 We're not going to do anything with your diet. All I want you to do is aim for half a gallon of water a day or a gallon of water a day. Yeah. When that's somebody's priority, it's just, uh, they're seeking that out constantly throughout the day. And it's like all these other normal opportunities for grabbing some kind of a craving or a lot of times like it's idle hands, you know, it's like the worst when you're just kind of sitting there. You end up like, you know, finding something to make you feel good or just like, you know, make yourself busy with something I had. I actually had it down to a number, the average client, when they would go, when they would be consistent with this, lose, would lose no joke between three to five pounds just from this alone. Here's an easy way to lose weight. Drink a gallon of water every single day. What? I know everyone's going to be like, what? How? Super controversial. Water burns body. No, it doesn't. It's here's a simple. Now this is bro science, right? So bodybuilders have been talking about forever, drink a gallon of water a day and what do they say flushes out your body, helps your body flush out fat. No, that's not what happens. None of that. What really happens is this, it's a behavioral thing. So I would do this with clients. And by the way, it turns out that these guys would do that as well. When I would have clients drink half a gallon to a gallon of water every single day, they drank less soda, less juices. They alcohol. It helped with the appetite. Sometimes, believe it or not, oftentimes cravings are connected to just needing more fluid. Yep. Um, and it kept them aware of what went in their mouth because they would typically have a bottle or something that held, let's say a quarter of a gallon or half a gallon and they would watch it throughout the day. So they were just aware of what was happening. And that made a big difference. And they took an additional 1000 to 2000 steps a day because they had to pee so much. You know what's funny? That is true. It is true. Have you ever tracked some steps? Especially, okay, if you've never tracked water 500 of my pee pants and you've never made an attempt to drink a gallon of water, the first time you do it, you are going to the restroom like every 10 to 15 minutes. It's all day long. You feel like you're over. So it increases your steps by 1000. I also want to say this, you're going to drink a lot of water. Make sure it's mineral water and not water that doesn't have distilled water, distilled can be dangerous because it'll flush all the, the electrolytes out of your body. Sodium. You say make sure it's mineral water, mineral water, mineral. Yeah. Cause you want to have some minerals in there. Um, obviously, you know, I work out a lot. I don't eat a lot of heavily processed food. So I use salt in my water or more accurately elementy. It's a electric company we work with. So it's like flavored with, with some stevia, salt, magnesium, potassium, put it in my water. But nonetheless, um, whenever I would have clients do this, and again, it was bro science in the, in the bodybuilders recognize the value. They just explained it wrong. They just came up with an explanation that that's not what happens, but the reality is when I would have a client, literally no joke, I would do this sometimes with people. I'd say we're not going to do anything with your diet. All I want you to do is aim for, you know, half a gallon of water a day, depending on how much they were to drink it, or a gallon of water a day. Yeah. When that's somebody's priority, it's just, uh, they're seeking that out constantly throughout the day. And it's like all these other normal opportunities for grabbing some kind of a craving or, uh, just sitting around. A lot of times like it's idle hands, you know, it's like the worst when you're just kind of sitting there. You end up like, you know, finding something to make you feel good or, uh, you know, or, or just like, you know, make yourself busy with something. I had, I actually had it down to a number. The average client when they would go, when they would be consistent with this lose, would lose no joke between three to five pounds, three to five pounds on the scale, just from this alone was what I would know. I mean, it goes right back into my philosophy around nutrition with my clients too, where when I first start out with any client, fat loss, most doesn't matter. I first want them to, I want to see what they're doing. And then I want to add to the diet. Even if you want to lose weight, like I would find somewhere where you're lacking nutrient wise and then tell them to add what now add to their diet. Now, many people will be like, what, that's crazy. I want to lose 50 or a hundred pounds. You're telling me you're going to put food into my diet. Well, yeah, because I know what happens when I assess someone's diet, they're lacking in so many different things. Fiber, they're having too much sugar, not enough healthy fats, not enough protein. And so I pick something and then I add to the diet. What naturally ends up happening is cut the other stuff up. Yeah, the other stuff ends up falling off, right? And just naturally happens that way. The same thing I feel like with the water instead of telling a client, like, Oh, don't have this soda. Oh, don't have your glass of wine. Don't don't do this. Just like, Hey, our goal is to drink this much water. They're so focused on hitting that that those things naturally just psychologically, it works because I mean, just to put it more, more, you know, clearly, I guess you're not telling them not to do something. Yeah, you're not telling them to take something out. You're saying, add this thing. And then they automatically take it out. So it's more like a treasure hunt than a punishment. Okay, I got a treasure hunt. Yeah, seeking it out. Yeah. We were so due for, we were so due for one of your terrible analogies again. We were way over here. And it's been, it's been like, since ramp water, since the last time, since we got something good, like you can drink it down to water, but first follow the clues. Trust me, it's just like a treasure hunt, treasure hunts of water. What's this riddle? I'm thirsty. You can't open it. What's up, everybody? It's mind pump time. Okay. Maps cardio is the free program because we're still in the launch sequence. All right. We got two days left for the launch of the new program maps cardio, but one of you will get it for free. Here's how you can win. Leave a comment below in the first 24 hours that we dropped this episode, subscribe to this channel, turn on notifications, do all those things. If we like your comment, we'll notify you and then you'll get free access to maps cardio. Everyone else, here's what's happening, right? When maps cardio goes to retail, it's going to cost $117, but right now it's $77. So that's a discount price because we just launched it. There's two days left for that. However, we're also going to include two free ebooks. So it's not just a sale price. You also get two ebooks for free. The first one is how to boost your VO2 max. And the second one is how to eat for performance, how to eat for more stamina and endurance. So again, two days left for this launch of our new program maps cardio. The price is $77 instead of $117. And what's included in that is also two free ebooks, VO2 max boost and eat for performance. So if you're interested, head over to mapscardio.com and use the code cardio special with no space for the discount and the free ebooks. All right, here comes the show. You guys, by the way, speaking of water, do you guys know where, let's say, let's say like something terrible happens and there's no water, no water, no water coming out of the faucet, you have no drinking water. Do you know in your house where you have safe drinking water? Where toilet? Not in the bowl and the top part. Oh, the top. Oh, I shouldn't drink out of my toilet. Dude, I don't know. Buster drink out of the hose and out of that. So the back is the cleanest. Apparently. Now, here's the deal. I don't know if you guys ever worked on the back of your toilet. It doesn't look clean to me. It doesn't look clean to me either. Like, why do they say it's clean? Who's talking about that? You never heard that? It's the porcelain that does. I actually think if your bowl was clean, I don't believe it. Inside the toilet? Yeah, if your bowl was clean. Oh, you'd have to clean the hell out of it, though. Well, yeah, that's right. I mean, if it was freshly cleaned and then nothing done and it would be just as clean, I would think it'd be just as clean as the back. Now, how do the survivors, what's that guy's name? Is it Bear Grylls? Yeah, he always drinks his pee. How does that work? He does, yeah. Because he evaporated it or did you go straight? No, he drinks it straight because a percentage of your, what, 80% of your pee is water, right? Really? Yeah. So he just drinks it straight? Yeah, that's like a survival tactic. If you had no water and you were on the desert and you're in the desert and you're peeing, like, that would be one of the ways to somewhat stay hydrated. So I saw he too would pee on like one of his shirts and then he'd wear it as like a rag over his head to try and cool himself down. Keep him cool? Yeah. Oh. Which, yeah, that helps as well. So you don't evaporate as much water from within. Like 10 years ago, there were all these memes with Bear Grylls and it was like, it would be like a problem at the top light and at the bottom, the answer was always drink your pee. Have you ever seen that? All us girls. Yeah, I did a lot of gross stuff. Dude, yesterday I went to my, I went to my parents' house and so there's this thing that, you know, I'm going to be a little stereotype, okay? But I think this is true for Italians, maybe just Southern Italians in general, okay? But I go to my parents' house and I can hear my dad. I go in the front, I can hear my dad. He's in the house, but I can hear him at the front door. Yeah. And I know he's on the phone, okay? So I walk in, oh, hey Sal, talk to your cousin. Now he's got, he's got the iPad in front of his face with the, with FaceTime, right? Okay. Oh, look, hey, look at my son. How are you doing over there? And I'm like, that's why I'm so loud on the phone. Jessica goes, why does your voice get so loud when you're on the phone? Yeah. And I'm like, cause I'd learned it from my parents. They're always like, all of a sudden they can't hear you. Bro, I don't think it's just, I don't think it's just a phone thing for you. I think it's in general. You never heard me on the phone, I'm way louder. I know, I know. I just imagine you like answering something in a movie theater or being that guy, hey, get the air from you. Oh no, they're so loud. And so I told my, finally I was with my parents cracking up, right? Cause I said hi to my aunt or my cousin somewhere and I don't know, half my family. And we're talking and my dad hangs up and I go, why are you guys so, like you're loud anyway. Yeah. And I get that, it's fine. We got a busy house or whatever. Why are you so much louder when you go on the phone? And then of course my mom was like, no, we're not. And I said, yes, you are. As soon as someone calls you and then we back and forth and then my mom goes, oh, you know why? When we used to call people in Italy, back then, when they first came here, the phone connections were so bad and a lot of people didn't have phones. So my grandmother didn't get a phone till much later. She had to go to a neighbor's house to use her phone. They had to yell on the phone so they could hear them properly and it just became a thing. I thought it was like Rocky where they'd be, end up like yelling to the next building. He's like, hey, come out. Oh, that's the one where he's like, oh, I'll tell your brother you're going to be home. Yeah, yeah, I'll tell him, dude. Well, I'm calling your brother, that's the problem. Yo, police. What of your traits that have been passed down from your family, does Jessica get the most annoyed or what does she have to check you the most on? Oh, the noise. There's nothing. In general, just you're loud, everything you do. Everything. You don't do anything quiet. And so when she met my family and she went to a family function, she's like, oh, I get it. Because by the way, I appreciate it. So I never knew the difference because I grew up that way. I appreciate it. At my house, when the sun goes down, she dims the lights and we talk much quieter. And I used to think it was silly. I'm like, who cares, right? When I was a kid, lights were bright and we were yelling until it's time to go to bed. She goes, no, do this. It's better for sleep or whatever. And she's totally right. So now I see the difference much more. Now, here's the thing I told her this. I said, now, if you think my family's loud here, you go to Sicily and they are 10 times louder. So my family here has brought the volume down. You go to Sicily and I swear to God, if I'm at my grandma's house or my aunt's house, I can hear the conversation, I swear to God, across the street or down the street from the neighbors that they're having for dinner. You can hear what they're doing. If I've done that before, shh. We'll hear what they're saying across the street. That's how loud everybody is. That's funny. Over there, I know. But that's the thing that annoys her the most, I think. At night or in the morning? Or both. Every time. Every time. It's all the time. All day. Just like, can we just turn it down a few times? Yeah, no, I get up and now I'm really good about it. But I mean, you guys know, like especially when we first started working together in the morning when I wake up, I'm like, you know, loud as hell. Yeah, I get constantly checked for the same thing I know you do too, because you do it to me and you do it to other people too. And we both have this tendency. And I blame that on, you know, for many years, we led people, right? Firstborn syndrome. Oh yeah, Doug would say that, right? The firstborn syndrome. Doug's actually said that too. Yeah, Doug's told me that before. So I know I'm guilty and I realized how bad I was when we started, I started working with Sal because I was like, oh, this motherfucker, Doug. More than I do. This has been a weird year. Yeah, it's been a great reflection for myself, right? Which is I tend to explain things all the time to like Katrina when she doesn't need me to explain it to her, you know what I'm saying? You know what I'm saying? I'm always teaching you, I can't help it. And she gets really mad, you know? So that's, and I feel bad because it's like, I don't mean it in like a disrespectful way. Like I just, I have, most of my career, I spent teaching trainers and telling, like- You were also the oldest of- And I was the oldest. So I'm always doing that with my siblings. So it's a different transition for me. So I become more mindful of how that must feel. It's also how, okay, for me, it's also how I learn. So if I'm explaining something, it helps me to remember it and learn it. And then a lot of times I anticipate more discussion back, but oftentimes people don't say anything back. So I'm like, okay, I'll just keep going. But I like, it's the back and forth. My mom used to let me argue a lot when I was a kid, believe it or not. Well, I don't think I ever realized how annoying it was until I worked with you because then you would do it to me on things that like I, well, you would do it to me on stuff like I know. You know what I'm saying? Like, you know, Adam, basketball, actually. And so I catch you, I'm like, oh, that's what she means by what I do. So that's what she's talking about, like, okay. So learning to be like, you say less, dude. That's been like a big thing for me for, I don't know, I'd say the last five to 10 years of trying to be better about say less. I spent the whole first half of my life, like speaking up, being candid, being direct, like using the, in leadership roles. And so this last or this back half I've been trying to teach myself on like, say less, be more like Justin. Mine's the complete opposite, right? So yeah, mine is all like, I just do things and like don't have to explain myself to anybody. That's how it's been my whole life. And now it's like flipped on its head, which, you know, has been amazing. And like, so there's been a good and a bad side to this in terms of like where I'm at now, right? So I've been able to communicate myself very clearly that Courtney's like appreciative that like, I can say what's on my mind. I can explain what I'm doing. I can, you know, really articulate myself a lot better. But I literally cannot sit there and listen to her tell a story without jumping in. She just punched right in. Like I've evolved into this because I just have to get it in there because if I don't get it in there, it's not gonna happen. I got a buddy like that where he, I'm not gonna tell too much as he'll hear it. She gets so annoyed when I do that. But maybe she does this, he'll tell a story and he tells you all kinds of superfluous information. I don't need to know like, oh, let me tell you what happened yesterday. It was like, so I woke up in the morning, you know, I got a coffee and the story has nothing to do with coffee, waking up in the morning, but he's gonna start the story that way. And he goes on forever. And so what I used to do to him when he would do this is I'd cut him off and I'd say to make a long story short. He gets so pissed off. I wish I had that music. You know, they used to do that with like a hook. Did it, did it, did it, did it. Like pull them off stage. Start the music. Time to come off the stage. But yeah, I know I do that with when I talk, so whatever, what are you gonna do? I'm getting better though. I feel like I have really, maybe I mean, maybe Katrina will check me and say otherwise, but I think the first step is just to become aware that you do that, you know. And the hard part is that, like you were just alluding to Justin is that there's pros and cons to it. Like there's, it's a strength of mine to be able to do that. But then being socially aware of your environment and knowing like, oh, okay, this person doesn't want that. Like even though I have this to give to them, I need to hold back and then just wait for them to ask for it versus like that initial jump on it right away. Totally, totally. Hey, so I watched something really cool on YouTube yesterday, right? So I got all this time because I'm no kids, no wife, so I'm like, I hate to watch stuff on TV. I heard you watch that stupid show again. No, no, I tried again. Euphoria, it's too disturbing. I'd say I'm done. Forget it. What'd you see on YouTube? Kids should not be doing so much. I might try again tonight, but I'm done. It's done. I watched, so I went on YouTube and, okay, so Pumping Iron, one of the best bodybuilding documentary, the best bodybuilding documentary of all time. They made another, not Pumping Iron, but another bodybuilding documentary, not nearly as good, but cool for me because I'm the big, I'm in the bodybuilding back in the day. It's called the Golden Era of Bodybuilding on YouTube and it's in the 80s. So Rich Gasparis on there. There's Lee Haney, Albert Beckles, like all these bodybuilders and showing them- Was it made way back then? It was. Oh. And I like watching it. Okay, so I like watching it, not necessarily because of the bodybuilders, although I did grow up looking at some of these guys and be like, oh, these guys are so cool or whatever. What I liked watching about it are the gyms. So while they're working out, I'm paying close attention. These were the top bodybuilding gyms in the world. Now what they highlighted was Gold's Gym, which a lot of people don't know this. Joe Gold started Gold's Gym. Then he sold it to some business developers. Then he got back into the business of gyms and he opened World Gym. So World Gym was owned by Joe Gold. Gold Gym then was sold to someone else. I didn't know he owned World. I didn't know he owned Santa Cruz. He did. Dave Draper owned the one in Santa Cruz. Yes, and then it was a franchise. So anyway, I'm looking at these gyms and the Gold Gym, the way that they had it in the 80s from what I saw, you could tell that the guys who bought it understood a little bit about business and commercializing the gym. They lay out was different and I could hear some music in the background. It must have been one of the first gyms that played music in the background. Now the World Gym that Joe Gold opened, he was totally different. He's walking around the gym floor, like old school, like if you read about gyms in the 1940s and 50s, the few that existed, the owners would walk around the gym and coach people. So like Vince Garanda would walk around, you're doing that wrong, get out. Like they would act like that. Like no, you're either in or you're out, right? Joe Gold's doing that. He's walking around the gym, keep going, go harder. And he's doing this type of thing. No music. And then afterwards they interviewed him. He goes, only serious people in here. If I see someone messing around, I kick him out. I'm like, that's why World Gym didn't do well. Yeah, and that's why Gold Gym did really well. But it's really cool to see the equipment, the layout and the way that they train. They've trained with a really good range of motion in those days. Like Rich Gaspari, full range of motion. Barefoot too, like yeah, no. There was one bodybuilder in there I forgot all about, which I said his name, Albert Beckles. Did you guys know that guy got, I wanna say second place in the Mr. Olympia at 60? 60 years old. He was 60 years old. So now, of course, back then the standards were a little different. They didn't take the drugs. I mean, Dexter Jackson has been landing in the top five and he's what, 50 something now, right? But Albert Beckles up until he was, so he's 84, I think he's still alive now. But there's pictures of him in his 70s ripped. Cause then I was like, oh my God, this guy's crazy. So they're showing him train working out and he's kind of balding. And you're kind of like, is he? Cause he looks young too. And then he says his age. And I'm like, oh my God, he looks incredible. You know, speaking of age and then like trends and stuff like that. It was so interesting the other day. Was that him? Yeah. So that picture, that color one in the middle there, I think he's like 60 in that picture right there. Wow. Or older. That's crazy. Pretty crazy, right? He looks phenomenal. Phenomenal. Anyway, go ahead. No, oh yeah, he's 61 right there. Yeah. Wow. Wow, that's super impressive. No, I was just talking, you're reminding me of the conversation that we just recently had with Eugene and really highlighted the age gap that we have. Oh yeah. You know, I didn't realize how much younger he was than us super intelligent guy. Very smart guy. But listening to his experience around like squatting and deadlifting. I know. Was so foreign to me. I'm like, what are you talking about? And I thought, oh dude, he's 10 years later. And what I remember was being in gyms and nobody squatting and deadlifting. But you got to think at his age when he was at the same level. By the time he was 16, 17 working out. Yeah, CrossFit was already coming on. Yeah, and squats became a thing. Yeah. Yeah, I know, it's weird. We're all old enough to see them go out of favor and into favor, right? Cause that's how it was in the 90s. Like nobody squatted, nobody deadlifted. Then all of a sudden it came in favor. And then before the 90s, everybody squatted. His perspective makes sense because of that. Totally. After having that conversation with him, it really opened my eyes of like where he's coming from because he definitely didn't see the same wave that we saw before. We have a whole other decade on him of training people. Obviously you can tell how smart he is when it comes to training clients. Like everything we addressed in that episode, like I didn't disagree with what he was saying, but the way he's been influenced is different. Makes sense. Because he's younger. Pretty funny and this has nothing to do with working out in gyms, but in terms of like the age gap and like the different generations and how they receive like, so I've been getting hit up all the time. Why aren't you talking about Kenobi? And like, I personally like it. Like I want to like it, but I'm not like super into it. And it's because like I was never really into the prequels. It's all the young generation. And most of the staff and like, I was talking to Gio about this and like some of the other guys, like their generation, like that was so much of an imprint on them. Like because it came out right, you know, when they were in that impressionable age. Yeah. And so they like remember these characters and they're getting excited about that. And then seeing it all kind of play out. And like, I think where my disappointment has been with the whole franchise as of late was like, dude, like the most impactful character for me was always Han Solo. And they just totally just destroyed them for me. Yeah. And they haven't been able to do anything sense. I'm like, I keep waiting, you know, for something. But like, it's just interesting like what people like really attach themselves to and get that kind of imprint. Totally. With. You know, that was, I mean, along those lines it reminds me of the conversations I keep having with these kids that are so drawn to the NFT culture that's happening and cryptocurrency culture that's happening right now. And it's so closely reminds me of the dot-com bubble. But I mean, if you're under 30 years, if you're 30 or under, you don't remember the dot-com bubble. No, in those times, anything dot-com made money or you thought it would make money. Yeah, well, and to defend the dot-com during that time, it was, it did change the way we did business and internet for the rest of our lives. It was that revolutionary. As revolutionary as I think NFT and cryptocurrency is going, and blockchain is going to be. 100% agree, that's not my argument on that, it's that. But if you recall, all the, like your points out, anybody, if you owned dot, if you had animals.com, books.com, if you owned like a popular name.com, people were throwing money at you because everyone was like, oh my God, this is gonna be brilliant. And so 99% was no business made from that. That's still here. No, 99% of those businesses were gone. Amazon, Amazon and eBay are the only two that I'm familiar with that are unicorns that made it out of that. So what I try to explain to them, there is I think 80,000 NFTs now and like 16,000 or more or 18,000 cryptocurrencies. If you just do the math, if statistically it's gonna be like that, the percentage that end up. The problem is. The likelihood that you're going to gamble and bet on the right NFT or the right cryptocurrency. It's a lot of ticket. Yes. The problem is, is that they're betting on crypto, which they don't, which is good. The problem, now here's the problem with that, is that they're going with these specific companies. These are still businesses. So crypto, great. Internet, great. Yeah, we love the technology of it. Individual businesses, ooh. Still 80% fail. That's where the people are like, no, I had that argument, right? And someone's like, no, no, no, the ones I'm not doing, you should see the utility of it. The utility is amazing. That's a blockchain argument. Yeah, it's exactly. The utility of it's amazing. It's like, okay, still doesn't matter. It still has to build like a normal company. And the likelihood that this company will be, listen, where we're at right now and they predict, I think predict in the next 25 years, like over like 65% or 75% of the S&P 500 will be completely turned over. These are publicly traded companies. Big company. That are in the millions and billions of dollars and even they will be turned over by then. So this idea that you think your cryptocurrency or your NFT that it's attached to this great business plan or idea is gonna be here in 10 years and make you a thousand X. You're, I mean, I hope so, bro. I hope so. What was that one meme? Cause they're getting hammered now, right? There was that one meme. I'm such a dick, bro. I've been like, I almost threw a gasoline on it. I know, I know. What was that one? It's like with my, I sold our house for cryptocurrency and now I own a crypto house and a crypto car. We're still like that. No, no, no, that's my invisible house. No, it was, I posted that meme. It was a guy that was saying his crypto house, his crypto food and his crypto car are still good. You know what I'm saying? We're good, honey. Yeah, yeah. That's messed up. Oh, dude. You're honey, have another serving of blockchain. I know you're hungry. Oh, dad. I mean, okay, a part of that, like it's not like I want to see people lose money. That's not, but I've had a lot of debates back and forth with people in my DMs. And so that's what you see from me. Like when I start posting stuff like that and when I tend to go hard on it in one way, it's because I've had to argue back and forth with so many people for the last couple of years. It's just way too confident. You got to like, you know, bring yourself to reality on some level here. It's also the generational thing. That's why that's how this got into this conversation that you reminded me of that because if you weren't around to see that, this is so, like everybody always thinks, okay? And I'm always 40, right? Somebody who's 50, 60, 70 years old. They don't think that the rules of business apply anymore. They still apply. Or that this doesn't, like we don't have cycles. Exactly. That's what I mean. Yeah, and every time it's different. Every time. No, not this time. Every time it's so different. Not this time, it's not going down this time. Yeah, but there's some fundamentals that always play out. That's why when people invest in companies and because it's tech or because it's new technology or advanced, they don't think that the rules of business still apply. It is exciting, but you got to look at the fundamentals. You do, 100% anyway. So I'm excited because I'm going shopping with Justin after this. Oh, yeah. Oh, yeah. So we're having a little bit of a date. Dress you like a skater when you get back because that was his wife-less currently. So he's going to help me shop. We're going to go to, so we're going to go. He's going to help you shop? Yeah. He's going to look at, I see how I'm making my fits at Fiori with my new trunks, you know. You're going to come back with like dumb and dumber. Hey look, you and Doug go on trips all the time. Justin, this might be, this might backfire. Yeah. I come back in a teal suit and an orange suit. I got like new balance shoes. I'm like, check me out. Adam, I look awesome. No, it's me. Now, see they go out all the time. Now Justin and I are going to go. This is jealous, Joe. Don't get jealous of Doug and I. Hey, you guys are hanging out. I got to tell you what's happening. Differences Doug and I are working. Oh, hey, we're working it too. Oh, I'm working it, Adam. So no, we're going to go get some like some summer stuff or whatever. So the one that's in Tana Roe. Oh yeah, you've been. Of course, you were there in the opening. Yeah, yeah. I love that. By the way, that location is great. Great setup. They got everything in that location. I love it right across. If I go online and can't find something, I go there and I find it. I swear to God. I like going in person too. Again, there's it's one of those things. Like I want to support businesses like the physical businesses because like I still want that to exist. Like I'm so just tired of buying online. Do you each have like a favorite? I mean, they have so many different styles of shorts. Do you have shorts? Because I don't really wear a lot of shorts, but I can't get over the pants that I'm wearing right now in these polos. They're just so professional. I think it's the core ones that I really like. I think so. Is it the core ones that are kind of sweat material? Like lighter. Yeah, like lighter. Yeah. No, no, no. You're thinking that they're thinking like cut off sweats. They almost like sweat. No, not that. Well, you pull up the shorts. I want to see what you guys are going there. I don't know what those are called. You don't want us to pick it up. Maybe I do. Oh my God. You've got to come with us, too. Maybe I do. They've got some wild colors that they got in this. I have quite a, I know. I just want to see the new styles because I have plenty of their shorts already. I will not shop for another man. I'm sorry. That's the last thing I'll do. All right. I'll give you a shoulder rub. It reminds me of that. I follow this Instagram page. I think it's called Rad Dad. And he did a post like a while ago. I think it went viral. And it was like that awkward feeling when your wife hands you like her purse to hold. Can you hold this? Yes. Yes, I will, huh? Oh, yeah. How do you hold it? Yeah, how do you hold it? You put it under your armpit like this? Oh, I grab it. I don't grab the strap like this. You pinch it at the end. Yes. You hold it way away from me. Like it's a dirty diaper? Yeah. Somebody take this from me. Those are the core ones. Yeah, those are nice. Those are like bathing suit. Can you go swimming in that? Is that what you're going to do? I mean, I could swim in any of them. They all have that kind of material where I've actually gotten the pool and all of them before. Yeah, I mean, I'm looking for something, you know. Well, some of them have the, does that have the shoe? That has a liner. The liner inside. So yeah, that's one with the liner inside. That means you don't have to wear underwear with that? Exactly. That's what I told you. Going to Kabul, we only need two pairs of underwear for the whole week. That's it. That's it. Remember, I said that to you. You're going to be like, damn, it's day four. Adam's right. One pair of underwear. What we don't know is you wear the same two pairs every day. I like an extra breezy. You wear one, turn it inside out. No, that is one of the trips that I have done over and over. And every time I go, I come back. You know why? Because you think, oh, going out clothes. You do. You go to places like that, everybody goes out and flip-flops. Yes. In Kabul pants. Exactly. In Kabul, shorts and a tank top and flip-flops are fine everywhere you go. You can go to the nicest restaurant on the pier. That's business attire. And 90% of the time, if you're at a place where we have a pool, you're going to be in the pool or laying around the pool. You're going to be in your swim trunks. So as long as you have like two pairs of swim trunks to rotate, so you can let them dry out and flip and go back and forth. Dude, I got a tent. So you know, I've been experimenting with some of the peptides from who we work with at NPHormones.com. Testing them out, obviously under doctor supervision. I used the Ibutamoram for a little while. I tried that. That raises growth hormone. Definitely notice that. That's like a, I think it's more of a muscle builder than anything. That's what I noticed from it, right? But I stopped that because, you know, I don't necessarily need it, but I stopped it and maybe I'll do it again later. Then I tried a peptide called PT141. Okay? PT141 makes you horny. Yeah. That's a peptide that makes you horny. It literally sounds like a droid. No. It's a peptide that literally makes you horny and it works on men and women. And it's a libido booster. It is not like Viagra. It doesn't increase blood flow. It literally increases libido and desire. And didn't you say like darkens your skin a little too? So it increases one of the hormones that causes skin pigmentation. So if you take it, that's what it originally was designed for, to help people get a tan without getting the sun. Yeah, I look at my look real good. It's also done with insulin needles so you could jab your wife when she's not looking. Wow. I'm not recommended. Don't do that. Disclaimer. Definitely not. Don't do that. No, but anyway. It works on women. Men and women. So these peptides I wanted to experiment with some of them because they'll be recommending them to certain clients that go over there from Mind Pump. So I tried it. So the side effects I got were a little bit of skin flushing. Then I tried taking a smaller dose but a couple of days in a row instead of taking one larger dose once. Holy cow. That is very strong. Like it works. You actually feel it. Yeah, go ahead. Did you guys put together a peptide stack? Did you guys put that together yet? We're working on it. And there's going to be an episode where we talk about different ones. You're always working on something. You know what I mean? You're going to finish anything? Organify. You're working on stuff. Peptide. You're working on stuff. It's a secret. Too much shopping. He's got a working shame seat here. Hey, listen. Here's a deal. I want to tell the audience this. You can get peptides, because I know people will go online. They sell them online as research chemicals. So it's like a gray area. You don't want to do that. Not regulated. Not doctor supervised. I would never do anything like this if it wasn't through doctor supervision and with. I don't think we should recommend it to anybody. It's going to be real and tell you that. That's how I feel. Don't try this. But I'm trying it. Yeah, no. What I mean by that is if you're going to utilize peptides for what? Well, boosting growth hormone, speeding up healing and recovery. There's one for obviously one for libido. You do it and it's done through a pet through a pharmacy and you work with a doctor to supervise. So that's the only way I would do it. But anyway, I tried it and it's effective. Yeah. It's really weird too. Doug, I think I told you guys, I don't know if I brought this up on the show, but this is like the new hustle with like inflation is to like shrink the size of products. So obviously everybody sees prices. I've seen this all over the place. Consumer goods on average. Yeah. So the price stays the same. Or up like 10%. So what some of these companies are, they're like, they'll jump at 5%, but then they'll knock off like two or three ounces. And so I was actually looking at, so if I don't have my public goods toothpaste, I use Tom's. And Katrina was asking me the other day, like if I wanted her to buy more Tom's or buy more public goods, I said, oh, get more public goods. I'm pretty sure it's cheaper. Do you know the price difference between those two products? It's like a dollar or two. Is it? Yeah, I looked it up. And the ounces, are they the same? No, they're the same. I'm going to pull it up. I think public goods is six ounces for the toothpaste. And Tom's is five and a half. Yeah. So five and a half for $7 from Tom's and six ounces for $5. So it's $2 cheaper. You know, the thing about public goods is you get good comparable prices are cheaper, typically. The refills, you save a lot. So what happens is if you buy soap, you guys obviously know this, but I'm telling the audience, right? You buy soap and a soap dispenser, hand soap. Then when you want to refill, it's a bag with minimal packaging. The material of the bags, it's designed to break down and compost. And so you use the refill to fill. So it's really good for the environment. And that's where you start to save is through the refills and the subscriptions where you really start to save. You know, speaking of environment stuff, I was mentioning this off air and I want Doug to check my numbers because I don't want to be wrong. What's one plus one? Is it two? Is it? But I wish, I don't remember where I heard this, but okay, we all know like plastic in the ocean, right? That's like the thing that we always talk about or people always talk about. There's like a literal island of plastic out there. Yeah, it's like so bad. I've seen the videos and pictures and stuff like that. It's terrible. But I saw, somebody gave me the breakdown of like who's responsible for that. And you know- For polluting the ocean? Yeah, do you know that the United States is like a tiny fraction of that? Yeah, it is. Not that I'm condone that any is good. Okay, I'm not saying like, you know, but I assumed as much as you hear about it here that we were like major contributors to that. Well-developed nations. They make us feel really bad about it. Yeah, no, well-developed nations like the US. What is it, Doug? Really, really good. Yeah, it says 0.2% of the world's ocean plastic despite making up over 3% of the population is from the United States. And it's because- That's crazy, not even a percent. We have really good waste management. Very well-developed waste. We don't- Thank you, Tony Soprano. Good regulations. Good regulations. But you go to other countries developing nations or like China, for example. Asia is 81%. There you go. Wow. Africa is 8%. South America is 5.5. North America 4.5. Europe's 0.6. Good job, Europe. Dang. Wait, Europe's 0.6? We're 0. what? We're 4.5 for North America. That includes Mexico and Canada. But if you go to the US along with 0.2. 0.2. Yeah, 0.2. So US is better. Yeah. I mean, we can't control those Canadians. We can't control those Mexicans. We can't control them. So we can control what we're doing here. You know what I'm saying? So we're 0.2. I mean, I just think that's a big deal. Like everybody talks about it like it's such a huge deal here. And I just thought that it was way higher than that. No, it's not. We do a pretty good job. We do a pretty damn good job. I know it's the information that you hear is scary and then you feel very, very responsible. I'm not saying now we should do what we can here. Well, it's interesting to me because, yeah, the pollution talk always comes up. Yeah, nobody wants to point fingers in any other direction but here. But yeah, you start thinking about that and where all of the world's factories are, like the majority of them. Right. You know, it's like we outsourced that a lot, which that is like the biggest of gross pollution is like these massive factories. And the way I look at it is like this. And my point of bringing that up is actually not to point the fingers at the other countries, I made a joke about that right there. It really is to highlight like sometimes in our country, dude, we get so hard on like what a shitty job we do at everything. We're so bad and all this stuff. And it's like when you look at everywhere else in the country, we're actually... We're in the world. Sorry, everywhere else in the world. We're doing a lot better than they are in a lot of different areas. Well, you look at when you look at the numbers, when you have a country that's developing, the main focuses of that country are we need cheaper energy. We need to feed our people. People need to be able to have houses and products. And we need to be able to make our labor from super hard inefficient to easier, more efficient. And so you see that process. And so they don't prioritize waste. They don't prioritize pollution. It's like we look, if you're living in a third world nation or developing nation and you're like, listen, I don't care about CO2 emissions because I can't feed my kids. Like I just want to feed my kids right now, right? So that's where they start. Then when they become developed and they start to become wealthy, as they become wealthy and those minimum needs are met and they're surpassed, then you start to see more focus on the environment, pollution on social justice causes through businesses or whatever, right? Because you can. So you got to look at it in a fair way. Like if you look at the countries that pollute the most, they don't give a shit about pollution because they're worrying about like, we got to make this shit. Survival. Yes, we got to make this happen. It's on a base level. Right, but my point is, I'm talking about like the narrative around us. The narrative that, because when they make you feel that way, they manipulate you. So a lot of that comes from politicians and then media influences that. So when you're reading something, if they tell you, hey, we're doing a great job, don't worry about it. Like guarantee you ask your average like kid or whatever like in school. They think we're the biggest ones. Who's the worst? They would say us. And that's my point. That's my point of bringing that up is that I think that we've, we've, I don't know, we rag on us on so many things. Like we're so awful and we're failing so much as a country, but it's like, man, there's a lot of things that we're doing pretty well. And we're moving in the right direction. Whether we're all the way there on some areas, like of course we still have things that we need to get better. But Jesus, where we were just a hundred years ago to where we are today. Oh, very different. Like, oh my God. Like, come on. Where's the positive spin ever? Yeah, no, that's true. But the other thing too is this is that campaign, the positive stuff, I guess. Well, the other thing too is economically, we're still the superpower of the world. China's coming up, but we're still the superpower. And also we are the largest by far media exporter, meaning other countries in the world are far more aware of American media and culture than we are of the rest of the world. So we automatically become the center narrative automatically. Like when our presidential elections go on, the whole world talks about it. I don't know when other elections tend to go on, unless it's a country that like, they're telling us to really focus on type of deal, right? Look at like celebrities and that kind of stuff. So it's because we export so much media. So it makes sense that they're going to put so much focus on us in that way. We're doing it on ourselves too. We're one of the few countries though that do an election like every four years though, right? Like most people stay in power for a long time, like China or Russia, places like that. You get in power, you stay in power for a long time. Yeah, no, you have to be out in four. Europe is pretty good, but I think there's a way that they can stay. I know here you have limit, you have limit. Yeah, it's it. Yeah, our government was founded by people who are super, super skeptical of power. Like they obviously designed it. Provide power, yeah. They're like, and they did the best they could to make it impossible to impose tyranny, although there's always a way. There's a way. Hey, so I want to go back to fitness here real quick because I ate something yesterday heading in a long time and then it dawned on me that this is the perfect bodybuilding food. What I'm going to ask you guys, what culture has the perfect bodybuilding food? You guys already saw the notes so you know my answer. Peru. Oh, I didn't see it. Peruvian? Yeah, Peru. Really? Yeah, the potatoes and the meat, dude. That's pretty good. Yeah, white potatoes and meat, dude. You can get pulled up on that. Bro, Mediterranean or Persian food? Yeah. It's all like kebabs, chicken, steak, rice. I had Persian food yesterday and I looked at it all and I'm like, this is what a bodybuilder would want to eat. I ate it when I went to Peru. That's how I, I mean the plate, they give you this massive serving and it's like white potatoes and steak. Yeah, that's true. I was like, oh yeah, this is perfect for me. That's true. That's true. That's pretty good. What about you, Justin? Yeah. He's like, I don't care about bodybuilding. I don't care. That conversation we had the other day about bodybuilding. I can't remember the last time. Justin looks like he's smelling a fart the entire episode. So it looks like. I am. Bro, pretend like you're like. Oh, we're talking about getting shredded? Yeah. I know. He's like, oh God. Like eye roll after every statement. He has to be the most man man I've ever met in my life. Oh, you want to look pretty? I can punch something. I can't hide it. It's good balance. Hey, real quick, you got to check out the company, live on labs. So they make supplements, nutrients, things like B complex or lipoglutathione that have a delivery system, a little somal delivery system that allows it to get absorbed into your body to the target tissue. So it's really good product. They have a vitamin C, for example. It's actually one of the vitamin C's that I've ever taken to actually feel great company. And right now you can get lipoglutathione for free when you bundle it with the B complex and vitamin C. So get the B complex vitamin C, you get lipoglutathione for free. Go check them out. Head over to liveonlabs.com. That's L-I-V-O-N-L-A-B-S.com forward slash M-P for that hookup. Here's the show. Her first caller is Justin from Georgia. What's up, Justin? How can we help you? What's going on, guys? Hey, first off, I wanted to wish you guys all a happy Father's Day. You know, I really appreciate what you guys do for every one of us as a community that listen in. And you know, you guys definitely deserve that time to spend with your family and love hearing about it. I'm getting married at the end of this year and hearing about all of you guys and managing your business and personal lives and with kids. It's really inspiring for someone like me that wants to be there as well one day in the future. Awesome, man. Thank you, Rick. Of course. So just to kind of give you a little context of where I'm coming from and then this will help lead into the question and help you better answer that as well. I'm 30 years old. I've been in and around different scenes in the fitness industry professionally for the last like five years or so with personal training, nutrition, coaching, things like that. But most of my background really started with powerlifting and Olympic weightlifting, which more recently kind of became more like a bodybuilding or power, I guess you could say like powerbuilding, as some people might be calling it nowadays. But my main question kind of revolves around deloading and the importance of that and built around it or excuse me, between phases or at the end of a training program. And if that's something that is recommended for somebody who maybe doesn't have experience or maybe if you can kind of go into detail about the importance of that, building that into training programs and how it can be more efficient for me. Yeah, good question. By the way, congratulations on your upcoming marriage. I appreciate that. Yeah, that's great. Okay, so deloads. Typically what I'll tell people with a deload week is to base it off a feel. Now here's the problem with that. Most people are terrible when it comes to taking that kind of advice. So I would say the more consistent you are, the more your volume, the higher your volume is, the higher the intensity of your training is, the more valuable taking a deload week is every eight to 12 weeks or maybe even 14 weeks, okay? So if you're super consistent with your workouts, don't miss a workout. You like to push yourself. You're really pushing progress. Your volume is pretty high compared to most people's training. Then deload weeks are extremely valuable and what you do in a deload week is you're active but you basically work out at like 40, 50% intensity. You're in there just to kind of move and get a pump and stretch a little bit and studies will show that deload weeks actually contribute quite a bit to progress. But with people who are not consistent, people who miss workouts and aren't working out very much, I typically don't schedule deload weeks but I do tell them to take a deload week if they start to feel excessive stiffness, soreness, fatigue, or if they notice any sleep issues. But generally speaking, I would say every eight to 12 weeks or so is probably a good idea to take a deload week. I've actually changed my opinion on this recently or in the last year, right? Whenever it was when we first came across the study that they did that we've talked about multiple times. I don't know if you've heard us talk about the study where they had the two groups where somebody trained basically every single day consistently through I think three months and then you had another group that every third week they took a whole week off. Have you heard us talk about this study? I'm actually relatively new, so I have not heard. This was a really fascinating study for me and what ended up happening. One group stays consistent all the way through for three months or six months, I don't remember what it was. I think it was three months and it was it wasn't everyday workouts, but it was a consistent routine. Yeah, consistent routine, right? Basically not any scheduled days off other than the normal days, right? So you have consistent group for 12 weeks. Another group, every third week they take an entire week off of training. At the end of the study both groups progress the same amount. So it just highlighted how men missing every third week a whole week doesn't even set you back to it. Since that I'm probably more pro doing a deload week, even if you don't think you need it. Because it just highlights, as long as you're consistent like Sal's point is true, if I'm talking to a client who we can't even string two or three weeks together with them not missing a workout I'm a little less worried about doing it because they naturally will end up deloading because they're not consistent. Maybe like you who's like dialed in, you follow a program you don't really miss any days now and even if you felt good at the program and ready to roll running I actually would encourage a deload week. I would encourage a week of just mobility or maybe training doing some cardiovascular work or just working a lot of stretching or just reducing like Sal said your load by 40% and just going really like a skill and just working with that with low load. In the past I would say hey if you feel good you don't feel sore, your joints aren't aching your strength is still going on. I'd say roll right in the next program but after reading that study and seeing how beneficial it was for someone to take off a whole week every third week and still progress as good as somebody who is going now I'm like damn there's got to be benefits to just taking that week off and I think for us people that are fitness fanatics we probably tend to reach and stretch ourselves more than probably taking off so for someone like you or for someone like us I would say after the program take that week and do a deload week. Now the key here though what's important is that you don't now you can take it completely off and do nothing I don't think that's a good idea though because the benefits from being active and exercise and training are far reaching it's more than just strength, muscle and fat loss there's also there's also mental wellness that comes from it there's health effects, benefits from moving consistently so I don't think you should take it off completely and do nothing I think you should go and do something just really reduce the intensity just then hit the nail on the head I like skill training I like to go into the gym and really perfect my form get a little bit of a pump really easy mobility if that's something that you need to work on that's a great thing to focus on during that week I don't think it's a good idea just to take it off unless you are really fatigued, really burnt out I 100% agree just focusing on your skill training mobility will do wonders because you're still going to be stimulating those muscles in a similar way but now with a lot less demand and load so you know your body you don't want to cut all that momentum all of that effort that you've been putting in to completely shut it off and just rest not do anything you know it's going to take a bit more than the following week to then start that ball rolling again so I think it's definitely good for the body to go through that active recovery I can't overstate this Justin you've been in fitness for a long time how important are the mental benefits from just working out consistently right so if you take it off yeah so if you take a week off completely maybe you won't lose muscle or strength and maybe you'll recover better but you're not getting the mental effects now so that's why I think it's important to still do something just go way easier go in with the mental focus of de-load this is a easy recovery week maintain your rituals and habits along those lines though I also think we always talk about muscle burning body fat as like the focus but overall general health the fear is so much bigger than that so if I'm talking to one of my fitness fanatics I'm also like challenging them on their spiritual health the relationship health like and so maybe if I was dialed in on my training and I'm all about that right now maybe that week I'm actually kind of thinking about those things so that maybe means I'm doing mobility stuff maybe I'm doing practices that's going to work on my relationship maybe I'm doing some stuff to work on my inner self maybe a fast maybe I'm going to look at the rest of the sphere and think about where can I grow or where can I improve in those areas that isn't necessarily in the weight room I know right now we're discussing all the weight room stuff like mobility skills training oh this but hey maybe that week you still have an hour practice so you don't stop the consistency of being dialed in of consistently working on yourself but maybe that hour is walk and meditating maybe it's taking going out with your future wife and doing something special for her maybe it's you know so you know or maybe it's reading it could be a lot of other things that I think are going to contribute to your overall health and performance that isn't always necessarily in the gym what do I could I be doing and to me that D load week personally I'm always the gym is easy for me I love that I love lifting weights that's an easy go to the stuff that I have to discipline myself about is the other stuff the reading the spiritual growth the working inside the meditating the things that I probably kind of push to the side or don't focus on to me that D load week I'm trying to focus on those types of things I really like that that mindset like that outlet on that there's a great way to and I didn't really think about it like that but I appreciate your insight on that a lot of where this this kind of this question comes from since I'm relatively new actually my one of my closest friends shout out Mason Tillman put me on you guys like maybe like three months ago and I started I have two of your programs and I started doing strong and then he I put my buddy he wanted to do aesthetic together because him and I have you know pretty similar skill level when it comes to the gym and our in our level of commitment so we started doing aesthetic and I started getting I got to like week three on aesthetic so just just starting it but I had a I had a small screen so I kind of like took some time off and like you guys have been saying just kind of focusing on some stuff that I can work around with this injury and just recovering kind of around that injury but I guess that because I was experiencing like like you guys say the volume on that is way higher than probably a lot of people can handle you know I'm kind of thinking like maybe like after the first phase I do like a small reload week and kind of focus on some other stuff and then you know jump right into you know phase two to where you know that was a little big thumbs it up a little bit so I think that's kind of you know this is just trying to help me up to formulate my my plan of attack through this program you're on the right track aesthetic is a lot of volume a lot of people think I'm going to do aesthetic no problem it's a lot of volume from it's too much for a lot of people so I think you're definitely on the right track and don't forget you're in the health space health is a lot more than just you know muscle and fat loss and as you get as you as you continue progressing through the space you'll realize just how important all the other stuff is as well sounds like you're already on the right track though so do you have I know you're a trainer do you have map do you have prime and prime pro because those are most valuable programs for trainers I do not but those are the two that I've been looking into most recently I hear you guys scammer those all the time so I'm like that's gotta be one for the tool belt we'll send them over to you okay that's a wedding gift you got you got mass prime pro no problem hey guys I appreciate it thank you so much for your time love what you guys do I mean I'm a fan for life I'm like how did I miss this over the last like years of being in fitness industry I appreciate it guys with the word thanks for calling in really good point Adam because we do often forget that it's a lot more than just workouts what a great opportunity when you have a reload week to look at everything and say what's the stuff I tend to neglect and let me focus on the holistic kind of bird's eye view right well especially with someone like him like you brought up some points that I think are very important that yeah average person so I go work if I would most of my clients I didn't really schedule reload weeks because most of my client they would do with themselves yeah it was I mean there's probably a handful maybe two handful worth of people that I've trained that could run a like a full maps program with no days off or breaks right into the yeah and they very rare is rare that I had a client that that was that consistent where they just you know never miss it there's some of them but a handful in compared to someone like him who's a trainer so as a trainer I think differently they're like he's gonna be like us there he loves it he loves the gym and sometimes we're so focused on maximizing muscle or not losing muscle or you know losing body fat it's like dude there's there's such another whole other aspect of health and fitness and what a perfect time for you to put your energy there knowing that you're probably not the guy that does that because I know I'm not you know so I can totally relate. Our next caller is Andy from Oklahoma. Andy what's happening man how can we help you? Hey how's it going I appreciate the opportunity. Awesome. So my question is I guess I got started kind of helping my fitness and everything early this year in January and online I can see all over the place that you know you don't want to lose more than like two to three pounds of weight per week and that's like a good metric to judge progress and keep yourself from going you know too hard or to you know hurt causing other problems but I can't see what's a good rate by week or month to judge growth like how much muscle can I put on or you know how fat's my body my BMI will change or things like that so I was interested what's a good metric by week or month for those kinds of things. 30% a week is what they say. Body fat. But you want to know about how much muscle you should gain per week what that number looks like is that what you're asking? Either way right like I know they're all kind of running in you know connection with each other I just know like I went from 32% body fat and I lost a bunch of weight really fast earlier this year I started watching your show I'm missing into you guys and cut back on the cardio and you know increase my calories a little bit I lost like 10 pounds just based on my scale you know the electric on the scale I lost like 10 pounds of muscle out of that 30 pounds and so I don't want to keep doing that so I'm just trying to make sure I'm keeping a check but my progress has obviously slowed dramatically doing that so just looking for those reference points. Yeah you know it's a couple things first those are those are general guidelines you know two pounds of body fat a week right really does depend on the person and the individual but generally speaking it's a good it's a it's a decent target look at body fat percentage I like body fat percentage more because it tells you much more than what the weight on the scale will tell you so like in fact with your reverse diet if you're focusing on strength you may actually find that your weight go up on the scale but your body fat percentage actually go down so that can happen if you do things kind of the right way and then one metric that I really love who lost a lot of weight in a short period of time is to focus on performance look at your strength like if your strength is going up and your body weight goes down a little bit or the size of your pants goes down a little bit or stays the same like that's a great that's a great metric and as your strength continues to go up usually your metabolism follows usually muscle growth follows as well so that's one of the most important things I would say body fat percentage and strength if the body fat percentage in the right way and your strength is going up you're probably doing most things right yeah just because the scale doesn't move doesn't mean you're not progressing really good I mean what could potentially happen is you so you may think your progress is slowing down because the scale isn't moving one way or the other but you may be building muscle and what's happening is as you build muscle your metabolism speeds up and then in turn you end up leaning out a little bit so you lose a little bit of body fat so you have this nice kind of even exchange happening and many times this is right where I want my clients to be the hard part is the mental the challenge because we're always we're so married to you know the scale telling us like oh I'm I'm building muscle so I want to see it go up or oh I'm burning body fat so I want to see it go down but the truth is especially I can see you right now so I see you have a you're not obese you're not super skinny you have a good frame already so I would love to keep your your size about the same but we're just nice little slow exchange of building muscle and losing body fat and you're in a great place do you do circumference measurements at all besides your bioelectric impedance I don't know but but that has come up and just like watching you guys and listening you know talking to other people and I certainly think I'm going to start doing that here I think it's a good yeah just because in terms of like body fat I think body fat is a great metric it's just a really hard one to nail down in terms of like the the efficacy of that so we do like dunk tank which is like the most accurate or like a bod pod or something like that where you displace air displace water but in terms of just simplicity I think that you know circumference measurements will see growth where you want to see growth and then you know decrease where you want to decrease so even just you know constantly sort of paying attention to your waistline and then like Sal said your strength gains and you know your your eating is consistently you know at that same calorie amount I think you're kicking ass I want to echo what you just said Justin that is that circumference measurements are so underrated and they shouldn't be it's actually a phenomenal way to gauge progress like if you measured your your upper arm your chest your waist your thigh you would get a pretty good idea of what's happening on the scale if the scale goes up or down right if the scale goes up but your waist size goes down or stays the same or stays the same like oh you know we're probably doing the right thing combine that with performance and now you've got a pretty damn good picture body fat percentage is great too but like you know Justin made a good point if you take your body fat test on the scale your electric impedance you better make sure that every time you take your body fat on there that everything's identical like same time of day same amount of hydration you know everything the same because the amount of fluid in your body time of day can actually affect the reading by a few percent I've actually made mine go up or down by four percent within an hour pretty pretty dramatically yeah so I like I like a lot what what Justin said I think at this point in your training too really focus on performance I think if you went on a on a you know a 12 week course of just trying to get stronger I think you would get it's a great time to do it you've already lost a lot of weight is a great time to focus on that have you cut out all the Peloton are you still doing Peloton I still do it like once or twice a week just because I do really enjoy mountain biking I want to stay conditioned for that but but I am running maps and a ball now I'm on like started the phase one and really enjoying that and so I'm going to keep pushing on that and start doing my circumference measurements it sounds like excellent well good deal man yeah thanks for calling in I think you're on the right track so good question awesome thank you very much thank you yeah I'm so glad you said that Justin it's got to be the most underrated yet one of the most simple you know one of the things that's all Doug does I know you know one of the things that I got to keep reminding myself is the advice I give there's like what's the most efficacious and accurate and then what's the one that people are going to be the most consistent doing yeah with the least amount of error yeah the easiest with no barrier yeah like circumference right it's like super super easy and it does tell you a lot especially when you combine it with performance I think Doug keeps it even simpler you're just doing your waist don't you just the way here if you think about this way and toes if you think of this way if if you're on a program and you're trying to build muscle you're increasing calories your strength training and if you're seeing the scale go up but your waist is staying the same or potentially going down you're doing perfect yeah yeah if you see that if you see that the scales about the same or barely goes up and your waist goes up you're probably your ratio lose weight in this in your waist go up right and you know oh oh I lost muscle and I gained some body fat right after a man for women you'd look at hips and waist those two because the one the one deceiving part about actually measuring like say arms and thighs and things like that because you could potentially be leaning out like a little bit too right you might see a little bit so yeah so I really like what Doug does which is just watch the scale weight and measure his waist and he knows what he's trying to do right if he's obviously if he's trying to build muscle he's he's just wanting to add enough calories that it's not going it's not increasing his waist size but his scale weight is slowly going up that's I think it's a really good way to gauge that and vice versa when you go the opposite direction right mm-hmm our next caller is Lexi from Canada Lexi what's happening how can we help you how are you good great great so funny I just came back from the gym and I was listening to you guys there so this is so cool thank you okay so I have a question for a client of mine I'm a trainer and a nutritionist she's 27 she's 180 pounds she wants to lose some weight we started working together a couple months ago so I was making her exercise and nutrition plan she told me at the time she wasn't dieting at all so it seemed like she was probably one of the rare clients who might be able to benefit from going straight into a cut so I put her on a three days a week lifting plan and I put her in a deficit just to kind of see what would happen problem is she immediately got super sick and so she stopped working out and was barely eating because she couldn't stomach anything this lasted for like six weeks and it made me think that like cutting calories wouldn't be the right move here at all because her weight stayed totally the same so I'm thinking that we need to kind of work to heal her metabolism like you guys talk about reverse diet her live heavy let her body build and then try to cut and she's totally on board for that which is awesome but my question is number one even though it seemed like she was overeating from like her diet history and that it would work to put her into a cut is it possible she was actually under eating and her metabolism slowed or is there anything else that could maybe cause this like genetic factors or something like that because it really seemed like it was a classic case of like a metabolism adapted to dieting but it doesn't really fit what she told me and then my other question is just in terms of my plan for her I was thinking about starting her around 1800 calories and then slowly upping her by 50 to 100 a week and then just kind of watching to see her body I was thinking if we end up around 2200 or 2300 spend a couple months there and then try to cut that hopefully meets the results from that but I just kind of wanted to get your guys take all that so this is where and this is why I actually stopped like giving clients a diet until first I made them track because one you already hit what happens a lot of times is they they either under or over report nobody's accurate they don't they don't they they just tell you oh this is what I eat that's always fucking wrong by feeling it's always fucking wrong I want to see it so before I will even give a diet what I say at the beginning of our program the next two weeks this is what I want you to do Susie I don't want you to try and impress me if you have Snickers at two o'clock eat your Snickers if you do this do that like don't what will all I really want to see is I want to see your eating habits from there I'm going to build a a a plan from that and that way I can because you she could have been at 800 calories you could have been at 2700 calories it's too hard to say until you get to see that data and then after you see that then I take very small changes to her diet it's never really dramatic there's almost 100% of the time as a as a coach there'll be something very especially since you have a nutrition background you'll see something glaring she'll be way under eating on fiber she'll be way under eating on protein she'll be over consuming she'll she's probably not getting enough healthy fats you're gonna see a ton of things that you could probably help her with I pick one I pick one and I actually like to add to the diet first so even with somebody who wants to lose weight I find somewhere where they're probably lacking nutritionally and I want to increase that so instead of telling her no longer you can you have that Snickers bar although it's probably unrealistic that that's probably happy but just say that's what's going on I'm gonna see that she's under consuming protein and I'm gonna focus there before I start to take things away I'm gonna say hey you know what Susie we're only getting 40 grams of protein every single day we really need to be somewhere towards the 90 to 110 at least and the minimum so that's what I want you to focus on so I want you every day to make sure you have this and so and that's what we're gonna speak to first what naturally happens is those other things like Snickers bar start to fall off because she's focused on trying to add to her diet and naturally she already starts to see a good positive response with that's how I start almost every client Alexi I'm gonna tell you something that I wish somebody told me when I was first a trainer and it's gonna really summarize basically what Adam is explaining okay most trainers try to coach and guide results that's wrong coach and guide behaviors and the client not results because the behaviors are what lead to the results coaching results doesn't always and often at all at all doesn't result in the behaviors that you're looking for and then you end up with people who go in and out of fitness and go up and down and rebound so what Adam was explaining is entirely based off of behaviors that's why he said what he said now is that gonna get someone faster results than if they followed your perfect meal plan right out the gates probably not but the way he said it the odds of them sticking around and getting long term success are so many times higher the diet plan the fast result whatever results in like an 85 to 90 percent fail rate within the first year add a couple years to that and it's almost 100 percent so focus on the behaviors not the results of behaviors lead to what you want now in terms of putting a someone on a cut right out the gates even if their calories are high here's why I don't necessarily like to do that I want to fuel their strength and their performance before I do anything with their diet because she hasn't worked out right she just hired you she didn't work out before what you want to do is you want to be able to fuel the strength you put her on a cut with the strength training she'll get some strain gains she'll get some performance gains because she hasn't done it before but you're actually reducing those performance gains by a significant amount because you've automatically put her on a cut so those two things right there I want you to consider how do I coach this person's behaviors consider that above all else and then how do I get this person's performance to improve and then how do I get the client and here's back to the behavior thing if I can get my client to focus on and appreciate and love performance gains oh I've done a great thing right out the gate now the person not even focused on aesthetics they're like oh my god I love being strong oh my god I love the way that I feel and what does that typically lead to all the physical changes that they were looking for in the beginning so I hope that makes sense yeah no I hear you that's that is helpful um so yeah so that totally makes sense so probably there is something off in like my initial information that I got in terms of like her diet history and stuff is it possible though like let's say it was bang on and like a cut in a perfect world like should have given her some initial results right at the beginning is it possible like do some people are there genetic factors where like some people's metabolisms can naturally like just be on the slower side yeah yeah of course of that definitely but you know you you you're training an individual so that person's um how their body responds the feedback that you get what you notice yourself that they may not tell you but you'll hear or read between the lines that's really what you want to go off of I think if you literally make her download my fitness pal or fat secret one of those apps and make her input for one week I bet you'll see something jump right at you I guarantee I guarantee it every time especially somebody who doesn't have any real history and like nutrition or exercise they're they're always way off and they always under overestimate they're never on point so I bet you you just have her track one week and you'll see something jump out at you like oh my god no wonder we weren't building any muscle you are only eating 10 to 20 grams of protein your high day was 60 it's like and you're in a think about that for a second imagine somebody even if if her calories are all right what she's saying but she's under consuming protein by that low right that low of protein you put her in a cut and you're strength training her she's gonna have to build any muscle there's no way she's gonna build any muscle materials yeah and all that's really gonna happen her metabolism slow down even more so just gonna make an uphill battle for you so just have her track for a week I bet you will see something glaring that you can address right now also because she's coming back from illness I think your focus should be on making her feel good I don't think it should be anything centered around results or fat loss or anything like that just yeah energy and strength how do you feel let's get you feeling good how's your sleep how's your energy let's get you feeling good then when she comes in and she goes man I feel like my old self I'll feel great then you can start moving back in that in that direction but I would have her feeling good first that might take a while she's you said she was six for six weeks so yeah might might take a few weeks may take two to three weeks for that to happen yeah no I love that so in terms of my second question like is that a good idea do you think my numbers there that I had are on the right track yeah I like that I like a slow increase 50 to 100 calories yes and no the only reason why so yes I think you should increase her calories but and do that slowly but I would say no to just throwing a random number out there I would want to I'd want to get her to give me that week first before I gave you a because what you might find out is when she tracks that week it's way different and what you thought or planning on right now so whatever she gives you for a week then I would slightly increase it from that and more importantly probably balance what she's having so let's say she reports and you get you get an average like oh she's eating 1900 calories a day okay so I want to take her to like 2000 to 2100 a day I think that's a good goal but more importantly oh we need to increase the fiber here let's reduce the sugar here let's get more protein here and don't give it all to her once just one or two of those things and focus on that you know what to lexie it might be wise to have her track after she fully recovers and feels okay because I bet you if she tracked right now it wouldn't reflect her normal behaviors because she's coming out of just being sick so just another thing to consider yes she's still not feeling well is she good now what's where we at she says she's good now she's like her first kind of back at the gym and stuff okay this kind of week would be good yeah then you're okay yeah okay perfect now lexie since you're a trainer do you have maps prime and prime pro I have maps prime because I didn't want to get ripped apart on this podcast and I have aesthetic and I have what else I have intuitive eating guide don't encourage Adam you guys need to stop encouraging me I'm going to send you prime pro to you because I think prime pro is also extremely valuable so we'll get we'll send that over to you thanks for calling lexie thank you guys so much yeah I first off it's hilarious that they say that please don't encourage Adam to be more Adam no I'm just kidding you know I can't state that enough if you want to accomplish something even for yourself it's the behaviors that you need to focus on not the specifics because behaviors that would drive it all so you're training a client or even yourself you know what your tendencies are yes you could follow a you know a script oh here's what I got to do whatever but if you don't pay attention to what your what your behaviors are and how you wake up what makes you feel good what makes you feel you know motivated or driven what makes you feel like you know want to do things it's going to be all in futility yeah here's kind of I look at it like like memorizing before a test and doing scoring right like you can score well you can get results but is that going to last did you retain any of that information are you applying that any any of that information going forward no you need to you know really do the work on on really you know changing the behavioral part of it I love getting young trainers like this that we get a chance to have a conversation with because unfortunately for 10 years of my career I just wrote diets you know I would do all the calculations and exactly what she probably did which is get an idea of her food history and what she likes what she doesn't like and then I would sit down and do all the math and I would write out here's where I think you should be follow that to a T and it just was it you know who it was effective for when I was training myself or somebody who was like me who like give me star engineer yeah I'll do it and they just just like a robot would follow it to a T for the next six months those people but later on when I figured the piece out where I was like you know what I'm going to stop trying to guess or I think assume that these people are reporting the right information they need to track for me and then what I found was like holy shit these people's diets were so off that me chain writing a meal plan was so different than the way they ate the likelihood that they would stick to that forever was ridiculous so what I would do is go okay this is I would try and find a way to just slightly modify what they were already doing because if I threw something completely different the likelihood that they would continue doing that forever versus oh I can make a little tweak to breakfast this person she's like she was already eating eggs is it hard for you to add four ounces of ground you know it's funny you know it's funny about that approach if you do it right the the within two or three changes right two or three changes the client starts to change things themselves yeah that's what I meant by not getting rid of the stickers bar is you keep adding to think to the meals of what they're lacking in nutritionally and they naturally let that draw it drops off because now they're more full inside I haven't had a Snickers bar in so many years I don't know why I said that way and I'm like man I kind of want one we're not even sponsored use mine pump as the code for 15 I'm just kidding our next caller is James from Florida what's up James how can we help you hey guys thanks for having me on the show yeah I want to say also thank you so much for the resources you guys put out there as a beginner the stuff you guys put out like the videos in the podcast and it's really helped me to avoid making a lot of mistakes and stay kind of focused on you know what's important so I really appreciate that stuff you guys do no problem thank you so I'm 41 years old I've never trained in my life about a year ago I was a 240 pounds of dad bod and I did the same thing that most people do I thought you know cardio was the answer so I did eight months of cardio lost 65 pounds and became skinny fat so three and a half months ago I started lifting I only have access to a set of five to 25 pound adjustable dumbbells for at least the next year or two and my primary goal is to build muscle so for upper body work I think the dumbbells are going to be good for that time period I'm especially if I use things like progressive overload and slow tempo down to make it feel like it's heavier but for my lower body I'm already using both 25 pound for squats and deadlifts and I'm getting up into the 17 plus range and I know if you go too high you're getting into endurance training which isn't really what I want to do so I guess my question is is it pointless to squat and deadlift with such lightweight if your goal is to build muscles is it even possible to build muscle with light weights like that in the lower body yeah it's not pointless tough however we do we do want to find ways of increasing the resistance so you name one of them which is slowing down so you can really slow the reps down you can use isometrics which is very underrated isometrics lateral training can I get you to spend 50 bucks on a suspension trainer what was that can I get you to spend 50 bucks on a suspension trainer I'm not familiar okay okay well then I can have our team send you over a link I'll have them send over a link for 50% off a suspension trainer and then I can give you the suspension trainer program for free because I think that will really help you because you could do some you could do some really tough stuff for your hamstring and post your chain on that I think you could build a lot of muscle and there's a lot of variations that you can do it takes up less space than you know space it's reasonably inexpensive I mean that's and that I think you could get a you can get pretty far with that yeah great advice suspension trainer so have you seen TRX straps before where they hang off of something and then they're like handles they almost look like Olympic seat belts kind of like but yeah it has handles at the end and it hooks up to your door anyway we have a program that uses just those and that there's many many different ways to progress resistance with those so that's great advice and then unilateral training at you know Justin said earlier you know you could squat with one leg you could do a one-legged dead lift what'll dramatically that'll dramatically increase the resistance but I'll we have some of that stuff in the suspension trainer which is why and it'll help give him some stability obviously doing a pistol squat out the gates for somebody who hasn't no really tough to do you know yeah but I mean even you know focusing on Bulgarian squats and you know like that'll give you enough resistance with that light of weight so I would focus on that in combination with the suspension trainer I think it would get a great workout from that and then you know down the road you may look at wanting to invest in a bit more of a weight setup just because you know at that point when you're really getting serious about strength training you do need to kind of invest in that direction yeah so I have a question about the unilateral training I have tried to do things like lunges and single leg deadlift and Bulgarian split squats but I'm finding that my right leg I can do it pretty well but my left leg I guess there's a muscle imbalance so what would be the best approach to fixing that start on the weak side first yeah let that dictate how many reps you do with your right yeah even if you feel way stronger on the opposite side stick to the same so whatever the weak side is so let's say we're doing a single leg deadlift you said your weak side is your right or your left left left so start with the left leg and slow down the tempo try and get perfect form when you start to lose stability or you can't do anymore with perfect form say that's five reps stop it there and then mirror that on the other side even if you could do double the reps still stay with let it catch up it will okay awesome I think you guys answered my question pretty well thank you so much we're gonna we're gonna have suspensions we're gonna send that program over to you and then I'll also have our assistant send over a coupon code so you can also buy this is the strap unfortunately I can't give that to you for free but I at least hook you up I really appreciate it very much you got it man thanks for calling in yeah yeah great advice I forgot all about that yeah the suspension trainer makes I mean that makes working out with no equipment very effective whether you're a beginner or advanced you could advance the hell out of the difficulty angles gravitational forces it gives you a really good resistance and relatively inexpensive right that's what I was trying to think of I'm like okay simple yeah he's only got like 25 pound dumbbells so we're gonna run out of progressing that really quick so like obviously what you said eventually investing into a whole weight set is ideal but if I have minimal money what am I gonna do where am I gonna go I think suspension trainer yeah and he's new to the game and so I think it's just like small and you know simple simple like means the accomplishing it is the way to go well that's the other reason why I like the suspension trainer because he said he was a new new to lifting the stability component that he's gonna get with the suspension trainer I think is yeah plus the program tells him exactly what he needs to do it's got the exercise demos you know what I was trying to do is advise him how to increase his intensity but that's me telling him you know over the over the air right not be able to give him links to exercise demos and stuff like that so that was that was perfect advice look if you like mine pump head over to minepumpfree.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 mine pump Justin Adam is on Instagram at mine pump Adam and you can find me on Twitter at mine pumps out the rules that apply to somebody who is going from a man who's going from 20% body fat to 15% the rules that apply to that person are the same as all the same that go from 10% to 5% the difference is everything that we talked about