 Compound lifts are generally superior to isolation exercises. Number one, they hit larger amounts of muscle groups or muscle mass. Number two, even for the target muscle, they hit more muscle fibers. Now, I know what you're thinking. Hey, Sal, all the pros like to do isolation exercises. By the way, that's the voice of the person who would ask such a stupid question. Here's why advanced lifters like isolation exercises. Over time, you can train your body to activate more muscle fibers with isolation exercises. Now, when you do compound lifts and you activate more muscles, you tend to do that on your own. Here's a test. Squeeze your hand as hard as you can to keep the rest of your body totally relaxed. Now, repeat it, but this time, squeeze your whole body. Did you notice you squeezed harder the second time around? That's because the central nervous system is more powerful when it's activated more broadly versus in a more isolated way. So compound lifts superior, especially if you're beginner or intermediate. As you become more advanced, well, yeah, now you can probably use more isolation exercises. Still really popular in the bodybuilding space. That's why it's the advanced lifters who say, no, no, no, you could build great muscle with these exercises. And it's almost as if they forgot how they first started training. That's how I feel too. I'm like, do you not remember how you built that physique? Yeah. And like now, of course, now where you're at the low, you know, and there's another part to that, too, is that those, those lifters are training six, seven days a week for an hour or two hours at a time. Like when I got to that point, that's what I was doing too. I was splitting the body parts of I was doing full body. I wasn't in the gym seven days a week, hour at a time, sometimes longer and training full body routine. That was just way too much. It should be crushed. So then you begin to break up body parts, you know, you start splitting them up in two or three body parts and it gets down to and then eventually down to one because you have such a high level of frequency that you're training at in the week. But that's just not 90% of the population. And even the people that want to be bodybuilders or want to identify as a bodybuilder, that's still not you. Yeah. Like it wasn't even me training to be a bodybuilder. Like I had to train for a couple of years with no misses before I go. Totally dedicated. Yeah. Now, yeah. Totally dedicated, totally consistent for years. And then it's like, okay, now I'm starting to see value and starting to split up the body part. It would be like a high school football coach watching the pros and saying, oh, these are the plays we're going to do. Instead of the basic plays we need to focus on. All right, that's a good point. So again, it's all about CNS recruitment because let's say I'm working my chest. We can look at my chest and see how many muscle fibers I'm actually really activating and the intensity dictates the amount of muscle fibers that I can activate, but also my ability, which I can develop over years of training. For example, Olympic lifters can summon most of the strength that they have the potential for with a lift because they're so advanced. The average person, even if they try their hardest, isn't able to do this. There's governors in the body. Now you can bypass those governors under extreme emergency situations, which is very rare. That's the story of like the mom that lifted the burning car off her kid type of deal. But the average person in the gym isn't going to be able to do that. And so isolation exercises are just less effective. Now compound lifts. What about time under tension? Yeah, that's the other voice of the person. Yes. That's the real thing. I was waiting for a moment. Me and my bodybuilder friends are going to fight you. Yeah, you know, it's funny about that. They'll show that faster reps sometimes are more effective. And then the argument is that, oh, maybe it's the change of the direction because that small stretch at the end and the weight is obviously heavier as you change directions for, you know, a microsecond or whatever. But, you know, really it has to do with how you're able to activate the muscle through the central nervous system. That's like the most important factor. And if I'm working my chest and I'm activating my shoulders, triceps, core, my grip, I'm going to activate more muscle fibers in my chest as well versus just sitting there and trying to isolate my chest. It's just the CNS works better or fires harder that way. Now a high level bodybuilder, they've been training for years and years and years. They can isolate a muscle and maximally contract it and really activate it. You get the average person to try and do that, especially for hard to isolate muscle groups like the lats or something like that. It's just, it's just not going to happen. And then there's of course the convenience factor. Like I could do one exercise like a squat and that would take the place of a, you know, leg extension, leg curl, hip thrust, abduction, and be more effective than even combining. I mean, I feel like this is the, like we talked to, you know, was it Chris, Chris Ketlin and who else are some friends of ours that have been training for, you know, 20, 30 years of their life. And you tend to go on this like, if you started right, that is right. You started on like this full body routine and then you like get into this kind of bodybuilding kick where you split the body part up and then you end up back again at full body. At least that's been like my kind of similar journey, right? I think that when I was in the gym seven days a week consistent for that long, it made kind of sense to do that. But I'm at a point in my life now where it's like, I'm not trying to train seven days a week or really not. I'm trying to do what I need to do to stay healthy, fit, strong, and mobile. And so I want the biggest bang for my buck type of moves. Period. Yeah, period. Every hour that extra I had to spend in the gym trying to sculpt my physique is a wasted hour that I could be spending with family or on the business, which I'd love to do. So it's like, what's the least amount of time I can spend in the gym and still have a physique that I like and I want and still be strong and still be mobile. And I just, you can't do that with all isolation exercises. It requires more time and effort into the gym. And I just, when does that make sense? It only makes sense when you're that dedicated to the gym that that's all you want to do is seven days a week in the gym. And by the way, this is why isometrics, when you're pushing against an immovable object. So there's a type of isometric. Can't remember the name of it, maybe Justin. Yielding or no, not yielding was the other one. It'll come overcoming. Overcoming. Thank you. So there's a type of isometrics where let's say we'll put a bar, we'll load a bar with a weight that I can't lift no matter what. Okay. And I get under the bar and I attempt to press it like a bench press and I literally push as hard as I can. That's a type of isometric that those type of isometrics have been shown to activate the most muscle fibers over any other type of contraction. Concentric, eccentric, doesn't matter. That type of isometric activates more. Now, why is that? Well, imagine yourself trying to move something that you can't move and putting all your force into it. You are turning the CNS on to its max capacity because your CNS knows what you're trying to do. The weight isn't moving. So recruits more, recruits more, recruits more. And then you're activating all the muscle fibers. By the way, when you're doing that, like attempt to do that and not activate the rest of your body. Like I said, the hand grip test. Imagine squeezing something as hard as you could. You naturally will grit your teeth, squeeze your other hand, squeeze your entire body just to exert more force. Because you know that naturally you know that that's going to give you the most amount of force versus being totally relaxed and just squeezing my hand. To me, I guess I look at it obviously from like more of a functional, like athletic perspective, but in terms of anchoring your body. And to be able to kind of squeeze a muscle and do that without anchoring your body into the ground or to an object or whatever it is. Like you're not going to be able to produce as much force. There's just no way. Once you learn that process of like really grounding yourself and becoming immovable. Two, this is one of those things where like anti-rotation and things that against lateral instability, like we can learn how to kind of ground and fight those forces that are opposing us, we become more powerful. You'd be able to generate more force. And this is one of those complicated things it's like hard to describe to people, but it all starts with that mentality of like, if I could just squeeze one muscle, but now if I could like actually like squeeze the rest of my muscles to contribute, so that way now I'm driving more force into that. By the way, power lifters know this. So you ever hear a power lifter say use leg drive on a bench press? Yeah. It's like what? What the hell do the legs have to do with a bench press? The legs literally do nothing on the bench press. Yeah, power lifters will say if you give good leg drive, you'll press more weight. What did the legs have to do? Well, maybe stabilizing you, but what does it have to do with the press? You're activating more CNS. You're pressing the floor and activating your hips and your quads and your hams and your calves so that your- It's contributing to your overall strength. So that your upper body can generate more force. And then one thing that you were kind of talking about is of course, this is, I don't even think I need to make this argument. I don't even, I hope nobody's making this argument that having your muscles work in concert together is what they do in the real world. So you could train all the individual muscles involved in a deadlift or you could do a deadlift, which one is going to make you stronger at lifting things off the floor, right? Even if you had the same isolated muscle strength and development, which you wouldn't, but let's just say you could. Now have them work together. It would be like having all the players on a football team practice by themselves and then throw them the game. Now everybody play together. Terrible. It's never going to work that way. You have to, they have to work together in concert. And so that's the functional aspect of compound lifts, which again, I hope I don't have to make that argument. If you're a fitness influencer and you're making the argument that isolation exercises are more functional because they develop more muscle or whatever than compound lifts, like quit your job, go do something else. That's the worst argument of all. So sexy when you used sport analogies for stuff now. I made sense, didn't it? Speaking of sexy though, can I please, I want to finish the conversation about these princess shoes that Justin's wearing over here. They're wonderful. Princess. Can you please take them off so I can see? I want to, you walked in. I can't take them off, bro. They look like they're painted on. Hey, put your foot up in there. Come on, I want to, can I get a good look at these things? Look at that, huh? Okay, so what are they called? They're called Nike, what? I don't know the name. On the box specifically, but it did say racing. That's why you bought them? Yeah, I bought them just said fast. Yeah, man, like I'm trying to be fast. Do the foot motion you said they're going to generate. Look at that, dude. I've never seen those before. You know what they remind me of? Are they new? They're kind of minimized, but they give a little bit of a heel lift support. So, and two, it has like decent like lateral stability because if you get running shoes, they're terrible to train in. Andrew, you make sure you get those on camera because I want the audience to see how fucking ugly those things are. They fit your foot like a salt. Jealous, Mr. Shoes. Hey, the bottom is like a tire tread. Look at that, maybe they are fast. They feel good, actually. Yeah, that's cool. They do kind of look like those Ferrari shoes. Can I tell you what they remind me of? Okay, they're there right there. Yeah. Oh, wait, they're unisex. Oh, that's good, I'm glad. Do you know what they... They still have a couple sizes left. Oh man, I didn't know that. Mostly the mid-sizes are left. Why am I attracted to unisex shoes? I wear chucks too. And those are like... Oh, stop trying to call it. Listen, I've seen these shoes before. You have? But they look a little different. Doug, look up Ninja Shoes. Type in Ninja Shoes, bro. Look at the Ninja Shoes. Tell me they don't look the same. Hey, bro, Sal's so happy right now this is not him. Oh, they are like Ninja Shoes. They're only different shoes. That's like a slit in between the toes. That's not accurate. Hey, Ninja Shoes look like a vagina. Why do they... Oh, that's for gripping trees and stuff for climbing stuff. Hey, man. You wear basketball shoes and don't even play anymore. So, what are we talking about? Hey, I still identify. I identify as fast. So, that's where I'm going with this. I don't identify as shit without like... Hey, you know, that's hilarious, dude. Hey, but listen. But listen, are those unisex, Adam? What? They're not, right? Hey, the shoes that I used to wear, you guys used to make fun of? Remember? Yes. The Sombas. Yeah. Indoor soccer shoes? Yeah, yeah. You used to make fun of them? Yes, but kids are wearing now. No, Sombas are. I should have never... No, Sombas... Yeah, they have always been. I've always been. That's not what you said when I wore them. I know, I just like fucking with you. That's why. Sombas are... I have Sombas, I told you for my snowboard boots. Sombas are cool. Is that a world? Yeah, but you have to spontaneously juggle a soccer ball. But yeah, you've never... You've never played soccer. So that's why I make fun of them. Wait, hold on a second. I can't do that. You can't wear it. My mind's blown right now. You mean when I was wearing them, they weren't actually dorky? They were cool? Yeah, they were. You used to fuck with me. You guys lied the whole time? Yeah. Oh my God. 100%. This is terrible. Trying to think. Trying to think. Chucks is the safe... Yeah, that's the safest. Chucks are the most universal. You know what? I think they're actually the most sold shoes ever. I don't think anyone... Really? Yeah, they might even be up there. You know what trips me out about Chucks? Jordan's are up there too, right? But I think Chucks are up there. Do you know what trips me out about Chucks? I watched the first Rocky when I was a kid. I can always go back to Rocky, right? Anytime I talk about him. I watched the first Rocky. We'll talk about Star Wars now. He wore Chucks in his morning run, running on pavement. Early in the morning, remember he drinks the eggs and he goes, yeah, yeah, yeah. So I watched that and I'm like... Bro, that's like the universe. That was the original NBA shoe. Bro, Will Chamberlain was one of those. Yeah, that was the NBA shoe. You ever try to go running in Chucks, bro, on the street, especially when you're not a runner? Running is no fun in Chucks. Is that the number one sold shoe? Nike Air Jordan 1. Yeah, that's the original. Oh, wow. Chuck Taylor All-Stars number two. Number two. Look at that. Jay's and Joe Taylor's, look at that. Wow, Air Jordan's are like, there's like four of them in Chucks. Do you remember the add to these? Do you guys know the story behind these? Which ones? Those Jordan's, those Jordan 1's. I don't. So this is what made these go so viral, okay? The NBA only allowed white shoes. And they didn't, they didn't ban, they banned these shoes. So he paid a fine to shine. Yeah, and that was the advertisement. These shoes are illegal for the NBA. Yeah, that's true. Like that was like the. Wow, that's smart. Look it up, Doug. Like I wish there's an ad still for like, look for the original Jordan 1 illegal shoes, NBA illegal shoes, something like that, sure. That's gotta be the smartest ad campaign in my life. Oh, it was the most brilliant ad campaign ever. And it was perfect. They were like, oh, this is so great. The NBA is finding him for wearing these because they're all black. And we're going to say they're too hot for the NBA. They're too effective. And that it went games. That is the smartest strategy ever heard. And then of course now it's an iconic fashion brand, or fashion wear, right? Okay, here you go. Here you go. See if you can. Oh, they're like censored. See if you can do it. Is this it here? Yeah, do it. See it. Oh, the commercial? I want to see it. Yeah, run it for the guys so the guys can see it. Oh, I don't know if it's a video here. Oh, nice. I'm just looking for you. And are you helping Jordan or Doug over here? Doug, put the abacus aside and click on the computer. I get it. I get it. So many feet in the world. These guys are original. I want you guys to see this because it was so iconic. Okay, let me cast. On September 15th, Nike created a revolutionary new basketball shoe. On October 18th, the NBA threw them out of the game. Wow. Fortunately, the NBA can't stop you from wearing them. Air Jordans from Nike. Brilliant, right? That's smart. You might want to mute that now, Doug. That is a smart strategy. So brilliant. Hey, speaking of shoes and funny videos, Justin, that video you sent me last night? Oh, the saddles? Oh, yeah. Can I just tell you right now? I laugh so hard. My wife yelled at me because I almost woke up the key. It was, what was the title of it? It was a Chonkla Power Rangers. Chonkla Rangers. Yeah. Well, the audience has, okay, first of all, you've talked about this on the show many times before about your mom used to take her slipper and throw it at you. Oh, and she could hear, like, precision accuracy. Oh, bro. She, if she was on the freaking plane flying to the Death Star, she would have thrown that thing right in the tube, killed everybody. She was so accurate. Anyway, every ethnic mom, so anytime I had made friends that were ethnic, meaning they're parents from other countries, I would talk about my mom would throw a slipper and they'd be like, oh my god, my mom too, right? So Hispanic moms call it a Chonkla. There's different names for it. So on the video, it has all these ethnic moms and they hold up their slipper and they have like all these different names for their weapon. Unite them, like Power Rangers. Yeah. And their sons are like, like running away like, ah, ah, so good. So good. Chonkla, Chonkla, Chonkla, Chonkla, Chonkla. And they're like grown men. Like my age, they're all getting hit by. Yeah, so good. I like that so. So the best part is he sends that to me, I'm dying of laughter. So I send it to, I have this huge family thread with all my aunts, my mom. My you know my cousins uncles and I send it over and I'm like wonder if my mom's gonna get mad No, not only did they not get mad. This is they're all proud bro. This is like a source of pride apparently I Said I sent it to my family. Listen. I'll read to you guys But they wrote and then my aunt comment She goes your mom was the best aim and then my other aunt replies um Paula that's my aunt's name Mom would say go wake up your sister and I would go and carefully because you would reach down to throw Your shoe at me then my mom starts laughing at her then my other aunt goes it must run in the family then my mom goes It's a talent My mom she got my brother the grocery store because he was he was terrible by the way my brother He was a he was a good kid like loving happy We used to call him Joe we still call him Joker because he's always happy and always in a good mood But he was a terror because I don't know it was like it was like you put it was like he never ran out of energy He was always climbing doing you could not take your eyes off of my boy energy He had he has a son. It's just like him dude Just like him to the point where they have to gate every part of the house But they have to figure out special ways to do it because his kid at two years old will climb or Dismantle anything he took his walker. Nobody knows how he did this went up the stairs at their house Don't know how they got through the gate through it off the balcony onto the floor Where his little brother was which he missed his little brother? They all freaked out cuz I know it was it was him. So I'm he's telling the story my mom's like You got your own you got one of your own But anyway karma we're at the grocery store and my brother was probably I don't know how it was for maybe and He escapes Somehow because it was my job to corral them and he starts running down the aisles and he's just knocking shit off the Smiling yeah, yeah a fast right and my mom's like get your brother. You know, so I'm trying to chase him He's how fast he's like I can't get him. So she takes off for her slipper and she whips it It's a me falls Another Bob Look Running Hey speaking of training kids, I just saw a clip of Jocko. Oh, it's a good clip. It was he's talking about Training your kids and he's just teaching them right yeah Yeah, well, he's talking to two other fathers and making the comment about hey by six years old Your kid should be making his lunch for school. Yep, and both the dads were like Yeah, no, my son can't make his lunch like that and he goes oh, so you're letting him suffer then and they're like You're making him dependent. Yeah. Yeah, you're making them dependent then your kid Maybe six or seven years old. They should be able to make their own lunch for school What do you think six years old make your own lunch my boy? Can't make me say train. Yeah, I could train him for sure. So right now. You're just letting him suffer Yeah, that's one way to put it for sure. No, I mean you're letting you're making him come dependent Yes, that is one way to put it and so then he goes into like that I mean he goes the training starts now, you know right away like you buy six years old He should be have figured it out by and doing it on his own and if you're not then you're becoming he's becoming dependent By the way, who do you think has a harder time with that the dad or the mom? Oh That's a good question question. That is a good question because there's certain things that I'm probably more like that and and Katrina's like, oh, it's it's fine Like she likes doing those things right and me reminding I mean example, right? I wonder if nutrition you're more strict because of your background You know she more loose or no Katrina's adopted that too. She's well. Yeah, I would say she's we're both very fitness oriented Yeah, I think we're pretty both Pretty strict about like what cuz I could see that going either way with a couple, right? We're one guy one side is that yeah, I would say she does I would Justin's probably right with that assumption after that I'm assuming that's what he's alluding to is she is more likely to do things for him longer than what he needs to have done Like for example, like that was when I look back and I say if there was a mistake that we made With with max so far it was feeding him So all right and at that time I was even I was unaware of like the research around how Them were feeding themselves how that develops the speech in the half of why each their teeth Yeah, my son's my son's delayed on his speech and it's our fault It's like our fault because and it's our fault because we didn't want to mess with it And I and Katrina did it and I didn't push back I didn't be like you got to do that for these reasons I was just like I would teaser and be like you're gonna be cutting my son's steak till he's 18 You keep feeding him like that, right? So I was a teaser, but I really didn't care I wasn't like I didn't bring to her like hey if we do this, you know, it's gonna slow down his speech work So that's an example of that. So yeah, I'd say but she's really good on other areas like right now He has to get ready for school and she makes him do everything like he has I mean she does pack his lunch So I guess we could start to I sent her that video. So like maybe we start to implement some things But I mean as far as like getting his shoes and getting his outfit and brushing his teeth Like that's all on his responsibility. So Jessica's like She's so good at this and because a lot of people are like, well, how do you let your kid? Pick their food. They're gonna eat gummy bears and you know candy all day long No, no, it doesn't work that way. So like here's here's what she just started doing Which I think is brilliant. I'm already watching it in action So we just moved into a new place and this new place in the kitchen They have this really short fridge in the wall and it's obviously for like wine or something like that But we don't drink so Jessica goes. Oh, I'm gonna put Aurelius's any time foods in there. So he has any time foods in some time foods Any time foods he can eat at any time he wants some time foods, which are like You know kind of treats like cocoa whip and stuff like that that he can't always eat And he knows that's a some time food but in that fridge. She filled it with all of his any time foods So it's like apples and younger berries Yeah, all the foods that he can eat whenever he wants and it's short So he goes up to it opens it and eats whatever he wants. So anytime. He's hungry Mama hungry. Well, go ahead. Go when you go in your one in the anytime fridge and he goes you open And now it's already happening. He goes in there whenever he's hungry you grab something and eats it And so little by little We're gonna make that a little more complex and then he'll go and pick his foods and do his thing Yeah, because otherwise because what it does it trains them to be confident and Independent which I was not good at that with my older kids at all because I was raised my mom I mean, I told you guys I didn't wash my clothes or make my bed till I moved out, right? Yeah So I that was a huge transition for me, but I could see it the value in it like tremendous value Yeah I only bring it up cuz like I same thing like it's it's been a conversation. That's a constant thing cuz you know There's the different love languages. There's different ways that you know both partners kind of express that and You know with Courtney. It's always been like through food and through Also, like even like doing driving them to school and like doing all the things and So that's been a hard one to just say that and then just be like well just implement this, you know Like it's because it's it's kind of like her Way of like showing how much he cares about the kids And so it's like it's it's a little bit of a tricky dance, but it's been better over the years of like Okay, well, this is you know intentional because now we have you see what this also the result of this is like, you know They they become less they become more dependent on on some of these things and then so it's been the kind of appealing back of That and now we're finally at the point where it's like So 10 and 13 but like 10, you know, they're in there like making their own breakfast on You know like scrambling their own eggs like making their own bacon and all that stuff But dude it was a struggle to get there is my point Does she see the kid how the kids act differently with you versus her does she ever see that? Yeah Yeah, she and she she noticed fully recognize that. Yeah, but also too like it's the same They'll go right to her, you know any time like there's there's some kind of like injury or Something that's like super. I don't know. They want like it to be consoled and comforted. Yeah So any kind of scared You know something like that or like something where they're they're trying to ask me something specific about like how to overcome something You'll come to me for that. Yeah, cuz like my little ones if they're having trouble sleeping I'll go in and they're more likely to let me leave and fall asleep if Jessica goes in it can become a struggle And I think it's cuz they know they could pull her back in maybe or I'm not sure what that is Yeah, no, that's happened with Katrina and I for sure she trained she trained Max to know that like they'll cuddle because she And she gets that I don't get that right. So like if that's right. It's a double-edged sword. Yeah, it is a double-edged sword Right, so the positive thing is I can go in lay max down He could still be awake and say okay I'm leaving kiss him on the forehead and walk out and he won't get up or anything Where Katrina's got to lay there with them till it falls asleep But yeah, but then in the morning if it's five o'clock in the morning He comes crawls in the bed He ain't coming to my side and even if I like there's times where I want to I'll grab them You know pull them over and like for like literally two minutes and then and then it'll climb over me and get over to Katrina Get down a little bit of love so there's like yeah, but you bring up a good point Justin because You know what a challenging situation if that's like your love language, right? If that's the thing that and you like to try and take that from your wife Like if that's something she loves to do mm-hmm like I love doing these things from like that So that's a fine line right like she loves taking care of him and doing a lot of these things It's what fulfills her as a mother, but at the same time too you recognize that okay There's there's this independent side that we want to to develop in him We don't want him to be codependent all these things. There's this other side, too Which is yeah, it's a learning curve So when you start this process, you're not gonna be able to get things done in the house As quickly or easily because you're waiting for your kid to do it and we're processing that stuff That's why my mom did everything so as I got older and like mom Why did you do everything for us? She's like it was faster. I had to get out of the house It was way faster if I had you clean up your own mess or do this We would never have you just mentioned something that we had to really shift big time in our house when max came because So you guys know that I'm like the I'm more like Jessica like with organization. Yeah, I know this is so funny I gotta tell everybody I sent a video because I thought it was funny My wife gets excited about the funniest things we're moving a new place She organized the spice drawer by an alphabetical order. So I sent it I sent it to you guys like look at this stuff my wife gets excited about and of course adam's like wow, that's awesome I love that stuff. I do so I do like that. I'm a little bit OCD about that and When it was just Katrina and I Katrina learned that about me and so In in result to taking care of me and helping me stay that way She she would always do the dishes and clean the house and and stay up on top of everything that When we had max just like any other parent probably recognizes when you have a kid like that's really tough Do and I haven't changed. I'm still just as OCD as I was before having a kid So what ended up happening? It's like I don't ever I don't really I mean occasionally I'll I'll do this but rarely ever do I bathe and put max down anymore Because that's my I've now a lot of that time and she loves to do that Oh, so you clean I clean everything. Oh, so I do the dish. I do the dishes every single night I clean the counters. I clean that I bet you it's it's meditative for you It actually became that way So it was actually it was funny how that was like a for a moment in our relationship was this kind of struggle Where I would get irritated and I would be so annoyed like couldn't you just Pick your you put your purse there you do this and I would get so fresh about everything And I thought to myself, you know She never is Be grudgingly putting our son down or or or do that I'm like instead of me sitting on the couch and watching tv or doing something work wise like okay I need to train myself That she's that takes her a solid hour plus to do that I can knock out a lot of cleaning at that time and so it just became and then it became Meditative and then I realized oh my god this what a stupid thing here. Isn't that funny? Yeah, it could have been a massive thing in our relationship And then I just finally said, you know what if I care that much about it then I just need to adopt it myself Care of it. Yeah. Yeah, and then I need to I need to do it when she's taking care of something I don't have to deal with whatsoever and she loves to do that. She loves to Get max ready and bathe them and choose the book and do all and so it's like I just became the guy who comes out I feel like that's such a relationship thing is at some point when a couple they they're together They stay together for a while they have these things that they Why don't you mature together? Yeah, why don't you do that? Why don't you do this do this? We're doing and then at some point there's this like acceptance like well, you know what I'm Doing this side for us you do this side for us. Yeah, and okay division of labor It was such a dumb aha moment for me in our relationship because it's like I care so much. She doesn't give a shit about that. Yeah, right. I care so much about that that Why am I putting that on her? Yeah, like it's not like she doesn't do a lot of other things So I just need to train myself to recognize when she's doing those other things that maybe I don't do or I don't like to do I gotta step up and do those things That the way I like my house Jessica reached out with me where um, this might be a surprise to you guys, but I'm I'm a bit absent-minded and not very organized What? And I guess and I guess give me shit for She uh, she reached a point where she's like surprising. Oh like you're just you're not Not being you're not just you're not trying to be Like a jerk or whatever you literally are just super absent-minded And it's my job in the relationship to just organize everything and I'll I'll do that Yeah, and then I know there's certain things for myself that for her where I know like, oh, well, this is my side of that I accept that this is why you have a partner. It's so funny because in business I don't know about you guys, but I think it's easier. Maybe not at least it was for I know for us One of the reasons why our partnership works so well Is we recognize our strengths or weaknesses and we just move forward on our strengths and the other and everybody else picks up The weaknesses aspect of it and we just move forward. We crush We totally crushed doing that. You got to do that in relationship. Yeah, that's rare. That's your business I mean, right. I'm I'm lucky because people are like weird about it, right? They do I mean, I one of the things I recently just did uh Our presentation for our business in my my private Hampton group, right? So I'm with all these other founders and CEOs and the thing the first sure and I get this anytime I talk to somebody else that has a business like they're always so baffled by like Wait, there's four of you that are all owners Like and you guys have all these things going like Who does what and how do you decide? Like what happens when a guy's working way more than another like they have all these questions around like What does that look like and it's like, you know And I and it's a great analogy or segue to what we're talking about with the the husband and wife thing It's like it's not like I'm down there cleaning and I'm like I clean for an hour and 20 minutes. It only took her 45 minutes to put max You know I'm saying like that's this is not fair, you know, it's like it's just like doesn't work Different animals and it's the same thing for us. It's not like, you know, one of us go Sal goes like man, I spent a year writing that book and these guys didn't have to do anything for it Like what it's like nobody is measuring. Yeah, like who is working more hours on it. It's like listen We're a team Just and and this is why I love sports so much because You can see that when a team has oh, it's it's what makes the the championship teams This is what like in professional sports everybody's fucking a killer. Yeah, everybody is good There's nobody's nothing they were the they were the greatest of their town All of them are and they all get into this and then what makes a professional team so great is They find a way to dissolve the egos or Align themselves to work cohesively And and nobody is measuring. Oh you score more points or I got you you always pass ball You never it's like they they care about winning more than they care about their personal accolades And that's how that's what makes a successful business. That's what it makes a successful marriage Is learning that you you go to war with these people The the the desired outcome is to win is to dominate is to crush At all cost and if that means sometimes You're having to carry the boat the most who cares actually if anything I'm going to add to that It's an honor The attitude is when you're in that position and you feel that way about the people you're working with or who you're married to And you're in that position. It's not a well. It's my turn to shoulder the burden. It's more like a Finally, I get to Provide this this is an honor. I get to do this for these people It's a totally different feeling and it produces the best outcomes period and a story Yeah, but it's an attitude. It's all about rock, you know, now it's my time to kind of put up some points here You know, it's like if you just you pass it around and and you hope that you're you're a winning team in that sort of And if you did a good job marrying the right You know spouse and or marrying the right business partners Then they're the ones they're the type that will appreciate and see that And then they'll want to come over the top when it's their turn to carry the rock Yeah, you know when it's their turn when they have to step up and do their thing They'll do it with pride. They'll do it with honor. Yeah, they'll do it in a sense It's like, oh man, Justin did did so much for us in this like what I can't wait to I can't wait to show them What I'm going to bring to the table next week. Yeah, so it's like you got to have that attitude and you can't Nitpick in measure, but it's it is rare. It's rare. It's rare that you know what it takes You just said marry the right person Someone might be like, well, you know, who how am I going to find this perfect person? It's not that I think The thing you want to look for is are they growth minded? Are you with somebody or are you partnering with people that are growth minded because You're going to encounter lots of challenges and a growth minded person is going to try to figure out how they could grow and evolve To work through these challenges somebody who's rigid. Yeah when the challenges come you're screwed, you know But like I know you guys are oh, we're all super growth minded So every time we hit a challenge everybody's trying to figure out Okay, how do I get better or what can we do to move, you know through this challenge? Oh, yeah, that's the key huge red flag if you're like in the dating circle right now And out there trying to find a partner and you you're going on dates and you're hearing the person sitting across the dinner table Same things like I am this way. Yeah. These are the things super rigid. Yeah. This is the way This is just how I am this way. You're like, oh, shit. You run bro run away Like that. It's just like that. You don't even want to try and be that person Even if it fits what you think is uh compatible to you People that say stuff like that are just not growth minded Like you you identify as this character who only does this thing. It's like, dude, you're not Plus you're assuming if even if they did fit you perfectly, you're assuming that you're not going to change You think you're gonna be the same person in 10 or 20 years First of all, if you are the same person you are today in 20 years Something went terribly wrong. Yeah, you can like how is that even possible unless you were like in a vat put in a vacuum tube Your development just stopped I used to think that was so funny when I'd meet I'd run into people that I hadn't seen in like 10 or 20 years Or like old high school people when we get together when I got older and they'd be like, you're so different You change so much. I don't know. That would be my response. I'd be like, thank god completely I definitely do not want to be known as like I was I'm exactly the same as I was when I was in high school with you You know, it's funny. You just reminded me of some people like want that They're mad at you because you're not the same high school person You just reminded me of a study that I read on life satisfaction Life satisfaction Slowly goes up over the years up until we're like 70 or 80 So in other words the as you get older and less able-bodied oftentimes more sick Your life satisfaction score Tends to rise throughout most of your life until towards the end. Now. Why is that wisdom experience? You grow as a person life actually gets harder by the way as you get older doesn't get easier But yet you get more life satisfaction. I was talking with we were watching. What were we watching? Jessica and I were watching something Um, I don't remember we were watching but I was commenting on how old cultures Tend to treat their elderly Probably the blue zone maybe maybe and versus how American culture treats us are elderly Because I said, you know, it totally was that blue zone. Yeah, there's parts of that where they Revere the the 100 year old woman. Everybody celebrates. Yes. Yeah I told it because I said American culture has done some incredible things in American culture. The reason why it does incredible things It's a it's a new It's a very new culture in comparison to lots of other cultures which are very old And there's value to that like we're very innovative. We're the most innovative culture Ever, right? We're innovative. Um, we we multicultural. Yes, but it's but it's innovative because it's new. It's young We we value independence. We value people who are creative and different standing out from the crowd It's very different from other old cultures where you want to form into the crowd is tend what they do what they tend to do But one bad thing is we don't revere our elderly You go to old cultures go to china japan go to the Mediterranean And the elderly are the oh if you're sitting on a bus And somebody older than you standing up next to even if they're able by the way you see you let them sit down Otherwise, everybody's looking at you like what's wrong with you, right? Yeah You want to listen to the old person's story you want to open the door for them You want to hear what they have, you know, you don't you don't do you know Act disrespectful to an old lady an old man or whatever Now they revere their elderly and there's a reason for that. There's tremendous value That they bring to the table because of their wisdom. They're basically Uh, you but with way more experience So it's like why do we treat the elderly the way we do when really you're looking at 70 year old person That person imagine when you're 70 what you if you know with your current rate of growth Where you're going to be yeah, they're like that is wisdom right there. That's applicable to you as a human Definitely tap into that. Yeah. No, I agree. I've told you guys before this. It was actually a really uh, it's a strong memory I have as a trainer because I it shocked me And it was when I was running boot camps at that time. I had like I don't know 20 20 or so people that were in this camp And I used to love to talk to them uh for the same reason that you said like because they were all advanced age Right. I was they were the youngest person. I think in that class was 50 You know our late 40s was the youngest all the way up to like 70 some years old and you were in your 20s Yeah, I'm in my 20s at this time And I remember uh, you know going like You know asking them stories about their lives and stuff like that and all in the in the group I've got everything everything from people that had five six kids to older people That only have one kid or no kid or like kids are all way grown still growing Raising kids so I had a great eclectic group right and I remember asking You know when you guys all reflect on your lives Like is there was there a phase like you know like your 20s were like the like you think of your 20 to 25 Like those were the best times like what was I asked all of them what their best times every single one of them Said right now. Yeah And I thought that's and I'm looking at and then like 70 year olds that can barely squat move and like And I'm thinking like retired and just kind of do their thing I'm like really every single one of them said right now Is the best time of my life like I'm I thought that was really fascinating But it highlights the point you're making right now is that and and of course I inquire like what do you mean? Like why why now why not when you were 30 and I'm like wow, you know, you're more established You're much wiser you're calmer about these things. You've settled in with your life partner You've raised your kid like how funny is it that that we believe the opposite? We look at media like yeah, we think youth is so well look based on media. Who would you think has the best sex? Young people in their 20s not true. Look at the data Couples in their 50s who've been married for years and 60s report better sex. What? Huh, that's the truth. So it's like so distorted. Why is it so distorted because Youth and sex sells so we get this distorted image of what's important Just like the fitness industry, right? They make money off supplements So if you just looked at the industry and the media You would think that supplements play a much bigger role than they actually do and in fact they make they play Almost no role in your progress. Yeah, it's the same thing with the media It's all about youth about sexy about hot about buying things So you think oh, this is this is what life's all about because It's presenting this image and it's distorting reality reality is those things Are not important and then like the sex part it gets better as you become old and wrinkly Which is you know ironic We just don't want to watch the videos It's a little bit of a Justin's like I tried it I tried I couldn't get into it Adam I wanted to ask you how Your abstinence from cannabis has been going. Yeah, I've been uh, I've been super consistent now I'm over over a month. It's been over a month that I haven't not bad. I you know, it was interesting I had a week last week just a lot on our plate with uh Business and some personal stuff good all good stuff though like good personal stuff So but it was keeping me up at night and I was having our time and Doug heard me and he's like Hey, have you uh, you tried the ned sleep and I'm like, yeah, I like totally discounted. Yeah. Yeah. I know I've done that I'm doing my mellow. I'm doing this. I'm doing I'm like I'm doing everything right I'm doing everything. I'm still not sleeping well right now And I went home and I thought about like, you know, actually I really haven't I don't think I actually have tried the ned sleep Since I've I've been off cannabis instead. I bet you were hella sensitive. Oh, so I mean that was really interesting cannabinoid receptors. I haven't I yeah, exactly. I have not tried the ned sleep since I have abstained from Uh cannabis for this period of time and boy, it only took like one little dropper And I felt it it felt like a warm splash of like water came over me I'm serious. It was a Really like cool feeling considering that I'd done that a million times already right or not a million exaggeration But a lot and you know and I and I I would report back that I I could feel a little bit of a difference from it for sure And I like the product right even though I Was the timing of it like when did you take it before about 45 minutes? Oh, yeah, would I really feel it and then go to bed? Yeah, so I took it like I want to say after dinner sometimes around so so mind you I ate too So it might have hit me faster if I was on an empty stomach So I'd already eaten dinner and so it took about 45 minutes, you know to to like that get that feeling But um really interesting because I was For a long time. I can't remember or for it's been a long time. So I felt That much um angst I don't even know if I don't like saying anxiety because I wasn't I wasn't like, uh, it wasn't like a negative thing. I wasn't I wasn't I was like almost like a little kid Excited. Yeah a little bit excited and angst, right? That would be the best Yeah, so I kind of had angst a lot and and Really, I knew that it was there and that's why I wasn't sleeping well And I had tried all these other things nothing really and then taking that I like let it like I said It felt like it washed away with a warm thing of water was really wild and I'm of course attribute that To being off cannabis and I must have been ultra sensitive, uh to it. So that was pretty cool that that happened That's great. Yeah, that's awesome. Speaking of partners, uh, are your kids all taking the kids multivitamin the hyacinth? Max loves it. He takes it every day. Well, we talk about, you know, we were earlier I could have brought this up when we were talking about that too because we've trained him to get Do certain things one of the things he's trained to do Is to take his multivitamin every day and because it's I mean, it's not Flintstone sugar good, but it's still flavorful enough that he likes to take it that he's actually trained to ask for And it's in that bright yellow bottle. So he knows where it's at all times. So he'll come, you know When we partnered with them, I did more research into kids multivitamins. They're right You know how they talk about it's not a gummy candy Dude, the kids multivitamins are basically sugar. Yeah, glorified. Yeah, it's just candy candy, dude that you're giving your kids Yeah, yeah, that's crazy. I know that's why I've avoided it for so long. Yeah. Yeah, because it's just it's just literally just I mean, I wouldn't even honestly, I wouldn't even have given it to max if it wasn't for you finding them Yeah, you found him first and then you're like, oh, yeah, this is legit And then I was like, okay, well then other than that, I would have I would have just tried to do it through whole foods Dude, did you guys maybe you did you listen to the all-in podcast where they talked about the reverse vaccine for autoimmune issues? No, I've actually been I've actually been really you know what ever since they did their Excuse me, did their uh Reverse all-in summit. Yeah, I haven't been listening. No, it's an inverse vaccine. They call it. Okay Uh, what is that bro? This is okay. So autoimmune issues are like the bane of western medicine right now, right like multiple sclerosis Crohn's disease rheumatoid All the chronic issues. Yeah, right. It's like good answers for the only options we have or to systematically or generally depressed immune system Okay, so let's bring your total immune system down so you don't get this hyper reaction But that's not good either because you have all kinds of potential negative and sometimes really bad effects from depressing the immune system everything from like increased rates of cancer To lots of other diseases because you need your immune system to be functional By the way an immune in autoimmune issue is when your body recognizes A protein in your own body as a foreign invader and attacks it It could be in the skin It could be in the you know Myelin sheaths over your nerves like a multiple sclerosis. It could be in the gut like in Crohn's disease So it's literally your immune system destroying your body is what autoimmune issues are and uh, autoimmune you could kind of loosely put food allergies in that as well where your body identifies Uh, something that shouldn't be considered a foreign invader as this thing that they need to mount this crazy attack on. Well, anyway they've taken these a vaccine and what they do is they They use like a glycolytic I think in casing which is basically like a sugar molecule and they put this in the liver And the liver takes this in This protein. So let's say it's a you have a skin issue They'll take the protein that your body's identifying as a foreign invader They'll encase it in in I think it's like a glycolytic encasing. They bring it in the liver. The body then goes Oh This I guess isn't a bad. This is not a bad protein. Okay Shuts it off. They did this in mice. What they did this in mice So they can genetically modify mice to make them develop things like multiple sclerosis or other diseases So they know like these are all going to get ms. They gave this inverse vaccine to mice No ms. What yeah, what so how's this not like mainstream? It's going crazy. This is going all over the place. So It's pretty crazy. So it's able to kind of sneak past that like aggressive like defensive response from the immune system Yes, so now your body So they so this is what they do they take a special group of cells in the liver That present antigens to T cells and tell them that they're safe So the liver has these special cells because While it filters blood it must also differentiate between dangerous foreign antigens Like from bacteria and safe ones. So your liver already Possesses these cells That can say oh these are safe Basically, so it's using this natural system in the liver And they did this with the ms And it worked Now let me so this is this could be the beginning of a total revolution. Yeah With only class of medicine. Yes. Now. Okay. Well, okay. Okay. Let's play. Let's play this out. Um You get this. Okay. Let's say I get this right versus psoriasis Now what I would predict would end up happening is these people having to use this Quite frequently because we know that if you go and binge eat again And you have potential a leaky gut Those proteins could leak into the bloodstream again, and then I would think could so that's different than autoimmune, right food intolerance Isn't that how it comes? Isn't that how it starts? No, no autoimmune is uh, We're not quite sure what's happening with autoimmune issues. Like why is your body recognizing your skin? As a foreign invader. Yeah, why does it target what it targets? Yeah, or the or the thyroid right with like Hashimoto's right? So this is different. I my I don't know what the side effects are going to be or the potential effects Maybe I don't know who knows what the potentials could be But for now this is the first time they've ever been able to get these Like mice to like not get ms. Hmm, and they're supposed to So it's a huge it's potential right huge potential, but this could be one of the greatest breakthroughs. Oh my god Autoimmune. I mean, how many what's the percentage of people that suffer from some? It's growing. It's gotta be huge these days. Yeah, it's growing and the treatments are terrible I have a family member with crone disease and it's so bad that They have to do a form of chemo so in order to get there. Have you heard me talk about the research that's on On childhood trauma related to autoimmune. Yeah, that's interesting to me, right? So if that like there's got to be some sort of correlation to stress Of course and obviously we know that stress Like triggers it right to flare up if you have any sort of autoimmune issues But it's interesting that more than 50 of people that have suffered from childhood trauma also have autoimmune I think it has my guess my theory my theory is that if you mentally View yourself As the enemy as bad as not good as garbage Eventually immune system will follow. That's my theory. So and if you're going through a lot of trauma as a child Children are programmed to internalize you if there's something wrong with your caregiver It's better survival for you to believe that it's you so that you change And fix something so that you don't get tossed aside or whatever So if you constantly view yourself as not good, there's so much psychological influence I think that we're still just learning and unpacking Nonetheless, you come out of that trauma. Okay now that happened like, okay, can we teach the immune system something different now? Yeah, I mean that'd be awesome. I know right Because I said like the treatments are terrible. Have you seen people who treat like psoriasis and eczema with the steroids and then stop taking them because they stop working what happens It gets worse Way bad. I mean that happened to me like I I knew a girl that this she had to wait It like took three months for it to reverse out She stopped using everything Her skin got so bad. She had to stay home and look like she got burned I mean, I wish I wish that I never went down the path of taking the shots I did years ago because My psoriasis I thought what I mean, of course when you have it you think it's awful or it's huge Or it's a big thing But I mean it was literally like a Like a spot that big and in like a couple random spots in my body and that was enough for me to be like Oh my god I need to go fix and I would get the shots and the shots originally where it would work like it would get it And you're like, oh my god, this is amazing And then after like a couple years of doing that then it like Nothing then it wasn't working anymore Then it was like oh fucking i'm gonna stop doing it and then it just Wow yikes. Oh, yeah, and then to this day like it's My psoriasis today, even though my diet and stress and all the other things are in more check today than they ever were You know, say 15 20 years ago It's worse than what it was So it's uh, and I really attributed to to that cycle that I went through when I was injecting the steroid to try and You know suppress it because it really wasn't addressing anything Uh, who's got a shout out today? Do you want to shout out that cake shot or what's it called? Oh marlin. Yeah, uh, have we given him a shout out? I don't think I've given we should give more because marlin's gonna be in here today. He doesn't he's not even gonna hear it He's got a local Jam actually marlin is actually a good friend of mine. He trained with me when so we were getting it We were both working out at It's mar fit Is his instagram so his instagram is underscore mar mar f it underscore And then he's got a local business basically He I mean, I think it's brilliant what he's doing. He's trying to be the Brett contraris of northern california I mean, he's he's attracted All the local girls that are trying to build their butt and he's completely built a business around that and he's just He's a good guy really good guy Uh, been a trainer for a long time now competed with me. He was he was he pro like you? Uh, I don't know if mar went pro I know he was chasing it when I left Um, he got it's a bunch of oh, yeah I mean, it's the girls working out their butts I for the longest time I marlin's gonna hear this, you know, I think it's gonna be funny. I used to think he was gay I thought he was gay for the longest time until I met I totally thought he I thought I thought he was the opposite direction Yeah, yeah, no, he's he's totally a straight dude And I had no idea the whole time that we were like hanging out. I just assumed he was a gay guy I was just like, I mean I have a couple other gay friends And I'm like his his personality just came off like flamboyant like that And I just thought he was and then I remember him telling me about his girl and I'm like, oh, I didn't know you were That this whole time that you kind of liked me, you know what I'm saying? You're disappointed Oh, you like my physique? Shout to mar dude much love to him. He'll be in here today. So and he's got he's got a great little gym, too Joy mode was created because the products in the market are terrible And they know they could do better what products products that help with blood flow And quality erections and libido and sexual performance This is a natural product with substances and ingredients that are backed by science. Check them out. It actually works Check them out. Go to use joy mode.com. That's use j o y Mode.com forward slash mind pump enter mind pump a check out and get 20 off your first order All right back to the show Our first caller is susanna from north carolina. Hi susanna. How can we help you? Hi, hi very weird to be talking to you But I'll get right to my question, but I do have to start by saying thank you You three have made such a crazy impact on my life. I I can't even begin to say thanks But i'm going to anyway, so thanks to you three to dada get to everybody that Worked so hard behind the scenes. It's much appreciated. Thank you Of course so kind of in summary my question is how to approach maps anabolic, which I assume is the right program for me Given my main goal is kind of regulating my hormones my cycle and of course also focusing on improving strength and muscle composition so Just a really brief background I'm 25 now and I've been a competitive athlete for the majority of my life. So I was a swimmer and then A collegiate mid-distance distance runner and I was pretty classic Overtraining obsessive exercise under eating and I ended up losing my period for about seven years completely Now over the last year I'm in a much better place So I found you guys about a year ago and I have since started focusing on strength training, which I've always loved So it's really Nice to be back there. Um, and I've definitely still been overtraining But but I've been mainly focused on strength training really cut down on the cardio eating a lot more And I've seen so many benefits both physically and mentally Which has been awesome And I have gotten my cycle back, but it's extremely irregular some days or some months It just doesn't show up and it's just kind of all over the place Uh, so with that being said kind of currently After some pretty heavy hinting my husband got me maps anabolic for my birthday Which was awesome. I went through the pre phase I did do some weeks where I made it a three-day week workout Just because I wanted to be in the gym a little bit more, but I liked it so much I did it five weeks But then I hit pause before going into phase one Because I was a little bit unsure how to approach it. So that kind of brings me to my question which is kind of two questions, but The first part is I'm not sure whether you all would recommend I do the two or three day week foundational workout The main reason I would want to do three is just because I like practicing the big lifts more than once a week Um, and then kind of with that I've started enjoying So much shorter workouts to like 40 minutes as opposed to 60 70. So I don't know if you'd support me maybe splitting One or even two of the workouts up over the course of two days So that's kind of the first half then the second half is just a quick add-on There are some exercises namely the hip thrust that I really like because I am pretty quad dominant And so I guess just is there a way to add that in Can I just add a couple sets can it replace the one exercise or Should I really just run through exactly as it's laid out the first time around great question? You're on the right track I think well, well, let me ask you some more questions You said you're you feel like things are starting to balance out a little bit How is your sleep and how is your your caloric intake? I know you know you you noted in there That and this is very common for athletes, especially female athletes You've had some issues with food in the past How how are your calories now and how sleep and stress and all that stuff? Yeah, for sure. So sleep has definitely gotten a lot better. I've always been a pretty bad sleeper But I would say I get probably seven this showers a night maybe eight sometimes and then With the caloric intake that has also improved a lot So back in college when I was running 40 50 miles a week in cross training I was probably eating like 2000 calories a day and now I don't track much because it can be a little bit triggering for me, but on days that I do I'm between 22 and sometimes up to 2700 and I'm not really seeing Any any increase in fat? I feel just generally much better. That's good I would I would push the calories and keep them above around 2500 or more based off of what you just said Three days a week is perfectly fine until you get to phase three Then I'd go down to two days a week because phase three is a lot of volume It was a lot more reps low rest So then I'd go down to two days a week when you get to phase three As far as hip thrusts are concerned you can go ahead and swap out the front squats in Both phases in all the phases and throw in hip thrust and that'll be the the program that you follow And that's pretty much it. It's pretty straightforward. I think you'll I think you'll be very pleased with how your body responds I don't have much to add to that. I think that's the exact same advice Are you doing any any running right now in conjunction with this? Are you just strength training? Yeah, so I had stopped running for a while because I had a hip injury, but I I started kind of up again I mean like 10 miles a week Just slow. I do that and a lot of walking but that's pretty much the only cardio I do It sounds easy for you Yeah, 10 10 miles a week is that's okay But I do want to highlight that if if we have a goal of building our booty because we're quad quadrant That's not helping you just so you know. Yeah, I know so just keep I'm totally okay with it Um, I would prefer you did mid-high hikes and like uphill maybe uphill sprints If you did mid-distance if you're okay with sprinting Yeah, I would love to see you sprint up. Yeah sprinting uphill would be way better for you than going for flat long runs Uh in in particular with the developing the butt like it sounds like you have a pretty good balance as far as How much volume of training you're doing? I'm okay with that But if you came to me and and I heard the goal right like this is like I want to make sure health is number one Make sure your periods are regular eating enough food And then I also want to do hip thrust because I'm quad dominant So that says says to me that you want to build your butt I would tell you that running that much is going to make it really difficult because you're going to continue to reinforce that Quad dominant signal by by running all the time I would also emphasize that with the hip hinging like with your your thrust your your hip bridging in your trigger sessions And and making sure too you take like a hip circle and we we add that in as an emphasis That you're continually kind of repeating that signal So we're getting that kind of stimulus that you're going to carry over into your foundational work. Yeah, so two things So with the hill sprints You want to treat them like strength training So let's say normally you would go on a run and it would take you 20 or 30 minutes Give yourself the same amount of time and you would do sets of sprints So you would sprint up a hill as fast as you can You'd come down wait till you caught your breath wait till everything's ready to go where you can explode again So it's more anaerobic. It's anaerobic. It's muscle building. Um, not so much like the the distance type running And that'll actually probably build a little muscle on you as well. Do you have access to a sled too by the way? I don't and I keep trying to think ways to Like make a makeshift one because you guys talk about it so much So I typically work on my garage and we don't really have much like a yard So I don't know how I could mimic that. I wish I did Yeah, I know and it's a bit expensive push your car. Yeah Yeah, until yeah until you want to make that kind of an investment But it is a great one to especially a drag A sled drag building a volume there would really help kind of post to your channel Do you know what your body fat percentage is at? I don't I know back in college. We I did a dexa scan and it was like 14 percent Now I've put on close to 20 pounds since then I honestly I don't want to try and guess because I'm probably Off, I don't know. I have no idea. You look pretty lean just by looking at your face. So I would You got to push the calories and you're probably gonna have to keep pushing the calories for a little while Consistently to see your period become a little more consistent. That's the first Well, how long is that I would go how long have you been in that? I mean, I actually think her calories are great where she's at I don't think just because her period still spot. Well, I know but that that might have to do with just It has how long has it been since you've been eating that many calories and not really pushing the running like crazy Has it been a year or has it been way less? No, I'd say it's been probably about a year now I will say one thing that I'm changing is I was kind of intermittent fasting not really purposely but I have Kind of read more that oh, yeah Women's hormones. Yes this week. Oh, okay. So yeah, I mean give give it some time with that I think that's for sure stop that that was always. Yeah, that was the the first thing that we would always do with female clients With further period regularity There's always stress management gut health But the first thing was someone like you would be calories And really it's just you want to tell your body it's safe to get pregnant Not that you're not necessarily trying to get pregnant, but that's the point So I would I would go I would go 2,500 a little more Push the calories just be consistent with it. Let tell your body that it's safe And then you'll see probably start to see more regularity unless there's some gut issues that are Underlining which you know, that's kind of common especially with athletes. We tend to have Inflamed guts and that tends to be a common issue as well But I would do that and you should notice within 30 to 45 days maybe 60 days so over the course of two months Uh, kind of nice two nice consistent periods. Yeah, I think I think right away by eliminating the fasting She's going to see a response from that alone. Yeah, just just the fasting because fasting would do the same thing Yeah, so I'll tell your body just now. You said you just stopped it last week, right? Yeah, this week. Oh, yeah, how long are you fasting for? I mean, I wouldn't really do it on purpose I just felt kind of like slower if I had breakfast when I first got to work So I'd probably have a cup or two of coffee and then eat around 12 Stop around nine or so. Do you get lethargic for meeting in the morning? I do kind of I just makes yeah, it makes me a little bit more tired Yeah, eat a fat protein breakfast. Don't eat any carbs It does sound like you might have a little bit of of gut stuff going on because that's kind of a telltale sign, right? You'll eat People with gut issues will eat something with carbohydrates or starches and they'll get this crash crazy crash of energy So you could just do literally like, you know four scrambled eggs some bacon With your coffee and that you should be okay You should notice no like like drop in energy from that. Are you in our holistic health forum the free one with cabral's team? No, okay. You should join that you should join that and as you're going through this, uh, you know, maybe trying different foods for breakfast It's a free forum. We got a bunch of uh doctors and medical professionals that are in there to support Um, and if sal is right that there's potential, uh, underlining gut issues that you have going on They'll help you troubleshoot that and then that would be the place you go To get the testing done and then for them to take you through that So that that could be very well a possibility and they'll probably even be able to pick up on it faster than we would Do you have a stressful job? Are you wearing scrubs? Do you have a stressful job? Looks like you're wearing scrubs Honestly, no, I'm a genetic counselor and I love my job. So I just got out of grad school I'm less stressed than I've ever been in my life. Oh, beautiful. Yeah, you're on the right track You really are. Yeah, I think you're in a good place. Three days a week phase one phase two two days a week phase three Uh switch out front squats for hip thrusts keep the calories consistent go get strong And yeah, and if you're getting stronger consistently, you're on the right path for sure Awesome. All right. Okay Thanks for calling in Yeah, thanks so much all the best you and your families. Thank you. You too. Thank you Yeah, good. That was pretty straightforward. She's in a good place I think she's in a really good place and I even think because I 25 hundred calories a lot of calories, bro That's a I think she was at 22 to 27 So I'm like stay consistent in the middle. You know what that usually means to me I'm more often than not closer to 22 than I am. I mean, that's fair That's a fair like with someone like that who does extreme stuff You're she probably would over estimate on calories and underestimate on how much training she's doing So I and the the only other thing that I would add her to consider if you're if you really want to build a But and you're doing this repetitive running on flat ground That's part of the problem is that you are so quite dominant. It's competing. This running is a but Like Burner in other words, you don't lose your but sprinting is about builder disintegrator very different. Yeah, yeah Our next caller is mag from pennsylvania mag. What's happening? How can we help you? That looks so real Thank you guys. I do take those backgrounds real serious So question here, right? It's the crossover between weightlifting and mobility So I'm an avid spinner. I spend five to seven times a week 45 minute classes Um with that has come all of the traditional cyclist ailments specifically tight hips ankle mobility opportunities um, and and so I guess also for background I do weight lift a couple times a week two to three times a week When I wrote in I was running anabolic this week. I started uh symmetry, right? So really exciting there um and You guys have really encouraged me in the mobility space and and I have seen a tremendous improvement from practicing things like 90s and combat stretch daily Right. So so thank you all right. I really feel like you helped me personally there. Um Yeah, and and I guess like uh instagram's figured out the algorithms figured out that I like mobility stuff now so my fee is just exploding With this content around hip mobility and I was wanting you guys to weigh in I sent some links That I think will help here and it's this cross between like mobility work, but also weightlifting um, and so they're sitting leg raises standing leg raises and also using bands And kettle bells to weight them down right and the implication of this content or at least what these like content creators are saying is that like Perhaps my hips aren't strong enough and that's what's causing some of the problem Um, but like when I watch these exercises. I just like my hip flexors start tingling just watching them Like I'm like I this can't possibly help. Yeah So I was wanting you guys to kind of weigh in like should I be trying these things or you know It's like my gut reaction, right? Like this is not going to help my problem So all mobility issues are a lack of strength. That's right. Yeah, okay So what happens is this because you know people are like, what do you mean by that? The central nervous system Is what controls whether or not muscles are tight or not tight and if it senses Instability or it doesn't feel safe. It'll tighten muscles up. Which means we tech is to restrict to restrict mobility Okay, so so it's lack of strength if you're if your body was really strong in all kinds of different ranges of motion You have no mobility issues Tightness comes from your body sensing instability. Okay that being said what you sent was a lot of hip flexor strengthening exercises Which can be very valuable But you do a lot of spin. Yeah, your hip flexors are getting worked like crazy Okay, your hip issues. I'm gonna guess Probably have to do with external internal rotation. Yes, uh an abduction Okay And and by the way when you do like the stuff that we teach like the 90 90s In you are supposed and I don't have did you go through our maps prime pro webinar that we did If you haven't done that you should follow that. There's a free. There's a free webinar Okay, there's a free webinar online. It's maps prime pro webinar dot com Is that right doug or just prime pro webinar dot com prime pro webinar prime pro webinar dot com I take you through 50 minutes of mobility work. The most important part Is the cues because we're we're you are going to build strength Is by intensifying it in the isometric position so you release that tension as much as you can build strength without weights being there So you don't necessarily have to add a band or add this stuff to to build strength in in the hips And then you can do exercises like lateral sled drags or tube walking Movements like that to build even more strength there But the main focus I would put you on is like really progressing the 90 90 with the hips Yeah, mag. Let me give you an example of what I'm what I was talking about earlier because this might help you um It's not it weakness doesn't mean you're weak Necessarily it means that your body doesn't feel safe in a particular range of motion or movement Because it's lacking the stability to do so and that can also happen If you're so strong in one direction And the supporting directions don't necessarily match So to give you an example Imagine if you put a kid in a wagon and you're going to pull the wagon You're only going to pull it as fast as you think the kid can hold themselves up Otherwise you're going to pull too fast and your kid's going to fly out of the wagon Okay, so your hips are probably really strong in that spin position But they're probably the the lateral stability your ability to bring your knees out and rotate your hips Doesn't match the strength of the type of strength and stability you have moving in that direction So it's going to tighten up Everything's going to tighten up and try and keep you safe So your strength in other directions doesn't match The strength that you've overdeveloped and so that causes instability which leads to immobility. Does that make sense? Yeah, because when I played pickleball for the first time the other week I had to move laterally. It was like a cartoon like I kind of fell over Yep, that's why I was going to recommend masterformance mainly because that's one of the programs that we deliberately Put emphasis on multi planar type of strength Which you know, if you're if you're pretty much in that fixed position a lot of times and spin is your thing To get you outside of that and to rotate and to move laterally is going to be crucial for you to Regain that kind of balance. Otherwise, you're just going to overcompensate continuously. Your body's like smart It's gonna it's gonna It's going to move and operate in a way that that you can pull off the movement, but it's not ideal Yeah, can I ask uh why spend five to seven days a week? Um, so I I just really like spin Um, I don't know if it's the community aspect I'm sure it's partly the community aspect, but I also think there's an element of the individual performance and at all Yeah, um, I mean I also walk and weight lift. How long how long you've been doing spin for like that? Uh, uh, I've actually backed down a lot guys. I used to do way more. Um, but two three years Okay, all right. It's hard to believe because I hate spin so much when I hear someone say they love it I'm like you liar. I'm just kidding. Um, okay. So that's good. Here's the deal You're doing way too much strength training other shit to do that much spin You just there's that's a lot Yeah, even five even one day a week of five days of spin Okay, so one one time a day on those days It's spin is not a leisurely bike ride of I I know because I manage gyms It's intense workout If you're strength training more than like once a week it's too much Okay, straight out. That's just going to be too much. In fact, you're probably chronically Slightly over-trained is what I would guess. In fact, if you were my client, you hired me I would say you're only going to strengthen once a week And that's it and then the rest of the time you could do mobility work I this this is the reason why I asked you where I was going with that question is It's important that we define what your goal is and what you really care about Because if you came to me and you just said, oh, I my my hips are a little bit of an issue What can we do to address it? I would recommend maybe performance and some mobility stuff some lateral strength training To compliment your spin class But if you're like I'm where I'm at body fat percentage wise where I'm at strength wise where I'm I love where I'm at And I love what I do. I wouldn't take that away from you But if you told me conflicting goals, I want to build this or I want to look like this Or I want to be stronger this way like then I would tell you the truth Which is our five to seven days of spin class is keeping us from getting your goals So it really comes down to what do you really want and if you want us to support your spin Yeah, just we can do Or do you want to move out of that a little bit and try something else and it's there's no wrong answer here Yeah, what is your goal? What do you want out of exercise? What do you want? Well, what I want out of exercise and what I think spin gives me is mental sanity, right? Like so i'm in the middle of dissertation right now for the phd. I work full-time job Like spin is fun social like i'm not really looking to change that right? Um, I started weightlifting Honestly to get better at spin, right? Um, so I don't know that's very helpful That's okay. That's okay. I live in phase two of mass performance. That is super like literally super helpful That's right. That's right I would do strength training once a week and then you can add uh hip mobility movements Like I think 90 90 is going to be a friend huge. Yeah, I think lateral sled dragging Would be an also another kind of strength slash mobility movement that you could do here and there Simplify it and just do mass performance phase two stick there for a long period of time I mean that's got everything in it. It's everything you need in terms of multi planar strength But only one day a week one day a week one day a week just that And you're good. Do you have mass performance mech? I don't all right. We'll send that to you And then and then just for queuing purposes. So you you get the desired outcome Go look at that prime webinar that I did because how you do the mobility stuff Is is the difference maker on how much strength and progress you'll see here's what'll happen You're gonna do the if you follow his mobility class and you get to the hip part You'll know if you're on the right track if you feel immediately better You'll do the movement you'll stand up and be like, whoa, I feel so much better You know, you're on the right honing on that. Yeah, you know, you're on the right path because What the mobility movements do is they turn on the cns in the way that you need to so you'll temporarily have more stability Even though we haven't really built strength or muscle yet in the short term you'll get more stability And you'll notice it you'll move around use that move that you find the most benefit from as your primer going into your spin class So I think that 90 90. Yeah, what do you get a phd in by the way? Uh industrial engineering. Oh wow good for you. That's awesome. Thank you. All right, cool. Well, we're gonna send you performance And one of those foundational workouts a week in addition to what you're doing and then check out that webinar Especially the hip portion. I think you're gonna really benefit from that Yeah, okay Thanks, man Yeah, perfect. I mean perfect. She answered exactly Well, that's gave us the answer that is so so important um when when we as any coach or trainer gives advice to somebody because Had she said something like oh adam, I just want to lean out a little bit or I want to build my butt More aesthetic or yeah, yeah, you give me an answer like that I'm going to tell you what you're doing is wrong And it's and that's the reason why you're not getting to where you want to be But if you say I fucking love spin and the only reason why I started strength training was to be better at spin Whole different protocol whole different protocol because we don't give a shit about body fat percentage We don't give a shit about building our buttery like that All we care about is getting good at our spin because it gives us this mental break from all the schooling and shit We're doing I'm not going to tell my client not to do that Even if I'm not a fan of that if that's what it gives her and she's happy doing that I'm going to give her the stuff that's going to make her better The problem is is that people are like I want everything You know say hey, look I want to start a business and be a millionaire within three years But I really want more time with my family my kids and I want more time How do I do it all like I can't I do I do want to highlight those one thing that she did say and just Just so she when she hears this to keep your eye out on the self-awareness thing here to know that if this could be you Because I'm very familiar with classes, right? So I taught a lot of classes and the type of personality that loves this and and says it gives them energy and stuff like that It's what we call cortisol junkies They are seeking that high because they they're they're crushing it so hard at work or school I bet she would hate like a slow yoga. Oh just and so The reason why you feel so good from that is you get you get a dump You get this huge adrenaline dump afterwards and that is not a necessarily a hump a healthy thing So keep that in mind that the the feeling that you get from that doesn't necessarily mean It's a healthy good one that you're getting from that class Justin said the exact same thing is like when I get a dump. I feel so much better every time I feel better You know what I meant spinner our next caller is jake from north dakota. Jake. What's happening, man? How can we help you? Hey, uh, it's great to see you. Um Uh, I'll jump right into my question with uh the background a little history So, um, 33 years old Basically been working out since I was 14 Um being got quite a bit of time under my belt um A little bit nervous here, um So last like strength and like looks and stuff like that have never been important to me. It's always been Function, um being stronger healthier helping out with day-to-day life and work um a lot of that's been a big thing throughout my whole work or career has been working out to help Help my job be easier. I've always been into a physical um career it's been mostly um manufacturing that I've been in manufacturing construction. Um but over about nine months to a year ago, I ran into a Just stressors were building up and it was probably close to a year down and I just started listening to you guys and it's like at that point I had to start backing off of something so I changed my work up program to More of something along the lines. I didn't know about you guys at the time to like something more like your map 15 Except it was more like a half hour program To cut back because I was just there was just too much going on in life. So I cut back that and eventually it's just like I got it Either get rid of working out for a while or something else So I stopped working out all together about a year ago and then uh Work proceeded to cause some more issues and I ended up um Making a career path to switch or a decision to change career paths. I should say um, so ended up Applying for a massage academy to go and go into massage therapy instead um basically between that career path change that I decided and Quitting working eyes when I picked up listening to you guys and I realized um, all of the like mental stressors and like Mental stressors financial issues buying anyone else like all that big stuff that happened in life during that time It all cumulates. I didn't realize that I was like, well, it's just working out and working out less I'm working out less like I'm fine. Like I shouldn't be feeling so crappy so I guess My main question is like how like I want to get back into working out here with school. So um, how do I stay? It's one of two questions. I guess How do you like identify and stay on top of or be aware of those stressors that are causing? Like your body responses before it's like excessive and negative like I was running into um, like with hair loss Digesting issues Um, like I wasn't even aware like all that stuff was They're like when I do start working out What's a good way to Stay ahead of that before it's just like it's starting to negatively impact the workout day-to-day life, etc Okay, probably start with not listening to death metal before your workouts. That would be a star I'm just gonna I'm just gonna say it's this is not it. This is not helping the cause over here I can never train appropriately It's always too hard switch to and yeah, I guess. No, here's the deal So typically I would say, you know, if you're starting to feel worse if you're losing your energy If you're feeling stiff, you know stiff or achy poor sleep poor sleep Those are good signs. The problem is with that and I got the impression jake That you do a very very good job of disassociating yourself from bad feelings. So you kind of don't notice until they get really loud And uh, yeah, okay. Good. So I'm the same way So here's what you might want to pay attention to Pay attention to your self-medicating habits, whatever those may be whether it's food Or habits where you distract yourself or if you like alcohol or cheese or alcohol or sugary food or whatever Habits, you know that you tend to go towards When your stress is high If you notice that those cravings go up and you start moving in that direction That's a sign. Uh-oh, like I'm not dealing with something So and that's an easier more objective thing to pay attention to and then what I do when I notice that is I then say wait a minute. How did my body feel? What's going on and it gives me a better gauge of what's going on? The other thing is uh, your strength in the gym I mean if you're if your strength is going down, you're definitely Going in the wrong direction if your strength is the same or going up and you feel good in the gym That's an easy gauge. So if you have like A bunch of workouts in a row that suck You you you might be over doing it something's going on You need to back off a little bit if your workouts feel great You feel stronger performance is good That's typically pretty objective objectively showing you that you're doing the right things So you mentioned a few symptoms like have you noticed any gastrointestinal stuff? Like if you notice like when your guts off or when you eat certain foods like how it affects you all that kind of stuff so I've always been kind of like numb. I guess you could say to that like People have always talked about being bloated and stuff like that and they're like, oh Such and such and once I actually started doing therapy. I was like, oh, this is Actually related to that like it's I was actually getting a lot of bloating but at the same time I was also in Probably the bulk I'd say a bulk of my life I was shooting shooting to get up to 235 and I managed to maintain that for about a month and a half And I'm like, all right. I'm tired of Being miserably full as it's like I'm I'm done. It's like I'm gonna go back Back down to 205 Just a ball I had set at one time but So you did mention like The gym has always been my outlet for stress. So let me back up. Let me back up, Jake Let me back up for a second. How far are you into the massage career? Are you you're taking classes now? Yes, um, you're like a month and a half in so things kind of changed from when I first sent out the email. So like right now I'm Currently working three days a week overnight Park at a part-time job and then go to school during the days Okay to kind of make mortgage payments and stuff like that. I'm hoping for a schedule change with work To potentially allow me to get in a couple days a week at the gym Just something like like half hour mobility work or something like that. So here's why I ask you that Here's why I ask you that because I'm somewhat familiar with uh, with the whole schooling looks like for massage. I used to have a studio with massage therapists in there And sometimes the the person I had in there was very experienced And she would bring people in who had to do their hours in order to get their certifications So I know part of your training is massaging people but also getting massaged Okay, every single day. Okay. Here's what I want every single day and it's At least an hour each way. Okay. That's gonna put you in your body So if you don't nor if you don't know if you're noticing you're probably already noticing That you're able to feel things more Because you'd be okay I would work with the massage therapists that are in the class with you that are massaging And I want you to tell them if they don't already. I'm sure they already do but tell them Let me know if you start to feel like I'm overstressed Or if I'm too tight or if I'm tighter than normal and I want you to take their I want you to take what they say and use that because a good massage therapist will let you know They'll work on you and be like, oh, you seem like there's something then, you know, we'll deny it No, everything's fine, but they can feel and you'll learn this as you go along You'll start to be able to feel As you work with regular clients whether or not they're more stressed or less stressed So I would ask them, you know, hey, I'm gonna start working out I have trouble feeling, uh, you know tough feelings that tend to ignore things I don't notice until it's too late Let me know if you notice big changes in my body while you're working on me and then have them pointed out to you You've also probably that's one thing that pointed out already is that I am The toughest person in class to work on One of the ones who work have to it has the biggest workout history. Yeah, and to it's Yeah, they're all it's like you it's like trying to work on a rock Yep, because you're so bound up intense everywhere. Yeah. Yeah. Yeah, yeah By the way, that's work through there. I want to say something too Jake. That's not because you lift weights Yeah People think that because someone lifts weights that they're going to be internalized tighter and harder to work on with massage therapy It's not because you lift weights. It's because you probably hold everything in And so your body is without even knowing your body's on guard Okay, so that's what's happened It's not the way it's if you train if you you'll get the opportunity at some point If you massage someone who's got big muscles who's very healthy and knows how to not hold things in Yeah, the muscles are bigger, but they're pliable you can work through them In fact, it'll be a great person to work on because you'll be able to identify muscles and know what you're doing And it's really fun for you to work on someone like that So you're tight not because you lift but because you hold everything in So as they release those muscles, you may start to feel emotions Let yourself feel those and and get and take their feedback that'll help you through this process So you're actually in a very good place right now To to answer your own question, which is how do I know when i'm doing too much? And then just keep in mind I know if you've been listening to show long if you've probably heard me say before the goal is always to do The least amount possible to elicit the most amount of change And so if we're coming from not really doing anything You doing something is moving in the right direction and you're all you're always far better off Leaning into that direction than the overdoing it and setting yourself back It's nothing wrong with just training, you know 15 minutes for one day a week for a little bit and then go into 30 minutes and then go into an hour And then eventually to two days like there's nothing wrong Was slowly stacking it like that as you're also feeling better and then i'm glad sal pointed out The feeling that the massage therapists are feeling when they're when they're massaging because You may feel that way for a while until you work through all the emotional stuff that you have to get through And that doesn't necessarily mean you can't train the body lifting weights No, in fact doing it at the same time is the best thing right so it doesn't so because you you'll get that feeling Some people will think that sometimes the massage therapist like oh my god You're so tight you're listening like damn. I can't lift because i'm so they're telling us No, that's not necessarily true You could definitely still lift weights and what they're talking about is more about what the guys were referring to with Holding it all in and and being tight because of what you got going on mentally more than what's going on physically Switch to have an essence dude Let it out man. Yeah, it's hard I don't know about that from one metal from one metal head to another. I'm just saying bro. Yeah So so with that like it that's why i'm hoping for a schedule change because like on average right now between monday and monday at 7 a.m when i get up for class to thursday at 10 p.m when I Well finish class and go to a second part-time job. It's about 16 hours of sleep almost i get between those three days Wow So like that's why i'm really hoping for a schedule change to hopefully increase that everybody's been saying i'm absolutely nothing They don't know how i'm still functioning through class, but yes I don't necessarily feel Odd that's the weird part like it's i'm a little bit tired, but it's just like i It's gotta get done so strap up the bootlaces and yeah keep going listen human body's pretty crazy the ability the the ability to disconnect and disassociate Is an adaptive response and it serves you well For maybe what has happened in the past and that's what you're noticing right now So you can't really trust your feelings. I know you say I feel all right. No, I feel fine You don't know what you feel So you're probably feeling well It's probably happening is you're overworked and you just don't you just can't acknowledge it because you haven't been able to So I would not lift weights or train within the period of time We're only getting 16 hours of sleep over a three or four day period. I would not train No, so i'm trying to sleep as much as possible. We'll see that time good good do that Yep, do that. I hope I hope we helped you out. Yeah circle back with us jake I'd like to hear how you're doing in about 60 90 days. Yeah Okay, um quick question when I'm like when I do finish like I know I have some other issues With like a hip injury before it's hip and shoulder injury um Would it be best to like start out with prime or prime pro prime also? um like Or like symmetry like that's kind of where I'm like mixed up because I know there's imbalances as well The combo of those yeah prime pro for the correctional exercise and then symmetry would be a great workout Do you have those? No idea. I will send them to you Okay. Yeah, you got it, man Hang in there. Thanks a bunch. Yep. You got it brother Yeah, uh, so I got 33 year old Justin You know, it's like so for people I'll use an analogy like imagine if uh Imagine you're sitting and you're totally chill and relaxed and then a loud noise goes off You automatically jump and tense up That's your body's protective mechanism. Yep. And if you're If you're constantly stressed or you don't feel safe Even if you don't feel it because you don't allow yourself to feel it Your muscles will be tighter. Yeah, your body is tighter all the time. It's on alert 24-7 So someone comes to try to work on massage therapists know this they'll try and press on a muscle But oh my god, these are like They're like rocks. That's because your body is on guard. Yeah, not because your muscles are overdeveloped I'm glad you had said that because I knew that the the thought that I think most people have after hearing that is like Oh, maybe he shouldn't do any Strength training was helping. That's not the yeah, it's not the issue. No, no If anything strength training helps tell the body to relax a little bit. Yeah, it's so long It's not abused. Uh, but yeah, that tightness comes from your body. He's not feeling safe It's funny because there's like a self-selection to like heavy heavy music, you know, I would love to see like a study on that Because you would have to find a lot but like like everybody I've met at these festivals and everything We have a very similar kind of of course background Bro, I mean that's your way of that is your outlet your outlet that's your what you've internalized all this Hate anger fear all the thing all the stuff you've bottled up and then that's your one way of letting it out And so it's a it's a it's a safe outlet for that personality So of course it's got a selection bias to people that love that music, right? Our next caller is Anita from Australia. Anita. How can we help you? Hi, how's it going? Awesome, I was good and then as soon as the video connected. I just got very nervous a little bit star struck, but here I am We're so handsome on video I want to start with a little bit of a thanks like obviously All of your like health and fitness content that you put out is it's absolutely amazing Um, but my favorite thing about your podcast is just all of the chats the random facts everything like that that you put out I just find that like now when I'm having conversations with people. I'm just so much more interesting I can just pull out from all of these different things and it's just amazing. So I just want to say thank you for Expanding my mind. I guess it's awesome. Awesome. Thank you so much. How can we help you? Yeah, cool. So I've got my question and I'll read out Since I submitted my question, there's been like a couple of little changes So I'll read out my question and then I'll update you from then So my question is about fat loss muscle retention and semi-glutide I've heard you guys talk about the benefits of the zempik and semi-glutide for fat loss And I'm giving it a go for a short amount of time My question is if I'm focusing on my protein and hitting between about 150 to 170 grams a day How low can my calories go before it affects my muscle loss? I usually maintain around 2200 to 2400 calories a day And I want to do the cut for about six to eight weeks on 1800 calories The seven glutide means that I'm just not hungry and I'm struggling to even hit that some days I've got a power lifting meat at the end of the year. So I want to maintain as much muscle as possible So since then I did the cut for about four weeks and I lost about five kilos But then I could just hear you guys saying to me like what is my main focus at the moment? And what do I want to focus on? And that would be my muscle and I want to maintain as much as possible So I put a hold on that cut and I'm just going back to eating all the food getting as strong as possible until I do that power lifting meat Once that's done. I definitely do want to resume the cut and pretty much everything else still stands So yeah, probably like the start of the year. I want to do that again Try the semi-glutide and just wanted your advice on what you reckon you hit it I think you're right on track to what you I would recommend to you is to train and eat for the power lifting meat Which by the way Sets the table for keeping the most amount of muscle using the the semi-glutide. I would reverse reverse diet Uh, throughout through and until the power lifting meat. So try not to gain any weight Slowly bump your calories that way the cut is just so much more effective. Yeah How um, did you stop the semi-glutide? Yeah, so I only did it for about four weeks and I just got a bit worried because I just couldn't eat as much as possible Yeah, and I just was worried that the longer I went on it the less hungry I would be and then I wouldn't even be able to hit those Smart so yeah smart now. Is there okay? So why did you use it in the first place? Is it a real struggle for you to cut? So, um, I've been on a bit of a weight loss journey for a while. So I lost I'm gonna be talking kilos. So sorry. That's okay. We can have this about 40 kilos over The amount of time I've been having kids and everything like that. So Yeah, like it just been in that diet phase for a while, but over the last say one and a half to two years I've been bulking maintaining building muscle doing all the things that you guys say like build all the muscle first And I think I've just been enjoying eating so much food like I love it And I don't want to die it again. And I've just found that Trying to diet I'd start for a couple of weeks and then I just like no not doing it. I want to do this I want to stay strong But I do still have fat to lose like I do want to still lose about 10 kilos So, yeah, it is my goal and I know that it will Benefit me, but it's just so hard to get into it and I found starting the semi-glute diet It was easy to stick to that. Um diet Yeah, Anita you You're not somebody I would recommend some aglutide to because you're in a good place You've been building you already lost a lot on your own Your metabolism is pretty damn good if you're maintaining at 22 to 2400 calories I would do a slow when you're ready to cut just do it slow unless you're in a hurry I would do it slow because here's the issue with it's just the mental barrier around it Like I just find if I start to cut then I'm just like, oh, I can't do it And I can't stick to it and then I thought if I with the semi-glute diet it just Do that quick like four to six weeks just Yeah, like hit it hard I'm not a few kilos and then maintain And that's what I have been doing throughout the time to just build muscle Like doing that four to six week cut then going back to maintenance for a while sitting there and then just doing that small cut And I found Mentally it helps me. Okay. I'm not I'm not against it over the last year 12 months I just haven't been able to speak to it. I'm not again. I'm not again. I'm not against it I'm not against at all. I I wouldn't recommend it like it wouldn't be like that might that would not be I agree with sal that if like we got this question and that that wasn't even part of the equation And you asked us what to do We'd always go the natural route of like where he was heading But the fact that you bought it already and you have it and I actually think that your mindset Around it is healthy and fine. I'm not against it. I don't I think and I think what the what the research is starting to show with The the what it's doing mentally for people that are being able to quit Cigarettes and drinking and all kinds of other habits around it. A lot of people are seeing benefits in that direction It's not ideal because what also the research is pointing to is people are losing as much muscle as they are losing Is they're losing fat calories are so because because the calories are so low So the thing that I would be concerned about Is that if you are starting to really struggle to even hit your protein intake and our calories are starting to drop You know 1300 1200 calories because you're just not hungry then I'd pull you off of it for sure I'd say okay now now we're we're just going to shoot ourselves in the foot You're going to lose your 20 kilos but half of it's going to be muscle half of it's going to be fat And we're not going to have gotten any leaner or better Have you could could you try cutting the dose of the semi-glutide in half? Well, I only just started on the lowest on the lowest dose and did it so like yeah for about four weeks So when I start again, I could probably start at a lower one Yeah, I would start lower and I would not do more than a 300 calorie cut under maintenance And keep it there and that'll that'll help yeah and keep strength training keep the protein high And that'll that'll really that's the best you could do to maintain the muscle that you have That's the best chance you got if your calories go You know if your maintenance is 22 24 and you're going below 1800 1700 1600 it's probably you're going to be too low To maintain some of the muscle and strength that you've built So I the cut that I would do would be about 300 below maintenance And I wouldn't do any more than that and I would let myself do a nice slow cut Um through that process. That's how I would use it and in the semi-glutide you could try definitely a much lower dose To see if it does help with just a small cut because it sounds like it was really effective at even the lowest dose for you I got cool. Yeah, it sounds like you have a you sound like you have good awareness around this too So just keep an eye on it. I mean, I think that you've already got it You've done you have the right mindset with getting ready for the powerlifting meat If you go back to using it again, just be aware of if you if you're losing weight fast That's probably not a good thing. We don't want to drop weight fast Like because if you are losing it really fast more than likely we're losing as much muscle as we're losing fat So just be aware of that and then kick it if that's the case Yeah, well in that four weeks, it was about five kilos and then I was like, oh it's a bit fast. Yeah I mean, it's I mean, it's a little fast, but not crazy bad. Not crazy. I mean, that's what is that? That's uh, 20 something pounds. So Uh, no, sorry, no about 12 pounds 13 pounds. So, uh, it's a little fast Do you know what your calories were when you were when you were doing that? Um About 1800 with my goal, but then some days were even under that Okay, so what do you think you averaged if you were to add it up and average it out? 1500 Uh, I think it wasn't too much under so I probably say about like 17. Um, wow That's not bad. But yeah, mostly days my protein was still high You're doing fine. Anita your metabolism is doing great. You've done a great job With building strength and muscle because that's not a huge cut To get that fast of a weight loss. Yeah, that's pretty good. I just make it a smaller cut. That's all But your metabolism is working really well, uh, you know in terms of fat loss I mean, do you do you have access to like a dexa scan or body like a body fat test so you can check up on yourself every three to four weeks Yeah, I did do a scan at the start, but I haven't done one to check back on it again I'd love to see that. Um, because I don't fit pretty quickly and then went on holidays and I was like, I'll Do another one. I was the one the goal was to check on it. Um, definitely do after the power lifting me Definitely do one right so right after the power lifting me set up or right before Set up a time to go do it get that number And then as you go into the using the semi-gluteide and the cut just check on it every three to four weeks And uh, I mean, I tell you what we'll put are you in there? Are you in our private forum? Yeah, I'd love to follow up with you. Yeah, you would too. I want to hear the results Okay, I'm going to put you in our private forum So Doug will give you access to that and I would love post updates. Yes I would love to hear the update on what I'd like to hear how your meat goes and then too I'd like to see yeah, I'd like to see where your your body fat is going into The meat and then we'll check up on you three weeks after and see how that's working for you Is this your first power lifting meat or have you done one before? It is. Yeah first one. Wow That's good. It's a that's the perfect program for based off of what you just told us Do you have a do you have maps power lift? Uh, no, I don't I've been working with a power lifting coach Actually, that's good. Yeah, you're all yeah, that's even better. Yeah, they're gonna individualize the program That's even better. Yeah. Yeah good for you. How are your lifts? Um good. I've only just recently Got into power lifting and training. So I think what is it at the moment? My squat is 100 kilos Um, my bench has not been moving lately, which is very frustrating But that's around 50 kilos and my deadlifts is around 120. That's good. If you have a good number That's good. No, those are great numbers. Listen. If you fall in love with power lifting And you're like, I don't want to cut. I like being strong. Nothing wrong with that There's literally I sort of listen. There's nothing wrong with that. Yeah, if you love being strong You love power lifting power lifting can get unhealthy in some ways too because people can hurt their joints and stuff But it's yeah because it's strength focused and where you came from or you lost like something like 90 pounds or something like that before I love it for you. So if you decide you don't want to cut, you don't have to Yeah, I love power lifting. I love it. Awesome getting strong and just feeling strong and it's good You just have that focus now like not You know going through my whole life of just having that focus of being on a diet all the time To have that strength. Yes. Anita. This is great. Perfect. You're doing great. You're doing good. Keep us posted. Please keep us posted About like the joint health and stuff. I just had a question Um, if that's all right, like what to do afterwards like I'm feeling You know, everything's kind of my body needs a little bit of a break Where would you recommend to go afterwards? Performance thinking symmetry I recommend symmetry and stuff all the time just for like unilateral, but I do do a bit of unilateral stuff in my um In my like program and stuff at the moment But doing a whole thing of it No, no, I like I like symmetry because and you might be doing some unilateral stuff But you don't you're not doing unilateral only training Yeah, but I like I like the mobility and rotational work. She's gonna get from from performance Do powerlifting from now till the end of the year? Yeah, and then go then go into Rotational and mobility stuff. They're both fine. If performance. I maybe skip phase one. Yeah, phase one is too powerlifting. Yeah Okay, so here's your two options. You could do maps performance start in phase two Or it could just do map symmetry. Both of them will be great. Yep. We'll send you both if you don't have either one Oh amazing. Thank you so much. Yeah, you got it kick ass. Yeah, please keep us posted I definitely will. Thank you. All right. It was so great to talk to you guys. Have a good day. Thank you too What a nice story. Yeah, she lost a lot of weight on her own Yeah, has been trying to build muscle that about did power like like everybody pay attention shift everybody pay attention Okay, because the weight loss that she had experienced 95 plus percent of people would gain back The way that she's doing it her odds of success are significantly super high. Yep significantly better she's doing it the right way and I bet you in a year or two not only would she keep the weight off She's probably gonna be leaner and stronger And on her journey towards developing this really nice relationship. Yeah, what a fun story I do want to address though the semi-glute. I we all agree I don't think we would ever that would never be the go-to right especially with her. She's doing such a good job Yeah, it wouldn't even been brought up in conversation. It would it wouldn't the fact that she has it The fact that she I think she has a good healthy mindset the fact that she had the awareness To stop it because she already thought she was losing weight too fast It shows me that she's a healthy enough Like who am I to judge her for you trying peptides when here we are trying all kinds of fucking peptides, right? When it's like listen, if you if you have the right mindset I mean, that's why I said it though, right? Because it's I mean, she has the right mentality and the fact that without even being coached by us She knew to get off of it just because she thought it was too fast. She's in a healthy calorie place already Her concern was she knows she's already cutting so many calories. I don't want to lose muscle super smart I mean, that's a person that I would totally if they have the disposable income to be able to try out a peptide like that I'm I'm not against it. Sure. And you know for people watching like you want to go through a doctor We work with the come we work with people who are doctors mp hormones calm. Look if you love the show Head over to mind pump free calm and check out all of our free fitness guides They're awesome. You can also find all of us on social media. Justin is at mind pump Justin on instagram I'm at mind pump to Stefano and adam is that mind pump adam? You know, he's you gotta manifest it starts at the feet dude. I feel like you could like They're tight though. I Yeah, I bought I bought other ones that are bigger because I'm like, I fucked up. What are those? They're nikes. They're, um, Are they run a half a size small Training shoes I forget what they're called us. They get the box said racing so you bought it. It says racing It didn't it didn't I was like, I want to be fast It's like me. I'll buy a shoe if it says cool, but I don't think I don't like these Bro, I need something with a little bit of heel lift because I've been wearing flats like for decades So I need I need a little bit of that to get me kind of forward. That was my thought process. Oh, I see. Yeah Interesting So I'm gonna be healing out breaking us in He's gonna come in with Levels dude, the next one's gonna be up here. Hey, what point do you want me to step in and say something guys? Hey, so we don't question him. I told you guys remember I'm all get some go-go dudes. I got like the it's for eight for performance, you know, it's for performance. Come on