Strengthening Hip Flexors for Performance

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Now in the intro, we talk about muscle gain and fat loss and fitness and current events. Family life's always fun If you want to be on an episode like this one, Email your question to MP Live Caller comot Now this episode brought by some sponsors. The first one is organify. Today we talked about there All natural parasite cleanse It really does work. If you have gut issues that are persistent, can't figure out what's going on Give it around, seeee what happens. Many people are reporting significant improvements in their gut health Go to organify dot com forward slash mine pump, use the code mine pump for twenty percent off This episode is also brought to by Ketone IQ. These are exogenous ketones, meaning You can take this and get into ketosis. What's ketosis Ketosis typically is induced by eating no carbohydrates People feel more energy, they're more clear in their're thinking. But the problem is you got to eat no carbs. Well, not with ketone IQ. 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Two winners this week, two for Apple podcasts, none for Facebook, so you Facebook people need to leave a review if you want to win U So the Apple podcast winners are Sean Dickerson and Uompa seventeen Both of you are winners send the name I just read to iTunes at mindpumpmedia. com Ine your shirt size and your shipping address, and we'll get that shirt right out to you. All right, real quick. if you love us like we love you, why not show up by rocking one of our shirts, hats, mugs or training gear over at mypumpstore d. com Iking right now, hit pause, head on over to mypumpstore. comot That's it. enjoy the rest of the show. Here are the six fastest ways to lose muscle and get flabby Number one, do tons and tons of cardio. Number two Eat a low protein diet. Number three, have terrible sleep. Number four, be deficient in nutrients Number five Ignore your gut health issues. And number six drink a lot of alcoh All right, let's get into it feas.. Check, check, check and check. I mean we' doing now What are you listing my diet? We got We could definitely start off on the tons of cardio. I'm sure that one Everyone's gonna hate that. Yeah, so I'm glad you started to kick it off with that because I didn't say do cardio, I said do tons and tons, R right? Cardio. Right lotots of it. But still when you say the fastest way to lose muscle and get flabby, right away, people are gonna be like, that would be the fast way to just to lose fat weight. Yeah people would be hung up on that first one. So the term flabby Re really descri obviously that's not a scientific term, but what we're describing is a low muscle body skiny fat. Yeah. skinny fat is what we used to call it. That's what right. Skinn fat is what we should call somebody who does exactly this Low calorie diet runs all the time They look skinny. And then you come in and I do their body fat test it's high. And their body fat test is high. And someone might be going like, how's that possible? Well, they've just lost a lot of muscle. They've paired down there. There's no they don't eat enough calories for their body to hang on to a decent amount of muscle so they have a good ratio of muscle to fat And so this is where we get the term skinny fat thatmost all personal trainers are very familiar with because I think every personal trainer, if you've been training clients longer than a few years has had that person that and I remember I can vividly remember the first time this happened to me. I don't know if you guys can or not Uh But I remember getting this girl when I was really young And in fact, she was like a competitive cheerleader. And you know, she looked very lean thin, you know? And so I remembered testing her body fat test and I redid it like three times I was like, there's no way she's right? Yeah. Yeah And that was the first time. And then again I like totally thought something was off. And then when I started to see that more often, I realized, oh wow, this is what could happen when you grossly under eat and you're overactive just in general, whether you're a runner or whatever It could lead to severe muscle loss. So every form of exercise will induce an adaptation Okay, so the adaptation would be how is your body changing And I don't mean visually yet, we'll get there. But really, how is your body changing in response to the stress from the exercise, okay So the primary adaptation from lots of cardiovascular activities is endurance. This is the primary adaptation. If you start running And you start getting better at running, you're gaining endurance is what's happening. The primary adaptation of other forms of exercise are a bit different. Sometimes it's the mix of endurance, maybe a little stability, a little bit of strength, and sometimes it's primarily strength, like strength training The adaptation that builds muscle or hangs on to muscle is strength. okay? Endurance doesn't do this You can gain lots of endurance and build almost No muscle at all. In fact, you can gain lots of endurance or lose muscle because your body becomes more efficient Big muscles are not as efficient for lots of endurance type activities. I think we kind of know this. when you see someone's heavily muscled you anticipate, they don't have necessarily as much stamina Um And so when you do lots and lots and lots of running, your body is trying to get good at running or good at cycling or good at whatever your form of cardio is And so it gains endurance and it reduces its demand on nutrients. Why Because cardiovascular activity burns a lot of calories. Wh whyy you do it? Your body's trying to become an efficient cardio machine So it's not unli having like an advanced AI car. that adapts to my driving you know, how I drive every single day. And so the way I drive every day is twenty five miles an hour, but I drive five hundred miles every single day My car would adapt to become a one cylinder car barely sips on gas, has thirty five horsepower and just conserves energy. Yeah. And so lots and lots and lots of cardio overdoing cardio a lot is a recipe for muscle loss Does the data suggest this or show this? Yeah, it does. When you look at the data on calorie restriction plus lots of cardio A significant percentage of the weight loss comes from muscle. In some cases, half Now as a gym owner and manager over years and years and years, we refer to This phenomenon, we would call people cardio bunnies. These were people that would come in Jump on cardio that stay on there for an hour, hour and a half, two hours every single day and their bodies wouldn't change. And it look like the it looked like the meat was hanging off their body because they would lose lots of muscle I had great stam. I could do card forever, but they just had no muscle. And as a result, their metabolic rate was quite slow. and many of these people struggled couldn't figure what was going on because they worked out the time. Yeah, and we're not talking about fast twitch like sprinting and you know, that's totally different. I think some sometimes people argue that though when we're talking about cardio And you know, that's a completely different type of a training, an anaerobic type cardio. I wouldn't put in that category. spprint strength training of running. Yeah as I say ye using Sal's analogy. That's the quarter mile race for cars. R. If you did that your car would race Yeah to a big V eight supercharged twin turbo gas mezaline machine it would adapt toally to for sprinting that hard which was hence it's called muscle cars. Yeah ronically. Is that funny?. So think about that. Yeah. so if you use the analge you're using, yeah, it wouldn a little one cylinder or four cylinder car would get smoked all day long and it would never be able to do that. So yeah, in sprinting, Yeah, you want muscle and it's Well, look at sprinters, L look at long distance runners, they look very different. V they like a media after there. The next one wasow eating a low protein diet Eating low protein is makes it very difficult. to hold on to or to keep muscle,. What what is the data sh? I mean, I would say Sal, wouldn't you argue this may be even the fastest way to to lose muscle because evenven if you were strength training And you're not doing a bunch of card. You're strength training and just active, but you eat very low protein, your body's in a pairem. Well I got some I actually have some data. So and this is based off of what the RDA recommends, which is still not a high protein diet. So we recommend much more And there are many studies that support a higher intake of protein for building muscle keeping muscle. But this is comparing people who ate The RDA versus people who weigh less than the RDA. Okaykay? So so it was like, RDA protein, which is still low versus low low, okay? People who wee low low, who ate less than zero point seven grams per kilogram of body weight lost forty percent more lean Muscle mass. Wow. And those eating one point one grams per kilogram of body weight So that's a big difference. big difference. That's a big difference. During weight loss and calorie restriction Low protein diets l people on a low protein diet lost thirty to fifty percent more muscle than those with a high protein versions or higher protein versions So protein is the building block for muscle In a low calorie diet, it preserves muscle. It actually helps with fat loss as well. my belief is because the higher muscle more muscle increases metabolic rate But yeah, eating a real low protein diet is like let give you let me give my body the le materials of the muscle blly material that I need. Yeah. So it makes it very difficult Yeah. Next was terrible sleep This one's really interesting to me. There's a couple studies that show When everything's controlled. so workouts, calories, so they take groups of people, put them in calie restricted diet, so they're both eating low calorie. This group is getting You know, five to six hours sleep, this group's getting seven to eight hours of sleep, both of them on a low calorie diet They lose the same amount of weight on the scale. which is crazy. But then when they go body composition The poor sleep group loses twice as much muscle and half as much body fat. whichich is crazy. Just the sleep alone. Yeah, They're not recovering. is telling your body get rid of this expensive tissue And let's hang on. Hormones are imbalanced. Let's hang on to body fat. So body fat on the body is it's an insurance policy. It's an insurance policy for stress. Why becausecause it's stored energy? It' stored calories And low poor sleep is a stress on the body. and a body that is stressed once more insurance. And it does not want to burn a lot of calories because that's to keep that energy. That's right. Any idea the age bracket of that where is it randomized? and like because I would imagine as we get older that gets exacerbated, right? Like sleep is important no matter what. But I would imagine doing a study of a bunch of twenty year olds that did this pooor sleep would still have a poor outcome right doing that with a bunch of forty five year olds, I would think it would be ridiculously wor discrepancy. I think what you would see is generally it would be the same in proportion. It really worse overall. What I mean by that is Uh, you know, if you're forty five and you're to calorie deficit calorie deficit, high protein, good sleep. You may lose like this much muscle in your twenties, you still lose less muscle. But in comparison twenty versus forty, the twenty group is going to be more resilient overall. But the difference between the poor sleep and the good sleep is just as bad.s Overall, you're more resilient in your twenties But you're still going suffer. So your theory is that that would be my go on other ends. I feel like it would be still be maybe I feel like there would be a greater discrepancy. Maybe you because basically what you're saying is the percentage would be the same. Yes. It would just obviously overall worse overall. Yeah, worse overall for I think there would be even a greater discrepancy. I mean, you could totally be right and totally Be my theory is kind of what we talked about the other day with the stress bucket theory is just like twenty years old it's not to say that you can't be stressed at twenty, but the The level of demand is way less. Yeah, the level of stress that you have at forty five versus probably twenty. most people would say is significantly higher at forty five with job, mortgage, marriage, kids. I mean, in real life scenarios, you're probably right just because there's overall stress higher anyway. Right Yeah. you're right because controlled studies are interesting, right? because they're like notot living real life but generally speaking a forty five rows got way more responsibility. That's what I mean I feel like there this becomes even more paramount to no matter what, it's important But I think it because it could be an unlock. for the person who's like forty. I mean, how many times have you guys had somebody who's in their forties and like that's all you did was I'm not going to change anything else but tweak that and of sudden they start building muscle using body fat for. blew me away when I started to put this together. Well, it's hard because we were putting this together when we were twenties.. So I remember it took a while for this to like click for me because I couldn't connect to it because I was still getting away with neglecting it myself and still seeing results. So when I had someone in their forties who I was doing all the nutrition like diet was perfect, training was perfect, but they just had really bad sleep And I'm like we should still be seeing good results. You know what it is is that we don't typically look at our sleep until we feel. reallyally crappy all day long. But if we can kind of get away with it, well not only that, but then we also Slowly adapt to that too and we to the point make thow with caffeine. Yeah Yeah we don't even know what good feels like because we've adapted so well to performing on five hour. Like how many times have you heard that? someomebody who's just like, Yeahah, I only get about five or six, but I'm fine. I do good. You know say they think they're good. it'says, oh, you just don't know what it's like to get eight Yeah and feel it really good feels like So that you' also battling that of the people that don't even think that their sleep is bad because They've adapted to whatever level of, you know, you know, sleep quality they' been other option I I didn't put this together at least not appropriately until my mid thirties with my clients. And so I was in my mid thirties as a trainer And when I started putting this, it blew me away how many times I would take a client All we did was work on sleep habits. So going to bed at this time, wake up at this time Don't be on electronics. let's not have caffeine pass this, you know time or whatever And we would change nothing else. and to see how much stronger they got, how fat loss became easier. And then here's the other part that we haven't even talked about The cascading effects that it had on other aspects of their life Because then suddenly they had more energy to move more. Suddenly their cravings dropped because they weren't so sleep deprived their other behaviors changed that were all beneficial. So it's just really but for me, the studies are really fascinating because Like in the controlled ones, They're both at a deficit. They're both had the same weight loss, twice as much muscle loss in the group of not great sleep Wow. Yeah. That's a big difference. Huge makes a big difference. Yeah.. The other one here is being deficient in nutrients This one's sucks and it's more common than you think. It could be sneaky. Yes. And a lot of we're led to believe in modern societies that nutrient deficiencies are not that common Terrible nutrient deficiencies are not that common. So it's not that common in modern societies for you to get like scurvy or to have such a terrible nutrient deficiency that you're hospitalized So many people are on that borderline of constant like kind of in between deficiency and kind of hitting the cusp of what the bottom is. They don't realize it's like magnesium, zinc. Vitamin D is chronic. That's like chronically low in people. And when those things are low, your body's just not off away Vitamin D' just like it's hard because too Like soil qualityities changed a lot over the years as well. So even when you're like eating whole foods and like you're really actively, you know, pursuing that, it's hard to balance all that. Totally. Yeah, I've always g the analogy to my clients, like the all the micronutrients like that and nutrients that we could be deficient is like Running your car on low or no oil It's like it's it's not the main fuel that gives you gas to go and do your day. the major macro nutrients. And so you could be fine on the macros, but your microros aren't good. And so and eventually that engine friction ins. Yeah, exactly. eventually there's going friction and that engine will break down and it will not, it won't go. It won't And so if you're deprived or deficient enough in one of those major new macro micronutrients, then your engine' going to run suboptimal. And so making sure that we've got that all in line will make a difference. I remember we brought this up before, and I wonder if they've repeated this, but they did this and they showed us this as trainers. and I remember it blew my mind. They took like trained dietitians. So not like everyday people, like real dieticians And they said, a make a diet for a day that hit the RDA's recommended you know, daily intake of micronutrients and do with whole foods. Like we can't use a multiv vitamin. Yeah It was three thousand calories. It was a three But it was a three thousand calorie well planned diet Yeah N a three thousand calorie garbage diet. L they had to consciously color spectrum was like completely visible. Yeah, they were like picking things for certain nutrients and putting them together in a diet. and we looked at the diet. F first off, three thousand calories. most people gain body fat on that because Their metabolic rates's not that high, and they're not that active. And then number two was just unreistic. I'm looking at the meals. I'm like, Nobody eats like this.obody's preparing a wee like that. Nobody's doing that. So these deficiencies are relatively common, definitely suboptimal And so it's an easy fix, multivitamin. Multiv vitamin, eat Who foods, and you can plug those holes and it'll make a big difference U Th then it was gut health issues, ignoring these I know this one personally Gut health makes such an impact on your body's ability to adapt to stress It's crazy. When I finally figured out and fixed my gut health, which I had been managing on and off for years and years and years. And the way I managed it was there' certain foods I couldn't eat. I'd have to cut them out for long periods of time. I'd had to go on really low carbohydrate diets. Other times I'd have to fast for long periods. My symptoms were just you know, all gastro issues U And I, you know, and I managed, I managed because I know how to work out. I'm very diligent with my diet But I managed it. I tried to manage it for a long time. and then when I finally figured out the culprit and solve that issue. I gained about almost twelve pounds of lean body mass Boom, doing the same stuff. Just suddenly, I could eat and suddenly, I could absorb the nutrients and suddenly my body more What's happening on a physiological level there is that gut is off, therefore the body is it's got a stress, it's trying to repair, it's trying to fix. And so it's prioritizing that overbuilding muscle or over burning body fat. Like what is it about Not having good gut health that could hinder somebody's results in building muscle or burning body fat. that So for my case, in my case, it was chronic inflammation. I think that's the case with gut health issues for for most people. this chronic systemic inflammation that sometimes iss worse, sometimes it's better. So is that okay when that happens, does that mean that the body is like systemically inflamed and it's constantly trying to handle that versus adapt to the strength training? Well, there's more. partart of it is you have this immune response that's kind of always kind of there U so you just don't feel as good. You just don't feel as good. You're more likely to hurt You're less likely to have good sleep or you're more fatigued Then the other part of it was, I couldn't eat enough my training because once I push my food intake a little bit, boom, I'd have issues and I' become very limited with what I could eat And so with people with gut issues that are really bad, you ask them and they'll be like, manan, I can't I can't eat even the foods you normally can handle makes it difficult if your gut's off like going into. And so you end up avoiding them Or you end up eating, you know, avoiding them for so long and then you get real hungry, then eat garbage. A lot of people do that Yeah. In my case, it wasn't that because you know, maybe more I don't know if you want to say more disciplinine. But I just wasn't able to feed myself enough because I couldn't. because every time I did, boom, I'd get a flare up U But yeah, this affects nutrient absorption. and assimilation This chronic systemic inflammation means your body is just not as resilient to the stress of exercise. You can't exercise like you normally can You don't feel as good For some people it affects their sleep, defeinitely impacts hormones for sure. You're going to have higher stress hormones. Y insulin sensitivity is not going to be as good Just it's overall, you're not well is what this looks like when even if it's just not that bad but kind of constant. Yeah Last, drinking a lot of alcohol. Alcohol is boy is that so this was this not like one of the more difficult things as a trainer to deal with Totally Especially the client that said things like I will not give up' say wine. You're not taking my wine from me or Tut my calories somewhere else. Yeah. This is And it's difficult for a whole host of reasons. It's not as simple as just the calories thing. I think people think it's just o of course, it's just a bunch of empty calories. like, well yeah, that's one of the reasons why it's not beneficial. It's We get a bunch empty calories, but it's a lot of the the u, you know, the the effects from that and then also the cravings that that come from that sleep disruption, the calories that it ends up replacing instead of. It's like, I've never met a person. who won't give up the drinking thing that also gets incredible sleep, also hits their protein and you know what I'm saying? does all the other things because in the context of that, like if you actually hit your macro targets, you actually got good sleep and then you had occasional drinks, it's probably not that Th those are the clients that have had success. but it's the clients that like will not give up the drinking and they've got high stress pooor sleep low protein intake. and it's like that's just a recipe for we're not gonna to see any results. Yeah, on average, the average person who drinks quote unquote regularly, but isn't like in a bad place. o? So we're not talking about alcoholics here, but just people who drink it, you know, with dinner or whatever. will have anywhere between one thousand to two thousand extra cours a week minimum from alcohol. And this is like conservative. Yeah. Okay. Yeah. And and again, to my point it's all and it's in the calories you're getting from it are useless. Yes. Yeah, you're not utilizing. And more often than not, if you're getting two thousand extra calories a week they're almost always missing that in protein. It's like it's rarely ever carbs because they're they're snacking crackers and stuff and all that that's rarely ever the issue. So they're getting carbohydrates. Maybe they're getting their fats, so they're either low on the fat or low on protein or the combination of both and their extra calories are going to alcohol. Well, and then here's the other part of it. Alcohol has a inhibition lowering effect, even a little bit. Yeah. And so your food choices and discipline change a little bit. And they do, we all know this. have a few drinks with your friends and now you want pizza. Well, that's the the other category. So either you're the person I just explained where you keep your calories in check and you drink two thousand of those calories a week, but then you're not hitting your protein. or you eat those you drink those two together and then you do a bunch of other stuff on top of it. So now you're overc consuming on calories.s and maybe you hit your protein, but then you're eating four or five thousand extra calories a week over your limit. And so it's really tough to find the person who can and so what I would always coach my clients that really enj because I also, I mean, I drink alcohol. all we all do. We all allow it into our lifestyle I always tell them like, I want to get a hold of the diet first and I want you to feel what it feels like. When we feed our body properly, we train properly and we do everything correct for a while. so you can feel that and you have a home base. Yeah. And then you can good to know what it feels like. And then you can insert the occasional drink out on the weekend or like that. And you know what you need to adjust for because you know what home base looks like If you have never allowed alcohol to be out longer than, you know, a week You don't know what it's like to eat properly, consistently, sleep properly, hit macros properly and train properly to feel what you should feel like for thirty days. And it's like, let's do that first and then we can talk about how we can insert And those are the clients that I think've had the most success with. Yep, totally. All right. So back to the gut health stuff because I do want to because people are probably like, what did you do What was it that you had an issue with with your gut? I finally realized that I had parasite And I didn't I didn't know it. Part of the reason why I didn't know it is testing can be interesting for parasites. Sim sometometimes you can test negative and there's still something there because they ot hiding, the quote unquote hide, which sounds kind of. But what I did is I did a treatment for parasites and started to feel immediately different and then went through the process of healing because once you get rid of it, You have to give your body a little bit of time to heal whatever damage or inflammation And it was like a few months of of kind of getting better and kind of still being good with my food. And and it was like, I mean, it's crazy. It's crazy because now I can eat things I couldn't eat before and I don't have this crazy reaction And now if I get like if I my gut goes bad now, it's like bad for like half a day whereereas before, when I'd get a flare up, I'm like, here we go, I got three weeks of gut issues happening and I got to clamp down. I got to fast And it was parasites. And parasites are so much more common in modern societies than we're led to believe. It's not common like it is in third world societies. Like you don't have parasites in everything you eat But if you live your entire life in a modern society, in America, and you eat raaw vegetables or sushi or uncooked other kinds of foods. and you've been doing it for the last thirty years. Odds are you've been exposed And you might have a parasy. Do you think so I was talking to Drew from Mrganify other day and he's telling me that that his his their number one product right now is it's parasacycline is a parasy of course. It's blowing up. Of course. Do you think that We It's more common today than it was thirty or forty years ago, orr do you think we're more aware of it? what I never heard that as a young trainer. It wasn't like a big conversation where I feel like it's become way more. I don't think parasites are more common, but gut health issues are more common, and there's other reasons for that. So you have more food allergies food intolerances u more just issues with things like gluten today than ever before. But that's a wholen conversation Um, you know, could it be that the what we're eating, exposure to external compounds chemicals. couldould it be our microbiome is thrown off because of the you know, the antibiotics that we're consuming at high doses or we have been for decades I mean, I don't know, all of that maybe parasites themselves are I don't think they're more common But your body's less resilient. So for the average' making a better environment for them to thrive. So for the average listener who's like wondering like, you know, or maybe they've tried a lot of the gut hell stuff and you know, probiotics and things like that. like you you know, had a little bit excess, not really and it could possibly be a parasite. What would be like the symptoms that they would be looking for or like what's So digestive issues. So constipation, diarrhea, bloating, that's just like abnormal You're getting more and more food intolerances. So like, now what the heck I used to be able to eat this. now I to eat that. It bothers me. And that just keeps happening. skin issues, jaw clenching at night inflammation U those are the main kind of the main things. Gut health issues in general are the big ones are the big ones. But there's I mean, you can there's so many symptoms that if I start listing them all you'll be like, wow, it's everything. But that's just because parasites can affect lots of different things. Yeah. The cool thing about Drew's parasite cleanse from orrganify is that because it's natural m It doesn't hurt to use it I mean, I mean, honestly, I think everybody should do a parasite cleanse once every year, once every other year, especially if it's it won't ht you, peci if I say, it's not like, becausecause I know other ones out there are like antibotics, right?. No, no, no, no. no. these are all natural. Yeah. It's not gonna to hurt you. Right. So might as well, Right. It might as well do it once. It's all natural stuff. So it's not like you're taking something that's nuking your gut or you know. It's interesting when you see because having cats and having dogs, it's like, you know, it's a constant battle. And I do see, especially with the cats, like it's, you know, more visible than they got worms like rol around, which is disgusting, but it but it also makes you think and it's like it's just so it's so visibly rampant with with your animals. it's like, we don't even like think that work cons You get it from your animals too. You can get it from your You can get it from your animals. Sure People with pets have higher rates of personia And people something. Yeah yeah That one of the few things that we can get from pets because there's not a lot of things that we that transfer from a pet. I don't know That's a good question I'm not sure but I know you get parasites. Oh, that's interesting. animals. I didn't know that. Watch off for those ticks. I finally saw that I know you'd get for animals. Prob Is it like a tick explosion or something? Yeah there is, you know, and I don't want to create like like you don't talk about. I don't to talk about Bill Gateates tick. Yeah, exactly. Well the lone star ticks. So there was a guy that actually posted a video and he had the symptoms of like being allergic to red meat. This was the first one I've seen where the guy was like trying to describe U, you know, after getting bit and then now of a sudden like his reaction towards eating red meat was like pretty visible. and then like these rashes and everything he had was crazy as a result of it. But it's like yeah, because again, this is more of that conspiratorial stuff where you're like, ye, I just really hope they're not doing this. you know, like if this is just like a random occurrence, but apparently there's been an uptick of these lone star Literally I know I saw a chart and it's like spreading to the West. Yeah. And people are taking their phones and filming. And you can see like ticks all over. So what fill me in I only know surface knowledge of the conspiracy theory around Bill Gates in these ticks. They're genetically like modifying mosquitoes. I don't know about ticks. Yeah it wasing supposedly he's a. pointed in his direction in terms of like, yeah, scientifically studying and like, you know I'm sure for because he's involved in like the whole like meatless meat So it refers to be debunked. okay, Thankks interternet. Conspiracy theory claiming Bill Gates financed the release of genetically modified ticks to cause. a red meat allergy. I don't know if he's responsible but I know that I'm sure he Well I certainly don't benef I certainly don't take the first thing that AI tells me is the truth either. Yeah, exactly. Yeah, yeah. Yeah. so they did pay for research to genetically modify a different species of tick called the tropical catle to stop livestock diseases But then there's another theory that that our government was stop there They're a gig of integrity. Well, there there was this theory and maybe you could look this up, Doug that our government was experimenting with modifying ticks and they dropped them in an area to see what would happen but then lost control of them And And I think that one might be ue Our lives are like a whole sci fi movie no. It's The idea the government lost your ph Oh the mosquitoes and alias. It link the origins of Lymease. It's the origins of Lymease. Can we just be cool, you know Yeah So the battling things hold on gotta read The P proponents alleg that between nineteen fifties and seventies, the US military government scientists experimented with dropping or releasing Infected ticks to use them as biological weapons. They claim an accidental release from laboratories associated with Plum Island caused the Lyme disease epidemic. Theres there was a book called Bitten Bitten, which in fact supppposed where Lymease came from. That's what yeah. shhut up. I did not know that.. Wow. Yeah, dude. They would never create a disease and accidentally release it. guys. There's never been a lab leak. Yeah That that's crazy. That would not happen to you guys, dude. Yeah dude. I gotta tell you, and just bear with me because this' am mas. This story takes a turn, but I had this like this the spiritual experience today that just cracked me up so hard, dude So I'm in the car. And I'm driving to the gym Okay. And I'm listening to this book. I I' pull it up for you. It's like pray P like Py like fools live like monks or something like that. I think that's the name of it. It's really good book byy Tyler State. Yeah praying like monks, living like fools. That's it. Tyler Statein And in there, he's talking about prayer and he talks about the Lord's prayer, you know, our father one And he starts off and he breaks it down, right? So he starts out with our father and he's like Okay, with this, it tells us who we are and who he is, but it also tells us who we are to each other like that we're all brothers and sisters. So as I'm listening to this and I'm meditating brothers and sisters, right, and I'm driving, And I just start feeling all this like love. L peopleople are driving by and cut you off Slow listen. Hey arere driving by, no, it's even better.. People are driving by and I'm looking at that and I genuinely I'm thinking of them like my siblings because I love my siblings. Yeah. And I'm feeling all this love and this joy. likeike, oh my gosh, this is the most amazing and I'm praying and praising God. So I get to the gym and change and I'll get my thing ready. And I go and the there's one remaining squat rack. I was in squat today There's a de stretching Like that's what he's using for in the squat R? is he stretching? He's least a byror. listen. listen He's just He literally is just holding the bars He's literally holding the bar. might be worse actually. He's holding the bar and he's doing stretches, right? And it's the only over there. And all the racks are being used by people who are squatting. Yeah. but thise in flip flops. o? even though He's flip flops. Yeah. He's squatting. So I go up to him probablyroably wherears deodorant to him. listen, I'm like I got I'm like on a time C crunch, because I gott to work I got come here. Yeah afterwards. Yeah So I'm looking at him doing the stretches and I'm like, maybe he's gonna to load the bar. but and I'm also thinking like I shouldn't squat and flip floss or whatever. Yeah. But no, he's just stretching the whole time. So then I go up to him and say, Hey, man, I said, how much longer do you got?, Oh I just fiveive moreutes, dude. I'm like, all right So I stand behind him kind of waiting fififteen minutes by No way, bro. And inside my body The fury in my body. I'm looking at this guy and I'm like Mad And I'm like ready to go tell him, like you're like what do you you're flip flop, whatever, and I catch myself., It's your brother. I catch myself man. And I immediately I'm like, that's why I need a savior. becauseuse I messed up dude I went from loving people to dude stretch of the squat right to ready to beat him with. And then I ready to fight someone. Yeah, exactly. dude. It' flip flop. Oh. To my defense, that's annoying Yeah That's. Yeah. I gotta agree with you. that's super annoying. especially after you asked him that and it's like fifty's a little bit of self awareness just takes to look over and go, Ohh look, all the squat rat. is it is I'm taking it up to stret. Bro, and he was't even like really and he never lted. He just was notothing No, and his stretches were like, he'd hold on the bar and kind of twist. Is that not even like a good stretch. Yeah like Oh no Oh I' so much fear. Oh It time be f so f s. I got a funny story. yesterday. So yesterday we' so right now I told you guys that We're in full swim practice mode So every day Max and I get in the pool and we swim and he's now joining. He swims as he said, right out off the gates.ouse Yeah. his water wings are gone. But you know it's funny now is u so Katrina Katrina can't watch Be he I mean, he's not a good swimmer yet. So so he bobs a little bit. You know I'm saying? and goes under for a while and but what's great is again, it's been so funny that my son and on his terms, right? Like we've never practiced really swimming at all. we've always said let him have water wings. Now when he's in the hot tub, he doesn't have he doesn't need waterwings because it's only three and a half feet and he can stand up, right? So he doesn't wear those in there. And a lot of times him and I just hang out in the hot tub together and him and I go underwater and I've taught him how to hold his breath So he can hold his breath for a really long time. Oh, that's good. And So when I' tehing him how to swim, I explain to him like, hey Just don't panic. And if you go if you go under because you run just hold your breath. Yeah. Hold your breath and then kick off the bottom. And so he's learned that he can just hold his breath and then he'll kind of work his way back up and catch his breath. And so sometimes when he's trying to figure it out, he's bobbing up gets his brother and he sinks back down. And I just sit back and just like Katruda wass like, get him. I'm like calm down He's fine. I'm like trust me he'll tell you because one time he did it And he jumped in, right? And then he bobbed down and the his goggles got water in it and he k And and then he's also the deep in and he's like and and he daddy and I'm like, I'm right here and I grabbed him. And I said. And so I'm telling Katrina I'm like, donon't worry,'ll trust me. He'll tell you if he's scared.ike he's he knows what he's doing right now, But then he'll go under and to hold his breath for a long time and Katrina's like, she had to just You turn around and walk walk back in the house and you get can leave it. But anyways, that's how I was to tell you. so So that's our routine right now. and I'm u I'm letting him get in the sauna for a little bit for me. Just like five minutes. he gets into the sauna for me and He gets he gets at and and he sits next to me and he's like, Oh He's in there for like thirty seconds He's like, dadyam I'm sweating like you. And I'm like, yeah, maybe maybe that's the water from the pool though. And he's like, Ohh no, I think I'm some okay, yeah.. And then he's like, he's looking down himself, because we're like in the sweat and he's He's like, yeah, you see you see my muscles? No, he didn't. Yeah, so he's like you see my muscles? like, Yeahah, yeah. And he's like looking at me and he's like Which one do you think is bigger? No. And I'm like you know, that one and he's like, Oh yeah, that's the one I open the door with. And now he's like comparing the right to the left. He's trying to figure out why that one's bigger.'s like you can't tell any discrepancy from the left to right or he's like that whatssoever every but's logically, he's trying to figure out why that is. He's like, oh, that makes sense. That's the one I open the doors with' so funny. My son that right. My son will pick things and like Jessica be like, whichich one do you want? You want this or this? I'll take that one because it's more muscular mean my more muscular shirt. You go buddy. you can have it. I know I was so cute. I wish that you know, this is another I got to get better at this. I really wish I'd journaled This is the type of stuff that like I'll forget this. Yeah, you know? No, that's a good point. It is. And and like I mean, what's cool is we do have this And and one day maybe would go the show listen to, you know, and pull it out. But there's so many episodes, right? Yeah. Well, I mean here's a positive thing of AI, but Oh, you're right. Wellll buildill a prompt AI, pull out every story I told about my son. Oh, that's great. Thank you could probably think of that. Yeah. I mean, how cool will that be for our kids when we get older that we could probably prompt AI, pull out all the stories it told about my son and put together a catalog of conversations about you. You know, along those lines, I want to tell you because I feel like you would be interested in this. And so there's a website. I don't know the name is. I'll get it for you, but Jessica, she organized all of our pictures And she's got like tons and tons of pictures takeake them, organize them by the year. and she makes photo albums. Yeah, bro they look amazing.terly It might be it might be sugar. And so we have these books. And so she does a really good job of these books and they're expensive, dude, they're not cheap. No. But you know what, I realize withithout those books, you don't look at these pictures. No,in Nobbody looks at them. So I on your phone and they go anywhere. They're gone. Yeah. I did that for Katrina for the first five years of our relationship Have you done any with since? I have done some since. I've done like do you have you have them in the h somewhere Yeah? I have a stack of them. They're so. They are really cool. and I wish I was more consistent. I am good though about my phone. so do I do catalog all his photos are by the year So I have albums in my phone for that exact reason. so I can just upload them to shutterfly and then can I can print a book off. I haven't done it in a while. B I also I would never say I would never have the pay if it was up to me. gone, they'd be gone. Like they're somewhere, but thankfully my wife's patient and able to do that because that's not something I would do. Well it's not I appreciate it. It's not something I I so I when I was a kid,, I didated a girl in high school who was into photography. and it was the first time in my life I'd been around somebody who was like really into it And when I look back, it's one of the coolest things the couple years that we were together Like I have I have a h I mean, I've got boxes of photos of like that whole timeline. I still have them It's a bunch of phos with you and your ex girlfriend.. L I have a very secure wife, so she looked through them with. Weld them. I've looked through her. Yeah, exactly. come on, it was like freking thirty years ago or whatever it is. But my point is that it's so cool. And so when I got older, like that was something I always loved and I appreciated My wife is not into that stuff at all. and so I've that up for us. It's not like something I'm I think I'm good at. It's like that I just appreciate it so much that I'm like I make a conscious effort to do it because I got to appreciate it from some. And you also, like I said, I won't look at these pictures No you won't until they're out in front of me in this book. Plus there's something more like about tangible thing sitting in' like with you can't explain it, but everybody knows Yeah So what I love about those books, like I'll have family that's visit that hasn't visited me in say years or they'll come over my house and they look through them and they look through them. And you pass them around I mean, it's just there's a different experience that than looking on your phone and looking at photos or what like. No, it's speaking of things that we know are different, but we don't think about veryer often In that book, he was actually talking about music and music's power And I started to really think about Like how strange the power that music possesses. Like for example How many things will not only affect your mind so you can think about it. will also induce emotion. Oh mood. And will not just do that. it'll do it to the point where you feel like you have to involve your body You gott to move. think about this for a second This didn't exist. If dancing didn't exist and then you suddenly saw music and you suddenly saw people dancing, be like what is happening? Are they possessed? Like why do they want to move to this thing. And it's so powerful. and I was thinking about this that kids they instinctively or inherently know this. likeike you play music to a kid Yeah. They could never see anybody dance And they suddenly want to move It was funny to watch that with my boys when they're real young and you know, you want to keep that as innocent as possible. So like I try not to like, you know, because theyd do some pointoney moves and stuff and I'm like, I don't want to like deter this at all. And so I remember being in Disneyland and they had like this jazz band playing And all of a sudden the boys just busted out and they're the only kids there just like, you know, really throwing their arms and hips and like just going town. And like they used to do that all the time when I'd go downtown Santa Cruz and like somebody would be playing and they'd just get right in front and dance. and like I never had like the courage to do that as a kid, you know? It was like, it's interesting do you mosh pit? I do mosh pit whichich takes a lot of courage. It is slammed in your forties. Yeah It's its own art form. I think that I think all these things like that I'm so fascinated with that that don't have to be taught that we just do. Well there's like there's something there's there's inherent. There's a lot of random things like that. Something magical or spiritual, which is what I believe about I mean, also memory. Be books were a thing, people kept incredibly accurate records of things through songs. through song through singing and you know this, like if you remember your ABC's right now you sing it. Yeah. This is how you remember it And what's crazy is as I was thinking about it, I'm like, you know what We have this incredibly powerful thing called music. By the way, we we can see this on FMRI machines. It lights up the whole brain Nhing else does that. Yeah And we put no thought into the music we listen to other than I like it. Yeah. So like it impacts you so much, it's preaching to you And you don't think them Well, I think back in the day, they put a lot more effort because they didn't have all this inundation of entertainment everywhere And so you'd get people like, you know, the Puritans that would like, you know, chastise everybody for playing certain types of music or if they shake their hips, it's like, oh my God, this is sex right here. you know, like So it's it's gone quite a different direction but I do think that yeah, it's always been a powerful thing it's a force. Well, think about this. how many songs D I'm gonna trip you guys all right? How many songs if you just had the lyrics and somebody said the lyrics. didn't have music in the background. They just read the lyrics Would you listen to and have and plug your kids ears? likeike do not listen to this? because of what it's saying Because it's part of music, we're like, I'll having a good time and you don't even think about it. exxcept here's what seemsing crazy. The fact that it's two music makes it even more pervasive It actually makes it more dangerous than if someone was just talking in a monotone voice and reading You say singing to the window to the wall is Yeah, dude. Well, you bring up' myself There's a There's a whole conspiracy rabbit hole on the whole hip hop culture Like that was like in intentionally to Yeah that was intentionally or yeah. Because originally like hip hop started out pretty like Um, clean, clean. Yeah, it was very cle clean and yeah and you had like Rundy andC Yeah like a lot of like really interesting, cool like Like educational almost like raps. and then it just it turned into this like gangsteraser. Yeah like very And supposedly that's it was like all intentional. I wish I love both though. I remember what Yeah me too. I can't remember what doctors of things we liked Yeah, no, right. I was watching. I wish I remember what it was. old se Rock was about like seventeen year old girls. Oh my gosh.. I as an adult, I' listen to old Rock sometimes. like what did he say he said it? bro me generally sereriously Let' ar this guy. Hey you know what I wanted to tell you that you've got me doing now. and I've been consistent with it. and I swear I notice a difference is the I've been trying to get really consistent with the taking the Ketone IQ I saw you right before the podcast Before we podcast, and there's definitely a mental clarity sharpness Totally that comes from it. Totally.. And it it's and you know, I wasn't doing it because I was I'm normally drinking my caffeine drinks. and I'm like, you know, there's a non caffeine version. so I don't need to compments it so well. It does complment. Yeah. And so I was, you know, I'm thinking like I'm already getting like a cognitive boost and the caffeine and this that and I'm like So it wasn't, you could drink ketones and go to bed. It's not gonna it's not stimulant. Yeah. It's not to keep you awake. It doesn't stimulate your central nervous system. It doesn't cause You know, hormone responses like that. It's just you're giving your brain a fuel that it burns very cleanly loves that fuel. I mean, I I'm enjoying the kind of the combo of I'm already having a caffeinated drink and then I have ketone IQ on top of that. Now if you don't Like they have one that has caffeine also, but I'm already drinking caffeine outside of that. so I just have the do the one without caff Yeah without caine and it hits fast too. Yep. Like I'm only twenty. I'm drinking it like right before we podcast and I can like feel it kind of switch over about ten, fifteen minutes.. Yeah., works quick.. You can test it on a pea stick by the way ty I how you said that I want to do that. Yeah. thirty minut, P on a st.'s do. Is that what Well, that's what I've seen Th thirty minutes, can see it on the compare we'll compare sticks. Yeah, but I think it depend thans. I think it depends on if you have food in your stomach or whatever. But you can test it out. but the pea sticks are super cheap. You can buy them Amazon. No, I've had. And they turn purple or whatever. Yeah, yeah. I used them when we were we were when we were doing the diet back the days That's what I was using. Yeah. Speaking of diets and stuff, have you guys because now we're at the age. have guys have you guys all done your colonoscopies we're supposed to? Have you guys done?ave have you done?? I haven ever doneir? I haven't done one now. I did a full body scan Wait a minute. you never did a clon off. I've never done one So this iss like a big deal. We're supposed to I mean, I don't I don't want to like Kaiser has been hammering me about that. This your public service announcement, but I've heard some various things like money perforated colon. like the. Yeah, I mean, there are some risks associated with it. So did just say that? I'm not saying you shouldn't do it. but there aret not cover that? It did, but it's not as detailed So when you go on the full body MRI scan website, I know this because I went to the doctor for something else for some other blood tests and the doctor's like, you haven't done your, of course, they you feel. I'm sure I'm going gonna get And I told this. I said I did the Punnvo full body MRI And she went on the website and on our website it does say it'll notice, you know, large issues, but you probably still want to do a colon off to look closer. So then she was like, well, there we go. So we need to do it But yeah, I've never done it. Are you going Well, so here's the thing. The issue with colon cancer is you don't get symptoms until you're in a bad position By the time you get symptoms then they'll see him be like, Ohh my go you're this stage. Yeah you got to do aggressive treatment. Colonoscopies will find it so early that it's really easy or they'll find precancerous polyps or whatever So I get it, but it's so invasive. Yeah. So I told the doctor I'm like, you know, I'm hey, did the full body scan. I really don't want to do it. She's like you could do, there's this other test you could do But it's also not one I really want to do where they send you a kit. Yeah. and you coal line. Yeah, I have that just sit in my head. That one too I have it too. Yeah that's a. I didn't know there there was one that you could poop in it like a bag and then you mail youroo Yeah. I should do that one. And then and then they look and they look for markers. The opposite of Santa Claus. you just say You like here you go. hereere's my present. And then they when they look for markers and if they see certain markers, then they'll schedule a colonoscopy to double check. If they see no markers, then I guess you can wait two or three years or whatever. But you still had a poop in them I mean, that's much better. That's better than the other way around. opening and giving you a what you gonna call it? Yeah. Don't you think so? Yeah, it's better, but it's still not great. Well, no, of course don't know I don't think there's a great way around this. I have the same kid, Jessin at home. It's literally sitting. It's like right there. Yeah like a week ago it's just sitting there. The stuff you have to drink all day before you go do it is crazy. The colonoscopy. Yeah. Yeah, dude, and I've never done it. too clear you out. My brother did one. Did use some kind of sedative or some some kind of drug When you're doing that? Yeah, and you're not asleep. Yeah, 'use my friendother. And I was trying to get him to go this is a long time ago maybe doctors are gonna to write in and just blast. Oh, It will get blessed. He was mess up though he was on something was all out of it 'causeuse like he wanted to hang out that night and he just had a coonoscopy. Your buddy? Yeah ike you look right, dude. I should take you home, D they? I think they went in tryrying to too far Yeah tryry to hang out after a a day that, like, no, w wayit, I don't know what is about It be my wing man. I mean I to hang. Oh my go. Yeah, this is like way back then. Yeah. I'm gonna need a day. was not He was not. It's fifty is the number, isn't it? No, forty No Yeah. once you're forty, look at it' past. When do you get your colon when you supposed to do colonosopy? I think it's Well past that age. I'm pretty sure it's fifty. No, it's forty dude. No It's they just they thought you werere already past fifty. That's all my data. She's forty five. Oh forty five, o. They got me you'rearely passast it They're like, De, he's al overost sixty. you need you need to do this Yeah. So how effect lets look this up How effective are colonoscopies for survival rates? I think let's look that up. I don't wantan to look how effective they are at detecting cancer, but rather do they really affect Like survival raids, they have they made an impact? What was it dor. Benson was one that pushed Oh yeah a full body scanner. By fifty to eighty eight percent so undergo the procedure once you detect it. Right. u Here we go. Wow, stududies show that screening colonoscopy lowers the risk of death colon cancer by fiftycent to eighty eight percent Well, All right, Sorry. That's. That's a good number. Yeah dude. That's pretty solid. It is compelling.'pe canan you do general anesthesics? I don' wantna be awake You know? I don't w want to be awake. Hey what's going on over there? Do you wantan to be put down? you How long? Yeah, I don't want to know how long of a process is it I don', look up bit. how the philosoph? This is important stuff. We all are. We all need to get this done. Well the conversations we have now are incredible. We're losing fifteen to thirty minutes. I know. Depends on the range there. why not I wanna be at fifteen minutes. I can do that. fifteen minutes. thirty minutes. thirty is a long time. Thty is long time get out now? Yeah, yeah We way past here. but it says plan to spend two to three hours total. Yeah at the hospital. Yeah So my brother did it and he had to drink, I don't know what it's called. It's like he said it was like an orange drink, I guess the color orange and And he's like, dude, it cleans you. Oh it used to be like a white mily look. Oh, I don't know. He's like, bro, you go Oh yeah. you go until not I was with somebody where they had to do it and I was with them all day long. So it was like it's just onnce it gets going her you're on there you're basically just living on the toilet for a day. Mirr relax. That's all it is Yeah. I guess actually buy over the counter. Okay. I don't know I've never used. I thought it was like some special thing. Yeah. It was it was literally like a u She had to do like a gallon of it Oh my go. Yeah, it was like a ton Yikes. It was a lot. It just was a drink on all. I almost had to get a colonoscopy once because I was in my twenties U and I had some issues going on and I went to the doctor and they checked me and they're like, now you're fine But it was because I ate Captain Crunch cereal What yeah, dude? Oh, and you were bro. justut It didn't just cut up your mouth. Oh Eespecially you was soalled a whole shoot. Bro. I'm to be towning a b. It get you fast And I felt like the next day, but I freaked out I went to the doctor. was de. That's fun, That's a good time. Captain Crunch, dude. This t's crunchy. Tar your jaw This tears everything your. It doesn't get soggy milk though. Does't just tear off the roof of your mouth? No. Pour me up Oh I got.ason. You guys want some unverified news local news Yeah Yeah L complete like disclosure. like I I heard this from just people They' at like this gymnastic gym. And this is lo old news. So there was like all this hoop law around this trailer park home. It's like an upscale trailer park home if that's a thing. I li Yeah. sorry the key's sorry. got astray.ry. Sorry, Yeah, so there's all these cops and like everybody was wondering in the in the community like what's going on here? They' like raiding this house It turns out the FBI was there raidating it and so then it became like a Facebook thing of everybody like speculating, o, what's happening to this person in of course they're thinking like maybe it's like child porn or like it's something something in that yeah direction. Well, apparently like according to you my insider source They said that like this person was actually then taken in an ambulance to the hospital because of formaldehyd poisoning Yeah. And so now you start with how you get for formaldhyde poisoning, right? For me, like immediately I'm like, is this person like a fricaking neicrophiliac? Is this like a dead body ear Yeah, you know, because that's preserved that's what you use a preserve like Ues a preserve. So I wasn't that far off Apparently, like according to them, they were saying that This person had like on got access to the black market and was able to buy likeike testicles that were ferment formaldehyde, you know, encased And was sucking on eat? I have no idea. some crazy fetish I know And yeah, so that's the kind of person that was living like, you know, a couple miles away. I don know your place. Wow. Wow. I was like, cool. So like a you know, b a weekend kind of Jeffrey Dahmer type Dude. greatreat, you know, like can we be out with the news with this and like a full report or do I have to like, you know, have nightmares. He kids Don't go in that direction. Yeah I was like let's let's avoid this. That's where the ball Imunity. Yeah. the Tis The TEis are over there. weirdysical eater. You know, you know, you know what glandular therapy is remind me that. So back in the day, eating an organ they believed corresponded to your owngan own health toward that's livere. I mean, they would eat testicles of animals, thinking Yeah. That's livere. isn't eat testicles too? Yes. C was is big thing Yes. Oh, he did. Yeah. Oh yeah, he did all that raw test bols. Yes. Any raw. Yeah, and raw, bro. Why can't cook ' them That's what I always wonder. why not cook it? Yeah. You're going to be gross. cook it What What's the problem with cooking? Why does that have to be? Is he still relevant? Like he's falling No, no. I have not. I have not heard anything about him. But Katrina asked me the other day about him like, as we watch that documentary a while back and she's like, whatever happened to him? You know what's weird these days fell off a cliff. The cycle of Flash in the Pan fame is so fast now. Yeah that somebody will become turn everywhere and then gone in like a year. Yeah It's wild What does it say there? He's still there, huh Yeah six million TikTok followers, three million on Instagram, but according to this, he's faded from his pop look on Instagram? I'm looking at him right now. Is he posting still? Yeah, he's still posting But it definitely looks like he's way less relevant for sure. Yeah Yeah know, we hope so That'sah that's I mean, that's so crazy. Mbe he's the guy. Yeah. I mean, he doesn't look good either Like He didn't before either. It looked like he was Raw testicles, actually what would it look like. You know, what's interesting is to see Paul Saladino's progression from his carnivore diet. You bro Yeah. L adding in carb Lane Now eating everything. Lane roasted him so bad the other day. Lane did like a timeline. Lane lives for that. I know he does. Lane did like a timeline of his diets I mean at this point he's kind of like becauseuse he went do you know he was actually originally like vegan He was a vegan. Yeah. Th thenen he went carnivore Yeah. And it's like cured everything. and I only eat meat. That's all I eat. Yeah. Then it went honey, then it went honey honey, and then fruit And then I'm gonna to throw in. the progression of like people that are super like dude. exxcited. And now' Now he's eating vegetables, fruit. I meanorm all kind He'sing calming down into balance. The next one, what's the next one? Sandwiches? not. Sandwiches areandwiches're mad, dude. I mean, we there's a lot of just listen. I'm not going to discount that some people with lots of autoimmune issues can benefit from a massive elimination diet, which is what that is But what you're looking at with a lot of people who eat in this way is dysfunction It's like a form of orthorexia And so it doesn't it isn't surprise. wouldn't you also even the people, even the extreme cases, right have major automune sy. M the Pet Peterson's a good exam. Right. But even her actually she's gone away from just doing that too. She's re she had to reintroduce stuff. What is she e now? I don't I can't remember everything, but I do know she's talked about it.. It's been a long time since I've peeaked in on what she's doing Um But I know she's not just eating just meat anymore. And that's a great example of my point I was going to make was I think a lot of people can benefit tremendously from a very strict elimination diet, which that's what that is. And then heal whatever autoimmune issue you've got going or gut issue you got there. And exactly, Th then eventually you would w to reintroduce things that are not offensive that are in other foods. So you have flexibility. Right. And so Justin went cararnivorore for a little bit Yeah I to dabble every now. I just like eating meat, dude. It's not even about like, you know rigid lines or anything. It's very rigid,. who made you wantan to go? I feel like he's worn. I just like it. Yeah I gonna say, I feel like it's a more simple approach for him. It's just like he's oppos a vegan, dude. That's why. That's why,'s why But you to be associated with it. Youventually got sick of it, right? Like eating the meat Yeah, well, I didn't you know, you're not really energetic. It have a lot of like performance benefits from it or anything. I just you know, you guys are giving me so much shit about being fat and Just kidding. We traumatize It's b It's lazy dog. It's just how easy He just a bunch ofat the barbecue that then you throw. That's it. one hundred percent. Yeah.'. I could just do bacon on top of likeg burgers You know, like for me, it was just a fun experiment Like very long, right? And I still added cheese, dude. I was going I was like again, no rigid lines. C Core. Cheese meat, know How long did you do it I did it for a couple of weeks Yeah. was No it was like a month. They What cheese was we was it Parmes? What was it that we brought up the otheright?ar H protein per calorie or whatever they They sell Parmesan crackers at the store now. Well, so it' two of them and it's like p those inst ste. So I thought it was Parmesan. I'm glad I got that right becausecause I was making my potatoes in the oven and one of things when I make like my tri Tip or some of I do these garlic, parsley, butter and Parmesan potatoes that I make And I went town on the Parmesan because of that last thing I was like, Protein. Yeah yeah exactly.ally I like sprinkle it on for a little bit flavor and I'm like, Oh, there's m make a layer of this. So these are protein potatoes now. Joy mode is a pre sex supplement that boosts blood flow and performance The ingredients in Joy mode have been proven in studies to do what they say they do. give you better erections, better sex. better performance. It's really works guys. Lots of people write in after using Joy mode And they write in and say, I didn't think this would work, but forty five minutes later, I could tell a difference. Now personally, I also like to use joy mode as a pre workout because more blood flow is better for workouts as well. I get better pumps in the gym. So joy mode, good for pumps and your muscles. and you know whereere else. Go check them out. Go to try joy mode. com forward slash mine pump. use the code mind pump, get twenty percent off. Your order Back to the show. Our next color' Alex from Mississippi. What's up man? Hey boys, just doing I' just sitting here doing a little reading. Y'all seen this one? The one I interrupt. Yeah. It's awesome, dude. Yeah. Yeah, it's good. looking at the routine right now, you know, trying to put a little something together. G good deal, man. going on, Alex, How can we help? It work for you? Yeah, I'm gonna read my question to stay on topic. My original question was thirty four year old dad of three struggling to figure out correct intensity, consistency and volume. I need everything else going on with workking kids and spouse and everything trying to increase these variables E time I change one, it seems like I go too far. into soreness or tightness or just my central nervous system is toast for a few days. So like by the time I get to the next workout A lot of weeks I just don't feel ready for it. I'm just exhausted from the previous workout or work or whatever U I have' been a gym since I was seventeen. I've done a lot of things wrong U the last few years, but I've also learned a lot, especially from you guys been listening probably since around twenty nineteen and I've doubted a lot of things that you guys have preached. on the podcast, but still trying to learn how to adjust these variables As I progress, even as I age And I'm wondering, One day of a week of training for Mic a Maps anabolic be adequate Or should I go the opposite direction and dive into like a MapPs fifteen training protocol Wh couldo to give you a little more background As a younger lifter, I had some acute back injuries that led to several years of back pain. One was a parR stress fracture revealed in an x ray other three bulging disc revealed in a MRI I know that these The pain from these may have started with the cute adance But I've learned from another coach that I had worked with that the chronic symptoms stuck around due to over training, poor sleep, stress management U things that I've learned to manage better I work for Pepp' Farm as a vendor. so I deliver, sell and stock grocery stores with goldfish, crackers, Milano cookies. bread and blines. So I do walk ten to fifteen thousand steps a day and I'm up and down. pretty active. I have dialed back a lot of my training, again, advice from you guys, improve my sleep quality and increased ability to manage everyday stress But I'm wanting to progressively dial up the training get some of my strength back to where it was before the chronic pain Okay. where should I go from here? And your pain's okay now Yes, it's I actually I hired an online coach out of Florida that works specifically with back pain And he taught me essentially not only how to you know Start the right U movement and progressively dial it up. And but also a lot of the stress management desensit the desensitizing techniques that he taught me to remove my brain out of the equation He taught me a lot about the neuroplasticity of the brain and how pain can be a learned behavior. And so now that I've gototten a lot of that dialed in someome of the actual specifics to programming Um I'm always trying to improve on those. Eespecially as I want to keep getting stronger as I get closer to forty. Okay. And you said your sleep dialed in now or you worked on it. What does that look like U I probably used to sleep five to six hours at night. now I average seven hours and Good weeks where my kids don't have like late sporting events and stuff I can get closer to, you know, eight hours a night. Nice, what time you wake up in the morning Depending on the day, lot of morning it' four AM. other morning is four hundred thirty four hundred forty five just depends on the day. And then diet wise are you how are you with hitting protein and all that stuff? Yeah, I hit between. I weigh one hundred eighty five pounds. I hit in between hundred and sixty to one hundred and ninety grams of protein a day, probably. When you find yourself getting fried with your workouts. What does the workout look like? What leads up to that A. Usually so like right now I'm doing maps annabolic and I'm doing it defefinitely one day a week And so I can feel really good like today I'll go do like I haven't worked out since Sundays.s like todayod I'll go do Maps anabolic day one And I can hit it pretty good. L I feel really good right now because today iss kind of a shorter workday But by the time Saturday or Sunday hits and I want to hit day two. I'm still pre fried. and so I'll either skip the workout or I'll do the workout at like forty percent U And I want to keep like I guess I don't know. I just can't seem to get cashed you know some of the milestones of like what I what I and maybe I need to get out of my head what I once was lifting, what I once could squat and what I can squat now. Yeah. because my range of motion in a squat is definitely improved But I don't even squat close to what I used to squat in a shorter range of motion, I couldn't right now. I'm more concerned about the getting fried after one workout with everything that you're telling me. So I want to dig a little bit deeper. Well it sounds It sounds like he's over applying intensity in those words. Well, that's another question. I think Are you going a failure? Are you like hammering yourself when you feel good No, I feel really good in the workout and then even when I finish the workout that day U feel really good, but I am like Like if I get a set of squats, even if I'm doing a lighter weight Oh. I'm going like if I'm feeling good that day I'm slowing the rep down and I would say it's like eighty percent effort eighty to ninety percent Max I mean it's we're pushing max effort on those days. I feel good. And then if I'm not feeling good Dial it back. I might do slightly lighter weight and I'll speed the rep up a little bit because I'm just trying to hit the motion. But yeah, the intensityities dial back on those days, I do not feel good. But if I feel good, I'm hitting a pretty intense. But you're not going to failure No, not failure. Okay. Have you had your nutrient levels tested? U no, haven't. Okay. this sounds to me like a potential nutrient deficiency, and I would also look at your hormones. Okay, because you shouldn't feel fried from one appropriate intensity maps work out a whole week later. You do have an active job U, but it's not like crazy You are getting Not bad sleep. good sleep. You aren't hitting your Potein It sounds to me like a nutrient deficiency because you've got kind of some of the symptoms of what like a zinc or more likely vitamin D deficiency which that like. And that's an easy blood test. Really easy blood test. seeee where you're at U, and vitamin D deficiency will feel like u canan't recover Pain could be low mood Definitely affect your hormones. I would also look at your hormones. Because if you're in chronic low testosterone, that'll feel that way. Then you're going then this it's gonna feel like this also Okay. Yeah. and those are easy tests. Those are real inexpensive, easy tests to get And u C that also be like Not even like sometimes I don't approach soreness that much, but like there's definitely some tightness like in my hamstrings. Yeah L little Okay Okay because I'll feel that's when it'll take me like even if I do a low effort day like day two of maps anabolic Again, I know the movement is Good and a lighter effort But it'll take me multiple sets of a lot of effort and then it'll finally loosen up a little bit. And those are the days I wish I could push the envelope a little more continue to improve over time, but I have trouble doing that. Yeah. And where are you located? You you guys get a lot of sun there or is it seasonal? Oh Oh yeah, yeah, I'm outside all the time. Okay. over here Yeah, go ahead. Yeahah, get your nutrient levels tested V veryy inexpensive test and get your hormones level tested I have a feeling that's where you're going to see what's going on. If those come back good If everything's great there The next place I would look would be any kind of heavy metal or mold u exposure Because the symptoms that that you're giving me based off of the stuff you're doing and all that, it sounds like your're either nutrient deficiency or your body is dealing with some kind of chronic stress coming from an external source like a heavy metal or mold Okay, but I would if I had to bet and I don't know. we can't know unless we test I'd say it's autrient efficiency And I've had a few of these with clients where it seems like everything's good But like what's going on Th then we suddenly they start supplementing with vitamin D and like a week later it's like you just turn on the lights. Everything's feeling better Okay. So don't change the program. K keepep the programing as it is and focus on those two things. look at those. You're not overdoing it. I mean I think that should be the recovery. Yeah. If you're not training to failure, you're only doing map anabolic. You're even backing off on intensity when you don't feel like you're hitt where you're hitting your protein intakes. You're getting se seven hours of sleep. Yeah, good days, eight. You're doing a lot of the things that would we would normally go like, okay, here's like if you were really under ereatating protein, you would feel this way O for're like five hours of sleep Yeah Yeah yeah. Yeah. But those but those two seem to be okay And so I'm with Sal, like you're you're it's most likely something else going on here. and low low testosterone or a nutrient deficiency would be the next two places. You get them all tested together. That's a real easy, inexpensive test get your doctor And you guys have partners for that, R You go functional medicine through if you want Which should be out of pocket. But I mean, you know, you work for Pepperge Farm, I'm assuming you have medicalur. Well, we're independent contractors so I have to pay cash for all that type of stuff. Okay. But I mean I can do that. That's not like a huge deal. I wasn't expecting this answer so maybe I'm But I do this this makes more sense because a lot of times I'm like just stop being a sissy and just push the envelope. but I did that before and messed up my back. So I'm trying to do that again. Which also is another sign too is that a little bit of you pushing in and you get an injury. So it's a super easyy. It's a super easy test. So what you want is a full hormone panel. Yeah And you want a nutrient panel, which will include vitamin D And you just get those and see what they say. Alex, how how's Lbido Oh, it's ye. yeah. it's good. Okay, My wife probably wished it was a little less. Okay, Well that's a good sign. Yeah. Yeah. that's a good that's a good. J just so you know I had I had really low testosterone. My libido was okay. Yeah. So it doesn't mean that just I wanted to know and because if you had also had l libido,' almost be point of testosterone. Yeah. But ye Yeah, I've thought about that before, but I know that doesn't answer that doesn't answer all the questions And again, there's days like I'll wake up and since figuring out the back problem There's days I would wake up and I feel Be for years when you're dealing with chronic pain, like you're just exhausted all the time. And then I like got to a point once I fixed that thered days. I tell my wife M If feel twenty two again. Like I can't believe the energy levels at. And then probably like the last six months. I don't have the pain But I wouldn't say the energy And ility to push and work outout is where I wish it would be. Yeah. Yeah, why dot we do that Grade eight might be good just I mean, obviously like the amount isn't the issue and like we're kind of talking about that. But I think like just doing one thing a day to express some movement and contraction would be good. Yeah in the meantime, I'll send you maps grade eight, which you could totally follow and see how you feel But why don't we do this? Why don't we have you back on in sixty days, which will give you enough time to do your tests bothoth those tests and that way come back and they're there they're good We could start pointing you in different directions. or if they're not good, then we know what the answer is Gotch you. Okay, that sounds great. Yeah.'ll see you sixty dude Thanks, guys. appreciate you. G probably me a little scared but but that's what I mean, because because it's not as intense it concerning N not the intensity it's not the volume. Yeah H sleep's okay. He's not, you know, his age is okay. protein is okay. Yeah. likeike I mean, he should be able to recover from that Those are kind of the order, you know, It's like sleep. And I'm hoping it's heavy metal or mold because that's a much bigger ping of the butt. You got to move or like Yeah Yeah, but drastic. My dad is happening to my dad. And my dad, okay is always outside. He's alwaysways outside and he had Pain was getting worse and worse and worse. He'd feel like low energy D didn't know what was going on, G to the doctor. They take here, take Iibuprofen. Oh, you need more stretching. Oh And this happened for a while and now my dad's much older My dad's also worked hard labor since he was nine So of course, he's like, o, I guess my body is breaking down. MRIs show arthritis here or arthritis there He went and got a routine blood test. His vitamin D was low. We started taking vitamin D. It was like, boom Total change. It was like such an easy cheap. Yeah, It's like a light sw. You know, you know, my theory on that I've shared with you before with my own experience. Maybe it was like a certain level that you're used to. Yes. like he he was his was so high. like he was probably I bet if you were to ask him in his thirties and forties, he was in the sun way more than he is today at his age being retired and stuff Um, I think of myself as a teenager and and uh and kid I mean, I lived in the sun on the lake likeake just twenty four seven. and then it wasn't until a few years after working at the gym where I was under fluorescent lights all day. St still active. Y It still go outside. I still I still did outside stuff, but nowhere near the frequency an amount of exposure as Vitamin D deficiency is relatively common and subopptimal vitamin D is very common So it's not a bad place to look. I just I'm hoping it's that because that's an easy thing to fix If it's not that, then it's like, okay, we got to look a little deeper, which then is a bit of a pain. but D we'll see. Our next caller is Dale from Connecticut. What's up Dale? How you doing Da? It's up Whatell out guys H how can we help you I just want to say thanks for taking my question. Re appreciate it. So I'm going do an abbreviated version of my question, but My question is what approach modifications inor MapPs program would you recommend for someone who wants to put a lot of muscle on and get stronger, but has some nagging injuries that prevent doing certain lifts like squat for my low back and bench My front shoulder, u possibly from Crossfit someomeone who's struggled to put on muscle in the past, but I'm pretty sure I wasn't doing anything right. So after listening to you guys just a little background and context I'm forty years old, six to, one hundred and sixty two pounds currently. someomewhat active, but notot working out as consistently as I'd like I stopped doing CrossFit probably like eight, nine months ago and u I was in pretty good but not where I wanted to be and I've gained a bunch of fat and probably lost some muscle since then I've always Lanward being more skinny and always kind of thought of that myth of being a hard gainer, but I was doing Crosfit for about four to five days a week. for about two years and I quit because I was in a pretty bad place physically. I was like really run down All my lifts were suffering and they regressed. I couldn't touch any of my one RMs from like previous strength cycles Um, I was also full carnivore for most of that. because yeah. I've had struggled with gut issues for the past like eight, ten years. and I did a Lot of keto carnivore on and off, but then I did a stint of about three years of full carnivore. But towards the end, I started reintroducing carbs and I was tolerating them doing well. so I was adding them in in the last strength cycle and it really didn't seem to help. In hindsight, I probably was over training under ereatating. So Even with the carbs, I probably still didn't have enough calories. and just to speak to the injuries, I herniated a disc like fifteen years ago. U got x rays, went through chiropractor, he got me mobile again, but um After that U a lot of re aggravations and triggers, lifting stuff. and I'd be back at the chiropractor. I actually went through physical therapy twice for it. because it was pretty bad and, um Then my front shoulder that happened during CrossFit probably after about a year and uh It's just, you know, in the full range of motion of like dips, bench press, push upps. I'll get this really bad pinching pain in my front shoulders so and I have a three year old and I have like a limited work schedule. I do have like a kind of decent home gym. But I was looking at maps fifteen and I'm like, I don't want to get this and not be able to perform some of the lifts or you know how to modify them or address them or whatever. So yeah, that's where that and like the diet piece. Now that my diet's opened up, kind of not sure where to go if I want to get I kind of have an idea now from listening to you guys, but, you know, my My biggest goals are strength and, you know, putting on muscle. So good How's your gut health now? It's Much better. I think that u That stint of three years maybe really helped. but after reintroducing carbs, I seem to do fine with them. I just have to Sugar is really the big thing. I can't do too much of that. Okay. If so bumping your calories and eating more isn't an issue, or do you start to get gut issues if you just start eating too much As far as I know know, I don't think it would be an issue. Okay Yeah. Okay. It's actually a pretty simple formula for you so long as the gut health doesn't become an issue because if it does, you got to solve what that is And then that would be a functional medicine practitioner Yeah, you got to get on a bulk U and map symmetry would be a program or map fifteen symmetry would be a program What did your sleep and activity outside of workouts look like? What's your sleep look like? Sleep's not great. I've always struggled with sleep. I tend to if I can get good sleep, it's like seven hours. having a three year old, she's kind of going through like a little bit of aggression right now. so she wakes up like in the middle of the night sometimes and has a bed dream, you know, whatever. so that kind of will affect it. When you do get like she doesn't wake up oratever, are you able to sleep all night? or youake up in middle Most of the time I wake up at least once. Okay. So maps fifteen symmetry, you got to eat in the bulk. So that's going look at least like three thousand three thousand five hundred calories. Nice your body weight and protein, probably twice as much in carbs at least to make up the rest in fat. U and what I'd want you to do before going into maps fifteenent symmetry Let do our seven day overver training rescue guide, which is free Um and you can get that at mindpumpfree. com but I'll have Doug Send that over to you, the link to it. Awesome. foollow map symmetry too. And he's also going to send you map symmetry fifteen So do the seven day over training rescue guide first. That's week one get into the bulk right out the gates U and after that seven days follow maps fifteen symmetry And that's going to help with the pain. It's going to help with the imbalances. Use a weight that's appropriate. So if it hurts, go a little lighter, but I think it'll balance things out and make three to five minutes in between sets. so we're real strength specifically focused. The only thing I would add to that is some sort of a mobility routine. I don't know if you got one from your PT or you had one when you were at Crossfit. Did you have anything that you were doing for like the hips your, you know, upper back and things like that where you doing anything Yeah, a little bit of for the hips. backack has always been just you know, like extensions and stuff like that, but nothing really Beyond that. When you're talking about the front shoulder pain and you were pressing it with your hand, can you feel it if you push on it If I push on my shoulder. Yeah, if you push on the area, can you find ace a source spot No, no, not really. Okay. So but where you're poking looks like bicep tendon inflammation. U So you might want to try some bicep static stretches. likeike literally stretch your bicep out on that arm and usually looks like the arm goes behind you with your arm totally straight And do a static stretch there And if you notice pain relief right out the gates, then it's probably that. Theres a doorway sometimes for that helps. Yep Okay. Yeah that's that's that's it. follow that protocol bulk Seven day rescue guide. Jump in into mass fifteen symmetry. and so long as your diet is good and you're eating adequate calories, you'll get stronger for sure Awesome. That's it, brother Yeah All right, thanks a lot guys, and really appreciate it. You're good man. reach back in. excited to have you. Yeah. reach back in if you have any challenges Yeah, yeah, for sure. Thank you. You got it Snd him a half off for Prime pro also because I think I think he would benefit from Totally. adding some mobility stuff just for like scapula. I feel like we need a crossfit recovery guide. Dude. sink. That's actually a good. You what it looks like? Stop doing it. Stop. Do this. This is your new formula. I do crossfit for two years, four, five days a week plus carnivore. D Carnivore's not like No energy and you're doing a like that. Yeah I wonder. Yeah wonder I know. Yeah, yeah Our next caller is Elizabeth from Wyoming. Hi Elizabeth. Hi, Eizabeth Hello So thanks for coming me on today. I really appreciate it. Yeah, sure. Yeah, how can we help you So I said in my email U I I've been working out with a friend a couple times on and off and I've told her about how important it is to rest between sets for weight training muscle growth and She was kind of hesitant but she went along with it because she was working out with me, you know And she tends to be one that's she's an endurance athlete, but she also likes to weight trarain, but When she's invited me, I'm like That just sounds like a bunch of cardio. And so Her husband is a very proficient physical therapist who have actually been to see reallyally incredible. but she was saying, Well, you know My husband said that's not true. And so wanted to have a conversation either with her or him, but I wanted more to back up My What I'm saying about how important and restest is besides just well on this podcast, the m guys said it. So Um How else would you U recommend that I have that conversation. and I know like Even if you just do a Google search, it says bestest arst three to five minutes But, um, That's my question. How would you recommend having this discover? Well, maybe Yeahah mayaybe his angle where he's coming from with her is from a movement perspective because that's what how a physical therapist would normally and whether you're resting a thirty seconds or three minutes, practicing the movement has tremendous benefit and is good for you U But in regards of building muscle muscle perspect. He couldn't be more wrong. Yeah so if that's where he's going for. So yeah, this is interesting. So you basically want to win an argument. Yeah R I mean, yes and no, but I also because she's like I want it all. I want to have endurance. I want to be strong. I want to be flexible. Okay, but if you want to be strong, like Stop doing so much stuff and just And the the studies are pretty clear on this. The best way to do that to have all of it is not to do it all in a single workout. It would be to cycle and run and run phases of each other. I'd really like to hear from him because it's interesting to me that a physical therapist would say that. So I wonder if he's saying something else and she's hearing what he wants to hear or, you know, if he's saying you can you can still build some strength But you know, doing it this way, which might have selective hearing. But you're very limited But the data on like what makes strength training strength training anaerobic training versus aerobic training is u, like the most it's like some of the most established U science in the science of exercise. It's like super It's not even something anybody debates because it's very, very clear So it's interesting to me that he would say that, but I mean, honestly Elabeth, like a simple Google you could probably send him You twenty remote creditycle video. Yeah, and it's just it'll just so it's like I'm wondering if he's saying something else U because sure because you have to what you're training when you're training for an adaptation What you're actually training is an energy system. Okay. So if I'm training for endurance, I'm training the energy system for endurance, which is glyccolytic When I'm training which which strength also involves that, but I'm really focusing on something called ATP And so when I'm training for strength, if I go pure Glyclytic, I'm going to get stamina. I'm not going to get a ton of strength U, But if I want to get strength and explosive power pushing into fatigue in that way takes away from them. And you can just look at athletes Look at endurance runners versus sprinters. How do sprinters train versus marathon runners Sprinters sprint and they walk back realaerobic. They wait for a while, they take their time and then they sprint again They're not like running as hard as he can long distances because that would be stamina. If I had to guess how this conversation went, I could imagine I can envision the two of you working out together. She's doing her crazy circuit training with no rest period and you're telling her Hey, mind pump guys talked about this before If we want to build muscle, we need to have longer rest periods. And then she goes back to her husband and says, My friend tells me that I need to have longer rest periods if I want to build muscle. And he goes, That's not true. So And the with with that that context, if it went like that. He's right, you can build some you could definitely build some muscle and build some strength without very limited Yeah, but you' but you're limited to that right? And at some point she will adapt to that mode of training and then the best thing for her to do would be to move out. And I'd love to have that argue with them all day long because I'll concede that yes, if she if somebody who never lifts weights Lifts weights in a circuit fashion. they can absolutely build some strength and build some muscle, but it's very limited to how long like So she'll build a little bit. She'll adapt to that and pairs th. And then she'll plateau Yeah. And so the next and then again, the next best thing that she could absolutely do would be to to ch. Now in the opposite would be true. If I if she was a power lifter who rested for five minutes all the time and for ten years, she's done that Throwing her through a circuit training with short rest periods would build muscle too But if that's what she trains all the time, it's not I maybe. So I mean, all you gott to do is look at how strength athletes train versus endurance athletes' very different Yeah It's very, very different. They look nothing alike now Oftentimes you'll hear someone that says, I want everything. I want endurance. I want strength. I want stamin and I want flexibility. And so and you can get a little bit of all those things, but you'll never be great at any one of those because you're trying to do all of them which is okay if that's what you want So, you know, it really depends on the individual, but I will say this, you have to be very careful. prorogramming gets really, really Nitty gritty when you're trying to get everything because the tendency to overdue it all when people want that. So it's a different conversation. Yeah. Right. Yeah. and she's I mean, she's definitely one of those people that I mean, she really enjoys it and Well, you guys would say yeah, you're way over doing it You know, I mean, That's like you said, another conversation, you know, and she's fasting and stuff and I'm like, I making your life too hard. Well Elizabeth I mean that you you know the best way to win these arguments is to not have the argument to just go do the thing. G do your thing. Go do your thing And and when when she sees your transformation and strength and all the things you are, go like, I kind of I tri to tell you. I tried to tell you there was a better way to do this. How t How tied are you to training with her? Is this really important that you work out with her? Its It's just been a handful of times. She It's funny because she's actually my boss. and so we were traveling for work. so we went to the white room together and she was like, I'll do your. You know, work out with you. And she did And we've done it a couple times and It's fun because you know, like at work, we'll take a squats break and we'll go do some air squats at ten and three and we get a bunch of people, and it's Um Yeah, I mean I like to do some strength training and cardio like four days a week or so, three to four days. and She's every day and I'm like, nah I'll give you a little life advice because she's your boss. U you know, don't push too hard to try to win this argument. Oh yeah. and you just and we're good friends too. Okay. Yeah justust train yourself Yeah and when you do your workouts with her, if you just having fun going have fun And if she ask you questions about your train, you can answer them. But it's really hard with somebody set On something like this, it's really hard to convince them otherwise. You got to kind of wait it out until they really come back to you. Yeah best thing to do is just go getong get strong on your own by herd squad That's exactly what I would do. Whver she doing, you would say, hey, how's that circuit training working out for you? b. Well, and I think it's working out because You know, I mean, we've worked out together two or three times tops And we are good friends and we can have those conversations and it's not like I deal with work at all but Um But she came back to me and she was like, Hey, I mentioned that to Craig. So in my head, I'm thinking Oh, so you thought about that And you questioned the way that you were working out. So I was kind of like, okay Maybe it's working. I don't. Yeah, yeah.. Just keep doing you. Yeah. You can refer our podcast too. I mean she can just listen to how we describe it. Oh I do. All the time, all the time. I'm like, Do not let your twenty year old get on GOP one. She just needs to work out like Oh my stam. Yeah ye If you by the way, since since since you like this stuff and you're interest you're like I don't know if you use our askmindpump d. com but our AI is incredible for this. Itll pull up episodes and stuff. Yeah. So like you Yeah, you so you could have prompted the As Mindpump and you could have got like a really good like Bakdown of argument and also clips. So. Oh, that's a good point. Yeah. Yeah, I kind of I don't know, I hate the AI stuff, but I got it. I get it.. I get it. for you. Yeah. You know, here's the other thing too, and just this is a trend I don't brain. I don't know if this is true or not. But in my experience when you have a couple both somewhat into fitness and one of them is really over training a lot. The other one tends to be the same. And so you get this kind of this have a heavy bias. Yeah. And so they start to feed into it, you know, like they're both just overdoing it all the time and So I don't know if this is the case with both of them, but that might be Yeah, it could very well be. I mean, they run together a lot. I think that's their main thing is runners So, you know, and I'm like, you know, if you're outside and you're running together like I'm not raining on your parade at all, but if you want to get strong, like you actually want that, you have to rest. Y. And you got to eat too. You are correct. She probably doesn't eating Oh. At least she's big on protein. so lo was like, well I could guess she underrereats in a. She said she intermint fast already She's She's a faster a runner and a circuit trainer. flags.ready I al can picture her. I know exactly what I know She looks and trains like. Well, tell her if she ever gets to a point where she gets frustrated or hurt or burnt out. Right. Have her write in and we'll help her out on air just like we do with you. You guys similar arere you similar in age or she a little bit older How much older she? twenty seven, she's thirty nine. Oh thirty n. Okay. Yeahah. Yeah Yeah. sooner or later her body will let her know Yeah. Yeah. I mean, she's she's doing she's good now, you know, and but Yeah, I And it's I mean, that was kind of an example too, right? Be I'm not trying to call in for someone else. but It's also u something that I have run into at my gym. but Anyhow. So I appreciate your help guys. It's common. Yeah you got it. Yeah,ol. You're the right track. Yeah. Stay the course. You know what you're doing. Use your intuition Thank you so much. I appreciate it.. Yeah she threw and it was my boss.. I mean I would tested Barry under the squad. She's coming back in with her husband's support. But I mean I'm surprised because I'd like to talk to him. you know I think it went down exactly like what I just said. I think they were talking and she's trying to convince her, Hey, we got to rest if we want to build muscle. Yeah. And she's like, No, I don't think so. And then she went back and told her husband Hey, my friend tells me in order for me to build muscle, I have to rest for this long. and And he's like, that's not true. Yeah. I bet it went down just like that. Yeah, maybe. And exactly. I mean, otherwise like I'd love to have him on the podcast.'ll have I'll have that debate all day along with. But it doesn't make sense. The physical therapist would know better. They know this. No a physical aid. now phents. Well, they would they but they understand training modalities. They understand like he's correctional exercise a guarantee he a't doing circuits. Thats what I'mrect He'ss doing. He's trying to get people stronger too. He's he's a runner Yeah, yeah. How many physical therapists runners do you know? Yeah, I knew a few, but I'm saying knowledge wise maybe doesn't apply it, but you know, I'm wondering because that'd be weird coming from a PT. R To say that. Yeah Our next caller is Jenna from Wisconsin. Hey Jenna Hi Jenna. What's afternoon? Hey Boyers. How's it going? How good? How can we help you , thanks for taking my question. I've been listening for probably seven to eight years now And you guys have really added a lot of value to my life. so I really appreciate you guys. Thank you so much. Thank you. How can I help you Okay, so my question is and I've condensed it just a little bit for time's sake I've been dealing with a reoccurring right side hip slash sosoas issue And I think it's a tightness that flares up after heavy lower body lifts like squats and deadlifts Should I continue working through this using map symmetry? Or do I need to take a step back and modify my programming more aggressively before pushing lower body strength So a little bit of context. I'm thirty one, M of two, five foot ten, one hundred and eighty seven pounds And I've been lifting for probably about ten years now I recently started symmetry and noticed on my right side, especially during like this single leg U suspension squats, My forem seems to break down a bit on that right side And I do feel some discomfort in my quad and the hip area I also recently had a trainer assess me And she said nothing major stood out as far as like the different movements she had me go through. Just a little bit of tightness in my posterior chain And I've been given a lot of corrective exercises, but I do feel a little bit overwhelmed and like a simpler approach if possible. My overall goal is I want to keep building strength, but I don't want to reinforce this imbalance and tightness. I feel like it's kind of been limiting me for a while. Yeah. You know what's interesting about this, Jenna. so U, soass tightness, usually Looks like we got to work on strengthening the core We got to work on hip strength and stability. People who strength train a lot and work out a lot. It sounds like you know, you've been doing this for a while, you know what you're doing sometometimes it's actually weak hip flexors. I know that sounds crazy. becausecause you're told it's tight But I've encountered this. I've seen other people encounter this. And and for trainers, this is like a mystery sometimes because that's almost never the case with the average person. But with someone like you, that might actually be the case and so hip Flexor strengthening exercises may actually be what you need to do Okay. yeah. and like the trainer that I did meet with recently, she did give me some movements to do that would help with strengthening the hip flexors because she kind of had an inkling that that could be part of it because she said it didn't seem like it was super glaring like Well I do tend to notice a little bit of tightness, but it definitely like flares up after those like heavier lift days. It's usually the next day that I notice it. What's the hip flex like strengthening exercises that she's giing you So like she had like the one where you like Stay on the floor and you have the catabell in front of you and kind of lift your leg over and up kind of on each side. She gave me Um like clamhells with a band and I don't know if that seems more like P doctors Yeah. ye. But she gave me a different like like hip like shifting movements, like squeezing a foam roller between my legs a little bit U more like a primer. type of thing, but I feel like a little bit overwhelmed with how many different exercises and things I have in my tool. I don't really know what's gonna to move the needle. What do you call your suspended plank one with one le? What do you call that, Justin? You know what I'm talking? Oh the suspended planank with the suspension trainer? No, don I think you're gonna do it on on the bench, I hear you Oh yeah. I don't know what you call that, but I lay on a bench and actually grabb the bench behind me and I have my foot with a kettlebell and I'm pulling my leg in towards my chest. So when you do the one where you're on sitting on the floor and you bring your leg over the kettlebell back and forth, do you notice any relief O I guess I didn't I didn't really notice anything. I feel like Some of the movements that I've been doing have been making a little bit of a difference because I feel like it's M isolated where I don't notice it as much unless I do lift heavy, Whereas for a while it was kind of just like in the background like always kind of there Yeah. I feel like it's a little bit better now that I've been incorporating some of these movements. I don't notice it as frequently. So I think maybe I'm moving in the right direction, but it'd be nice to just kind of narrow down. I got a move for you. So do you know how to do a Roman chair sit up on a bench Do you know what that is Okay. so sit on a bench so that it's this way, right? So you're sitting in the middle of it right? So you're sitting in the middle of it, facing this way. Anchor one foot in a dumbbell, the one with the hip flexor that feels weak, lift the other leg up and lean back like you're going to do is sit up and come up. This is a hip flexor exercise. And it's a strengthening one. So going over the kettleball back and forth is good But it's very minimal on its strengthening. The one that I just said, you could try some of that and I would do that a couple days a week And I would back off on the weight and intensity and everything else and see if you notice notice an improvement syymetry is a great program to follow. I think you stay in the first three phases of that and while you do repeat it. Yeah, and just just stick with that unilateral protocol for a while and you're going to see some of that just naturally strengthen and eliminate some of the discrepancies. And what it looks like is literally two days a week You would do like three or four sets of what I said. So you're sitting on the bench Hands behind your head One knee is bent, foot under a dumbbell, the other one is up And then you lean back like you're do a sit up and then maybe we d can find a video so we can send it to her. I don't know if we have. We should do a series on this because we've answered a couple this. the reason why I got in So I like Sal's movement so much that the trainer at least she was heading going the right direction. Yeah, she's pointing the right direction so I don't I don't want this come off like I'm criticizing, but in that position when you're sitting like that, it's shortened already. Sal's going to take you through a full range of motion. Yeah And so you're going to get a full stretch and contraction on And you're strong so you could do it because you' hard movement. You don't need any weight and you're just going to real slow, come back and come and the foot that's anchored, that's the hip flexor you're working. The other leg you're taking off so it's not. becauseuse you know if I anchor both feet, I could turn it into an ab exercise. That's not what I want I want that one foot anchored, lean back until you feel the tension, sit back up and do that like a few sets twice a week Back off on the intensity stick to map symmetry, first three phases And see how that feels. What would you call single leg soash crunch D that pop up? Mbe maybe single leg so as crunch I'll look for something for you. I mean, I have links, but yeah, there are tutorials online. Yeah. You understand what I'm saying. Can you picture what I'm saying? Okay. Yeah Yeah. Why don't we have y you on in a couple months so we can see how it works for you Okay, Yeahah, definitely. So just that couple days a week just kind of add it in like at the beginning of my workout or something. D' do it at the end and yet twice a week and go lower intensity on the movements that tend to bother you for the first few phases of symmetry. Don't go in the five by five. So stay in the unilateral U and then we'll see. You should notice some improvements. If if I'm right, then you should see some improve. I mean, we'll talk to her before the five by five. That's right. So we' because the five byx five is three months down the road. So we'll have you we'll you up in a couple of months Okay. Yeah, I'm actually in phase two. I just started phase two. I think I just did the third workout in phase two recently. So goodood. when you get to that when you get to the five by five cycle back through. And then keep it start start back over to one. Don't go through. donon't go through the third phase, go back to phase one. Y. and then we'll in touch with you then. Yeah, that sounds great. Thank you so much. I really appreciate your time. All. We really need to make a little MPTV because you know what I mean it is but it isn't. You know why? Because we we have an audience bias of people that work out. You're right You know, like it's not common in like the average person No, But the people that actually work out like you said athletes and yeah, like people that work out a lot there need a balance of strength between the all the muscles of the pelv the pelvis, the hip this is I get issues like this all the time. When I'm not addressing like mobility, stability and strength stuff in my hips And I'm in front of it and I'm pushing the weight they start talk it starts talking to me and I start feeling it all over the place if I don't do that stuff. So it's like so that this is why I think it is more common in our m.acked than also you're in a shortened position all day seated Yeah with their job. And so it's like, yeah, dude, I need to express that range ofotion and strengthen it. Got to give credit to the trainer though. The fact that she because that's not a common thing that a trainer would think to go unless you have some pretty good experience with somebody to know that. So She was heading down the right track, but the movement you talked about, that's gonna strength. There was another one I was talking about Justin. you do like a plank where you're b hard. Yeah, that's really hard. Yeah what you were just said is like you got to really have good strength and. Yeah, yeah I don't know what you call but that was what I was looking for that you do. You do I don't know the name for otherwise I would have thrown that what Sal said is a really good one because it take it's going to take her through full range of motion through it and she'll get a good stretch and contraction on it So it's a little bit more superior to the, you know, lift your leg over the kettlebell back and forth. Totally. Look, if you like the show, come find us onstagram. It's Mindpump Media. Thank you for listening to Mindpump. If your goal is to build and shape your body, dramatically improve your health and energy, and maximize your overall performance, check out our discounted RGB superbundle at mindpump media dot com d T