oh my God, that would suck. Well no, as a kid too. So I was a big fan of her as a kid, right? And the reason why I like the documentary is because a lot of people don't, don't realize how much she got trashed, dude. Like they just- Oh yeah. That poor girl, dude, when she got, and that's like, oh poor Brittany, she's rich and like, dude. Not worth it. She was a goody, goody little girl, virgin girl coming off Disney, gets all this fame, and everybody just wanted to rip her. Yeah, they were all shitting on her. Oh yeah. It was unnecessary. That would never, you would never see that today. Today, I mean, the social justice police would just tear up anybody that treated her the way they did, but it made headlines. And so, and her popularity was so big that what's the famous magazine that inquire her? And also- Oh, National Choir. Oh man, they were just making money. They made more money off of Brittany Spears in that like 10 years. That's what it was. There was a massive industry there where they're like, oh my God, like we could sell just by following around and pestering her. And destroying her name. Have you guys heard that there's a strategy that people are doing now when they're getting followed by paparazzi to prevent videos from getting posted where they're getting videotaped. They'll play a popular song real loud, loud enough for the cameras to pick it up. They can't post it now on YouTube or whatever because of copyright infringement. Have you guys heard of this? What? No, I have not. Yeah, so like you're getting filmed right now and you're like, oh, fuck, I don't want. So you just play real loud a very popular song and they can't post it now because the song is on in the background. Bro, is that true? Yeah, or they'll have to post it on mute because they can't post the sound because of that. Is that right? I guess that's the only thing though. If you're getting filmed from a distance from paparazzi, is it really what you're saying that they're really capturing and putting on there? Is it more like what you're doing that they're getting? Normally those things, so they don't only destroy, they take a photo, they don't even need video. They take a photo of you and then they draw their own conclusion and what they write. Is that even still an industry? This is my question. Bro, it is. Really, because who are they following around now that has any relevance? Because that used to be a big thing, was following the A-list stars and getting them when they're fast. Well, and you know what though? You might have a point there, Justin, because now a lot of the celebrities are posting. Insignificant. I'm not just that, they're posting. I'm talking about celebrities today, right? They're all new media, YouTube, Instagram, whatever. They're posting stuff so often that how valuable is a paparazzi gonna be filming you, doing something that you just posted on Instagram? Well, no, they catch the stuff that you don't post. That's what makes it go viral, is that they catch you. Like that one vegan influencer? Yes. They catch somebody who posts these pretty pictures of themselves all the time. They catch them coming out of, you know, like some doctor appointment and their bellies hanging over there. I mean, that's so gross. That's what they're famous for. And that documentary highlights, and I don't know anybody, personally, I don't know anybody who they did that to worse than Britney Spears. Yeah, Michael Jackson. Yeah, Michael Jackson got a lot of them up there. Oh, he got, I mean, since he was a kid. Yeah. Right, he got destroyed. I wouldn't wish that upon anybody. These paparazzi have these crazy cameras. They, you know, these celebrities who go on vacation and they'll be across the, you know, miles away. Look at the size of that camera. Miles away zooming in on you and you're in your private balcony or whatever and they're taking pictures. Oh, look at the title of the article is the golden years of paparazzi have mostly gone. See, I agree with that because people post themselves so much that there's not so much value, right? And like there was before. See, I don't agree with that. I think that there's still a huge market to take somebody like Kim Kardashian who posts all these perfect photos of herself is to catch her when she's not and then to post it on inquire. Coming out of the plastic surgery. Yes, yes, or that, right? Or like busting her out saying like, oh, she's not exercising. She's just getting lipo every other week, you know? What does that say, Doug? Can you give us a synopsis of why it thinks it's over? I can't, I haven't read the article. Oh, okay. But it seems like what you said, it's becoming more difficult to get these shots when everybody else is posting them by themselves. Yeah, see, that's what I would figure. Look at this, at the gold rush peak, an exclusive picture would typically fetch $5,000 to $15,000. I bet you it's in the hundreds now. I bet you make nothing compared to what you used to make before. Yeah, and plus like you said, the celebrities that are different now, you know what I'm saying? Like less people care about Britney Spears, some pop star right now, and they care more about some famous YouTube person. Yeah, well then the YouTube ones, what they do is they stage all these like, you know, crazy events and things just to get views, you know, and it's like, did you really catch them or did they stage the whole thing just to get, you know, clicks? I would guess too, part of that is just, I mean, these guys, the paparazzi, they have not evolved their business. I think there'd still be big business and people going and exposing all these Instagram people that have millions of followers and they put a facade of looking and doing a certain thing and do that just like the example. Yeah, that would be interesting. Yeah, it's just, the business is different now. Now it's not about Tom Cruise, you know, out on the beach with some other girl besides his wife and shit like that. That's not as popular anymore, but find somebody who is a fitness celebrity who's got, you know, 4 million followers. Smoking cigarettes or something. Smoking cigarettes or catching them at Burger King or something like that. I guarantee you that would get attention. Yeah, again, I remember that vegan, there was that vegan influencer who got caught eating meat and it just blew up. Right, right. So the business still exists. I think it's just evolved and changed, it's different. Hey, I read something yesterday, blew my mind. Something that I believed to be true since I was a kid that apparently they've tested and it's false. So I'm gonna ask you guys a question. I know what you're gonna say. Back in the day when the Nintendo first came out, the NES, right? The original Nintendo. You put in the game, cartridge, cartridge, you hit power, it's not working properly. What did you do? You blow on it, you take an eraser, you clean it out and you wedged it again. You wedged it a bunch of times. None of that works. So they did a study. No, that's bullshit. Hell yes it works. No, they did a study and they said, they said just pulling it out and putting it in without blowing on it gives you the same or better odds of it working than blowing in it. So they said blowing in it was just, that's what we thought. No way, no way. That's what they said. No, I call bullshit. No, that's what they said, dude. No way. Yes, because if you pull it out and put it in, they did the studies on these games and they said pulling it out and putting it back in gives you the same or better odds than blowing in it. Why do they do the study? Why would they do the study? Why ruin my childhood? The hell's wrong with you? Yeah, like why? My theory is, because I don't remember how you guys did, but we had tons of little Nintendo games and they would be laying out on the carpet and sitting there. So I would think that it's because it collects all this dust on the little chip. That's what we all thought. Yeah, it was logical. You know what's funny too, Justin said the eraser. I remember when everybody thought that to do that too. Didn't you do that? I never did the eraser. Well, I felt like there was part of it like turned color a little bit. And like the eraser kind of brought it back to like a shiny form, which was totally just, who knows, like some bro signs. What really worked for us was that you blow on it and then you actually don't put it all the way in. You smash and wedge it in. Oh yeah. So that would always get it to work. Yeah, you just kind of push it and you send it. So you know what's funny about this? This is before the internet. How the hell did that spread worldwide? Everybody knows that. Every kid knows. Nobody read that anywhere. Every kid in school. Isn't that strange? I don't read any of that stuff, but that's what everybody. That's all we talked about. We talked about all like the little secret things you'd find or like how to warp to different levels like you didn't even know. Like you had to talk and figure that out. You did. Yeah, absolutely had to. Anyway, so any responses on our new sponsor element? Cause I'm getting tons and tons of DMs on that stuff and I have some personal experience. Yeah, it's interesting too. Cause I posted and I put like some of the chocolate salt in with coffee and like, oh wow, this is a thing. This is amazing. And like I look and they have like examples of a ton of people doing this. This really is like it turned into a thing. Oh, it's bomb. Yeah. So now I'm on like, I've done it for at least over a week. Yeah. So are you noticing a difference in your performance? I do. You know what? You know what I actually noticed? I noticed my energy. Yep. I noticed energy going into the workout. It gives me a similar feeling. It's similar as in like the energy towards a workout as like a pre workout without that caffeinated like, you know, you know, a jittery. Yeah. I mean, Rob Wolf explained it well in our podcast is if you don't eat, first of all, if you exercise your sodium requirements are much higher than someone else's. And then if you don't eat a lot of heavily processed foods, you need to probably add sodium to your diet. I used to do this with my endurance clients. When I would have endurance clients who would do lots of running and cycling, I used to have them add Himalayan salt to their water and they would notice improvements in performance. So it makes perfect sense. Of course, I told, I was the first one to use it and I noticed I had a better pump when I worked out. And then Jessica, remember, remember we did on a podcast and he said that for breastfeeding women will make more milk. They could drink tons of water and sometimes still not produce more milk because they don't have the right balance of electrolytes and it's usually sodium that they need, right? So I've been giving it to Jessica and she's been drinking it daily. Definitely increased her milk production. And she has a tendency to get lightheaded a little bit, like have low blood pressure. So if she's like down on the floor and she stands up real quick, sometimes she'll get a little dizzy. And it's not a emergency like, you know, bad thing, but it's definitely something that she feels since she's been drinking as an element. No, not nearly as much as before. And it was getting bad because of the breastfeeding, I feel like. What I find fascinating about that is that they reached out quite some time ago and we were all like, nah. I was like electrolyte. I don't really know yet how to pitch this. Nah, yeah. All of us were totally not about it at all. No, it was sitting in here for weeks, maybe a month or longer. Oh, it was longer than that. And I remember I was going to work out and I said, eh, it's, you know, this is, what was it? It was like, you know, pink lemonade flavor, something like that. I'll just add it to my water while I work out. And I had a great workout. And I was like, this is interesting. And then I looked a little deeper. I'm like, oh, this has got 1000 milligrams of sodium. I don't know any electrolyte supplement that has 1000 milligrams of sodium in it. It's usually, it's off. And it worked. And then, you know, talking to Rob Wolf makes perfect sense. Yeah, I mean, after that interview you did with Rob Wolf, that sold me on at least trying it. And then I did, you know. And of the first couple, I didn't want to speak about it until I've done it for a while. And yeah, it's been pretty consistent. I noticed I feel- It's my new pre-workout. And so now, what's your thoughts? And does that mean for someone like me, is that because I'm potentially under consuming that much? Yep. What I thought about too, is like back when I was, before I was competing and just trying to get big, right? As a young 25-year-old kid. I mean, I was eating a lot of fast food in my diet. So I was probably getting- So your sodium was fine. So I was probably getting a lot more sodium back then than what I do now. I eat way cleaner today than what I did back then. Now, I salt and season all my foods, but that is what I know is that's nothing in comparison to one fast food meal. One fast food meal is equivalent to like five whole foods that have been salted like crazy. Correct, correct. And back then when I was in my 20s, I was eating fast food every day. Every day I was eating out somewhere fast food. And the less your carbs are, the more sodium you probably need. In fact, the keto- That's the other thing I'm much lower on carbs too. Yeah, like, oh, I feel crappy because I'm on keto and you have low carb. A lot of times I bump your sodium and then see how you feel. So it's one of those things. Here's the other thing too, because of the way it's made and has a nice mouthfeel. I don't know if you guys noticed. You know when you drink Gatorade and it's got that like soft mouthfeel element, does that, have you guys noticed that when you drink it? It gives you that kind of soft mouthfeel. It's a nice, they knocked it out of the park. And again, this was not a product that I thought we would work with. No, no, we were, I think we were against it at first. I was not a fan at all that I'm sold. No, they totally killed it. Hey, one more thing I wanted to bring up that I think is an interesting thing to talk to the audience about in terms of fitness is oftentimes when we think about programming our workouts, we don't think about the common muscles that tend to work together or the common pairs that work together and maybe switch that up a little bit. So I'll give you an example, right? When you work out your chest, you more often than not also tend to activate your triceps, right? It's involved in all the pressing movements for your chest and in shoulders. So those are the pairs that you tend to work out quite a bit when you do chest. When you do a fly, now you're doing bicep paired with chest. And so it's an interesting thing to think about. Can I pair different muscle groups together to hit this target area and is that gonna affect my body differently? And I believe that that's true. And then if we go to back, back is usually with biceps. Pullovers with triceps. Absolutely. A dumbbell pullover is tricep and back, which most back exercises are bicep and back. So just something else to think about when you're putting your workouts together. I always think about this. And I don't know when I started to put a lot of energy around changing my exercises up based off of this, but that's a lot of times what will dictate what chest exercise I decide to do. So for example, if I did arms the day before, two days before or whatever, and my biceps are totally sore, that might not be a day that I do fly stuff. Oh, I see. So I might not do it because they're already fatigued from that. And I might do more pressing things that incorporate more tricep work. And the same thing goes for on back day. If back day I've got my bicep are really sore, but my triceps are not, then that's where I might include pullovers in there. So I always try and pay attention to when all my like secondary muscles are sore from training maybe a workout before or two workouts before, and then altering what exercises I choose to do in the workout that would incorporate the opposing one. Yeah, even speaking of pullovers, I think that's still one of the most underrated exercises I really do. It's such a valuable exercise that a lot of people simply don't do. And there's not too many movements that move in that particular plane of motion. It's a very unique combo. Very unique, and it's great for shoulder mobility. It's a bodybuilding movement that's phenomenal for shoulder mobility and a great lat developer, especially if you get good at it and you get strong at it. And if you mess around with like a barbell version, you're gonna develop your lats as an isolation movement, almost like a compound movement. I found pullovers are more like a compound movement in terms of development than they are like an isolation. It was a staple movement for me with clients, all clients, no matter what your goal is, just because of the benefits for shoulder mobility. Because one of the first things you see that goes with age is the client's ability to lift their arms all the way above their head. So by doing an exercise like that, that promotes that beyond that and keeping them doing that as they age, I think it's such a, it should be a staple exercise in most people's routines. Given you have the ability to do that, right? I mean, obviously if I'm dealing with someone who has an injury in their shoulder and they can't do the movement, then we wanna work towards it. But if you have healthy enough shoulders to do a pullover, I think it's an exercise that you should always remain in your routine. Totally. Have you guys heard of this, have you guys gotten any DMs about this weight loss drug study that came out that showed like the most effective weight loss drug ever? Is that, what's that guy that you've gone back and forth with a couple times on Instagram? Blonde doctor, doctor, it starts with an N? You know who he is. He, you jabbed him like years ago, two or three years ago. He's a good guy, right? Like I have nothing bad to say about him. Most his content, I think we agree with and like what he puts out there. He's got mutual friends with Lane and buddies of ours. Oh, I know what you're talking about. Dr. Ndows, Ndows, Ndows. Something like that. Something like that. Yeah, a nice guy, good guy. Yeah, he just promoted, he's promoting some fat loss supplement right now. Is it his? This is not a supplement. This is a drug. So it's not something that you could buy over the counter. But it is fascinating. So what are the mechanisms? Well, so the drug is called semi-glutide. S-E-M-A-G-L-U-T-I-D-E. And when they did this study, they found that people who used this drug, who they gave this drug to, 35% of them who took the drug lost more than one-fifth of their total body weight. Now everybody else who took it maybe didn't lose that much, but also lost weight. What's Sal, say the name again? Semagglutide. This is it. He wrote a whole, he did a whole post on it. Okay, but it's not a supplement. You can't. No, no, it's a drug. You're right. Right when I looked at it, he said it's a drug. So he did, he just post about it. So the way it works is it changes people's behaviors, makes them not eat nearly as much. So it's very, very interesting substance. More like an appetite suppressant? Somewhat. Somewhat. And I know that it mimics, I can't remember what hormone or how it works. It hijacks, this is according to Science Daily, it hijacks the body's own appetite-regulating system in the brain leading to reduced hunger and caloric intake or calorie intake. So for all intents and purposes, and I don't know what the potential side effects are, what can happen to somebody, but this would be a very effective drug because you just don't have to do anything. You give it to someone and then they eat less as a result of it. And people are apparently- Yeah, just internally. Like their mindset towards it is different. My concern with that would be what happens afterwards. I'm sure, right back, you go right back. Right, I mean, so you use this drug to get you to not be hungry all the time and then you get off because you get your goal. Then what happens? Does this affect your hormones? Yeah, well, okay. So the compound is structurally similar and mimics the human glucagon-like peptide one. So GLP1 hormone, which is released into the blood from the gut after meals, right? So it basically could be tricking the body or the brain into thinking you just ate. You see what I'm saying? So your appetite now is reduced. So you're satisfied more. Very interesting, right? Now, of course, okay, you might eat less, but does that mean you're gonna still make better choices? Are you still choosing the right macros? Well, and then the thing that we always talk about, you just had, we had a conversation with somebody who lost what, 50 or 100 pounds on our live Q and A the other day. And are you dealing with the root cause? Right. That got you there. That's a very good point because I've worked with gastric bypass people and when you get gastric bypass surgery, you know, they essentially- Yeah, you can't eat a bunch there, you can't. They make your stomach the size of a thumb, right? So you're forced- It's physically really hard to cram it in there. And if you look at the studies on people with gastric bypass, the drug abuse rate, the abuse rate of other substances goes through the roof. Why? Because their favorite drug of choice has been taken from it. It's no longer available. Right, so like if you take an alcoholic and you just snapped your fingers and now alcohol didn't exist in the world anymore. Or no, or better yet, made alcohol toxic to him and he hates it and it's poisoning. So doesn't it, they would likely, many of them would find something else to self-medicate with. 100%. That's a very good point. So like, oh, I lost weight, but now I smoke cigarettes or I gamble. What were the behaviors? What did that look like going into it? Right. Or I'm still depressed or whatever. So very, very interesting. Yeah, no, I mean, that's the problem I have with all these things that are coming out is that, and here's where I understand, right? And I've had these clients. Like if it's life or death, I got somebody who's 300 and something pushing 400 pounds. Doctors like, you got less than five years to live if you don't get 100 to 200 pounds of this off of you. Doing interventions like that to save that person's life, I 100% agree with it. Yeah, because that's more important. Like at this moment, this is extreme. Let's, we gotta do this. Yeah. You gotta take drastic measures at that point. Yeah, yeah. And then honestly, at this point, we don't have time to do the therapy, years of therapy that's probably gonna take to get to the root cause of what got you here. But let's save your life right now. And then then let's go talk about how we can do that. So I understand it for those cases, but that's a small, much smaller percentage than the majority of people that will reach out and try and use a drug like this, in my opinion. I had a client once, this was so frustrating, heartbreaking as a trainer because it just, you know, you can only help someone who wants to help themselves. No matter how good you are, what your information is, how good your intentions are, how passionate you are, if the person doesn't wanna help themselves, there's not a damn thing you can do. And I remember I had a client once who hired me because the doctor said they had to lose 60 pounds in order to qualify for gastric bypass surgery. So I thought, well, I'm gonna get this person to lose 60 pounds and I'm gonna show them that they could do this on their own and we're gonna work on all these behaviors. And they're never, and then they're gonna decide not to, that was my goal. They're gonna decide they don't need the gastric bypass because we're gonna do it the right way. Not what happened. They lost the weight with me. They did bad stuff with a diet that I couldn't control. Got the gastric bypass and then the next thing I heard, years later, is they gained a lot of the weight back because they actually were able to stretch out the small little stomach that the doctor had created. Well, I've told you guys stories of people that would try and hire me to add weight so they could qualify. That one's even crazier. That blew my mind. They weren't heavy enough. Yes, because we were right across the street from the Kaiser's, Sinitriso over there. And they do have a gastric pot program. Yeah, they do. They have one of the bigger ones in the state right there, so I'd get a lot of them that would come through. And then I'd get somebody who's at 200 pounds and they're like, oh, I need to be at least 250 in order to qualify for that. And then can you help me gain weight to qualify for the gastric pot? I would also worry too with a drug like this of the abuse of it, somebody that's not really that obese or they're just finding a way to get access to this drug and just keep reiterating a problem that they have and take it to a degree that's like... You know what? I wonder if it's already circulating models of bodybuilding. Exactly, bodybuilding. I wonder if it's already circulating the body. They're always the first to experiment with crazy new cutting-edge drugs. Absolutely. I bet you if you searched on some of the forums that it might be a tool that they're using for cutting right now. Yeah, Mike, oh, what's part of your 12-week prep? Well, I take this steroid, I take this growth hormone, I take some of this insulin, and then I take this drug that makes me not eat. Yeah. You know what I mean? Wow. I could see that. Yeah, wow, interesting. Okay, so we talked about element. You guys tried that. I got another supplement I want you guys to try from one of our other partners. So I'm gonna start giving it to you guys before your workouts. It's Paleo Valley's Neuro Effect. So I'm gonna give you guys that, because you guys typically do caffeine before your workout, right? Yep. So coffee or pre-workout or whatever. Take this in conjunction with it. I've been experimenting with one of the newer products, one of the products we haven't talked too much about. I've been experimenting with it, and I've been taking it along with caffeine before my workout, and I can definitely tell the times I take it versus the times that I don't. What is in it that you like? So I'm gonna read, I'll read some of the ingredients just for the audience so they can kind of, so Lion's Mane is in there, Cordyceps is in there. Oh, okay, this is stuff you've talked about before. Yes, Ray Shee, there's Turkey Tail, so there's Shataki. So when I take this, and then there's Neuro Factor in there, which is this whole fruit extract from coffee that's got this, something in there that raises what's called BDNF in the brain, Brain Derived Neurotropic Factor. It's like this, it's like Miracle Grow for the brain. It's how they've, what they've called it. So I'll take four of these capsules with my caffeine pre-workout, and I've been alternating workouts with it and without it just to see if I notice a difference. What I notice is a smoother, more consistent kind of stimulant effect, and I don't get the crash afterwards. It reminds me of when I added theanine to caffeine for the first time. So you've been talking about these mushrooms for a long time, and you've used them, and I was just the one who didn't like the powdery taste, so the fact that they have this in pill form, I can get down with that. Yeah, so you take four of these, take it in the morning before you work out, or half hour hour, so you say? Same time you take your caffeine. Or if you guys don't like the crash of caffeine, wait till you start to come down, then take this and then see if you notice anything. Oh, interesting. But they won me over. It's actually a pretty damn good product. No crash from it or anything? No, no, and it's not stimulant. So if you take it by itself, you're not gonna feel like you had- Just more focused in your workouts? You just, exactly. It's a great combination with caffeine so far. So I did it again this morning, and it's legit. They did a good job. All right, our first caller is Spencer from Oklahoma. Hey, what's up, Spencer? How can we help you? Hey, what's up, guys? How are y'all doing? Good, good, good, man. So I guess I kind of have a three-stage question regarding programming for workouts. So I'm currently running anabolic performance and aesthetic, and I have about two weeks left of aesthetic. And when I finish aesthetic, I'm gonna be about eight weeks away from our baby's due date. So we're having our first baby in eight weeks. So my question, my three-stage question is, the first stage is, how should I kind of maximize those eight weeks before the baby comes, those hardest strength gains? And then how can I transition from post-baby and up to jumping into paralytic, because I really wanted to do paralytic when I finished aesthetic, but I would hate to start it and then no eight weeks later the baby comes and it all just kind of gets interrupted. This first baby? First baby. Okay. Congratulations. Thank you. Yeah, so a couple of things. First off, so you've already been working out for a little while following the MAPS programs. By the way, what's your experience been? How have your results been? Oh, it's been fantastic. My weight itself has not changed a whole lot, but I can definitely tell that it's kind of moving into more, you know, my muscles have definitely gotten bigger and stronger. Awesome. Good body composition change. That's one of the best things to accomplish with a good workout program. Okay, so here's the deal. So your first kid, you have no idea what to expect, so we're all dads, so we can kind of clue you in a little bit. I think it's a good idea to start power lift when you're done with aesthetic and go ahead and follow that program till your baby's born. After that, it's all up in the air, right? So it's very unpredictable. You're probably gonna lose a lot of sleep. Depending on the baby, it can be challenging or whatever. At that point, really the best advice I can give you is to treat exercise as a way to improve your health and quality of life. Now, what does that mean? Well, it could mean that you only work out a couple days a week, or if things are easy, it could mean that you're not really skipping a beat, but really there is no set in stone strategy because it can be quite unpredictable with a newborn. So really it's gonna be about your attitude going into it. Don't worry about losing your gains and all that stuff because if stuff gets crazy, you're losing sleep, of course you're gonna take a few steps back with your fitness, but when things normalize, you'll get back very, very quickly. But really the best thing to do, use your workouts as a way to improve your health during that period of time, which again, may mean that you're not working out that much. Yeah, get all your heavy lifting in now, man. That's my suggestion. Honestly, I think you could stay the course as far as what your plan was, which is moving on to power lift after this. Personally, the first few weeks for me, it got harder later on. I don't know if you remember, Sal, for you because you just went through it the most recent, but I was actually still pretty consistent the first couple of weeks. It was more like around weeks four or five. Because I already was asleep the first couple of weeks. Yeah, at the beginning they're attached to mom so much and sleeping constantly. There's not much dad gets to do to really help and support that much. It really started to kick in about a month later. So actually even the good first three, four weeks, I felt like I had kept my rhythm that I had going into it. It was after that where it got a little crazy. And my recommendation would be to, again, follow power lift as just right afterwards as planned. Maybe you get a little bit further than you expect on it. And even if you don't, then the transition for me would be down to a program more like Anabolic, where Anabolic is programmed to where you only need to lift two to three times a week to kind of maintain the programming in there and be fine, it's full body. So if you miss one day of the week, it's not a big deal. You're still touching all the body parts. If you have a really bad night's sleep and the next day you're lifting, you can just scale back on the intensity and don't go really heavy. So I find Anabolic is one of the best programs to run when your schedule's kind of up in the air like that because I think you'll suffer the least by missing a day or two running that type of a program. So that would be my suggestion, although we have no idea what it's gonna look like for you because everybody has different experience. Yeah, you're in for the most amazing and challenging ride of your life. So, and it's hard to explain. Once you go through it, you'll know what I'm talking about. One more thing I'd like to add is you may want to, and this isn't gonna be a huge game changer, but if your diet's good and you're doing a good job by modifying your workouts based on maybe lack of sleep or whatever, you can also look into adaptogenic supplements that can help your body deal with increases in stress. A good one is Ashwagandha. It's a great supplement to take when maybe sleep isn't great, when you're a little stressed out because there's a bunch of new stuff happening. So that might be another thing that you can add to your strategy. Again, it's not gonna fix everything by itself. It's not as impactful as diet, sleep, and proper, you know, properly applied exercises. But if those things are good, throwing some Ashwagandha into the mix might help your body deal with the, you know, the lack of sleep and the increased stress. Okay. All right, there you go, man. Hey, congratulations, brother. Yeah. Yeah, enjoy. Thank you, guys. Awesome. You can hear the, the, the like, you know, in his voice, I don't know what's gonna happen. What's gonna happen, guys? And it's so hard to give someone that advice right now. We have eight weeks till it happens and every household's different. Like I have no idea how much of the responsibility will fall on him. I know all of our experiences have been different. So, you know, I know people that have maintained their work, that's their way they keep their sanity is being able to check out for an hour and go work out and they don't miss anything workout wise. And then I know other people that are trashed from no sleep and they're lucky to train one day a week. So, you know, you have no idea what it's gonna be like. And then also, what kind of baby you have? Some people are just, are blessed to get a baby who sleeps really early on and then they don't get crushed like some other people. Then you have the opposite. You got a colicky baby that's constantly screaming and crying and, you know, you never know what this person's gonna get. So, it's really tough to try and predict that and then coach you now eight weeks early. Yeah, my kid's a party animal. The kid doesn't wanna sleep. He just wants to be awake all the time. Yeah, I mean, I would say that, but the majority speaking, they're not gonna get as much sleep as they did before us. It's just not gonna happen. They're gonna be stressed out because of like, you know, putting fires out of, you know, whatever they have to do to try and help out, it's just gonna come to the forefront. So, your priorities are gonna shift. Yeah, exactly. I was just gonna say like it's also very difficult to predict how it changes his view of things. I've known people who were, their workouts were everything. And then they had a baby and now you have this human that you need to take care of. And you just, it's just not important anymore to be so fanatical about your workouts when you've got this thing that you love more than anything in the world. So, it does change a lot. Again, it's this first kid when it's your first kid and I remember this with my first kid. And I also, you know, I saw this with Jessica with her first kid, which is my third, is it's just, it's so new that the unexpected plays a huge role, you know? It's like, I remember with my first, you're in the hospital, baby's born, you know, that first couple of days the nurse helps you, does the thing, whatever. And then they're like, you know, you leave. All right, see you later. Oh, I'm on my own now with the human, you know? And that is a big shock to the system when it's your first time. Our next caller is Jacqueline from Washington. Hey Jacqueline, how can we help you? Hi, well, real quick, I just wanna say thank you so much to all of you just for providing so such incredible content. You all have just deeply impacted my health and wellness more than you can imagine. So thank you. Oh, thank you guys so much. My question is, so I've been training consistently for about four or five years, except for some part of COVID. But when I say consistently, I mean that I've been training my legs consistently because that's where I have a harder time just gaining muscle mass on my lower body. And so I definitely prioritize my leg days. I train my upper body maybe once or twice a month and actually feel really happy. That's the weird part. Like I feel really happy with the amount of muscle mass that I have on my upper body, but less happy with my strength. So I know I need to be more consistent with my upper body training, but because I know how easily I gain mass on my upper body, I feel for lack of a better word intimidated because I don't wanna get too bulky and I hate thawed bulky. But so have you ever helped anybody kind of get past that mental hurdle? And if you have, what helped? Yeah, no. This is actually super common. It is, that's a great question. So tip it with women, you'll see, I don't wanna work out my shoulders. I don't wanna work out my back or my chest with guys. You'll see, I don't wanna work out my legs because I don't care. I'm gonna ask you a question, Jacqueline. So I'd like you to be totally honest. What is the number one motivation for you working out? Is it just the way you look? Because I hear you talking about bulk and the way you look and the muscle. Is that the primary motivation for you? I think my overall motivation is that I just wanna be confident. I wanna be confident overall. Yes, that's how I look, but overall the strength, I think that a lot of confidence does come with how much I can lift. Or when that was at my peak before COVID. Okay, Jacqueline. So again, I'm gonna ask you again because if strength and confidence were your number one motivators, I don't think we'd be having this conversation because obviously working out provides a lot of different things. And most people, okay, I don't want you to feel bad. Most people work out because they wanna change how they look and that kind of dictates what they do in the gym. Strength, if your goal was just strength, then the comments wouldn't be, I'm afraid of getting bulky or I don't work out my upper body. Is this resonating with you? Yeah, somewhat. Okay, so a couple of things that can help you, all right? Number one, the road of focusing on how you look, there's nothing necessarily wrong with starting that way, but if you stay on that road, it will lead you in directions that eventually will start to take away how you look. And what I mean by that is the decisions that we make that tend to be driven by appearance oftentimes, and right now you're pretty young, I think you told us you've been working out for a little while, you look like you're in your 20s. I'm 26. 26, if you continue down that path, eventually you'll start to hit some roadblocks and you'll start to actually lose the way you look. You see this in both men and women. So that's number one, focusing on your whole body will actually contribute to your appearance, especially in the long term, in a good way, but you can't go at it by just appearance. You have to focus on the mobility, the strength, the performance, and the health. And then the second part is that the body really has these interesting mechanisms, these safety mechanisms, where it will only allow parts of your body to get so strong and developed in relationship to other parts of your body. It actually tries to maintain at least some semblance of balance. So like for guys who never work out their legs and they just wanna get bigger arms, sometimes what they need to do to get bigger arms is to work out their legs and vice versa. If you're having issues developing muscles in your legs, but your upper body strength is very low, believe it or not, your body may actually prevent you from reaching your full potential because it senses this big imbalance between your upper and lower body. Well, you'll lean out more, for sure. 100% you'll lean out more by starting to build muscle in your upper body because you never do that. You train your legs so frequently that they're probably adapted to a lot of the training that you do. So when you actually switch over to doing more upper body, you're gonna see the benefits of getting leaner in addition to building some muscle. Now, there's also this part too. I mean, I've trained clients that, very similar. Our legs is the area that we needed the most work on and her upper body looked pretty phenomenal already, great shoulders, great arms. And so the frequency of upper body training was a lot less. Just training her legs two, three times a week. Upper body, we just did one time per week just to kind of maintain because she was very happy with where her physique is. So this is a back and forth between you and I. I have to, hopefully I'm able to convince you that, okay, doing it one time a week, we're gonna see some great benefits from it. We're not gonna over train it to where you're gonna see this crazy development. It's hard to build tons of muscle as it is. One time a week is not gonna do that to your upper body. A lot of times you see yourself different than other people. So that's the other thing I would challenge too is, are you the one who thinks that you are looking bulky when you lift her body or are other people saying that to you? And have you ever asked somebody else who you trust their opinion and they go, actually, you look really good? That would be the other thing that I would challenge. But there's nothing wrong with having a body part that you feel is dominant already on your body and in your case, upper body and doing less frequency than the rest. I mean, if it's your body, if you like the way you look and feel, but then if you say to Sal that, okay, I wanna be stronger in its confidence and it's not really so much about my aesthetics and how I look, well, then I would challenge you back again and say, okay, then why aren't we training this once a week? Yeah, and that's a great point, Adam. I mean, you don't need to train it as much as your lower body, but you should do something for it just to maintain strength, mobility and function. And you don't need to attack it hard in the gym like you might do your lower body, but at the very least, train it so that it's stable and strong. Otherwise, like I said, that imbalance will get worse and worse. Even if you don't look imbalanced, a huge strength imbalance can cause some serious problems. Well, part also, like so the client that I'm thinking about a very specific client who had trained for a long time and she didn't like the way that her legs looked like she wanted to change the way the legs look so much and she wasn't doing much upper body. And what I explained to her too is that, listen, you gotta understand that if your body is so adapted, all this lower body training and you haven't done any upper body training, as soon as we start putting some focus there, you're gonna build a little bit of muscle. That's gonna speed your metabolism up. That'll help you lean out the legs and the legs will look even better than you want. And I bet it did. Yeah, absolutely. So there's that to consider too. Okay. All right. Does that help you a little bit? It does, it does. I, it does because I guess it kind of gives me that motivation with all of your eyes' background and experience with working with different kinds of people and just like, I know I need to do it, right? But it's just that mental like hurdle of like getting past it. Well, are you, are you driven more towards, you know, working your lower body cause you don't like the way your lower body looks so much or are you avoiding the upper body because you feel like you're, I mean, what is it that's really keeping you in that direction? I feel like we're kind of going back and forth on what is it that's driving? I don't feel like the truth has fully came out yet. And maybe it's a, it's something that I'm also kind of thinking about too. I think that with my legs, like it just makes me feel confident that I can be strong. But of course there's that part of me that absolutely wants to develop them even more. Right now I train them maybe three, three and a half times a week, just depending when I can get into the gym. But with my upper body, I just, I see like just how much like I just already feel like I don't want to add more mass on my upper body with the couple of upper body training days that I do already do. So that's where I'm a little confused myself. Keep in mind what I'm telling you is that because you don't train it that often, the minute you start training it, you will build muscle, which will then hopefully speed your metabolism and help you lean out. Which, which body fat takes up a lot more space than muscle does. So, you know, if you gained a pound of, even a, even a, I mean, two pounds of muscle on your upper body would be a lot for a female. And you can't even tell, but if you lost two pounds of body fat from your upper body, gain two pounds of muscle, you'd be smaller on your upper body. Cause fat takes up so much more space. And then back to your strength comment. Look, if somebody is strong in their upper body but weak in their lower body or the reverse, somebody's strong in the lower body and weak in their upper body, guess what they are? They're weak. They don't have good strength. Your strength doesn't translate into the real world. So it doesn't matter, you know, if you're a man and you don't work out your legs and you got a big back and chest and shoulders and you can, you have bench press and row a lot. In the real world, when you go move a couch or go do something, you're weak and the same is true for you. You may have strong legs, but if your upper body's not strong, then you're not really strong. Well, I wanted to ask you, have you done any kind of functional strength training? No, I don't think I have. Yeah, I just, I feel like there's just way too much in terms of like being fixated on your body parts and, you know, what's going up, what's going down. Like, have you ever just like thrown all of that out and just tried to master movements and, you know, work on skills and, you know, go in that direction? I think that'd be a healthy practice for you. Yeah, I definitely have tried or wanted to, just because I know that I've noticed a lot of tightness in certain areas of my body too. If we were to give you MAPS performance, would you follow it for us? Yeah. Oh, absolutely. You guys are like my bigger brothers. Okay, then this is what we're gonna do. And we're gonna ask you to check back in with us. So we're gonna set you up with MAPS performance, Doug will hook you up for free. And then I want you to follow that program, follow it to a tee and then follow back up with us afterwards with your experience. Yeah, let us know how it all went. Okay, I will. All right, perfect. Thank you, Jacqueline. Thank you so much. Yeah, it's a tough conversation when you're talking, this is again, super common. I don't want to put her on the spot, make her feel bad. This is most people I would work with in the first six months I train them. They don't, it's all about appearance and it's very hard to transition their state of mind or their motivation or what's driving them. But it is important to do that. You get stuck on that and you can hear when she's talking. She wants to believe that strength and confidence are drivers. But the truth is it's not. The truth is it's about how she looks. Well, yeah, because there's this fear that you start touching weights in the upper body and it's gonna bulk her up, you know? And... I challenge that all day long. I know. I don't see, you almost never see that. And sometimes it's just part of the process, right? I mean, if you go and you get a bunch of blood and fluid rushed in those muscles, it's gonna fill up and it's gonna tighten your shirts up. And so it's that initial feeling and illusion that's created when you first do it. And that's enough. I mean, it's the same issue that, you know, we've talked about and shared with our own issues of, you know, I used to freak out if I didn't eat and a pound went down the scale as a skinny kid. It's like, but really I was not getting skinny. I wasn't losing muscle, but in my head I was because I got on the scale and the next day I was down two or three pounds and that was the driver on what made the decisions both nutritionally and how I exercised. Took me a long time to break through that. This is the same thing. It's just the opposite. It's her upper body and she doesn't wanna get big from lifting her upper body. She just may need like the psychological shift, you know, something to kind of release her. Well, I loved your suggestion of, I mean, that would be perfect. And performance is great because performance has got a lot of great lower body stuff that's going to challenge her. Totally different. Right, but at the same time too, it'll also challenge her upper body. She touched on mobility, so I thought that was a great recommendation. Right, and I'll say this, for the vast majority of people, I mean, 90-something percent of people, if you trained in a way that was good for your body, you trained the whole body, you were relatively lean and healthy, you would look in proportion. It's very rare for somebody to do that for a while and to still look out of proportion. It's not common. A healthy body to somebody else, when you look at them, you would say, wow, that person looks very balanced. Sometimes to ourselves though, you know, and I'm happy you said that, Adam, to her when you said, you know, do you really think you see yourself objectively? To ourselves, we may, these glaring, you know, problems in our body, but the reality is you look pretty damn good. Right, I mean, that's what I would challenge too. I bet you she starts lifting her body, she gets compliments. Oh yeah, for sure. Our next caller is Emma Louise from the UK. Hey Emma, how can we help you? Hey, so I'm from the UK, like I'm from Belgium, but I'm living now in the UK and so all the gym are closed right now. And so I'm into prolifting and my question is, how can I still put strength and gain muscle mass without like no gym and only with a few dumbbells? How heavy dumbbells do we have? Only 25 pounds. Okay, so great question. All right, there's a couple of things here. Number one, especially when you're talking about powerlifting, because strength is also so much of a skill, you're not able to practice your barbell squat, your bench press, your deadlift, no matter what you're going to lose some strength in those lifts, but that's okay because it does come back very quickly. Now, I have spoken to a few power lifters who were in a similar situation here in the States when their gym shut down and I was able to convince them to focus entirely on mobility while they were unable to go to a gym. And here's what happened to them, okay? When they got back to the gym and it was about eight weeks or so, six to eight weeks, that they focused primarily on mobility and they did some body weight exercises as well. When they went back to the gym, as expected, they did lose some strength. However, the strength came back very quickly and because they were more stable and had better mobility, they surpassed their previous personal best lifts in a relatively short period of time. So it actually was a blessing in disguise. In fact, one of them actually said that to me. He said this was a blessing in disguise and he compared it to pulling an arrow back and then launching it. He's like, I had to take a few steps back but now I'm further than I would have been had I not focused on mobility during this time when I had no access to a gym. Not only that, you have the opportunity to do a lot of single leg unilateral work right here. I mean, this 25 pound dumbbells do some single leg squats or deadlifts with that and those will be really, really challenging. So there's some Bulgarian split stance. There's a lot of things that you can still do to build strength, even with a pair of 25 pound dumbbells. That's 50 pounds plus your body weight. Doing one leg, one leg exercises, I think would do you really well. Adding that with what Sal's saying with mobility, I think you could actually come back to the gym not losing much strength at all. Okay, so like using those 25 pound dumbbells to like still try to like gain other like mobility and stuff like that. Yeah, so you could do. You could do single leg deadlifts. You can do a lot of stuff like Adam was mentioned, unilateral work. So, you know, you're gonna find discrepancies between one side versus the other and usually that's just a lack of stability. And this is something that a lot of powerlifters don't address because you get into the, I'm trying to gain strength and trying to add load consistently and progressively get stronger and stronger. Meanwhile, like that puts a lot more stress on the joints and the joints are, the body recognizes whether or not you have any kind of weakness or instability and so you have a threshold. So you're only gonna get so far. And so this is an opportunity like they mentioned to really hone in, laser in and address these things by just purely focusing on that for a bit. And you can slow down your reps. So go very, very slow to increase the intensity of the exercise, make it feel more difficult. You can do one arm, one leg exercises. And then mobility, I'm gonna stress that. Really do two, three times a day, 15, 10 to 15 minutes work on mobility exercises. Emma, do you have access to Maps Prime Pro? Cause I feel like that would help you the most. No, because like now I don't really have enough money to wait now because my job closed because of the COVID. So yeah. Okay, we're gonna give you Maps Prime Pro for free. So you're gonna have access to it as soon as we get off the phone here. Doug, we'll send that over to you shortly afterwards. Go in Maps Prime Pro and do about 10 to 15 minutes of mobility exercises for different parts of your body, maybe a couple of times a day and focus on that for now. When you go back to the gym in a short period of time you'll gain your strength back, but then you'll notice that you'll probably surpass where you were before. That's amazing, thank you, thank you very much, thank you. No problem, Emma. You know, you would be surprised how strong you could get with a pair of 25 pounds, that's 50 pounds. Okay, 50 pounds, 50 pounds even for a dude is a good amount of weight to build some strength with if you're doing everything one-legged. One-legged deadlifts, one pistol squats, Bulgarian split-stand squats, there's a lot of movements that you can do to still get strong. It depends on how far along somebody is in powerlifting. If they're pretty competitive, just not practicing the specific exercise you'll notice a decrease in strength. But that doesn't mean you're not strong, it just means you lost some of the skill, because you have to practice the skill of a lift over and over again to get really good at it. But what you're saying is very true. You get strong at these single-leg exercises, she'll go back to her squat, and she may notice that it's not where it was because she hasn't squatted in a while with the barbell, but then she'll find that she'll surpass it. Well, even, and I didn't bring this up, but like moving in different planes, so a lot of times you get very fixated on the sagittal plane in front and behind without any rotation, any side-to-side movement. You know, that's something that too, you could fill a lot of gaps by really focusing in on that while you have the time. Our next caller is Mike from the UK. Hey, Mike, how can we help you? Hi there, guys. First of all, thanks for the show, real fond of information and challenging as well. I don't agree with everything you say, but it's a fantastic show to listen to. So distance runner, I'm a distance runner, been running distance for 10, 15 years. I'm not getting any younger, want to get a bit stronger, frankly, want to look a little bit better. Nobody's ever looked at a long-distance runner and go, they look good. So... At least you're self-aware. I've purchased performance in anabolic, but I'm almost a little bit nervous to start. You know, I still enjoy running, I don't want to stop it completely, but just want to structure it right when I get into it. Now everything's shut over here, gyms are completely locked down. So just kind of beginning to kind of plan for when they reopen, just kind of a bit of advice on how to mix a bit of running with, you know, performance and anabolic. Mike, how much are you currently running right now per week? What are you doing about? You know, it's 20, 25 miles, five, six runs a week. Are you trying to keep that high of a frequency up while also programming? Are you asking what we think is a good suggestion if you want to still run a little bit, but also run one of the programs? Yeah, yeah, a good suggestion actually. I'm willing to pair it back because, you know, I want to make sure I'm doing the program justice. So personally, I would love to see you run Maps Performance and then run on your mobility day. So you would do mobility work and then go take off for your run on the mobility days. And you could do that three days a week. So you could lift three days a week on the foundational workouts and then three days of mobility work before you go off on a run. If you were my client and I was trying to compromise how much you like to run, but then also try and program well for you, that's what it would look like for me. I'll get a little bit more specific even, Mike. I would go, if you're gonna run 10 miles a week, then I would do two days of resistance training, the foundational workouts and performance. If you're gonna go 15 miles or more a week, then I would break it down to one. When you throw in a lot of resistance training two, three days a week, plus 15 plus miles of running, for most people, it just becomes way too much and you end up getting negative returns. But if you're doing about 10 miles a week, which is less than half of what you're doing, and you include two days a week of resistance training, you may actually find that you get a little faster. And I've actually experienced this with some of the distance runners that I've trained. Again, if you go up to 15 miles or more, then one day a week of resistance training will be plenty and you'll still get some benefit from the resistance training. Oh, no, that's fantastic. I'm getting back into it. I bought Starter as well. Would that be a good one to just get back into it as the gyms have been shut for bloody months now? Would it be worth kind of launch straight into performance or just kind of get into it with Map Starter? No, Greg, I'm glad you did that. Because you haven't done any resistance training, start with Map Starter. That's fantastic. Brilliant. No, I really appreciate that, guys. Thank you. Yeah, no problem. Yeah, great question. I know what you mostly disagree with, right? I've got to say, we've had a few spiky conversations on Instagram, but if I agreed with everything, it could be a boring show to listen to. Yeah, no, yeah. I don't agree with half as shit he says, so don't worry, it's totally normal. And the best bit, it's whooshed the sheer source. Oh, yeah, finally, that's been correct. Thank you. At least you got that amazing accent. Don't worry about looking like a long distance runner. You guys look good, I sound good. But we'll keep it at that. Thanks a lot, Mike. Thank you. Cheers, guys, thank you very much. Cheers. I fucking love everybody in the UK, I swear to God. They're some of our favorite listeners. Yeah, they do have a great sense of humor. I feel like the people in the US, I think we're so goddamn sensitive. Yeah, you're right. Way too sensitive, yeah. You're totally right. Right, we were like overly sensitive over there. Then you could talk shit to them and they'd give it right back. One of my best friends was from the UK Bav and he would just, we would rip each other and it was just a good time. I love that. It was a good time. I love his question because if you do run a lot, first off, resistance training is tremendous benefit for any athletic endeavor. It's gonna provide more stability. Of course, strength is the foundational physical pursuit, meaning if you increase your strength, you're gonna get better at pretty much everything else. So if you improve your strength, your endurance is gonna go up, your stamina is gonna go up, your stability is gonna go up, your balance is gonna go up. But there's always the problem of how much can I include along with my training because at some point you overdo it. When you're running a lot, I've trained quite a few marathon runners and triathletes, I have them resistance train usually once a week. That's it. And we're doing very basic stuff and we're not overdoing it. It's to support their priorities and that's really what you have to identify from the beginning is like what is the real goal? Like if you wanna use resistance training to beef up and support the strength that goes into the running, because that's where you wanna be the most. That's what we have to structure. You have to be very realistic with your goals too. I mean, you have to understand that if you wanna start to build muscle and change the way your body looks, you are going to get worse at running. That's just coming. That says you have to accept that. And it's just how much are you willing to give up of that for the look that you're trying to obtain? Or I really don't care that much about the look, I just wanna get stronger to compliment my running. Totally different. Totally. If you're telling me that, oh, and that's where I think what you suggested was great, Sal. One day a week, because you're still, your main focus is running. I wanna be a good runner, but I also see the benefits of strength training, but you're not gonna change your, if you're running 20 plus miles a week and you're only strengthening, you're not gonna change your body radically. You're not gonna be all of a sudden this buff runner. You're gonna be more mobile, you're gonna be stronger, but you're running is still gonna be great. So you have to understand what your actual goal is and what you really wanna accomplish from it and then be okay with, there's a give and take. It's funny too, I had one client who was a marathon runner and her goal was to qualify for the New York marathon, one of the bigger ones. And I forgot what time she had to get in another marathon or to qualify. So, and she was running a lot every single week. We actually reduced her running down. I think she was running, even leading up to the marathon 15 miles, I believe was a max, so that we could make time for strength training and she got faster. And a lot of marathon runners make the mistake of just running more and more and more and more to get better at a marathon when oftentimes it's too much. They bring it down just a little bit, strengthen their body and they actually see an improvement in performance. Look, Mind Pump is recorded on video as well as audio. Come find us on YouTube, Mind Pump Podcast. You can also find all of us on Instagram. You can find Justin at Mind Pump. Justin, me at Mind Pump Sal and Adam at Mind Pump Adam. Now is that a valid question for a potential client to ask the trainer like how many people are you servicing? 100%, I think it should be how many clients do you work with, how closely do you work with your clients? If you're a client and you're asking potential trainer, like think of all the scenarios where you've been disappointed before. By the way, if you're a coach, think about on your come up.