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Alright, here comes the show dude I was on Facebook and I follow like some fitness pages and stuff and One of them shared a fitness tip from Frank Zane. You guys remember Frank Zane, of course So Frank Zane Justin has no idea. I mean, yeah, he's a guy one of my favorite guy. Yeah, I know who he is Yeah, he was three times. I think three-time mr. Olympia considered to be like the pinnacle of aesthetics Yeah, they say but didn't they call make mr. Aesthetics that was like they did because when he competed just a little backstory, right? He competed right around the same time Arnold did and then he competed in the 80s when Arnold kind of went into acting And he had a very different kind of physique, right Arnold at the time was considered a mass monster One of the biggest bodybuilders anyone had ever seen at that time and Frank Zane was Significantly smaller like a lot smaller, but he was very well-defined Very well balanced had this really good posing routine. And so it was like this mass versus, you know Class or whatever type, you know competition that you know still in bodybuilding to this day You still kind of see that So great physique lost up. But anyway He's 79 years old and in the video. He's showing some exercises. He looks very healthy very fit and it just reminds me of The how much more valuable? Fitnesses when you're older than it is when you're younger. It's so valuable. It's insane. I want to see what he looks like right now Doug, can you pull it up? I haven't seen a picture and I wonder too because like you said He's not he wasn't quite as extreme on the mass side of it if that helped him, you know in terms of a longevity approach with it He probably now in those days the guys didn't use a lot of anabolic steroids to begin with they use a fraction of what guys would use now So I'm sure that you know kind of played a role and again consider He's almost 80 years old when you look at he had the body type that like made me feel like okay I could I could get into competing like that his because his physique looked More realistic and obtainable for a body type like mine. You know, it's funny too To if he in his pinnacle peak stepped on a physique competition stage today at the pro level He'd probably be too small. So that right there isn't when he was in his early 70s Is that right? No, that's that's that's those are a little older pictures. So I believe there at the top He was like 69 or 70 but if you pull up like a current picture of him He's he's I guess I said 70 looked amazing incredible the guy looked incredible I mean and you can find like classic pictures of him and you know posing when he was in his peak And is that him with a shirt on right there 18 to 75? Yeah, that's 75. So the one I saw was 79 But you know, if you think of like your typical 79 year old person or someone who's 80 Like I've trained a lot of people in their 70s a few people in their 80s You know the life expectancy is under 80 and think of the average 80 year old The average 80 year old is on like five to ten medications Yeah, is not as a walker or some kind of support. Yes is not. I mean, that's him And there you go right there. Look at look at him at 79. Yeah, I mean incredible Yeah, and he looks he looks better and he's more mobile than probably the average, you know 60 year old or 50 something year old at 79 years old. He's got an Instagram. Yeah, I was just on his Instagram looking at He has this bicep exercise that he's kind of you know, he's he's calm the chemist Because back in the day he was one of the first bodybuilders that was into like specific supplements and amino acids and and stuff like that so smart guy too Apparently, but yeah, I mean When you find somebody at that age group who's fit and healthy, it's It's like they're in a different. It's not even the same universe of in terms of lifestyle and quality of life Yeah, I think there's something to it though Even with like the whole like hypertrophy approach and kind of bodybuilder style like of training in terms of longevity Yeah, with that versus like the powerlifting like you're right You don't really see a whole lot of You know champions like like 80 year old powerlifters like doing well with their joints. No, that's true I think because of the extreme nature of constantly pushing the envelope Your your risk of injury so much higher whereas bodybuilding, you know, it's focused on aesthetics But the training focuses on like Feel I mean like Dexter Jackson, right? He just retired at I don't know 50 something years old He was competing on the pro stage. Yeah, but yeah, it's it's really incredible because when you're around, you know There were a couple I had a I had a client who was 82 years old this little little lady. I loved her She was a spitfire and she's the one that I would tell you guys She would tell me stories about the the what do they call them retirement homes or whatever And she would tell me all the crazy escapades that which by the way, oh, yeah wild like it's hilarious Shit that would be a couple funny movies that are built around that. Oh, dude Yeah, she would tell me they're getting down They're they're getting down and if you're a man in one of those house those places Yeah, you're a stud because most everybody's a woman because all the guys are dead, right? Yes, if you can hold on. Yeah You're gonna do well. Yeah, in fact, there was this one guy she kept telling me he was she kept calling him the the stud Oh, he's the stud of the house or whatever And I remember I went there because I did a fitness talk cuz she's just a bag or everywhere Oh, yeah, she goes. Can you come talk to you know, everybody about you know Basic exercises that we can do on our own and that's all yeah I would love to and then she pointed him out and he was this old guy with a cane You know any you could tell he tried to dress cool or whatever and I'm like that guy's getting all the ladies So incredible he was pimping but you know when you're in there and you see these people at this age You're you're much more likely to need someone to take care of you You're much more likely to not be independent like you can't have it's like you can't live on your own You can't do things for yourself and and there's either that or you got a guy like Frank Zane Who not only can take care of himself? He's fit and healthy enough to take care of other people Because of what he's done for himself. So well speaking of smart buff guys I am actually really excited because we've been working on this for a while now But we're getting ready to do a collaboration with our good friend Jordan shallow. Yeah beast So that's it's been so cool to why I mean, I don't remember what year when we first Brought Jordan on on the podcast, but I'm pretty sure he was just turning on his social media I think he was a friend of Craig Capersos who's a friend of mine or ours and He introduced us and we hit it off instantly and we've watched him continue to grow and that was back when he was at Stanford right so he was doing he was working at Stanford So to watch his evolution and to see where he's at and everything like that Starting to work with pro-athletes and he's doing he introduced me to Corey Schlesinger and Max Schmarz. Oh, yeah So he got me in that whole like world-class strength world, which was awesome But yeah, he's just a wealth of information one of one of the smartest Powerlifters that I know if not the yeah, exactly. He's got that rare Quality of where you could hang out with him and he's like your buddy and you'll joke around like one And then when it gets technical. Yeah, all of a sudden you're listening to you listen to like a dissertation Like a textbook. Yeah, he's also, you know, it's obvious how you do anything is how you do everything, right? So he's extremely professional Katrina and this is not to throw anybody else under the bus But you know, we work with a lot of companies, right? we have a lot of partners and sponsors and and relationships that we've built and Katrina manages a lot of that stuff on the back end and supports me with that and You know, I when we first started doing business with him He was like, oh my god, you have no idea how refreshing it is to work with someone with this level of professionalism So he's organized. Oh so organized. He's got systems in place Like I can't wait to get his book over to us And so we're gonna do something in collaboration with his certification, which is amazing from everybody I know that's been through it And we're gonna do something for our listeners that also go through his certification to a way to give back to you guys On our part to combine with that. So that's all happening and so happy that if I yeah, what's cool about that is You know, he's he's a fitness influencer and this is the this is the rare combination it's like you either have influence in social media and your you know fitness entertainment or You're an idiot or you're really smart and you're giving good information And you're really you have a small influence and the only people kind of listening to you are academics and Maybe other people who are super fitness fanatics. So it's it's rare to get somebody who can do both, right? He has a large, you know reach. He's an influencer, but he's also giving really good information really smart guy He's doing the right stuff and the more we can lift people up like that the more we'll be able to out compete the fitness entertainment morons that Are doing so much to ruin You know the fitness and health space. Yeah, so that's what gets me, you know excited about about that kind of stuff Yeah, I know me too. Yeah, so anyway, Justin, I saw you take all the boxes of magic spoon again Yeah, I'm so excited new flavors. Yeah, they finally sent us all the new jams like I brought it home and It's funny cuz Everett my youngest he loves like Apple jacks and all that and like it the only time we were allowed You know, we allot that to them as we go camping or something You know, it's like it's almost like the you know the the sugar cereal thing because we're camping. Yeah, and so Anyway, I brought that home. I'm like, look, you know, they have like an apple cinnamon flavor and he lost it It is so pumped on it. He loves it. So yeah, it was that's why you took them. Yeah, that was I saw that right away And I grabbed that one. I know they have like pumpkin chai as the other one Yeah, the pumpkin chai one which I haven't tried that one yet, but I yeah, I didn't mind it It wasn't my favorite one, but I mean he absolutely loved it. So it's cool that they keep like trying out You're the peanut butter, right? Yeah, your favorite. I like peanut butter, dude. Yeah, nothing I took them both home and I actually had them both already. So I had I had one yesterday for dinner and then I had the other one for breakfast and You know, I still Blueberry with bananas fresh bananas in it Amazing and and then fruity I still think and I haven't had one that I don't like like I don't think there's anyone that are like, oh, this is gross or I don't like it at all But the fruity to me is to the closest to tasting like fruity pebbles or fruit loops like anything out there like that They haven't they the rest of them. I'm like, ah, this is kind of like that or oh, it's but those are like Have you seen people posting like their obsession? Oh, yeah, magic spoon I just see like I've seen like 20-something boxes laid out of all the different flavors and everything people are like Oh, no, look what you guys have created of all of our partners That is the one that even like my my family members that don't work out like and I think they do because I feel like oh I'm getting something healthy, right? It's of all of our partners into healthier things It's the one that is most consistent in my family that like everybody like once they've tried that they're like, oh This is money dude. I forgot about fruity pebbles when you said that I really I remember the rainbow milk afterwards Yeah, you'd eat it and there'd be rainbow milk leftover in the ball. That's one of my favorite cereals. That's why yeah I think it's it tastes the closest to those I think than any other any of the other flavors that they have I mean, they're all good But yeah, I wasn't really the pumpkin shy had last night and I was like, yeah, that's not really my thing I didn't like that and I in the apple the apple cinnamon was good. I was never an Apple Jax fan though Yeah, so if I guess if you weren't like if I didn't that was actually good Apple Jax Yeah, my favorite all time though, and I don't they haven't really quite, you know, tried to emulate this yet But was the cinnamon toast crunch like that was the ultimate sugar diabetes in a ball It was like so bad for you, but it was so damn good That's the one time that I would eat a bowl of cereal and I'd be like, oh, man I don't know if I can do it. It would hit my like way too hyped. Yeah You know be interesting to hear from them is I would love to hear their reasoning behind like why certain cereals are harder to To create or emulate right like mm-hmm like cinnamon toast crunch Like I wonder if there's like as a formula in there that's like it's so hard because they put this much sugar in there Or something like that tastes like it like literally it's caked with like sugar crystals You know and why is fruity so spot-on like fruity? I feel like they nailed like it tastes No, yeah, you could almost do a blind test with somebody and they'd have a hard time telling if it's like the sugar Fulfill now what I want to know is I want to know the science and technology that went into Captain Crunch Because the whole selling point behind it was Well, that's what I'm saying though The whole selling point was it doesn't go soggy and milk and it's true It does go soggy, but it takes way longer. You can leave it in the milk way longer than other cereals Yeah, but whatever that is a factor. That's of concrete. That's probably why you it would shred your face Because whatever they did to it to make it last and milk also tears your mouth. Yeah, like eating steel Lucky Charms was just lazy. Let's be honest That's you have like a two-minute window to eat that yeah, and then it's soggy as fuck It's just a little marshmallows. It all tastes the same Back to a memory when I was I was still a teenager at home And so my little brothers sister were I don't see how they'd be a couple years three four years old or somewhere around that range And I just remember getting lucky charms I remember getting up for high school and pouring a bottle of lucky or a bowl of lucky charms and no fucking marshmallows Mean in there because my little brother and sister would go in there And they would just eat the marshmallows Oh my god, that's infuriating. I know I just that memory just came to me when Justin brought that up right now I thought oh my god I remember being so pissed like you know you get ready and you love lucky charms and in my house with that Many kids. It's like you get maybe one bowl per box. That's like evil I pour it in and it's like no marshmallows. Yeah, I remember when I was a kid for whatever reason Grape nuts looked good on the commercial. I'm like that looks really good I'm like I used to love those and my mom's like you're not gonna like it I'm like yes, I am we got this a huge argument and my mom goes I'll buy you a box But you're gonna have to eat the whole thing and I'm not gonna buy you any other cereal until you finish it I'm like, okay mom She buys grape nuts, which is essentially what is it? It's like it's just like like horse feed or something It's like barley dried barley bits. Yeah, something like that and it literally tastes like that And I remember we did not much of a step up either. Yes, and I remember I poured a bowl of it It's literally the densest fucking cereal of all time. I poured a bowl filled with milk I got like a quarter of a way through it. Oh, I don't want to grab it feed. Yeah And I had the fed animals eating it and never went down. I remember I keep taking a scoop out like it's still there My mom's like you're gonna finish this bowl cereal It's just there is whole grain wheat wheat flour Malted barley flour. I mean, it's just it's a gluten oil. Yeah, dude. It's just a bomb of like Whole wheat bits and it's I love that cereal. Did you I loved it Yeah, it was amazing. What'd you put in it? Sugar. Yeah Hey Grape nuts with your sugar. It's like hey that you're putting in your mouth It did have a good crime Doug what are the macros on that because it was so dense I wouldn't be surprised if a bowl of it would be like 150 grams of carbs totally pull it pull it how they do it They put they cut it in like a the serving size will be like a half a cup or something like that Viruses since our last searches There's 34 grams of carbs in a what how big of a serving what says one cup, but I don't believe that no 150 calories and I can't be right that's that because it's super dense and high-calorie. They get away with all signs You know why we're talking about super healthy food here. Did you see Taco Bell with their? Their two-story drive-through for drive-through thing coming through what yeah, they're like this Okay, so they're I mean it's idea just to so they could they can bust more people through so they built the restaurant on the second floor And then like yeah, I get those banks where you drive multiple lanes So they can serve multiple lanes pull up. I'm sorry Doug. I know we're bouncing you around here You're just finally figuring this out and now I'm gonna send you over to talk about your food in like a vacuum shoot Yeah, I was reading this article banks. Yeah Yeah, I mean I don't think they serve it technically like that But it looks like that pull up Taco Bell two-story drive-through and you'll see what it looks like So does that mean like there's that there's like different levels of cars getting food No, it looks like the cars are on one level and then the restaurants above it. So it's like Yeah, you'll see it in just a second when Doug pulls it up here. Yeah, Taco Bell is That's the one fast food. I think I haven't had in the longest fastest drive-through that was rated, right? So if you read all be embryos have eaten your life in my life Yeah, oh god A million yeah, I mean I've had so many bean breezes. Yeah, I couldn't touch it. Oh, look at that It looks cool. Hey, you know what it looks like What was that movie with Sylvester Stallone where he goes with the Wesley Snipes? Oh, yeah Yeah demolition man, okay. It look remember how Taco Bell was like a fancy restaurant They made it look like that actually doesn't look like it looks like the Taco Bell and demolition man It's pretty is it four lanes is that I can't tell from here. Let's say four lane two on two on each side, huh? Wow Okay, Taco Bell is they were the first ones to capitalize on stoners. I feel like no, no That was jack-o-m-box the box was the first one to open up all night 100% now Taco Bell. I mean what will they all do now? Like I think almost every alright almost every fast food is I don't know why Did you guys did you guys ever do something about Taco Bell where you just eat a ton of it Did you guys ever do that with your friends where you went in there? And you just order like I'll have 15 tacos and seven bean burritos and let's just see who can eat the most Yeah, no, we were tiny eating about a million of us Broke that's like literally what I just said is dollar each No, but I mean like you when I was a kid like we went to McDonald's on the 29 cent hamburger and 39 cent cheeseburger day And you you ate what you could afford the three or four dollars that was in your you know inside your little ash tray You know, I would do that when I was broke. I go talk about no when I was bulking This is back when I had no idea what the hell I was doing I was like oh cheeseburger and it's 99 cents all the seven of them and that's gonna be all kinds of protein And that's what I would do not realizing it's mostly bread I haven't had that in a long time It's been I'm trying to think of like the last time I had any of these the talk about been a really long time because I do Remember the last time that I diarrhea. Yeah, it just tore my and I all I could think of I was like man as a kid I used to eat this like daily like how did this not tear me up back then or was I that Oblivious, I think it's long-term effects. Now you have the diarrhea Back when you were you know when you were a kid speaking of We'll go ahead Doug. Oh, yeah, the grape nuts Nutrition facts are here a half cup of that stuff is 200 calories That's more like it and 47 grams of carbs and a half cup Which is very dense dude you eat I swear to God I you eat a bowl of that and you're you go take a nap for a couple days We'll do the map. Okay, so a normal like bowl if you guys like a normal like not crazy oversized two cups three Oh, okay. Yeah, it's closer to like three cups of cereal inside like a normal bowl that you would get so 300 grams of carbs Yeah, 1200 calories. Yeah, if you were to fill like a normal and that's a normal bowl Not a big like I eat have a big old bowl of normally like the magic spoon stuff. So You would yeah, it looks kind of like that actually, you know, you know, you know, it's no It's designed for and we bottom like for I think I have like eight of them Because Katrina's like she got so tired of like me having to constantly keep going back to fill the little ones up So they're like serving bowls that I use for the top of where it's not tough work But it's like but like that, you know what you would put on like if you had like mashed potatoes You were serving on the dinner table. That's what you eat cereal. That's the chip bowl Yeah, we were over my my parents house and my mom she's she's so old-school that if something is still good She just won't throw it away like so let me explain So I went I went over there the other day and I was looking for a bowl to to feed the baby with and I opened the Cabinet where I remember all the bowls are and I see the cereal bowls that we used to eat out of when I was a kid Like they're like Ninja Turtle bowls and like, you know, it duck tails, you know, and I'm like mom I'm like I ate out of this bowl. Why is it still here? It's still good I'm like, what are you doing? My mom still has those commemorative like Star Wars ones you get from like, you know One of those fast food like Like yeah, so oh my god My purchase to keep the cups like that like the McDonald's would do like a collaboration with one of those and then we use those Like forever as drinking cups. No, we know about Xeno estrogens now. I wonder how much that shit is released Washing to your dishwasher Hey, so you guys want to hear like some crazy I read this crazy medical story that I had I couldn't believe and I Looked it up in other places. It's a real thing. So here's what happened This is like the headline of the story a Man went to the doctor because he kept Ejaculating out of his butthole. That's not okay. Yes, dude. That's not real. Yes, it is I have left the building. No, no, this is real So I looked it up and I read it and he went and got tested and they found Seaman and urine in his through that kept coming out of his anus. It's because his boy has somebody Here's what happened years ago. He went to the hospital. So I read the same thing I'm like, what how is that even like what the hell's going on? It's got to be the weirdest thing ever No, what happened was he got treated at one point for I don't remember what it was a drug overdose or something And so they had to give him they had to do something where they Know so you know they use a catheter So you know they'll do a catheter and okay So they did all these procedures because he was out so that he could you know relieve himself I just picture like this young doctor in there first time ever. He's like, oh, I think it's the green one with the Fuck just do it Man well what happened was they must have injured him and not realized it and they produced the fistula in his anus And somehow it went in connected to the part. What's a fistula? I Was so excited to get to this one. I looked over the notes. He goes. Why does it say butt stuff? So Fistula would be like Like it's like a like an injury that becomes pus filled and kind of infected and it can grow And what happened was is it came into the plumbing that goes to his urethra or his you know His penis or whatever and he didn't know this and so then it healed But then things would leak through and so they figured out what because at first the doctors were baffled How the hell is this happening then through you know testing and stuff They figured this out and they were able to fix it and he's a completely fine now But it was written in articles because how crazy so it wasn't actually seeming it was pus No, no, no, no, no, okay think of like plumbing that goes to your butt think of the plumbing I guess sick all of a sudden, okay It you could literally if there's if if there's damage you can get the to connect it And so things can move in the wrong direction. Luckily. He wasn't pooping out of his penis Luckily, it was the other way around because that would have been weird, but that's that would have been weird That's is that all really possible Yes, that's what happened. It has to be the first time ever in history if we ever had somebody do this Okay, so here's that by the way, this is in futurism.com. So sorry dog So this is in futurism.com Sometimes I've got some good articles the title of it was and this is funny because it's like a science, you know article Yeah, and the title is doctors intrigued by man who jizzed out of his butthole. So anyway, this was this was that's what happened So they found so ready for this. This was so they called it wreck recto urethral fistula an extremely rare condition in which there's a new anatomical connection between the urethra and the rectum This was caused by that procedure that he did and sometimes that can happen with abdominal surgeries rectal manipulation and penetration or rectal trauma I feel like this is one of your Skeletor fun facts. Oh, yeah My favorite meme. Yeah, it's hilarious. Yeah uncomfortable facts All right, since we're uncomfortable or you know since we're already uncomfortable and we're gonna we're just gonna stay on this Just here's another one because you know, I looked this up and then other stuff came up to you And I thought this is all typical you right you read this I love it dude. I mean you find the most random. Are you out random me, dude? I've never met anybody can out right bro I'm so random. All right. Listen to this right? So this this is a another article and this is an IFL science They often have cool stuff in there too. Yeah a 15 year old boy was hospitalized after inserting a USB cable Into his penis in a highly dangerous attempt to measure its length according to a new case report Yeah, now you go in here if you put it in there apparently Yeah, now here's what I think I don't think he was trying to measure his penis I thought he was getting weird with himself and he tried and he came up with a really good excuse Yeah, nonetheless That's what happened at the two distal ports of the USB wire were found to be protruding from the external urethral medius Medius, I didn't know that's a thing a medius. Yeah, I mean it's got a square end to it Yeah, will the middle part of the knotted wire remained within the urethra He was otherwise fit and healthy adolescent with no history of mental health disorders so he got and they actually have an x-ray of the the cable in his junk he was just trying to get connected dude He's all hey, he's not gonna charge this I'm receiving radio wave. Let me see if I could download some information to myself What why is it nine out of ten times? It's guy. It's never like oh, it's always a guy That's not a way more weird way. They'll do crazy shit. Well speaking of cable wires. You like this transition Comcast Comcast is making TVs now So did you know that oh, which I think it's really interesting. Yeah. Yes I just thought that was an interesting read that I mean you're seeing more and more business is doing this right where they're Their ecosystem right Apple I think is the most notorious for right You know bringing everybody in house and then selling you everything that's connected or related to their products or whatever Isn't Apple gonna make it a car at one point? Yeah I don't know when this was a lot maybe Doug you could help me out because I did I did just briefly read the article and it was the only I could think of that could transition transition us out of a wire and a penis Conversation, you know, I was I was watching TV with Jessica the other night and you know We were talking about TVs and stuff and I said, you know, honey. These are essentially TVs are just computers now They used to just broadcast signals But now it's literally just a computer with apps and they go on the internet and then you can download apps And that's all it is. It's literally a you know, whatever a weak computer on a nice TV screen And you can put it anywhere you want your house plug it in and and with streaming you don't need any it's so Nothing, you don't need any wire. No, I bought a Guy was like a 42 inch. I want to say 40 42 200 and something bucks. I wanted that crazy. Yeah, I wanted something that I could Put on the the counter when I'm in the bath. So I want to be able to it be in my god, bro I did the same thing. Did you really? Yes Yes, the new place watch your soap opera the new place we moved into has like a Roman tub Yeah, and there's like a like a wall in front of it Yeah, and I'm like this would be perfect place for a TV and just because I don't want what I said trust me Contrary to does this not a fan. You know what she loves it. Oh, yeah, it's awesome You sit in the tub and you put on your yeah, yeah, but I mean it's so cool that I mean It's a 40 inch, which is a good Which by the way, it's just crazy when I was a kid 36 inch tube was the biggest and it was in the big wood thing It was a thousand Yeah piece of furniture but not I mean this thing is it's so lightweight that I just when I'm done to the bath I put it in my closet and it's all it needs is the plug-in wire I've downloaded all my apps to stream. Yeah can cast anything from my phone or whatever And it's you do like to take baths. Yeah, I'm a big bath. How often do you take baths? Honestly? Yeah, you can tell the truth Yeah, I'm gonna be revealing here probably four or five times a week. Wow. Yeah on the minimum sometimes every day Also, I well one we have those we have like bathtubs at bubbles or no bubbles. We do have I have salts and And candles no no candles. You don't like candles if I'm by myself. No candles Katrina's coming in of camps and salt Yeah, yeah epsom salt. Thank you. Yeah, so we have the epsom salt stuff and then the so how much salt Do you add because I started using epsom salts too? And it's we have like a jar like eight. That's what we do eight like you have a set up like we do like eight Tablespoons or so. Oh use tablespoons. We wouldn't scooper. Yeah We have like a little plastic scooper that she just keeps in there and I and it's thrown I'd say probably eight or so I throw you notice a difference On in what epsom salt versus no song. Oh, yeah Like it pulls all the water like if I have like if I'm like bloated and stuff like that That's what it'll it'll help out with that plus. I love cracking me up right now. You did baths and Cucumbers Dude, I do like baths man And I also when I was getting to was that my son and I so I bathed with max still right so, you know I could probably only do that for a little while till it's weird, right? Right now Right so so long as it's normal I think it's I'm taking I take advantage of it He loves to get in the bath and the thing is so big like I and I like to come at home when I come home I like to relax and do that and so that's like a routine. Oh, it's funny. Actually this reminds me because I mean it's Well, you know, they're at the age where it's not weird yet You know if we're naked or whatever but like we're just in the shower and like Ethan wakes up He's like walking in and then we're in shower and like he just like was like Like he like he caught us or something like dude, we're taking a shower. Nothing's happening You know, like just waiting for the day where something is happening I know my kids are old enough my older kids are old enough now to where like, you know You get into it right you get into it with your girl and you lose a little bit of like Awareness of maybe how loud you may be or if the beds bang or whatever right in your in the moment You know what I mean, and then afterwards Afterwards you like I think to myself and I go. Oh shit. Were we a little bit like are we loud or whatever? So I'll kind of walk out the hallway and my kids have their music on loud. I'm like, oh fuck I bet I wonder if they were like turn up the music I'm here Yeah, so so we have the bath to and I started doing that to not five days a week though I do like maybe once a week here in there. Well you so you don't you don't take it with your son at all No, I once I did it with him. It's fun, right? It's fun with the kid But Jessica and I have done it a couple times, but here's the thing She likes to relax and talk in the bath if she gets in the bath with me. I'm five minutes in and I'm like We're are we doing this or what like I don't know because we're already naked You're on me. I can't do it. I can't just sit there and relax in the tub You're like a 16 year old boy. Yeah, I know so funny. She knows now. She'll be like, I'll be like you want to take a bath together She'll look at me like, yeah, okay We're not relaxing, right? We're not gonna be relaxing anyway. So Comcast will you say Doug this year by this year. They'll have TVs Yeah, let me pull that back interesting to see how good they are Competitive it'll be dude cuz like Sam's I love the the frame I've had two now This is my second one and it's just so cool that it like looks literally like a picture frame It's so thin. Yeah, and you can just display like art on it and it blends in, you know, it doesn't even look like a TV Yeah, it's wild. Well with them it I mean because they have you know cable and you know, obviously like internet like and so I would think they're gonna start doing bundling packages Yeah, maybe buy the TV get a discount. Yes Or yeah buy TV free internet service if so long as you have that or the other way around right free TV if you sign up for Not a bad idea. Of course, especially with how cheap TVs have become to make What a great way to lock people in you're kind of on the fence. Oh, should I go through AT&T or oh well Comcast I get a free 50 inch plasma if I just sign up for a year like that's kind of a no-brainer, right? Are they ditching the Xfinity thing or they still because like that was like, you know, they're going through all this rebranding rebrand because the Comcast no, no, it's Xfinity I know I should say Xfinity because that's what it is right because it Xfinity I don't understand like how the breakdown which is which yeah who who owns what or like how what's in what's included in Yeah, so they're working with Walmart and a TV manufacturer Manufacturer high-sense not familiar with them on smart TVs that are supposed to hit retail outlets later this year Wow, that's insane. You know, I was reading an article on Smart contacts. Have you guys seen the technology that they're smart contacts contact lenses? Oh, yeah So these are contact lenses that at night you plug them in and you charge them during the day You put them on and while you're wearing them it augments reality And so the first people that they're gonna kind of target with this Are people with visual issues So like you could put it on and it'll be able to zoom in on certain things or whatever you're focusing on will come in Clear and sharper or if you have, you know, macular degeneration It'll it'll it'll project the image closer to you So you could see the edges in front of you and then of course You're gonna be able to for the average consumer it'll be able to pull up internet searches and Superimpose things on top of things in front of you how crazy is our world gonna get bro Well, you know what comes to mind We're stuff like that what I think about right away when stuff like this comes out like my brain automatically goes to like this Whole bio hacking and being able like, you know make your eyes digital and be able to manipulate with augmented reality What I think right away is like hackers Like how fucked up is that if someone hacks your contact lenses and you wake up and like a scary monster is like Weird shit like that dude imagine how yeah, imagine how easily you'll be able to manipulate people That's what I'm saying like alien invasion everybody sees but it's nothing. It's all in your contact That's why that's where my brain goes right away We start we start getting more connected with you know the web and digital stuff like that, you know like well think now Now let's move into the like the cool like good side, right? Imagine technology in your contact lenses that'll be able to pick up Weapons there's a guy. He's got a gun over there or you know crime was just committed It'll show you what's going on or you or even this you go to a restaurant And immediately when you look at the sign just like they have what are those QR codes, right? Yeah, you look at the sign and it'll give you the rating on you know, Facebook the rate You know here's people that you know that have gone there and what they said about it And you'll just be able to look at the place well get that I remember reading about the Internet of things You guys familiar with that it's it was a whole movement like I don't know if it's in the 90s or whenever like the Internet started Like people started to try to catalog like everything Possible like in the world to find it and all that stuff And so they just been this digital catalog that they keep you know building upon and and so eventually It was gonna feed into something like this, right? So if you're looking around, you know basically everything has a definition and you know based off of Like shape recognition or whatever geolocation and all that kind of stuff like they have it to that That that specific like that amount of data is gonna be possible. It's crazy. It's like it's mind-blowing, but that this has been like years and years of People just contributing to it. That's why I think a law enforcement Imagine law enforcement having these contacts and the contacts being able to pick up Slight nuances in pulse. Oh body temperature. They already have predictive software that can pinpoint all the trends of crime Yes, they've been they've shown that in a few. I remember I think it was in like Minneapolis or somewhere in the Midwest that they they had like a lot of success with that And you know what you know, it's funny They shut that down oftentimes because it goes to certain areas and then people say it's discriminatory like you're targeting Even though it's really effective from a crime perspective it comes across as Discriminatory so there's definitely right. Let's not try and save lives because we might hurt feelings. Yeah, well I mean, you know, that's a lot of makes a lot of fun. You know, that's an issue You know, what's gonna be interesting is when? You know, I don't this is not I don't know if this will ever happen in our lifetime But when law enforcement is no longer people and it's just AI machines that are objective. They're totally objective Worst case scenario dude, that's for sure. That's a Terminator It won't go there first though. Do you think I think we'll have your First yeah, you can still get through to a human, you know, like the robot thing is that scares the shit out of me Yeah, it does totally. Anyway, so I'm gonna take a little bit of a left turn here I kind of again went down another rabbit hole of Exercises effects on mental and psychological health You know, we were we were and I don't want to give away too much, but we were talking to Another company and they wanted us to she could say maybe do so. Yeah, it was bodybuilding.com And they wanted us to do some content for them on exercise and anxiety and depression So yesterday, I was like, you know what? Let me look up some of the current studies on Exercise and depression and just the mental and psychological effects and it you know It really does blow me away how you know people by now people are very aware of the physiological physical effects of Exercise like everybody knows or at least most people know if you exercise properly and you do it consistently You decrease your risk of pretty much all chronic diseases, you know heart disease cancer diabetes Etc. You get leaner you have you can move better. You have less pain. Of course you look better Everybody knows that but very few people know that these psychological and mental effects are literally just as profound like Just as profound. So I looked up studies on depression, for example exercise is at least as effective as current antidepressant medications for Helping people with mild to moderate forms of depression, which is the most common forms of depression And I say at least as effective because the studies are only so long But what they look like is as they as the studies Extend and get longer that exercise actually starts to outperform Medications probably because there's no tolerance build-up and no side effects, right because Yeah, and then there's all the other aspects that you're getting with Anxiety is another one. It's a very potent both acutely and in the long term anti-anxiety Treatment to the point where they're now starting to consider it as a frontline treatment if somebody has anxiety They'll say well, let's try Exercise like it's so profound. It's incredible. It's like as effective as it is for physical health It's as effective for mental health So I think at some point The conversation is gonna change and that's what we're really gonna focus on this the resistance training revolutions coming Oh, thanks. I like it when you plug my book. Yeah, I appreciate that But anyway by the way, I know your boy has been not doing so. He's been sick Yeah, he had croop. Yeah croop or strider. I don't know if that's like the same. Yeah, there's different. Oh, so he has both Right, so that's what he that's what he was, you know diagnosed with right? So he's got that and they say really common for kids Yeah, especially once you start reducing them to like like class settings, right? So he just starts yeah I just started school and I know Katrina's been talking to Courtney a lot because I know you guys actually battled that a lot with Everett, right? Yeah, yeah, and it's you know, it it's not scary because it's common But there there's a scary side to it that as a parent because he can't breathe very well So during the day, he's awful. Yeah, and during the day. He's actually pretty good Like right now he's running around playing probably with Katrina. They're outside. It's probably a beautiful day And you know, he has a running nose and stuff like that. But other than that, he seems pretty good But come nighttime He and he has to lay down and stuff it starts to he gets all congested and then it gets in his chest and then what will happen he'll like fall He'll sort of doze off and then he'll it'll get all caught up and he'll And he sounds like he's choking and yes, and then you he'll wake up and sit up and in the sound of him Like gasping for air is just freaking, you know, no parent likes to hear that so and they they say Really cold air So that was actually what Courtney was saying that you guys used to even open the freezer And have the the cold air and the doctor said that the cold the cold air will bring the inflammation down And open it up a little bit so that Air can get through there a little bit and he said, you know cold air outside or whatever So last night and of course this we literally have had the warmest Weather we've had yeah, right? So the first time my house even even hit 72 degrees So we opened everything up which for me I love because Katrina doesn't like to sleep like that and she was putting him to sleep Yeah, because it gets really cool. We're at it. Oh, yeah, really cool. Was it get down to like 50 52 55. Yeah, so it gets it gets even in the the hottest part of the summer it gets all the way down to that So anyways, she was doing that. Um I was laughing like last night was the first time that I turned my chili pad to heat for her because she's been sleeping with max in our bed And she told me the other night when she was doing this that she rolled over You know already cold because everything's all cool in the house and some of that to try and help him He mutifires blowing stuff and then my side freezing her out and I'm not even in there, right? So I turn I turned mine all the way up So the whole bed was like nice and warm so she could be warm there But then the air is cold for him so he could breathe so did it help Oh, yeah, I mean, I mean the chili pad helped Katrina more than anything else keeping her her warm But the cold air made a huge difference It made a huge difference like he I mean he still is getting up like that But I mean the nights before it was like Almost scary how long he was like gasping for yeah It freaked me out a little bit like where I was like we would put him down in his bed And then he'd wake up a couple hours later Normally when like the medicine or something would wear off And then he would wake up like that you could hear him on the the nanit and I was like go get him Like and I'm normally like we're always good about like, you know, keep him in his room Keep him we don't ever want to train him that coming in our room is okay But like right now I'm like no it's this is exception rules So mom and dad aren't getting very much sleep. We've actually this has been Worse for me than any time of him being a you know I remember told you guys that I was really lucky Katrina really handled a lot of the nights And it wasn't rough for us with his sleep. He was a good baby So I'd never felt that really really rough, you know go that most parents do for the first month or two of having him This week has been rougher than anything like between her and I like he's he's up every couple hours and So like we're having to take shifts where it's like I'll come home today, right as soon as I get home She'll be like, could you take him? I just need to go nap for two or three hours because between Her and I we're not getting a lot of sleep throughout the night right now That's the worst feeling as a parent because if they're like they're sick and there's nothing you can do I mean you're doing everything you can't yeah, we've nailed everything I know you were sending suggestions like dude We already went through all the herbalist and all the natural foods and things to avoid and stay stay away from and He doesn't have much of an appetite But I mean the fact that he's just got like a common cold. I'm not worried. It's just it's hard to see him go through that Yeah, and he's doing this thing right now, which I've never had him do before or just He does this kind of want this winding where he just you could tell he's uncomfortable and doesn't feel good I know buddy. I can't do anything. I'm so sorry Yeah, crazy. Yeah speaking of the chili by the way, my my brother moved Didn't have the chili so he'd been using it for a while because remember they sent us that one and And he's like, oh, I love it. Whatever. Anyway, he didn't have it for a little while and he goes Dude, I didn't realize the difference that made in my sleep because he didn't have it And he's like I I wake up stiffer. I don't have I don't feel as rested He goes it's traumatic what a difference it makes to cool your bed down I really feel like that a lot of like a lot of the stuff that we talk about Another good example is that like Felix gray, right? partners and stuff that we if you don't pay attention to like sleep routine and like What like consistently pay attention, which let's be honest like where I'm a fitness dude And I really didn't for most my career pay attention to that like, you know, what was I doing to get ready for sleep? What kind of quality of sleep was I getting to me? It was just like, oh, it was good or bad I had a good night's rest. Oh, I had a bad night's rest not like really trying to analyze like Oh, wow, I noticed I've been very consistent with this. It takes clients Having it and then not having it to tell so the same thing I get for feedback on Felix gray's Is the same thing that you just said with chili pad It's like one of those things where people are like, you know, it's not like one of those things you're gonna do and be like Oh my goodness. I just noticed this huge difference It's like you do it for a while and you start to consistently get better sleep Then you take it out and then you go then you notice then you go like, oh, wow I didn't realize what an impact it was making Hey, I hope you're enjoying the show real quick head over to drink l mnt.com forward slash mind pump This company makes electrolyte powders with no sugar that improve performance Now here's a difference between element and other products They actually have the appropriate levels of sodium Now you need sodium for muscle contractions for health Now what I notice from it are better workout pumps I get great pumps when I use element before and during My workouts this is especially valuable for those of you that don't eat processed food Or those of you that are on a low carb Diet again head over to drink l mnt.com forward slash mind pump and get a free Sample pack. That's right. They're hooking everybody up with a free sample pack. All you gotta do is pay shipping All right. Enjoy the rest of the show Our first caller is james from georgia. Hey, what's up james? How can we help you? Hey guys? I'm so excited to be here today. Like I can't believe I'm actually talking to you guys. This is a dream come true Um, so a little bit about me. I'm currently in the army national guard right now and I'm hoping to go to ranger school It's upcoming april My current goal I'm trying to increase my endurance so that I can pass a range of physical fitness tests Which requires me to be able to do 49 push-ups in two minutes 59 sit-ups in two minutes Five mile run and 40 minutes or less Six pull-ups, um And then my personal goal is to get my five mile run down to 35 minutes here at home So that way there's no doubt that I can go to the ranger school and pass the rpft um I'm also trying to increase my endurance with rucking 12 miles with a 43 pound ruck. I need to be able to do this 12 mile ruck in three hours or less. Um Let's see About a month and a half ago. I hired a personal trainer. Um, I found a guy on instagram He claimed to have gone to ranger school. He claimed to have worked with um, special forces group And his claims to have been training soldiers like myself who want to go to ranger school or sf selection on the side for the past four or five years Um, he's been having me do a lot of metcons with long distance running as well as strength training all on the same training day for example on the force in the first month he had me doing four days a week of something like, um One of the training days was bench three sets four to six to 85 percent of your training max deadlift Building up 85 and doing doing two sets at 85 percent of three to six reps um, then doing a 21 15 and nine pull-ups and wall ball And toaster bar Metcon as fast as you can And then going into incline dumbbell bench three sets of eight dumbbell hammer curls Three sets 10 to 12 and then going in for a five mile run at the end of it um It was killing me doing stuff like that. I had not been doing metcons. I've been running. Um, all of y'all's maps programs Maps aesthetics maps anabolic maps performance Maps strong, um maps anywhere. I've been doing maps prime And I mean, yeah, y'all made y'all's programs and you know, like there's no metcons in any of those Intentionally, yes. I was dying um So after the first month I talked to the guy, um told him I couldn't do four days a week I'm currently uh rn that works in the hospital at a pediatric cardiac ICU works night shift And doing four days a week. I mean I was going in there off of no sleep having the caffeine up Just to be able to get through everything and body end of it I mean it was doing everything I could just to get home I bet um Since then talked to the guy um He's got me down doing three days a week now pretty much the same style of training um Let's say Yeah doing three days a week the same style training. Um I followed you guys for about three years now. Um, I feel like he's just throwing Everything in the kitchen sink at me. Um without any real progression strategies He also refuses to give out his Personal phone number for me to be able to contact him or his actual last name. So I have no idea to even Verify if this dude is telling me the truth about anything So Friend claims to have found him on facebook. Apparently she's good at stalking people. I don't know it was kind of Believe her girls are Yeah, we'll find a way Anyways, like he wants me to contact him through his like company's instagram and his company's email instead And he's pretty quick to email me back, but it's still kind of weird. I mean y'all have Giving me a little red flag to look out for and he kind of checks them all off So my question basically is what would y'all recommend me do to increase my running endurance and rucking? um to get a five-mile time to 35 minutes a 12 mile ruck in Three hours or less and then just trying to maintain as much muscle mass as possible to help me not get injured Yeah, how many times a week right now? Are you doing the rucking right now? How often do you you test this? um, so what I do for rucking um the rucking I've not as worried about I've been doing it for Four years now. Um the best way I've learned to train for rucking is actually by biking Um, it's got my ruck time down from three hours to in college I was doing a 12 mile ruck with a 50 pound ruck in two hours and 15 minutes Pretty good, you know, you know something that a lot of people Uh, kind of don't consider when it comes to You know passing physical type tests Is that a great deal a large percentage of your success doing those tests is actually getting good at the skill Of the components of that test Okay, so to give you an example You know, you let's say you you wanted to get better at doing pull-ups Well, yeah, you can make your lats stronger. You can make your back stronger doing different exercises But one of the best strategies would be just to practice pull-ups because that'll get you back your back stronger But also it's practicing the skill That you need to actually, you know do in this particular test. So training for specific tests Isn't as complicated as people think I think one of the best strategies you could do is literally practice the test A couple days a week two or three days a week do The tests that they're going to be asking you to do in order to, you know, get into ranger school and then you may want to add one day a week of Basic traditional strength training with mobility and you'll probably be just fine If anything, you'll notice that you'll you'll improve you'll improve at a pretty rapid rate I'm glad you stopped what you were doing earlier when you noticed that you just Had no energy to go to work. Yeah, that's been your tires in the dirt. Yeah, that's a really really big red flag Like you should not feel Like you're totally zapped and your performance is declining when you're doing a workout Well, if there's if he's not doing any if the test the ranger school doesn't require to do wall ball There's no fucking reason for you to be doing that. There's other than to just exhaust you to exhaust you So it makes no sense makes no sense to do a movement like that if it's not going to benefit anything else that you're doing But you know, you are he is an example though of somebody who you know We talk about weight vests like always the knucklehead guy who's wearing a weight vest in the gym That probably has no business wearing it. Yeah, this is a perfect example of somebody though That this is I would do the test and I would slowly scale the weight vest Right, so I would I would run the test with a light weight weight vest Improve my time start to slowly add weight to the vest slowly add weight before you know it You're gonna you're blazing through the test with you know, 40 50 60 pounds on you And then whatever you need to do for the I don't know what the weight What's the weight for the actual test 40 50 35 pounds. Is that what he said? Yeah for the ruck. It's a 45 Yeah, so if you could get up to where you're doing 50 pounds, you know going going through the test like Is this incline? Are you doing it's on like roads? It's on a road. So it'll be some incline some decline Yeah, so here's a good example of kind of what I'm talking about when I say, you know, use the test as your workout What that doesn't mean is three days a week you do the exact test So in other words, you don't do the exact 49 push-ups and as fast as you can and You know run your five miles and try and get under 40 minutes What it means is you're doing the exact same exercises But in different, uh, you know different intensities and volumes. So for example, and this is just i'm throwing this out there One day a week you may do the actual test So you're doing the exact numbers the exact times that you're aiming for in distances and trying to improve and trying to improve it The other one other day a week it might be half So cut everything in half and then do the other do the exact test and then a third day a week Would be down to a third. So you're almost doing like a sprint In your training. So something like that would would get you to improve quite dramatically and then one day a week of like four to five compound lifts and some mobility work And you're probably going to be better than okay Where would you say is your biggest area of struggle, uh, in all those different items the run the run I can get the push-ups on I can get the setups. I can find it pull-ups the ruck I'm not really that worried about it's just one of those things that you just got to push through But the run, um, my five mile run right now is currently sitting at like 43 minutes Um, and that's well rested going into the run at ranger school It's going to be six o'clock bright and early In the morning probably earlier than that Um, we'll go into our ranger physical fitness test. So it's going to be straight into push-ups For two minutes straight in the setups Straight into the run And are you getting up at six and and sort of emulating that some days with your running schedule? Uh, this Sorry, what was that? Are are you emulating that in terms of like what time of the day you train and everything else? I try to um working nights. It's a little bit difficult. Usually, um, yeah My my training schedule now is I work sunday monday tuesday. Um at the hospital Today's wednesday. It's usually a rest day because I try to wake up around two o'clock So I can flip myself back to days and I'll be a night owl with nothing going on Well, the endurance part is going to be something that Thursday friday saturday. I'll get up early and go run Okay Yeah, just just a gradual progression of that if that's the area of focus I would just like gradually start to include that a bit more throughout the week and start, you know Adding a bit more time devoted to that. The other thing that I might I might add that sal you didn't say on those Sample days is you know, you a strength day where you actually load all these things, right? So maybe you're not getting 58 push-ups or 69 sit-ups or Six pull-ups, whatever, but load it do a heavy day Sure Do a heavy loaded day and get strong at all those movies very movements very Very rarely do you see people do like loaded sit-ups? But this would be a perfect example of one of those three or four days I would do like some loaded sit-ups and get so so in other words You're doing the same skills a few days a week some days. It's the same distance and exactly like the test Some days it's loaded and much shorter amount of time or reps more strength focus right other days It's shorter and faster. So you're practicing on sprinting through instead of running five miles You're running two miles, but you're running it really fast um, so that's that's what we what I mean by Focusing on the skill of what you're doing You definitely want to do some mobility work too because you're doing the same movements over and over again So you're running a lot You're doing a lot of push-ups a lot of pull-ups if you don't do mobility work If your technique in form is even off a little bit You could find yourself with some nagging injuries and then forget it right? You're not able to do what you want to do because uh things hurt and then one day a week You do like four basic strength training exercises and you should not fatigue yourself You're just kind of practicing your deadlifts and your squats and your presses and that kind of stuff And then you're you're probably pretty much set now the other part of your question was Keeping as much muscle mass as possible. I would forget not that you're not going to keep muscle mass But don't worry about that. Don't worry about aesthetics. Don't worry about anything else Not only that that actually is not advantageous for what we're training for right now Just focus on performance because the ranger schools, they don't give a shit what you look like and how great your pecs look They only care about your performance now after that after you pass and You know, maybe you can train for aesthetics and that kind of stuff a little later But for now it's all focused on performance and nothing is going to give you A greater return than actually practicing the things that you have to do In the test. I mean, it's it's quite remarkable. I mean, I've I've trained with athletes and people where I beat them At exercises all day long But then when we do a specific skill Even if it uses the same muscles that I typically am stronger at They kick my ass because they practice those skills so often So don't discredit that what you don't want to do is look at your Overall general fitness as the goal although that is an important thing to focus on You want to look at the skills because the rangers school is testing you specifically on skills What they're not saying is We're going to generally test your endurance and we're not going to tell you what we're going to do We're going to generally test your your chest and triceps strength But we're not going to tell you what it is They're literally telling you you're running you're doing push-ups You're doing pull-ups you're doing sit-ups and you're going to be doing a rock So because you know those specific things You got to get good at them. Yeah, a majority of it gets strong at them build endurance around them I mean that's it's focused around mainly around that and like you said I so I would only Add a couple of the big, you know four lifts in there just to compliment some of that stuff Yes, I would not do it to fatigue. I would do straight sets plenty of rest I think that would be a great strategy for you Yeah, anytime somebody needs to take a test for something what they're actually it's it's almost like this like, okay Let me ask you a question, right? Let's say I was going to test you on General physiology and I'm not going to tell you on human physiology and I'm not telling you what I'm testing you on You'd have to learn The whole human body to prepare for some random tests, but what if I told you Here's the 10 Questions that I'm going to ask you on the test. What are you going to spend your time focusing on right? You're not going to waste your time on general physiology If you want to pass the test you're going to focus specifically on the 10 things that I'm going to test you on So that's they're literally giving you the workout that the only real thing you need to focus on programming is One day a week do exactly what they're going to test you on One day a week do it maybe half distance half volume try and do it faster And another day a week do it even shorter, but maybe loaded and there you go Now you're kind of phasing each one of those skills for Strength strength endurance and then just endurance and it's going to make you better at the test. Does that make sense? Yes, excellent. Now. I know you said you had a lot of our programs you have them all get them in the forum Yeah, are you in our forum james? um I think I am still I haven't paid for it in a while, but okay, so here's what we're going to do We're going to charge you because you've been skating by with us. Yeah Get away scot-free. No, I'm just kidding If you are in there james what I would like If you decide to fire your your no-name trainer is I would like for you to hit to Every month or so or every few weeks go in there and tag us Yeah, I would love to hear the update on this ask questions and there's other people in there. We have other Military people in there who are experienced and other trainers and just you know get some consensus and kind of get some Virtual coaching, you know that way. I think that'll that'll benefit you greatly If you're not in there, we'll let you in for free by the way And then james what is what's the etiquette if uh if you and I are friends and you pass ranger school And you get one of those shirts. Can I wear one? Is that like okay? Or is that like frowned upon? I'm serious serious question. I mean I can definitely get you one I don't want it until you make it when you make it. I want one in that rock And then if people ask me I'll say james is my friend. Yeah, I don't think you can say you're a ranger It's got to say something like no no no I used to have one my boy because my boy had one and it just says ranger across the sixth shirt I know you know right james. Yeah, yeah Yeah, you know what i'm talking about and not they don't just like hand them out all over the place So it's like they're rare to get a hold of and I want to make sure I have a friend that I can say that's That's a ranger right now. So when you get past you do that you hit me up and then you do all the hard work and we'll wear the shirt Send us an extra medium extra medium. Yeah, thanks james All right, thank you. No problem. Yeah, when you it's uh when you have a specific test You know that they're gonna test you on they're literally giving you Generally the workout that you want it's almost like they're giving you the answer Why do why does this CrossFit make it way into so many things like this? Because that's the medium they think is like I got to get all this endurance and strength all at once and and so Just that's the one where everything gets you know, so muddy because they just smash it all together You know what I you know it kind of works. That's why Because very temporary window. I mean if this poor guy wasn't it works better than nothing Right. Well, well, I mean if he wasn't if he wasn't like uh, you know Working and had a life on top of training He probably could sustain this, you know, ridiculous amount of training that they have him going on And then he'd probably build It's so much resiliency that he would be able to power through the test and actually do okay So maybe he would pass this test with this going this route, but there's such a smarter way to go about it I love the analogy I've never I've never heard any of us use the analogy like that like you're right like you have a test You know what the questions are You could go study a million other things related to that, you know, all the other exercises Or just refine what's actually going to be there. Yeah, or just know those 10 questions inside and out I love breaking that apart like you said with different Approaches to each one of those types of exercise. So you do it fast. You do it long, you know, you do like, you know A slower gradual kind of progression of it That's I think that I could add a little bit to what you said because that one would I definitely think that you should do A heavy strength component. Sure. You know, I think that would it's like phasing the test, right? Yeah, I think a heavy strength and then I would actually even do one that probably pushes him a little bit further So that really pushed the endurance. Yeah. So and then exactly it's just more focused on maybe he doesn't have the The vest on or he has half the weight on the vest and then I would exceed the the distance pass the amount of time that you're So I mean, yeah, so give him so he's so he's building that tank a little bit So you have like an endurance an endurance day, right? You have kind of like a really heavy power Strength day and then something maybe I mean, but the key is you're practicing the same skills That they're going to test you on, you know, that makes The biggest the absolute biggest difference. I mean, look if one of the biggest examples of what we're talking about Is the olympics, right? The olympics are is one of the most competitive Places where you're going to see athletic performance worldwide and in the early days of the olympics What people thought would make the best athlete was general athletes So shop putters long distance runners wrestlers, they all kind of look the same But eventually because they're so competitive and you wanted your country to win You started to notice what was called the democratization of these particular events Where shop putters look nothing like long distance runners and that's because To be a very good shop putter means you probably look a lot different and train a lot different different leverage That's right. So if they're telling you what they're going to test you on practice those skills and Only do other skills as a way to prevent injury to prevent imbalances to improve mobility But the whole approach where you're like, oh, you need strength and endurance. Okay. Here's what we're going to do We're going to do all this stuff that's around strength and endurance and do very little of the skills That they're going to test you on that's that's the wrong approach complete wrong approach Our next caller is jack from missouri. Hey, what's up jack? How can we help you? Hey, what's up guys? How are you doing with that? Good, man? Good all right, so um quick background to start uh, i'm a 20 year old, um college student right now, um I've been lifting for about six years, but um, the first three were in high school and it was mainly sent around football and um basketball and track so it wasn't necessarily all calculated out it was more performance based um But um, so I left or I entered my senior year at 280. Um, I was a detackle so I was eating everything I could see so um Left or entered that year 280. Um, right now I'm about 190, but the lowest I got was 175 But I've been for about the past six months I've been reverse dieting and on a bulk and I've gotten the calories up from about 1800 at the beginning They saw some skewed thing I saw online to 3500 right now and that is about a couple hundred over my maintenance But um adjusting to getting in 3500 has been a little bit difficult and some days I'll get home later than expected and I don't really feel like putting down two pounds of meat or Six cups of rice or some shit like that. So I don't I miss out on the calories that day. So my question is if I don't reach the calorie macro goal For one day and hit under by about 600 or more give or take um, should I try and make those calories up? The next day and add them to what I was already planning on eating or should I try and disperse it out? Throughout the rest of the week Or should I just um omit it and call it good? First of all jack, you're you're kicking ass, dude. Um and say did you say you're 20? I am 20. You sound like a like a man, man Right, does he not he's not sound like he doesn't sound 20 to me for some reason. You don't sound 20, bro Well, you got to what 280 you said Yeah, no, you're you are you're doing phenomenal. Yeah, that's a huge increase in your caloric intake And maintaining that's that's phenomenal. Very very good. Yeah, I should I should thank you very much I should never been that low. I'm pretty sure I saw something when I was starting out Beginning quarantine. I said like 1600 calories was what I should be eating Being six four and 280 that is not what I should have anything No, no, but you're in a you're in a great place and It'd be interesting to hear what the other guys add But I actually wouldn't worry too much about those days and the only thing that I would caution you Okay, so what happened this happens to me when I'm bulking and I know sometimes it's hard like I've been up to places Where I'm pushing four or five thousand calories and then I'd have those moments where I'm like, shit I can't I'm a thousand calories behind and I'm already fooled. I do I stuff myself. No, I'm not going to stuff myself but When I always notice on those days when I go to bed lighter on calories the next day I the appetite like kicks up and then that's also the times where I Tend to play this game in my head where I go like, wow, I was a thousand calories low yesterday I'm starting right now So today I'm going to swing by and get that double bacon cheeseburger and fries that I really wanted I haven't had in a long time and you kind of play that game and you tend to go off Your plan because you're so hungry and you make worse than other than that If you actually stay on the diet the next day and you eat good and you're solid I actually wouldn't even worry about the day or two here and there that you actually don't hit your target Yeah, you're overthinking it 100% you're you're doing a great job I mean unless you have a specific like targeted goal Where you're like, okay, I'm going to gain this much lean body mass by this point or I'm going to get on stage Oh, yeah, that's a different or I'm going to compete But if you're if your goal is just you know, you want to keep doing this you like it You enjoy it sounds like you do you've been doing it for five years You started as a 15 year old and you're 20 now So you've probably built pretty good consistency discipline and you probably have a good relationship with it For the most part just because you started so young. I think you're overthinking it, man. Don't worry about it now Some days are going to be lower Naturally, you'll probably make up for it on other days But I mean you got your calories over 3000 and you feel good and on some days it feels like it's maybe too high Yeah, don't worry about it, dude. You're doing fine. Listen to your body Keep going on the track that you're going on because what you don't want to do Is create a kind of stressful environment around your food where you're like, oh my gosh It's 11 o'clock at night. I'm under calories. Do I stuff myself? How do I make up for this tomorrow? Do I spread this out over the next whatever days? You're 20 you're 20 years old like that This is a type of stress that why why add this to your life You're doing absolutely fine. I would seriously not worry about it for the most part You're based on what you're telling me you're crushing you're kicking out Sounds like you're getting a lot of it from Whole Foods too. Are you supplementing at all? Um, yeah, I'm trying to get a lot from Whole Foods. It's kind of on the college budget So it's just uh, cheapest I can do right now is just a shit ton of chicken thighs But um, but yeah, I'm supplementing. I'm just taking uh, I mean Fish oil creating uh protein pre-workout kind of like the basics. Um ashwagandha multi. Um I actually ordered um some uh mass enzymes, um The other day using your guys code. So thank you for that one. And so those will add the join the crew, but yeah, that's about it Have you have you tried the enzymes yet? I have not no, sir I'd like to hear your feedback on on how that helps with digestion, especially when you're pushing calories. It made a big Yeah, yeah, that's exactly what I was going for because um, I mean, there are going to be some males that are Much greater than the other ones. So digestion help would be killer I swear to god jack you're you're doing great. Yeah, you're overthinking it. Nothing. Yeah, you're totally overthinking it Just you're good if you miss a day because you weren't that hungry or you felt like you had to stuff yourself. Okay No big deal. Um, you just go back on the next day. Don't worry about Trying to make up for it. Now. Here's the other side like what what adam was saying Although he kind of explained it is something that might be negative Don't freak out about it But if the next day you're hungrier and instead of going to 3,300 calories you go up to 35 or 36 Okay, that's okay. You know our bodies really we didn't evolve eating the same amount of calories every single day We probably ate a lot sometimes and very little other times There's there's probably some health benefits to doing so plus life works itself out that way There's going to be some days where you're going to want to go out with your girlfriend or Hang out with your buddies and you're going to eat a little more and there's going to be times when you're like, you know What like here's what happens for me like If there's days where we're doing a lot of podcasts and interviews I like to eat less on those days. I feel sharper I'm faster on my on my feet so to speak And so those days I just eat a little bit less and it's not that big of a deal So it gives you a little bit more flexibility on other days to do that But don't overthink it. You don't want to create this kind of stressful environment around no exercise nutrition You're doing so good. The only thing like I said, I would caution is just being aware of your behaviors Right, so I I know the tendencies that I have when I under consume by that many calories on one day is I tend the appetite is kind of roaring and then that also is what will make me make I might eat a whole baggage that if they're I was going to eat a whole bag of chips one day Like that's the day it would happen because I'm I'm so low on calories from the previous day I'm I'm hungry right now And so I'll have a little bit extra calories like Sal's saying but then a little extra calories ends up being 2000 and carbohydrates. I miss my protein intake for a day And that's the only the only thing I can see negative about what you're doing already is If you're aware of that and you know, that's the the the tendencies that you may or may not have and just caution it pay attention to that Having a low day every once in a while. It actually is probably very very very beneficial to you Now jack, we like to give people something free when they ask us a question Do you have I based on what you're saying you've been working out for a while What program you probably got a good workout. Are you following any maps programs at all? um, I'm not I've uh, I've read about um anabolic strong performance and aesthetic to try and see um, which one would kind of fit like I told you I'm in a bulking thing right now and Well, with your experience I would go anabolic or aesthetic I mean you've been working out for for a while now aesthetic might even be appropriate for you So how many days a week are you training? I know this is against your guys advice, but uh Seven and I'm doing five lifting and then the other two days. I watch your guys's uh the webinar for um mobility Mobility, yeah, and I do the mobility routine. I do some cardio and I do some recovery Yeah, you're doing you're doing good at that either you're doing good All right, we're gonna send you maps aesthetic. So if you want to follow one of our programs I think that one will probably be appropriate for someone with your level of experience. Yeah And awareness run. Thank you guys Go there and then I the next one I'd love to see you do is strong I think strong will be great for where you're at right now. Yeah, you're doing great, bro. Good job, man. Thanks for calling Yeah, yeah, real quick. Also, um, I know you guys hear it with every single um goddamn call you get but I You guys have actually like changed my perspective on uh health and fitness because you aren't putting out Like the normal bullshit like do this like for 30 days to drop 50 pounds or some shit you're putting out stuff that is meant to optimize health and mental health as well and I think that is killer and I've put Or I've tried to put it basically my entire campus onto your guys podcast. I put my whole family on it Awesome, but can't get enough years. So thank you all very much much. Appreciate that. Thank you appreciate the support jack. Thank you, bro Yeah, of course. Take care. Oh, yeah So, you know what I want to talk about is how his voice made you feel Did he sound like a 20 year old to you? No, he's a man. Not even like the way he talked his cadence He does not he sound like just a grown-ass man. Did he look what he looked like dug? Do you look like a grown-ass man or what? Yeah, he does. Yeah, I mean he doesn't look, you know, 20 or young 20s, yeah, dude. He's way ahead of the he's crushing. Yes. He is You know what I like about hearing about something like this is that because he started so young he started at the age of 15 He's stuck with it this entire time. He's at the age of 20 He's where a lot of people will be, you know with exercise in their 30s Because he's now after you've done it for if you've done it if you worked out consistently for Five plus years. That's when you really start to figure things out a little bit. I think especially if you have a healthy approach So it's really cool to hear, you know to hear his his kind of his input. But yeah You know the thing about nutrition and exercise is at the end of the day Uh, it should not add stress to your life if it does it can become something that's unhealthy itself So, you know, if you're doing good and everything's going great, you don't want to like freak out because one day is off That'll do the exact opposite of what you're trying to accomplish with, uh, you know a fit and healthy lifestyle Yeah, and even I mean, I love this guy, dude Even his uh, you know, he was a Even his seven day approach to fitness. I like yeah, it was good He started to say it like I know you guys don't like this. But then when he said I'm like, yeah, but that's five days of resistance training He's doing mobility two days. That's awesome. Yeah, I'm about it, dude. So I like everything that this guy's doing right now I think he's got a great relationship with exercise. I think he's got a great I think the fact that he's gone from 1800 calories up to 3000 plus calories That's that's awesome. And then he's actually in a place where he's like, oh, I'm full for the day Like what a great place to be, you know The only thing and I just that when I know when I eat low calories like that My body wants to make up for it sometimes the next day And if I if I do stray if I do make it's that day, you know, and you and you kind of play that justification like You know, I ate late last yesterday. And so yeah, five guys two bacon cheeseburgers today I think I'm gonna do that I might want one of those later What are you doing to me right now, adam? Our next caller is sir haad from california. Hey, what's up sir haad? How can we help you? Hey guys, how's it going good? All right So a few months ago, um, I had this lower back pain and Funny enough just a day later my shoulder pain And I wasn't able to tell exactly on How it happened it was probably due to repetitive Um exercising and a little bit overdoing it so I decided to take a break for a few weeks and Just do some light training and swap lifting with some cardio And a few weeks later. Maybe I'll recovers and I can get back to my actual lifting So two weeks two weeks passed by I'm doing a cardio. I'm not lifting And uh, I didn't feel like I was getting better And the more I put cardio the more I started doing cardio It became this kind of like I got stuck in this situation where I'm doing more and more cardio and less and less lifting and um My appetite started dropping as well because I wasn't lifting as much. So I wasn't sending those build muscle signals And uh, so I got stuck in this situation where I'm doing a little more cardio less lifting and Because of my injuries So I went within this route for a couple months and Now I have I'm a little bit better on the hip but shoulders still bothering me so I started including some lifts in my routine and Surprisingly, I can do any leg movements like any leg training Really well the hip doesn't bother me But the shoulder actually bothers me on my presses and any overhead movement is Out of the charts. I just can't do it. So I'm doing very little lifting Like maybe two days a week. I do a really good leg session But the rest of the week is mostly light weightlifting light arms and maybe some deadlifts and carries and since I Not as active as anymore I still I'm doing a little bit of cardio And I'm doing a little bit of hip as well because I want to I want to use the hips ability to maintain some muscle mass because that's what research research shows And but also I'm stuck in this low calorie Ish Situation and I'm trying to reverse out of it, but I'm kind of happy with how I look right now although I've lost the Like more than enough Muscle mass I kind of I'm okay with how I'm looking with this Right now, but I'm trying I feel like my calories are really low for someone Um As active as I am especially with cardio, but I'm afraid to bump it up because I'm not lifting as much So I'm not sending those muscle building signals And I'm afraid that any additional calories that I'm going to put in are gonna be converted to fat instead of building muscle So my question is um, how how would you guys? plan your Diets and your trainings in situations like this And if you want to learn more on Like what exercises I can do and can't Feel free to ask and I just didn't thought maybe to go into those details. Yeah, so sir. So let me paint the scenario for you Okay Imagine you're driving your car and every time you turn to the left you hear a loud clanging noise So every time you go left you hear a loud clanging noise Now there's two things you could do you could either go to the mechanic And they can address why that's happening or you could stop turning left Okay, so the the choice that you've made is to stop turning left. You're basically saying Here's what's hurting. I'm gonna stop doing that and I'm just gonna do other stuff And then maybe it'll get better on its own it won't The problem is you're not addressing the root cause I really don't care about anything else that you're doing If you can't figure out why your shoulders hurting and why your lower back is hurting And it sounds like you've done nothing specific to rehab those areas. You've done no specific Mobility work. Don't worry about exercises to build your shoulders and to develop your body If you can't address the root cause none of those matter. Anyway, it really doesn't matter So I could help and kind of try to sess here Through this call. I noticed I could kind of see you on video It looks like you're pointing to the front of your shoulder when you're talking about front shoulder pain. Is it in the front of your shoulder? Yeah, it's the it's the front of the Rotator cuff here the point where it connects to the upper chest But it also shoots down to the elbow a little here in like this corner. Yeah, and that also prevents me from doing Heavy bicep work as well. That's not a rotator cuff that you probably have bicep tendon Yeah, bicep tendon inflammation the bicep tendon runs over the front of the shoulder And it sounds like you have a little bit of ac joint pain. That's where the collarbone Kind of there's that end joint there where the shoulder is Um, so you could do some stretches and stuff for the bicep. That'll help alleviate the pain in the short term But in the long term you probably need to work on what's called scapular mobility Retraction and stability. You're probably lacking some of that And I would focus primarily on shoulder mobility movements hip mobility movements Maybe spine mobility movements, maybe some stuff for the ankles That should be your primary focus. In fact, I would do that's all I would focus on For a little while before trying to figure out what exercises to do to develop those areas I would I would drop one of those those days or limit I would cut back on my cardio sessions and I would do Mobility work and the mobility work would I would live In the 90 90s and all the variations and then handcuff with rotation Wall circles just in love zone one stuff Everything that this is why I mean you were an example of why we wrote Maps prime and prime pro was to help people address this and here's the deal like the idea I get why you're doing cardio because you want to kind of combat the you know the lack of movement you're doing and calorie burn But let me tell you a 50 minute mobility session Focused on the hips and shoulders where you literally spend 45 minutes. It can be intense. It could be very intense You'll be sweating. You'll burn plenty of calories While you're also addressing the root cause of where this pain is coming from so and nothing's going to get you back to lifting weights Sooner than that and when you're when you have Maps prime for example. So in there we do like a zone one test, which would be addressing the shoulder area We also have strength exercises to support that you know that go with it So you have the mobility work that you do to address it and then as you start to progress and feel better There's specific exercises that we take clients like yourself that are going through this To help strengthen that new range of motion that you've probably regained back from doing all the mobility work But um, yeah, you know like sal said right now You're just avoiding the things and they probably feel better because you've stopped doing it inflammation comes down But you you still didn't address the root cause of what's going on Yeah, because we just build on top of that and then you're going to get stronger in other areas But eventually that's going to get exposed and it's going to set you back And so I guess why we kind of are just all honing in on that is because it's a big signal For you to really focus on that and get your shoulder to function optimally again because that's what we want to build upon That's what we want to get stronger and supported Because then when we go back to actually lifting weights you're going to feel that difference too It's going to be a performance enhancement not it's not this huge regression You're going through and I think that's like the psychological challenge a lot of people face when You know they go through like these types of exercises like think of it more as a performance enhancement You're going to build up your entire body and be able to uh, you know really accelerate your progress Yeah, do you okay, so do you have maps prime? That's absolutely actually that's Funny you brought it up because I do have maps prime and maps prime pro and before my injury I had I was doing like to at least 10 minutes Before each session I do my priming and post priming after the session and I had done those evaluations on the three zones and I And I did not find any mobility issues like I can extend overhead my shoulder and do the wall circles very well like Not perfectly, but at least there's no like lack of motion and same with the hip But it's just that after I got hurt Uh, I wasn't able to even do those movements because of the pain And that's why I'm struggling right now because I don't know because I thought it was a mobility issue But I was doing all of those before it happened Yeah, no no sir. It is a mobility issue the signs that the the red flag is the pain Right, so you're doing normal traditional exercises and it hurts now mobility doesn't just mean range of motion It means how you're moving and how muscles are are connecting in fact Some of the people that I've trained in my entire life with the worst Pain issues had incredible ranges of motion. They just had lack of control And lack of stability. So here's what I want you to do you have maps prime Here's what I want you to do get it in the form so I can see some of this movement Yeah, your workouts are going to be the fortification sessions in maps prime So there's fortification sessions in maps prime, which are actually correctional exercise based Workout, so that's your workouts Do those and then the priming movements I want you to do those three times a day and I want you to slow them down Don't worry about oh does it you know my right? No focus on the connection Slow them down connect to every single centimeter of movement now and play within your edges within your limits What that means is if you're doing a primary threshold Yeah, if you're doing a priming movement and you notice that oh, that's about as far as I could go Don't modify the movement stop right there and then slowly try to increase or improve upon that Over time but three times a day. I would do 10 minutes Of those movements and then your workouts for now or fortification sessions slow everything down It's all about connection and feel don't worry about anything else Connection and feel and over time you should be able to solve something if you do a good job of finding those end ranges before the pain You're going to notice that the more frequently you apply these like you're going to be able to move that A bit further so it you know the pain itself will start Sort of dissipating at certain angles And so you just got to be very gradual with this approach so that way, you know, you can progress for yeah By the way, you know This is sometimes very hard to do on your own one of our challenges when we created Our maps prime and prime pro programs was exactly that people have a tough time assessing themselves Especially if they don't have a background in how to assess and sometimes What you'll what a professional will see is so subtle That you would never notice yourself. So this makes it very challenging adam gave great advice He said get in our forum post some of these movements post videos. There's physical therapists and trainers There's us in there. We can help and then here's the other thing This is this is like if you really really really just want to get this fixed We have we have partnered with a company that offers physical therapy in your home and it's totally covered by insurance It's you go to get luna Dot com. So if you have health insurance You can have a therapist who specializes in working with athletes and movement and correctional exercise Come to your home for like, you know, five sessions diagnosis and they'll diagnose you Right in front of them because I'm you know, I've definitely worked with people where they show me a video I'm like, man, I can't really tell I got to get in front of this person And I have to walk around them while they're moving And the and the movement changes are so subtle that I wouldn't have been able to notice Otherwise let alone somebody who has an untrained eye or somebody who's not a professional in that space So that would be the other resort if you really want to get this fixed Have someone come to your house. They'll focus specifically on on you You go to that website get luna dot com and your insurance covers it But other than that searhod, we'll put you in the forum post some videos and let's see what we can figure out there Awesome. Thank you so much guys And one last thing. I don't know if we have any more time, but how would you approach calorie increase at this situation? Yeah, right now right now with what we're doing with correctional exercise I would keep them at maintenance and maybe a slight surplus, but I wouldn't worry about body composition changes just yet Let's focus on fixing the root cause of the pain because if we can't figure that out You'll never be able to do all the other stuff you want to do. So we got to really focus on that first Amazing, okay. I really really appreciate it. Thank you so much And I also want to thank you on behalf of everyone who listens to mind pump because you guys are throwing some Bad ass information out there that nobody else is doing. Thank you so much. Really appreciate you guys. That's true. I agree with you. Thank you Thanks, dude Thank you, brother Yeah, you know, uh, this really highlights a challenge that we all talked about when we created those programs Well, this is okay This is why I asked him to go in the forum and I I know in prime pro I I did this because I know that When I would teach and I used to do like some of this stuff like in a class setting Even with people me sitting in front of them doing the movement Yeah, they when they They do it and they think they're doing it the way they're not mirroring you but the intention isn't there totally not there And so so a lot of people they'll do these tests and they'll be like, oh, yeah I pass zone one two and three and I'm like get the fuck out of here. I know you did I could just see the way you stand in your posture and I can tell that there's no way and they're being genuine They're being sincere. Yeah, I mean I okay. I struggle with zone one I still do not have a pass on zone one And I have I've good shoulder mobility and can do indian clubs and mace swings and Do a lot of things that we talk about on the show But still can't pass that test because there's areas to improve there So I think a lot of people think just because they can do it They can go through the wall circle, but they don't realize they push their body Four inches to the left when they do that like you're not you're actually not performing You have to be in your body. Yeah, which is a really hard thing to to teach It really comes intrinsically like you've figured that out through Feeling your way through these things and you have to know how to do that And so it does take quite a bit of coaching and extra cues to you know to keep you on track Here's a silly example. This is not not related to him, but just a silly example I would do let's say a cable row with a client And the form from the outside Looks pretty damn good even to a trainer looks pretty damn good. And then after the set they'd say I felt a little pressure in my lower back and this is what I would do I'd say okay, let's do another set we go to do the set and I'd say okay before you do a rep Brace your core like I'm gonna poke you in your stomach. That's all they would do The form actually wouldn't even change They would just brace their midsection as if someone was gonna poke them and all of a sudden No pain or no pressure in the low back. This is what we're talking about when we talk about intention Now I did mention, you know get luna.com because sometimes you're just you're not an expert You're this is not your your field of expertise The issues can be so subtle and you can literally be stuck in a situation. You're like I'm doing I think I'm doing everything Why the hell do I still hurt stop guessing? Yes, in that case you have a professional come to your house And they'll fix it for you and then you're done You don't have to worry about it ever again You really figure it out after about you know five or ten sessions and then the problem solved Otherwise it could end up being one of those chronic issues where you're just like oh, I guess I can never overhead press Or I guess squats are just out of the question for me, which you don't want to be in that position Our next caller is rachel from kansas. Hey, what's up rachel? How can we help you? Hey guys, um, I'm super excited to be talking to you. I'm a huge fan of the show um, so my question is is I am a huge like nutrition and exercise enthusiasts But I always struggle to figure out what to do with myself Um, I've been lifting weights consistently over the last eight years and I built a ton of muscle And I love that but I'm at the point where I feel like either my body fat's too high or I have too much muscle for my frame So my question is basically how can I speed up my metabolism without getting any bigger muscularly? Um, as well as just getting my calories into a better place Okay, uh, good question I also see here in your question that you wrote to us that you're in your last year of physical therapy school I am very cool. So you know what you're doing then when it comes to movement Okay, so where are your calories right now? How tall are you? What's your body weight and do you know? My calories are at 1500 on maintenance I'm five three and I'm 150 pounds and I usually vary in like between 140 to 150 pounds Um, and my body fat is about 20 or 21. Wow. Okay. So you are one of those very rare Female individuals where you just hold on to muscle. Does that is that I do Okay, they call me a little bulldog in my class because I'm just that muscular Yeah, very and that's very rare. It's actually a cool thing to to to have because you're always going to kind of be sculpted and toned But you want to get smaller and you don't want to have to cut your calories And I can I can understand this in my entire career. I think I've worked with maybe a couple women Yeah, it's a good one or two in this situation Here's what and this is where I give advice that I never give it to anybody else cardio Yeah, I would say your cardio. Yeah reduce your reduce your your resistance training and do a little bit more endurance training And your body will pair down Some of your muscle size as far as boosting your metabolism without increasing muscle mass It's really hard to do Now there is a range of calories that your current lean body mass will burn on the low end You know, there's a number and on the high end. There's another number What determines that is typically macronutrient profile will help so high protein helps with that But the other thing is are you sending a muscle building signal, which it sounds like you are So again, this is one of those rare instances where I would say Reduce your resistance training Maybe even reduce the intensity of it when you're going to the gym You're just kind of going through the motions going through full range of motion Do a little bit more endurance work and that may give you the look that you're looking for But I will say this and I'll caution you okay The you've heard the term the grass is always greener on the other side, right? Okay The women that I've worked with I can think of two specifically who are very similar to you They did this and you know what happened? They stopped because they said I don't like this I like doing what I did before and it felt better It felt better to have a little more muscle and I felt more solid and I like the way my butt looked and all that other stuff So give it a shot But I my money is on that you'll probably do it and be like nah I liked where I was before Yeah, you're yeah, that's what that's what I've always struggled with just because I love to be strong and I love having muscles But it's just like I just have a lot Oh, damn you. Yeah Literally, uh, yeah your staff my x was a little bit taller than what you are at five three But your body fat percentage and total she was like 158 And two inches taller than you uh, and she walked around like this And I remember when we got her ready for her first show and she actually had a different she hired a coach outside of me To help her and I remember He had to completely and the one of the the feedbacks from the first judging she had was her her quads were too developed for women's bikini And we had to like completely eliminate leg training all she had to do tons of cardio Her calories were so I blew my mind And I swear that like it was so hard for her to even lose a pound or two of muscle It was just so crazy to see and I've only met a handful of of women that have genetics like this and I 100% agree with Sal like you know to get down there I remember it was great because so she could say she did it and she got on stage and she won she did great Uh, but I remember her not being happy. I remember her being like I prefer the muscle I prefer a fuller body and looking that way and being strong and and not feeling all Like I have to do cardio three four times a week but yeah, you were an example of uh, The advice we give to you would be the opposite of what we give to most people is you're somebody who I would say You know start. Yeah, I would encourage circuit type training low rest periods and you know add cardio to it because in your case Your body probably just hangs on to that that that muscle mass Okay, um and just to be clear so you guys did say like so I do bump up my calories or try to get them higher or just 1500s fine Okay, so you can okay. There's two issues here that we're looking at one is Do you want to eat more calories because 1500 Feels too low to you. Does it give you less flexibility when you want to hang out with friends? Yeah, it's mostly just the flexibility like I can stick to it and it's fine in my day-to-day life But I run into issues whenever like, you know, just special events and things like that And I mean granted that's not gonna make or break anything but yeah, so you can slowly bump your calories But here's my guess With rare individuals like you that hang on to muscle It'll make it even harder for you to lose muscle I would I I bet this let me ask you a question when you increase your calories. You just build muscle and get stronger Yeah You know everybody listening and watching to this right now is like everybody's like everybody hates rachel. I feel so bad for you Yeah, you know, okay, so here this is I know you didn't ask for this Uh, but I'm gonna go in this in this direction because this is so common for most people There's a certain amount of acceptance that we have to have with how our bodies are Some people's bone structure isn't perfect. I mean, I had narrow. I have naturally narrow shoulders I had to accept that some people have gives a weird face short. Yeah, weird things just I don't say that with weird face Kind of beak like yeah, so thank you just for giving the details Some people have some people have short muscle bellies other people have long muscle bellies things that you can't really change You know, acceptance is gonna go a long way here and you're you're young I mean you're you're in physical therapy schools. You're probably in your 20s You know, I tell you what I in 10 years 15 years you're gonna love your genetics You're gonna love the fact that you hold on to muscle. Yeah, it's gonna keep you lean You're gonna you're gonna bounce back from having a baby If you ever decide to have a baby at one point way faster than other people You probably pick up athletics very easily. So at one point you're gonna love this I know right now it's challenging because it's like you want to do a particular thing and your body doesn't want to do it But there's a certain level of acceptance here that I think you know would be a good idea to focus on because What you don't want to do is this what you don't want to do is get so caught up on the fact that you want to Be smaller that you damage yourself. You know the example that adam gave with his ex-girlfriend I mean had she continued doing that because she liked the look she would have probably caused Oh, she did she lost her period. Yeah, see that's why we that was like why we never did that again after that was because she lost her period for Months after that. Yeah, so, um, I guess, you know, I'm sorry for the maybe not telling you exactly I want to hear but I mean, I'm gonna tell you right now from the outside Uh, these are great genetics to have they're gonna really serve you well work with your gifts Yeah, you could you could play with some things like this I give you some other things, uh, you know, you could you could try and do like I might drop you down to just one day of like a maps anabolic week And then I'd get you doing things like like mobility stuff and maybe we would pick up some You know things were we're challenging your endurance and doing yoga. Yeah, do some yoga Do do some things some practices like that that might be kind of away from now Again to sal's point you may not like all that and you may love lifting the weights because you're strong Because I know I mean I tell you what I know that that's what my actually love to lift because it feels good When you're a strong and powered woman and you're you're lifting as much as just about anybody else inside the gym It's a cool ass feeling so You know, you could play with those things and see how you like it and see how you feel and see how your body Shapes up and if you if you're happy with that, but you're in it. You're in a good you have a good problem Let's put it that way. Do you do you like? I mean, yeah, I appreciate you guys and um, that's awesome advice and I just wanted to get basically your guys's expert opinion on what's going on here because You know Run my brain on it for a while and I just couldn't figure it out. So yeah, you got you just got really good muscle building gene You know, Rachel, I tell you what if you're if you like the competitive aspect of exercise You might be able to focus on that. We have a program that we wrote for obstacle course racers And but it's it's it's you're gonna build a lot of stamina and endurance drastically different It's competitive and for someone like you it might give you a little bit more of the look you're looking for because it's not focused So much on building as it is on Performing well and maybe the obstacle course race not that you need to do a race But rather train that way. So why don't we send you that program? Take a look at it if it looks like something that might be interesting Give it a shot and and see if it gives you a little bit more of what you're looking for Awesome. Well, thank you guys so much. I super appreciate you guys meeting with me Like I said, I've been a huge fan of the show So it's an honor to get to talk to you guys. Thank you, Rachel. Awesome. Rachel. Thank you. All right. Thank you guys Thank you Yeah, one big thing I took away from that was that you guys think I have a weird face. What the hell I was just piling on I was just trying to make Rachel feel better. Yeah You know what? So you want to know what's funny? So I had a client I trained I literally remember two women that were like this because that's how rare it is of all the women That I trained in my entire career either directly or by proxy through other trainers and in the gym And there was one woman no joke No joke She stopped lifting weights and only did you know athletic based stuff and and she looked like She looked more muscular than women would look if they did bodybuilding for years That's kind of genetics that she had this was monique, dude It blew my mind when I saw I mean, I want to say too. This was so this was way long time ago now I remember the diet that her coach had her on and it was because they just they could not get her to lose Like she like had to he's like I'm not she's not allowed to do any leg exercises for the the next three months It was cardio crazy super low calorie And remember coming home every day just like so angry She could just cut that hard and not like lose any muscle mass whatsoever. She's built just like this I mean she was taller than she was but she also carried 10 more pounds On her body and it was that was like and they're rare It's like she was the only woman that I had known that well that had this That genetics like that. Yeah, you hit it real too though. Like this is when you turn 35 40 She's gonna love it. Yeah, she's just getting her everyone's gonna be like, what do you do? I don't really do much. Yeah exactly this current I love the idea too. You when you said ocr It was literally that's what I was meaning by like Hey, maybe this is a cool fun time for you to explore some other modalities and You know ocr would be great for someone like this because she would she would just get leaner And she would look still muscular and awesome. Yeah. Yeah, but that grass is greener on the other side, man That is a real lesson. Like, you know, there's so many people out there that hate, you know I mean, I'll give you a simple example like, you know, I have family members that Women who hate the fact that they have really curly Thick Mediterranean hair. Oh When I wake up in the morning, it's so bushy and I got to do this and I go to that and then my wife has got this ultra straight Sleek hair and everybody's like I wish I had your hair and my wife's like I wish I had your hair I hate the fact that I can and it's like, you know, it's it's you you oftentimes want what you don't have And if you get stuck in that, it's you'll never be happy Well, you never win because then even when you achieve that you then you want the other side Exactly, exactly. Look if you like our information head over to mind pump free.com and check out all of our free guides They can help you build muscle burn body fat improve your performance We even have guides for pain and guides for coaches and trainers. Again, it's mind pump free.com You can also find all of us on instagram So you can find Justin at mind pump Justin me at mind pump sal and adam at mind pump adam