Building Muscle and Body Recomposition

If you want to pump your body and expand your mind, there's only one place to go. Mind pump, Mind pump with your hosts. Sal D Stefano, Adam Schafer, and Justin Andrews. You just found the most downloaded fitness Health and entntertertainment podcast. This is Mind Pump. todayoday's episode. Callers call in and we coach them live on air, but this was after the intro, today's intro sixty four minutes long. In the intro we talk about muscle building, fat loss, nutrition Of course we talk about exercise, we also talk about current events and family life. If you want to be on an episode like this where you can call in and get coached seend your question to MP Lve Caller com Now, this episode is brought you by some sponsors. The first one is Crisp Power A small bag of their pretzels has twenty eight grams of protein in their pretzels And they taste amazing. 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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 mypumpsstore dot com d I'm talking right now, hit pause, head on over to mypumpstore. comot That's it. Jjoy the rest of the show. All right, we're gonna talk about carbs. cararbohydrates, how you can eat them For muscle gains, strength and for fat loss, we're going to give you the breakdown. on your favorite food, let's talk about it. Let's go. Yeah, don't skip the carbs. Yes. Pro carb. cararbs are it's such an interesting It was so interesting beginning the fitness industry in the nineties And then watching the evolution of how people look at carbohydrates in the early two thousands today D real quick. Yeah, it was, you know in the eighties, nineties, fat was demonized. so everything was higher carbohydratesate. I will say it's a better movement than that. Yeah. ye. mean, because we don't need the carbs. Right, right, non essential. No, but I remember like it was yesterday You know, they come out with a book on eating a very high fat diet, no carbohydrate. Atkins was the doctor that wrote the book. And because it was so opposite from what everybody had been told, what you got to be don't, you, don't eat f That's bad for. He's like, eat all f you want. Just'tat carbs And it completely flipped the script and then people became afraid of carbs And so it's very interesting when you talk about carbohydrates, how people's opinions vary. When you talk about when you talk to athletes or bodybuilders, they'll have varying opinions People still have fear around carbohydrates or maybe confusion around carbohydrates. So I think it's good that we talk about. the first thing you know you said it Adam was that they are it's true that they're not essential There are three macronutrients. so macro meaning large. Micro nutrients are things like vitamins and minerals, but macr nutrients are proteins fats, and carbohydrates. There's three of them in food. Only carbohydrates are noton essential, meaning you can can survive. Survive without ever eating a single carbohydrate. Your body doesn't need them protein your body needs. there are what are known as essential amino acids. Your body needs to get them from an outside source. And then there are what are known as essential fatty acids or fats You need to get them from an outside source. In other words, you can eat ten thousand calories a day But if you don't have protein or you don't have fat, you'll die cararbohydrates, again, are not essential. So that gives us more flexibility around carbohydrates, but I will say this, they are in many cases, beneficial. So just because they're not essential does not mean they aren't beneficial or does not mean it's better to go without them. I think people have made that argument that because they're not essential then don't eat them. but lots of data shows that they are beneficial for a lot of different reasons. Even outside of like the reasons I think you're going to list when it comes to like performance and things like that, like I think that Just Lifestyle. Yeah, mood. The reason why I could never get fully behind the like the no carb move is because there's way too many foods that I enjoy that I want to be I don't want to you eliminate it, become ultra sensitive to it.. That's one of the things they don't talk about either. It's like if you decide you're going to go no carb and that's going to be the way you're going to live Then when you do occasionally, if you ever do, have a birthday cake or do things like that, boy, the way you respond is so different than somebody who has actually allowed carbohydrates to stay in their diet on a regular basis. And so then you have these crazy swings. And so to eliminate it completely and to be ultra sensitive to having any at all, I've never thought What's interesting is there's this paradox I believe it was Dr. Mercola, who early on was an advocate for like no carbohydrate diets Later, he started advising his no carbohydrate clients to include a day with carbohydrates because it's this paroxical thing that happens When you avoid carbs too long Your insulin sensitivity gets worse. Right. Initially it improves. So you'll improve your insulin sensitivity avoiding carbohydrates over long periods of time, you can actually cause yourself to have some issues by avoiding carbohydrates to the tune of Worse we don't talk about that enough with the carnivore diet people. Yeah, it's definitely and I've seen this with clients too, like have been, you know, deprived of carbohydrates way too long and then, you know, it's insulin resistance, you know,. And there's also then they have a hard swing the other way. Yeah. and they go off the road because that's the other part the behavioral p is the other part that's like very few people can live the rest of their life eliminating a macro completely. Forever. Yeah, forever. it's unrealistic for most people Understandable if you have a special condition that forces you to do that and that and the only way you're healthy U That's different. But for general people, it's actually the first medical diet is a no carbohydrate diet. So the original ketogenic diet, which is different than the ones that people do now, but it was very high fat, veryer strict. It was actually low protein. So you ate what was called essential protein And there were zero zero zero carbohydrates And It was to treat epilepsy. It's one of the first, if not the first. Isn't it recommended for cancer also? In some cases, people can do it and it has a beneficial effect known as the Warburg effect, where cancer cells can't survive off of ketones like normal cells, notot true for all cancers. So there's also been some myths around this that. Oh, if you just starve cancer cells by going ketogenic First off, your cancer cells can take proteins and turn them into glucose But number two, we have found that there are some cancer cells that seemed to not be affected. Do Do you know what cancers it is? I don't No you don't. I don't. I just know it's not a cure all in that case, but in some cases might actually be What's yourory? You have a theory on why certain cancers so, but not others Cancer, I mean, we're going a little off here, but it's very complex. We label one thing cancer but it's a lot of different dysfunctions that look similar in terms of you know, cells that just continue to to divide and replicate One cancer can be very different from another and how it responds to So it's It's so hard to treat. Okay That's why they can be so hard to treat. Interesting. Yeah yeah So so carbohydrates are beneficial U for many different reasons. athletic performance, this is a fact I really hate it. when people try to make the case that you don't need carb if you go on a no carb diet, you'll have the same athletic performance as if you had carbohydrates.s Its so it's so proven to not be true Athletic performance is better with carbohydrates. You have more power explosive power and more strength. Now long, steady state kind of stamina. like if you're going to go on a really like if you got if you're going to go on a really slow run for long, long, long distance or a long walk for long long distance, We don't necessarily see a difference. But if you want strength or speed or power Or the kind of endurance that requires strenuoused energy But even even carbohydrates. Even that, Sal, I remember when we had Zach Pitter. Yeah on the podcast, who's an ultrarathon record holder adapted athlette. And Yeahah, and he is a fat adapt athlete. so he runs a ketogenic diet, right? pretty much year round. But then he for race dayay, he actually introduced carbohydrates So even the ultra marathon person who's running long, long distance like that still finds and fat adaptive, right? So already used to running on that system. finds huge benefits from still utilizing carbs. Right. When it comes to building muscle, they help They just help. That was I remember when we dabbled with the ketogenic diet early on the podcast. it was like year two or three. It might have been even one. Yeah, it was early. It was I know we were in the other studio. Yeah, R. So it was definitely in the first year or two. and it was going crazy, right? Everybody it was talking about there's podcasts. Oh there' so many podcasts. Yeah, there's like Kid do whatever. Yeah Kid do everything on Instagram handles, all the things, right? It was it was definitely the rave, all the rave. So anyways, we did it And I was right in the middle of I just been I think I had just either stopped bodybuilding or I was in the middle of it. I can't remember But I was like peak size, I was two hundred and forty pounds and like eating five thousand cow. And then I switched over to this. And I just for the life of me, I couldn't feed enough to build muscle I mean it was I found it great if you wanted to just lose because could I kept I felt I filled up so quick. And then my performance in the gym was like horrible. Yeah. I mean, I just I feelll flat. I didnn't have the motivation to lift, like the pumps were terrible. it was just It was tough for somebody who is trying to build muscle to run that diet. Now I'm not saying it's not possible. There's always an example of somebody who is the you could still build muscle on it, but typically will build more and more effectively with some carbohydrates in your diet. It's just building muscle is already difficult. It takes discipline and planning and consistency U And so it just adds a layer of complexity to that process. It's like already something difficult for a lot of people to do is go out, go build five, ten pounds of muscle.'s just not easy for a lot of people. Do it now with without a very beneficial macronutrient like carbohydrates, is good luck. Right. And what we also see with no carbohydrate diets is they can affect hormones negatively So we see this in people in prolonged no carbohydrate diets. So women tend to be more sensitive to this than men, but both of them Now that being said, because carbohydrates are not essential And there are individual variiances as to how people feel eating them, you have flexibility with them So We're not we're basically saying no carbohydrates is probably not a good idea, but you can go on the lower end or the higher end. And some people do better on the lower end and some people do better on the higher end. And the only way to know is for you to test this out yourself. And the carbohydrate that you want to trade this with, in other words, if I drop my carbs, I'll typically increase my fats to make up the difference And if I drop my fats, that'll increase my carbohydrates. Now, when caveat is don't go below, a certain amount of fat, essential fat, but if you looked at up, it's going to be lower than what I typically recommend. I don't like women going below sixty five, seventy grams and men going below eighty five to ninety grams So if you're getting that much fat, you can bump your carbs. and if you lower the carbs, you can bump your fats. Don't go I typically do not like people going below one hundred gram of carbohydrates. I think a hundred grams is pretty low. Yeah. I don't like people going lower than that but you can go as high as whatever your calories will allow. And the way to know if which one works better for you is to test this out And you could test this out on a week or on a day. And what you're looking for are things like energy, satety, mood So I have fluctuations in energy and then my performance in the gym And've had I've trained enough clients and I know you guys have as well, where I've had clients that do really well. with higher carbohydrates, they just feel the best. They have other clients that just do really well on lower carbohydrates They just feel the best. And so this because we have that flexibility, it's awesome because you can kind of play with this to find what makes. So a little more advice on how to do that specifically, right? is to figure out, we always talk about Eat your grams of protein and your body weight. So if you'rearget target body weight. So if you're try to be a one hundred and fifty pounds, eat one hundred fifty grams of protein, then you do the math on the calories of that, right? So let's say you figure out your calorie budget is twenty thousand five hundred calories Figure out your protein first and then that'll tell you how many calories that is of the twenty five hundred. and then the leftover calories, I normally tell clients first to just split it down the middle Half of it fat, half of it carb hydrate. startart there. and then we start teetering back and forth with different different directions., Hey, let's like that's how we start off. How do you feel? And then the feedback, Ohh, you know, I feel like I didn't have the most energy o in my workouts or throughout the day. Okay, cool, let's pump your carbs a little bit and drop your fat a tiny bit and then see how you feel. And then we'll do that for like a week and then report back to me on how you're feeling, How's the food feel? How's your digestion feel? How's out society feel? Because I notice that's also a factor in how I manipulate this. I find clients that struggle with discipline around eating do better run a little bit lower carb and higher fat because it tends to satiate them more and they tend to have less cravings. And so when I have a client that cares more about the craving side, I tend to run higher on the fat, lower on the carbiors. When I have clients that are more performance driven and they want to feel the pump and they want energy throughout their day and they don't have as much problem with that highigher carb, lower fat But every every client I've found is this is totally individual on what works best But that's kind of how I would always start this out. Yeah. I tend to do better, I would say, if you look at my calories, you probably classify my carbohydrates low to moderate. And I just kind of feel betteret that way. But I've had people you know eating similar amount of calories that I've worked with or friends They'll have twice as many carbohydrates in me. When I get my carbs too high I just feel groggy That's all. I just feel a little grogged and my energy isn't as good than when they're kind of on the lower to moderate range. But again, figure this out for yourself. It's very different from person to person. You also may find that one suits you better at, you know at doing some activities, and another one suits you better other activities.. If I'm doing nothing but podcasting all day, if I'm flying to another city and I'm going to be on three podcasts in a row sitting down, I need to be sharp in a particular way. veryery low carbohydrates, I do best If I'm going to go do a hard workout or I'm going to go hike for a long period of time, higher carbohydrates tend to be best. So that's another thing. I'm glad you said that because I think it does change based off of what you're what you're trying to accomplish, not only at that like say day by day or week by week what you're talking about, but even like phases of your life. So when we started this podcast If you go back far enough, you can hear me talking about eating five, six hundred grams of carbs And I was big carb guy and I was but I was training like crazy and that served me at that time. Right now it's I'm more like you. I'm lower carb to moderate carbohydrate. And the reason why that works better in my lifestyleough is I'm not training at that high a volume and intensity. And this helps manage weight better for me. If I were to eat carbohydrates the way I was eating carb, my cravings are high when I'm eating a lot of carbohydrates. And so there's more discipline for me to try and restrict from certain things versus if I just keep the carbohydrates lower, it's easier for me to kind of manage kind of my health and weight Where I like it to be in that phase. Makes sense, Justin, you're like low to moderate also, right? Yeah, I'm low to moderate and really it is determined on movement And so if I am if I know that I have like a really hard workout or I have some kind of like crazy physical activity, like I will bump my carbs just naturally. and that's just something I kind of fluctuate with you know, naturally on its own. Awesome Here's another thing too, and this is with timing. Carbohydrate timing could be awesome for people who are very consistent with the workouts bookend your workouts with carbohydrates. I love this strategy. So So, you know, carbohydrates an hour or two before you workout. And then that gives you the energy and fuel to have a great workout. And the data supports this, okay, very clearly. having especially if it's going be a workout. an hour or two before makes a difference in your performance. And then right after your workout. why right after your workout? Because you're very sensitive to insulin. You will suck up those carbohydrates. Your muscles are like sponges Does it speed up recovery? Does it help build more muscle? Maybe data suggests that it might, it probably does. I just like the insulin sensitivity. I like to be very sensitive to insulin when I eat my carbohydrates. Why? Because my energy feels good. If I eat the same amount of carbs, I'll put it you this way. If I eat the same amount of carbs at any other time of the day, sometimes I'll get this energy to of forty minutes after When I eat it right after I workout, you guys see when I come in here, I'll have a nice know serving carbohydrates plus some before I get here. It doesn't I feel great. I have great energy. I think it's because of the insulin sens too. I love this advice. and I love this advice regardless of what you consider yourself low carb, medium carb, or high carb person. I like bookingating around the workouts First meal So it starts your day because you've come off of being fasted for eight to ten hours of sleep So I like a breakfast that's got a good amount of carbohydrates in it and then boo ining your workout and then really tapering off regardless of even if you're high. So even if you're a high person, a bulk of your carbs go around that time. If you're a low person, same thing. mostost all the carbs youll have around that. And I find I think it manages cravings. I think you tend to sleep better at night for most people. Your point of there's not these peaks and valleys. I feel like when the body needs the most It handles it, digestion wise, everything. I just think that this advice has worked really well for me personally and for clients is to teach them to try and prioritize your carbohydrates centered around your workouts, regardless of how high or low you your carbohydrates. Totally. Here's another tip because people like, well, what carbohydrates should should I choose The most important factor, I think, is to consider how easy they are to digest. The easiest digesting carbohydrates in my experience with my clients and myself tend to be the best. Now they what do they look like? typically potatoes rice, rice, sweet potatoes, buckwheat tends to be frit, fruit, like carbohydrates that you eat and you just don't feel bloated. You don't feel like you ate a bunch of food this seems to work the best. This seems to help with energy the most. This seems to help people feel the best is to choose those really easy to digest carbohydrates. So I would say that's the most important thing And then from there, you know avoid things like sugar and stuff like that. But I think really sticking into easy digesting carbs I think this is also great advice. A little more difficult for the average person to read. I think at least my experience with most of my clients are so unaware of how a lot of the carbohydrates they eat were are affecting their Y because they don't have because maybe they don't have like a crazy autoimmune or they don't have these severe sideide effects from it They think that kind of water attention blow feeling is almost just like what it feels like every time you eat a bunch of food, period. And they don't know what like really good digesting carbohydrates and how you should feel. This takes a little bit of coaching or awareness or reflecting around how you feel after meals to really hone in even myself personally, because I think that's why I feel so passionate about this is even knowing all this, I think that I was really naive to it. It wasn't until The competing days where I was having to track so diligently becauseuse you would see how it would affect w? Oh ye, o, yeah. digesting carbs don't cause you to hold as much f. That's right. That's right. And so I never looked under a microscope like I did during that time And I quickly realized like, oh wow, those those sandwiches I was eating were affecting me different than I thought. Yeah. because I't have crazy I didn't have like diarrohea, constipation. I didn't have like distended gut or anything like that. but I definitely would have this, you know, puffiness to me and water retention happening from it. and then I could easily because I was tracking compare Oh, what did that you know, big old turkey sandwich feel like and look how did I look and feel afterwards versus when I had that you know, chicken thighs and white rice? Oh, there was a clear difference. And so if you've never really evaluated that before You know, pay attention to that and then really let that be the driver of what carbohydrates you choose. Yeah self experimenting with that's super valuable. Ver, very valuable. I think everybody should really go through a period of at least a little bit of restriction so you can kind of pinpoint how each of those carbs kind of feel and affect you in a certain way. Totally for me, this is different from person to person, but the easiest to digest carbs for any buckwheat Then goes sweet potato or white potato and rice is kind of a tie and fruit. But like buckwheat, for whatever reason, if I eat buckwheat, it's like I eat air That's how it feels in my digestion. That's incredible. Yeah. Lastly, don't drink carbs. U so there's a lot of, you know, sweetened drinks and this is just It's not empty. I know people say it's emp cories I get what they're trying to communicate. It's like, why you drink calories when you What's the point? Yeah? Why When you can eat calories. Now, is there value in drinking carbohydrates? Sometimes For people have really long hard workouts, it can definitely help quite a bit. You're going to go play pickup basketball for three hours for sure and you don't want to bunk. having carbohydrates while you're playing can definitely help. If you're a runner, it could help. If you're going to go out and lift weights and you're going to be in the gym for two hours and you're doing a crazy volume workout It can definitely help Otherwise, like stay away from drinking carbohydrates, it's way better to eat them Drinking carbohydrates produces almost no society. If anything, it stimulates appetite. So it typically kills people to do that. I agree. Anyway. I gott to talk to you guys about I'm going to make a prediction right now because I did I went down the rabbit hole on research on some compound on a compound or a class of compounds. that I believe over the next five to ten years will be Howouted as one of the biggest breakthroughs in longevity Okay. Comounds like like class of medications. of medications o. So these are known as PDE five inhibitors, otherwise known as boner pills, Viagra, syialis. I've been reading a lot about that. So these medications who've been around now for a long time, I think Doug how long is Vi? has it been around for twenty years already? probablyably longer now. Yeah, see when Viagra first hit the market 'ause it's been around long. Maybe thirty. att least. Okay. so it's been around for long. ' it was I can That was the first one. I can remember in high school When I was in high school, okay, seeing it at the gym we on the floor and stuff like that. Not knowing like nineteen ninety eight. So it's the benefit you go. Like you know, avoiding blood clotting and sort of thinning it out Well, so here's so here's how they work. So and what's cool what's interesting, sometimes Western medicine stumbles upon L like a legit breakrough And when I say stumble, it's because it's literally what happens. D is a boner. Yeah. They were investigating compounds that would prevent an enzyme or inhibit an enzyme that degrades what's called what's known as nitric oxide. So nitric oxide has a lot of functions in the body but one of which is to dilate your blood vessels. It relaxes your blood vessels and opens them up And so they scientists are like, hey, if we can boost nitric oxide by inhibiting this enzyme called PDE five then this should lower blood pressure. because what they were trying to do is find a blood pressure medication. And so when they did the studies on it, it lowered blood pressure a little bit. It wasn't like a significant amount. So it really wouldn't probably have been a blockbuster for blood pressure at all But one of the side effects was the subjects had erections and they would report back like, man, I'm getting these great erections and it was like, o, Eureka, this is going to be a bazzillion dollar product. and it became one right? So Vagra hits the market and and it's becomes one of those popular medications of all time. Well, it turns out that boosting nitric oxide has a lot more benefit than just being able to give you, you know better erections Matric oxide has lots of health benefits. So I looked up the data on this and it's It's actually pretty wild. It's actually Is there is there a correlation with like cllogged arteries and blood clotting and things like that. I mean which So so when you look at the data, and they're going to start they're starting to do controlled trials. So these are all like lots of people using them. Here's what we notice when people use them type of deal. Yeah. Controlled trials are going to give us much better, more clear data. Yeah. But it's becoming quite clear, right? What we're seeing in the data is a thirty per to forty percent reduction in all cause mortality from major cardiovascular events, including stroke. thirty forty percent.. Okaykay. We're also seeing improvements in things like Alzheimer's There may be some anti cancer. Is this the reason why there's been a major loosening up around like like So there wasn't that long ago that like that was like a you had to get a prescription for the doctor They can go online and get it super easy now. just like fill out a form and they'll se it to you. Yeah. Is that part of why the restrictions have gone? No It's because the demand's high, but also because they're very safe So they've been around for sos long now That's I mean. is that like ye we've figured out like, wow, these are pretty damn safe factor a lot of benefits, you know other benefits to it. And so we're like loosen up the regulation around. Yeah, because theyre they're pretty darn safe. We now have like decades of people using them. Yeah. and we're finding like lots of positive benefits. Yeah and they're pretty darn safe L of of Potential, you know, negives would be like dizziness or droping blood pressure, you know, something like that. And then there's a joke, you know, if you have an erection longer than four hours, you know, seek your doctor. Pretty rare Um But but yeah, it's wild It neuroprotective effects Maybe some anti cancer effects. Check this out. It may raise testosterone It may raise testosterone. It seems to boost muscle protein synthesis, build muscle Imrove athletic performance It seems pretty logical that a compound that is going to improve how your blood flows through your body. It's going to flow more freely. Yep, Right would impact a lot of different things. Of course, cardiovascular stuff. Yeah What would it Of course boners, of course, so Random question. Do you know Is there a correlation or connection to people that have like clogged arteries and have a problem with erection? Is that a common s? Yes. Oh, wow. Yes. Oh improve it also helps with diabetes. So heres here's what's interesting. Here's where the data will get interesting What we're looking at when you're looking at men who are treating erectile dysfunction Oftent times, not every time But oftentimes, what you're looking at are a higher percentage of men with hypertension Heart disease and diabetes All three of those will ase dramatically increase your odds of having erectile dysfunction The point with that is Maybe the benefits go to the people who are unhealthy. In other words Someone who's healthyot I't know if they'll get health benefits.ot itot. I see what you're saying. it's like So you got a bunch of people with bad blood flow. Right. This is why forty percent of them show such It's like one They've all got bad blood flow issues whichich is why they can't erections. Right. And so is the thirty percent to forty percent relegated to that group of people? Right? Or is this general pop?ould wouldould we benefit benefits. Yeahah. So it would be cool studies, though, because it would be really cool to see studies on regular people Yeah likeike if you're a healthy guy without erectal dysfunction issues, will you get this health benefit I mean, I would imagine you still would get performance benefits from it It seems it seems that way. It seems to boost protein synthesis. It seems to improve recovery. There' are studies where they inducell put people Well the recovery makes sense. moreore blood flow, more oygen, more nutrients. It does better recovery. Its That seems logical to me for the. Well, I know this, I know anecdotally bodybuilders and athletes have been using since Fir came out, they've been using it and they like it because of the better pumps of the. I didn't realize how quickly they're using it. I said for sure it was that many years old But I was in high school in ninety eight It was right off the gates. It was yeah. So right out the gates, they were using it like that.. It was the gy I was We gota credit bodybuilders. They're like they're like the best experimenters Like su they're like you know the immediate application. Yeahow So curious to like first the first bodybuilder on the forum th know who figured it out. Like, didid you take it though originally to you have better sex and then of sudden you just happen to get your worry went Yeah, that was the best wor m that too. Is that how it went down? or R You know some you took it to have sex and your wife turns you down I think to the gym. Yeah. Some of them are areout this energy. Bodybuilder nerds like you that probably understood the science. know that they're like, wait a second. if it improves that, that makes sense that it would also improve every pre workout promises to boost nitric oxide. That's like the point. The point is it improves blood flow PD five inhibitors for sure do. That's like they will raise nitric oxide guaranteed So I think it's really interesting. So I think what we're going to see in the next five to ten years is this is going to be recommended Probably to most men O forty. Isn't that at a low dose Is wasasn't there a study recently that there's an uptick in strokes? U Generally speaking? Generally think so. Yeah, I think so. Isn't this the same thing that actually so the all cause mortality, the health benefits, the blood flow stuff Isn't this also very similar to what is happening inside the sauna Oh yeah.. Yeah, no, no, absolutely. There's more that's happening in sauna than this by the way. Well, there's more. But I mean, that's probably're exercising your vascular system in the sauna. You' one hundred percent exercise. You are they are dilating, they're opening yourour blood pressure is going up to try to pump more blood. for sure you're exercising your vascular system. Yeah. Probably I mean, it feels like this is the generic pill way to doing that. That would be the ideal way. That's the more natural way to create that, right? simimilar to why the benefits are, right? Yeah. no, that's good. And even when you alternate like cold plunge to hot, Yeah, you're making your blood vessels exercise. Constrict you know, dilate, constrict and dilate by going back and forth.. But I just think it's really interesting the data on this is fascinating because now they're recommending it, they're starting to recommend it to men at low doses. some of these reasons This is gonna be interesting to see like what that daily multivitamin looks like. Yeah. It's gonna have allest Viagrine creatine combo. Oh, look at that. Doug brought up the stroke trend going up. You know where it went up the most? Young adults. Young adults ye. Why Really a I don't know what happened six years ago that was weird You're right. Oh ye you can speculate. Yeah, you know, so intervention that was forced. Yes But by the way, boosting so so hopeully it helps with that though. Wellll trip off this. If you get sick and let's say you get a virus like COVID. Yeah PD five inhibitors probably beneficial to prevent some of the think Yeah the potent Is some protocols to help with some of the spike proteins that might still be in the body? So PDE five this is some people on the internet who would call themselves experts, but this is not like Is that extreme. But they will say if you have long COVID, taking a PDE five inhibitor will help because it helps blood flow bllood flow. Yeah. interesteresting. Yeah. I know. prettyretty wild, right? That is really cool dude. Anyway, I I want to bring up super underrated exercise that I've been doing that I used to make fun of. What? I brought up a couple times on the podcast But that you made fun of it now you I used to make fun of it back in the day. Sidebnds. We just we just talked about that did it? Well, I've been doing them. That's why I talked about it. Oh. So I used to make fun of them because J just like the hip thrress. look at you. I know dude. Where are you taking us I feel like I side Are you putting his workout out together? Hip thrress, side bands what sideidebands or not, wasn't it like a girl dog peiece next. So so my gyin wasasn't really. So sidebands I used to make fun of because they were like people doing them for their obliques. This iss a terrible oblique exercise But it works your QL Really well. It does. It really works a Q well really well and I want to say this like so many people hurt their backs deadlifting and squatting because they're Q well. is what goes out. Sure. It's the QL that goes out and a side bend works it directly. So I started doing them. because if I squat deadlift and I start to lift heavy, I start to feel a little bit of tightness in my low back. And it's my QL. Do doing it two times, that pain's gone completely. w I wonder if that would be better or So doctor Gabriellel Lion did a video with a friend of hers I wish I could shout her out because I choose the one that rest U Well, how about or a lunge with a distraction So like having like a cable distraction that's pulling you left or right while while you're in the lunch position something like that I think I mean, next level Mill as well. That's it. Bent press one mill. that's like next level. I know. But good for yourre very simplistic like hey, let'sress this. Anybody could do it. You don't need great mobility to do it. I can't contest that You know how know how people do them when they do doing wrongill? You know how people do wrong?. to hold two dumbbells. So' do side bsike you have one weight, What are you counting in the other one? There's no you might as well have holding the weight. You have to hold one hand Yeah. And even like a suitcase carries great, but it's still like an isometric focus, which you're not really getting. Dude Just I'm telling you, dude, it would be my right side would feel a little tight. And so I started doing side bends and it progressive I progressed them. I got up to eight ninety pound dumbells and I get that Gone It's gone. Do you have like a specific like music Ie when you do that stuff?. I to picture this? Hey, it's been a while since I've shouted out a movie on here. saw Guy Richie just came out with a. Oh, you texted us last night. Yes. And not often I do that, right? I w to do that when it's like really really good one. And I was trying to go down the rabbit hole with Katrina like, man, when was the last time I watched a Guy Richie that I didn't like? I know So I guess if you don't like his stuff, then maybe don't maybe ignore this, but if you like his stuff, I thought this was one of his better action patter. I love the action. Yeah I think it's the way he tells a story too It's it's a movie called It's called In the Gay. Okay. Yeah, in the Greay. Jake Johenhall is the main character in it. Okay. It's got a few good characters of good actors in it. so good acting and yeah, very typical kind of plot theme that he would put together, shot the way he would. I think there's something about the way he shoots and writes. I'm trying to think of one of the other movies I've watchedant The gentlemanque like cinematography. p theist. Was there one on a train that was done before that was I thought it was Guy Richie. his style. It is his style. That is sty. I totally thought that was Guy Richie who did that film too but it wasn't the train is what you're thinking about. That's But but it is a similar kind of like style like that Okay in the Gay Fountain of Youth, Those are all movies Covenant.ave you seen C covenant?, that's. I haven't seen any of those gentleman, have you seen the glem?. I'veen. youve seen the gentleman. I' seen none of those. Yeah. Rath of Man, Th those are all yeah Okay. Any you likeem all? Yeah There' more that doneg. Hey, Dg, I want you to bring up the typical bag of pretzels because I want to compare it to Chris Power. I want to look at the macros and compare All right, cheheck this out A fifty gram serving of salted pretzels, delicious. Yeah Everybody likes pretzels. It tastes good. Sure. About one hundred and ninety calories to two hundred calories. forty grams of carbohydrates Five gram of protein, one and a half grams of fat. That's a normal pretzel. That's just pretzel. pretzels, right? Yeah. Chris Power. Doug, read We are one hundred and ninety calories too, right? So two hundred and ten, maybe. It depends on the bag. So this is the exact same fifty gram serving. It's two hundred ten calories We've got let's see carbs, we've got fifteen grams, but the protein is twenty five grams. Wow,'s flipped right there. twenty eight grams.bs twenty. twenty eight grams of carbohydrates, and you're eating pretzels. No, fifteen., no, twenty eight grams of protin protein, sorry. fifteen grams of carb. twenty eight grams of protein and you're eating pretzs. It's cool because they taste like big they literally becauses that one's too t. But some of their other bags are one. So it's like one, ninety to ten, so it's basically the same thing, calorie wise. They literally flipped it on its said. they took a carb food. They made it a protein food. They made it protein. Protein heavy carb bl and still tastes like pretzels, which is that's kind of wild when you think about that Yeah you cant tell. you took a carb food, you made it a protein food, but then if somebody ate this they would just cr. They would think they're eating pretzels that are, you know, not like cheese flavor or flame and flavor. Don't you guys notice the fascinating part that I find is why they're blowing up by the. What I find super interestingc how satiating they are becausecause of the protein. Yes. You eat a bag of that, That's true. That trips me out. I mean a bag that small of regular pretzels, I will feel unsatisfied. Yeah same calories. Only you have like those whatever, those like versions of they're like at least this big. Yeah. you've ten those like pretzels Did it was like this big. Did you say they were coming out with a new bag? Yeah. so this is fifty grams, which is one point seven five ounces. They have bags now that are seven ounces. It's like big like shareable bags basically. Yeah share boore. So when when this airs, they can go to the link that we're going to provide Oh it'll be It's live already. Yeahah. they have a variety pack can getags Oh, cool.'s awesome. Oh I can' wait dude Dude I gotta tell you guys that. I had such a great experience last night with my five year old son It was just ever, you know, sometimes everyone have those experiences where you're just like you reflect back and you're like, man, that was That was so good. That really turned out so well. So I come home from work and he's so excited to show me a gem that he has. He has a gem. but it's like one of those plastic It's like a plastic gem, you know, fake gem or whatever and he's psyched about it. Yeah. Now I didn't know that He thought it was real and that he was going to sell it and make money. That' what he thought. He thought he had an actual gem. And the reason why this started is a couple of days ago, I was on a walk with him. And he was asking me random questions U how much money is, you know, is gold worth? How much is done How much is a gem worth? And I remember telling them You know, where a really small gem could be worth like, you know, tens of thousands of dollars or whatever Soorry, I come home, he's got this plastic thing and he's like, lookook, I got a gem It's a real gem. likeike now it's a plastic one. It's plastic. He's like, what do you mean? Like, what's not real? He's like it's not worth money. I'm like no, So he'sissed off. So he's walking around the house and he's like, I'm not gonna have any money. I'm not rich. I have nothing. Why are you the only one with money? He's doing this whole thing. Why are you the only one with money? Why don't I have any money? So I'm like, listen, I say, buddy, you are rich. You have a family You're healthy, but I want money. You have money and I don't have So hes this whole thing. So I'm listening to him and it just occurs to me because I'm like I'm like, what do I say to my kid? because he's acting entitled and stuff, you know? What do I say? you know? Yeah. Then it occurs to me. we have these kids that we sponsor through World Vision. This one I texted you guys yesterday. Yeah. And we have a bunch of them And I did it with the kids. So and every once in a while We'll go on and we'll check on how these kids are doing or whatever. And so I'm like, Hey,'s kind of distracted. I'm like, Hey you guys you want to check out the kids that were We're helping. Oh, this is how it started. because I said to him You know, some kids don't even have a toy to play with. And he's like, what do you mean Some kids don't even have a single tour. Yeah And he's like,ally, I'm like, Yeah some kids have like one pair of clothes. He's like, no pajamas. I'm like, No. have the same pair of clothes and that's all they have. And some kids don't have money. so I'm talking about this made me think of these kids that we sponsor So, hey, you want to check out those kids? So we're looking at the pictures of these kids And every once in a while they'll have a picture like holding soccer ball One kid had a picture of a soccer ball he made So it was like you could tell it was like plastic bottles that was wrapped with twine or whatever. Like lookook, he made his own soccer ball So my son's like, oh my gosh And then we click on the picture and it allows you to offer them like one time gifts of money So I said, hey You want to see if we can give this kid an extra gift so he can buy an extra toy Bro, his face lit up so big.. We go through And I made it a thing I made it like, we gott to see if it works. I knew it would go through, but I'm like, let's see if it goes through. So I click on it. do the credit card, I hit the button, you know the little spinning thing' happening. I'm like, all right, let's see if it goes through Ason as this says itt went through He gets up and he starts cheering. And so we're doing this for a while and we're just doing this. And he's so excited about all these kids and it totally flipped his That's corct. hisis whole vision or understanding of money and what he has versus what other kids have It was so great. And he remember the kids names. He brought them up today my wife, she text me she's like, There theres a kid names, reader. We have this one kid named success.arentick. Is there a kidn nameame of success? I really' talking about it Like yeah, he's one of the kids that We so we've been we've been teaching, right? That's been this last year trying to teach the save, invest and thing like that. and it's been, I'd say it's going okay One of the things that has done really well is uh like earning money to get his toys, like Legos and stuff like that. So now when he wants things It's no, you know, we went we're we're past that four or five age where it's like, My and daddy just buy it to buy it type of deal. Now it's like, I'm surprised how patient your son is with that. Yeah he's crazy. He does a good job. He does. Hell he'll he'll he'll work off like let's say there's a one hundred dollar Lego And cleaning the toilets is ten dollars a toilet or something like that.ike I mean, he'll clean it ten times over the course of weeks. It's amazing to build it up to get it and Stephanie keeps track And so this is It's been going on and it's been working and and going well and we're learning the value of money and chores and all this stuff like that. And so his birthday is coming up. so we're less than a month out from his birthday. And so now like we're talking about birthday and you know and Lego just released a whole new line ofar Star Wars Legos. and so there's a whole new line. and so he's like going bananas of like, oh my gosh, there's all these new ones. And so He's with that one and this one. he's like And so every night he's like finding another one and he's telling Katrina that he's laying in bed this is the other night And he's like, M, Mommy, he's I want all these these Legos like I'm going to have to do a lot of work to get all these Legos right? And she starts laughing. She goes, No, h, is this is for your birthday. You don't have to you don't have to work for those ones for your birthday. And he wass like Really He thought he was gonna to have to every Lgo that he got for his birthday. He thought he was gonna work him off. to work him off and do the chores. I was like, I don't know why you totally should have told that. Yeah Well, we could could work that in. Every birthday You could have worked that in. you probablyably got away for at least five. He being alive for another year doesnt nothing. You' gonna work do like size when he gets a new baby Pent.. bunch of that like that. This is gonna be like six months of chores for this one we should have ran with that.. Actually, I was thinking about your son because I knew that you guys are coming up around this age. I was meant to ask you because we haven't talked about it in a long time. Be I remember when Katrina and I went to this phace, are you guys still on the camera We do. you are. still have the camera. Do you talk about that? Is that is that a you know you be sixteen having a camera? I think so. But you know why we have the cam. You know what the benefit is? Well, there's kinds benefits. I know Well here's the big benef. I'll play right now He'll sometimes' put him to bed and he'll come up Yeah thirty minutes later or he'll come up early in the morning Yeah. And so it's like a little warning system that oh, he's coming up, get dressed, you know, whatever.. So that's how heads up. Yeah So that'ss that's why I'm c. you don't want to be surprised at the door. Yeah. No, that because this is right around the this is right around you guys are right at the time where I started and I'm sure he is at a point where he can open all the doors, He could do everything on his own and And I'm like I'm like, Hey, Hun, I'm like, is that more for him or for you Aually the other night, he was mad because Jessica put him to bed and he wanted her to sit by his door and she said, no. So she goes up, And where she has the camera watching him and he's in his room and he knows she's watching. Of course So he starts talking bad about her. What? Yeah, dude. Yes, he does. Psychological warfare. get. But he And he does it in a way to where it's like, o, he's just is he he talking to Like my mommy is so mean? Yes. Oh my go. She's so mean. That' she listen to me's. You gott to give him some great R. Yeah And she's watching it, she's like shaking her head and she's like this little shit. man.' I'm laughing up my Yeah. I'm trying to laugh 'cause it's of hurting her feelings. Yeah, ye, yeah. Oh my You gott to give it to him say. That's just it. See, they start to have learned so like that when it got to a point where Max was like talking to the camera. Mommy, would you refill my water? Okay. This is not a butler service that we've created now. I'm this needs to go. I know dude. It's great. Yeah I want to talk about Ju's red light for stretch marks. We have had people message us on what they can do for stretch marks or for loose skin or stretch marks in particular Red lightight therapy L people looking at me, huh? You got a bunch of glutes, Mark. You got all the stretch marks on of glutes. I saw that on. I'm just kidding. I've never seen your I've seen Adams now. but I've never seen yours. Adam's moon me before. He' never missed at once. You know why he's insecure about the stretch marks.. You made that one comment. so super inscred. we never It is pumpkin size. Anyway Uh no, it's the it's one of the only things that has data supporting. that it reduces the way they look. It actually helps. Have they did Yng studies? Y. Red life therapy works. For stretch marks, it definitely helps. It helps prevent them too. So for people who are if you're pregnant or losing weight or whatever, because there's shrink marks too, which kind of look like stretch marks. Yeah. Red light therapy works for sure. It does. It helps. I mean, yeah, Courtney, I don't mean to like roll under the bus or anything here, but yeah, it was like after You pregnant, second time, it's like, it's funny because the one piercing she had for her like belly button, like it left like a mark, you know because of, you know, obviously the belly stretching so far. And then like once we got partnered up with a Juve like was like adamantly it worked usinging it worked. Yeah. It's wild right Yeah, the discoloration, all that kind of went away. So I I have stretch marks on my shoulders and under my arms, which I used to be very proud of, by the way as a kid. I remember proud of that day. Oh you too. Oh, one hundred percent. I showed it yeah too. I was growing especially. I want more you know ween the Jew they're gone. I don't really have anymore. I have a couple, like you can see a little bit here. Yeah, but the Jew got rid of that. I wonder if that played a role in mine That's interesting. I never thought about that because tires looked less too. Oh way, you can they were bad. Yeah. They were like this Oh yeah I had them on my shoulder. They was totally like a bragging.ool. It's like it was cauliflower your for bodyb. Yeah, yeah. yeah. That's what it was. Check this thing out. Did you guys know in Brazil? Tell me my chest hasn't grown. Let me show you. Did you guys I think it's in Brazil, Mbe maybe somewhere else but I think it's in Brazil that some men are getting plastic surgery to give themselves Corflowerrier stop. Doug look at up bro. You know how funny that is? That's like I would never want that false signal. No, do? some de calls your bluff? Yes Yeah. 'ause the guy hey the guy who decides to fight the guy would call forar you knowt we call that. No he's col it.'s like the stolen vall. Like you don't that is stolen v stuff. like I said The guy who decides to pick a fight with you, you know is going to be a bad ass. he sees the signingle and he still wants them. so you your ass. It looks like you pull out a knife. you better be ready to use it. Yeah. someomeone calls your blood. Yeah one hundred percent. Yeah. No, Doug you have to Google plastic surgery to create the appearance of fa fllor. see that? I actually saw some posts on this No now it's become a thing, right? No, no it totally is. Yeah. I mean, that's the whole neck tattoo thing as well, you know.. That's what looked tough. Yeah That's really crazy though. That's like because you that takes hours and hours and hours of rolling on the mat and getting your ears messed up to get that. It's not like you can't go take aitsu class for a year. There you got that. Men are paying to give themselves Culoriflower ear Let me find this out here. Yeah. Yeah. Now are they doing it through plastic sur? vice News? Are they Are they just like like beating their ears up? Yeah.. You you just get a buddy to smack. You know, I notot everybody gets. I did Jitssu for six years. I Juto for two years and I have a tiny bit on my left ear, but you can't tell. Yeah. Did you try because you know you can prevent it Right I mean, what do youar you wear a headgear? What' like draining it. It's from guys not draining it. Even if you drain your ears over and over again. Yeah, someome guys got it You know, even just ru they had, you know, issues with that. And like I it was funny because all the guys that played my position, they would tape like electrical tape, like you'd ta your ears like that. I thought about that, but I was like, I'm not going to be it's not like my full time career or anything so I didn't do that. But yeah, a lot of guys actually would get culfower Yeah. So this is actually in Russia Oh There's like actually a waitlist for this. was super popular. I don't know why I got kicked off of that p. Why would you want to whyy would you want to display that you could fight in if you don't someone calls that bluff ro That's what I'm saying That's not good, dude. I mean, you're really banking on nobody wants to call that block. Yeah Right? Yeah like that's like pulling out a fake gun You know I hope they believe iss real because they like wearing a tapout shirt. Oh back in the day. Yeah sounds pretty similar. When I first dude Yeah, you fight. Dude, there's so that curve of when you get into something where when you first I don't know if you guys do this, but when I would first get into something, like when I first got into Jiuitsu, I was like wearing ju Jitsu stuff all the time. But then when I got good, I stopped doing it It was like when I first started doing it Yeah you know. It the curve of making money, too. It was when you first start making money, you like let everybody know and then you start making a lot, you like want nobody to know. Totally. That's funny. Justin, I want to hear your pirate fact. you get a pirate of a pirate. He was saying this all fair. I'm pretty sure you already know because like just the random facts, like you usually are pretty privy to this. but like So I heard that actually some of the pirates they put Like they would cover one eye with their eye patch. during the day, but then at night they would shifted over No, it wasn't night, it was to go below deck Was it you could see in the dark? So the reason whyir so that yeah, we didn't never have to adjust their eyes. The reason why pirates wore a patch is not because they lost an eye It so they could be they go above deck and below deck and switch abve deck o. Yeah abve deckight Right? Yeah, ye below deck, you switch and now you can see real well Yeah in the night. and that's really the origin of the the Google and Doug maybe confirm it. That's the origin of the pirate patch. I believe this is what I heard I believe so. That's really fascinating. If you guys lost an eye, would you get a fake eye or would you wear a patch I've talked I've thought about this. I get a fake eye. Really? Yeah. I get a patch. Really?., what's the fake Huh? What's the guy Texas guy? Oh the senator. Yeah. No, I would probably do fake eye. Ially? I would do a fake a patch. That be cool. The technology on it so good that like your fake eye would be Pro probably indistinguishable of your real eye. I don't know, Patr would be like, I just feel like, you know, it's like Corfire just be like pp eye and just. Not really You say Cfire, you got through fighting and something that. You could have just got your eye poked out. Yeah It's like there's nothing cool about that. Yeah. It came out because Jessica's dad has a he was born with like without one eye and he has a glass e. Hes a glass eye and I told her a st. I told you guys my story at summer camp Right? No I swear I did. Yeah. you told it. Yeah Ild it like Ikb' tell it again. It pokes alost. No, it wasn't. It wasbody lost it. No, it was like Oh yeah, the kid without the Oh. The kid like pranked us. Yeah in a sense. And so it was me and my brother were in this cabin and like this kid you know, he was a funny what I love more than anything is anybody has a disability and they're still like poking out my funny about it, you know, and they're like very, you know, not insecure is like you literally like putut his glass eyes in his mouth And then like the first time I even met the kid like turns like no eyes, just eye sockets and then opens his mouth like almost like beetlejuice. Oh my God. instant friends. And I was like, wow. Yeah, exactly. I was dying laughing. and we were best friends after that. Yeah was I went to school with a girl. who was missing an arm at the elbow and for Halloween She dressed up as a shark victim It was amazing. so good. Like she made it look like it was like, you know, bloody and I love people And I'm like I love people like that. That's so great.. That's totally what. That's how you it''s you go it. Turned into. Did you look Doug, didid you look at that spider that Justin and I were talking about? I did look it up earlier. Hold it up on the things alsoc. You gott to see this What was the name of again? sort of the O O Oh ye. I mean, you could probably put giant tree spider in and then o and then giant tree spider Oh Oh been am mon ooremous I didn't even know it was a thing And I saw I saw it pop up and it where's it found In Malaysia, I believe. Oh Yeahes, it's a large tarantula like show ye Some of them look like they almost had like the blue. How big is that? It's huge. Where is it? coloring you gott to do it with something next to it. Yeah, well, you see one on this guy's hand. Yeah I'm Wh whereere is that located? It's not Malaysia. Malaysia Yeah Malaysia. It's far away from here. Yeah. know Thank goodness. just coming into the state. You know it's You know it's worse becausecause that's gross 'ivuse me hippy Jbies, but you know it's worse than that You ever seen the videos where it looks like a it almost looks like a furry ball and then someone touches it and it's bazillions of spiders. going everywhere. That's the worst. Well, yeah, and some of these tarrantulas they'll have all their little babies on their back. Yeah. and so you kind of like ook at them and then it's an explosion as spiers over Yeah Have you guys ever se? There's tarantulas up in the hills over here if you go hiking, you seen them Yeah on the paths or whatever Yeah October is when you see a few times. October is when they breed and so you'll see them, that's when they come out and you startort to see them all over the place is in October. Have you ever captured one?ee I knew you guys did. Yeah. Yeah, we used to let them crawl on us stuff that. Tant really let itrawl on? Yeah. Yeah, almost everything Theyt they don't they don't jump, they don't they just and they're slow. tantulas are not scary to me. Little Little spiders, way more scared to those Way more. L you see like a little black spider, you know that I I'm not sure if it's a black widow or not like that'll freak me out kind a shiny? Yes. like a shiny black spider is way more creepy to me than a big furry tantula. Big furry tantulas, they're slow. They're scared of you. they they theyll they try to shoot hairs at you. That's their defense, right? That's what they do And they're yeah, they're not they're not scary to me. I've never even seen one. I've never seen one jump. They just they just crawl slow And they're furry, they're not I don't My brother is jumping. He's going to hate me saying this, but he's like he's I don't know if he's better about this, but probably not. He's been he's like he does not like spiders like a w likeike at all. Yeah it'll freak him out. Yeah. And to the point where I as this is a grown adult. this was a long time ago, but we were adults at this point And he was riding his mountain bike right at the park, bigig family function And he was riding and he saw a spider on his handlebar and he just he just jumped as a grown man. He jumped off his mart. Jumped off, rolled in the dirt. There was a spider on the hand. It so funny to see that. roll right into a bunch of other spider.ally ride behind him and see I try to figure out in a moment like that though, when I had my window kind of open and I was driving and all of a sudden this huge like wasp just like flew in like right on my arm, like right on my shoulder right here and I was just like hit it And literally like swerve. I almost went in a ditch and then came right back. I wonder how many accidents happened. Oh my go. Probably quite a few came out of nowhere. Did did I share I didn't share it with you guys. I meant to share this with you guys. you guys I think I've talked to Doug about it for sure. mayaybe Justin Have you seen the mosquito thing that I have in my backyard the mosquito trap things they're like commercial use. I have to go through all these like red tappees to get it. So that's actually get a black market I do. I got I got I got to buy it out of state to get it like California you can't buy it. So Why why can't you get it here? It's cal. They want the GMO ones to bite. Come on dude.'s so yeah it's thing. It's ridiculous. I'll send it over to you guys before I forget. But I So we used to have a guy And we used to have a guy who did our backyard stuff. We actually we lost him just recently This is a reason why I'm telling this story. d? I got No not like that. like He no longer work for the company. I think you out estate or something. And he used to go through all the loopholes because you had to have a license to get it and order it and put it back there. and it's made for commercial use. And one of these little buckets covers an acre worth of coverage.. And I have just a half acre lot and I've got five of these suckers in there, right? It's just overc for it. I have to get it. I finally get it. I just put it together and so I'm like, you know, why are these so effective? So I went down like this stuff is sick, bro. It's okay. so It's a it's a it's like, looks like a speaker And it has a mesh tape thing that basically this is the thing that you pay for that you wrap around the thing that's floating on the water And the mosquito comes and it's attracted to whatever, I forget whatever is on this. So it wants whatever's on and it makes this like real conducive area for it to land and it wants to lay its eggs And it when it lands, it'll land and and the water will and what's on the mesh will touch its leg and then it contaminates all the water in there. and then it lays its larva in there And once it's contaminated its skin, anywhere that it goes and flies, say it flies inside of an old tire and lands, it can contaminate everything It keeps contaminating everything. And so and it kills the larvae off and then anything else. And so then other mosquitoes that find that other area So tyyphoid Mary of a bro. It is W. It is Fascinating how well it works. I told you that. do you see no mosquitoes now? None And I have a creek behind me. I have I mean like behind me is like a forest and a creek. Maybe it'll talk off aon. Maybe it's ban in California because then it contaminates the creek, I'm sure it does. I. Dou shake his head. He shake his head, but you know he's He'll be the first one to order it up right now. Yeah ye. I mean, I couldn't believe how effect it was. We had our neighbors come over Both of us have pools And I never see them out at their they never I never hear them in their're pull. they have kids and everything like that. And when they came over, they're like Um we hear you guys always in your poolight. We never go in our backyard. The mosquitoes are just so bad and I'm like, we have none They're like, you have none And I showed to them. They're like, what? And I'm like, Yeahah, we've none. We have no mosquitoes in our backyard whatsoever. It's amazing. It is so bad. We don't even use our they don't even go in their backyard. No they're about to launch a bunch of GMOs. saw the mosquitoes. So, made me think of this and I brought it up because I saw that They' in Google. What did Google have to do with mosquitoes Maybe like many Did you see that Justin? I saw him I saw video. Yes of I saw helicopter dropping more ticks. I saw Google Google is something about Google and release. has does Google have anything to do with mosquitoes? Boy, How arrogant are we? Do we just think that's gonna be a good idea and maybe nothing not. Yeah Nobody's voting for this. I don't know. I mean, I don't like mosquitoes either, but It is Google. Why is Google doing? See? Google plans to release over? Why Google? What? I don't know. Why does a tech company get to release Exactly. Why is Bill Gates like involved in anything health related? Well, he's not g. That's not Bill Gates. I know I other Yeah It's not the same thing Dude, I don't know how I feel about this. Yeah. thirty two million Laboratory Bred mosquitoes California and Florida. Google's debug project. Yeah, how how could that go review? How do they review this properly? Meanwhile I can't use my mosquito killer. F off, bro. No, deffinitely you stop. Maybe because they don't want you to kill the freaking' right Justin. I don't want k GM. They want you to get None of those would be in my backyard No. Don't they have bus are damn sure. Don't they have a bug killing like machine like you could buy now that shoots little lasers at bugs? Oh? No That's illegal in California also too. Oh Wow. It lookooked them all up. Yes. You can't use lasers even. You cannot use the electrical ones that popem and zapem. It's inhuman. What's up with this tear? It'sane. It's inhane. So it's not Well they're not Yane is. It says inhumane. Well, I don't know if that's exactly the verbage they use, but that's why. It's cruel or Yeah It's cruel, right? So you have to shoot them with lasers You think freaking fry to the magnifying glass. Now all those traps are lights that attract them and then in there there's bait that they eat area traps. You have to gently be put to sleep. Yes. Yes. Remember the old school ones p p Yeah yeah yeah.t can't get those. You can't get that? No You can't Those are inhumane. I don't know if they use inhumane. So this at this, look at this. This device uses a laser to shoot down thirty mosquitoes per second. L are guided. That'sick I want one so bad. Yeah. I just want to watch it.ill They call that defense system that's like, you know, for missiles. Yeah, it's like that.ude that is Iron Dome or something The Iiron Dome of bugs. I haven't heard of that. And you can't buy that here huh? Well I don't know, I didn't know that's what you'reking about. That's what I'm talking. I haven't seen that. I I'll buy that. Then only downside. it's only six meter kill zone What doesn't matter? Well I mean, Adam is like, you know, half acre acre.ot you've got the mas. I've got I've got five acres ofo genocide. Do we have one of those for wasps? 'cause honestly, dude, why do wasps exist? Yeah, I don't tell me about it. I don't like them. Yeah. they serve no value. Why do wasps exist, Doug they do so Let me tell youese are cool. Dude bees, You know, there's We need bees. right? We have a completete wasps with these So we need bees, but wasps't llate I always wondered about I'm fighting them. They're ultimate ecosystem balancers. They serve three critical functions. They provide billions of dollars in natural pest control by hunter, by hunting garden destroying insects.. They are vital pollinators. o, so they pollinate, bro. They don't pollinate. They act as food for birds and other wildlife. Dug tree . What do they pollinate Trees, including figs and they feed birds bro, we can't getid of. Do you guys like fig? I can't stand Doug just planted a fig tree. No, I didn't. It was already there. No, I don't have a fig tree. What? I contemplated it Oh, but Sal doesn't like him, so I decided not to. like This guy includes he's gone full garden. I know. likeike big time. Yeah. oldld Italian man garden. that We'reing a out there. Yes. I AI's I was so fascinated with that. Yeah, tell them about it, Doug. Yeah, so I have two planner boxes. They're raised boxes. they're four feet by sixteen feet two feet high and I had a bunch of vegetables and fruits I wanted to plant. So what I did is I went to Claude putut in the dimensions of the box, the orientation of the box to the sun u all the plants I wanted to add and it spit me out graphic showing exactly where I needed the plant, which companion plants work well, which ones don't work well with each other. We should get more sun, we should get less sun And that's how I did it. I know you're surprised because of his Google skills, like how he would be able to do that. I know I' so impressed. I was probably the world's worst Googler, you know? att least everybody believes that. Maybe he's just a clawod guy. But he got I thought it was so cool. I mean, even he was touring me on his thing. even like there's certain things that he planted they tell you not to plant next to another thing ' which you wouldn't know unless you were told It wass awesome. Yeah, they. You could have just done it you could just had my dad come over. He would have figured out for you. Yeah.illian. He knows what thats. I'm sure he does.. Yeah. goodood. Probiotics have been shown in studies to improve gut health Reduce inflammation even help with things like anxiety and depression in some people. they also can help with fat loss and muscle gain. Here's the problem Most probiotics on the market are garbage. Either the bacteria is dead or they don't use the right strains or the right amounts interterceded. This is the world's best probotic. This is the one we recommend the most if not the only probiotic we recommend. Seed is made by the world's leading researchers probotic science They have a unique delivery system that delivers the bacteria where it needs to go far more effective than traditional otics Again, this is the one I use consistently. I've been using them for years. I take a couple before bed. I always have better digestion, better skin and better mood from using this. You can take this. You can give it to your whole family. They even have probiotics for kids Go check them out. G to seed d. com forward slash Mind pump, use the code two five mine pump twenty five percent off your first month's order of their daily symbiotic B Back to the show Our first caller is Jesse from Florida. Hi, Jesse. How are you doing? Jesse? Hello. Hi, thanks for having me on. You got it. How come can we help you So I'll just read my email to stay on track. So I am a thirty nine year old mum, pediatric ICU nurse who started working out about six of years ago. I've lost nearly one hundred pounds strength training and recently have been running anabolic advanced, which has pushed me to lifting heavier. My current two to four rep maxes are squats two hundred fifty, deadlift two hundred eighty, bench one hundred fifty, shoulder press one hundred twenty five. After being about stuck at the same weight for about a year, I hired a coach several months back to kind of get me over that plateau. During that time, my dad had a serious accident. I spent two months in the ICU with him And that is when I had foundnder your G's podcast, which has kind of completely shifted how I started thinking about training. Up until a month and a half ago, my coach had me eating one thousandteen hundred calories, lifting six days a week, doing twenty to thirty minutes of cardio after every session So I initially lost weight and transitioned like my training from hit crossfit style to more heavier lifting, but I feel like I've swung like too far the wrong direction now. I'm trying to increase my calories, but the fear of gaining weight is very real But at the same time, I started getting shoulder pain, elbow pain that I've never had before, hair loss. as well. So a little bit more about my lifestyle. In addition to being a pIigy nurse, I also work for a medical device company. have to travel frequently. If there's a critically ill child somewhere, I fly and provide bedside support to the nurses at bedside U so can travel at any moment, but just kind of wondering where I should go with my training now, I paused anabolic last week and kind of just did a cardio week just because my upper body, like my shoulders and Eows were hurting so bad So just kind of don't know where to go and what to do now. Yeah, thanks for calling in. I just wanted just to clarify the initial period Six years of strength training and losing a hundred pounds. You did that on your own Yes. That's exceptional w You did a phenomenal job and you're really strong. Do you know how strong you are? No, I don't I don't feel strong. Randomly, people will come up in the gym and be like, do you did you miscalculate your math? Like are you going be able to lookif at that? And I'm like, yeah, it's fine. And they're like, oh yeah, you're fine. Jessse, you're stronger than most women. you're probably in the top five. I'm not sure I can do two hundred twenty four for twelve right now. That's yes that's a serious squad. a serious deadlift. That's impressive. Yeah, you're really, really strong. And here's where things went wrong and I think you know this. You worked with a coach and you had a bad coach You cut your calories way down because you were doing everything great. You you cut your cars way down, increased your activity too much The result of which was a stress response, which looks like pain, hair falling out. I don't feel good, that kind of stuff top of it You don't have a low stress lifestyle So I've worked with medical professionals And I've worked with nurses And you are in one of the more difficult parts of nursing in pediatric. That's very difficult, very emotionally It could be a taxing and you know this. I don't need to tell you this, but just for people listening, it's a very difficult job what you do Moving forward, what you want to do, Jesse is you want to focus on building your metabolism, not on cutting things Cutting things with your stress and exercise is a recipe for disaster Now I get the fear of gaining weight And a little bit might happen through the reverse diet process, but you're not go you're not going to blow up. That's not going to happen. That would only happen if you stopped strength training, you ate tons of garbage and you did it for a while. But you've already built your metabolism pretty well, especially considering where you came from. with that strength You're doing great. I don't think Maps anabolic advanced is appropriate. Maybe a fifteen for you I think traditional mapP anabolic would be good. Muscle mommy might be good. One of our maps fifteen style programs would be good with your daily activity and stress And then what you want to do is you want to slowly reverse d. Are you still tracking Yes. so I've gotten myself up to like se thousandeen hundred calories, but I'm not gonna lie. everyvery couple days, I'll be like, oh, no, I've been eating much I cut back. way way too low. Yeah. Prior to getting my coach, I was like at twenty one hundred But I still haven't been there in a bit. Yeah, still too low. So considering what you're doing, your strength, your activity, the steps, it's still really low. Yeah. And so what your body is is is really it's trying to hold on to body fat. because the nutrients that you're taking are still, you know, barely meeting the demand And so your body' like, I'm not getting rid of the stored energy. U and I'm and what's cool, here's some good news. The fact that you're so strong at so low a calories with as much work that you're doing tells me that you actually have really good genetics You got really good muscle. If we feed you properly, you're going to build a metabism that's going to surprise you But you got to move up and you probably got to get closer to three thousand calories before we attempt to cut And I'm pretty confident if we do it right, you're not going to see a lot of weight gain on the sca. You're just going to feel really strong and lots of energy is what it's probably going look back I mean, I'd love to see you either in our muscle Mommy group or taking on one of our coaches to take you through this process. I think you're a great candidate for somebody like that. Either one, if you want to do it on your own and you just would like the community, I think the muscle Mommy group's awesome because we have so many women that are reverse diding going through this, I think you'd be great and it'd be a great inspiration for a lot of women considering where you've already come from, I think you'd be great. Or if you're open to getting coached by one of our trainers, I'd love for one of them to take you through this if you're open to it. How long did you work with your last coach U like six, seven months. Oh gosh. Okay And then Yeah. Yeah. So the rever kind of, I mean, I think halfway through that I realized I had found you guys and I was like, o, okay, well, I'll just keep going, but I knew that I wasn't going the right way.. Again, I'm going to give you some more encouraging news. You have a really resilient body, ye Like phenomenally so. I think we work with it, you're going to blow you're going to blow yourself away. Yeah. I would say if you worked with one of our coaches, the reverse diet process will take you about six to nine months Through that, you're just gonna feel really good There may be some short cuts in between that period. You'll feel good physically, but psychologically it'll be difficult. Yeah it' be hard to eat more But that'll set you up for a cut. And then when you get your metabolic rate where we want it and then we do the cut, it's going to feel way different Th you'll go down to twenty one hundred calories and just start losing body fat Yeah. I was looking at like the I guess the concierge thing where it's like once a month because I feel like I'm displinedike I get up in the morning and I do like what I'm supposed to do Yeah. But yeah, so I'm not opposed to Yeah, you're a great candidate for that. You're somebody who's art like you get it. and it sounds like you're the type of person that if we gave you the instruction, go do this, this and this, you would follow through. So I think you'd be a great candidate for Concierge. Have you talked to somebody about one of our coaches about Concierge? How'd you know about that just from listening to you guys. Oh Googling. Yeahah. So no, I haven't talked to anybody. Okay, let me have someone call you and they'll set you up at that. And you're going get a program with that, but I think muscle Mommy would be a good program for you or one of our mapPs fifteen programs. But once you meet with a coach, they'll have longer time to talk with you and determine What would be the best option N, sounds good. than you guys. I appreciate it. You're doing really well. And you're really strong, Jess. That's like great numers. That's a really good strength. So good job Thank you. You got it Those are crazy numbers. Dud twenty five for twelve? at that low calorie. I don't think you could do that. I can do it, but it sucks I could do two twenty five for twelve It's exaust.. I' going have to do a video of that when we get out of here. Yeah afterfter adam. No, I adm adm I admit it, I don't know if I can do that right now. No I I mean I can do it'll suck.'s''s. I mean, two hundred twenty five for twelve is liter.id she saying she deadlifts two hundred thirty five for twelelve Yes. That's crazy. Both those are crazy. If that's in that one hundred thirty five for six bench She's she's not just strong endurance. She's like one of the strongest. Yeah, yeah. Th are like I heard she poweredty numbers. Now imagine fueling air it is. She would really take off. Dude, You know what makes me so frustrated? I know you guys feel the same thing crappy coaches makes me so mad. Here you have your who took a woman who lost one hundred pounds and it's strong. She was eating twenty one hundred calories and what do they do fifteen hundred calories. increased activity. Let''s jump on the co. Stupid How crappy of a coach are you now if that's just what you hit every time. M myselfset.wo buttons. Our next caller is Auggie from Alabama. What's up Augie? A you doing champing dud Hey guys, how are you guys doing? Good man? How me help you Good. Yeah, so my question is, I've been listening to a lot of your podcasts regarding you know the hybrid training space, trying to find the best solution. I think I ran into the problem that a lot of people do where they over trarain Um, so I just purchased the PPL program from you guys and I've been running that about three days a week to start phhase two. but I want to uh prepare for like running being the priority towards end of summer So I wanted them help with the structure like how if I'm doing the PPO right now and running like ten miles a week max How can I What should I then do next when I make the priority running, but still want to strength train about two, three times a week if possible Um, just I can prepare my body for Hopefully doing some races at the end of ball. Is it ten miles broken up or is it straight ten miles? Yeah, no. it's broken up so I'm doing like Two easy deays of maybe two and a half miles to three and then I'll do one day where maybe three four which is not bad. No, you're good. So just to clarify, your goal is performance based Yeah Yeah,. But right now I think my, u Go into summer, I was like, you know what strength st trainth. Hopefully lose a little bit of weight, try to Tone up a little bit and then really hit the running. as fall gets closer. good. Oh, G great attitude. Yeah. I was't say because if if you werere gonna to tell me program after this. Yeah, if you're gonna to tell me, I want to get shredded and I want to get good at racing. Okay. afterfter listening to all the episode you guys said I have to prioritize, but it's just hard because I think For me the running is more of like a mental like. Oh I get it. Like I love it and also the hard part about it, right? doing intervals is I just enjoy it.. So that's been challenging to prioritize one, but that's that's my goal heading into the fall to hopefully lean out and and maybe be a little bit more effective running. No, you're great, broro. So when you're done with this little season of what you're doing, I think what you're doing is fine. Eespecially if you feel good, you're getting stronger. Yes. You're not losing strength, you feel good. keepeep going When you're ready to make the transition to running U One day a week full body is plenty. forty five minute workout, compound lifts And then focus on your running, focus on what's helping you with your performance and fuel yourself. You don't want to go into you don't want to cut your calories while trying to get better at running That'll be very different. What do you think like a single day from Maps pererformance would be good for him? Yeah, you could do that orr you could do maps fifteen. He could do that I like giving him maps performance because then he could pull from the mobility days to compliment his running. That's good. So would would I would'll send you map performance if you don't have it. And then when when you scale down to one day week, just pick one of the days of the three foundation days And then what you can use the mobility days as a way to complement the running and the training. So if there's other things that you want to do, you have time U Throw some of those mobility days in there also that'll be good for you for active recovery. Y Okay, great. And then another just random one. I looked on your site regarding you know the company you guys work with for peeptides, just trying to get more information Apparently they don't service in Alabama Do you guys have anyone within this area that you would recommend? I don't know anybody. but you did check with them and they don't service? Yeah I set up like a schedule like consultation and they're just like we don't service out them. but just curious. Yeah, no, unfortunately, I don't know of anybody with you know, FDA That's the hard part is you can go Gay markarket and find somebody who will send to Alabama, but then like I don't think any of us want to recommend you like a Gay markarket company. So you know what you would do is you would do a search for longevity clinics in your area.. And you might like Little Rock might have one or something like that or two, and then I would call them and say, hey, can I do it tele Can I do telemedicine And then you might be able to, you know, not littleittle Rck, sorry, that's a different Birmingham in Birmingham. sorry. But you would be able to find someone in a larger city and see if they do telemedicine Okay, great That's it, man., perfect, man. than you guys so much. I appppreciate it. You got it brother. Right on. He's got a good attitude. Yeah He's gonna be fine. Yeah, I know. I mean, when he said it was he's breaking up the ten miles, I'm like oh that's not bad at all. Eespecially when his goal performance when people mess up as they do aesthetic plus performance goal. and then you gotta like, you got to pick one. He segmenting it out. I think it's smart and yeah, he can just easily transition into that and time it perfectly. And PBL is a solid program to do that with, because it's not a really higholume That's right.'s nice moderate volume. Yeah, so it works perfect with somebody who's running ten miles a week Our next caller is Kaleene from New York. Hi, Kaleen. How you doing?ll, Hello. Hi, hi How can we help you U So first I'd just like to say thank you for having me on the show. L this is like a dream come true. L I've been a fan for likeike a really long time now Thank you. So I'm honored to be here. Thank you so much, right? U So I've been on my fitness journey for about like six months now And I'm working with a virtual trainer through the company kickoff U And his name is Nico and he's actually the one that introduced me to you guys.. So shout out, Nico. Um U So like I really want to talk to Adam specifically because I really can connect with your struggles and addiction. because I've recently just I'm coming off of THC. I'm like thirty days in Right now, I'm actually going through a medical detox And because I was diagnosed with cannabinoid hyperhemis syndrome. Well, that's. That's where you vomit like crazy. That's rough. Yeah, yeah, yeah. it's been a little wild, but so my question there is was there a point in your sobriety when you knew you wanted to quit, but your mind kept negotiating with you and What made it easier? Oh. I have a very like high tolerance for pain. so like Just having CHS like doesn't really deter me from like wanting to go back Yeah, I'd say I had that for almost three years where I was aware of what I needed to do and then I wouldn't do it, and then I knew it was a problem and I'd go back. And so I played that game for a really long time I'll tell you for me, what was a major motivator was my son was knowing that at one point, I may have to have this conversation with him. And what I didn't want to have to have is that your dad still struggles with it. I'd much rather have the conversation of this was something I struggled with And this is how I got over it. And so he was a big motivating factor for me. Probably one of the hardest things I had was that I didn't have a lot of negative symptoms. That was the other thing too was, and I don't know where you're at in the journey with other things like things didn't come crashing down on me. You know a lot of addicts It takes the bottom of the barrel before they start to come out of that, right where like they lose their job or their fiancee breaks up with them or something or they get in an accident. they need something like tragic to kind of wake them up That hadn't happened to me. And so that was part of why I kept wrestling going back and forth was because I didn't have anything that was kind of like life was good. I felt good. No was' it wasn't interfering with anything. and so That was probably the biggest challenge and why I kept talking myself back out of it But then I kind of flipped that and went, you know what? it's only a matter of time before this does do something in my life that either ruins my relationship, affects my work, or does something And you know what, the fact that I've gotten away with this for three years and it hasn't, I felt blessed And so it was just like, it's time. And then And I knew that I was going to suffer coming off of it and I knew that I needed to because that was going to be the thing that made me feel awful. I was like, I need to feel awful because something tragic didn't happen to me. this is going to be my thing and that's going to be my story is that I'm going to go through that. I'm going to overcome it and then I'm never going to look back. And so that was kind of the self talk that that I had. And I watched a lot of stuff of other people Um, I didn't know I was going to do that I was drawn to other stories of people going through it and listening to that. I think that gave me empathy for them. It also helped me have solace. like it was a big part of me getting through the whole process and then never look back. But my son was a a big motivator for me for sure Yeah, and I can relate to what you said about like nothing really tragic has happened because that that's the same with me like I still have my career. I'm a youth hockey coach U you know, I'm in a relationship, but life is good really Yeah, I't And I But that was helpful. And then I guess like a follow up question that I have about that is like How do you like pace yourself? Because like I'm very much a person that like if I set my mind to something, like I want to go all gas, no braakes and I'm learning that in fitness and in sobriety, like that's it's kind of making it tougher Well, which one are we talk Be I feel like there's two different conversations there. Like with the fitness thing, if you don't pace yourself, you won't see the results that you want to see. And that's the whole point of me going to the gym and doing those things. and so If you're a full throttle on that, and you're not going to see results But for me on the sobriety side, like I needed to go full throttle. I felt like I had to go like this like all or nothing. like there's none of this What I had done in the past those three years was the tapering game of like, o, I'll taper down. I'll head that way. and then I justify going back up because I couldn't get good night' sleep. And then it was like I kept playing that. So for me, I had to go all in on the sobriety thing and cut and go that for me was the only way But when it comes to working out and training and diet and stuff like that, like you need small wins. So like and I still do this to this day like I'm not all on all on or all off on training. That's like, hey, it's like, Hey this week, I'm going to set a goal forself. I want to make sure I get to the gym two times or three times or hey, I just want to make sure that you know my steps have been low, six thousand steps. I want to try to average eight thousand this week. And so I give myself like weekly small easy wins and I stack them when it comes to health and fitness. It's just That's how I approach that. So they're kind of different for me. Like for sobriety stuff, I needed to rip the bandaid off and go all in on that and white knuckle it U with fitness, it's different. That approach, I don't think is a healthy approach. Like I think stacking small wins and building momentum and making sure you have a healthy balance of stress and everything else that's going in your life because going all in on that and full thrt on that either one ends up you falling off the wagon really hard or two, your body revolts because you have other stress in your life. you're not feeding yourself properly, not sleeping properly. So two different two different conversations for me Right. Kalen, can I ask you a question if you don't mind Absolutely. So my friend Ben Bueno, he runs a rehab facility and he's a really good guy, Re, really good guy. And I had a conversation with him recently. about this because I can self medicate as well. Now I've never gone so far to where I felt like it was U like I, you know, I'd have to go through crazy withdrawal or anything like that. But I do know my tendency which is to reach for something and kind of self medicate. And he asked me a question I thought that was so powerful He asked me, what it what's the driving force or what do I think this is making me better at? or what am I Medicating. And for me, it wasn't like I was medicating pain or anxiety I thought it made me better So I thought it made me happier when I'm with my kids or when I'm doing things that I don't want to do and it'll give me energy or you makes it easier to be present because my mind wants to wander type of deal. And that actually helped me a lot because then he asked me, well, is that true? Does it really make you And I had to think about that for a second. I don't think it does. I just think it I just think I likeed it So my question for you is what have you examined what it is that that leads you towards or that led you toward self medicating Um I think I just kind of I kind of just like it and I know that I have like a pull to it. and I like the way it feels and what I I'm slowly like realizing that it was becoming a problem because I was I was just doing it so much And yeah, I mean, I do have a decent amount of like anxiety and stress that I'm working through, but U I think that's that's a good point is to like really ask myself like Why Yeah, so you actually said something really interesting. because you said, I like it and usually that means because it takes me out of something I don't like Right. And you mentioned anxiety and stress So' it's really difficult to because self medicating kind of works a little bit Right until it doesn't work, right? until it gets so bad that maybe it causes more anxiety or in your case, you got a pretty extreme reaction with hyperermesis But you have to find other ways help yourself with those feelings that you don't like to be in because otherwise it's going to feel its like such a big contrast that the seellf medicating options always going to feel like a good potential option Have you found anything like that like when you're feeling uncomfortable in your own skin or whatever, like alternative ways to help yourourself through those things U Not really, mostly just like self talk and trying to I' remind myself that What I think is not true Okay, That's a great start. So what I would do is try to develop other habits that can replace the one that you've become accustomed to Um because it gets real uncomfortable over time. I don't need to tell you this, you know this like it just over time it's just real uncomfortable. And so u See if you can find other ways. And then in the data When you look at sobriety or success There's two factors that seem to always come up One is a transcendent aspect and so belief in a higher power or God, that's one The other one is to bring it to light with other people becausecause when you do it by yourself, you eventually lose But when you include other people And you want to find people that give you grace by the way, because you might stumble But when you do it with other people, it makes in the data it shows it makes a big difference with being able to keep you on that track. Yeah, I'm actually I'm working with an addiction recovery coach that I found on YouTube. His name is doctor Frank, and he's been great so far. That's awesome. That's phenomenal. And how' exercise helped with all of this Uh, it has, but u Like I guess that also leads me into my next question about fitness is Like, how do I be comfortable with being in a bulk? Like I've always been On the smaller side I've never really like consistently trained like this because like I've always been a natural like athlete. So I didn't really that never really hindered my like abilities in sports. I was I played division three, Lacrosse and ice hockey Um, so yeah, I'm just like really Even before like coming off the weed, like I'm really I was really struggling with like eating a lot of calories and on My trainer like kind of says like if you don't eat, then you're not going to see gains. But it's hard for me to eat a lot of calories. So and by the way, this might also be a side effect of coming off the THG appetite drops a little bit. so small steps. You're an athlete, so I'm gonna spe to you in a way I think you understand How do you get comfortable with the pain, the stng the strenuous training, the pushing myself to the limit in a game. How do you get comfortable with that as an athlete U I don't know I guess I've never really thought about it. It's just it's all drive like to succeed and it is. J just grit and mental toughness, which I think I have. You do but you probably developed it In other words, exposure therapy So it's uncomfortable that you keep doing it enough and you start to get comfortable with it being uncomfortable So that's going to happen with bulking So it's going it's going to be uncomfortable for a while But the more you do it, the longer you do it, the longer you connect it to the games and they're feeling good and this is working, then the less uncomfortable it becomes. We gott to get used to it. Set weekly goals and build on it whatever like whatever that calorie amount or a meal, like it could be that simple as that. L for example, I know when I'm getting back to hitting my protein ticket, it's like, oh, I need to make sure I get up and have that forty grams of Greek yogurt first thing in the morning. because I know if I don't do that consistently, I'm playing the catchup game all time. So set like a meal goal somewhere in your day somethingomething that you right right now you go a certain amount of time and you know you don't eat and you probably should. setet a small goal that is a good, high protein good calories two, three hundred calorie meal that you're like, I'm going to just that's going to be my thing now. I just always eat that You know, high protein, Greek yogurt that time or whatever the thing is for you and start with that and just and build on it. And like Sal said, you'll have a time when you're building on it. it'll get uncomfortable U And you'll probably have some days where you miss and you're not so good then get right back on the horse just like you would as an athlete and get back to being consistent again before you know, it becomes a habit. becomes something that you do on a regular basis and you become more comfortable with it. But that's what I meant by like small goals like set like a small goal. Don't try and jump someone who's even though I want to get you to twenty thousand three, twenty thousand four hundred calories, I don't take somebody who's at thirteen hundred, fifteen hundred right there. It's just like we do it through this through small hundred calorie increments and we go, hey, this is what we're gonna do justust like at this part of your day, you eat that and then like just become consistent with that. Pair it with something else that you always do. You get used to it And then and then we build on it solely Okay, that's helpful. Okay. Yeah You're doing good. ye. Thank you. Yeah, you're doing really good You want to get back on here in like forty Id like fifty days. Yeah, I'd like to put you in our priate forum too, if you're not already in there so you can you can Yeah, I would love that. Yeah Adam. I just I just want you to know that like your YouTube on video or I don't know his last name, but I know his first name is Doug. Yeah. That interview that you did with him, like I go back and watch that like anyt time I'm feeling low and like it just hypes me up. That makes me feel good. Thank you awesome. I'm glad that helps Yeah, stay connected to us. I'm going to put you in the private forum. We' get let's get you on again. Let's Let's help bring that. you just reach out us. You're going through anything like that. Let us know and then we'll stay in touch Absolutely. Thank you so much. G doing. Thank you Thank you. Bye Reool I gotta tell you. just your process and how you went through that and talked about it, I respect so much and you could see the impact it's had on other people. And I'm sure that probably strengthens you as well to see. Yeah, no, you never know like a lot of people didn't watch that Doug Bobs interview. I don't know how many, you know, it didn't reach like millions of people. It reach people. Yeah, yeah, I think that's what I noticed from it was the thousands that did watch it most I just want to add when somebody listens to you for a long time and you sound, you know like they look up to you, the vulnerability to honesty is so powerful. And you know, you've already got that authority with someone like her and then she hears you went through something like that. That's got a real impact. so Great job. Yeah. she's doing a good job though. I mean, it sounds like she's got right hypermes. I've never heard of that. Yeah, so it's more common now because cannabis is just much more common. It's repeated uncontrolled. So explain to me becausecause I'm so unfamilar with. How it get to that point? Is it when you come off of it you get it or is it why you're taking it? Wh Y'reonor. So she's taking it and she's still vomiting and still doing it. Well,'s what that's probably what led her to go. have a problem. Yeah, it's the cannabinoid system. gets all wacky and you get this hypermesis is I don't want to ask her to put her on the spot, but how high a levels do you probably have to get up to? I don't know I don't know, but probably a lot of regular use And then coming off probably made it worse for a while But that's nasty, bro. So hypermesis, dont know this like a clinical never even heard term for you can't stop vomiting. Like you're just constantly nauseous and vomiting. And does anything else cause that or is it directly connected to cannabis? Oh no, it's a cannabis condition. is l That is so wild to me as much as I've been around cannabis that I have heard any kind of symptoms like. It's more common now than it has been and it's common enough to where they have a term for it But it's crazy. And he'll put you on antausea medication. it's just really bad. I mean, I see she the thing that shes connects with me with, which was I think one of the hardest part is when you believe it or not, is when you haven't had something tragic. And she even said, like even the throw up doesn't stop her. You know, it's like that's because she has a job, she has a relationship, she has everything going for. and so. That was the thing that made it difficult to get off for, you know you were managing it. Yeah, exactly.. you know, But I think the flip was, you know what? like I should be grateful that. I got Let's not wait. Yeah, let's let's because eventually some shit will happen. right? So it's like that's that to me was the big motivator. Our next scholar is Vanessa from the UK. Hi Vanessa. Hi Vanessa. Hello. Hi. Oh I'm so happy to see you guys. How are you? Good. How can we help you Yeah, Okay, so I'm just gonna to read it from my email. thingsings have changed a little bit since as I wrote you, but it might be easier this way So first of all, I just wanted to say a huge thank you for all the content you've been putting out. I only discovered you guys a few months ago and must have listened to over eighty hours of your podcasts since. As a thirty eight year old woman, I never thought I'd be anywhere near your target audience, but I'm constantly amazed at how kind, empathetic, compassionate, and supportive you are of everyone on their health and fitness journey. Thank you So yeah, okay, so just a little bit about me. I am your typical type A overachiever type of person. I have a long history of yoyo dieting and disordered eating and over exercising. All of it came to a head in twenty twenty when I was running twenty one kilometers a day. I know strength training six days a week, eating tw thousandve hundred calories, binging on Saturdays, fasting for thirty eight hours, rinse and repeat I got some help and spent the last six years doing some deep work healing my relationship with food, myself, my parents, etcetera, etceter. But I did gain quite a bit of weight in the process all the while still going to the gym regularly So last fall, I was feeling pretty uncomfortable in my body and I decided to hire a coach to see if I could lose some weight in a healthy and sustainable way. I'm five foot nine and was probably around one hundred and sixty eight pounds at that point My coach put me on three gym sessions a week, upper, lower, full body twelve thousand steps, one thirty minute cardio session and sixteen hundred calories. I lost some weight, but after a few months I was getting really grumpy and really weak. So we up to two thousand calories I kept losing weight. I upped my steps considerably, averaging about twenty six thousand steps I got really hungry, so we upped my intake to two two hundred cows and then added another thirty minute cardio session and an extra gym session I was hungry again, so we bumped to twenty three hundred and that's where I was a month ago when I wrote this email. And I was still consistently hungry. and since then I'm now at two thousand five hundred calories, which feels more sustainable So I did realize that I was getting into the overdoing it spiral with my steps. I do live in Europe, so you sneeze and hit ten thousand steps. that's like not a problem But I was starting to notice that I always wanted to beat last week's average. So I've deliberately brought my steps down to eighteen thousand And we have removed the extra thirty minute cardio session. My problem has never been compliance. It's always overdoing it So now I'm at one hundred and thirty nine pounds and since writing this email about six weeks ago, The He pod has said I've gone down from seventeen point seven percent body fat to seventeen point two percent body fat with no real muscle gain. I don't know how accurate the pod is. seventeen percent feels pretty low to me compared to what I look like But I feel like the trend is probably correct So my question has slightly changed since right writing this email. I'm seeing some progress in the gym, but it's very slow I'm happy generally with how my body looks now, but my butt has become considerably flatter. So the added gym session was glued focused. It's been six weeks since adding it and my butt is no rounder.. I'm eating one hundred seventy grams of protein, seventy five grams of fat, and the rest is carbs, most of it from Whole Foods And then the other part of it is I'm also worried about lowering my steps more because I don't want to eat less food. So in terms of body recomp Building my butt, staying lean and mostly sustainability, what would you suggest I do differently? We're right there. You're doing doing really good. You've come a long way. Yes. and I really appreciate how you're identifying things. Like you said, oh, it's spiraling again with my stuffs. Like that's massive stuff And I think you're moving in the right direction I'll tell you what needs to happen You might not like it, but this is what's going to need to happen. You're going to need to gain weight and your body fat percentage is going to need to go up go. Right That butt shows up around like twenty percent, twenty one percent. Yeah. It's just that's where it sits. It's really hard If not almost impossible, to build muscle as a female in the teens of body fat percent. J just doesn't want to And you're going to need to gain weight at five nine with strength and muscle and the look that you want, is which would make you uncomfortable if you weighed yourself, would probably be closer to one hundred and fifty pounds Chasino Okay. Okay.. So so but you're mo but you'll look the way you want. You're moving in the right direction, Vanessa. Yeah. So what I so here's the answer. It's going to be very difficult You gott to take your hands off the control So stop tracking your steps Now don't trick yourself because you can also do this. sometometimes people like, I'm tracking my steps, but I'm tracking how far I'm walking and I'm keeping literally stop try like really work on not paying attention to how much you're walking. And then what you're gonna pay attention to is do I enjoy walking and do I need to walk So I need to walk to this place o. So you don't want to play that game either where you're like,, I think I'll walk extra or I'll go over there or I'll take it okay. ake your take take your eyes off the scale, take your eyes off the body fat percentage and take your eyes off of The steps Uh I would I would and you're going to probably have to eat more, which is a good sign This tells me your metabolism wants to be really healthy Yeah. So I'd increase the calories again And then what you're going to focus on because you have laser focus, which we can use is I want you to say, how strong can I get? How like how strong can I actually get? How strong can I get in my hip thrust My deadlift and my squat. That's what's going to build your body that's what's going to build your body Okay And what would you say is like a an average like progressive overload. I'm just thinking like, I've been doing kind of the same Hip thrusts, weight for like or squats or hip thrusts for like end it not and I amgoing failure, you know, and I'm like, oh my Godd. What willll happen when you when you increase your calories and stop pushing the steps You're going to see your streng go up. I would also not go to failure. You want to stop about one or two reps short. Failure over does it, especially when you do it consistently And so people don't get better progress with that. And we see trends where it tends to move in the opposite direction. So I would reduce the intensity a little bit. I'm not saying don't work out hard, but don't go to failure. I mean, I love I love to send you a program so so we have a better idea of exactly what you're doing. because right now we're kind of like guessing where you're at. where I'd love to put you on muscle Mommy. I think that's's a butt focused program. butt focused U we know the volume that's in it. we progressively overload you in there. It just kind to follow it the way it's laid out. Listen to Sal's advice. You're really close in my opinion. Like the fact that you're already at the calories you're at at the as low body fat is actually a good place. It's like and you and you you're saying your appetite' still there, which is awesome, which means two hundred more calories Lay off the steps a little bit more and we should see this nice starting to move in the right direction, but you're And then when it plateaus, you bump your calories again. you have a good coach. I like what your coach is doing with you. Yeah And so I would communicate to the coach and I would say, hey I'd like to just get strong. How'd you find your coach, by the way, giveive him some love Oh Yeah, I think he's he's very, he's young and he's um I think I was really o, so how about this? I was really happy to get a coach because I think it allowed me to stay accountable and also it was really empowering for me because I was the one to advocate for myself. And when we were at sixteen hundred, I was like, This is not sustainable. And I know what not sustainable is and I was like, I can't. So I did feel like I had to kind of advocate for myself quite a bit And a lot of the time when I was like, ooh, I'm feeling like really short tempered and grumpy and weak. and he was like, No, you've got this. Ke going. And I was like, oh, That's right. sounds like you did really sounds like you did a really good job. Yeah. Yeah. in a way, I'm happy I did it because it allowed me to it allowed me to kind of empower myself and go, actually You know, getting a coach made me realize that I can do it. I can empower myself and I don't need to give my power away to somebody else to tell me what to do. Well this gives me some clarity then. So you've listened to a lot of ourpisodes. It sounds like you've kind of had. You want a new coach? You want to work with a coach that we hired that's going to help move you in the right direction. They don't have to advocate. I'll have somebody call you But you're moving the right direction. What it's going to look like is a bump in calories, reduction in steps different programming and you'll see the strength gangs. You'll see what you're looking for sure. It's going to feel a little uncomfortable because Calories' going to keep going up You're going to feel like you're building, whichich might be like, Ohh my go, am I getting bigger? But if you focus on the strength, that's going to really move you in the right direction Okay, and this sounds like maybe a little vveain or a little I mean I'm sure you get you've had so many callers like me of like, oh, I don't want to game fat or anything. but so I think Adam, you were saying that at like let's say one hundred and fifty, I would look the way I want. Yes. and Does that mean that I'm still gonna to fit in the clothes that I currently have? Probably Probably not. probablyrobably your ass will be busting out of them, you know? So So I mean, is that a problem? I mean, is that a problem or what? You're gonna look good. You're gonna look good. But with with like more shape to your thighs and hamstring come bigger jean sizes. And so yeah, it'll look different. Don't get hung up on that stuff You'll look like you you're you're tall. you're five nine. So you easily could be one fifty. You could be one sixty, one sixty five and be banging. So it's like you, it's not It's not a number on the scale. You can absolutely what you want and you know, it's been a common theme, I feel like on a show lately where we've been telling people like build into the body you want. Don't try and cut into the body you want. Cutting into the body you want is not going to give you what you want. Buing into the body you want. It will. you'll be eating more than you've ever ate. You'll be at a healthy body fabcent Great energy, energyood, hormones hormones balance. You'll have the shape, you'll have it all You will. one hundred and fifty pounds at twenty one percent body fat will look more sculpted Okay. so that's the thing about body fat. I mean yes, you can go too high with body fat, but low twenties is low when you have muscle, you look sculpted. you've got good shape. Yeah. And it's the look that you're probably aiming for that you're afraid to go towards because it means you might need to gain some weight to go up in terms of, you know body fat percentage. But I'm telling you at twenty twenty two percent body fat with more muscle. You're going to look in the mirror and be like, whoa, this looks great. Yeah. No, you're going to do great. Yeah. I mean, the fact that you're already advocating for yourself to get this far and where you came from and you're in a good spot. We're close. We get just a little bit of tweaks Calorie wise, lay out the steps a tiny bit. We'll set you up the programming. I'll have a coach call you and you can determine if you want to work with one of ours, but we hiire them oursel, so we know they're good Okay That sounds great. Oh, thank you guys so much. I really appreciate all of what you do. You got it. sorry for. Yeah, great, great job. Thank you so much. It was great to. Take care. Bye. Reord Oh that I'm so glad I mentioned the coach because I thought it was him or her or I guess it is a guy. But she's like, no, I had to tell him. Yeah she's calling all the hosles out. Good for her. goodood for her.agine like imagine your client is client tells the coach, I feel like garbage, I'm tired. No, no, you're fine. Yeah. What? Yeah I for, I need to bump my calear. then she bumps and then she sees more better attude Good for her though Good for her. I know. Yeah yeah, that's awesome. No, she's I mean, she's really close. She was she at twenty four hundred is where she was at Cali Wise. She's in a healthy place but you're righter body's responding well. seventeen percent bodyf is just so lean. Yeah. That's just so lean. it's hard. And when her main focus, her goal is to build a butt. like it's going to be And at five nine, one hundred thirty nine is very petite. likeike she can No no, you I said one hundred fifty to be comfortable. you're right, one hundred sixty one sixty five cent b it looks amazing Yeah. Yes. If you like Mindpump, come find us on Instagram. 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 Mindpumpmedia dot com The RGB Superbundle includes maps Anabolic, maths performance, and maps aesthetic, nine months of phased expert exercise programming designed by Sal Adam and Justin to systematically transform the way your body looks, feels, and performs. With detailed workout blueprints and over two hundred videos, the RGB suuperbundle is like having Sal Adam and Justin as your own personal trainers At a fraction of the price. the RGB suuperbundle has a full thirty day money back guarantee, and you can get it now plus other valuable free resources at mindpumpmedia d. com If you enjoy this show, please share the love by leaving us a five star rating and review on iTunes and by introducing Mindpump to your friends and family. We thank you for your support and until next time, this is Mindpump