 Do you have chronic inflammation? Do you feel pain and multiple joints or skin issues? Well, the root cause may be coming from your gut. It's true studies show that oftentimes chronic inflammation, systemic inflammation, the kind that affects the whole body starts in the gut. How does this happen? Well, if your gut is already inflamed, and this can be caused from a lot of different reasons, but if it's already inflamed, endotoxins can pass through the gut wall, mounting an immune response. This immune response then raises inflammation throughout the entire body. This often looks like skin issues, joint pain all over the body, just stiffness, achiness. So rather than reaching for those NSAIDs, like ibuprofen or a leave, instead look at your gut health. Fix your gut health and oftentimes chronic inflammation is solved. So you have to poop in between every podcast recording. Yeah, Justin, you know about this? Would that be a sign? I'll say it's home a little bit. My body is in swago. Somebody forgot to take their seed this week or what? No, you don't need to. I'm just extra regular right now. Very much better than you guys. Welcome back, cheese. Well, actually, he ate a bunch of pizza, bro. Like real pizza. You would like nothing to pizza yesterday because why didn't you eat anything all day? And then it was like, it was the last game for flag football. And I'm like, okay, they're gonna have a party. And I would just like at that limit where I was like, I'm really hungry and it's right in front of me. And I was like, forget it. It's going down. Jackie sent me this thing. You bring a flag football. By the way, how's your boy doing that flag football? How's that going? Yeah, it was good. They just finished the season. So she sent me the circle back to inflammation. Sorry. Sorry. You want me to finish that? Well, because he just said flag football and I totally forgot that I screenshot of this because of the core participation in select sports ages six through 12. So number of kids, right? So this was done just, you know, and everything you could think of basketball, baseball, cheerleading, flag football, tackle football, golf, gymnastics, ice hockey, lacrosse, soccer, softball, swimming, tennis, track, volleyball, wrestling. Okay. What do you think is the highest? What do you think some of the lowest are? Oh, I would believe, I would imagine the traditional sports have the highest participation, like baseball, football, soccer. Soccer even, yeah. So baseball, so remember ages six to 12 too. So what surprised me actually was tackle football was one of the lowest. Oh tackle, sure. Yeah, yeah. Flag is a lot more popular than I thought a million kids participating in that. Yeah, the highest was 3.9 and basketball is the highest. Basketball. Okay. And then second is baseball at 3.2 million participating. Soccer is 2.2. Well, there's a lot of things that are down in that range. Tennis 2.1, I would never guess that. What? I don't know any kids. I don't know any kids. Yeah, two and golf, 1.7. I mean, those were relatively high. I don't know which kids. I don't know which kids. Slalom, you know, skiing. Yeah, I wouldn't guess that. Polo. I guess track and field is something you get into when you get older because track and field was only at 286,000. That's not very high. Wrestling was really low to 144. Yeah, wrestling is low for kids. It should be higher. Gymnastics was 863, so a little under a million. Interesting. Yeah, no, some of these surprise me. Golf? Yeah, golf. That's interesting. Golf surprised me. That one was and tennis. I wouldn't have thought those were expensive ass sports. Big time. Yeah. I thought that too. I thought it was interesting. She sent that over to me and then you just brought a flag football and made me think about like. And what I was curious about was, you know, obviously six to 12. So it's going to be a little skewed, but that the fact that flag football is a million and tackle football 724. So do you know if obviously they've been making a big push with flag football, if it's starting to overtake? I mean, it has from six to 12, it's overtaken kids. No, it's definitely an option like that wasn't there when we were coming up. So I think it's gotten a lot more popular. And two, it's a way to introduce kids to football earlier so they can, for like coaches, it's good because we kind of get them used to passing trees and like a little bit of semblance of like what to do for defense and whatnot. But I think it's a great kind of introduction that's like, it's just fun. It's not like super competitive. All right, here's a quick question before we get back to inflammation. When you're playing flag football, is there a line? Do you have linemen? No. Okay. So it's all, it's basically who could, it's just five on five. It's just passing the ball around the ball. They still have three guys though. He ran the ball. Don't you have three guys still that kind of act as linemen? No. Everyone's a wide receiver. You have a guy like a center that hikes it back. You know, you can still have them run routes. So that's what I thought because I played flag football a little bit when I was a kid and I remember there was no linemen, but you could blitz. You could blitz. There's one cone that's there that like is a, usually you designate a kid to be the all-time blitzer. And then they have to run outside these two cones. So that way too, they can't just run right up. And so there's like little rules like that that try to account for ways that you can kind of cheat. Oh, interesting. Yeah, I don't think I've ever seen it like that. Wow. I think I've seen it before where there's like a linemen or there's a center who snaps a ball and then two linemen that like that. There's a lot of misdirection plays though. The key for people versus and... But how would you stop them? You can't like physically... Oh, you can still like, you know, tackle them but you can still block them. You can't, if you're in offense alignment, you can't tackle a different defensive guy. Yeah, but you can get real physical and the guy can run over if he wants to. If you can, but in flag football, you can't do that. I mean, in flag football, there's still, there's contact. It's not... No, I mean, it happens, but they'll get called for it. Oh, wow. You can't jump and spin, so... What? Yeah, they regulate that. You can't jump and spin? No, you can't jump and spin. Yeah, you have to just like... Oh, so they can't catch you. You can move. Yeah, exactly. Because you can flag guard easy and like shift your head. Yeah, that was a rule of flag guarding. So it was, you could spin back when we played, but one time, you couldn't multiple spins. Oh, really? Yeah, yeah, that was a rule. I remember that was a rule. Some kid got real good at it. Yeah, like if you do multiple spins, they're like, no, but you could get away with one spin. Wow. If they were spinning like that, they'd be like, no, I can't do that. Oh, wow. Seriously, it's fun, dude. It was just chill. All right, bring it back to inflammation. Yeah, back to inflammation. Let's go back to inflammation. Okay, so chronic inflammation... I want to define this, right? Because you could have like an inflamed knee, right? An injury there or something like that. But chronic is... You just kind of notice it throughout the body. Stiffness, achiness all over. Skin issues are typically closely related to gut issues. Because the gut, if the gut causes inflammation throughout the whole body, it causes show up on the skin. So you see rashes, dryness. It can cause aggravation of autoimmune issues like psoriasis and stuff like that. And really to fix these things, you have to seal the gut back up. You have to reduce the inflammation in the gut, balance out the bacteria in your gut. So get more of the positive bacteria, which then keep the bad bacteria in check, and allow the gut lining to heal and the mucosa lining to heal. But that barrier is still there. Because what happens with the cells of the gut is as they become inflamed, you get kind of these gaps in between them. And that's when shit passes through. That's when the pizza comes in. That's just wrecking ball. I mean, I was kidding about you not taking your seat, but is that something you do? Like if you know you're going to do that or did you just fuck it off? Oh, yeah. No, I mean, I took some of Dr. Cabral. I was taking like some of the pills and things that I've been doing to reduce the overgrowth. So I still like preemptively did that, but it like, I mean, I went off the rails. It was my fault. Yes. So regular use of a good probiotic is good because what it does is it keeps the overgrowth of bacteria from happening and the kind of bacteria like that seed has, because the capsule, it puts it where it's supposed to go and that helps things move through. So SIBO and overgrowth happen when things don't move through is like they're supposed to. So you get this buildup and backup in the small intestines of this. And then what happens is you'll alternate. So people watching this is what it feels like. You'll alternate between constipation and diarrhea. So it'll feel like it can't go. And then you get this buildup of bacteria in the small intestine and then it's like diarrhea. So a lot of times people are like, oh, I don't have a constipation issue. I got the runs. And it's like, no, it's both. It goes back and forth. Oh, interesting. Yeah. Today's giveaway is Maps Aesthetic here. So you can win. Leave a comment below this video in the first 24 hours that we post it. Subscribe to this channel and then turn on notifications. If you win, we'll let you know in the comment section. Also, it's a Black Friday sale. All Maps programs, all Maps bundles with no exception. 60% off. By the way, you could stack them up if you want. You can get them all 60% off. Use it as much as you want. We do the sale once a year. It will not be back until next November. So you're going to want to act now. If you're interested, just click on the link at the top of the description below. All right. Back to the show. So I'm staying in the topic of like functional medicine type stuff. I've got to bring up this Gary Breca guy. So someone, I'm going to leave my friends' names out of this. So I don't, I've already seen, I think I've seen people posting. Oh, you guys have definitely seen this guy. So he's, he is part of Grant Cardone's 10x guy. I don't know their story on how they first met. He's, he got really famous from Grant Cardone and Dana White. Dana White shared his before and afters after he went through this guy's protocol. And so I think he's like a biologist slash functional medicine type guy. He calls himself a human biologist, right? Yeah. That's his title. Is that, I looked up this guy. What does that mean? He's got a couple degrees and some things. He does. Okay. Where? I don't know. Human biologist and bio hacker. He's been blowing up. Right. Yeah. That's his bio, right? Okay. So he's been blowing up like crazy. I haven't paid that much attention to him, even though I've had quite a few people. Oh, what do you think about this? And I've listened to a couple of the clips and I'm like, Oh, that's a little, no, that's not how that works. Yeah. That's a stretch or that's not. Correct me if I'm wrong, but like a lot of his, a lot of what he was talking about was like addressing deficiencies and being able to test for these deficiencies and then supplement those specifically. And that was like, apparently this big game changer. Yeah. So there's not. Okay. So I don't like, there's a lot of things I agree with that I've heard him say. So it's not like, Yeah. Like he said some things that are like, and we've talked about like the importance of, you know, supplementing for the things that you're deficient in, right? Like that's, that's a better investment than going on and getting a performance supplement. Right. If you're low on vitamin, vitamin D or magnesium. Yeah. Yeah. Especially as far as like the radical differences in me. And I think that's what made him kind of go viral was Dana, why it's crazy, like physique transformation. So anyways, I've been asked about this guy a bunch of times. Well, one of our really close friends who also has a podcast to sends me over like, Hey, what do you know about this guy? And I'm like, Oh, that name rings a bell. And then of course I'm like, Oh yeah, yeah, I know who he is. I'm like, yeah, I don't know something just seems off to me, but I don't know him personally. So I can't, some people that have interviewed him already. And I have some friends that have met him and stuff. So let me, let me reach out. So I reach out to another friend who's already actually interviewed. He's been to her house and stuff like that. And I asked her, I'm like, Hey, what's, what's this guy's story? She's like, Oh, you know, I meet him and, you know, he's just, he seems off, you know, it seems like he's a little bit of like snake oils, salesman type guy. And, you know, again, this is all people now speculated. I'm like, oh, whatever. So then I talked to another one of my friends and then in comes this text message. And it's a picture of his, what do you call that? Mug shot. Yeah. Mug shot. And it, I go, oh, shit. And the thing that jumped out at me right away was, okay, come on, he's in his mid to late 30 or 50s, I think. So it's like, you know, some of us, I don't, right? So it's like, somebody could probably find some dirt on me when I was younger, did some stupid shit or whatever. But this is like 2017. And I think that, I think it was, grant grant. I didn't say auto, just as grand theft. What's grand theft? Yeah. Yeah. I don't, I don't, I think it's a dollar amount. I think that's what, Oh, so a certain amount. Yeah. It says 500 to $5,000 at 2017. This is not that long ago. So you're like your late 40s, you're in your late 40s and you're going to prison for stealing something? Yeah. That's a little character. Right. I've just like that. That to me is like, I'd love to know the story. I would love to know the story to it. Now he's been on Joe Rogan. Now I haven't listened to the, I'm going to listen to the whole episode. Now this is all news to me, right? So this is all new stuff that just came out with me or came out to me a day or two ago. And so I've done a little bit of my own digging, but I haven't gone through and listen to this guy, get interviewed. I would, I would want or think that Joe Rogan dug enough to figure this out. Like that's not like him to not do enough research to find that out and then ask that, but I couldn't find anything on short clips or anything. I just looked up as education. He's got a bachelor's degree in biology. And then he has a bachelor's degree in human biology from the national college of chiropractic. I'm going to make a, I'm going to say something real quick. This is not applied to everybody, but definitely not. I have lots of really, really smart good friends that are chiropractors. Okay. This is interesting to me how oftentimes people from this space are come from the chiropractic world. Have you guys noticed that? Well, I think it's because you, you call yourself a doctor. That's why. And I think so it says doctor and then. Yeah. And there's, I mean, that just goes to our point that we've always brought up like what a challenge it is to when, when a client sees a doctor and then it's like, Oh great. Now I have to overcome this. You know, my doctor told me not to do this. And it's like, just because they have that acronym. So you want to know what's interesting is that, did you know that I got that lane message me the other day? Cause lane and him, David Brecca, want to debate each other. Really? They want to be on our show. Yeah. Oh, I didn't know that. Nothing's happened. I haven't, nothing's been set up, but he texted me and he's like, David Brecca agreed to debate me on your podcast. What do you think? So I sent it to your assistant to set that up. I don't know what they're going to debate. Okay. So funny because of course, that was like one of the first people I had to send to right because that's like lanes. That's his, that's his thing, right? Yeah. His thing is to go after and go get, that's not my thing to do that. So it's just like, I was like, Hey, have you talked about this guy before? I first asked him his name. He's like, Oh yeah, a couple of clips. I've, I've talked, called him out on his bullshit with that. I said, I said, I was like, Oh, it's like throwing him a juicy. I wonder what they're going to debate. Okay. So I wish that I had something better to, to share with the audience of like the exact, because it's been, I've been tagged several times on him and he's, he's said some things that it's a, it just doesn't science, you know, it's not, it's like a, he makes leaps this because therefore that, what happens when you don't have any sugar in your bloodstream, you're dead 20 minutes into your workout, you're out of energy, your body, regardless of the intensity or set number, it takes three minutes to liquefy lean muscle. It takes three minutes to liquefy lean muscle, to turn fat into energy. It takes five hours to turn fat into energy. It's getting energy. It's burning your own lean muscle. No, Gary. No. No. No. Still no. No. No. And I'll, I'll share one more thing too. That is again, that was shared with me in confidentiality there. So I won't share the, where the resource came from. We'll tell, we'll sit on the podcast. Yeah. Well, no, that's, I won't share where it's coming from. I'll just say that it was shared with me. So like, these results that he's, he's gotten some of these people that are just like amazing, like one of the things that was asked by our friend was like, so this is real, just giving them vitamin D and this and that. And it's like, well, you know, a little bit of growth hormone and testosterone. So she told me that. I was like, oh yeah. So, so this is what's probably really, really good. Yeah. And so, which also gives you, gives, explains a lot why these people get so bought in. It's like, he puts them on this like peptide and hormone and growth hormone type of stack. And then also gets their vitamin. I mean, imagine, imagine someone comes in, you do your blood work. These are hormones. Yes. Imagine someone comes in and they're deficient in magnesium, vitamin D, and what's another big one? Maybe zinc. Yeah. Zinc, right? And then in addition to that, which is life changing already. Right. In addition to that, they're, they're middle aged men, Dana White-ish age, whatever they stressed out. Yeah. Stress, like so probably low testosterone level. So that throw them on a little bit, testosterone, a little bit of growth hormone, fix all their vitamins. I bet their asses feel, it was life changing. Oh yeah. There's nothing really magical about that. That's a pretty dramatic shift for him. Yeah. You see his like, transformation. Oh, he's got it beyond. Did, did Dana White say he's on TRT? Well, that's, I kind of assumed. I didn't know. I mean, he's pretty, Jack, didn't he, there was their video, like bench pressing, three plates or something like that. Oh, I don't know. I mean, he looked great. He definitely looked great. And I don't think that Dana has denied anything like that. No, no, I don't think so. He's not the type to even care. Yeah. And I don't, I don't blame people like that. Like again, my point is you take someone like him who obviously, it's somebody who can, you know, virtually talk circles around you in that, in that field. And then they point you in the direction of a few things, you take it and fall through. And if you feel amazing, it's like I'm bought, I'm bought it. You know what I'm saying? Like I believe you like so. But I mean, supposedly he's gotten connected to a bunch of really big name people. And it's been, yeah, I see him making the rounds. Yeah. A lot of people are, I mean, I've seen a few videos where he's doing big, huge, and so he's, he's getting a lot of notoriety like a Huberman kind of. Yeah. You said that, which was funny because I've actually had two other people now make that exact same reference. Like, oh yeah, they're blowing them up like Huberman all of a sudden. Yeah. I don't know much about the guy. I was just like, I noticed that like he's getting a lot of attention. That whole bio, quote unquote, biohacking space, I hate to say it is, and it's not that different from, I guess the other spaces in the fitness and health space, but it's really full of a lot of bullshit. A lot of snake oil crap and a lot of just that whole space just gets filled. I mean, would you say though it's like the whole pseudo science thing has always been around, right? Yeah. It's just, I think because of the internet and social media, it just moves and it's more prevalent because of that. Well, biohacking exploded. It wasn't a thing. And then all of a sudden it became everything, you know? Thanks Dave. Thanks Dave Asprey. Yeah. I have something about Gary here that I thought you were going to bring up as to why he's blowing up a lot, especially on TikTok. What is it? There's this thing, this routine he's kind of coined, I don't know if he's coined, but basically it's called 30, 30, 30. So basically you wake up, first 30 minutes waking up, you get 30 grams of protein, followed by 30 minutes of walking. Hey bro, isn't that like the scam 101? Like come up with like a gimmick that works. Like hey, that is a good idea. Introducing the 555 bro. Why didn't you come up with something like that? I could. Come on. Introducing our next program, 69 420. I like those numbers. There's something that, I mean, you could still have integrity. What he's offering up, I mean, the average person wakes up, has 30 grams of protein and goes for a 30 minute walk. They're going to vastly improve their health. And then does 30 minutes of steady state? Brilliant. Absolutely brilliant. Because what do we talk about? The average American barely even hits 3,500 steps. You do 60 minutes of moving in the morning, first thing when you wake up, you're going to surpass that. So right away. You're going to get your blood sugar, what are you eating protein for? What do we always say? Everybody, everybody we know that we've ever trained is under consuming protein. And what did we always say is one of the hardest meals to get it in breakfast. So if you make them get 30 grams. Is he selling a protein powder? I bet you. Not yet. That's coming next. Before we sell supplements, Adam. Yeah. There's a 10 X way. Hey, you guys want to hear some weird shit that I just learned? I love it. Yeah, yeah. Okay. So you guys know what acetaminophen is? Tonal active ingredient. Do you guys know how it works? How it works? Yeah. Yeah. No, don't worry. Nobody else does either. No, I'm serious. Really? Yes. Scratch my brain. I thought it like blocks some blood. No, no, no. Doesn't block something. Doug Google, how does acetaminophen work? They really don't know. All sound like a complete idiot. So you have NSAIDs, right? Non-steroidal anti-inflammatories. And with those like ibuprofen, naproxen, aspirin. And what those do is they interrupt or work with the inflammatory system and how you produce things that produce inflammation. Okay. They actually block some of those things. So we know how those work. We don't know how acetaminophen works. We really don't know. And I've known this for a while because when you have a lot of pain, it allows you to combine acetaminophen with NSAIDs. Right. So what does that say? He alternated a lot of times. It doesn't say how it works. No, it does not. Yeah. So it's believed to do certain things. But how? How does it work? They don't know, I guess. How about if you put, it might block the enzyme production in the brain. See, I knew it would block something. Oh, I swear to God. Yeah, of course it does. Yeah, it blocks something and encourages those things. I like it. Just leave it at that. The enzyme production in the brain, thus blocking further transmission of the pain nerve impulses. So they just, they kind of don't know. They really don't know how it works. Well, here's what's interesting. I just read this. They just know at what point it becomes toxic. Yeah. Well, it could be bad for the liver, right? It could be really bad for that. Here's what's interesting about it. This is crazy. Research from Ohio State finds that acetaminophen affects our risk tolerance. So people find scary things less scary when they take acetaminophen. So like you're going to go skydiving or whatever. We need to test this theory. They've did lots of tests on it. They've done lots of tests on it. Yes. It also, maybe we could get Adam to watch some scary movies. Pummy full of fucking tower aspirin. That's brilliant. That's actually brilliant. Let's do it. So they gave it to people and then they would rank like their fear of doing certain things and they showed that it reduced it. They also showed that there's three studies in which individuals participated in an online risk game and it also confirmed that people feel less that things that are normally risky aren't so risky anymore. So it affects your decision-making, which is interesting. This can be manipulated if you think about it, right? It also makes good feelings less good and bad feelings less bad. So it blunts the range of feelings you can have. Anti-depressant kind of? Huh? Like anti-depressant? Yeah. How weird is that? Isn't that interesting? It is. So what's interesting to me is we've been taking it for so long and we don't know how it works. Whoa. That's crazy. That's mind-boggling. Yes. That's so crazy to me. Is that recent? Is that a recent? Well, there's some studies that have already shown this, but this new one is like confirming it. Wow. Like that it makes scary things less scary. So now think about this. So I would like to experiment with this. Like if there's a situation that, because, you know, acetaminophen is pretty safe if you take it occasionally. You don't want to take it like all the time because it could be harmful to the liver. Definitely don't drink alcohol with it. But, and supplementing with glutathione is probably a good idea. Yeah. But when you take acetaminophen, think about it. Like you're going to go into like a job interview or you're going to go do something kind of scary. Yeah, I have heard this from classical, classically trained musicians will do beta blockers before they perform. Yes, yes, yes. But, but it's like, you know, just to keep them calm and so their heart rate doesn't get all crazy. But now add that on top of like something scary that, you know, you have anxiety over, I wonder. Yeah. Yeah. Did you know what sport, you guys want to guess what sport abuses beta blockers the most? Cycling? No. No. No, no, no, no. No, because remember beta blockers. Is it a traditional sport or is it something obscure? I know. I was going to say. I want to consider it obscure. Poker. If I say it, you guys don't know what sport it is. Because remember it's, it caps your heart rate, right? So it's like, you don't want to do like something like archery. Yes. Yeah, okay. That makes sense. By the way, I'd consider that obscure, by the way. Archery? Yeah. I think it's older than baseball if I'm not mistaken. It's not like how old it is obscure. I mean by like that list. I just ran off of all the sports. Yeah. That's not even on that. You know what I'm saying? But like shooting sports. Yeah, that makes a lot of sense. Yeah. Where you're trying to do, you know. Didn't they used to do stuff for, back in the days for shooting? Like didn't they do that like before war time and stuff like that? Didn't they give soldiers like stuff to do that? I don't think beta blockers. They didn't. I don't think they had beta blockers back then. Oh, I thought, I thought there was a drug or something. Methamines. That wouldn't help that with that though. No. No, that would be the opposite. You know who used methamphetamine? Is that crazy? Hitler. Hitler. Yeah. You ever watched that video of him? Or he's like... Didn't he use psychedelics too? Wasn't he a psychedelic guy too? No, his doctor would give him methamphetamine injections. Oh yeah. All the time. There's actually a video of him at the Olympics, the one that was hosted in Berlin, and he's tripping dude. Yeah. You look at him and you can see... He's high most of the time, I'm pretty sure. Yeah. Hey, speaking of the Olympics, I know that, so it was 2012 when London had the Olympics, I think, something like that. Yeah. We just got back from there. I didn't know this existed. You know that the tallest slide in the world is there. Slide like what? Bro, I wish we would have known that. I would have totally wanted to go there. Hell yeah, I love slide. Pull it up, Doug. Look up the tallest side in the world in London. Slides are awesome. Come on. And they built it for the Olympics. Wait, what was it for? I mean, it's this big old, you'll see it. It's like this big tower. Is it down? Is it in the building? Like inside? So it's this like, you'll see it's like a red spiral like structure. And I don't know if it's like a viewing thing up top that they built for the Olympics so people could view the city and stuff like that. But the top of it is a slide that you go all the way down and it takes like a minute to go down the entire thing. Dude, who doesn't like slides? Yes. And you reach like a really good top speed. It looks like a blast, dude. Yeah, I want to see what this looks like. Yeah, watch when Doug pulls it up. I'm angry now. What the hell? The thing's giant. Isn't that cool? Imagine sliding for a full minute. Yeah. You had time to think about things. And it's like a good drop for a full minute. It's not like a, I forgot how he turns it. So, you remember when you were a kid and you wear shorts, you go down a slide and you just catch your skin? I told you, I almost sliced my toe off, right? What? Yeah, when I was a kid and I went down one of those metal slides that had like, you know, a little bit of it was rough and exposed. Yeah. And I went down without my shoes, you know, barefoot. And then it caught. Cause we're 90s kids, we don't care. Yeah, right under my big toe. And then my toe like flopped. Oh! Yeah, I had to get it stitched up. Oh my god, bro. I did a lot of crazy things with my kid. Yeah, playgrounds were pretty dangerous when we were kids. Yeah. Yeah. Or you got burned, you know, from the, just, yeah, your skin touching it. Bro, you know how my kids broke their arms on the monkey bars? You, when you go to playground, I take my kids to playgrounds, right, all the time. The ground, I don't know what they make the ground out of, but I could jump head first into it and I'd be okay. Oh, squishy stuff or whatever. Yeah. And the monkey bars were so high, I fell off one, broke my arm. That was another thing. You were one of those kids. Yep. We had, do you guys remember what we had to break our falls? Tambark. Yeah. Tambark. But it was all sparse because kids would throw it. Asphalt. Yeah, it was asphalt. I fell on asphalt. Yeah. Seriously. I have actually, I remember like, even like some, like some park being out where there was like hard dirt and like a pipe running. Yeah. I'm serious. Like, I have memories of seeing shit like that. Remember the one that, what would they call that where it's like you spin like this merry-go-round? It's so cute you get caught underneath it. Oh, geez. Try and try and fling it as hard you can. Yeah. Throw the kids off. You know, they still have those. I mean, they did, when Brianna was a little girl, one of those steel, merry-go-round. They've gotten rid of most of them. Yeah. Yeah. She got hurt on it. Yeah. She got a massive bump on her. I don't think I've seen one in a long time. They've gotten rid of most all of them, I think. You guys seen in other countries, they have like parks that have like fitness equipment on them. Yeah. And they're all, but they're body weight operated. Yeah. They're like, they're cool. Where I used to live. Yeah. They used to live in Chicago. They used to live in Chicago. Actually really cool where I used to live. They have it? Yeah. We're at that park actually. And it's like string training equipment. Where Tina lives, that Coyote Creek area over there. Yeah. There's a walking park over there. And there's a station. And it's like string training equipment. It has like 12 stations. And it's like full body. You could do a leg one, chest one, back one. It's all, they're really cool. Yeah, it's cool. They're engineered really neat too. That's cool. Katrina and I, every once in a while we used to, we'd go for a walk and then we'd like do a little station. Then we'd walk around a lap and do a station. And walk around. Uh-huh. No, I think, I don't, I think we're the only people that ever used it. But yeah. That's the unfortunate part. I think that's a really cool thing that whoever decided to start putting those in, but it's unfortunate that I don't see anybody doing it. Speaking of workouts, did you guys watch Tony Ferguson get trained by his new trainer? Yeah, I put that in my notes. Why, dude? So I don't know what the workouts look like. All I know was posted. Right. And Tony Ferguson, top fighter, and Goggins is, I mean, I know, I know coaches who train athletes. This is just the cringe when they look at it. It was walking lunges down the field, like to the puke basically. It was run as hard as you can and keep going. It didn't seem like there was any rhyme or reason. The interesting part about that too is like, because, you know, People were defending it. Oh, it's for mental toughness. Okay. So that was the point I'm going to make. Right. That makes sense for Tony Ferguson, because I get it if, if like, you know that that's your, your thing, right? As you, you're known for tapping, you're known for giving up because you just, you just don't have that mental fortitude or you've never trained the grit. Like, so like, okay, that makes sense. Like you have the self-awareness, you know, you're, that's the opposite of Tony Ferguson. That's like what he's, he's known for being able to take a punch. The guy's got some of the most brutal fights and he still keeps coming forward. So he's so fun to watch. So that of all people, I think that's, so that's, if that's the reason, it doesn't make a lot of sense to do it with. That's not his. It didn't look like there was any programming or anything specific, but again, it was really short clip. It's just this cringes. I forget which Niner player it was that was like training with like, Hany or one of those bodybuilder guys and they just train all, yeah, all bodybuilder stuff and like had like the worst season he's ever had, you know, as a result. That just happened just recently with the other player. It's just like, what are you doing? Like there's a specific way to do this that's going to optimize what you're doing in your sport. Like why are you meddling with that? Now he could be, he could be playing 3d chess though right now. Sure. Okay. Here we go. The sport has turned into the biggest personality. It's all about selling the fight and the events and the more people talk, what a better way to get people talking about it right now than to get to do something out different like that and sign up with David Goggins, who's super famous, right? Been all over the place and people are like us and traditional coaches. Maybe he's just doing it once, you know, occasionally. Yeah, maybe like 99% of his training is done. That's why I said that. And then he goes for a run and says he's hired Dave Goggins and then we all talk about it and it makes mainstream news. Everyone's talking about it. In which, in that case, who cares? Yeah, exactly. That's what I said. So there could be 3d chess going on right here and that's the case and he's brilliant for doing that. Because listen, any moron can train an athlete and just make him tired and beat him up. Like any idiot, you don't need a trainer for that. You just need someone yelling at you to keep going. That's what it looked like, but who knows. Who was it? I was reading either comments or somebody who was talking about that they live next to David Goggins. Who's a comment? I don't know if the guy was real though. Oh, that's what it was. Okay, never mind. It's not like, I can't say I verified the source. Not credible. It's not credible. But it was interesting though. Some guys like he's my neighbor and he's going to die like 20 years before me because he watches everything he does. Yeah, he's like super crazy and beats himself up. But that's not hard to believe. I mean, that's kind of... No, no. You know what I wanted to bring up was the thing that you sent over to me. I thought this was really interesting. So I shared this like a week or two ago and I talk a lot about like the difference of buying a home today versus buying a home 10 years or 20 years ago. Oh yeah. Yeah, see, this is, I love this. And you know that everybody knows like, oh my God, it's like so ridiculous. Like you... It's impossible to own a home. It's impossible to own a home. And something that they don't contribute to that is we have over decades now have pushed the size of the home. They're not controlling for these things. Yeah, a lot of that stuff is not controlled for the average home size that we live in today. And you go back to your grandparents and most of our grandparents would say, oh yeah, we bought our home cash for $10,000 or $20,000, but it was also 900 square feet. And there was six of us that lived in a two-bedroom tiny little houses. And when you control for what was the average, you know, home with one income that someone bought back in say like the 60s or 70s compared to what it is now. It's like 11,000 or 1100 square feet to like 3,000 square feet. Yeah, no, the average home size in 1950 was under 1,000 square feet. By the way, they had more kids back then than they do now too. Today, the average home size is over 2,500 square feet. Yeah, we're going to put your big screen TV. Yeah, that's the other thing. So here's the deal. When the people make these comparisons, yes, there's definitely inflation. There's definitely markets that have gotten crazy because they're distorted. Okay, but across the board, if you lived literally the way your grandparents did, you'd be way richer than they were with your current salary. Okay, if you lived the way they did, how did they live? They didn't have an electric dishwasher. They probably didn't have a washer and dryer, or if they did, it was just a washer. Grandma dried things on the court outside. They didn't have TVs at all. Definitely didn't have internet. They didn't have cell phones. One car. They didn't have multiple cars. You know how rare it was for a household to have two cars in the 1950s? They had one car, and it was a car that... If you went out to dinner, it was like a big treat and occasion you went out to dinner once a month. They cooked most all their meals at home. You had meat once a week maybe, twice a week maybe. If you compare apples to apples, you're way better off. But what we do is we say, oh my God, I can't afford to buy a house. Meanwhile, you have like 10 streaming services, cell phone, all these devices. Your house is way bigger. You want to live in an urban area with everything around you. Does this go in line with your mentioning something about Walmart and tiny homes? I actually had that originally on my notes that I hadn't brought up, which I think this is interesting to me too. We keep blowing out these prices and the price of a home, and it's becoming unreachable for this population right now to buy the average home at least on these conditions. There's also been this counter movement of the minimalist. You've seen that get more popular in the last decade or so of these mentalists. You're seeing a lot of these. We know in California, what was it last year or the year before? It was two years ago, and maybe now the California passed that law here in the Bay Area, where you can actually... You build like a little house. Yeah, you can put an additional unit in like these track home backyards now. And so it's... And of course this would happen is that ADU thing has gotten really competitive. And so now you have these tiny homes that are becoming like really affordable. The Walmart tiny house, maybe Doug can pull it up. You can buy Walmart, Amazon, I think sells some. Yeah. They're like 10, 20 grand. Bro, less. It was like five grand for this Walmart tiny house. And it's got bedrooms. Yeah. It's got everything. It's got a bathroom, shower. It's a house. It's a full on house. And it was like literally like five grand, I think is what it was. What's to stop somebody from buying a chunk of land throwing five or six of them on their renting? So that's why I wanted to talk about this because, you know... Serious. I don't know if I believe we're going to see the housing market come down. I think we are in a period of time where this is going to become the new norm. I just think that housing prices, we saw it skyrocket more than we'd ever seen it skyrocket. The theory is what goes up must come down. Okay. Sure. I think it might come down a little bit and then it's going to go right back up again. It's going to come down if they continue to raise rates. It'll definitely crash the market a tiny bit. It's not going to like destroy the market. But I think it'll come down a little bit and then I think what they'll do to boost the economy again, to artificially boost it. They'll reduce rates eventually go back down again. And then cause another run-up again. And then it'll just surpass where it currently is right now. So ultimately I think most people are going to be out of reach. I think we're destroying the middle class. And I think that this is going to become more normal where families, friends, people go in on a piece of land or on a property where you could fit one, two, or three of these things and then live in them. I think that's not going to be that. I think that's going to be normal. Look at that. Wow. That's 9 grand. That one's 9 grand. But look at it. It's like a shit. It is. They're basically are. They've got to look inside though. They found a way to convert these things. I know when you look at the pictures. So when they deliver it, it's like what, they're like four pieces and they just slap it together for you. That's a good question. Doug, maybe can you read it and see how it's done, how it's put together. Yeah. It's usually like the masters like upstairs, like up in the loft kind of thing. Yeah. I think on Amazon, literally you can go on Amazon right now and buy a tiny home. But okay, so this, but this totally highlights your point or the article you share with me. Yeah. If you actually went back to this size of living. My grandparents will love that. How many square footages is that, Doug? How easy. Yeah. This looks more like a storage shed than actually a tiny home. It is. It's a tiny home though. Look what I see. Look, I just want an Amazon. Now, these are more expensive than what we're looking at. Yeah, I got to get better information. On Amazon, this says portable prefabricated tiny home and it's $34, $35,000. It's 19 by 20 feet with a restroom. Wow. Yeah. And literally it's prefab so they drop it down off on your land and there it is. It's a little tiny. I don't think these are meant to be lived in, these Walmart ones. What are they for? I think they're like a storage shed. It's a home. It says home. They call them home. They look like a home. That's why they call them tiny. I don't know. So you build a tiny home for your lawnmower? Yeah, basically. I thought about getting one for like a studio. This has become a serious market. I mean, this has become a serious competitive market right now and they're passing laws that are allowing people to throw these in their backyards and do exactly what Sal was saying, which is renting them out. I know people that have done this. I've heard about that. That have put these little things in one of their back of their houses and I know people that actually Airbnb bought Airbnb, both of them. So they'll have the front, the main house being Airbnb and then they have the little small little tiny house in the back and they're Airbnb and they're cash flow on both of them. You know what else I'm saying too is people are with Airbnb, they're buying land with nothing on it and then they're making like these experiences houses like a yurt and a tree house and a whatever. You've seen that. And they can charge a shit ton. UFO one that's in the desert. I think it's a Joshua tree. No. They built like a UFO and basically you like enter like up these stairs. It goes up in there and it's like just big enough for like two people to sleep in it. What? But yeah, it's a trip. I mean, yeah, the experience thing is a whole other market sub market that's like exploding. Wow. Look at that one Sal. It was like just literally on wheels. Yeah. They just drop it off in front of your house. Yeah. I guess we're on the same one. Yeah. This is actually, I think the tiny home you're talking about is $10,000. Wow. Oh, wow. That's not bad. Yeah. Well, when you think too, if you actually had let's say an acre in my backyard and you connected five of those things. Yeah. You got $50,000 and like you could have literally like listen, if you were like an angry older dude, no kids know nothing. Fuck it. I'm buying some lamb. That's the man cave waiting to happen right there. Yeah. Isn't that crazy? Isn't that crazy? You could put it in the backyard. I mean, So I do think you're going to see more and more people get really creative with these things. Probably. And you're going to start seeing them. What if you bought two of them stuck them together? That's what I said. I said put five together. 50 grand. You're at 50 grand. You have like five little mini houses all combined. Like each kid or family member has a whole house. See what they can do with shipping containers. You know, they've done a lot with that too. Like cutting it out and getting sliding doors. Who was it? Who was it that we interviewed with? Rich Roll. That's right. He took their shipping containers and turned them into it. You can stack them and do all kinds of rooms with them that way. Yeah. That's cool. Yeah. So I think we're going to see that. I mean, between what you brought up big houses, it's like, no, I mean, if you actually went back to a thousand square feet, look at the shit you get for 10 grand now. That's how, that's how much we have come along with technology and being able to fabricate something like that for so inexpensive. Like, you actually can get a house. The same size is probably what your grandparents got and probably arguably as nice or nicer. Probably nicer because there's technology that they didn't have. Especially if you're handy and you actually know what to do, right? Like it's so funny that South Park Oh my God. That was so good. Bring this up so bad. They went after Disney hard. So hard. Maybe the best South Park is what I've ever seen. Dude, and this is why I love satire because it's like right there in front. It's like what everybody's thinking, but a lot of people are afraid to like tackle, you know what they're seeing and the trends and things in Hollywood and everything else. It was hilarious. The fun, I mean, the part you were talking about just now is like you had all these white color workers and they go to Home Depot. This is a big fear right now. Yeah. They have to like look for work at Home Depot while the handyman are driving by and like Mercedes. They're becoming the billionaires. My favorite part about that was years ago on here, we speculated on that. Yeah. You know, AI gets so sophisticated that it basically puts a lot of the white collar jobs out of business and then to be a whole. You can do everything except for if you need hands, you know, you need arms. So great. They nailed it. They just viscerated Kathleen Kennedy. Oh, it was crazy. She's tanking Disney. Yeah. Speaking of creative stuff, I learned about actually you guys might find this really interesting. I learned about a technique to dramatically improve your creative thinking space. And they actually tested it. So Thomas Edison used to do this. I don't know if you guys have heard about this before, but Thomas Edison, whenever he got stuck on an idea, he would hold a steel ball in his hand. He'd sit back in his chair. He'd close his eyes and he'd drift off. And when he'd fall asleep and drop the steel ball, it would wake him up. And then he would have. He'd be startled and something would. He would have great ideas. What? Yes. So no. The startle effect. They call it the hypnagogic state. So this is the space in between sleep. Like right before you fall. And wake. And they tested this. They actually tested this with people where they gave them. It was like lucid dreaming. Like that same state or like a little bit. Kind of, right? Kind of. So they, they're studying this right now because it actually works. They took a bunch of, they've done several studies now, but one of them, they took a bunch of people, gave them a complex math problem, told them how to solve it in one way. But there's another way to solve it that nobody can tell them. Dude, I want to try this. Then they had them do the test where they were holding a plastic cup, they fall asleep or drop it and wake up. And after repeatedly doing it, the people who did that were able to figure out the other way of solving the test faster than other people. What? Yeah. Yeah. It boosts creative thinking is what it does. Isn't that interesting? Like how do you, that's interesting. How do you figure that out back then? Like, he just, so Thomas Edison was holding something naturally. Like that had to happen to him a couple of times in a row for him to like put that together, right? Like it just happens at one time, you don't think, oh, because I was holding that ball and then I dropped it. That's not what you think, right? 15 seconds in the hypnagogic phase of sleep. I think I'm saying it right. Tripled the chances of finding what was in this study called the hidden role where they had to figure it out. Triple. So three times as likely to come up with a creative. Yeah, dude. Why haven't we tried this? I'm going to totally do this. Yeah. I'm going to totally do this. I'm literally going to do the same thing. I'm going to hold something in my hand that'll wake me up when I drop it and I'm going to try and doze off. I mean, you're the perfect person to do this because you could legitimately make yourself do that. Yeah. Like I would sit in a chair and it would be the most miserable day because I'd be trying to fall asleep for like five hours. Oh, we got this emulate movement somehow. Like you're in a bus or a plane or something. Yeah. And then you fall asleep. I'll just have Justin make jet sound. You'll be out. You got that tarmac sound. Just fucking rolling on the tarmac. I could fall asleep. You'd be quiet, guys. That's why I'm so creative. Oh, shit. Wow. I'm surprised like, you know, we've listened to the flow state and all those guys on our show that have been trying to like hack that with, you know, micro dosing, LSD micro dosing, mushroom, you know, all these different methods to try and, you know, be able to unlock new ways of solving problems. They didn't mention that. It's wild. So they found that there's a specific pattern of alpha and delta waves in the brains of the volunteers during that state that could be useful for research into creative thinking. But it's still a mystery. They still can't figure out why this is the case. So weird. Take some of your shiitake gummies with it. No. Shilajit. Shit. Oh, bro. That's the wrong. That's the wrong substance. Hey, you know what's funny? This is how annoying sometimes is. Bro, you've been eating them gummies like crazy right now. So here's what's annoying. I like them. I like them too. He's talking about the Organifi shilajit gummies. By the way, shilajit, look it up yourself. Lots of studies. Don't look up shiitake. Support that. No, that's totally different. But people are like, oh, it's in gummies. Why don't they just put it in pills? Now there's gummies in this sugar or whatever. It's like, because Organifi's smart. People like gummies. That's why they do it. They'll actually like repeatedly use it. Yeah. Like a pill fanatic, like they don't take pills all day long. I'm so exhausted with pills. What's funny about this is how many times do I try to get you guys to take supplements? All day, every day. And we take those like that. We run out. Because they're gummies. Yeah. You know it's true. I mean, it's true. And yes, of course, pill form is a better way to do that. Put anything else in it. But the truth is, you'll be more consistent with doing that. Yeah. And it's the, it's the prima viscillage. I know I've talked about that, but it's a really good. I'm guilty of that with like elderberry and also my vitamin C. I love the gummy version of all those. I'm just better. I like Justin. I hate taking pills. And so when I have, I have to take pills. What do you guys hate about? I just don't, I don't know, man. It's just not pleasant. Like it's like boring. Really? Like monotonous. Like just, I don't know. I'm excited all the time. What the hell's going on? It's just like a pill. I don't know why it's just like it's, it's such a, I guess it's, it almost reminds me of like bureaucracy. Right. It's like, it's like, you have all these like, like rule. Oh, that makes sense. So, you know, it's like rigid, man, man, like, here's my schedule. We're all so bad with that. I hate that shit. Yeah. Oh, I got to take it right now. If it was a bag of gummies though, it'd be all right. Yeah. Give me some gummies. Whee. Like, I'm a kid. I'm having fun, you know. Freedom. It's totally different. Yeah. Freedom, freedom gummies. The more, the more medicinal something is, the more likely I have to take it. We can give you the supplement, but you have to inject it into your quad or something. Okay. Cool. You're like, no problem. Let's go. Hey, have I ever talked to you guys about the origins, speaking of weird stuff, the origins of occlusion training? Oh. Have we talked about this? Was it in Asia? I thought it was a hockey thing. No. Oh, really? No, dude. Was it in China? So hockey was the first sport that they understood. No, dude. So I got to see if I, I know I wrote this down because I can tell you guys about it, but I want to be like 100% accurate. Very interesting. Is there a mistake or something that happened? No. So it was a Japanese Japanese researcher. Hold on. I'm going to put this on. Maybe Doug, I'm going to put up origins of occlusion. Train. Let's see who gets there first. Somebody got really engorged. No. Something's happening. No. Okay. I got it. Here we go. So it was invented in Japan and the, the guy who, who discovered it, Yoshiaki Sato, a doctor in 1966, noticed that because when he was kneeling for long periods of time in a Buddhist temple, his calves would become numb and they get pumped because he was kneeling so long he'd get up and his calves would have this massive pump. Now he also participated in strength training. So he also understood bodybuilding. So he understood the benefit of the pump. So he said, wait a minute. I didn't even lift weights and my calves got pumped. I wonder if that's got some benefits to building strength. Interesting. And that's where it came from. That was the 60s. Now I know that the first sport that we really tested this in was NHL players. Was it? For recovery. Yeah. For rehab. So I know that it was, it was popular for, I don't know if it was actually NHL it was the actual, but hockey was like the first like professional sport that we were using it in. And now it's everywhere. I mean, that's just, it's protocol now. Yeah. We haven't talked about occlusion training in a long time. It's, well, when we, I mean, if you have an injury, I think it's, for hypertrophy, it's great if you know how to use it right. But if you have an injury and you can't perform a strength training exercise with sufficient resistance because of the pain, occlusion. Oh, such a valid. You had so much. I think it's, I actually think it's, I think it's amazing. I think, I wish I knew about it when I was a trainer. Oh God. I had a lot of clients that I rehabbed and that we were, we were, I was really careful. We had to put them on machines because I was nervous like because they just got out of knee surgery or hip surgery. Like, man, I would have definitely used occlusion training a lot more with the type of clients that I had that had I known about it back then. I think it's a, I think for hypertrophy, it's like, okay, I definitely saw benefits when I was, you know, doing it for my calves. I did it for my calves during competing times. It worked. And it did work. I got a quarter inch. Yeah. It definitely worked. I just, whenever you're talking about calf gross, calf size, he looks at us like, yeah, cool story, bro. Oh, wow. That's weird. What is that? Just try doing nothing. Just exist. Maybe the old guy, maybe the old guy, the old grandpa with the big ass guys. You guys got the abs and all that bullshit. So give me that. Whatever phrase, as far as for coaching and training, I want to load this thing up. You're a coach and a trainer and you are not telling your friends that are coaches and trainers. Here's the goal with this. So if you go to mindpumptrainer.com, you can register and I'm going to be hosting a three-part training for trainers. This starts on January 15th. The idea is this, here's the goal. The goal is to unify the training and fitness community behind a common goal. I talk a lot about why we need to be unified, what that looks like and how we can be effective. And it's not necessarily about training techniques, but rather the philosophy behind what makes really successful coaches extremely successful. And I define success by you make a lot of money, but you also get people really good results and you teach them how to maintain those results on their own. You literally convert regular people into people who now really have a grasp around fitness and nutrition. It's a very difficult thing to do and there is a way to do this through different methods, whether you teach yoga or you like strength training or you do kettlebell training or endurance training or mobility or you do correctional exercise, doesn't matter, wellness or traditional, you know, Western medicine or sports specific, doesn't matter. There is a way that all of us that can encompass kind of what we do that'll make us successful. We've trained trainers and identified what this looks like and that's what we're going to be covering in that three parts here. So sign up, get in there. I hope we want what? What's the target? 5,000? 5,000. 5,000 people. What's up everybody? Buy Optimizers is having a massive sale right now. They sell my favorite digestive enzyme formula. What do you want digestive enzymes for? Here's what you use them for. Get down your proteins, fats and carbohydrates so that you utilize them better. Reduce gut inflammation, reduce gut issues, improve utilization. Check them out. By the way, the sale that they're having right now is site-wide, which includes the enzymes and many of their other products. Go check them out. Go to buyoptimizers.com that's B-I-O-P-T-I-M-I-Z-E-R-S dot com forward slash mind pump. Use the code mind pump 10 and check out for an additional discount. All right, back to the show. Our first caller is Kyle from Malta. Kyle, how's it going? How can we help you? Well, first of all, it's a massive honor to be speaking to you guys. I mean, I listen to you every day and you've really changed my life. You've taught me a lot of stuff and just turned for you while listening to bro science and all that rubbish. Excellent. Just a quick background on myself is I used to be overweight and this led to I mean, me wanting to lose weight then it led to unfortunately an eating disorder, which I mean, was very unhealthy. I got almost addicted to the scale going down and so I did less and less thinking, you know, it's good without knowing what the damages I've been doing to my body. Then I came out, luckily, thankfully I came across you guys and came out, got out of this mindset and began a reverse diet to, you know, try to get my metabolism back and since then I haven't gained much weight only around nine pounds but I visually, I mean, first of all, I feel much better and I visually put on a bit of muscle and I feel a bit stronger as well and now I was thinking of starting a proper part to really put on proper size but recently I did a blood test after I heard you guys speak about how important it is and my testosterone actually came back a bit low it came at around 252 and this had me worried and obviously my brain I started researching and it says, you know, it's harder to put on muscle easier to put on fat lower testosterone so I just wanted to ask if it's if it's possible or how you would actually go about a bulk with low testosterone Yeah, great question How long have we been how long have you been out of the the eating disorder, right? So when you started kind of refeeding yourself more appropriately how long has that been? You know, it's been quite like 14 months now and now I maintain at around 2,800 calories which I mean is amazing from my weight, especially How tall are you, Kyle? And how much do you weigh? I'm 5'7 and I weigh around 1,400 pounds Okay, so the question is you know, is bulking a good idea while the testosterone seems to be low? Correct? Yes Okay, so there's a few things first off, no, it's not a bad thing and oftentimes helps by eating extra calories especially if there's a nutrient deficiency present Did you test to see if your vitamin D or zinc was low? No Okay, now I know you live in Malta so that's usually people get a lot of sunlight there but you can still have a vitamin D deficiency especially if your heritage is Mediterranean I mean, my father's Sicilian he's always outside over here and he had a vitamin D deficiency so that's why you can don't convert vitamin D as easily so I would get tested for vitamin D levels just to see where they're at because low vitamin D can definitely lower testosterone Now if you don't want to test it unless your vitamin D is super high you're probably safe supplementing with it so I would supplement with zinc vitamin D I would definitely go on a slight surplus and then I would strength train and then the other thing I would do is really place a focus on good adequate sleep How are your sleeping habits? What time do you go to bed? What time do you wake up and do you sleep well throughout the night? I usually go to bed at around 11pm and I have to wake up at around 6.15, 6.30 Yeah, let's get you to bed I want you to go to bed by 10pm every night Before you go to bed an hour before that I want you to turn off all your electronics and try and walk around and be around in like darker rooms so that means when you hit the pillow at 10pm your brain is ready to go to sleep Do that consistently on top of the diet and the strength training and I would get your testosterone levels checked within 60 days and I would be surprised if it didn't go up At your age at 20 I have seen personally testosterone levels fluctuate like remarkably I mean going from low to high not just low to normal but from low to high just by addressing some of the things we are talking about testosterone is incredibly receptive to lifestyle or reactive to lifestyle I should say so a guy your age can depress his testosterone tremendously or make it go up tremendously simply by lifestyle as you get older it gets more difficult you can swing testosterone in the opposite direction by working on a few lifestyle things for sure You're young enough that we don't want to start taking synthetic testosterone now we want to try and figure it out naturally first I think there's a lot of things that we can try and focus on first and see if we can improve that before resulting in having to do like hormone therapy although that's a possible option if we have to go that route I think first we need to check some boxes it's much less likely with someone your age do you look at protein and fat intake as well or do you just count calories no I look at fats in fact recently I've increased after I got the results back after I heard you guys speak about it before I was here some were consuming fats quite a bit because I was always like oh I'm a volume meter I'm a volume meter but then recently I heard you guys say that that's actually a sign of not eating enough fats so I've actually increased to around 90 to 95 grams a day okay that's not bad but I would bump that a little bit I would go with the fattier pieces of meat red meat is typically pretty good for someone your age especially and with low testosterone and then supplement with those nutrients and get the sleep and then in 60 days and then strength train are you following like yeah what's your program look like so I do I do five days a week just split so push for legs and push more legs again you're gonna be in the gym three days a week and you'll do trigger sessions on the off days but that's it that should get you some good results and if you're getting stronger in the gym then you're moving in the right direction and Doug's gonna send you over maps in a bulk right now thank you I love for you to circle back with us in about 30 to 60 days so give it give it a good 30 to 60 days of consistently doing maps anabolic with bumping the fat and the calories getting good sleep and maybe the vitamin D and stuff getting good sleep and then circle back with us I think within 30 to 60 days you'll already start to feel and notice a difference yeah you'll notice with your libido first Kyle so you'll notice that your libido starts to improve and increase and strength starts to go up and then that's typically a sign that your testosterone is moving in the right direction but it's rare for someone your age to have to go on TRT unless they abuse the anabolic steroids or something at an earlier age it's not common there is even a step before testosterone where they could put you on HCG something called enchromaphen but that's even beyond what I think is gonna be necessary but what I said if you do that I think you'll see a nice improvement do you spend a lot of time inside or do you go outside a lot I do spend a lot of time inside because I have to study and university and all that oh yeah I would bet go get your vitamin D levels test but start taking it now 5000 I use a day with zinc and then go get your vitamin D I would be, yeah dude you see this a lot nowadays with kids your age is that because they're so they spend so much time in front of their computer either studying or playing video games that you see these depressed levels of testosterone you need sunlight especially if your family is generations from the Mediterranean and I can tell you look like you have all of complexed skin you need more sun than even Justin doesn't need that much sun but someone like you or I needs a lot more Adam needs the most ghost we should add that to our recommendation you should make an unconscious effort to first thing in the morning to get outside and even if it's just 10 to 20 minutes just get out there get outside if you can bring like your laptop or whatever like that like any chance you can get to sneak outside intentionally to just get more natural sunlight man you guys got the best beaches there too in the world like there's no beaches go outside okay thanks a lot you got it man let us know how it works out in about 30 to 60 days okay okay thank you keep it out guys thank you they have their gore have you ever seen pictures of Malta no is he like close or do you know for sure like how big is Malta it's a tiny island pull up Malta though you gotta look at this gorgeous beautiful beautiful gorgeous the weather is gorgeous there too but you know like kids at this you'll see this all time when you see these radical changes in testosterone I mean look at these yeah look at these water why was he not he kind of like shrugged you off like he wasn't impressed with the beaches did you see him I know he's probably just used to it all right bro beautiful beaches are everywhere I think you see these huge swings in testosterone with young man like a man's testosterone will react to whether or not he won or lost the game they've actually done studies on this so that's the difference between TRT and natural testosterone TRT it's always high no matter what natural testosterone reacts and I mean I've seen I knew a kid who was he was in his early 20s he went from like the testosterone of like a nine year old man to like at the top of the chart you can turn it around well I mean a couple things he admits that he's inside all day he had an eating disorder basically starving his body of nutrients sounds like he was pretty low fat because even what he bumped it to was still on the lower end and he's over-trained probably five days a week yeah so all those things you know smell like low testosterone so and there's a very good chance that if he adjusts all that that he's gonna see a major rebound our next caller is Jeremy from Arizona Jeremy what's happening how can we help you hey guys how you doing good all right well thank you for everything you guys do I'm excited for that that's my question I'll go ahead and get to it it's a pretty simple question essentially am I eating enough so for some context there's been some slight changes since I submitted the question back at the beginning of September but I started my current fitness journey at about 207 pounds I got down my goal weight of 190 back in May working with a coach through a macro tracking app we started my calories at about 2200 and slowly up to about 200 calories every few weeks fast forward to the beginning of September I got down to 173 pounds taking in 3600 calories and those numbers broke down into 300 grams of protein 325 carbs and 125 fats I would still occasionally get hungry and the scale was starting to continue to creep down anyways update on that the beginning of September when I submitted the question this scale actually started to go back up I got to 177 pounds and that happened over about four weeks I pushed my coach to down my protein the 250 and we up my carbs to 375 because I kind of felt like the protein was a little excessive so yeah I'm about 177 now that's where I'm holding now and we just did another bump last week back up to 270 grams of protein to get my calorie intake to about 3725 sounds like you're kicking ass I don't so the question is are you eating enough so basically am I eating enough and is my protein intake excessive I mean I hear from I mean from you guys from Dr. Lyons that you know the one pound per gold body weight is as sufficient so I kind of I mean I don't feel like I'm stuffing myself but at the same time I kind of feel like sometimes I can eat more depending on when I start eating throughout the day but I mean you're doing good there's nothing dangerous about the amount of protein you're eating but it is more than you need is your digesting okay your stool normal I mean is that all normal yeah as long as I stay up on my probiotics and digestive enzymes everything is pretty good yeah I mean you could try swapping out some protein for fat and see if that helps with satiety because you're passing the upper limits of what protein will do for you typically so and then I guess there's nothing wrong with it but if you feel like you're hungry sometimes swapping out a little bit of protein for fat when your proteins are already really high will make a difference I mean we just talked about this the other day about like the the benefits of like resisting sugar cravings things like that I mentioned that one of the things that I enjoyed about the ketogenic diet was running something that was higher fat like that satiated me and when I was running higher carbs I tend to have more cravings and this is how exactly how I'd advise you based off of how you feel like I would play with both I go let's add a bunch more carbs if calories from carbs and see how I feel are my workouts better how are my cravings feeling how's my energy assess that and then go the opposite direction lower the carbs a little bit and really increase the fats and see how you feel on a higher fat lower carbohydrates even with this protein and being so high you can even swap out oh yeah I would protein down that's where that's where these extra calories are coming from honestly right so keeping your calories the same reducing the protein down say 200 250 at the most those extra calories now partitioning those over into one time I would go really high fat say for a week or two see how you feel then another time use those extra calories over in the carb department and the things that I'm assessing are how does my sustained energy through the day feel how does my digestion feel how do my workouts feel and how do my cravings feel yeah and based off of those four things I'm going to assess where I should put more those calories at and so just that's you're in a good place though you're to play around and to be clear Jeremy protein in a head-to-head competition with other macros is the most satiety producing however if your fat intake is not meeting your demands and your fat isn't super low it's at 125 but your calories at 3600 is that correct currently we're at we just bumped up to 3700 so if you're at 3700 calories and your fat is 125 that's relatively low fat for that many calories or at least from my experience the fat needs to be a little higher if your body wants more fat it's going to kick up your cravings so in extreme situations people will go super high protein super low fat and they'll just have this incestible hunger so I would play around with it I think Adam gave the best advice to see which one makes you feel the better the best as far as the results from protein are concerned I mean 200 to 220 grams of protein you're not going to get any more benefit from any more protein for the most part yeah yeah and this is what's cool about where you're at you've built an incredible metabolism you got a great physique right now like it sounds like you're pretty damn good all it's like I'm I actually go back and forth between this based off of what I'm trying to look let's say you're getting ready to go on a trip camping or on a vacation with your family for a week and you're like I'm not going to get I'm not going to be as active I'm probably not going to get the gym as much so I'm going to shift over and eat a higher fat diet so I'm not so those cravings aren't hitting me on time or I have a week where I'm going to be doing something that's really physical and active like oh I'm going to bump my carbs and give myself a little more energy because I have this thing that I'm going to do that's physical like I mean so play with it I mean go back and forth and test it and see how you feel and with as much protein as you're eating you're eating a lot of lean protein as well so it would be it could be as easy as swapping out the leaner protein for fatter, fattier like 300 grams of yeah 300 grams of protein with only 120 grams of fat tells me that there's some protein sources that you're consuming that are really lean so I would switch it for fattier sources and that would be a very easy way to to get the fat up and the protein to go down with it. So what meats are you eating to get to that 300 grams typically? I I mean lately I eat a lot of venison deer meat some chicken breast but I've actually been doing more chicken thighs like you guys suggest because chicken breast can only take it in so long but yeah that's pretty much along the lines. Right there's your answer. Go to ground beef have some rib eyes, have some ground beef have some chicken thighs just simple salmon enjoying those fattier meats you're in a perfect place it'll probably take care of the I'm gonna guess that that's probably where the extra cravings are coming from. Yeah perfect awesome okay cool I mean what are you following one of our programs? What are you following right now lifting wise? I'm in the second phase of anabolic advanced. Oh how's it working for you? Yeah I like it a lot it's just I went from I mean it's still I went from really high volume bodybuilding type type stuff and I learned I got on with you guys a couple of months ago and hearing you guys talk about you know let's work to elicit more change and it took me a minute to kind of you know immensely shift into that and I mean I was lifting a bunch I was doing a bunch of cardio and I just felt like I need to keep doing more and more and I'm hearing you guys let's tone it back it took me a minute to switch that but it's actually been really good kind of tone in the back a lot and I just you know I'll still go for my walks after I work out and whatnot but yeah it's been really good. Awesome all right man stay the course with that then. Yeah doing good bro all right I appreciate you guys thank you. Thank you yeah that's that's 300 grams of protein with 125 grams of fat is a lot of well that's exactly I mean you hit it on the head I'm glad you said that because I don't know why that had dawned on me right away it was like oh shit that's what he's doing. I would not be able to hit 300 grams of protein in 125 grams of fat because I don't eat really really lean well yeah no we eat beef and ribeye and like yeah dude that's like get rid of the chicken breast get rid of the fuck and venison's lean is fucked yeah I mean it probably hunts right probably why he why he does that which that's cool that's cool to enjoy that everyone's talking about man go get yourself some high quality some tri-tip or a ribeye and go enjoy those and your his calorie intake is phenomenal he's got abs and he's at 3,700 calories oh yeah he's killing it yeah no he's in a great place right now our next caller is Mark from Pennsylvania what's up Mark how can we help you hi gentlemen how we doing today we're doing good man it's a good day this is pretty exciting I started listening about two years ago a buddy of mine is a PT turned me on to your podcast I came for the fitness got hooked into the conspiracies and stayed for the everyday fatherly advice and all that good stuff so appreciate what you're doing awesome thank you lizard people hate us yeah I'll just jump right into it I have my email here I'm just gonna read from it so I'll get started here so I've noticed the trend I can't make sense of while running through the maps programs during the heavyweight low rep phases I seem to peak during week two of the phase for example phase one week two of maps anabolic I will go into week three of the phase expecting to be able to add weight but I can't even hit the previous week's weight is this to be expected I have a little bit of context here do you want that or just go ahead well let me ask you a question before we continue are you because phase two of anabolic will have you go 10 to 12 wraps and you'll rest about a minute between sets phase three will have you go from 15 to 20 wraps with a 30 second rest are you trying to are you trying to use the weight from phase two to phase three no no I am not I yeah I've been through anabolic performance aesthetic maps 15 all those and yeah I dropped the weight down for the higher rep phases he's talking about within the phase week two he's saying yeah like in phase one of anabolic in week two he's seeing a peak this is not that weird but there are some things that still would appear into an ask like we could be overreaching we could be like I don't know if you're feeding so if you're over training under eating if our sleep is where our sleep is at and then is the intensity are your trigger sessions super intense in between these days are you doing them at all like what's going on with that that's one thing the first time I ran anabolic I tried to do the trigger sessions some this last time I wasn't I wasn't able to do them but I whenever this last time I went through I split it up like the maps 15 context just because that works really good with my schedule so I do half the workout Monday the second half Tuesday and I just cycled through doing six days a week with that if that helps okay it's it sounds to me when you get into that because here's what happens with the volume in the programs for the most part not all programs but a lot of the programs is the volume starts to go up considerably as you go through the program okay so volume you could generally this is on 100% accurate we could generally calculate it as weight times reps times sets so if I squatted 500 pounds for one rep versus 100 pounds for 30 reps I'm actually doing more volume with the lighter weight with that calculation okay now I use an extreme example but again you wouldn't do that right you wouldn't go from 500 to 100 but just kind of illustrate how the volume ramps up so much because the reps are so much higher and the sets go up it could be that the volume is just a little too high for you and I personally when I get to phase 3 have to cut down the volume in order for it to keep working for me otherwise I start to find that it's a little too much so I would cut the sets down as you progress through the sets especially Sal in the context of what else is going on in your life so I would have more questions around that like what's your what kind of work do you do how's your sleep looking like and he's lifting some big weights I'm looking at what you're lifting here and it you know you're getting what is that deadlifting in the 400 pound range is that what that says right yeah that was well that was what kind of surprised me so the second week of anabolic I was doing it on the Monday I did 405 for four reps is my top set deadlift so then that Friday when I did it again I dropped 30 pounds just you know to kind of help with recovery the following Wednesday whenever I was going to do deadlift again I was figuring that I'd you know at least maybe go up to 410 or something but I was kind of hoping for 415 well I got up to 395 on my third set and it was tough so then the fourth set I just left it and I only got two reps before I failed on that one so I wasn't even really close yeah so that was kind of what and then whenever I looked across all my stuff like the big four lifts this is kind of a trend that I've had with week two peaking and week three kind of stepping back a little bit okay this is great because this is not a majority of the people that buy our programs but people like because you're strong you're lifting big weights and I noticed the stronger I got the more careful I had to be with modifying the weight and the intensity like you know once I started to get pulling heavy weight I couldn't just keep pulling heavy weight no matter how I programmed the program I had to actually find myself like okay well I'm going to try pulling heavy maybe once or twice in the space a little better yeah so yeah I have some theories and I have a suggestion because I think we're all on the same page I think we're reading into the same thing too like you're at a place now dude where it's just not going to be linear for you like you're not going to have these weeks where you just get to add weight all the time because you're already really strong in fact most of the time you're going to have these little setbacks because you had just a rough week or you overreached a little bit on the last workout have you followed our maps power lift program I have not I have it but I haven't run it yet the reason why the reason why this is where I'm going with this and a suggestion is because it's very methodical about where you need to be as far as your weight training like right now sometimes when people are just running like anabolic or aesthetic and they're like oh last week I pulled 400 so next week I'm going to try 410 they're like constantly trying to up their weight based off of how they think they should feel where that program is keeping you at like stay at this percentage of weight go with this regardless of how you feel ratcheting up and then yes instead of ratcheting up on your own then overreaching a little bit then having to go with the next week and then overreaching so we're on point because I'm reading ahead on your question here and if you could scroll down a little bit Doug it says here that you did maps 15 the advanced version so it's about 20 25 minutes and in maps 15 so you're working out for about 20 25 minutes a day right your deadlift right your deadlift went up 40 pounds your squat went up 35 pounds your bench press went up 25 pounds and your seated overhead press went up close to 15 pounds so you're going to have to be more careful with modifying volume intensity and frequency because you're at the place now where you're you're strong you're lifting big weights it's not like it was when you were lifting 200 pounds where you could just push it and just progress linear you're getting to the point now where it's going to be a lot more tricky and you have to be really careful and in fact when I now when I work out now if I'm going for strength I don't try to pull heavy except for once a month if I go more than that it just doesn't go up but if I even if I feel like I can so even if I feel like I do a work I'm like man I feel like I could have added 50 I won't I won't for another two or three weeks then I'll go for it and then boom that's why I think maps power lift you well because follow part power lift percentages will help your mental like way of like looking at how to scale that up so you can peek it at a good time what's your so let's tell me your max deadlift squat and bench press I don't know I've never really done a one rep recently I did years ago so years ago I mean probably 10 years ago I did 531 for a while and now my max that I've gotten would have been the 405 for 4 and then so I don't know whatever the calculated one rep off of that would be I've never actually really gone for the one rep deadlift right now I'm currently I'm currently doing a version of the 531 again I just finished my first cycle I just started into the second one but yeah I wanted to eventually look into like I have strong and I have power lift both and I've heard good things that my biggest problem and this might even be the main issue so I drive truck for a living so to work out I'm getting up at like 430 sometime like yesterday I was up at 330 and I do my work out before I go to work so I don't know if I look back and I thought my sleep didn't seem off but I don't really get the best sleep you know I'm looking at like 5 and a half to 6 hours a night we're right on point with what we're thinking this is why you're just bro you're the strongest you've ever been in your life you're not going to see the continued gains every time you do it honestly okay so now that I know all that you know the advice to do power lift would be my advice if we want to keep seeing these gains and that would be the best programming for you but honestly I think the best programming for you for health is like math 15 that that level of volume you'll probably feel the best yeah I think you're already a strong dude that's going to keep you probably pretty damn strong it's going to probably complement the way that you work and your schedule the best that way yeah I like that for the schedule yeah which means you'll probably make gains on it right it's probably the best route to do that I mean I like the original thing I said with power lift because I think that would discipline you to like stick to like what the program says as far as not trying to be increasing weight based off of what you think you should do based off of the program tells you but honestly maps 15 for what you do for a living is probably the better route yeah are you getting a full 8 hours of sleep every night uh no I mean I on the weekends even sometimes if I'm lucky I'll get like I I've always I was never one for like I've heard out and say like I hate sleeping I just think it's a waste of time like but the older I get to more I realize I need it and I appreciate it and like part of that is on you guys like talking about how important it is um so I'm I'm working on it but during the week like that was also I kind of had a second not really a question just something I was curious about that uh we can get into but um so I have uh an 18 year old daughter a 5 year old son and twin 2 year old girls so sleep is kind of a premium thing right now it doesn't happen all the time and they still you know find my you know our bed in the middle that kind of stuff you're gonna do maps 15 that's that's gonna give you the best results yeah yeah because you got you got stress from all kinds of different angles I mean you're sitting a lot when you are up then your sleep isn't good you got three kids which I know what that you know I got kids I know what that's like um you and you're strong so and so here's that here's the here's the thing the stronger you get the the more um sensitive you are to say little things yeah right like you're a beginner I mean you could have shitty sleep and if you were a beginner but now it's gonna make a big difference especially with the level that you're at so I think a maps 15 model and then within that so here's a deal you might think yourself shouldn't I change it up there's a lot of things you can change up within that model if you worked out for 20 to 25 minutes a day which is about two compound lifts or so there's a lot you can change up you could do higher reps you could do lower reps you could change up the exercises you can make it more mobility focused you can increase the intensity but I think that's probably gonna be the appropriate amount of strength training for someone at your level and the context of what your life looks like I think I don't I think anything more than that is probably gonna push you over the edge yeah honestly if I if I'm if you're doing anything more than I'm asking you just to go for walks because you have a job sitting and driving it's like if you find yourself oh I got an extra free hour today or like well don't do a long hour workout then you're doing the right amount of volume and intensity for the weight training go for a nice walk that's it go do things that are more recuperative you know go do some stretching mobility sauna or steep stuff like that that's more recuperative for you if you have extra time otherwise I think math 15 is a better program for you how many hours a day are you driving I varies I mean some days it's as little as three four at most to some days I mean I'm in the truck 10 12 14 hours so it just there's no real set to it that's why I mean it's kind of a pain like you know even like in the mornings I'm not always up at the same time it varies so okay so first off strength training is the best workout for you that's going to be the most protective for the job that you do for your health number two take a pair of bands with you if you don't already on your on your drives when you pull over to use the bathroom do a five literally a five minute trigger session pick one or two body parts and just get a little pump don't do a crazy workout just get a little pump get back in the truck that will make significant improvements in blood sugar and recovery and energy and all in your hormone levels just a five minute ten minute get a little mini pump you hook the hook the band around something on the truck pick a body part back chest shoulders whatever just get a little bit of a pump and get back in and drive off every time you pull over to use the restroom I would do that more specific I like reverse flies or rose because you're in a rounded kind of forward position on the truck so doing something posterior would be probably just to kind of wake that all up okay and that's one thing I should say too it is kind of nice like I'm not driving straight in this time like I haul molasses to farms and feed mills so it's like I get out like I might drive an hour hour and a half two hours or something and I'm out you know loading unloading hoses pulling hoses around doing that stuff and then I'm back you know so my total work day can be anywhere from you know four or five hours to 14 hours or something so all right good that's good I do get a little bit of movement but yeah it's still not ideal but any means so yeah good good I don't know MAPS 15 model is the way to go man okay and real quick if I have a minute here I know you guys did a show with Chad Wesley Smith a long time ago where he talked a lot about sports and kids and I don't know maybe this is even on your radar and you've mentioned before about kids you know training kids and I just thought man if I had you know my ideal show like that I would love to hear right now and maybe you guys have touched on this yeah how would you train somebody being that I have little kids how would you train somebody say with your own kids being younger and I know you have a lot of experience with the elderly like at each stage in life like how would you adjust training volume that kind of stuff break it down I mean I don't know maybe and you've covered that over topics over time but just to have it all condensed into one show I thought would be kind of cool I think that would be a cool episode because I could turn into an hour conversation right now I'll give you a generic good answer I think that kind of encompasses a lot of what we would get into which is map suspension the suspension trainer is so good for all ages especially as an adolescent so as they get bigger and heavier and stronger you can progress it by making the movements more challenging they're controlling their own body weight so the risk versus reward is right where you'd want it to be you'd probably do that with most my kids for the most part and that's generic and would be more specific I'll make it even more generic play with them physically until they're tired it's play driven your kids will tell you when they're done and just make it fun you go climb stuff with them that's physical or something that they enjoy doing like gymnastics is great until they're tired so people are always like how should I program the workouts they'll stop when they're done and you just go until they're I'm tired I want to sit down okay let's do that okay I like that and then real quick before I forgot with my obligatory thank yous but man shout out to the production team Doug and Andrew and everybody behind the scenes like you guys have ruined every other podcast that I listen to because I love the fact that when you're talking about something you pop in a picture or video or something like I'm always looking at in other podcasts and I'm so disappointed whenever they don't have that so you guys as a podcast and the team in the background is awesome they keep up the good work way to go Mark they're both asked for raises now sending you the bill alright thanks guys I appreciate the time thank you man immediately when he was like I'm a truck driver I like to strain train I immediately thought of a movie oh yeah it was not cobra he's got the arm wrestling thing he's a vessus alone but yeah you know it's the stronger this is any sport but the higher your performance gets the harder it is to continue to progress and the easier it is to scale backwards to go backwards because your body is at that limit and he's strong he's a strong dude like when you're there it's like it's not linear if I lose sleep literally within one day I lose sleep I'm 50 pounds weaker think of it like this just like we've talked about like professional athletes once you get to a certain level right professionally in sports it's all about like taking care of the body weightlifting is kind of similar in the sense that once you've been lifting for decades and you've reached almost your peak strength it then becomes kind of more about mitigating the stress and all the other things to like stay in the game bro you're gonna love this analogy it's like what do they say about about money taking money but then once you have it a lot learn how to keep it and let it grow our next caller is Clay from Kentucky Clay what's happening how can we help you? hey guys super cool to be on here I've been listening to y'all since 2016 so I feel like it's weird to be on with complete strangers but feel like I know you all wow that's back when we sucked we consider people like that fam bro if you've been with us since then we suck way less now I was trying to go back I just figured that out but yeah I've been running I've started with anabolic and run through a lot of year olds programs and so I think for a second time I'll read my question just in they'll stop me and go through there and so you know what I said I've been following y'all for a while I think y'all transform my approach to fitness some former college football player some kind of relate to you in that way Justin coached for a long time currently elementary assistant principal dad of two we own a farm, have horses I'm coaching my daughter's basketball team so a lot going on in life very busy active average about 15 to 18,000 steps a day we just run life's good just finished recently running maps maps 15 over the summer when I had a little more time I ran anabolic advanced I feel like that's really good stuff I'm always a sucker for volume I think it goes back to my football days I just feel like I have to crush myself and you know you're not really feeling it and I've been hanging on to maps 15 for a while and I finally ran it once school started I feel like this is the best time life's really going to get busy I've been hesitant because once again I really like that volume and my body really responded it's crazy my strength gains went through the roof and it's one of those you know all year old episodes and I can like almost answer a lot of your old questions I know you're probably going to tell me but I did not want to do it for myself strength gains shot up and you know when I submitted this question I was still in phase 2 with that and kind of looking where do I want to go next I really like getting the strength pushing strength and so I did go ahead and purchase power lift kind of my goals right and so on yeah in phase 2 week 3 of power lift and really enjoying that and strength gains are going up weekly which are wonderful but I wanted some advice after that current goes I'll be 39 in March I'm going to spring break trip with family playing Dominican Republic so obviously it goes I'm going to be healthy be able to maintain active and play with my kids coach my kids but I'm going to be the good looking dad on the beach too right so and then something in the back of my mind I've always you know thought about competing that's not really my personality I wouldn't want kids from school to know I'm up doing that but 40th birthday next year I thought maybe maybe we have a local show to go do physique so little bit about me just advice with programming which you all think I should look at going to next well okay so is your has your programming always been with like traditional lifts like your traditional five lifts and alright I'm going to tell you what so shake it up bro I got something for you that I think will blow your mind because you've been working out for a while you're an athlete before sounds like you've been lifting for a long time I think maps timey the old time yeah I think apps old time yeah dude you're going to see our course program you're going to see shoulder gains you know grip strength gains your core is going to look ridiculous especially guy like you've got a good base you've been training so traditionally for so long with like traditional strength training when you're done with old time you go back to any of our other programs and you're going to see big improvements it's so different from what you've probably done that you're going to see very fast strength gains in it just from the skill acquisition alone so that would be the program I say to do next if I was going to stack your programs based off of you want to get in top shape maybe potentially you're in good shape right now yeah yeah and you want to potentially get on a stage and compete it would be old timing now then anabolic then aesthetic to get you ready for the show if I was going to do that now I would also recommend that you be open minded to what you've already learned about yourself with map 15 which is you're already a pretty damn fit dude you're very active you a father you're a principal you got all this stuff going on 15 is probably where you should spend most of your time based off of kind of your schedule and you got going and it looks like you can maintain a pretty good looking physique in that place so I would just tell you to keep that in mind as you go through what I just recommended for aesthetic and be like okay listen to my body I know that when I'm training there that's where it feels the best I respond the best but if I were to program programs out that's kind of the order I would put you in to get you ready for a show here's a theme clay that is taking me a long time to learn because you're about to turn 40 I'm in my 40s now and this is what I learned and this is the struggle the struggle was oh man I can't work out like I used to I can't hit the numbers like I used to this sucks it's because I'm getting older well then this is what I realized I can work out less and not only be as strong as I was before but in some cases I surpass it with a maps 15 model I had a PR and deadlift that I had done like 10 years you know 10 years prior so in reality what you're going to notice is it's not that you can't do what you did before it's that you got to do less and you'll be able to do what you did before if not more so that's you're not trading you're not trading like gains for whatever it's actually like oh I just got to change my programming up anyway maps old time is going to blow you away especially when it comes to your core and your back you're going to trip out over how it develops the back and the core because of the way that the lifts are it's it's going to blow your way but then after that I like what Adam said anabolic and then aesthetic but you know maybe even a massive teen again yeah in my mind you know I was thinking anabolic that's what I always fall back into I feel good I split it up a little bit which ends up what being more like a maps 15 approach you know because I like the consistency of getting in the gym there um and sometimes I just don't have that hour so it's you know that's always my fallback program I love it I know it's the first one you all did um but it just it works with the lifestyle but yeah no I'll definitely have to try that out and site it because that that'll be unique it's not I'm sure I haven't really looked at it I'm sure it's not something very unique the athlete in you will appreciate the challenge of doing something new and so I think it's a very skill based yeah you're gonna learn a whole new set of skills by doing that which translates to everything else like famously the muscle development you're gonna love yeah you'll love the way it makes you look awesome well I appreciate it so I don't really kind of answer my question and it's one of those like I've been listening for a long time so I appreciate all y'all do you make a difference you kind of transform the way I look at it and it's good stuff everything so I keep it up thank you we appreciate the support and we'll send that program to you Clay all right sounds good thank you yeah you got it man thank you yeah that's good stuff bro I love that I love callers like that dude he's in phenomenal shape he's a dad dad teacher at elementary principal at elementary school like cool just give him a new challenge dude the whole time is gonna be perfect but that's like I mean I swear to god man like I keep like I've had to learn that lesson I don't know 15 times since I turned 4940 it's like and I was more I struggle with it because I'm like oh man does this mean I'm not going to be able to do what I did before because I can't get the same kind of volume in the training and it wasn't like I had to scale everything back because I just could my body was going to be a worse shape it was a scale back got better shape yeah so it's all and it's what it is it responds better when you give it the appropriate and this is what what it is it's you comment on this Adam it's all the years of work I did before yes so my body's hyper responsive and I don't need to beat the shit out of it in order to get it to to move forward you know I remind well wasn't it Arnold used to say that he come in and do one exercise and it'd be more effective than your 50 sets yeah yeah and it's there's a lot of truth to that when you've put that that much time under the iron muscle maturity right and then as we get older those other those factors that didn't matter as much when we're in our 20s like sleep and stress and like that now matter way more and so and you built a great base like he has and so I was laughing as he was I knew where he was going with him like math 15 talking about like so all these great results it's like that's a lot of the lesson here if for everybody listening is to listen to what we say we know we're talking about I swear to God just do it you'll see what happens look if you like to show head over to mind pump free calm and check out all of our free fitness guides tons of free fitness guides that can help you with almost any health or fitness goal you can also find us on Instagram Justin is Tom Sal Adam is at mind pump Adam