 In this episode of Mime Pump, you're going to learn how to get the best pump possible. Also the guys have a lot of conversations in the middle, very interesting content, and finally at the end of the show we have four live callers who ask questions such as, hey, am I going to lose money if I start losing weight? Is that right? Money. Money. I can't have money on my brain. If I lose too much weight, will I lose muscle? And also if I do too much cardio, will I minimize my muscle growth, slow my metabolism, and stall my fat loss? All those are answered here in this episode and more. And finally, if you want just short clips from this show, go to Mime Pump Clips right here on YouTube. All right, enjoy the show. One of the best things you could do to increase the pump, in fact one of the most powerful things you do to give yourself a better pump is just drink more water. Lies. Yeah, I know. It's one, it's, it's not exciting. Did you give that tip? I don't know, did I? I thought he did that tip already, Doug. He didn't do that tip already? I feel like that was a tip that I heard him say before. Well, he mentioned it. I know we've definitely talked about that. We've talked about one before. Oh, it hasn't been a fitness tip. I don't think so. Oh, that is actually a, you know, I've done. A big one. Yeah, no, I'm teasing you. It's actually a really good tip. Yeah, if you're, if you're, if you're trying to get a better pump in the gym, literally focus on drinking more water throughout the day and then see what happens. This, this for me was like mind blowing as an adult because as a kid I'd do the supplements, I'd do the carbs, I'd do the, you know, some things help the pump here and there or whatever, but it wasn't, nothing gave me a better pump. Like just drink, like being hydrated, like being well hydrated, going into my workout. So you know that I actually didn't piece this together until I was getting ready to compete. So when I was, what's that 29 going on 30 was when that first, because I had never before that had I ever like really tracked water or like tried to push like how much water can I take in? And because of that, I quickly found out that if I was going to drink a gallon or more of water a day, I would, I would have just like getting ahead on protein. I'd have to get ahead with my water. And so I began like putting down like a half a gallon of water before my workout by like noon or whatever time I was working out. And then during the workout, I was thirsty. So that was always the next best time to get as much water I could take in. So, you know, I would buy, buy noon between noon and two is when I'd be lifting, I would almost have a whole gallon of water now put in. And I mean, I just remember watching myself like double in size. It felt like, and I remember going like all these years of all the super pump products and creatine and all this stuff that I've taken. It was water. Never have I felt this crazy of a pump. And I also noticed to add to that water combined with also like a nice little carb load before. So if I did like, you know, 70 grams of carbs leading up to that, like two hours or so before that workout and had like a half gallon of water during the workout, I had the most insane pumps I ever had in my life. So because I don't work because I work out first thing in the morning, right? So what I do is I wake up and I drink two glasses of water. Now I add a little bit of salt or I use element tea because the sodium helps your body retain a little bit. And you need that, that sodium is very important for muscle contraction anyway. So I do that then during my workout. I don't know how big that bottle is that you guys see that I use. What does that look like? Like the big black bottle. Yeah. Is that a liter? Yeah. I think it's a little over a liter. So I drink two liters. Yeah, I drink like one and a half of those. Yeah. There you go, Doug. What does that look like? It's the it's the mirror cup that we 42 ounces. How much 42 ounces? So I go probably 60 ounces because I'll do like one of those and a half through my workout. So I have the glasses of water before and I have, I have some sodium in there now these days. I use element tea water. I don't have the carbs because I work out fast because I work out so early. And it's like it's literally night and day. If I don't do that and I work out, the pump is so hard to get. I my joints are more stiff. That's another thing to you. I notice my joints are looser. My mobility is better. Energy is higher. Energy is all because I'm more hydrated, which sounds so stupid because if you told me this as a kid in my 20s, I think it was just some old person telling me simple things. Yeah, it's like chew your food. It's like stupid shit that you just like blow it right past it. And you want to go with the cool, sexy pre-workout that you're slamming and feeling some effect for that right away. But meanwhile, if you just like stay properly hydrated and go in, like it's a total performance. I want, I got, I got, here's a little speculation. I wonder how much of the pump that people feel from because pre-workouts are full of stimulants. So that's for sure. You'll feel the stimulus, but I wonder if how much of the pump people feel is that they drink 16 ounces of water. That's gotta contribute a lot. You know, 30 minutes before they work out. And during your workout, that's probably when you, if you're like me, like I drink a good portion of my daily water in the workout. So, and if you do that, then it's probably contributing to your pump more than your, you know, explode or whatever pump product that you're paying $60 of a jug for. You know, it's funny. I remember with clients too, cause I had, um, I had like this wellness expert that worked in my studio way back in the day. And this is back when I was more just like trainer, right? Just fitness, you know, workouts, you know, proteins, fats, carbs, calories. She was a wellness, and I would always hear her talk about water to her clients. And I remember thinking like whatever, not a big deal, but then her clients come back and be like, Oh my God, since I've been drinking more water, I'm less stiff. I have less pain. I feel whatever. So I had a client who had kind of a sneak, this kind of stiffness in their knee and we did all the mobility stuff. We did all the correctional exercise. Everything was looking good. And I said, you know, let's try tracking your water and just let me have you aim for, I don't remember what we started with. I think I had them start like half a gallon a day because they weren't drinking much. And they, they came back and they were like, it's magic. My knee doesn't hurt anymore. And I remember feeling like such an idiot because I had ignored this like obvious thing for so long. Yeah. Yeah. Joint pain. That was another one. Like a lot of my clients had the same experience where it was like, they just increased the amount of water that they're drinking and it was like this magical experience. I remember actually hearing you, Justin, I think say at first, I mean, you remember you were working for me. And I think I heard a client recommending or asking about energy levels and their energy levels being low and just, you know, getting them to drink water because they were so dehydrated that that was impacting your energy levels and just simply by making it a point to drink water consistently through the day made a dramatic difference on their energy. So it's fascinating how something so simple and basic can, it can actually. Well, have you ever say that? Cause like I was probably the worst supplement peddler in the group of trainers that, you know, you had underneath you because it was just like, oh, just do this. This is what you need to focus on. And like I was always like very much leading people away from supplements and like leaning on that too much and like eating real food. Yeah. Well, the good stuff, I mean. Yeah. Yeah. Um, no, it makes a huge difference. Sal was selling it to special. He was doing all of it. Oh, yeah. With barbecue sense and, you know, everything else. You hit a spot there. A sore spot. I sold a lot of supplements back in the day. And I feel so bad, dude. I, there's one kid I sold $600 with supplements. $600. And when he comes back to return it and sells him more. Well, no, no, no, no, no, no, you couldn't return it. There was one thing, there's no, there's no 3D cancellation. Remember the memberships and training had at $600. He got all the different types of creatine. He got all, he got the men's multivitam and the women's multivitam was just so many different things. Yeah. And I look back, I was a kid. I was 19 years old and, um, you know, I was just, it was just not good. I feel so bad. I hope if you're watching right now, contact me. I'll buy them back off. It's so much guilt. Oh, I feel so bad, dude. It's just so bad. Dude, we're young, dude, whatever. I know, he makes a lot of stupid mistakes. But no, it makes, it makes a huge difference. It makes a huge, and it makes, have you seen those pictures of people's faces when they hydrate? How, how different their faces look? Like it'll, it makes your skin up. It's like, it's, it's interesting. It's anti-aging and I don't mean anti-aging because it makes you younger. I mean, not drinking enough water makes you look older. So when you do, when you finally drink enough water, your skin just looks more vibrant. Makes a huge difference. What's up, everybody? The giveaway today, Map Split. This is the advanced bodybuilder style, body parts split routine. Only the way maps can do it, which means it's awesome. So we're gonna give it away for free here so you can win. Leave a comment below in the first 24 hours that we drop this episode. Subscribe to this channel, turn on notifications, do all those things. If we like your comment, we'll notify you in the comment section. We're not gonna message you through WhatsApp or Telegram or anything weird like that. Only in the comment section will let you know that you won and you got free access to Map Split. We also got a sale going on right now. Two workout bundles. We got the skinny guy bundle that's 50% off and it's got all these programs right here. The other bundle that's on sale is the fit mom bundle which has all these other programs over here. So they're both 50% off. If you want to get that discount, you want to get set up, click on the link at the top of the description below to get that full discount. All right, here comes the show. Speaking of skin, I bought up some studies for red light therapy. So we work with Juve, which is a red light therapy company. And they have the best red light therapy product on the market. If you want one for your house, this is the best one because they use the wavelength, the concentration, the type of red light that is used in studies because you can find red light on the market and it's just not the same ones that they use in studies but check this out. So we know how much it helps with skin, that's proven, hair, hair regrowth, that's proven. But I didn't realize there were this many studies. Really many cell related. Yeah, well, mitochondria, right? Yeah, the mitochondria perspective. That's what I mean. It's like, it's great. That's why it has crazy, you know, things that you think is magical. Well, check this out, dude. Osteoarthritis, there was a study that found. Yeah, red light therapy, osteoarthritis related pain. Ready for this? By more than 50%. What? Osteoarthritis pain by more than 50%. Okay, how do they? That's like more than a, that's more than a painkiller. How do they measure? It's crazy. Survey, is it like, how do you feel? Yeah, I mean, they have the person come in. Yeah. They do the red light therapy on the affected area. So whether it be knee, wrist, hand or whatever. And then the person reports how much more, less pain or whatever, 50% less pain. Then there was a study done on tendonitis. These were people with Achilles tendonitis and it reduced measurable inflammation and pain in people with tendonitis. So actually measured inflammation went down. So for pain, this is why all the pro athlete teams are now using that therapy. Well, I think, I mean, we bring this product up a bit and it's like one of our most expensive products that we kind of talk about, but they do have the go. They do have the small unit version. That's like pretty affordable. So it's not like you need to shell it all out on the mega panels, like initially just, especially to localize an area like that. Yeah, as I say, I mean, I would use the go only for like a localized area or like your face. My sister puts hers up like while she's working on the computer, she just, she just pops it up right next to her on her desk while she's working and she absolutely loves it. And so Courtney is the same. Yeah, I love my, my, my large panel. I mean, the large panel is amazing. Jessica was using it on her, on her belly to prevent like stretch marks. So to continue with my work, I mean, she has no stretch marks. So I mean, it's hard to say, right? Cause it's an individual variance with that, right? I think she, I mean, a lot of that is genetic, right? Like if you're, if you're, if you run some people get stretch marks, I mean, so easily. Yeah, if I were pregnant, I have stretch marks. I have stretch marks working out on the, well, you could get pregnant actually. Huh? You can't get pregnant nowadays, right? Stop, stop, stop. Hey, speaking of shit on the internet that gets people kicked off. Do you know, you guys know twitches or these gamers? I have a cousin that makes money doing that. Does he really? Yeah. Does he do my good money? Big personality on there? No, he's not big, but I mean, he makes decent money. I mean, he's actually inspired by us. Like, so he's followed us since the very beginning. Oh, that's cool. Yeah. So he got into the online thing and he used to always ask me about, you know, building a YouTube channel and he's like, and then he's all into the twitch thing. And so yeah, I know he makes, he makes a little bit. Really? Is it still, it's like the first person shooter games are most popular to watch people play or? You know, I don't know enough about it to tell you which is the most popular, but what makes people really get on that? So like, you, you mentioned his name. Who's one of the most. Dr. Disrespect. Yeah. My buddy, who's our age, who, you know, watches it. Dude, some of these kids make a ton of money on there. Well, you know what they are? Is there, well, first of all, the kids love to see all the, you know, the hacks for the games, the shortcuts. Like watching sports. Yeah. And then you have somebody, if they have a personality and they're funny and they're entertaining and stuff like that. Did I tell you about that one? My oldest was young, that he totally clowned on me so hard. Yeah, you told, you've told us a couple of times already. He said, I'm like, why do you watch people play video games? Well, people watch sports. Yeah. I'm like, oh, I guess you're right. It's the same thing. Well, I remember doing that too, even with like Mario Brothers or Zelda is like, I would go to my friend's house and watch their older brother play because he was amazing at it. You're like, oh, how do you do that? And they would just like, keep going through levels like nothing. What a great game that was. Legend of Zelda. Doug, pull up. I just sent you a YouTube video. This was a Twitch streamer that got suspended. So I want to see if you guys can like, what do you guys think about? He got suspended for what? She did. Oh, she got suspended. And just, yeah, I just kind of watch what happens in the video and she's too hot for TV. In the video, let's see if Doug can pull us up. Anyway, this is a popular Twitch streamer. Is she still on Twitch? Suspended. Suspended. I think. I don't know if she got kicked off eventually, but got suspended for what was she like crossing? Unity? Her, yeah, like her fans only. Well, she was just playing video games and you got, you know, you got kind of weird during the journey. So her name is Kimika. Kimika. Kimika was her name. So there she is. And hi, Kimika. Yeah, she knows playing some games. Oh, what's going on? What's happening back there? Oh, what is she doing? Oh, wow. Yeah, dude. She's, she's. It's just trying to play off like, like it's like nothing crazy is happening. Got suspended because it looks like she's having sex off camera. So like half her body's in. I know. But so, so I mean, okay, what if she's just faking it to get views and stuff like that? Like, well, she either way, you can't really see. But yeah, I mean, she didn't, there's nothing that you could see. No, but she still got her body is definitely getting moved, which is probably why she got suspended and not pulled off. I mean, that's actually not a bad strategy. Very small strategy. Are you kidding me? Like, I mean, I bet she, cause that's how they get paid right as views. Also, I bet you, I bet you. I haven't, I know nothing about Twitch and nothing about these gamers, but I bet you if you're a female stream and you stream on there and you play video games and you're halfway good and you're halfway good looking, you probably attract because it's all mostly dudes, right? It's mostly gosh, adolescent boys and, you know, no, you're obviously it matters if you're good, right? Cause no one's going to waste their time watching someone play video games just because they're hot. You can go get on Instagram or fucking fans only shit for the only fans or stuff like that. But if she's actually good and she's got that going for like, of course, I bet if we were to look up like the top 10 female Twitch streamers, I bet Doug pulled that up. I bet you did. Most of them are probably pretty good looking and I'm sure the guy that the kids are watching like, Oh man, we could be, we could date. And then she like would like to play video games. Yeah, she wouldn't get mad. She'd be totally into it. She wouldn't yell at me for playing video games all the time. This is perfect. Oh God. I remember when I actually thought I was in a game forever. Dude, I really thought I was going to be a gamer forever. You, it was like mandatory that I had a date of girl that was okay with that. Oh my God cracks me up. Hearing that coming out of your mouth though. Yeah, I think the same thing too. Like, oh my God, like how much time, how much of my life did I waste? Totally dude. It was so fun though. I mean, it was a blast when I even as a young adult, I remember my buddy and I both coming home from our careers and you know, we'd sit and muck out till one o'clock in the morning on. Well, that was the thing. There was not a whole lot going on campus when I was in college and it was like, dude, we had GoldenEye, you know, and so we just would play GoldenEye for hours. That was the last time I was like super murdered out in games. Yeah, it just goes to show you how much you change, right? As you get older, like you think you know everything. And then my best friend and I, we were all together a couple of weekends ago. Actually, we're having this similar conversation. Kind of talking about, oh, back in the day, he's got two kids now, right? None of us play anymore. And the girls were like, because both our wives have been with us for over 12 years. So they remember that we were playing back when they first met us and stuff like that. And we were like defending ourselves. I was like, dude, with Justin and I, we played hockey together. We were ranked top 10 in the world and they were like, you guys were not right. And then we got into a big old argument. See how defensive we were. We were so mad. We were like, we were so proud of that. You know what I'm saying? We were like ranked top 10 in the fucking in the world. And then, yeah, most just we were. I'm pretty sure I have it. I'm pretty sure I have it on my phone. I took a picture of that ship arguing with our wives. You know, some hell of old like that. You know what? Every time I talk about stuff like, or, you know, we have conversation, I remind myself how much I think I know now that I'm probably don't know shit. You know what I mean? Like I'm sure in 10 years I'm going to look back and be like, bro, you were so wrong. But all that stuff, bro, you don't know what the hell you're, you know what I mean? Yeah. I mean, yes and no. Because I think as you get to our age now, you're more careful about how much stuff you say with that much conviction. You're probably right. Yes. Yeah, you're right. Yeah. I mean, you've seen and the thing is you've seen all the patterns play out a lot more so. So it's like, yeah, your predictability of like how things are going to go is usually more accurate. This is why my favorite people to talk with. If I'm at, if I talk to them, if I want to go to work out of the gym, I don't talk to anybody. Okay. I'm very quiet. Put my headphones on to my thing. But if I talk to anybody, it's an old person, old guy, old woman. Cause I love, I, they have so much experience. I mean, 70. Gems. Yeah. If you're 70 years old, I mean, you've been on earth for 30 years longer than I have. There's gotta be, and not always. That's why Doug works so well with us. Yeah. All the wisdom. The wisdom wizard guy. He's, he remembers when they invented dust. That was a long one. Wow. That was a good time. Remember that? They call it the oracle. He's like our oracle, you know? Like he's just the tried and true. Remember that? He's speaking to Doug. Doug, are you rocking our new, our new merch over there? I am. You know, we are terrible about selling our own merch. Yeah, we are the worst. Do people even know that we have merchandise? I don't know. We got, is it like all of them? Savannah came in with, Savannah came in and like dropped like four or five shirts on me that are dope that I had never even seen. Never saw that made or anything. Andrew's got one on that thing. The new squat and scroll one is like an olive color. I think Andrew's got the, the, the squat and scroll. The squat and scroll. The, yeah, he has the black one. The new olive one though. It's sick. I was wearing that yesterday. Yeah. And then the new. So what people don't know is that the reason why these are special is because Justin goes in the back and gently hugs every single shirt that goes out for, for purchase. So you, you get to, you wear it. It's like, essence of just a little bit of my nipple was there. No, don't go too far. Smells like motor oil. No, it's gonna. Motor oil. Saw that. Yeah. Exhausted motor oil. Hell yeah. So do you guys like watching random stuff on YouTube sometimes cause I found some cool videos the other day. This is super random. But did you know that there are magnets, these small magnets that are so powerful that they're dangerous. If you, if you leave them alone close to each other and something's in the middle, it'll literally destroy. They'll explode. They'll destroy themselves and whatever. That's how powerful they are. What? Yeah, Doug, if you, if you, you can even Google ultra powerful magnets exploding or whatever. They, the people, you, I don't know where you get these. It's the most amazing, nerdy thing you've brought up so far. See, you love this, don't you? Yes. They're like this big dude. I was gonna say, I thought, I thought part of what would make the pool would have to be this, they had to be bigger. No. No, these are small little magnets. You're not even adding electricity. No, they let them go and they get them closer to each other and they smash together and explode or they'll put like an apple in between or. Can we buy these? Okay. I don't know if you could buy this. So how do they get magnetized? Like, like, how does that happen? It's magic, Justin. Like, I mean, you know, like, like, where do they find these like ultra strong magnets or do they ionize them somehow or like any other buzz where I can bring in here and science? I have no idea. That's a good question. Okay. And I don't know. Do magnets need to be magnetized or is it just what they're made up of that makes them magnetic? What's that mean? Do they just, could you help me with the science here? That's back up for you. Could you help me with the science guys? I'm really trying to like figure this out now. Is there like magnet rock that they harvest? Magnet rock. Magnet mines. You know about that? So, yeah, you gotta see, oh, yeah, they come together so hard but that's not even the one that when they fall on top of each other and just explode because it's so powerful. They have ones that slide together like, like not vertically but horizontally that will crush each other. I don't know what they are, but I almost want to buy them. When I was a kid, I was infatuated with magnets. I was infatuated with magnets for a while too. You were? Yeah. And I think it was chemistry or whatever. We were kind of messing around with them and just like, especially the ones that repel each other. We'd be like, ugh, it was so weird because... Oh, look again, order firstformagnus.com. Oh, order them up, Doug. Okay, do the crushing ones like the super strong neodymium. What does that say? Neodymium. Neodymium. Oh, look, watch, they're going to crush an apple. Neodymium. They slowly bring them together until they obviously pull each other and then, boop. Look how powerful these are. And then apparently you can't separate them. Like, once that's it, that's it. Oh, you get one time and then that's it? You ain't going to be able to pull them apart, apparently, from whatever I read. Look at this. Look, it just destroyed the... It just destroyed an apple. No, that didn't. Oh, that was like a shitty one. Slight of hand. Slight of hand trickery. Slight of hand trickery. Neodymium. So is that an element, like a metal? It's a tree. There's a... There's a magnet tree. No. That's not how this happens. Come on, man. We got to figure this out. Did they charge themselves? Are you going to finish telling me the signs? Does somebody charge them? So is it just normal metal and then someone charges them up or do they harvest them for a tree? They have to charge them or like... So neodymium is one of the elements on the periodic table. Thank you. Yeah, you have to magnetize them. You do have to magnetize them in order for this to happen. I've seen some that are even more powerful than that, Doug, where they literally... It's super dangerous. They're very careful getting them close to each other and then they have to leave as they explode and shrapnel. So it says the most important use for neodymium is in an alloy with iron and boron to make very strong permanent magnets. Permanent magnets? Permanent magnets. Perma magnets. Wait, does that mean it's always magnetized or when they come together, that's it, they're stuck? You know, I don't know the answer. I'm trying to... I'm trying to get an application for this. Like, where do you... Where would this... We use these in little electronic devices such as mobile phones, microphones, loudspeakers, etc. So a very small one, so I don't know. And we keep those in our pocket right next to our junk all day. Yeah. No, it's not going to do that stuff. I just thought of something real romantic. You know what I mean? Like you buy one, you put your girl's name on it. Instead of rings, you just... This is like us. Be honest. Our love is explosive. Definitely the guy who had the half the heart. Never. Yes, you do. I did not have a half... I never did have a half of a heart. No, everybody has... The best spreads. That was a forever. No. You were the forever. Wait a minute. You were the forever. I would get one with you guys though. Can I just say... I would get one with you guys. I'm a little embarrassed because you were actually at my wedding. But everybody does kind of like a little ritual thing, you know? And so we had... I don't know who brought this idea up, but you're going to have different color sand. Oh, I remember that. And then you pour it together in the middle. And I was just like... Did you do that? Yeah, we did in the middle. I was supposed to represent like bringing two together. It's like... It's still just like mixed sand. I don't like sand. It's coarse. Rough and irritating. And it gets everywhere. Do you know what I mean? It's like... It's not... It's nothing like... It's the point, Justin. No, it would have been more powerful. It was like two different elements than they... You know, they created a new scene. Or like, I'd cheddar your sweat. Like, we did it all wrong is what I'm saying. It should have been a chemical reaction. Did you guys have a traditional... Did you get married to a church or did you get married outside of a church outside? Well, we had a preacher that I grew up with conduct the ceremony, but we were out at this house. He was outdoors. Yeah, outdoors at this venue. I didn't know you, bro. Oh, that's a good excuse. That's a good reason for that. You might make the cut now. How many people did you have? How many people? Were you in the wedding? No. Probably like... He didn't like me that much. I think I was the only inviting because I was the boss still at that time. Yeah, 125, 150? Yeah, yeah. So I guess, you know, you're like a couple... You're inviting other, you know... 24 fitness people. They're making the list, you know? She's like, do you want to invite Adam? I was like, oh, I guess. Yeah. Make him sit in the corner with those people who don't like... Adam's like, it just doesn't work out. You know, you got my number. I feel like that's the most telling about where you rake in the family or whatever it is, like, with a table you're at. You know what I'm saying? If you have, like, the miscellaneous... You're at the scrub table. Like, there's no, like... You can't even allow kids... You don't pair it up anybody. It's just like, oh, all random singles. If we had kids, he'd been in the kid table 100%. Or the kid table. Who are you? I'm his mom's chiropractor. We're close to the devil. Well, that's nice. Yeah, yeah. I mean, that's nice to meet you. But if I... Anyway... No, it's our homeopathic guy. In my family, I think this might be a cultural thing, there's... When we have big family functions, there was always a table with the unmarried... Like the kids, right? Yeah. But if you're like in your 30s and you're not married, you're still sitting at the kid table? Yeah. Sorry, you're not married. You can't sit with us. You sit with the kids over there, John. That's it. You're not grown up yet. Yeah, I think you're cool. You sit over there. Anyway. So who was it that was saying... Was it you that was saying that Courtney was using seed quite a bit now? Yeah, she was now. Yeah, she's actually noticed a noticeable difference in terms of her gut. And this was just something like... And we've gone back and forth with a lot of different histamine-type diets and stuff. Oh, always been? Yeah, just to try and get some resolve. But the biggest thing that's made an impact has been seed so far. So besides the diet. So seed is... I've had a million and one probiotics. I've tried them all. And I get some benefits. Sometimes I don't get too much of a benefit. But it's night and day with seed. Yeah. Night and day. My gut is off and I take it. I notice a huge difference the day after. And it's got to be what they say, which is that the capsule itself is their own special type that releases it at the right moment. So it gets in the colon, I guess, and colonizes the colon. But it makes a big difference. And you were... Did you use it after your fast? Yeah. I mean, you were the one that told me I should... I was asking you what should I take after I've been off a three-day fast and you basically said just the seed. So I've done just the seed. But I also use the mass enzymes, too. So I've used the mass enzymes. I just had my first meal that was not homemade. And so I had the mass enzymes. Oh, did you just say? Yeah. But I've been doing the seed. Bicy tacos, huh? That's a good choice. Yeah. Yeah. How's your tummy feel, buddy? Well, that's Susan. Went to the restroom already. Real fiesta going on now. No, actually, I noticed the difference from the mass enzymes, you know, but the seed... Or maybe it's because of the seed because I've been consistently using the seed since I got off the fast. Hey, so quick question about drug use. What do you guys think the trends... I have this study here. What do you think the trends are with drug use during the... Pandemic? The pandemic. Or last year. We'll just say last year. Like what types of drugs? Like 40% increase. Did people use more drugs or less drugs? Of course more. Yeah. Of course more. Well, I'm going to read you guys... It depends on the type of drug, maybe. Well, I'm going to read you guys an article title. Isn't that... Historically, isn't that like one of the... I mean, it's so bad to do this, but like, isn't that like the best things to invest in? Yeah, like cigarettes, alcohol. Yeah, cigarettes, alcohol. And guns. When shit goes down. Yeah. Yep. Well, so check out this title of this article from Reason Magazine. It's going to make sense to you. Adults used pot and psychedelics in record numbers last year while adolescent drug use fell sharply. Mmm. What do you guys think adolescent drug use fell so sharply? They can't go out. They're at home. They're at home with mom and dad. They're at home with mom and dad and doing more drugs. I can't shoulder tap when you're stuck in the house. Mom and dad are doing drugs. I'm going to treat my anxiety having this kid here all day. I'm going to back me up when I read this article. Oh, wow. It's kind of like, uh, duh. Yeah. Like the adults are like, kids are real all day long. Here you go. Stay on the video, guys. I'm going to go on a journey. Yeah, exactly. And the kids are like, oh, I can't have no pot. I'm at home with my mom and dad. How hilarious is that? So adult use went up. Adolescent use went down. Wow. Interesting. I know. I know. They say it's what, it's cigarettes, alcohol, fast food or like process food snacks goes up when shit's really bad. And I think. Well, that was the only store's open. That was just always was crazy to me. I mean, I did have somebody explain in terms of alcoholics and what that would do if we didn't have access. Whatever. I mean, it's, that was always crazy to me. That was an interesting point because I got the same DM from that person when we talked about the irony of the liquor store, liquor store staying open. And they said, you know what that would cause if we were to shut those down during. Isn't that weird? You know, I didn't know that for a long time that if you're an alcoholic and you go cold turkey, you could die. You could die. Your body now has adapted and relies on the alcohol for, is it neurotransmitters? And because there's such a large amount of people that we would have a mess on our hands. That's crazy. Yeah. So I also, I also read this article that entertainment changes. So during times when things are tumultuous and uneasy, people like more fantasy. No, they like more fantasy, more imagination based, like superhero shit, stuff like that to escape and less like drama. Reality. Yeah. Like reality stuff. That makes sense. I think where I saw it from the nostalgia standpoint is because there wasn't a lot of new content being released because nobody was shooting really or was able to do that. So it was like everybody fell back into the old old shows like the office. Sign for like, I know that went through the roof. Yeah. By the way, I know where this air this episode is going to drop after this is released. But I think as of the recording of this, the new Lord of the Rings series is out. Oh yeah. Lena Nanoway. Yeah. What did you say? Is that this Friday? I don't know. No, no, I think today. I think right now. Oh really? Right? Are we? It is. A billion dollars. A billion dollars. Like one billion. On the series. I mean, what was the What was the Game of Thrones prequel? That was up there too. It has to be up there. Look at what the budget was for that. I think that was like a hundred million. The graphics. But a billion? I was actually a little worried about that because it's like, you don't know if they're going to kind of cheap out because it's kind of like a prequel. You know, I don't know. Sometimes they change things up a little bit. Yeah. Go cheesy. It's all like super great storyline that all of a sudden it's like. Yeah. Exactly. Puppeting, you know, guy doing it. You're like Mr. Rogers. Jim Henson. All of a sudden is like producing it. How spoil these kids now? I try to show my kids old movies and my kids are like, that's crap. I'm like, that was so good. Remember Jason and the Argonauts? Yeah. Remember that? That's a claimation. Yeah. Now it says that the Dragon one is 200 million is the most expensive TV show in recent memory. So. No. Well, let's. Yeah. Look up the, what is it? The Lord of the Rings. What is it called? This would only make sense if they shot the entire like the whole season, obviously, but like multiple seasons. What would you think for a billion? I read a billion. Am I tripping? That's insane. I'm a bit of psychedelics. Yeah. Yeah. What was it called? What's the new series called? It's the Rings of Power. Rings of Power. Okay. Why did I get a billion? Yeah. How'd you get a billion? Because maybe, you know, they said half a billion. Oh, you know why? Inflation. Now it all makes sense. Oh man. Thanks, Biden. Yeah. No, it says so just one season, $465 million just for one season. But that's still outrageous for just one season. You want to know what I'm super upset about though? How did you get that expensive? That's crazy. Oh, I mean, are dragons that expensive to rent right now? Dragons. They caught. I mean, you got to feed them. Inflation's really getting the rental dragon market. Shit. You know, it makes some upkeep out of it. Yeah. Do you know what I say poop? Or maybe it's feeding them. Feeding the dragons are so expensive. A lot of kids train the dragon. So imagine reading the budget, right? So it's they put that in and see, they try and slide it in. They got dragon food. You guys. I need 10 million for guys driving a Lamborghini. There was a picture. This is how stupid some people are. There was a picture of one of the Jurassic parks where it looked like a dead triceratops. And then there was a hunter standing in front of it with a gun. And there were actual animal rights activists that were pissed off about that picture. I remember that. Yeah. Yeah. It's not a real animal, bro. What's wrong with you? You name it Jojo and it's over. Yeah. No, when I was, you know what makes me sad about this, this new season, this Lord of the Rings season, I guess the rings of power is, and this is embarrassing. I hate to say this. Very sad. But my wife has never seen the Lord of the Rings series. So she will not watch this. I don't think I could get Katrina to watch that. Doesn't surprise me. Yeah. Katrina doesn't like this stuff at all. Why doesn't it surprise you? I just. She doesn't like a lot of the sci-fi or fantasy stuff. Do any of the wives, will your wife watch Lord of the Rings? No, she won't. She'll watch Lord. We'll see. We'll find out. She'll watch her. That's what she likes. That stuff. She likes all the crime and murder. Yeah. And it really fires her up and it scares me. I don't understand why you're so into this. How to kill your husband. Check out this series on How to Kill Your Husband. It's so good. Black Widow. Like, I get it. She hasn't seen the original Lord of the Rings, the whole movie series? She did, but like, so we didn't get into the Hobbit part of it, so that other series, but we did watch Lord of the Rings. She liked that, so we're going to do it now. Because she already abandoned the Game of Thrones because the first opener was so brutal, dude. Like, people were getting their limbs cut off. Like, some dude's head exploded. Like, it was awesome. She's like, I'm cool. And she's like, I'm out. She's like, no. I only like real. Who do you think watches the least amount of TV with their wife or girlfriend? And Andrew's including this. You watch a lot with Savannah? Yeah. You guys watch the sci-fi? Oh, wow. She likes sci-fi. That's why they've been married for so long. Definitely not Doug. Doug's Doug limits. Like, she only gets one day to watch TV with you, so I know you'll be the least for sure. Courtney will be like pimple popper. Yeah. Or the murder. I'm like, I'm not watching this. She watched it when I'm putting the kids out. Jesse is like home renovation, reality, crazy crap, which is fun. We watch that and we'll talk shit about it. Documentary sometimes she'll watch with me, depending on the mood. We watch a lot of those together. But I love this. I'm a huge Lord of the Rings fan. See, that's funny, because that's one of the one things that Katrina doesn't really watch that much with me, is documentary. She's not really into documentaries. Oh, really? Yeah, she makes fun of me for watching. That's because every documentary you watch is a sports documentary. You don't watch that. No, that's the only documentary she'll watch. What are the documentaries you watch? Oh, any documentary. I'll watch a good documentary. That's like a half reality, half documentary. The mid-cafe. I don't know what you would call that. But no, sports ones, Katrina, absolutely. She watched all the 50-50s, all the untold. Of course. Yeah, she was the first girl I'd ever dated that I don't vividly remember this day. I was just like, I'm going to get you pregnant. Yes, I came home and it was like a Sunday and I remember rushing home from working or doing something and football had already been going for like an hour or two and she's sitting on the couch by herself watching football. I'm like, oh, yes. This is going to work. No, I love Lord of the Rings, man. When I was a kid, I watched the old cartoons. Remember the old ones with the weird singing and they were creepy. The shadowy ringwraith singing. Yeah, and it's got the guy singing in the front in the beginning. Super weird. But I loved it. I loved the book. I loved the movies. Yeah. And now the series. So who doesn't love Gollum? Yeah. It's really sucks because I'm going to have to watch this alone. Do you guys follow that one, that history Instagram page or whatever? Like I saw a clip today on there. It's called History Something. Right. You know what I'm talking about? You follow that one? I mean, I don't know. Something. Moments in history? No, no. Just something. It's an Instagram page? Yeah, it's called History Memes. Oh. I saw one. History in Memes. Yeah. I think it was that one. I think it's history. I saw one where heat radiation leaves a shadow after somebody walks away. Oh, yeah. What the fuck? Yeah. How do you feel about the intensity? Yeah, the radiation. Yeah. It's just intense radiation heat. I'm looking at it right now. Oh, you saw? Well, that's why you wasn't it like some of those bombs that they experimented with the radiation of it? Like you'd see whatever. If they had like mannequins or they had the shadow behind them that was just like forever, like staying there. Yeah. I mean, that's wild. Wow. Right? Oh my God. They have a commercial. They have a 1993 commercial on this. This is a great page for a hand-free telephone headset. Bro, where are you? I just I shared that in my story. The whole thing. I remember I got kicked off. Yeah. I thought it was hilarious. Yeah. The clip. Yeah. The walkie-phone. You know what's so funny? So many people like that were like 20 years in the 20s that were like, this is not real. I'm like, yes it is. It's very real. She's the first car phone. Yeah. That thing was so awesome. It was so big. Courtney's dad had one. Yeah. My uncle had one. It was Mercedes. And he's just like, you know what kids will never work. $37 a minute. You were a you were a legit millionaire if you had them. Yeah. You were a baller. If you had a cell phone back in the early 80s, you were like a baller. Do you remember like kids today will never know this where you're on the phone and you're talking to your friend about something like, oh yeah, what about that? And then your mom picks up the line. Mom, get off the phone. Yeah. They'll never know that. They'll be all sneaky. And you knew, you heard it. You know, it was always the breathing. Did you remember when you were on the phone? Or you were about to talk about something like, hold on, hold on. Put the phone down, go check the other phones. Yeah. Make sure they're all absolutely. Those are good times. Hey, check this out. One of the companies we've worked with the longest, one of our longest running sponsors is OrganiFi. And that's for a reason they provide some of the best high quality plant based organic supplements you'll find anywhere. Now, one of my favorites is their green juice. So, if you have issues eating enough vegetables, you can try their green juice. Notice improvements in your skin, digestion. I get more energy. It's one of my favorite products. And I use it on a semi-regular base. It's about three days a week. I'll use this when I know my vegetable intake is a little low. Also, ashwagandhas in there. So, it's an adaptogen. It helps your body deal with stress. Anyway, great product. They have lots of other great products. Go check them out. Head over to organifi.com forward slash mind pump. Use the code mind pump and get 20% off. All right, here comes the rest of the show. Our first caller is KC from Washington. KC, what's happening, man? How can we help you? And also, what is that boxing picture in the back there? We were looking at that trying to figure out who that was. Is that a boxing picture behind you on the wall? Boxing picture? This one right here? Yeah, what is that? That's Ironman. It is a Lego mural made up of almost 7,000 one piece little stuff. What? We couldn't have been more off. Yeah. That my daughter helped me put it together. I mean, the helmet might have gave it away, but you know. Yeah. Wow. That's a Lego mural? Yeah. It's a Lego mural. It's almost 7,000 pieces and it's all little one piece. Wow. You're my kind of nerd. Well, that's awesome. All right, cool. So how can we help you out, man? Well, I'm a father of four and we've got a busy schedule this year. I'm responsible to dropping off our girls at school in the morning, but I'm working out early in the morning. So I'm working out early in the morning. I'm working out early in the morning. I tend to be very early for a real for a real on time. I've gotten up between 430 and 5. And then I'm at the gym about half hour within a half hour later. But because I'm working out so early in the morning, I rarely ever get to eat anything beforehand. And so I'm technically working out fasted. I'll definitely drink water beforehand to make sure what I'm wondering is, is like with consistency being one of the biggest components, you know, you all talked before about how you know, people work out in the morning where you're most consistent clients and people that you worked within the gym. And I've definitely seen that myself where I've tried working out in the afternoon before or in the evenings and my consistency just takes. And so like the morning as far as consistency goes is the best time for me. What I'm wondering is, is there a downside areas of resistance training while fasted? Yeah. Not in your case. No. If you South South trains area, if you if you were to do like if you didn't eat if you went to bed and then you don't work out till 2pm and you waited till after your workout at 2pm to eat and there were lots of other factors contributing to this like your high stress not getting good sleep not getting enough nutrients. Then yeah, there might be good. You feel healthy. I think sometimes people can feel a little low blood sugar but that's super rare. If you're healthy if you feel fine you're good. There's absolutely nothing wrong with that. I'm assuming you eat after your workout. I'm assuming that's when you have your first meal. Yeah. So usually, you know, when I get home I'm having breakfast I started using I think Adam's hack of what he shared of like, you know, scrambling, I scramble up some eggs and then I grab some eggs and that in making myself a little scramble and that's, you know, how I start my my meals for the day. I'm really strong off with that protein and that seems to help. So like, I know I do don't feel drained or fatigued by the end of the day. The workouts in the morning like as long as as I'm awake by the time I get to the gym, you know, I don't really feel like I'm hindered or that there's like a huge variation in strength, like sometimes on the weekends I'll work out in the afternoon instead of the difference from working out at like one in the afternoon versus 5 30 in the morning, just in terms of like energy level and bit more than mind-body connection. But it's not, it's not drastic. No, you, you're doing great, man. I mean, and you found a way to be consistent. So yeah, you might get like a, you know, a 5% improvement in workout performance in the afternoon. Studies will kind of show this but who cares because you're missing workouts. Like I work out, at noon. Okay. Then I am at, I work out when you work out 5 36 a.m. but 5 36 a.m. is the only way I can be consistent. I have three kids. I got one on the way. So like you, I'm going to have four. There's no way I can work out in the afternoon or evening. It just doesn't work that way. So you're totally fine. And you know, you go to bed and then you wake up and work out. You're running off the fuel that you ate the day before. That's the point I was going to make was that even you could just load up a higher calorie at nighttime because you're really not burning very much. I mean, once you kind of stop for the evening, you have dinner. I imagine most people's nights are pretty sedentary watching TV, hanging out with the kids and the wife or whatever. And then you go to bed. So and then when we're sleeping, we're burning very minimal calories all night. So you wake up and you're, what's fueling that workout is dinner from the previous night. And so if you, you could play with what types of dinners you eat and how that impacts that might make a difference. Like let's say you typically lean towards a high protein, low carbohydrate dinner because let's just say that that's what you've done forever. Maybe switch and give yourself a higher carbohydrate dinner and then see how performances in the morning and kind of play with that a little bit if you want to see if you can get more performance out. But I think what you're doing is fine. I mean, we're really splitting hairs talking about all these other things. Yeah. Yeah. The only detriment I mean, in the morning, consistently for a couple of years and I wasn't eating breakfast though, which you're eating breakfast, which is already something that, you know, this probably doesn't apply, you know, specifically to that because you're, you know, adequately fueling yourself. But for me, it was like consistently over the years it ended up actually affecting my metabolism just because that was something that to my body started to shift in that direction. So, but that's the only kind of caveat I have. Yeah. No, you're good, man. I have a question for you. How do you look so relaxed with four kids calm? I'm freaking out over here, man. Practice. And they all went back to school today. So, I feel great. Refreshed. There it is. All right, man. Well, thanks for calling in. Awesome. Appreciate you all. Thanks so much. Yeah. I guess the only time that this would be an issue would be a endurance athlete. So if somebody's like at 530 in the morning and they're going like hard and long, in those cases, I would typically recommend some type of a carbohydrate drink during the session. But you're not going to run into that with the with the strength training. No, so long as he's in it, like, I mean, it can make a difference too. If you're dieting, like already super low calorie. Yeah. Yeah. So if you're already been super low calorie for an extended period of time because you're trying to lean out or something. And then you also don't have breakfast before you work out. Like you probably notice when you're working for shows, like those workouts were just brutal. Yeah. So that was really you were really dieting. Yeah. Yeah. I had to be dieting for like one day of low calories. Not going to do that to you. But if you are in a calorie deficit for consistent weeks and then you're also not fueling before your workout, you may definitely feel a difference. But I think what he's got going on is perfect. Our next caller is Hailey from Idaho. Hi, Hailey. How can we help you? Hi. Yeah. My question is, I'm reading your book, The Resistance Training Revolution. It might be a dumb question, but I just kind of wanted more clarification. But you're talking about cardio and how it lowers your metabolism and burn fat and everything and how you recommend doing it. I'm currently doing anabolic and doing and I'm following it pretty religiously. Anyway, my goal is to lose more fat, body fat and everything. But on the weekends, I love to do not necessarily HIIT. I really don't like HIIT. But I like to go mountain biking and hiking and trail running and stuff. So I want to make sure that's not going to hinder my process as long as I'm still building the muscle. Yeah. Okay. So I'm glad you said all this. So first off, cardio can slow the metabolism down if it becomes the cornerstone of your routine in combination with a low-calorie diet. Okay. So it doesn't always do that and it's got health control too if it improves your health and your fitness. As far as HIIT is concerned, when you look, okay, so when you look at studies and they're comparing, you know, the similar populations, HIIT has a better metabolism effect and it's more time efficient when it comes to burning body fat. However, it's not appropriate for everybody. HIIT cardio is intense so it requires better skill, better technique and if you're if your stress levels are high, you're not going to much out of it because it just adds more stress. If you did more of a steady-state type cardio, it could be recuperative, it could be relaxing. So that in that case, it might be better. And then what you're saying is like, you like doing that stuff on the weekend, please don't stop doing it. I wasn't planning on it. Yeah, no, you're doing great. If you're doing strength training and then on the weekend you're doing the stuff that you enjoy doing which is hiking and mountain bike riding and your nutrition is doing is good for your body and your goals. You're on the right track. Just keep trying to get stronger, keep trying to strengthen and sculpt your body and monitor your nutrition and adjust it accordingly and you're doing everything great. As long as you feel good and you feel healthy, you're doing great with all that. Hailey, any idea where your calories are at? Yeah, so I'm tracking them currently because so I took your guys' device from another podcast I listened to and I just did a bulk last week because I went on to this site in May of 1908. Okay. My only thing that I would be concerned about is if you're going too low calorie and then also doing that to Sal's point cardio can be very beneficial but if you are also in a dramatic calorie deficit while also training three to four times a week plus doing some activity that's hours long on the weekend you may not see the benefits from it the way you would want to see. going for a, you know, a two hour or three hour mountain bike ride, um, the amount of calories your body would probably want to have is quite a bit more than probably your week during the week. And I think to get the benefits that he's talking about with cardio, I would make sure I stay fed, uh, on those days. Um, and, and everything else, I think it's fine. Haley, what, um, what are your, what's your goal? You're looking, okay. So you said you're on a cut. So I'm assuming you're trying to get leaner. Do you have a, do you have like a number or a target percentage, uh, that you want to get to? Um, so target percentage. I really don't have that number. I've always felt the best when I'm about 145 ish. And so I have a ways to go on that, but, um, to be leaner and stuff would be awesome as well, probably a lower fat percentage. I'm trying to think for women, it needs to be a little bit higher than men. So maybe about 17% right? Don't worry about body fat percentage. If you don't know where you're at. So you, so you said you feel good around 140 ish. Um, do you need to lose more than 15? If you don't, you don't have to answer this if you don't want to, but do you have to lose more than 15 pounds to get there? Yeah, I do. I got hurt last year and had to take like a year off. And I went off the diet, like eating healthy and stuff like that as well. And it didn't very careful how low we are. Yeah. 1700 is if you got more than 15 pounds to lose and you're at 1,700 calories and you're working out and you're doing that activity on the weekend. Yeah. So think about, think long-term, right? So, okay. So you cut down to 17 and that brings you, you know, 10 pounds down. And now you got to cut even more, right? So look long-term, ultimately you may end up around 1100 calories. And now you got to eat, you know, 1200, 1300 calories to maintain your body weight that might be a not so sustainable approach. So I would, I, it's okay to be on a cut right now, but I would alternate that with periods of building the metabolism. Give yourself time because you want to end up in a place where you get to that body weight, where you feel good, it's healthy. And you can eat an amount of food that's like reasonable. It's reasonable, you know, where you can enjoy yourself sometimes and have dinner with your spouse or your partner, or you can go out on vacation, not worry about gaining a bunch of weight type of deal. So take your time and don't be so aggressive with the cut. Cause 1700 calories now with more than 1500 pounds, 1500, 15 calories to lose, 15 pounds, sorry, 15 pounds to lose. That's going to, if you stay on that track, you may end up too low. In fact, I would get your metabolism a little higher before. I'm glad we're, I'm glad we're having this conversation because the way this started, uh, you rattled off a bunch of things you're doing. Sal committed, you said you're doing great. Then I asked where you're at calorie wise. Then we get a better idea where you're at weight wise. Now this conversation changes. This is why this is so nuanced and it isn't so black and white of like, oh, mind pumps, anti-cardio, or, oh, we're all sudden, this is why this conversation is so important. And why, you know, it's, it's, there's more details that we need. And what I'm learning right now is I'm listening to you communicate everything that you got going on. If you were my client, I wouldn't want you doing all that activity on the weekends, or I would make you bump your calories. Because our goal right now, if your main goal is to get down to this weight and it's more than 15 pounds, we got to go. And you're already at 1700 calories. I can already foresee the future for us. And it's, it's not looking bright. It's looking, we have to go very low and put you at a place. You're not going to want to sustain for the rest of your life. And ultimately the thing that the conversation would go like this, I would say to you, I'd say, Hey Lee, is your goal just to get down that weight and then we're going to put the weight back on, or do you want to get down that weight and maintain it for the rest of your life? And I know the answer. Yeah, I maintain it. That's the main goal, which is always, uh, to be honest, I was always worried about that because other trainers are like, you need to be in a cut, a cut, a cut. And I'm just like, if I go too low, I'm not going to be able to do what I love, which then is counterproductive. That's right. Why am I doing that? Right. So, uh, you know, I think we, I don't know if you, did you ever hear the episode we did? What, why, why women should bulk? I think it was the name of it. Did you, did you listen to that episode? I'll be honest. So I didn't know about you guys a couple of months ago. I started listening when I heard Sal talk on the model health show, which I've been listening to for a few years. And then I, I found you guys and then I've been listening ever since. So I, I haven't heard that one. Okay. So I want you to listen to that episode because that's very important. It's titled, Why Women Should Bulk? We'll get the episode number four. And, and now my advice changes for you. I, I would want you to do that. I would want you to stay focused on building muscle right now. And I would want to, to leave all these other, uh, cardio activities that you enjoy doing in our back pocket as the way for me to go, all right, Haley, you know what we're doing great. We're up to 2,400 calories now instead of us cutting calories. Let's introduce that cardio on the weekends that you love doing. And let's start making that a part of your life. And then let's see how your body responds to that. That, that's how I would introduce that into your training routine. We would be focused on building muscle right now. Okay. So stop doing my, my stuff on the weekends and then focus on building muscle, but start doing kind of more calories and then introduce those back. Maybe scale it back because I don't know. Have you been doing that consistently for a while now? Yeah, basically I'll, I'll summer long. Well, look, here's the other side. Like if you really love it and you really enjoy it, um, and it's not beating you up, you can keep doing it. You just got, you got to bring your calories up. We get, we got to put you in a place where we're building. Now it could that weekend stuff hinder this building process. It depends. It could. And so what Adam's doing is he's basically telling you like the best, most, the most effective route. The only challenge to that would be, if you said, man, I really love what I do on the weekend. Like it's so enjoyable. It's such a great hearing to it. I would just, I would just modify what it is. I would just say, I would want to get like, let's, let's say you love getting out and doing that. I wouldn't want to take you from that. I just say, go for a walk, go for a nice, a moderate hike instead. Instead of doing something more like mountain biking is kind of intense. Like that's a, that's a bit intense. And so trail running up there, right. And trail running can be a bit intense. Like go for hikes, get outdoor, go for a swim, go for a hike, go walk, go walk with some friends. Like that, I don't want to like rob you of, I mean, that would be silly of me to do that. But what I don't want is high intensity cardio activity while I'm also trying to reverse diet and bulk you. Like that's our primary goal right now is to build muscle, to speed your metabolism up. The cardio on the weekends, it's a conflicting signal is not helping us, but I also recognize that you enjoy that activity. So I don't want to rob that of you. I just want to modify it. I want to go, let's back off the intensity on it, still get out there, go for a nice long walk and go do some things like that. I'm all for that, but I don't want you pushing. I don't want you pushing. Yeah, don't make it a workout. That's right. That's it. So, so go ahead and go ahead and stay with your activity. But I would like us to start increasing our calories and be more focused on getting strong in the gym. That's going to benefit you. The episode is 1565. Why women should bulk? And I think it, I think it'll, it'll resin, the message will resonate with you. You get a better understanding of why I'm giving the advice I'm giving right now. But I think that's important. So where I'm eating 1700 calories, I need to progressively get up higher. So does that mean like every week I need to add like 100 calories or 17 having is 1700 having you lose weight? Or is that your maintenance? Um, it's I'm dropping it. We're dropping it really slowly. So where were you at before you started dropping it? Um, I was around 2000. Okay, I'd bring it right, I'd bring it back to 2000. Yeah. So bring it back to what you, what you had it before you, you started to cut, keep it there for a little bit and make your focus strength. Can I get stronger? Can I lift more? Can my form and technique get better? I'm going to do this too, Haley. So the resistance training revolution has some good basic workouts in there, but I'm going to send you, uh, I'm going to send you another program. I'm going to send you map starter. I think that's a great program. You can jump right into it and it's even though I'm currently doing anabolic, just anabolic right now. And no, you're good. No, you're good. Actually, stay with maps in a box. Yeah, I don't know. You're good. We'll keep you there. Perfect. Yeah, you're all set. So I appreciate you calling in. Yeah. Check back with us. Listen to that episode. We address a lot of good points in there and kind of where your mindset should be as you're going through this process. Okay. Well, yeah, thank you guys. You got it. All right. Thanks, Haley. Okay. Thanks. Oh boy, I'm glad you asked that question. I, you know, I just shifted. Yeah, because that made it, I had a feeling, dude. Yeah, once you asked that, I was like, oh, wait a minute, let's see what we're at here because it's not going to give her too much, but it was good because it was good was the for the audience to hear you commend someone for doing those things and we're not anti that. But then when you get more information and you find out somebody is that's right north of 15, 20 pounds, they need to lose and they're already down to 1700 calories and they're already training three days a week strength training plus trigger sessions plus activity on the weekend. She's got, she's still got a ways to go and inevitably what's going to happen is we will have to reduce calories from that place and then she's going to be at a place of 1400 or less calories doing five to seven days a week of activity. Like that's not very sustainable. It's not sustainable. Yeah, it just isn't. And so the, and by the way, she is normal. She is the average person. This is, and this is why the message of us always talking about cardio and the negative effects of it is because of this, because I think she falls in the category of most people. It's not the person who's, you know, if she said she was eating 2800 calories, then we would have said change nothing. Yeah. You're doing great. Keep doing your activity on the weekend. Or if she had like five pounds to go down. Right. Or that. Yeah. Well, I just want to drop off five pounds, you know, so I'm like, okay, well, I think we're okay then. Yes. If you have, you know, she had more than 15 to go, that's going to take a little while. I mean at the fastest is going to take you, and this is if you're buzzing, you're like, you know, that's what, two, three months. And so your calories, her calories end up at 1200. You know, it's not much, not much room with that. Next caller is Scott from California. Scott, what's happening, man? How can we help you? Um, so I'm a firefighter for the city of Sacramento and I recently started, uh, anabolic, but with my schedule, I work a 48, I work 48 hours and then I have 96 hours off. And I'm trying to, how do I fit anabolic into my schedule where I, you know, because basically when I'm at work for two days, there's no way I can, you know, find an hour, hour and a half to work out. I can barely squeeze in like half hour sometimes. Scott, did you hear the episode we did for you guys? No, I didn't. We did an episode specific for you guys. It's called first responders. Yeah, I think it was a first responders episode. I'm going to look it up. So I think it's, I think it's, I'll have Doug look it up right now. Um, so what I would say with this Scott is when you look at the workouts, um, I, it's, you can break them up and do them as they're appropriate for you. We talk about that in the episode. Yeah. So, so if you have like a, like a phase one, you know, foundational workout and you can, you only have 30 minutes to do some of it, do that portion, save the rest for the next time that you have the ability to work out. And of course you need to judge whether or not it's appropriate for you to work out based on your sleep and how you feel. Cause I know you guys go through periods of like where you don't get no sleep. You are up all night and then there's periods where you're at the station and you've got more time and nothing's really going on type of deal. So I would, so you got to judge it that way and do the workout and then just mark where you finished. We're okay. I got to stop right here. So what I have left now I'm at shoulder press. So the next workout, the next opportunity you bring, you, you finished the workout there and it's totally fine. It's totally fine to do it that way. We, we get in the episode is 14 87, the best way for first responders to stay in shape and we actually give, we give us several different options in that if I recall, like one of them was the option that Sal just said. And then we talked about different programs or ours, how we would run them, how will we program. And so that's a great episode. It was literally created for you guys specifically because this was a very popular question we used to get. So make sure you check that episode out. Yeah. And then Scott, Scott, because I, I love what you guys do for a living so much, I want to send you a free program, I really would like to send you map suspension, because this will allow you to have the ability to do exercises and workouts at home with a suspension trainer. So just add another level of convenience to help you stay consistent. Yeah, that'd be great. So I was wondering, should I, so, you know, the two days should like, then should I do a headache? Cause I just got your hit maps hit to, should I do that? Maybe it for one of the days and break it up that way or just. You can, I would prefer you follow one program at a time, because yeah, we didn't, we didn't write maps in a ball like our maps hit with other programs in mind in the sense that people are all doing them at the same time. When we write a program, it's that program. So ideally you do one full program and so do what, you know, kind of do what I said where you're doing some of the workout and then, oh, I got to stop here. You know, I got to stop a bicep curls and I'll continue this workout the next time I can train map suspension. The reason why I like that a lot is because the full workouts are relatively short. It's a suspension trainer and I'm sure there's going to be opportunities or times I should say where you, you don't even have time to get access to equipment, but you got a suspension trainer. You can fit in your trunk. You could hook it up right away and do 20 minute workout. Well, actually, luckily enough, we have, we have a suspension trainers at our, at our firehouses. So that's perfect. I feel very nice and especially because you work in California, you guys save our lives out there at the looks like we have fires all the time now. Oh yeah, it's crazy. Yeah, it's crazy. Um, I have a follow-up question too. So I have a bulging disc at G five and what would be an alternative exercise to like back squats or overhead press and then our dead lifts are they going to hurt me or I know back squats hurt me. I know I can't really do anything overhead right now. So do our dead lifts kind of recommended or should I try something else for that too? You know, it's interesting about, about bulging discs is if you, if you were to take a hundred people and image them, you would find a good percentage of them with bulging discs and then a good percentage of them with no symptoms and some with symptoms. And then you would see people who have nothing at all and half pain. It's very interesting. Okay. So there's a huge individual variants with this kind of stuff. Now you've already identified a couple of exercises that just do not work for you. In which case I would say don't do them. So for back squats, you could do front squats. You could do lunges, bulgarian, split stand squats. Those are all good overhead presses. I would look at lateral raises, front raises. But what I would try to do with, so the problem with overhead presses, that's a functional movement. So really try to figure out a way to get yourself to be able to do those without pain. I don't mean force yourself, but finding correctional exercises and stretches and movements that allow you to start moving in that overhead position with very, very lightweight so you could build it because it's such a it's a functional move. You need to be able to reach overhead. Yeah. Yeah. I just know I can't use a bar. Okay. If I if I can do it, actually, I'll do one arm. And that's what I was going to suggest. If you've felt any pain with dumbbells with just one arm. Oh, there you go. Or you even like seated and supported in that position with dumbbells. I mean, at least if you're getting that kind of resistance for overhead, that's a that's a staple movement that you need to to keep and maintain. Yeah. Okay. Okay. All right, man. And then what about deadlifts? Like, because I haven't done deadlifts in a long time. And I don't know. I would like you to do them. I would like you to do them, but we would just the conversation you and I would have if you were a client would be focused on form and slowing down in all technique. Like, yeah, I don't want you pushing. I don't want you pushing the way and risking form breaking down like form becomes extremely, but the the benefits of deadlifting when you have a bulge disc like that can be tremendous, which is sounds counter to what you would hear from like your your general practitioner, your doctor, your doctor, big Oh God, you have a bulge disc, stay away from those things. Well, the truth is your core wraps around your spine and supports it and nothing is going to stabilize it and strengthen your core like deadlifts that like that. So the idea of you ignoring it or doing something instead of it, I would prefer us doing it just with caution, you know, like, hey, let's just really get really, really good with the form and technique and slow the reps down. And so I would want you to do it, but I also would be with you. So I'd get to see that. So that's the only and you said it's a T it's up in the thoracic area, right? You said T four, two five, five, five, five, five. Yeah. So I mean, you know, you got that stabilization you're going to build with deadlifts up in that area and the kind of upper mid back area with the scapula, I would just you're going to it's all about perfect form. Stay super stable. And I wouldn't exaggerate any movements like rows. I wouldn't exaggerate up, you know, overhead presses slowly work your way into full range of motion, perfect form. You can be very cautious. It's OK. There's nothing wrong with being very cautious. And what'll end up happening is you'll end up developing muscle recruitment patterns that are going to work around not just around your injury, but it will support it and prevent it from getting any worse and maybe even make it a lot better. At least that's been my experience. Scott, I want to give you some more stuff. I'm going to give you a I want Doug to give you Maps Prime. I want you to do zone one, zone two, zone three test. There's a test in there. I also OK. Have you done it? You got it? Yeah, everything. OK, OK. I failed all three zones. OK, OK, OK. So the movements in there, I think the fortification sessions and stuff. This this my and I know Sal gave you the suspension trainer to kind of introduce and have you do some of that. I actually would like you doing more fortification stuff on the times that's another that's a great that you have like 1520 minutes or whatever that I would love that because we we want to get to a place like my goal for you would be to get to a place that we can squat. We can deadlift comfortably. We can overhead press comfortably. We recognize we can't right now. We recognize we fail all the tests, but that's what those fortification sessions are. Those become your best friend. Like that's your go to when you got a little bit extra time, a little extra energy, do those workouts to where you can brace and get rigid and, you know, have control over that and keep reinforcing that kind of pattern, you know, the the better we're going to be when we keep adding load eventually as we go up. OK. All right. I don't know if I got time for one more question, but what is the supplements do you guys use for recovery? Oh, because I'm old, I'm 50. So I need to I need every I need to pull every trick out of the handbook. You know, both there. I mean, if your protein and take is adequate, you're getting good sleep. Creatine will help a recovery. Ashwagandha, you know, an adaptogen, you might get some benefit, rhodiola, you might get some benefit, maybe a little bit of a stimulant effect from that. But you're not going to get a huge effect from supplements. It's it's mostly going to be about sleep and proper intensity. And what you're what you're going to find is as you get older, you're just going to have to modify the intensity a little bit more. That's that's and your job is quite demanding or can be quite demanding. So I would it's all about managing the intensity and you'll get great results. So you're still within the age of being able to get great PRs, great results. I mean, that doesn't really start to you don't really have to start issues with that until you get into your 60s. I know guys that hit PRs in the 50s. So but it's going to be about managing and monitoring the intensity and the sleep. That's nothing's going to touch that. Scott, you ever you ever play with cold plunge? You ever do ice bath therapy for that? Well, actually, I don't cry a little bit, but it's been a while. I mean, I mean, that'll bring down the inflammation real quick. Plus, I think there's some carryover to that type of training for you to just into what what you do for a living. So yeah, and it's free, right? Other than it's getting some ice and throwing it in a bathtub or like that. It's not it's not something that expensive. I would try to include some of that into your life. See how you feel from that. OK, cool. All right, man. Thanks for calling in, Scott. Thank you. Very demanding schedule. I just I have a friend to just start hanging out with who is a firefighter and he kind of explains the schedule. Very similar, right? He's in California also. And I'm like, is it like what's it like? You know, and he's either nothing or it's crazy. Yeah, all the time. And it's like it's really hard to get any kind of a regular schedule because you get back from where you were putting out literal fires. You ain't working out that the day after you got that whole day after you got a rest and that day after a lot of times is just trying to recuperate and get get your bearings back. He's a tough. He's a type of client that I wish like I had, like so I could because, you know, the things that we do like go ahead, you know, stop the squad and go to Bulgarian squads. Oh, do the dumbbell presses of the overpress. But this is stuff that we could fix, dude. Like this is stuff that we could get to the bottom of it and start addressing. I mean, how many clients did you guys have with bulging discs? Right. It was common. Probably like 20, 30 percent. Yeah, yeah. So that I mean that's when and of course the the safe, smart, professional answer is for us to say, hey, let's, you know, do this instead of that. But if you were my client, like I would want to get to the root cause of this. I would want to work on it. And then my programming would even shift on like right now. And even that episode and the advice we give is like it's kind of around building muscle and losing body fat and like how to keep this routine up. But really like I would be like, listen, we we want to get to a place where you can lift a barbell over your head. We want to get to a place where you can comfortably squat. So now actually my programming, I actually care less about having a full hour like when we're doing movements, it is to to get better at that to get to a place where we can do that. So anywhere we can reinforce and bulletproof your joints, your back, like, you know, this kind of stuff is the utmost importance. Yeah. And people think that you're going to take this massive step back or I'm not going to be able to get in shape that way. No, we're still doing strength exercises. You know, we're still moving. We're still working. It's just we have a different goal right now. And because once we get to that place where you can back squat, you can I've had clients with bulge discs deadlifting 400 pounds, dude. So you can you can get to that. People have bulge discs and they have no symptoms and then people with symptoms who have nothing wrong with their discs. Yeah. Not saying it's a key obviously can be an issue, but it's actually quite common. There's a variant server. There is. And if you strengthen and stabilize the spine, I mean, you I've I've seen lots. I've had lots of clients. I've had doctors with bulging discs who through training were like, man, I feel like there's nothing wrong anymore. Our next caller is Jake from California. Jake, what's happening, man? How can we help you? Hey, how's it going, guys? How you doing? Good. All right. Hey, so first off, obviously, I appreciate all the things you guys do. All the content you guys put out there for free is incredible and higher quality than most of the content that people charge for. So appreciate that. In terms of my question. So I retired from football probably about five years ago, hung up my cleats played at a pretty high level for about a third of my life. And my playing size was about 270 pounds at six foot six. And now at this point in my life, I'm trying to transition to stay competitive, want to stay in the competitive scene. And I want to go to beach volleyball. Obviously, the size difference is pretty immense. Look at most players playing you got, you know, legends like Phil Dahlhauser who plays at six foot nine 200 pounds flat. And I'm just wondering what is the safest, most effective way to lose the weight but maintain the strength that I've built as well as increased mobility, just keep some pressure off my joints and just extend the longevity of a career. Yeah. Wow. That's a great question to transition. I'm actually this is going to be a fun one. So you know, there's a challenge with there can be a challenge with guys like you, Jake, because because he knows nothing about sports. No, you know, you know what the challenge is the net. A lot of people a lot of people won't get this. But you you you built a lot of muscle and you kept it for a long time, right? You played at a high level. And it's gonna be hard to lose some of that. Believe it or not, we have a friend, Ben Pekolsky, professional bodybuilder. And he was trying he was literally trying to lose muscle. He was a pro bodybuilder trying to lose muscle. He was talking about how hard it was because his body was holding on to and I can't identify with this because I probably I lose muscle just by talking about I think I just lost a couple pounds right now on this podcast. But so it's going to be kind of tough. So what you got to balance out is the performance and the size goals because, you know, bigger guys sometimes can move really, really well because their strength to weight ratio is so incredible. And I'm sure you experienced this playing professional sports or some guys so big and but they're so strong for their size that they move like somebody it's much lighter. So that's the thing you want to weigh out. You want to kind of weigh that on the scale. As far as the weight loss is concerned, this is going to be it's all diet nutrition. This is going to be all diet. Yeah, you would have to cut your calories. I would keep your protein intake high. And it's going to be a balance between fat and carbohydrate. You know, cutting carbs is for some people an easier way. But the problem with that is you may notice some some declines in performance and endurance from doing that. So it's this is quite individual, you know, some people need more carbs than other I would start to balance that out while cutting calories and just seeing how you feel and take your time with something like this. Are you are you on a time frame? Do you have like a set date that you need to lose weight by? No, no, no, that's that's actually a huge reason why I switched why I'm looking at volleyball because you look at guys like Jake Gibb who was 45 years old still playing in the Olympics. So I'm 28. I got time. I'm not in any type of rush. I got that's why I want to call you guys and do is the right way. I love maps performance in a calorie deficit. I just think that it's perfect for you. It's so mobility focused. So you make the point about reinforcing those joints. And I mean, and you losing the weight is doubt you're going to feel you're going to feel better lighter. I mean, we have you run any of our programs, by the way, I'm doing maps performance right now. You are. Oh, dude, yeah, that in a calorie deficit is going to be and then I would follow that up with map symmetry. I was going to say symmetry I probably would have done before. But yeah, I think masterforms right now is a perfect answer to that, along with managing your calories appropriately. Be realistic with yourself, though. I mean, we're trying to drop down, you know, 3040 pounds, right? You are going to get weaker, but who cares? You know, especially if your strength, if your strength, the weight ratio is really good. Yeah. Yeah. So you're you're but you could I mean, you potentially could stay the same or start. I don't know where you're currently at, but that dropping that much weight is kind of inevitable. We're going to probably lose some muscle on the way. But that's okay, dude, like you, you've got plenty to go and I would be doing masterforms and playing my sport playing volleyball. Now, there's one other thing, Jake, on your what you wrote to us, your your so your 270 around 25% body fat. Is that correct? Last time I measured and that's with calipers. I don't know if I'm doing that completely correctly, but that's that's the last measurement I have. Okay, so here's what's cool about that is that you can actually drop a lot of body fat. And I mean, technically not need to lose a lot of muscle, if any at all to get down to your goal weight of about 240. You know, if I'm doing the math right, getting it down 10% should bring you should bring you 2030 pounds lower of just body fat. If I'm doing math right, I think I think I'm doing that right. So you've got some room with body fat percentage where you can you can walk, you know, you can play at 15% body fat, which is good athletic body fat to be at. I mean, I know some some players are even lower than that. But you could get down 10% body fat and hold on to a lot of muscle and get your body weight close to to your goal about what that looks like for someone like you is Sal made the point keeping your protein and take high and actually not losing fast. So since we do have time, you're not in a rush on this, we got all the time in the world. If you want to be as lean as strong and just just try and drop the body fat to get to a then that the move would actually be to do this very slowly. So still the same protocol follow mass performance, play your sport. But don't don't let yourself drop seven, eight pounds in a week on the scale. Like move it. You don't want to move that fast. You want to be either one almost staying the same weight for a while, but doing all the things we're saying or very, very slowly dropping weight on the scale very, make sure you're also priming continuously, especially like ankle mobility hips and shoulder. I mean, that's going to be crucial. Yeah, I've actually been doing the knees over toes guys programs on the mobility days. Beautiful. Yeah, he's awesome. Yeah, great stuff. Yeah, that's it. Any other questions for us? No, that was about it. I want to take up too much of your time. I appreciate the time you've already given me. So I really appreciate it. Oh, excellent, man. Thanks for calling in. Keep us. I keep us posted, man. I can't wait to hear how this goes. Yes, sir, we'll do. You got it. Boy, some people are just so athletic. They can go from one sport to another. Yeah, pro level. I mean, when you reach when you reach that level of any sport, I think that that's pretty true, right? There's very few pro athletes that can't make the I mean, you may not, you may not be a profile part of them be a pro baseball player, but you could probably pay baseball than most people. A lot of them were multi sport players in high school, and then they specialized and then went because it's the thing is like, especially in the football realm, it was like you knew a lot of them could play basketball, they could play baseball, you know, and they're just as effective. And I, you know, and doing the doing the math again to 70 25%, that's like, what is that 60? You're right. He could drop like 25 pounds. He just pure body fat, right? And go down like 10 percent and be okay and keep his body, keep a lot of his muscle. Now he still will lose some strength. There's something interesting about being a higher body fat percentage when it comes to like total strength. Well, and also you might lose some strength and also being in a calorie deficit. That's it. So the combination of the two of those he's going to that's why I wanted to prepare him for that, like not to get hung up on that. But you're right. I think if he does it slowly, he could he could just be leaner. Yeah, for sure. Look, if you like our show, head over to mind pump free.com and check out our guides. We have guides that can help you with almost any health or fitness goal. You can also find all of us on social media. So Justin is on Instagram at mind pump Justin. Adam is on Instagram at mind pump Adam and you can find me on Twitter at mind pump sale. This one's really important and that is to phase your training. If somebody trains for a full year doing a bench press and they're always aiming for five reps. If you compared that person to a person who did bench press where they did three or four weeks of five reps, but then they did three or four weeks of 12 reps and three or four weeks of let's say 15 to 20 reps and then they'll throw in some supersets. At the end of that year, you're going to see more consistent progress from the person who's moving in and out and less injury. That's another thing. You'll see less injury as well.