Fitness Results from Alternating Training

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 in today's episode Live callers called in. We got to coach them live on air, but this was after the intro Today's intro is sixteen minutes long In the intro, we talk about muscle gain and fat loss. We talk about nutrition, current events in family life. If you want to be on an episode like this one where you can call in and have us coach you on air Send your question to mplifeCaller. com By the way, I will be speaking on june nineteenth, twentieth in Arizona at the World Pepide Congress I'll be speaking actually on the twentieth ten thirty AM If you want to go attend, learn more about peeptes or come hear me talk Go to srpinstitute. org Now This episode is brought to you by some sponsors. The first one is Ky on. Today we talked about their essential amino acid Sulement. they both come in capsules or drink form forty percent coming from leucine. You need that much leucine in your essential amino acid supplement to make a difference. If you want the muscle building power We're muscle preserving power of essential amino acids Go with ones like Kon. Kon's the best in the world forty percent again of the amino acids coming from essential amino acids is lsing Go to get Kon. com that's GT kio n. com forward slash mind pump That link will get you twenty percent off This episode is also brought to you by Sed. This is the world's best probbotic. Today we talked about how probotics were shown menopausal women to reduce anxiety by forty percent And in other studies in obese individuals to increase fat loss. That's right, a probbotic as a fat burner If you want to try a probiotic, get all the benefits, go with seed. Go to seed. com forward slash mine pump, use the code two five mine pump to get twenty five percent off Also, we are relaunching Maps anabolic. This is the program that started it all. Over one hundred thousand people have followed Maps anabolic And I've given it a five star review Excellent for building muscle, boosting metabolism body fat, the new map anabolic has some new additions. We've added some new coaching videos We've added a couple new bluepints.y the way, if you already have maps onab ballic It's going to be updated for you automatically. but if you don't And you want to see what everyone's talking about and get the new version Go to mapsanabolic. com If you use the code anabolic, it's fifty percent off Here comes a show T shirt time! And it's t shirt time. A shit You know it's my favorite time of the week. Three winers this week, one for Apple Podcasts, two for Facebook podcast winner is Savannah Dune. And for Facebook, we have Celestino, Domingo, Montanas and Rona Selkirk All three of you are winners. send the name I just read to iTunes at mindpumpmedia. comot Inlude your shirt size and your shipping address, and we'll get that shirt right out to you. All right, real quick. if you love us like we love you, why not show up by rocking one of our shirts, hats, mugs, or training gear over at mindpumpstore d. com I' talking right now, hit pause, head on over to mypumpstore. com. That's it. enjoy the rest of the show. We're going to talk about the most effective Ozempic Munjaro Wagovi strategies. For fat loss and muscle gain, what does that look like? Lose the most amount of body fat Don't lose muscle Don't have to stay on them forever. So we're going to break down it right now. Here's what you do, the roadmap. Let's go. You must be fired up from your recent interview with Dr. Seeds that you just went down and had, huh? This is like, I'm sure probably the major conversation you guys had. Yes. so and when you look at what the data looks like on those peptides, otherwise known as GLP peptides super effective for weight loss. The most effective medical intervention we've ever seen period end story, not anyere close It's into its own category But when we look at the data, what we see is a significant amount of muscle loss. And we see a relatively high fail rate when people try to come off They try to come off. And six months to a year later, they tend to gain the weight back. And so people's concerns are valid It's like, hey, I don't want to lose muscle And I don't, do I really have to stay on this forever Now I want to be very clear The GLPs are not causing the muscle loss. So this is very important for people to understand GOPs don't cause muscle loss. It's not a muscle wasting peptide But they do suppress appetitite so much that people will cut their food intake down so much Now what the body does what it always does when you cut your food and take that low is it tries to adapt to the new energy intake by reducing Expensive tissue muscle And so the body will lose muscle in an attempt to meet the new caloric intake. And so we see in the data is thirty, forty percent of the weight loss coming from muscle, which poses its own problems, right? You're looking at increased rates of frailty inccreased rates of things like osteopenia weakness, loss of mobility And then all the other side effects that come from really low calorie intake, which is like loss of energy, loss of libido, that kind of stuff So those are some of the main things that can do. Yeah, I feel like, you know, it's a big mis onception with the public is that, you know, it leads to the muscle loss, but also that its it's a fat burner at some level and really like, you know, they don't understand the mechanisms really it's just the appetite suppression. I mean That's all it is in its simplest form.. Like the main thing that it's doing and I know that we there studies are showing like all these like neurological stuff and behavioral stuff that's happening with like smoking and all the other, there's like other added benefits which you could probably argue in debate that could have something to do too with lowering the inflammation in the brain and then like not eating all this garbage, like The real thing that all it does is it keeps somebody from eating a lot of cories. not just a lot, but it keeps it low and you're comfortable. And if you took another way to say what you were saying is that you could take the exact same person U and they're running a GLP one and it suppresses their appetite to where they eat nine hundred calories a day for two months and they're going to have X amount of muscle they lose. You take somebody who's not that same person, not on a GLP one, but still also only eating nine hundred calories and they'll lose exactly the same amount musc. This very similar. Yeah. It look almost identical. And so the muscle loss that they have is due to the low calorie diet, which is something that long before GLP ones were really popular. in the fitness space, we would see all the time with clients. This is a super common thing. This is why we've been beating the drum forever about Cardio being such a terrible source. or mechanism for fat loss because what ends up happening so many people go on restrictive diets where they go from eating like shit cutting their calories because we were told eat less, move more. And then they run on a treadmill. So they create this crazy deficit. They under eat there and they're over trarained And then they end up l Yeahah, they lose thirty pounds on the scale, but fifteen of it ends up being musle. And so this is not N I mean, the science that you're seeing unfold. differentnt drivers, but what think. What's new is you're not hungry eating so little calories. Right. It'sy. R. The difference now is people that could onlyn eat nine hundred to one thousand calories and do an hour of cardio every day before had to white knuckle it.. You know, just grin and bar it and like, oh my God, just fight the hunger pains where now they can take this GLP one and they forget to eat because they don't have these cravings, they don't have this appetite And so it's becoming this quick to Oh, I could easily cut my courers now. Now there is a way to use here's the good news, there is a way to use a GLP and have tremendous success. And we're gonna to define it again, Oh've seen it. You've seen it. Not losing muscle. By the, you don't wantan lose mcle for a lot of reasons You don't want to get weaker, you want lose mobility. You also don't want to slower metabolism That that sucks. Yeah. You know, immagine this, you eat really low calories for a while, lose weight. and now you always have to eat really low calories ' anything above that, you gain weight faster than you did before because you lost muscle. Right? So we don't want to lose muscle And then in an ideal world I think if you talk to anybody about any medication but especially a GLP. if you said to them Ideally, would you like to be able to get off of this once you reach your goal They would say yes. So ideally in a perfect world Don't lose muscle and you don't have to stay on this thing forever. So we're going to break it down. We're going to break down how to do this the right way. Now there is a beginning part to this which does not include the GLP. So here's where it's going to get real challenging for people We're going to start off without using the GOP because what we're going to try to do is build muscle going into using the GOP. Why we want to create a little bit of a buffer Before we get into the calorie cutting effects of the GOP. So here's it looks like Number one, you're start lifting weights now. You're not taking JLP You're just gonna to start lifting weights And for most people, this looks like two days a week. Or three days a week, full body, very basic compound lifts The goals get stronger And I also want you to hit your protein. tar hit your target body weeight and protein. and do this for sixty days. Now here's what we're going see in sixty days Probably no weight loss on the scale. You might get a little leaner because you might be losing body fat and buildy muscle but you're going to get stronger. I want you going into using a JLP stronger than you would have had you not done it what we're saying right here. So lead into give yourself sixty days, okay for the next sixty days I am going to prepare or prep my body going on a GOP. It's a great way to set yourself up. There's other reasons too why I think that's so important. Sal is like, you know what it's like when I know for you, maybe not because it's been so long since you've probably fallen off the wagon or not been consistent for a month or two But man, when you when you have just a month or two of not training for me and then coming back,. Those first couple weeks, just there's no muscle endurance. You have no you have no stamina Yeah. Yeah. I mean, like it's just it's it's always tough for those first couple of weeks of getting back. I think you kind of get acclimatated. your body remembers it in your back And that If you if you've never experienced a GLP one. Uh That's difficult without low calorie And so When you go into working out like that and you are not adapted at all to training And then you're also a lower calorie that. It is really difficult to push through that And so there is a there's another benefit, I think, to, beside whatre you're claiming with with muscle and your metabolism and strength and all those things, I think But even just that like if I were to take somebody who is not trained at all, started GOP one and then try and start their training, you just made it exponentially more difficult to be motivated to go there because it's it's it's already hard and then you're at your're low calorie because you're on this diet. So at least This trained person has been acclimated to to lifting and have a little bit of muscle. a certain level of fitness. Yeah. you have a certain level of fitness and endurance. and it makes a big difference when you're on that. One of the things that Personally, I remember reporting on here with you guys that really surprised me. was just difficult it was to be motivated to lift, because you're so consistently under ereatating and low calorie. And I remember what that was like competing But I had also ramped my calories up so high that in a cut I still was. You came in from an off season where your fit strong and fit. Exactly. And so I didn't feel the same kind of weakness and tired and fatigue to not want to go in. Yeah. you're such a good point, Adam. Basically what people are doing when they're starting a GLP and then trying to start exercise at the same time is they're entering into this decondnditioned? Yes. and reduced calories. Yes., That's tough. It is. Doesn't it make sense to go in after sixty days of being relatively consistent, building some strength, building some fitness, hitting your protein targets Boom, now let's go on the GLP.. Now I've got kind of a running start. Yes. Yeah. makes a lot of sense. one hundred percent. Now Now here's what happens. So So if you do this for sixty days consistently, and listen, you might be listening and going. sixixty days I gott to be consistent for two months Yes, Yes. Look, here's a deal. I'm not asking you to be disciplined and consistent for the rest of your life. I know that's the ultimate goal. That's what we want But I want you to be honest with yourself I cannot promiseed myself to be consistent for two months. I got no business starting on a GLP There I said it ag. There I said. Two months, all I'm asking is sixty days. sixty days can you be consonsistent Two to three days a week. That's it. two to three days a week. You're not even asking for really sixty days, sal when you think of it like that, because you're only asking for two to three days a week over the course of two months. That's right. So you're really only asking sixteen workouts or. Yeah, ye yeah. It's like commit to sixteen workouts in a row. That's right. L that you don't you don't miss one of those days in the week. And that's not a lot. That's all you got to do. So just say to yourself, okay, before I go to GOP, here's what I'm going to promise myself. I'm going to give myself sixty days of decent consistency. And by the way, I'm not telling you, because you might be on the other end of this. you might be so motivated. You're like, I'm going to the gym five days a week Don't do that fiveive days a week, not going to build more muscle and make you stronger. For most people listening, unless you've been working out for a while already, but if you're just getting started, Two to three days a week is the most that you'll get benefits from. And more than that, you're actually going to work more on healing than adapting. In other words, it's going be too much. Your body is not going to adapt very well. So for two months, two to three days a week, full body workouts, consistently hit target body weight and protein. prromise to yourself, I can do anything for sixty days. do that then you get into Now we're gonna start the GOP and here's where you start. minimal effective dose Don't want If you don't want to take a dose. of GLP that makes you so nauseous or that your appetite is so low. that eating anything feels terrible. We don't want to go into a dramatic crazy calorie deficit right out the gates. If that happens You're going to set yourself up for failure. I don't care how great your strength training is. I don't it makes no difference. If your calories are too low, where you're just barely eating anything. and let me tell you, this happens. You're not going to hold on. This happens when people take too high of a dose of a GOP. Food becomes not just, I don't think about it, but it becomes repulsive or I feel nauseous This will kill anything that we're trying to accomplish right now, which is to preserve muscle. So it's better to start with a dose that is too low to where by week two or three, you talk to your doctor, say, you know, I think I need to increase the dose because I actually notice No reduction in appetite. It's better to do that than to jump in with too much of a dose and after the first week you talk to your doctor like, I cannot choke down a smoothie let alone food. You don't want to be in that position. It's too catabolic. So you want to start with the minimum effective Jes Step two, you want to keep lifting. Now here's what gets crazy I've been working out for two months I'm finally on to GOP. I'm so excited. Here's what am I going to do with my workouts Redduce the volume. Y. Now here's why people think this doesn't make sense. What do you mean, Sal? I just started GLP I got the ball rolling now Why am I cutting? my volume of training. Shouldn't I increase it? No we We're playing the preserve game at this point. That's right. And so the amount of energy that you can intake, the calories and nutrients that you can take in. So proteins, carbohydrates and fats It has a direct role in your ability to recover and adapt to exercise If I reduce your intake, I reduce your capacity to adapt and to recover. There's an old saying in strength sports. It's not entirely true, but the reason why it sticks around is because there's some truth to it which is this. There's no such thing as over traraining only under eing and bodybuilders and strength athletes have been saying this for a long time. Now it's not entirely true because you could push that to extremes and it doesn't work more materials to recover. That's right. But there's some truth to it, which is why this sticks around the more nutrients you intake better your capacity to adapt So you've just started working out for two months. you're hitting your protein intake, now youre going to GLP, minimum effective dose, brings your calories down. You have a lowered capacity to recover. So whatever you were doing before, a little bit less. I would say cut down your sets by a third or so and keep doing what you're doing. So reduce the volume. That's what we're looking at. You just said the I mean, I love when you the study of how little strength training is required to keep muscle It's like once every two weeks. Very little, very little. Yeah, there's a certain amount that you would need to build and then there's a certain amount you need to keep And what you need to keep is a lot less which is this is the point of the sixty days of committing before. So you build some muscle, build some strength, right? and you have that. And then now it's like, okay, now I just want to Hold the line, prevent defense. It's like the goal is to just not lose muscle. I'm certainly not going to build. We are not going to build in a calorie re a consistent calorie reduction getting on this. It's like, can I just hold the line Yeah Can I hold the line? becausecause I'm going to drop I'm going to drop weight and I want it to be all body fat. And the way you do that is by playing a prevent defense on it, which is doing the minimal dose, the least amount, right? Just I want to do the least amount possible to elicit the most amount of change, which is you just sending that signal to hold ono this muscle that we've already built on our body. and any more than that puts you at risk That's losing it. So what it would look like is if you did the two days a week, full body, one exercise per body part, three sets per exercise You're now doing something like one or two sets per exercise. So you've just cut it down because your nutrient intake is lower, but stay consistent with it. This will help you keep muscle Next up, this is where you're going to use a supplement known as essential amino acids. Okay, so You do want to keep your protein intake high But here's strategy or the challenge on a GOP Number one, where you probably noticed In the first sixty days where you were lifting weights and trying to hit your target body weight and protein, what you probably found was that's hard. Yeah It's hard to eat that much protein. Potein without the GLP W withithout a GLP. This is the first sixty days. You weren't even on anything. And you're normally somebody who overeats Now you're try to e one hundred fifty grams or one hundred and eighty grams or one hundred thirty grams. protein today And you're probably finding This is hard. Like I just don't want to eat that much protein. Protein produces tremendous satety in comparison to carbohydrates and fats. And this remains true for about the first three years of eating high protein diet It's difficult. It's very hard. Now you're on a GLP Eating your target body weeight and protein our experience from food all been impossible. It's so difficult in fact, that even protein shakes are hard to choke down. This was the part that was really surprising to us When we started working with clients on GLPs is they would actually oftentimes find it difficult to drink protein shake. but what they could drink where essential amino acid drinks.. They only contain the essential amino acids U they taste like a fruity drink because they're thin. It's not like protein shakes. They make pill form too, if. They do make pill form. and essential amino acids maintain muscle mass and build muscle in other studies And they're quite effective at stimulating what's called muscle protein synthesis. Now here's what you want. I want to be clear with this because you can find a lot of essential amino acid supplements on the internet. They need to be forty percent loosing Lucing is the trigger for muscle protein synthesis. The loosing is the this is what sets things in motion. Without enough loosing You're basically wasting your time best essential amino acid supplement Barnon hands down on the Innet Kon Kion makes the best. Every essential amino acid product they have, both pills and or the powder is forty percent loosing. And so what you would do with this is you would drink this throughout the day And this is going to help you preserve muscle. A little bit of strength training You're taking three servings of this a day, even in a subcalorie di, you're going to lose a lot less muscle by taking this throughout the day.. So essential amino acids throughout the day. Now here's where we get to the Okay. I also need to work on coming off this GLP and staying off it. How can I do that? Well, here's what you do Our eating habits are often connected to lots of different things. It's typically not just it's lunchtime or it's dinner ofentimes connected to stress or anxiety or boredom or an activity that I do You're still going to have those feelings. So when you go a GLP and your appetite's lower, it doesn't mean you're not to experience anxiety, It doesn't mean you're not going to experience boredom What you want to do is consciously replace an old behavior with a new one. And what you're trying to do is you're trying to build a new behavior. pattern I'm bored, I'm anxious, I'm stressed What do I do now That's what I'm going to do and I'm going to keep training myself to do this because what we're trying to do This have a behavior that sticks around Yeah. This is the real. Yeah, while you're you're taking it and where the real value is to uncouple some of these like behaviors and associations you have with you know, this is where I actually go seek out that kind of candy bar, that thing to help u, you know, calm me down because I'm stressed out. That's right whatever it is. I would argue that the step even before that is learning to become aware of this, right? So it's like, someome of the clients that take through this were're just unaware of even someome of their hion. Yeah someome of these habits that they had. They didn't realize that, oh, wow, at work, there's this, you know, bowl of nuts that I was always going by just grabbing it likeike just they weren't even counting it or thinking about it until they got on the GOP one and realized they hadn't done it in a month or months had gone by. It's like, Oh wow, I noticed that I'm not doing that thing or they didn't realize that they always had some sort of a snack after dinner or they didn't realize that, you know, one drink always turned into four. Like just there's a lot of things that you'd be surprised that people mindlessly do and aren't even aware of it being a bad behavior. So it's first becoming aware of like, oh, wow, there's that thing that I always used to do that I no longer do anymore Okay, well, now what am I doing during that time? or like to your point, like, you know, there's always that stressful time of their job or whatever. and it's like, oh, I didn't realize that during those times in the past I was also always having drinks at that night or I was always doing this thing. It's like and now I'm not doing that. So it's like, okay, that thing still exists where you get stressed out You're no longer doing that. What then it goes to the step where you're talking about, which is Okay. now I need to learn because eventually I won't be on this GLP one and I won't have that suppressed for me. What do I need to do now and replace? So I had a client once and I can't believe I didn't remember this up until now, but I just remembered. she had a habit whenever she would watch a movie with her family. She had to eat something. we justnected this. She's like, man, when I'm watching TV or watching a movie It's just something condition. I feel like I need to be eating something. And it's the silliest thing She started chewing gum She'd watch a movie and chew gum with her family And she's like, it does it for me. I'm chewing on something. I taste the flavor. There's no calories in it. So So when I was competing, I used to go through packs of gum, like crazy. It was a huge hack. Now dont I didn't have GLP ones to help me. So I had to like, when I was hungry, I was hungry And just simply getting into the habit of like when that hunger cigarette would kick in and I normally would go over and snack on something, I would just go throw a piece of gum in there and just keeping my mind chewing that was such a huge hack to do that. In fact, that's a that's kind of a bodybuer. Hck. There's a lot a lot of guys that That's where I got it from. That' why I recommended it.bu. Yeah, That's a common thing that they do is just like and again, it's just it highlights your point Yeah, we have this a little bit of a hunger signal or we have these habits and simply switching it out for something else. The other one would be water. A lot of times I would just go you know, pound a bunch of water to I didn't want anymore. It was like a lot of times I would just go, Ohh, I'm hungry. It's like, oh, maybe just need to drink something. and then I'd fill up on water and be, oh, that would pass. I'd be okay. So there's a lot of things that you can do is. Now here's here's what's interesting about a GLP. When you're on one, let's say you're on one for six months or a year The neural networks are that you have developed with your old behaviors where you're reaching for food, they actually start to weaken because you don't practice those behaviors you can build new neural networks for new behaviors and it's a wonderful period of time to do this because you're not practicing old behavior You're practicing a new behavior and this sets you up for when you start to come off, which takes us to the last point, which is to scale down Scale down your dose, work with your doctor Try not to go cold turkey. In our experience, it seems to work better when people lower the dose slowly over time. and also understand this. we're just being realistic here Many people need to do the on off a little while before they can finally come off. So they tend to scale down, scale down, scale down, they're off For two, three months, Uh oh, things are getting out of hand again. go back on the GLP. Let me try some another couple of months. comeome off two or three trials later We have a lot of success people who were on a GLP, did it the right way, didn't lose muscle, feel great, came off, took them two or three times. off forever and now they have a lifestyle that supports. You know, I lean fit.ve we've helped enough people in here that I've put together a some common things with the people that have to do that so many times versus who's the person who just does it one time and then they figure it out And it has a lot to do with what we were just talking about with becoming aware of the behaviors and implementing The people that Do that work come off and then the habits come right back and they tend to have to do that two or three times before they realize see what's happening. Yeah, then they startort to see what happens. It's like, man, I was so fine for when I was on it. Now it's like you know all, then of a suden this creeps back in this creeps back in, and then ites come back. Yeah, it forces them to connect those dots.. And so if you skip the process where we're talking about becoming aware of your behaviors and replacing those behaviors with good behaviors or good habits If you skiip that process, And you do all the other things we're talking about, you might have success on the GLP one, then you come off and then you go right back. And then that's what I've noticed is the people that tend to have to do that a few times, that's the way they have to learn their lesson or lear become aware of you know what their habits and behavior are totally. Speaking of weight loss, there was a twenty twenty five study in middle aged women who used a multi strain probiotic over four months U forty percent reduction in anxiety forty percent. Here's what's crazy. in another twenty, twenty five minute analysis Pbotics led to greater weight loss including waist circumference and lowered visceral fat and obese patients We may be looking at with probiotics one of the most important supplements people could pos. I mean we may be looking at for which is so crazy to think because they've been around for so long The best fat burner that's ever been around. Dude. I mean, all the fat burners that were around and marketed for all promised ger garbage. Fat burners all promise to make your body burn more body fat. But in reality, they don't really do that right No. Piotics actually do that. Yeah get you to move more. Probiotics actually do that by make by by influencing the bacteria. It just shows you how influential your bacteria is. Dude, it's astounding. We may be looking at like an actual fat burning supplement. And then on top of it, Anxiety supplement. It's so wild It's so wild that we're looking at something like that.f yeah, anxiety a lot of times derived from the gut, right? That's where it's signal. I mean, I'm not looking at the journey that we've had with our partnership, how many years now we've been with Sed? We've been with Ced for Quite a five or more years. More than five years. More than five years. Probably six or seven now All And I remember when we I mean, you were always always consistent with taking a probotic and I know you were big on it But I actually didn't think that Our audience would support a partnership that well with something like that. I mean, let's be honest, the things that are sexy are the things that sell and do the best Yeah, like the building muscle, the burning body fat, the quick hacks or whatever shortcuts, things like that. And a probiotic just it was like more of the wellness health category I just I honestly did not think but The reviews, the feedback in our car people don't stop taking it. They don't. And the stuff that I hear from the people that have taken seed is crazy. Family, friends people that have been listening and fllowing for a long time And so it's one of them partnerships that I didn't see coming that would be this long term partnership that we have because of the No and they're just so they're just so far ahead of other probiotic companies. I think that's what it is. I think what they've done is There's enough people that listen that we're already taking like you, like taking different probiotics And there's like this clear differenceild results from it. Yeah, and then they take it and they go. It's a clear difference. Yeah.akes. No no. it's I mean, they they're able to keep the bacteria alive without it being refrigerated. It's in a capsule that's designed to deliver the bacteria where it needs to go They tested through an artificial digestive system that they've created They have the world's leading researchers In probbiotics, there there's basically seed and then everybody else is down here. Yeah. So exceptional job. Speaking of seed, I was at I got I went down to LA to be on Dror Seeds. yeah Dror Seds podcast in LA. guy. I love that guy. he's He's hilarious. he's the Bruce Buffer of pepttides. the way you dress him. Yes dude. I've always excited to see his bow tie I'm like. I can't wait to see what he's rocking. You know what he is, dude? It's like if Adam was a doctor. I feel that dude. Hey, I totally feel that. So he's filtered. He's unfiltered. He's definitely He's definitely flashy, like I feel that. bit of an asshole too. He's a little. He's got a bit of a prick streak to it. But like you love it. Yeah So unfiltered de half the time like, Oh my God, Dror Steds. But I walk in and he's sitting at this desk and he has his leg elevated and he's got like bandage wrapped around his leg. do happen your leg and I don't remember where he said he was. He was somewhere where there was like this world or this like this mountain bike riding championship competition that was happening. And I guess the track was open before the competition started. So doctor Sed like, I can Im go do this Let me go do this. And he bailed. He like went Oh my gos. Like he tore his like adductors y. Oh no. So he had his leg all bandaged. Yeah, I was laughing. were laughing about it together. But it was it was a good time. you know what he do you know what he does? He's gonna to be so mad I'm going gonna share this because he told me not to say anybody we anyway. Do know what So before he's got a podcast room where he does his show. Yeah. He just really started it, right? You just in here I think it's only been a year. nice. Yeah. And he's great, dude, Dr. Seds is like, he's He's like he's pure integrity. Like he will not And he's unfiltered, yes, but he will say he will only speak the truth. He doesn't hype or anything like that. he's also Arguably the world leading expert here Pepptides.. I mean, who do know you? Who do we know that knows no nobody. Nobbody, right? You know, here's what I hate. And we have a lot of friends that that know nobody does. Yeah. No. Here's what I hate about the peeppt spase. you compared it to Medical marijuana for so long It's so true. That whole space somewhere is filled. with Charlatans and gangsters. Literally it is filled. gangsters just hustling. You meet them and you're like, oh, you're not like you're just to make here to make a buck And influencers that talk about things like they know what they're talking about Dr. Seds is, he's the only guy that I would say is an authority. When we've had people on your talk peptides and we have fun with them and stuff like that Doctor seizes the authority. There is nobody else I would point to. But anyway, I go in And we're about to do is podcast I'm like, oh s, our girls we have airl's gonna to do your makeup. I'm like makeakeu. Is that your first time? I'm like, I gott to do makeup He's like yeah, I'm like, why can' I be there? I'm like, I'm not gonna do makeup. I'm not gonna they're like, No, but you're shiny, your forehead should shiny. I'm not gonna do shiny. And so I'm like pushing back, you know, but I could tell that they were like, no, do it. Yeah. So I'm like the only way I'm gonna do is if I could talk about this. Oh my God. Yeah' probably be different I'd be all like they'd tried to throw some tanners She was like doing stuff on my forehead, trying to make like, I never had someone do makeup on my f I You know, I actually thought for sure listed when I was with Sen I was When I was with Shelene that she was going to offer that, but she's like, shes does her own things. So she was like when we before we got ready to podcast, She's real particular. I mean she was like, I mean, I remember when we had her here And she was like critiqu retaluating just li. Yeah. she was critiquakinging the shit out of our this is not working. You can put me in the worst place, all the stuff like that. L we got roasted, right? by all that. And then I was just like, and I never I don't think any of us ever put that much thought into it, right? No. I mean, Doug does enough putting into it to look to make sure it's clear on the No, dude, I'm not doing makeup every day. But the level like food on my face. That's when I care. The level that some people go to to I was like, man We could look a lot better. wh. We We could look a lot becauset I can't wait to go more And I had no makeup, right? I didn't do anything she did But I'm like, I could see the they have a, you know, they have a TV like we do, right? And I'm like in the corner of I can see me, and I'm like, dam kind of good. I've never felt that way on my own show. I've never felt like I never looked at my own show. like,y I look kind of good. I'm like like I look like shit. I look over and I'm like, S, Ibody know I look that good. I look I look good on hers. But doctor Ces is great dude. He's like he's such a bro too, super obviously brilliant. He's also such a bro. and so we're just having a good time. She love the guy He's so great. I can't wait to speak at his That a I was off air. I was I'm talking to you and I think it would be because I know you and him go go really deep, especially on the pept tides and I'm sure GLP one was a huge conversation with you and him and all the cutting edge stuff. And so I mean, if Doug's okay with it, I think it would be really valuable for that episode to go live on our platform. they afterfter they do it, I think our audience would really would be cool enjoy that conversation no doesn't have Justin and I, but I think that it's super valuable. We had a lot of conversations about researchers versus practitioners. So like in Lingo, it would be like You know, guys who understand fitness data and then guys and girls that actually train people. And Dr. Seds is very much a practitioner. He's like, Look, I know the data. I know the science, but I also work with people all the time. We had a long conversation about that becausecause he gets people that communicate peptides from a This is what it shows in the clinical data. Yeah from a mechanistic. Yes. And he's like, Yeahah, but here's what actually happens Yeah And when you're working with someone We had a lot of conversations around that. What's really cool is when I was explaining on his show, what we've experienced with clients and why we coach a particular way, he was then able to explain What's happening on a molecular level whichich was really really cool. You know, talk about and we were talking about adaptation versus recovery. Yeah. It's really cool. It's really cool to see someone that's smart U who's like, yeah, you guys were on the right, you know, path type of deal. It really yeah, it was cool. It It was a good time. Yeah He's always lo. Yeah. Hey, what do what do you think right now with I know you're deep in the weeds with your family and everything too with the SpaceX getting ready to get launched, dude. This is You've got me down the rabbit hole of like Bea I just, you know, yeah, what's second I don't know if we share this on Airon and I'll share it on Air. I think I alluded to it at one point. just I'm a terrible stock picker. Like I just terrible. I used you know, it's funny because there was there was a time when I was this is it's gotta be one of the most humbling things for a guy who's so good with with like numbers, but ye's yeah, it's beyond humbling. It pisses me The market the market is a total different anomaly. It's super ussually re on po. It's super annoying to me And you're right, because I feel like I have I have a decent business acumen and I feel like I should be able to pick stock better than I gamble. you'm saying? Apparently not.ntly I'm better at sports picking than I am at stock. I gambling ye. so I've already committed to both my son's portfolio and mine. I'm just I'm clearing all the losses takaking that and then I'm going to move everything into an index and I'm just going boring old mindlessly every month, not even look at it. It just goes over there because looking back over the last, you know, two, I think it's been two, three years that I committed to stopping my sports gambling and going all into stock gambling. U I look at the bottom of my portolio and I'm like Dude, if I would adjust indexed there. no It just hurts my stomach and so I've committed all it. But again, so that's where my mind has been. and then here you are in my ear about SpaceX, you know what I'm saying? I'm like, this is what how this happens. I got a buddy who's talking to me I'm waiting to see if you buy or not. If you buy it, I can't get it. so so so. So I can't help myself, but at least go down and do a little bit of research. And so've been I've been diving into it. and dude, I am just I saw a breakdown of the valuation that they're getting right now in the trillions of dollars. And you know, and I'm very aware of like how, you know, they get these crazy valuations like in Amazon, which is like eighteen times it like what it's valued at, right? is what the what what's predicted. And this you have SpaceX is like a hundred times. We've never seen anything like this in history. In fact, it's comparable to the entire world's GDP, which is just That has to be scary for you. It is. So let me preface this by saying, this is we are now talking way outside of our scope. It' not our expertise whatsoever. We'll get back to fitness in just a second. I uh so when I go I get torn, bro, I go back and forth. onene side is what you're saying They're value what they're what they're going to be asking for makes no sense. We've never seen that before. Right. On the other hand, what we're looking at essentially potentially are the guys who are making the railroads In other words, they're creating way and they're the only ones that have this stability It's a real solution. They're the only ones that have this stability. SpaceX is really the only company able to launch satellites into space profitably and quickly where they're going to be building this basically these data centers. Yeah that are going to get solar power that are going to be cooled All this AI, all this technology is going to need it So essentially, they're building all the railroads that all the businesses are going to need to transport And so the promise is, well if he's doing that, Yeah, the potential is massive. But then on the other hand, it's like, this evaluation. We've seen the backlash at the data centers, like the way they're doing it here, you know, like in Utah for instance. Well, we can't do it. You can't do it. It's unsustainable. There's too many resources requires. so I'm familiar with all that and You and so you we need the sun's power. Yeah. We need and getting closer to cool too. Right. And so cooling and all that. Yeah. so and we can't we can't feasibly if AI goes where all these people are predicting it, then we'll need all these data centers, we'll need all this stuff all this support that we can't literally build down here. And so that makes sense to your point argument about railroads but I'm also backack and forth and on the fence of the arguments of the AI hype. Yeah is that, you know, there's a lot of hype around it because billions of dollars of moood and so it's in their best interest to keep that going just like the dot com, right? when the d. com hype was going on. It' like there was so much hype in it everyone was buying every dollar. mean they were right that the internet was going revolution. That's right. But nobody knew which code exact and what it was going to look like. Exactly. And also it's very it's to me, it's following such a similar pattern where We see this initial job loss, which everybody back then was afraid to. If you were a brick and mortar business, you were scared to death The internet was going to put everybody out of business and some businesses did go out of business. But then what ended up happening was we got way more business and way more jobs. And I feel like AI iss following the same trend. We saw this initial fall off software engineers so at that beginning replaceed and oh, this one AI tool can replace ten of them. But that you know, that's spiking right now. Well, you gott to talk about Chris Williamson's data that he found out about AI about I only sent that to you. Or a thread? It was so interesting because it's like I thought that was interesting. It was talking about How you know how humans have been affected by social media and how like they can now measurably show how it's lowerered IQ. which our group guuess what? The same thing' happening to AI because it's aggregated all this junk data. Did you watch this? Yeah, when they plugged in this saw So what they did is they plugged AI into and had it just absorb and learn from social media. he consumes everything. They became dumber, dumber. Not only to become dumber, but they couldn't bring it back. It lasted. Yeah, even when even when it permanent brain permanent. Yes to the air. This is so trippy Wh which is so wild. Yeah, which is so crazy. Yeah, I wouldn't even have thought of that you know? I don't know. But you know, the other thing too, it', did you guys see that the speech that I shared at Harvard The um yeah, that I brought that a long time. Yeah, there's like a big pushback with students, you know, because it's like dude you set us up for what Like they hate AI. Yeah att least a good majority of like graduating students are What's It's going to make us dumber. Well, it's different than like what we've seen before with things like navigation, which is like this narrow scope of like, okay and a calculator. everyone tries to make that Like, well, we used to do math long form before calculators. and oh, you used to, you know, used to pull a map out to go figure out like this's like this is a very narrow scope. This thing is replacing everything you think about. You know what we mean That's getting to that place where people are just outsouring to that everything. I hung out with a friend of mine, John who had recently just met and he invests in startups and AIs and he said Dumb companies are using AI to try to figure out how to do more with less withith less people. He goes, or get rid of people. He says, No, no, smart companies are trying to figure out how they can do more with more.. Can we have this AI produce so much more and we have more people producing so much more? That's what the smart companies Well, and that's the cod we just saw. So like this is what I'm talking about. We saw this massive layoff of software engineersermongering around, everyveryone's going to lose their job And now it's on this huge spike back And I think that's because the smart company D you see was it Chase Bank and like now they're putting more money into actually having more actual people in the branches? I was like, why? Oh, I didn't see that. Yeah. It was really interesting. I don't know if there's a movement now for actual human to human interactions. Be of some kind of pushback of AI. Well, you can't get around the fact that we need to be around people. Right Super relational period end of story. and all the data will show this, we just need to be around But like a bank. like surprising to me because it's one of those things like I mean, I have a theory on that. Who needs them to tell me? Well, I think you're talking about somebody's money. likeike if if I'm skeptical ever like to like send money or do something that, it's like doing it all automated. Not having a person who I know is like, hey, my money's going like you So there's there's probably a lot of fraud seecurity There's probably so much fraud that's happening on the banking side with AI tools and people hacking into emails and doing things like that that they're probably going back to like, okay, we need to have people who answer the phone, who sit down with somebody and actually do a wire. reassure them Yeah, reassure them because I think there's become that would be that's my theory. totally. I'm just, what's interesting back to what you said about, we're gonna to get dumber. You know what happened with the internet is a lot of people became dumber, but some people became a lot smarter So we actually have most people lost. That's fair. it'll create a bigger gap. Yeah, there's but some people were used the internet and used technology to become even more even smarter. Well AI may do the same thing. Yeah I'm not sure that goes into what you', I mean, that's how upprisings and throwing overthrowing empires happening. then it comes the wealth gap traiter. Yes right Be you got all these people that are way smarter and you have way dumber And they're going to make way more money become way Yeah. Yeah, exactly. than But you know, back to the SpaceX, you know, there was a huge sell off in the market. It was like a huge drop. The speculation is that people were trying to liquidate. That's what they say about by SpX. That's get rid of all the stuff. like Bitcoin I was listening to my boy Nagibi talking that's what Bitcoin was the big drop on Bitcoin was He made this argument that a lot of big bullish Bitcoin people are also huge Elon Musk fans. S. And so they're bought in that the next big run is going to be on SpaceX and so they're liquidating Bitcoin to go over there. The thing too about, which makes sense why it's like huge loow The think about about Elon, which is very fascinating because you're also betting on a guy. Anytime you buy a person, right? anyytime you buy company. You also have to look at the person and kind of bu the person. And that dude He's he's other comes through. I don't care whet he those ideas. you bet against him Whether you like him or not because you can not like him, you can like him, but it's an objective fact that he's the greatest entrepreneur in the history of the world. He's built more that triggers some people It does, but it's just a fact How many companies he with billion dollar companies. But not just that. if you look at his companies, he's got SpaceX, Tesla, he uses Grock and X, what else does he own These are all things. He can integrate and work together Boring He can take all these things, integrate them. You know that Tesla All the Teslas that when they're parked become a super compomputer Yeah. and they're collecting all kinds of insane data. Yeah. I mean, he can integrate all that. I was listening to It's all his own ecosystem. I was listening to one of my car shows today and there's a guy that's like one of the most famous tuners who tunes all the cars gets in there and takes the computers out and then retunes himself Um And he was talking about on there that People have no idea that, you know, there's this big scare of like the cars being able to be control ands hacked He's like That technology is in all cars for the last twenty years. He goes, My job is to go in and write that code and do that code. He's like, and I can see it in every single every car that has a computer in it can be can be taken over and controlled. That makes me feel good. So this whole fear of like, oh, it's coming it's like that's it's been here. It's that he goes, it literally can be somebody can go in and do that on if you're make you craash. Yeah. Yeah, I know. yeah. now let's go back to accidents, you know that are suspicious. that code's written in cars someone made a future dystopian movie like that. Youd see the heroes all be driving muscle cars I believe they did make a movie like that. I feel like they did. spepeaking of which, did you look at that channel on YouTube I showed you Dust? Yeah. Yeah. bro. It's really cool. I don't know you guys would probably like it. You guys like black mirror, right? Do you guys like black mir? thatuff. Yeah I didn't watch all of them but very simil like sci fi. It's like one of the best YouTube channels I've ever found. Like there's sci fi shorts, but they're also really good stories Some of them are better than oers Some of them are really good. That's like Black Miror. I feel like B black mirr iss like hit miss. Yeah. like it's like all these really well produced like st Are they like It's like short versions of bllack mirrors. That's just the sounds like. They're like eight, eight to twenty minute short films. And they're all kind of sci fi based or I wish some of them were like full fledged movies, dude. Like whichich ones did you watch? I'm trying to remember the one that I don't know the names of it. D didid you watch Imortal? U rememind me. I'll give this one away. It's reallying nine minutes long. But this dude eventually, this guy figures out how to become immortal Somehow, so he figures out how to become im mortal And so and it really explores like what would the real challenges be with becoming immortal, right? So it shows him at first he's like he can never die, it's cool. Then it shows him living through continuing to live as Eth continues to change and there's like an uprising of machines They can't kill him, so he's still alive. Then there's a new civilization Then there's another civilization. Oh gott. He's married, he loves his wife, but then he watches her slowly die. She's dead. Then eventually he lives until the sun expands and destroys the Eth. And he's just in space Roming by himself. Oh my God. And you watch youre like, oh my Godd, this sucks is depressing. It was so good though. you know, as a kid, that's one of probablyably as an adult if I still mess with myself and sit down and think about it. the thought of eternity is more scary than dying. Oh yeah. Just the thought of existing for that long. You like everybody dying around you and stuff like that? Just period, even if not even if it's not on Earth, even it like in space or heaven or another place, the thought like my brain can't fathom No ongoing forever because because you logically I go like Forever means I would check the box on everything that's capable of doing and then then thenen what? And it's like that sounds really like How long are you going to be good? Yeah, you know Like at some point you just turn into a freaking supervillain. Yeah. I don't know. It's But as a kid it used to really trip me out. Dude watching that, I did not expect that. I did not expect to show him live until this, you know, you know what they say the sun's supposed to expand Eventually destroys the Earth and attracts And he's just sitting there in space deep by itself. Oh this sucks, dude. This. Did you ever go watch? The movie our buddy released we had on the the interview we did, I Cot for the last. Yes, I did. You did go on. Yeah, yeah, yeah. It was the the the theory of everything. Was it theory of everything? Maybe you double check You did go see it, Steve Meer. Meer. It was so good. Oh Yeahah, I talked about it, I think on the show. So I know you talked about you were going to go do it. No, I watched it. It was really good. Ited in the theaters. It was really good. When Can we watch it on streaming now? Is it I don't know. I hope if you can, you guys gott to check it out. G check it. theory No, that's actually that No it wasn't It wasn't that one. No story Ill have to look at Steven Myer. just Stehven Meer a new movie it'll pop up. Yeah. J just look at Stehven Meyer Oh I did go see a movie last week. It was kind of funny because we were gonna watch Obsession, which is like this like thriller scary movie. and I heard really good things about it and like It's supposed be at four fifty five and we got there And apparently it was at four and fifteen and my friend hadn't showed up yet. so we' like Yeah, the theory of everything You sure dg see one? Well, that's what it says here. All you have to do d April no, you don't see it It's Steven Myers Theory of everything, april thirtiet. I'm listening to Justin. Anyways,ingest memory story J conversation Justin. Yeah, so anyways, we thought it'd be fun this is really like One of those jokes that like you have to painfully sit through because you made the decision to do it. You know, because you thought, oh, this is gonna to be so funny And you're waiting. You're witing're committed. How' wit you committed? So you know, we're buying the tickets because And the guy's like, oh, no, you you missed there' a four and fifteen U and so we're like, oh well crap, like we're going to do what's playing right now? you know, four fifty five and so the only thing that was playing was sccary moovie. Bother you one. Yeah Okay. so was it good? No, it was awful. But so my friend com comes in and we just like him a tickets and we go s we don't tell him anything. like he still thinks we're watching this movie. Oh God. And like we're just gonna to wait to see like when it like starts it hit when it clicks. Oh my God, the opening of sccary moovie, it's like this This lady that's like, you know very animated and it's like she's It's I don't even know who it is. I guess it's somebody famous like, you know, like actress or whatever and it's just like, It's very like How do we say this like not white humor? It he's just like, what are we watching? you know? And The whole movie was like, it was great. They literally like were trying to like push white people out. They're like, yeah, this isn't for you, you know, just sitt in there. And I just started laughing at like really like random parts that are like making fun of white people You know just have fun with it. But dude, it was so awkward. How long did it take you before you it took a good like twenty minutes Oh that long We were trying to figure it out. That was a whole joke. And so we had to like sit there and then now we're watching this stupid. There's some funny parts, but it was really. up, I saw a thing on this. What is the scary movie franchise worth The amount of money that they've been able to make piggybacking off of all there was only three. There's like seven there's a or there's a punch Yeah, there's likeunch. The first one was hilarious. That was funny. Yeah, like the first two to three were hilarious Well they did they did a good job of mocking all these popular scary movies back then. And it's worth over a billion. Pro, a billion dollars. And literally no original ideas. you're just mocking all these Yeah. It's just a complete All the franchises. It's a complete m Yeah. you know a movie I'm gonna to be watching.. Have you guys heard of obsession at the theaters? That is what I just was talking about. Is that the one you were gonna to watch? No, hold on. But you didn't watch it, did you? No, no, no, That's what you were playing on. I was pro I went to it. Well the best part about that was I was still adjusted like I listened to your story because you were listening to You were Dou you' not listen to what J. This this one was in the middle of the story about obsession. He, listen, listen. But you didn't watch it, didid you? No? You't My son watched It's so you right there, Dogg. so you. Listen. I was trying to find the right one that was se He watched a Dg horrible Google It was like good was not like d, that's how you look of Dg catching strays now. Oh ye. All right. Anyway It's obsession is this soup. It was a very it was a low cost Sary movie basicallyah, horrorv like independent fil Th those always end up doing well. It's crushing those do It is crushing. okay, for some reason, that genre look tomatoes ninety n, ninety five percent. It was like it was making as much money as as Mandalorian and Grogu. Don't you guys remember It was like what? you say would you guys say that who really kicked that off was what was the one They got Blurter Witch Pject. Yes They were the ones that made like low budget horror, like super popular to do it that way. you and is it because it feels kind of like what, um Why we see this trend in social media right now of like this going back to just holding your phone Yeah and doing ads. Yeah. People want to take feel real. I don't And I think something about horror Music is the same right now and I'm getting a lot of intel with that. it's really interesting. Garage bands are like way on the right. Right. So people don't wantan to see overly produced horror. What's scary to me is like this feels real and And that's what Blair.ever Blair Witch, people thought was That was like a real that really happened. Everyone thought that really happened in the captured video of like this witch think Bl and we'll look it up. I think Bladter Witch Project had the greatest like revenue to cost of any movie ever. I believe it was.bsession cost them a million dollars to make obsession. It's already gross over two hundred fifty million dollars. So one million? Now I don't think it's I don't think it's filmed in the same way. I saw the trailer. I think it's just low budget because they don't have any star actors and I don't think there's lots of Crazy special. It was all about the story, which it's all the story. I wish they would pick up on that. It needs to have a legit story. I don't care about all this st. Well, you know, the reason So I'vee Wow. What is it? let me see Blair Witch Project had an initial production budget of thirty five thousand to sixty thousand which increased to two hundred and seven fifty, which post. Oh, okay, once the okay, so two hundred It se hundred thousand for p And it made two hundred and forty eight million dollars Back then. that's back then. It's a principleal photography thirty five brand. Now this was back in when was this ninet nineties something? Yeah. Maybe early two thousands ike zer one, maybe or Yeah maybe p. But ob session, you what the story is about session, right? This dude, No I don't want shit. This dude, well, I'm not gonna to give it. I mean, the trailer shows us, this dude likes this girl He's totally like infatuated her And he makes a wish somehow, he gets this thing, makes a wish that he wants her to love him. Yeah. But then it turns into her being like super obsessed. ninety nine. Wow. Blter Witch was n. You know, Justin to your point that you brought up, there's a reason, I mean, obviously you probably know the reason, but like I've read up on that before like Like we lose this like originality of like risk of like storytelling Because there's such an easy formula for success. Yeah. becausecause there's so many business around. Yeah. that's I mean sccary moviesability. Yeah. Scary movie is a perfect example of that. It's like there's a built in ct fllowing already that you could throw garbage out there. And as long as a percentage of that ct goes and sees at one time, you already make your money back Coming up with a new idea is one hundred percent risk. and I think the success rate is so small. It takes a lot of risk. You know what's interesting, off all the genres of movies. I think the most successful genre where you see the formula of low cost to high revenue is horror Well yeah, but don't you think it's for the reason why I just what I was saying earlier is' because you don't want something overly produced for horror. Because if it's overly produced, it makes it even more fake whereere if it feels kind of gritty and like low budget, I don't know it feels more real. I don't know if that's necessarily true because some of some of the most some of the highest producing horror movies were highly produced, like the shhining or I think what it has to do more with is the story. Was the shhining highly produced? It was. was was a major Hollywood production. It was a major production. reallyally it's the story. I think when we look at horror, we get caught up with the like the gore or the special effects or the jump stuff jumps at yet, makes you scared But it's really about think about the scariest movies you ever watched. It was all about the story It was just really, really good storytelling. Blter Witch proroject As wilded as it is is actually a really interesting story as you're following. I actually couldn't watch it because it made me sick Yeah, a lot of the the first person on camera Yeah because they gucared. That probably didn't I'm sure that play a little bit of a role too. When when you watch this because I know you're like a big whisk with this. When you watch scary movies don't do Scary movies. But if if I were to let's say you watched a handful. Okay, let's say all of us together Go and watch obsession or something like that. You're covering your face? No would you like that? No, you're not. not real. For reals? Yeah. No you're not. No you're not.. This is white knuckling. it How does it affect your? Like tellell me how does it affect you?? I get anxious And I don't like that I want that when I ride a roller coaster in the middle of the day Okay. That's like, I like that anxious. like I like to be scared in the middle of the day in the sun on the beach riding a ride and go like, a this is great. and my adrenaline iss going and I'm hypeed the day Eight o'clock night when I eat popcorn with my wife, I do not want that feeling. Okay. There's nothing about that what happens after the movie's over? Do you do you can't sleep you know, I haven't watched enough to connect patterns, but it's not I don't feel good like going to bed after that. Like I'm not a person who could watch a horror film and go right to sleep. Do you guys want I'm more like my wife. She's Katrina and I don't both. That's one of the things that was connected to us. Like she's like anti scary. She can't even watch an action packed movie and go to sleep. She's got to watch something like R. Like I can at least do that boy, you put you if it's a thriller or on the scary side, it's like ye So I don't like scary movies like I used to ' if they get too demonic, I don't like them anymore because now you obviously I'm different now. But when I was young, I watched I could watch the most deemented twisted thing I write to. Noope, no That was a good movie. Yeah I can't do that. I can't I can only take you like the slasher movies. Th are still fun Some of them are so Rb zombies were too much though didn't And it was it's not because they were too scary It wasit Yeah. It was just excessive. It' just too b. Yeah see I really don't like gore. It was like really gory over the top stuff like that. There's some stuff that like I liked sixix Sense. I watched the first two saws I saw Yeah, there's certain like but thought again, that's the storyline and the whole idea. D you guys know that scary movies can induce physical arousal in women? Did you guys know this? Google this, M make sure I'm talking.. We've talked about this before. I have But I want to make motivation. I make this up right now for dates. that I think it can induce physical signs of arousal in women. I mean, is it the what is the thing that it's doing? Is it Look at this? Anxietating and excitement. Fery movies can induce physical arousal in women. This happens because it physiological signs of fear closely mirror those of sexual Excitement. Scroll down Doug. S see what else is happening here sccroll down slowly. Hopeys sort of I watch a scary movie my w won't. Yeah, bllood flow, redirection pumps to your extremities and genitals This is't happen for men Yeah This doesn't doesnt look up if this happens to guys. No, because I don't think it does. no way. But then you add into this. I remember I read an article about this You take a girl to a scary movie, she get scared, physical arousal but she's not aroused. It's different. physical arousal and actually being arousal. I wonder if they don't realize it's happening because No. You know, also too, like their' obsession with like serial killers. But then what happens is then she's with a guy who then makes her feel safe. Yeah. B boom. Yeah.. I mean I know that's like that was like a go to formula says it can happen to dudes too It's called scare arousal. I feel like if that happened to me, I would like it. that doesn't I feel like if it did that did happen to me, I would. I know you're scared right now, but you got a boner. Yeah. Yeah. S weird. If that happened, I'd be like, okay, I can get into this. I like that. I get all the anxiety, know the sexual. I have never been aroused from a scary movie, so that's definitely not true for me. Yeah no, I don't know. You know, I've always had groups of buddies that are into them that want to going. I've now left your sexual mindset. Yeah, like that's weird my buddies watch scary movies together. No I've always got buddies that want they they swear that I haven't watched the right one. I got you got to introduce me to this one or what that and everybody' I want to watch a scary movie with you Only because I wna see what like the anxiety and I just want to be there to watch them. I see I'm just in torture Yeah. I mean I'm done enough times now that I would fake it well enough to I would would give you I wouldn't give you the pleasure of seeing that It's the same pleasure you guys get when you guys watch me trying to do something athletic, where you guys watch me from the side and laugh. I sure you guys laugh. For sure. Oh, there he is There it is. I move the way he does. I'd be like taking me to a bodybuilder show or. We did Yeah. I went out of st. I know I was sirming the old time. We should I know that guy, but get enough we did' get enough little of should have done. You should have had him go backstage. You're not uncomfortable. I hadn't be the one puttingil other. Hey, bro, could you oil me up?. Come on, dog. You're my boy. You're the business. reach glue.oy to grow this podcast business. Nody's listening to us yet. C them che I don't want you One of the most important components when it comes to fat loss, muscle gain, health, hormone health It's sleep Bet sleep Everything gets better. in fact studies show poor sleep makes it much more difficult to burn body fat defefinitely more difficult to build muscle. And you want to throw your hormones off have suboptimal sleep. Look, there's a company called Ain't Sleep that makes a device that goes over your bed And it warms or cools your bed and it uses AI technology to change on the fly to maximize your sleep. Here's what people report When they use the eight sleep, they have lowered resting heart rate on average by two point three beats per minute betteretter heart rate variability scores. thirteen percent On average, up to thirty four percent have more deep sleep and up to sixty percent have more REM sleep. That's that restorative sleep. You guys, this makes a huge difference. It's not chemical, it's not a supplement, it's not a drug. It literally just changes the temperature of your bed and adjusts itself to your sleep, it individualizes itself, so you get better sleep. If you go to eight sleep d. com, that's E I G H T sleep. com forward slash. Mine pump and use the code Mine pump, you get a massive discount. pod five ultra. By the way, you may qualify for a medical expense. If you have a health savings account or a flexible savings account on average People save thirty percent to see if you're eligible Go to trueMed d. com slash E sleep. That's true med dot com slash E I G H T sleep Go see if for eligible get that discount. Back to the show Our first caller is Carrie from Utah. Hi Carry, Hi, Care. Hello. Good morning. How you doing I'm quell, thank you. Im so I'm kind of nervous. so I've been listening to you guys for a very long time. So kind of fan growiring over here. So I will just start by reading my email and then I do have an update Since this email was sent a little over thirty days ago. Okay It says Hi Hi mind pump team. I'm a forty five year old mom of five lives with Hashhimoto'. I finally was making real progress with straining and after a year of trauma survival And rebuilding my life, I've gained thirty five pounds despite being physically active every day and I feel completely lost to my body I started listening to you guys back in twenty eighteen, but it took me until twenty twenty three to let go of cardio and start actually lifting. I ran maps anabolic and transisted to map strongs, but my body I couldouldn't handle it at the time, high stress, joint pain and for recovery. and I stopped In March of twenty twenty four, I was diagnosed with Hashhimoto'. anema and low cisol. I was exhausted, gaining weight, barely functioning I worked with the functional medicine doctor for about eight months focusing on stress sleep, gut health and slowly rebuilding my tolerance to exercise Eventually I was scaared to gain to lift again, and I ran map symetry for the first time ever I saw real results, I lost seven pounds. Allorry I'm tryrying not to cry I lost seven pounds of body fat and gained five pounds of lean muscle. ye. I finally felt like I was doing it right thenen my life fell apart. In February of twenty twenty five, I left an emotionally abusive, sometimes physical relationship And when it's full survival mode I lost everything financially and I had to rebuild from scratch and I saop training Sly after I started a seedentary job I started my own cleaning business in August of twenty twenty five I now clean one to two houses per day and physically active But since M I may twenty twenty five, I've gained thirty five pounds That's what's confusing me the most. I'm not sedentary at moveve all day to feel softer, weaker, inflamed and further away from myself than ever Recent labs show my testerone had dropped significantly I had to stop therapy due to cost and my ferritin was low again Nutrition is a big challenge. I don't feel hungry during the day And because I'm constantly on the go without access to refrigeration or heating, I rely on quick options like drink f yogurts, fruit andnack Id us all at dinner But I suspect I'm under protein and possibly underfeling overall Recently I've also started waking up in the middle of the night starving I'm not lifting right now because I feel exhausted weak and unsure of how to feelel properly with my current lifestyle I feel stuck. I've done a lot of emotional healing, but my body feels like it's going in the opposite direction. And most of my life, I haven't struggled with weight So my questions are how should I approach training with Hashimoto's low eritin hormone changes and physcical demanding job Is it possible that I'm under feeleling in ways that are contributing to my weight gain. How do I re able to strength body composition without pushing myself back into burnout Thank you for everything you guys do. Y podcast has completely changed how I view fitness And then here's my update. Since sending the email, I've gotten a much clearer picture through comprehensive labs and a Dexas scan My dexA scan shows that my RMR is only thir three hundred and twenty calories. My visceral fat nearly tripled in fourteen months And my body went from thirty two percent body fat to forty percent. The bad distribution is centrized. trunk and mid section. which looks mostly like a cortisol driven pattern. But what's interesting is my cortisol looks reasonable. My A cortisol was twenty six point five five days after leaving that abusive relationship Acute stress makes it comple makes complete sense. It came down to thirteen point one by September of twenty twenty five. And my most recent reading is fifteen point one which my bank frommer practitioner says is actually the best it's been in years. So chronically elevated col doesn't fully explain the visceral fat accumulation The fat distribution pattern looks more like a cortorsw pattern on the Dexa, but my mortning corsaw looks fine Here's what's most frustrating. I identified the underfueling issue and I corrected it. I increased my calories to two thousand to twenty two hundred on lighter cleaning days and to twenty six hundred on heavy days. I'm tracking consistently and hitting one hundred and thirty to one hundred and fifty grams of protein. Daily and I'm still gaining The dexa does show a smalling tissue increase in fourteen months from fourteen months ago, but I started creating about six weeks ago So it's likely water and glycogen in the muscles rather than new muscle tissue. Lab shows my estroddayol dropped sixty eight percent and my progesterone dropped ninety two percent that match cycle phases over thirteen months My thyroid dose was reduced in October, which caused a downstream across multiple markers, including three T three, total T three, cholesterol jumping forty eight points and my humboobing trreading down. I have since started TRT for gesterone and iron bicarbonate supplementation, and I got a thyroid dose increase, but I amm only a few weeks into that So has had time to f take effect. So my question is now, given the ress RMR centralized visceralat communication hormones in the process of being corrected. physical demanding job foran Keller Sooto. what should I be doing to with my nutrition and training right now to stop the bleeding and start moving the right direction. Yeah. Thanks for calling in. I appreciate that. so. You've been through a lot Yeah And it's very reasonable It's extremely reasonable that going through what you've been through and with five kids and trying to support everybody on your own what you described about the relationship that you kind of came out of It's very reasonable that it would be reflected in things like how you feel Body fat gain, not being able to exercise because you're exhausted, all that stuff. Like that's actually expected going through what you went through. Carry, what does What does taking care of yourself or what does caring for yourself right now look like U Right now what I do is I make sure I get good sweet sleep. So I'm sleeping seven and a half day and half hours every night. I have' an order rrang so I track so I know I'm getting good sleep. I'm supplementing at night with glycine and Um Magnesium. magnesium and then I'm taking progesterone at night, which also is like I'm on two hundred milligrams. so kind of like a mild sedative, so it really helps me like get into sleep. So I'm sleeping really good. So my recovery feels really good. It's just I think the You know, some days I'm six to nine hours of straight cleaning all day long, nonstop So that's where it's getting hard is There's no break in between sometimes just to keep going. So I tried to get that rest at night lightights off We white blocking glasses eight o'clock, which I've done for years. So Low lights just relaxation at night just to recover. That's really good. and you're doing a lot of good stuff. Yeah I hear your frustration Are you giving yourself grace Um Yes, I I journal a lot. so I have a stack of journals peag there that, you know, I'm just, you know, I'm pouring into like where I'm feeling frustrated, where I'm feeling stuck and just understanding, you know, this is just a season of life. Wonderful. both But yeah, it's still I still want to make forward progress when you know, everything I'm doing feels like I'm just either stuck or I'm going backwards. No, I get it. Okay, so you're doing the right stuff Yeah And what it's going to look like, which is what you're doing, is going to be caring for yourself. in ways that improve the quality of your life and your health U And so sleep is the first place that we go You're active, sorry, you're already moving a lot fueling yourself better, which would be the next place I would go And then the next place I would go would be adding some strength training when appropriate And it might look like very little. And she's also just now getting like her hormones really balanced too. So you're really with your thyroid and getting that all align. like it hasn't been that long. So that's just that's all the next place too. It is. And so you're in the beginning So what it feels like to me Um and I feel pretty confident in this. I could be wrong, but I feel pretty confident that you're kind of seeing the light at end of the tunnel. So you've been going through this dark tunnel and you're like o, I think I see some light. at the end and I'm moving in that direction. In other words, the season looks like it's starting to improve. you're starting to come out of it. is wouldould you say that that's true Yes, I'm actually going to be transitioning out of cleaning all day just because of the amount of load on my body. It feels like you know, it's not sustainable, especially with my Hosashimoto's. So I'm working on slowly launching another business that is not physically demanding so then I can transaction out of one business into this other one Um So that like I said, it will give me so there won't be so much physical stress. Yeah. you're tough.. I mean you're tough.per. How old are your kids My oldest is twenty five and my youngest is six Yeah, you're you're a bad ass. Yeah. Can I do something for you sureure. Okay. I think you're you're managing a lot How would you feel about not having to manage some of this and allowing us to give you some free coaching Now you're really gonna make me cry. I would love that. Okay. I'm going to give you a couple months with one of our coaches. And I don't want you to worry about someome of this. You let the coach handle it and you just do what they say So you don'd have to think about all this stuff and they're going to walk you through nutrition and they're also going to be able to modify the program. G you exercise recommendations and modifying because At this point right here, Carrie, what it's going to look like is a little bit of like dipping your toe in the water, seeing how you react. That's too much, notot enough. Okay, let's bump it up or let's pull back And we're going to have to go through that process for a little while while your body heals becausecause I have a good idea of where I'd want to start you But I'd also want to see how your body reacts and how you feel. through the process so we could change it And the only way we could do that is if we have somebody work with you through this Well, thank you so much. I really appreciate that. Okay I'm going to have somebody call you today And we're going to give you sixty days of coaching And they're going to work with you through this process Ps are wonderful. Thankk you so much. You're doing really' something that's been really challenging. I hear. I've always been, you know, I've always been really strong. I've never had to actually lift because I just have always been everyone's always like, you're so strong. You don't you know, So like the only time I ever did cardo was like, oh I want to look A little better for X,Z, you know, so I'd do little bit of cardio and I would be just fine. and I would just go back to living. I've just always been active. So this is where what it's really frustrating is to feel So weak all the time, you know? Well, of course Youre kidding me? You'rening a business. You got five kids You're doing this on your own. You left an abusive relationship. you have Hashimoto's. I mean, I'm I mean, you're actually taking it along pretty damn tough.ot a lot of people notot a lot of people could handle half of that. Yeah. You're pretty damn tough. and that's why I want to take some of this load off of you in the ways that we can h, which would be the coaching part of it. And if it's okay with you, Carri, I'd love to hop on some of those calls with you when you get with the coach if that's all right Yeah, Id love that. thank you. Okay. That's what we're going do. We're going to send you open with the coach And then we'll see what happens. I'll hop on a couple of those calls And but I'll tell you what, I'm very hopeful because you actually are doing all the right likere you're already moving in the right direction. You're tacklking the right stuff that needs to be tackled first. There's really not much I can add other than Let's start let's take some of this load off. Yeah new path here. Yeahah. That's it. Hang in there Yeah. than you guys so much.ong You got it very strong. We got good coaches. You'll be working with somebody good Awesome. thank you guys so much. I appreciate your help. You gotta carry. Thanks. Thankks for calling in I're gonna start out the gates with an emotional one by the way. Here we go. strap in. Oh What dude. canan you imagine? five kibs, five Hashimot. Hashimoto's, forty five crappy relationships. Hormonal changes, abusive relationships. startart a business. startarting a cleaning business. And then another business. Another one to get out of the cleaning business. Yeah. The last thing that she needs is to try to manage more camp stuff Yeah you know, So I'm hoping that u This takes some of that load off. And also here's the deal, just for people listening it right now I have a good idea of what I think she should do But also know considering all those variables Oh, yeah. Probably gonna to have to change. Oh, yeah. that's like four times that you can in thirty days. call an audible mold dress. It's gonna to be imp paging is gonna be. Yeah, dude, there's so much stuff going on. you know, we didn't I didn't get a chance to tell her this, but to go from, I'm assuming that she was under two thousand calories Yeah to twenty thousand four hundred to twenty thousand six hundred calories and have a little bit of waterwight. Yeah. It's actually a huge win And focusing on sleep by she is. And so one of the hardest things when you get a client that's gone through all this is battling all this is Weight fat loss and muscle building is a long process when you're healthy and everything is perfect. When you're hyper stressed. When you Yeah. so when everything is perfect, this process is still slow. That's right. When got When you got all of this that you're tackling at the same time, boy, it just feels it just feels like you're not moving You are And what and it's understanding that to be able to increase your calories that and also get rid of what she was doing before We didn't even mention to all the cardio. sounds like she was doing excessive cardio before and overtining her body and under ereatating. And so man, it's going to take a minute for the body to feel safe enough to do what you wanted it to do for you. That's right Our next caller is Kyle from British Columbia. Hey, what's up, man? What', Kyl, you look Jack now How's it going? How's it going Good, Nice to see you guys again. Thanks for taking my follow up call here. You gotta doud, give us an update Alrighty, so yeah, just to briefly recap. firstirst of all, it was a great timing to have this call with you guys previously because I went through quite a good journey this time. You guys sent me on quite a trail. So it was awesome. So essentially when I called in last time, I had been I kind of weight training for about a year on the split and then I managed to gain ten pounds in that first year, but I still really wasn't sure what I was doing. I was looking for a good plan and I was feeling tired and just K kind of ahead of Pau. So you guys sent me on A path to eat two hundred grams of protein and a day and then train the anabolic program. So Um, Yeah, it was great. I'll just start with there. It was quite a change for me And u My journey started with quite a rude awakening actually. So my first goal was to gain as much strength as possible during this time. So I was definitely going to be eating a lot more Um lower volume, u based on the split and stuff like that. So I just really wanted to focus on strength as you guys mentioned. And I was actually out of town for a week doinguring some work stuff. And then the last day of the week I went to a gym because I was just doing some dumbbell hotel stuff during the time. I was like, I'm gonna go push some weights. And before like at home, I'm using just plates on more like a lever. I got like a little lever system thing. So I was never really free waiting. And I had all my numbers in my mind based on that. And I went to the gym, I loaded up the bar, and I was like, all right, I got these mad numbers and I'm doing good. And I could barely move the bar. I was like, this is terrible. I was like I had to stop Yeah. I had to stop derack and I just felt so defeated. So I got home and this was the beginning of the anabolic journey and I traded in. I just got a basic rack and I've been just upping my numbers on that. so now I've got some you know more calculative measures. But anyways, I'll start with how the diet worked so far based on upping the protein and then I'll get to the strength and numbers and the training and stuff like that. So I'll sprinkle in some questions because I had to do a couple modifications along the way just for my lifestyle and I want to your guys' advice from the podcast to try to make the best decisions. So I'd love to have your real time feedback on that just to see if I'm doing well and if I can make any better changes. Yeah, so essentially diet wise U the two hundred gram goal was definitely an up for me. My digestive system was having a hard time with that with that volum at first the first two weeks. I was like trying to figure out how I can get the protein, but stop burping all day kind of thing. get those digestive juices going I don't know. So um I've worked my way up now to about one hundred and eighty grams a day. That seems to be doing well so far. I'm still trying to get up there, but to get these numbers and to digest well, I guess, without lack of better terms. I've had to utilize protein powder, cottage cheese, Greek yogurt, those things, I could more get the numbers higher I've even been adding some just liquid egg whites to my eggs to try to boost those numbers too and I know you guys always say like stick to Whole Foods as much as possible and I wasn't sure if adding those to rely on is still in that Whole Foods category or if it's kind of like like a crutch right now for me, or if it will eventually get easier to digest more non protein powder type stuff So that was my first one. All right, let's let's start there, Kyle before we get to that one. So let's talk a little about. So what were your calories out And I go ahead. Yeah Oh sorry, I wasn't actually tracking calories. I was just tracking protein grams. I just had like a protein gram number kind of going on throughout the day Okay But if you suggest I can do that and see what that's like for the next week or so. I'd like to see that. but also tell me about the rest of the meal. Were you having vegetables, starches? Is there fiber? Gotcha. Yeah, so essentially like for breakfast I would have some boiled eggs and then a little bowl of some Greek yogurt with a scoop of protein. Like I can easily get fifty grams doing that for breakfast and then lunch would be some veggies and then some egg whites scrambled with another probably a few eggs in there. actuallyually Lunch is kind of variable because it's usually like leftover dinner from the last night. I just pour some egg whites in there to try to boost it up with some veggies on the side type thing. Dinner is usually meat and rice and whatever veggies my wife is making.. So you're having carbohydrates once a day. Oh I do eat fruit throughout the day as well. so I'm having like apples. I usually have rice with lunch as well and then I have some beans mixed in there as well. Okay. Okay, so sometimes when you increase your protein, you will notice slower digestion or it'll be difficult to break it down. There's a couple things you can do with that. One is you can introduce digestive enzymes. with your meal. So there are digestive enzymes for protein And then you can also use what's called cilium husk. This is a fiber that you take after you're done eating to help of motility. There is a bit of an adjustment period when you bump protein sometimes. So I've had this with clients sometimes where some clients you bump protein, Food intake no problem Other times people' like Oh my God, I kind of feel like thingsings aren't moving really well And those two things almost always make a difference Um so so that'll I think that'll help a lot. I'd also like to kind of get an idea How put your calories at But I think it's okay to fall at one hundred and eighty grams of approaching, I think That's good. Kyle give me an example. What was dinner last night? What would you have for dinner last night? Dinner last night was actually I went to my parents' place. They invited us over. so but we had like a big pork shoulder and some. Well give me the last time you made dinner. What was what are you normally making dinner? Give me an idea what it looks like Yeah, for sure. When we had dinner, mostly because the kids eat ground meat, we always have ground meat for like our meat base. so it's usually Ground meat with some mixed veggies in there and then rice is always it's either like mixed with the rice or the rice on the side. So that's yeah, that's basically our ninety percent of the time dinner. Okay, I love that. I mean, can I make a suggestion based off of the meal choices that you're kind of doing? like Uh Have you tried to cook four x In a night U no, I have not. Okay, so Cook for exat. So instead of cooking, I'm imagining you and your family are probably having one to two pounds of meat Cook four or five pounds of ground beef. and cook double to triple the rice And that now becomes breakfast and or lunch the next the next day and throw a man that meal exact meal, ground beef Rice with two or three eggs on it is an amazing breakfast bowl. I absolutely love to have And then have that for lunch the next day. And then also in the middle, you can have that Greek yogurt and fruit and snack like that. That's a beautiful day right there of That what you have for dinner Now carries over to breakfast with a few eggs cracked over the top of it and lunch in between those meals, Greek yogurt or cottage cheese with your favorite fru Like that sue And I bet that'll sit really well on you. You won't need to have to just keep pumping egg whites in everything you do and enjoy it. And I mean, if you want some cheese, throw some cheese on there to bump the calories, That would be my suggestion. You're already making dinner like that Try making it in a larger bulk so it carries you over another day or two of meals. But yeah, as far as the digestion is concerned, when you radically increase a macro, sometimes your body' not it takes time to produce more of the enzymes that break those down So digestive enzymes can help a lot. And then the cyilium husk it's a non soluble fiber. It just gets things moving through the body and typically helps with all of that. Are you noticing, did you notice any increases in energy through the bumping of calories to be honest, yes, the first two weeks, not so much, but around like week three, four there was a bit of an increase, but honestly The last two to three weeks for me has been significant. Like it just like a switch happened. I don't really know like it was kind of like a little bit, a little bit, but then all of a sudden it's been quite a bit more. So it just yeah, the last few weeks have been pretty awesome. Yeah, yeah, you're on the right track then. Tell us about the workouts, Tell us what's going on there Yeah, so the work has have been fun. I really enjoy it. I've never done a full body routine before. And so that was great. However, this is my biggest modification. I stuck with the full body the first two and a half I'd say three weeks. But then I did notice like because I like to rest a bit longer in between, I was getting up to like an hour like over an hour and then my mornings are a bit tight And I don't like to feel like rushed in between. So what I ended up doing was the full body, I was listening to your podcast and then you're always talking about like keep the volume the same. I know you're talking a lot about like the fifteen minute workouts and stuff. So anyways, I tried to implement that into what I'm doing. So I said, okay, To avoid this rushed and get my breaks in between, I took all the upper body exercises. I did that on the Monday and then I took all the lower body exercises, and I did that on the Tuesday. That's fine. Yeah, that's great. That's great.ect That's a perfect way to split. That's how we tell people to split maps anabolic if you wanna cut the workout in half Beautiful. Okay. so yeah, so that's what I did. Because of that, I haven't been doing the trigger sessions just ' there's that other workout the following day, but it has been consistently going through that and that's been ye. I've been enjoying that and the time has been working out great. I don't feel rushed. I can take my breaks in between and push those weights as I go and Honestly, in terms of my so far like throughout this program here, I have gained about four kilos, which is wow. prettyret good. That's I was pretty surprised I actually didn't weigh myself for my son, he's in there. he weighs himself because he's still super young and he's like, oh, I gained like two today or whatever, you know, but's like So how much are you? It's like I'm not weigh myself yet. I gott to weait at least a month or whatever. and then we did that. But yeah, as of today or not today, like last time I weighed myself, which was within the last week or so, it's like four kilos more. Wow. excellent Yeah I was pretty And your strength How the strength? How's? Yeah. So I wrote down my numbers. I got my numbers. So I was having a good time with this. And it honestly felt like throughroughout the anabolic every other workout, it was like, hh maybe I'll add another like put those two point fivees on there for this last one or go up another five or whatever. but then I was kind of finding my sweeten spots. But anyways My numbers for me, I'm happy because I've seen progression. I know there's a lot of people who can lift a ton more, but I'm happy because I've made progress. My lifts, my dead lifts when I started, I was at just one hundred and forty, but now I'm up to one hundred seventy five doing like ye, so that's a huge inccrease for me u For for anybody, budy. Awesome. My bench. So this was the funniest part when I went to the gym. So anyways, on my lever weight machine there, I was going I was at one hundred seventy and I went to the gym, I put that on there I was gonna die. So I had to just stop. I don't want to kill myself. so I stopped. And then when I got back home with just the free bench, the free bar,k me like took me a couple workouts to get the field, but so I was only doing one fifteen but now I'm up to one hundred and fifty again. So that's significant for me. And I'm just like, yeah, I got the feel of it now. I'm used to it. I got I got the safety bars on there now. so I know I'm like even if I dropped, I got confident doing that. I was like Sometimes I'll just drop it on the safety bars in the last one and then just rest and then put it back up. So I'm feeling good. U So I got that. So my bench went from one hundred fifteen to one hundred and fifty real free weights now, which I'm pretty stoked. U squats, I've never done like a barbell I was never yeah, never did barbell squats before. I always just dumbbells I even had to rig up a backpack with an extra dumbbell just because I' never had a bar in a rack before. so try to get the weights. But now with the bar belt, my squat, I started at one hundred thirty five. I'm up to one hundred eighty five now. So I'm feeling good with that U Over Now this is my main problem. I've noticed Strength gains overall. However, my shoulders are just that one part that's just kind of like Stuck. you know know, like my overhead press is stayed at just like seventy pounds. However, my reps have doubled So I've gone my reps are up But I just I have a hard time adding weight to it and it seems like my shoulders are a bit laggy in terms of growth. dude, we're looking at your pictures right now for the first time. Yeah. Yeah You have made incredible progress. theast first off your strength is ninety days? is that how long it' been? Iseruary to April. The strength gains you're describing ninety days are not they're not ordinary. Yeah. They're actually remarkable for your. I wouldn't even advertise that as something you could expect. So you made tremendous strength gains in ninety days And it look based off of your pictures and your strength, I would say you just gained muscle. But that's all you gained was muscle For sure. Yeah' your what your way his waistline and his his abs are still the same again. It's not you're not just doing a good job. You're blowing it away. Yeah In fact, I don't, I mean, I know Sal asks for your calories, but you you're fine. You are fine. You're fine. What you're doing, you're you're with your thing.'re huming. You're you're eating you're eating what you need to. Yeah. You put on you put on good all good weight, dude. Yep. Yep. Yeah. you agree. I think the next thing to do would be to change your program, keep pushing the calories, add the digestive enzymes and the fiber so you can digest. Bro, you're I pushhing. So I don't want to change. I want him to run anabolic again. He just now a free weight. Yeah that's fine. You That's tr. Run Anabolic another time and watch what happens your second round. Yeah. 're going Yeah, your second round freey the way, if you're using the same weight on your shoulders, but you doubled the reps, you got way strong for. I wouldt way. So this is another reason why I want you to do Anabolic because you're familiar with it. Watch when you come back around and you run it a second time and pay attention to all your lifts in that phase. So that's that's the true measure is like now that you're back to phase one of Anabolic What does my five rep squat look like? What is my five shoulder and then watch how you feel and move that way. keep push the protein up. Keep trying to get up to two hundred. Yeah, But you're Yeahah, this is like the results you got with strength and muscle. would be exceptional if it was over a year You look great You do that ninety day dude. You look good. Which tells me your body was like, I need those right Keep keepe feeling yourself. You're hungry feed. Definitely. I'm definitely going to encourage you to feed. And I would take the advice I was giving you about the me like more of those dinner meals like that. likeike make double it at least double it up and start doing that there. Yeah, yeah. yeah, you're doing great, dude. Now you're good, bro. Yeah. like way more than good. Yeah'atching it you're killing it Awesome. Yeah. Yeah, ye, it's been a great time. like honestly, just like learning, I really like you guys talked about like learning the movements, like practicing and I felt like I really got a good chance to practice the exercise because there wass a whole new system like just free weight barbells. learning that. You were just warm en up. Let me tell you. Yeah got I can't wait to see ninety days later. want you to send us a heck in check in with us again ninety days, send us some photos and updates on all your numbers. You you got more crazy games coming dud? Yeah, you do. Yeah. Awesome. Yeah, yeah. Well, that's great to hear. Well I appreciate that. You got it, man. Yeah. see when ninety again. Yeah, yeah Yeah, right on. All right, Kyle All right, sorry, may I ask just one totally random question. let's go G for it. Okay, so this was something I've been kind of my wife's really starting to get into training too and I've been helping her and Recently like she's I'm still teaching her like she' she actually did some measurements and she said she checked in. herer strength has gone quite a bit up and her measurements are the same and based on what I know, it's like, oh, that's great outcome you're obviously getting more muscle and all this stuff. However One totally weird thing, I don't know if you guys have ever experienced this with anyone before, but when we started upping her protein, we were focusing more on like dairy based stuff, but she started getting migraines. And then we like, okay, that's the only thing we've changed. So we kind of dialed that back and our migraines have gone away, but she doesn't have any digestive issues with So I wasn't sure, but I'm not sure if that's could be come so. Yeah. So food intolerances can look like digestive issues, they could look like skin issues, they could look like energy issues, they could look like pain inflammation Migraines are a very very clear sign. If you reduce dairy and the migraines went away Stay away from d own Yeah. Okay Good to know. Yeah Tont. There's some good companies out there. Hule is one, someome of their like vegan powders and protein drinks and stuff like that that she can use to suppade Is Perfect. Okay, yeah. I just wanted to know if you've heard of that and experienced that. perfect. Oh, you're good, de. Yeah.ight. Yeah now, brother.eep it up. Awesome. Yeah, thanks, guys. I appreciate all the help.. He can tell what getting ten pounds. bro when his picture came up I went Oh, bro. Hey, ten pounds of muscle in ninety days That's not that's that's phenal. he's building mus using that window fast. Yeah, yeah. He' like every workout I'm adding weight, like p's great. Oh I mean. So it sounds like and I don't I didn't remember hearing or or noticing this the last time we talked to him. att least I don't remember It sounds like he's coming off of a, you know, like a what we call it machine L like a Bowflex. Yeah like ye like a Bowflex type of machine. I think that's what he and being introduced to. Now that he's on free weights Oh, dude. That's why I wanted him to run anapaologic., that's fine. Yeah. like his whole first round is was just like, I bet you spent the first two weeks of every phase feeling out the weight. Yeah. And so he only got one good week of like real shocking Like watchatch when he comes back around. Watch Yeahah. I wouldn't be surprised if he get another ph If he's The only thing that willll keep him from not is feeding He'll guaranteed he gains another five to I'll even say ten if he pushes the cou free weights for the winning. If he fuels his body and eats the way things are going right now. he's in he's in newbie gains range right now. guuy who's never done free weights now doing free weights. That is a good example. I hope he's sounds like he's pretty diligent. so it it's going to be cool to see Yeah Our next caller is Jy from Ohio. What's up, Jy? What's happening? How do it, man Hey, what hey, what's up guys? What's up guys? Hey, thank you so much for taking my call. Yeah, you got it man. How can we help All right, so here, let me just fire you off this question because my laptop is dying here. But so yeah, my name's Jh Farji. I'm currently a personal trainer locally here in Cincinnat and also I'm trying to actually grow online as well. So I'm trying to take more of a hybrid approach What I'm looking to do is improve my marketing and client retention and my overall business structure. So I have three questions for you guys. So if you're starting from scratch today, What would be your top strategies for consistently acquiring clients and how would you structure your content to convert not just get attention? Secondly, what systems and habits have you found most effective for improving client retention when motivation drops? And lastly, I've been exploring ideas like seeing ask a trainer boots and different workshops at local businesses and corporations. Also another idea that I had in mind is I'm trying to maybe get like a program together, like maybe an eight week program just to start bring that idea to some different businesses here, like such as Pctor and Gamble And TQL, both of these companies have top notch gemms over there. so I'm trying to, you know, maybe get something going on over there, you know, with their staff in order to obviously build build my business locally and hopefully convert a lot of those people into one on one clients also. So like what I would like to know is how would you recommend structuring and marketing something like this so that it converts into a paying client. And are there any key materials or systems you guys suggest having in place? I really appreciate everything thing that you guys put out. and I'm looking forward to hearing these answers. Yeah, I mean, I love you First of all, I love all the questions. There's a lot there. So let's go back to number one and just start right there. Okay So So when you're getting started right now and this is like the number one thing that I talk to new coaches about Every hour you don't have a person in front of you is like a failed hour. I don't care if it's free or not. And that since you're trying to build online and in person, I'll take either one So it's like if if I meet somebody and I have an opportunity to get a free hour with them in front of me versus me not training somebody, like that's so and that not only is that important for reps for you. Okay So like you're this part of this process when you're building is the educational process. Like you are this is you Getting people in front of you, getting good at your craft and your skill, nothing will serve you more than that. And so every hour not having a body in front of you, whether it be virtually or in person is wasted time. L like you got to do that. L that's first and foremost, and that's going give you that Now while you're doing that That also provides the content for social So let's just say you are the person. I meet you at the store or a supplement store. We're talking it up And I get you in front of say, Hey, man, J, tomorrow, I got some free time. You want to come in. I'll take you through a workout. I'll go over some of those things I was talking to you about with your shoulders that you' were asking me about. you're like, Yeah, cool, totally free. It's on me. Yeah, Rat. So So then you and I are in there. I'm work you out, talk to you, teach you about whatever it was we talked about in the supplement store about building your shoulders and some movements. I'm going to teach you some things. And then the things I'm talking to you about are now ideas for content that goes on social So if I gave you a tip for say shoulder health and mobility, because I notice that on one side you kind of have a rounded shoulder. and so whatever it is that I notice about you or I help you with, that now becomes a piece of content that I put out free on social. And I'm just rinse and repeat Every day if I got three or four people in front of me, whether they're paying me or not paying me. That's three or four pieces of content I should be able to at minimum put up on social You see how that just works You see how that compounds? I get practice in reps I get content ideas. and then guess what? All those three people are also opportunity to maybe become a client And this also right? So now this becomes an opportunity for me to get work on my presentation skills Because one of the best other than being a great trainer, the other number one thing that you can get good at is sales And so yes, this is going to give you that practice of doing that. And a lot of the other stuff that you talked about, all good ideas, But what I just said shouldhould be ninety nine percent of your focus right now Bodies in. bodies in front of me repetitions in practice both on my sales pitches and my content that I want to create and teach other people. Like that is what's going to That right there will start to scale your business by itself. And then we start to the other things, What happens to a lot of trainers where they're at we that are highly motivated, intelligent, like all the things I can tell about you You kind of want to do all the stuff. And it's like, what I'm telling you right now is the biggest thing that you can go do And and and like a huge success if you were if I was mentoring you will be right now you maybe have one or two people at most in front of you every day. by next month, you've always got five people in your book Like I don't what I'm to do say I don't care if you're making money. I don't even care if they're paying you. justust you come to mean you're like, Adam, I'm seeing five people a day every day now and I was only seeing one person at most a day. And now we're seeing five. four of them might be for free. I don't give a shit, but that's four bodies you got in front of you. That's going to make you a better personal trainer, give you a better opportunity for presentating sales and give you more content to produce on social media and it all come together Okay Okay okay. How many clients do you currently have? are you at ready to do right now? So currently, Okay, so I just started as an entrepreneur, so outside the gym. I used to work at Crunitness. This was like maybe about two years ago now. So I was doing really well over there at Crunch, but I mean, you guys probably know like working over at Crunch, you have to worked there for so many hours. You have to be there for so long with so many, you know, clients in order to make a good amount of money and things like that. And honestly that was starting to get burned out. So I just decided to try to move on and work on building my business outside of the gym So at least I've been doing it seriously for about the last six months. It's been a little bit of a journey. I don't really You know, care to get into all the details, but I've just kind of been going through a lot, but six months ago, Ive finally decided to take it seriously. So I've been able to acquire four in person clients and right now I actually have five online clients. So a total of nine clients so far. Okay.ood. but'm I'm trying to work on building that obviously well I do have a goal in mind as far as a number of clients that I would like to have so that I can kind of be comfortable But so far I'm at nine. I actually have a goal of thirty. So I can just kind of give you my goal. So far my goal is thirty, either in person or online. So right now I'm at nine. So guess I'm looking for about twenty one. No No, that's great. So one of the challenges, so social media is great It's this wonderful tool. but here's one of the things that it's done. that I think is a negative to trainers is we look at social media and like, this is how I'm going to market. This is how I get clients isistract. Ji, listen, huge distraction. Once you hang with us, you go outside your car and start talk to people up. I could get I could get ten clients walking out of my studio faster than if I was trying to get them on social media. Just walk around that time That's what I've realized as well, which is why I wanted to sh because at first my focus was online, but I just realized how difficult that that can be. It's so much easier to just talk to people around me, you know, So that's why I really wanted to try to focus on building my presence here locally as well. That's right.. Yeah. literally you go outside, you set up a body fat testing booth at the grocery store. You go to the. You talk to people, you do like let's predict your all cause mortality with a grip testter likeike you just to people outside. people trainers don't like it because it's scary. And when you look at social media, it lies to you because oh my God, look at these guys with all these followers. They might be building a. I'm gonna tell you right, if I was going to turn a trainer into a six figure trainer, I would I wouldn' even have to started social media.ike we're going outside right Wherere to go get you a client? Where are you training out of right now? like with Jim Also right now I'm training at it's a gym called Lionions Pride. So you know, they do Olympic weightlifting, personal training, yoga, MMA, like it's yeah, they offer a lot. So it's called Lionions Pride and it's located downtown here in Cincinnati. That's where my end person clients. And just to back up with what Adam said, your social media is to support what you're doing By walking around and talking to people im a reflection of that Your social media I'm sorry, go ahead.. Your social media is not your business. Yeah. That's not your business. So the focus is I'm talking to people, I'm getting them in front of me. I'm getting as many people in front of me as possible. And this is how I'm going to build my business. And then as an afterthought, the conversations I have, whatever'll post it on social media to support my business. But that's not your business Your business is literally and trainers today really m m this up. It's no different than it was twenty years ago And like I said, what's happened is people gotten confused and I'm meeting a lot of coaches were like, I don't understand. what's the right post and how do I do the right engagement? and how do I convert people? I'm like, walk outside your door Walk outside your door and talk to people. It's'ss a million times easier Imerse yourself for O that on that onn that note, Okay. I'm going to say this to you and I feel like I say this to people all the time and they still ignore it. don't listen to it. This is so important to understand. It is more powerful for you to add three new followers to your Instagram because you helped some guy out with his shoulder pain and that are talking to you about their shoulder pain Th it is for you to get ten thousand followers because you did the latest TikTok dance L or did something viral. That are you just have a bunch of lucky looose on your page. That I'm toally that totally. That's right. Like Okaykay this mindpump media mean. Y.es. I wanted to be meanful. Yeah I want to actually educate people. I want to the type of content that I want to post on social media is I wanted to be informative and actually Listen J I'm not to entertain as much I'm trying to educate.. If you had one hundred people one hundred people who followed you because they want to hear what you got to say. They DM you questions. They're interested in Jy, the coach That is worth way more to your business than ten thousand followers that just like your content. Y I agree.. And the way you build that is through the people in person. That's it. You help people in person and every time and like my buddy, Michael does a really good job of explaining this with Your goal is as soon as you coach somebody, And you gave them a tip or you helped them out in that hour as fast as you can, you get on that phone and you put that as social content. Don't let hours or days go by and then try and come back and do it. Why it's fresh in your mind I just talked to you about shoulder health. I helped you out with a couple mobility drills. That's a piece of content. Don't overthink it.. It's literally, hey, I was just with my I was just with my client Jai and I noticed that his he had forward shoulder on his right side. I showed him a couple mobility drills that totally helped him out. he felt all that pain go away when we did our shoulder presses. Here's those two mobility moves that I showed him Do this, do this three times before like boom.'s that's it. Bom. That's a piece of content right there. And that I just said that. yeah, ' like do now do it now. Do it now is usually that's my problem, you know, just 'cause I kind of overthink these things. so Don't overthink it. So I usually have those Thank you. Thank you. Yeah. because I usually have those moments, you know, where I'm having interactions with people and things like that. I'm like, man, this can gonna be a great idea for some content, but I kind of put it off Yeah. and then just kind of forget about it, you know? So I definitely do need to work on being more proactive. guys, you have our course becausecause our course is all about building your business No, and this is this is the thing. This is why I'm glad that I got a chance to h help on a call with you guys. I've been trying to sign up with your accademy for the last two months. Yeah. Every time I go on the website, it gives me the option to fill out a form. like it's like a two step process, right? It only allows me to do the first process and then it just thanks me for filling out the form, but then nothing else happens I we communicated with customer service, but no one's reached out to me yet either. So That's why I'm just gl that I haveoped on a call with you guys. Yeahah becauseuse I don't know if I'm going to the wrong link or something, but I've been trying to join your academy for I'll take look at that, but I'm gonna I'll have somebody contact. I'll have someone call you today. This is all the stuff we talk about though, just so you know. That's everything in the everythingthing you're asking. I'm like these are all great questions. We J. Yeah. So. ye I've got so many more questions, which is why I wanted to join that academy you I need a teacher. I know how to train, but I don't know shit about operating a big you know got your leadership and I trust you got leadership for sure. Yeah you got it, dude. I'm going to have somebody call you today. Yeah. We'll get you in the accademy That way we can see you as well. Y. You got a great attitude, you got great energy, you're going to do great. Yeah just don't get lost and the like looking at what social media and guys toal waste of time. You'll be fine. You'll be fine though if you're in course. This is part of the guidance that we give all our coaches. So you'll be good Yes, I believe I will. Thank you so much guys. I appreciate it.ll. We'll see you in there All right, Iara. You got it That's it's so funny that I mean, social media has really skewed what it looks like Yeah, but it's literally just walk out your door. I had a studio uh, you know, not too far from here, small personal training studio. and whenever a trainer would come in to work in my studio, to rent space in my studio I would always spend thirty days with them. Walking outside the doors getting clients, and it was one hundred percent successful. It was like We just go outside talk to people But initially they're like comf How do I do ads on the internet? How do I get my a website? shouldould I make flyers? I'm like, no, no, follow me. We're going to go outside right now for an hour. And we come back with two or three leads or two or three free workouts, sometimes a client. It took thirty days. Easy. You know, when I talk to trainers about this in our journey with Mindpoint Media, I talk about this This was like our greatest weakness in building this business and played out to be our greatest strength And what I mean by that is we have no clue how to do social media or media. But what we do know how to do really well is help people and teach peoples. And so we just leaned heavily into that. It's like, hey, let's let's just give value, let's just teach. let's just help more of it anyway. Let's just share all of our experience, our knowledge, all of our mistakes that we made, everything we learned, let's just give from and come from that place did not know what we were doing on the media and the social media side. And so it was very slow growth. We never had a hockey stick moment. We never went viral. We never had this huge moment. It was just We did a little bit better every year, every year, every year year. But then when you look at the sustainability of that, we have this incredible foundation that we've built And I think this is to your point what social media, you have some of these overnight successes. illusion. Yeah, an illusion of that this is good coach. All of a sudden this coach goes viral. Hes got a million followers because he knows how to do social media, but really, he hasn't even trained that many people. He's not that good. And so it's like That will only last so long. That's right. Eventually you're found out Eventually your people don't see results, Eventually you don't change lives. successful for three years Exactly. you make a little bit of money for a year or two and then nobody gives a shit anymore because you haven't done that. It's the reverse is true. It's a slower process. but It's how you build a sustainable business. Our next callor is Janna from Texas. Hi, Jenna. How you doing Jen? Hello G guys, how are y'all? Good good. weelcome back. I'm Jd Oh, not much. It's a little cold here in Texas today, so. cold, so hopefully'll get rain out of it. How can we help you Well, I am here to give an update, my sixty day update from you guys. I don't have a script prepared today, but I've got some I've got some data for you and some things to talk about to maybe help me decide what I want to do moving forward. So I was on the M pump on march the fourth I had started a combination took Sal up on his idea to alternate strength wees and cardio weeakks. and I have to say, it's been a fun adventure. So I started I went ahead and did the full semet programming and alternated that with based run training. So on my weight week, I did three major lift days and then on my non lift days, I did some easy runs and some form drills because I was trying to get back to good good running form after u some injuries I run week, I did three quality run days and then I use the mobility and the trigger sessions on my non run days so that I can A little bit of a little bit of everything every day, but I definitely had some alteration in my intensity. So moving into this, Ihead kind of gave myself three metrics to do. I actually did a one mile time trial I did measurements and then I also did a DexA scan before Exa, sorry, an in body scan before and after, just to kind of track the track the progress of things So that's what that's what I've got today. So I didn't know how y'all wanted to Let's do Let's hear. I want to hear I want to hear the results So my m time, I was able to decrease it seventeen seconds. so good improvement considering that I was running every other week quality work. I'm really happy with how my form has come back in and so I feel like I'm you know, kind of kind of back on track that I can start to push again. My measurements were actually were actually quite interesting. They My measurements actually stayed pretty much the same except happy to report that symmetry has done wonders for some of my side to side discrepancies Yeah So that's thats that's the huge difference that I saw. So when I was looking at the And it really wasn't anything that I saw on the measurements. It was more on the DxA scan of the actual muscle mass changes that I saw I have always had a left leg that's smaller than the root because of an old ACL injury and probably the way I recovered afterwards I actually got my left and right quad as close to as close to the same number as they've ever been. So I'm now only a quarter of an inch difference in my quads, which is huge because I was almost three quarters of an inch to an inch smaller for wow. That's awesome So and that' all it's all run in symmetry So I was super excited about that. I'm left handed. I feel stronger with my right hand, but my left my left arm always comes up higher and my my arms have also they've grown, but they've also become more normalized as well. So super, super stoked about that. So shout out to the symmetry because I'm only I have one more week in phase three and so I haven't so I'm kind of getting through all of that, but art's been really awesome for me. And then let's see Yeahah, I put on here that my mile time trial was a seventeen second improvement. I said in both of the half miles I was stronger in that and I said it always hurts, but it's just over a little faster When it comes to This was this was also a fun thing that I saw when I went to the N body scan I skeletal muscle mass has increased point seven So I went from fifty three point eight to fifty four point five muscle mass And I'm a pretty small person. so I think that's actually carrying a pretty significant amount of muscle for my size. I'm only five two, about one hundred twenty five right now. I was pretty happy to see that. That was probably the same amount of muscle mass that I had when I was at my leenus a couple of years ago. So I was excited about that think Then only downfall is I'm gaining weight in order to gain the muscle too, but we'll talk about that in a minute. So my positives that coming from this style of training is is that I felt like I was able to focus more on all the things One of the things that I tend to not do as much, which I can't really get away with anymore since I'm in my forties is is that I would drop the mobility, the focus work. due to time constraints. And so the cool thing about the way that I had it set up is wased I was able to focus on all the things. I could fit everything in and not feel like I was limiting myself in any way I'm happy to report that I feel like my recovery is a thousand times better. I mean, my recovery is more like I was in my twenties and thirties Everyday's not intense anymore Every day is intentional and I've really liked that mental and physical change to see that. I had a lot of fear going into doing this Be I thought I might lose some ground But I actually feel like I've gained a fantastic fitness base and my at my body composition changes are actually trending back in in a happy direction again just just just changing that up with training. ple of my cautions is that in the early days because I was feeling so recovered, I had a little bit of trouble letting intensity creep in just a little bit especially in the early phases because when the weight weeks felt easy with the isometrics I wanted to do more. And so there was a little bit of I had to hold myself back from doing a little bit more, but that patience was good because I'm also learning that it's okay sometimes to feel a little bit bored because that's when your mind kind of wanders and you can do things. I think Sal kind of talked about that. what he did on the treadmill on his walking days is where you where you let your mind go. But I think that actually helps a lot with my mental load with training and also that with a busy life. so it actually made my exercise kind of more therapeutic in a way. So that My reflections on the last ten weeks is that It. I have to keep my goals in mind. I have to make sure that I decrease that urge to compete versus progress in training one of the hard things for me has been the weight skill isn't paying isn't really telling me the big pictures Because some of my clothes are fitting a little tighter, but the measurements show that I'm trending in the right direction And I have to realize that Be doing this as long as I have the change in my current fitness chapter. there's small increments And sometimes The changes that I think I might want to see may require commitments that Ive don't know if we're thit or Tom or Maybe I'm not willing to do or maybe it is time to do it. So That's kind of that's kind of where I came up with after my ten weeks. I have I think retty much I have six more weeks left if to continue on this course. I would like to finish alternating until I get all the way through symmetry So ' kind of my progress moving forward is do you got what do you think of how committed to the to the training and what would you say to keep doing or maybe caution with moving into kind of the later stages of symmetry. you're killing it. Keep going. You're killing. Don't change anything. Don't change anything Well you're doing great for. I mean, let's some things to highlight for maybe the listener who didn't hear the first one. like if I recall, we've We reduced the volume and intensity of running And you've seen improvement on mild times, improvement on muscle mass, improvement on balance of symmetry. Yeah. I mean I don't think I could ask for better results from my client. I mean, you obviously that everything iss great. You obviously followed everything through a te. I mean,s's keep. I didn't change anything about I didn't change anything with nutrition. I'm not messing with I'm not mess I didn't mess with any of my macros or go into a cut or anything. This is just straight. Tining. feele mud in want to do And, you know, for a forty six year old female who's, you know, kind of on the brink of menopause, you know, the peri menopause stage, it's really scary to try those things. I actually shocked. Trust in the process. yeah, you did a great job And that was kind of one of my remarks that I put on here is that I really want to thank Sal for talking about this and helping plant this seed for me because this last ten weeks has really been kind of a love letter to myself in a way Many times I compare myself to my twenty eight year old self, my forty year old self. and it's really not fair to me It's so I think that's a testament to just kind of continuing to pour into yourself where you are. You know, I live in a more I'm demanding time, I've got kids, I've got a career, I've got all these things and I have this limited amount of time. But if I keep showing up for myself, give myself some recovery We can still do we can still do great things.re you're moving and you're trending great. I think you should continue to alternate Keep doing the run weeks. Totally and the strength training weeks Stay in symmetry and after symmetry, you could go maps anabolic, you could go maps PPL, you could go performance. Those are all great programs and continue the alternating. It's working great for you. And I think it would work great for most people who are looking for what you were looking for, which was like a combination of endurance and great kind of endurance and strength and muscle. It works so much better than combining them all in one workout. So I guess that's my next question. A couple of days ago, I'm a little behind on your daily podcast, but y'all actually alluded to maybe making a program that's alternating cardio. We ha't made it yet. But as of right now, use our current programs and do what you're doing. Yeah. So you'll So you could do it with any of them. I could have you run muscle Mommy fifteen and you could run it just like that. takeake a week on, we cough, week on, we cough and you would see great results and I've done performance, I've done muscleomy fifteen, I've done performance fifteen, and I've done I can't remember the other one, but would it would be interesting to me to actually go back to one of those other programs doing the alternating and see A it difference How much better I could actually do in those in those spac. I mean I think that would be a great suggestion is to actually go do something you've done before so you can compare of when you now are doing the appropriate amount of volume and intensity and mobility and you're taking care of yourself, how much better you perform in the program. You're going to continue improving. I think your r times and your strength are going keep getting better here for a little while. Yeah We're moving the great direction. Yep Thank you' all very much for your support. I No, this is great. I appreciate you taking the leap because that's a big leap for somebody who's used to doing it all the time it I'll check back in with y'all after I get to after I finished phase four and I'll compare how Much stronger I was from some of the other five by fivees I've done in my life. beautiful. please do keepep updated. It's exciting. Good job. You're killing it Thank you'all. got it. Yeah for peopleionate man. Yeah For people looking for this overall fitness, right? stamina, strength. This approach, I strongly believe is best for most people. Yeah. That's pretty sound. The only time I wouldt do something like this is when you have to really practice the skill often. like you're an athlete, you got to practice your swing of off and you So but for somebody's like, no, I just want endurance And I want strength. instead of doing it all in the same week, onene week of strength, one week is endurance. And the data seems to suggest it's better and the experience that people are having from it. Everybody's coming back saying this is weird, but I'm actually stronger and faster. I mean Talk about one of the more difficult goals to achieve, right? We always talk about like how competing. Yeah you have somebody who is like borderline competitive running, wants to keep body composition in check, wants to work on I mean, wants to build muscle alsoso wants to get more staminine dance the unicorn And I don't know if you could have asked for better results in that period of time to reduce the amount of intensity and volume of your running, yet improve on your running time. No everything she did better. to yeah work out every other week and gain muscle and not just gain muscle, but gain it where to balance your body out more. This is over sixty days. Yeah. That's phenomenal.. I think I feel like because Justin's the most athletically minded, I would love to see you something like this. Well, because I think you'd love it more than I would. I agree because I remember when you were talking about it and I was but like I was actually considering it because I wanted to move more effective. And it's also this the other part of it. besides it being really good programming for the body It's also a nice mental switch every other week because I don't know about you guys, but I know when I focus on strength, I have a different mindset that okay, now I'm focusing on stamina And to alternate so quickly especially in the same workout versus like, oh, this is my stamina wee. It's a hard shift. Yeah. All week I'm focusing on stamina. Now all week I'm focusing on strength If feel like mentally, it would even be better. Tally better recovery, I think too. If you like our show, come find us on Instram, 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 maths anabolic, maths performance, and maths 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 dot 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