Consistency Versus Variety in Diet

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Is this back it? Do we actually look up to see if these are the most popular? These are the most popular. Yeah. Yeah. I threw in one that might not be super popular because I think we said so to talk about But you know, four out of these five are kind of popular right now and I think it's important to talk about pros and cons because each form of it's important to know this that Every form of exercise has value if it's applied approprily. Okay? So all forms of exercise will have some benefit. Now they're not all great at everything though Some are better at some things than others, some are great at builduilding muscle and burning body fat, others at conditioning or stability and even others maybe a consistency for other factors. So Let's talk about those so that when people make a choice, they're choosing them, you know, for the right reasons. type of deal. So We'll start out with Pilates. Pilates having a moment right now. I don't know if you guys know this. Oh, I know. it's very popular. It's getting even more popular today than it has been a long time ago. Yeah know my sister just got certified to be a Pilates coach.. I've seen a lot of variations of it now too, like kind of spin off the It's been around for a really long time and I feel like just again, dating ourselves here. I feel like this is the second comeback I've watched it make in our in our training career. Psyche It's gotten popular, fen out of favor, then gotten popular again. I do think that there is kind of a wave right now. What's your thoughts on why the resurgence right now? Oh, well, there's two reasons why I think it's popular. I think one The people that represent pilates in the advertising or I'd say in social media, look the way a lot of people want to look And so this oftentimes will sell Or should say make or break a form of exercise For example, if I show world class heavyweight Olympic lifters, mostost people would think that's not a great way to work out because they tend to be big and kind of bld this looking But what we need to consider is the representatives of the form of exercise don't doesn't necessarily highlight what that form of exercise will do. A better example would be like looking at the top basketball players and saying, well, if I play basketball, I' be real tall. Yeah. That's not the case. So I think that's part of it, but here's the other part of it. And this is where I think Pilates has a real good One of the pros of pilates. It's very social. And I don't mean that lightly. I think the social component The community component of fitness has been downplayed by gyms for a long time to the detriment What we see in the studies is that when people have some kind of a community, behind what they do, their consistency goes through the roof. And I'll say this all day long, a bad, quote unquote, ineffective routine done consistently, we willll always outperform a effective routine done inconsistently. So If it's the social component that you're looking for. If it's the friendship, it's the people that go and show up when you go and you enjoy doing it and you like it because of that that's a huge pl that's an interesting argument for why it's surged. I kind of feel like it's the antithesis to crossfit So I feel like that's the response. like we had this Crossfit did less aggressive. Right, Crossfit did this incredible thing for they had the social component too did? Yeah. they had this great social component. They It got people to lift the big compound lifts that nobody was doing. It got women into lifting heavyweight and wanting to be strong And so we did such a good job for the last day you know, decade and a half, arguably two decades, right? The crossfit's been around And I feel like Pilates is kind of the counter to that is like, well for those of you that don't care that much about PRs or want to be build all kinds of cipment, but you want to feel good, you want to be healthy, you want to be lean, You want to do that like I feel like it's kind of maybe from that angle down, but then from like up, I think it's like sort of a bridge up from yoga, which we'll get into that, but like Yoga then polite like now we have more resistance added thatree kind of. I agree.. I justify. I think it's a combo of those two. I absolutely think from top That' not a bad point Adam because you could be like, oh, I like this social component from Crossbit, but man it burnt me out. Yeah. Oh I got hurt I have lots of friends that hurt their back intense hurt their knees or hurt their shoulder and I don't want that. It's like more resembles like dance move, kind of like something that like you know, that A particular type of consumer is like I'm used to this I can relate to this more. Well some of the pros, I think of pilates is some so you know part of what also Crossfit gave us was this huge mobility movement because it was required, right? It was like if you wanted to keep healthy joints and stay safe and lift like that, you needed to incorporate mobility And so what are some of the great pros about mobility? Well, there's a lot of crossover to those pros with pilates.. A lot of the things that give you good joint health and stability is what you get in mobility practices and what you get in Pilates. Yeah. And so I really think Crossfit played a role in this huge surge right now because it's not new science It's been around forever. The reformers haven't evolved much. They look the same. And so you don't it's not like you have this Total different package ' the same thing, but why is so popular now? I don't know where. I think the Yes, community, I think is a great argument. It provides the community, which a lot of things do. but I really think it's the answer to people that want to be fit but and healthy and mobile joints, but crossfit dangerous. Well, Pilates is low impact, relatively it can be intense so people listen like it's hard. No, no. I don't mean it's not intense. mean has a low risk of the risk factor really Yeah, low risk of injury. It's good for stability. You're working joints and very shortened kind of ranges of motion. So that can help build stability. It's not a great muscle builder It's not great at building like athletic stamina. Do Pilates will get you better at pilates. You'll build some strength, but very, very minimal strength. and strength strengthining. Strength and endurance. Yeah for his. And it's not like a great like aesthetic form of exercise. No what I mean by that is not that it doesn't look aesthetic, likeike if you watch pilates, it looks nice But in terms of like sculpting and shaping your body. Yeah, It's not a very effective It's terrible terrible for that and I know we're going to get heat for saying that, but listen, that iss true. Not only have I train a lot ofil I have recently helped coaches that own Pilates studios. And the reason why they came to me was because they bet that's all they've been doing and they can't get this look that they want, right? And so I have found that a lot of people that do it feel great. You know, I feel great doing it. I love doing it. But then there's this part of my body that I don't like or that I want and just it doesn't provide sculpting likeike traditional strength training. trraditional strength training, somebody can come to me and go, Adam, I don't like the way my shoulders look or I wish I had a bigger I wish I had a bigger butt or I wish I had better quads or calves or name the muscle group or the body And you can sculpt it and build it through traditional strength training You can a little with plates, but not very. Very minimal You're going to very, very minimal strength, muscle gain for fat loss as a form of exercise. It's not super effective. although most of that is you, is always diet. It's not really muscle preserving Like other forms of exercise, it will improve fitness, It will improve health, it will improve stability. It is low risk of injury when done properly, and it does have a really good social component. And here's the deal. If you love it, because you enjoy that form of exercise, that's a big plus right there. I love if a client loves it I love for them to continue doing it to compleent a good strength trainingure I've never told a client that loves pilates, stop doing it. I would never do that. I think that it's got enough benefits that if you've been consistent with it, we know the value of the consistency is If they're coming to me, they say I love pilates, but then I want these other things. I say listen, let's keep pilates in there once a week because you like the class, you like doing that. I think it's good for you. But then I want you another day or two a week. We're going to be doing these strength training exercises that's going to help build the body you want. Next up, we have yoga Uh Yoga, I mean, pros. like real yoga, traditional yoga tends to be quite recuperative. That doesn't mean it's not hard because it'd be difficult. But it does help people kind of achieve a sense of calm and peace, is why people tend to do yoga. It's great for functional flexibility. It's actually not bad for functional flexibility, meaneaning the kind of flexibility that you can actually apply in the real world, when you're doing it properly, so a good yoga instructor does cue you properly to stay in certain poses, you're not just holding stretch, except for maybe yin yoga, which is a very specific form of yoga So it's really good for that, It's really good for relaxation. It's got an interesting community U notot that there's a lot of socializing happening at yoga class, but there tends to be a lot of empathy and yoga classes. if you've ever attended one of you know a little more spirituality in it. They do typically. They do. It's not a great way to change the way your body looks. It just doesnn't. It doesn't build muscle, doesn't know burn a lot of calories. You'll get some Maybe strength stamina depending on the form of yoga. Now I know yoga is now such a broad term and it can mean like yoga with dumbbells and all. We're talking about traditional yoga But as a form of exercise really change the way you look or dramatically improve Your fitness, there's definitely better forms. Well, I mean, it's I think again to the end range strength and like the active poses where you're actually paying attention to a lot of things a lot of value to that A lot of value to actually like articulating, you know your toes and ankles and like really joint focused type positioning and I think that that can apply really well to, you know, benefit strength training. but I think it's its own modality completely. I see it as a more valuable tool today than I've ever thought in the past. I'll tell you why My wife and I were talking about one of our family members who'' seeing a functional practitioner and, you know really trying to nail down a lot of the stress and anxiety in their life and they were, you know, balancing diet and hormones and all these things And One of the recommendations was that You know, you really need to just take ten minutes of silence, no phone, no anything, just And this family member would reported back Oh my God, I can't do it I can't even ten minutute. I didn't realize that just not having anything I was doing for in ten minutes of complete silence and peace was so out of the normal, but yet I mean prescribed to her that you need to do this. And that's only asking for ten minutes. Most yoga classes are an hour long And I think that she's more common than we realize with this generation that's coming up Um in the iPhone generation and distraction of like, you know, we don't go to the bathroom alone anymore. You know what I' saying you're on your phone, you don't wait in line anymore. Dud They were there was there's posts on TikTok. My daughter was telling me about this or Instagram. kids who are doing They say raw dog and as itw dog in flights. This means something different when we were kids. Every time I say raw dog and like, o. It just means without tech. They're like I'm going to brush bo. They're like, I'm gonna to brush I'm a ra dog brushing my teeth. I'm like, wait a minute. Yeah You watch stuff on your phone when you brush your teeth Like that's how crazy it's gone. That's's So my point. is And I think that's more common than it is not. so much that there's this movement of raw dogging on TikTok. that it's a movement and people have to try and do simple tasks like brushing your teeth. So Men, uh Yoga' always been an important practice and valuable and you can make the case for it. I think today it's found a new importance for a lot of people and a lot of vues. I'll say I'll add this. it's the best It's the best form of exercise I've found for breathing I don't know any other form of exercise that really focuses on breathing breath work as much as yoga. Now if you've never done this before, you might be like, are you talking about I breathe no problem. It's not a big deal. You would be surprised at how wrong you breathe. And I don't mean you breathe wrong like you can't get oxygen But you're not breathing with these full diaphragmatic breaths. You're kind of in this, you know, sympathetic state all the time shallow breathing. You don't even realize it. When I would have clients this shock me the first time this happened And then every other time it happened, I was like, oh, this, there's a fifty, fifty chance this is going to happen When I would have a client, when I first learned this I would do this with certain clients and I could tell who they were. You just kind of high strg, high stress. I'd lay them on the ground and I' practice belly breathing with them And the way I would do with them is I'd say okay, put one hand on your belly button, one hundred your chest. Breathe in fully and don't let your chest rise until your belly fully rises. So this kind of forces is what's called a diaphragmatic breath And I'm not even making this up. half the time people would start crying They literally sit there. I remember the first time this happened, this woman was doing it over and over again, like a bigger release. And then she started to tear up and then she started to cry, kind of turned over. and I was like confused I'm like what did I just don't know I I'm not trained for this. And No, I wasn't ready for this at all. But the woman that I worked with in my studio who taught me this, she's like, sometimes that happens peopleeople are holding on to so much stuff Yoga focuses on breath work more than other forms of exercise. and I can see them really shine there. By the way, to go to the spiritual part, Jessin, which is so funny, you said that U For some people, that's a con. So you'll see a lot of like Christians who will say, I'm not going to do yoga because it is a religious practice if you actually hear the ch too. but'suff like. Yeah. That's right. That's right. Next, we'll get to bodybuilding Bodybuilding is more like traditional strength training I'll start with the pros Rath the Gates. If you want to change the way your body looks, nothing beats bodybuilding Period hands out. It's like, hence the name. It's Yeah, It's in its own categorory everybody. If you want to change how you look. If you want to shape and sculpt your body Bodybuilding is going to do it faster and better and more effectively than anything else. And if you want to build muscle, of course, that's part of the process It wins Hands down. It's the best for. It's hard for me to even point out many cons here. we can find some, but considering that A vast majority of anybody and everybody that we've all trained comes to you with wanting even if they have general health goals Longevity stuff they talk about, you know, they play with their kids, all these other wonderful reasons to be healthy and fit. There tends to be a body look or goal rooted in all of it. It's very rarely did I ever get a client Very, very rarely they came in you know, and hired me and said, I just I just want to be healthy or just live long. I don't really care how I there's always aesthetic there is almost always some sort of an aesthetic goal. And if that's true that that large of a percentage feels that way, there's no method or modality better than bodybuilding. No It' super effective for that. It's also if you apply it properly, and that's that's the context for all these forms, okay? U it's one of the most individualizable forms of exercise. I mean, I can do, you know, strength training, bodybuilding training on someone who's ninety. I could do around someone who's el I can do it on someone who just got out of a car accident is ready for rehab I could do it for men, women. I could do it for people with hormone issues, no hormone issues. I could do it for it doesn't matter who I can apply bodybuilding in a very individualizable way. Whereas other forms of exercise like pilates and yoga, you're in the class, you can individualize it to an extent But it's not so individualizable that I can give it to anybody. Whereas bodybuilding, I totally can. I mean, you can, you draw some negatives from it from the vanity perspective which also to the shorten range of motion and like not really incorporating your entire body as a full movement. and you're pretty segmented in your movement, which creates dysfunction But it's so versatile to your guys's points and like it has There's so many ways of like the risk factor is really low. You could really you know monitor that pretty well and you can apply it to so many different types of people. L I use it for like every one of my clients But yeah, if you could get too into it, you could get to the point where the extremes is very vanity focused. one hundred percent. I was just going to say it becomes very body centric the way I look becomes such a high focus with bodybuilding because it's so powerful at changing how you look, it can become all about. how you look. And bodybuilding does attract more than other forms of exercise, I would say, not the most, but because other forms of exercise this as well But it does attract a lot of people with body dysmorphia.. It's the magnet of exercise forms for body dysmorphia for a reason. Part of it's because of what it's so good at. But that's not to say it can't cause body dysmorphia to get worse. Oftentimes you'll see somebody with body dysmorphia get into bodybuilding as a way to solve their body dysmorphia only to find it makes it far worse. That's the only real con that I have in it. And even the point that we make about short and range of motion that we've talked about for, I see that evolving I'd like to think that we play a role in that. I think we have a decent loud voice in the bodybuilding space and fitness space around full range of motion. You see pros like Chris Bumstead, who's you know, Uber famous in the space, taking exercises through a full range of motion. And so I do believe it's actually evolving. I think that moved away from just machine training I think, which is kind of like what happened in all these commercial gyms. You know, yeah, you're right. It has evolved a lot and is incorporated a lot more. But you know, free weights, But there definitely is a client that even as pro I am to bodybuilding as modality that Id absolutely stay away from. and if it's there's very clear signs of body dysmorphia from a client, then you want to move them from this. And we talk about that all the time. We talk about not focusing on the scale in the mirror and using strength as the main metric and And so yeah, bodybuilding for that client is the absolute wor. Perfect, whichich takes us the powerlifting Power lifting is a form of strength training, but the focus is not on how I look. it's rather How much weight I can move in particular, there three main lifts. These aren't the only lifts that you do as a power lifter It's a squat deadlift and bench press, but they are the main lifts that you would use to scale your strength. or to compare your strength Power lifting, one of the pros is it's not body centric. It's a great form of strength training in particular for people who have body dysmorphia When I would train a young lady who wanted to change her body, wanted to work out, but had a history of eating disorders and a history of looking at the mirror too much or watching the scale I would have her power left And it was a great way to kind of move her out of that and into something that's so performance based That oftentimes was the road to healing It's obviously great at making you really, really strong And I'll say this, power lifting, real powerlifting has a great community Out of all the strength training communities, it's the bestery supportive y. It's the best community you guys. I'll give an example. my daughter, I have a sixteen year old daughter And she's starting to get into working out. And if she gets really serious about working out Im going to encrage to jin a power lifting gym That's the best culture she could be a part of if she's going to get really into strength training in terms of supportedness, in terms of, you know, not pushing it towards body dysmorphia, eating appropriately, all that stuff Downside, it's very, very High risk. High risk from a strength training standpoint and the movements are limited and you can create mobility issues and injury. Not a lot of longevity to it But yeah, at the same time, the simplicity of it, I think is also a huge bonus to where you get a lot You can get a lot accomplished in terms of strength and even overall physique, you know, depending on how you're eating just by powerlifting alone. it's just like, you know, a few movements that you could just focus on master. And again, it's one of those things that you keep chipping away at. you're never going to get to the point where you feel like you have it all figured out. and there's always something to learn from these few movements. But yeah, there are some downsides too. Yeah, the pro for me iss it's the ultimate foundation If your body is a house that you're building over these decades, it's the ultimate way to lay the most solid foundation build a great too your point as sending your daughter there, a great power lifting foundation than all the other stuff goes up relelatively easy in comparison. And so I think that is the con is that like building a house, it's just the foundation. there's there's no framing, there's no roof. there's no there's so many other things missing that would make a complete home But it's the ultimate foundation, but it's not a complete home. a complete home. there's unilateral work, there's rotational work, there's, you know, joint longevity typ a really long part endurance and Yeah. That'sound to. No it is. It's just's what that's where it lacks. It lacks in But you can do this for at least the first three, five years of your lifting and get to your point and then Yeah, get such a great physique from it, get incredible strength. That's what I like about it. That's why I use my daughter as an example because if her first few years of really dedicated strength training were em power lifting, I think she would have a really good place to start from. goodood mental state Good understanding of the basics. Strength Uh, you know, because starting in something that's so body focused might not be the place the place to stop. You can branch off almost anywhere after. Lastly, we have hybrid training. So this is hybrid training is really just a term that means You know, I'm training for stamina endurance. means you' a failed athlete so you did this. Here's the pros shuts fine. Here's the pros. Listen, I don't disagree That's not a bad that's not a bad analogy because other people just play p, Ty takes one to no one. You know what I'm saying? So like this when I see this stuff, I go like, If this was popular in my twenties, this would have been me. No I'm saying just, let's be honest. likeike I was mediocrered at everything and so I'd be really heated. is listen, if you do it properly If you train it properly and appropriately with the goal of building stamina, endurance, agility, strength That's the most balanced of all the forms of action. Yeah, the problem is which is noto. This is this is cross fit light. This is so what it comes to mind is Hi Rocks and what's the other company that's really popular right now that that train it and it's literally cross fit life. Oh, no, you'd have to do this right. I'm glad you said that. I'm not talking about high rocks. I'm not talking aboutross have we have to explain that because it's that's all marketed as the hybrid athlete. That's what the H rocks and all that stuff That's a brand. Yeah The hybrid training really looks like this. It looks like I do a little strength training, I do some endurance work, I do some agility work. and I balance it out. and it's balanced out based on my preferences and my ability to recover and adapt. So where people make mistakes that The downside of hybrid training is this is over training central right here. Very easy to overtrain because you want to do everything all the time. That's what it's turned into. It has turned into nobody, I shouldn't say nobody. It's an over generalization. Very few people are programming it the way your time are. I'mning phasing it in. Yeah. I'm running through a phase of endurance training, then I'm doing all this strength phase. the way to do. Yeah, no one's doing that. it looks like the everything all the It looks like crossfit without some of the dangerous movements That's it Well, that's what annoys me. I love the concept of it, but I just don't see the application, the people or the approach people are taking towards it being that valid. Like whereas you could structure it in a way where you could gain a lot of those benefits, which is I'm always pursuing that. you know, I want to be strong and have that you know, as a main focus and then I want to like work on making sure I can still move fast and I have, you know, athletic abilities, but then I'm going to come back and work on my strengths or now I have pain and I gott to kind of address this. Honestly, the best approach to this now that I think about it, and you could definitely structure your programming and be real smart about it. but most people don't have that ability. they don't know what that looks like. They have a tough time gauging what's enough. They tend to do what they can tolerate. But honestly, the best approach in my opinion, is do what you enjoy and have fun doing it. I think if you have fun doing it, you'll probably balance things out much more. In other words like, yeah, I'm gonna have some fun, I'm gonna lift some weights today so I'm going to do four lifts. And then what else do I want to do? I want to go hiking. I think I'm going do a swim. I think I'm going to do a run. I'm going try a little know know plyometrics training And then I'm going to go back to a lift and just doing and enjoying movement. I've known a couple of people like this. I've known a couple of people like this where they love to be active. It's a young man's game, whereere they do to be honest This For me, I've actually gone back and forth with like, you know, incorporating these things in the train. I just keep it strength training and then I do like recreational activities outside of training. Yeah. Like that's the move. That's also that's also like this that that feeds right into what I always talk about, which is I'm always trying to do as little as possible to listit the most change, right You're doing the bare minum to get a little bit of everything you want. I want to be my foundation strength training, which that's the core thing. I'm going to go out and do physical activities when I can with my kids. And so I'm going to be an active fight. L that makes a lot of sense to me Doing it the way it's being done here is like it's so much training volume that This is only going to be a period of your life that you're going to do this. That's why I mean about it this young manen's gamees. It's like, theseese guys are the training five days a week.' take it. They're doing it all at one. They're doing it all the time. They love to workout. I would say if you're good at working out. If you want to do it long term, you're probably working out three days a week. That's it honest. You' probably do three days a week is what your workout looks like for hybrid training unless you're alternating phases Like you said, Adam. Yeah. Otherwise, you're gonna to overdo it. That's the con here is this is like the most common easy to overdo. That everybody easy to overdo and most complex to program. Yeah.. By far. You gotta really know how to exercise. Yes. The rest of them are all fucking straightforward. Yeah. It's like real basic goal, go to get strong, go do yoga, go do bs very like work on the musc, work on your shoulders. It's like all the rest is are very. Hybrid is like like all over the place All over the place and you are trying to get good at all of it and what it what it equals out, the jab I was making it myself and everybody that does it is it's like you're just mediocre at everything No no hybridthletemas Army. No hybrid athlete is winning a marathon. no hybrid athlete is winning a power lifting competition. No hybridthlete is getting on stage and winning a body moobility. You're just mediocrered everything. But're overall healthy and fit. Yeah' a goal. Yes and I think that but the approach that it's being programmed is just the amount that you have to apply to call yourself this hybrid athlete is just it's too much. And if you wanted that, I would have an approach much more like Justin where I know what the core foundation where I get the biggest bang for my buck, aesthetically, metabolically health joint all the things, that's going to be the core. And then hey, if I want to, you know, not lose the skill of throw a ball, I'm going throw a ball with my kid every day.ight. If I don't want to lose the skill of rowing a canoe, I'm going to get in there I'm gonna row every once a while. Like I'm just gonna do it and not lose that skill and keep it up. We' not row a canoe cane sk R le. It was soull I just I just looked up some studies on meal prepping. You You guys know that me this it's so simple. it's so dumb too. When I say this, I'm like, dh, because this is something I do with my clients Meal prepping, just preparing your meals, according to the data is one of the most effective strategies for consistent weight loss or fat loss. justust prepping alone. just planning, making sure you have your meal intentionally think about it. I would say I will take it a step even easier further get to encourage someone to go that way. You don't even need to have all of them prepared If you just have like your anchor or core meals prepared That will is makes you tremendously successful. Yeah. Like like because I think sometimes people hear meal prepping and it's like, I don't think that's shocking to anybody. If youve made all your meals from Whole food, you'd be successful in your diet But that sounds like a lot to go like, oh my God, that's a lot of meals I got to make the entire week and. Yeah, it's like, no, if you just have your staple core meals like O or two of them that that you can go to that are that are made for the day You would be surprised how successful you be just from that. Well, as I think about it, it handles so many things. Number one, it actually saved money. meeal prepping dove save money. Yeah Number two, it's typically your whole food. You're now eating a whole food based diet. We've talked about that many times on the show on how processed foods they don't do a good job of producing society. So you tend to overeat them m you tend to hit protein targets because putting that in your food, you know what it is. and you tend to not skip meals. This is a problem. So when people don't Mal pre They tend to skip meals and then they skip a meal they get real hungry and then they overdo it when they try to order something. That's right. So meal prepping is just a very simple, I guess straightforward strategy and the data shows a significant difference between those who meal prep and those who don't and the amount of weight that they lose, people lose a lot more weight when they meal prep. And then when people continue to meal prep, the odds that they're able to keep the weight off. would big difference. I would think this would be on the rise right now with I saw some stat on like the average Meal ate out is like up to like twenty seven dollars. So so expensive It's yeah, if you're a young person trying to save and Get ahead in life. eating out dude, you know is so crazy expensive. I's what's a good strategy for people because I'd say the prep the meal prepping Typically says there' se fifteen to twenty five dollars for casual lunches. sit down dinner thirty five. Yeah, that's like if you go, well let who's doing that? What's what percentage your door dash? Even more. So if you take that exact same number and you tap you tap in the or the t add the door dash fee, you're up to thirty something bucks per meal thirty seven to forty dollars. Yeah. And so you would think that I mean, hey, complete honesty that that was a huge motivation for me recently was I like, you know, regardless if I can afford it or not, I like this is just ridiculous. Well, you know, it's a good strategy I was thinking about. So we work with Butcher Box, and we've been with them for years and Butcher Box, for people aret familiar, they deliver to your door every month. a box of your favorite meat. So it's grass fed meats steaks, ground beef, chicken, pork, wild caght fish. It's basically proteins. okay? They have more than that. But their main thing is you order your box of proteins. And this is so valuable for meal prepping Beause I would say the most difficult thing to organize when meal prepping is the protein. Like rice, cake, That's piece of cake bunch of rice done, potato easy, vegetables easy It's the proteins. and instead of going to the grocery store and buy whatever you get your box And now you're ready to go. You've got all your proteins, meal prep for the whole week or whatever, half the week, mayaybe do it twice a week And you're totally set. last night. I mean, I I've been posting on my stories. I know you're not on there. you're rarely on there like that, but Three pounds of butcher box ground beef, mushrooms, onions And you know, three cups of white rice and then that's what preps my first three first three days of the week. U'm eating that and those are just my anchor meals.ike I said,m I'm doing that one to two times a day every day and then figure out the dinner and the stuff in between And that's enough to keep me in check as far as my macrosing. Yeah, I will say th last night. trivia for you guys How many nuggets come in the butcher box nuggets bag You mean the glue free nugs? Yes. I'm a guest twenty five No, more than that. Right on C out Exactly twenty five. What? Wow. You know how I know that? Becauseuse you ran up in Canada because my son eats five and I eat the other twenty. Yeah you're saying. So' it's a pile of nuggets. You know how yeah I know. I have to have a plate just for the nuggets. And so how Iment anything? How I got that Yeah I do. I'm a barbecue sauce guy. The way I got there was You know, I would only do like twelve or fifteen sometimes. And then I started to look at the back and look like, that's pretty much my son has his five and then I have to twoy the whole thing. He's whole. And then I'm like, oh, it lands perfectly at twenty. free nuggets are the best ones ever. Oh, they're so. They're the best ones ever. They're so good. Nobody comes close I told you that I like them better than nuggets you get from a restaurant. They're the best. They are the best They are What they put in there? I don't know. I think it's I think it is because they're gluten free 'cause they sit so well. It like a potato crust? like what is that? That might be rice rice in there. Yeah ' that's what is what it is that I could crush twenty of those and it sits okay. Easy. Like I did that with other nuggets. Oh, I've done it with McDonald's chicken nuggets and it doesn't sit Hey I feel so good know Yeah what kind of chicken is't there? I don't know. It was like a year ago. I remember after we hadd already we first started talking about the butcher boox nuggets a long time ago, whenever it was. I had it I went and I had McDonald's Chicken nuggets just because I was curious. I was like Because we'reking about how much we level them, I'm like, is that because maybe I haven't had nuggets in so long oras and I went and they were terrible No I had no idea and my memory of McDonald's chicken nuggets as a kid, was like amazing. It was like one of my favorite meals. You know what's weird about McDonald's? Because I've had McDonald's recently, relatively recently It's not that good, but if you keep eating it, Yes. someomehow you want more of it. Yeah. You ever notice that? Y It changes your palate. It's weird, dude. Yes. It's weird. It's like it's not good. This is not as good as an in and outut burger. So I were not as good. So then I keep eating it. I would communicate this to my clients and I, you know, it was it was never so like I was never so aware of it as much as I was when I had to get rid of everything with the competing thing was how much like if you could just discipline yourself to eliminate that for a period of time Going back it's easy to not go back Yeah because it doesn't taste good.. Now if you allow it to go in and you're like, Ohh that would be good Let me try it again. Yeah yourour brain changes. then you by about the third time is about what I've figured out. Crave it. You crave it, W it, love it. it's back to that. Do guys remember supersizeed me, the documentary? Yeah. That's what he said on there. Yeah. Remember he went on McDonald's only diet Yeah. He said he didn't want it, but then suddenly he started craving it. Yeah What are they doing Yeah, it's in there No no, just. I mean, it's to the point you said that are the best scientists are fig we're working on that Around the clock to the smell, the taste, the texture Yeah, and initially your brain recognizes the it's less quality. Do you know that that they have like they've designated like a certain percentage of their customers are I think called heavy users and they eat like like McDonald's every single day. It's like a customer that they have. Yeah That makes up so much of the revenue because it they're just a whales. suuper super Crazy, ye Consumers.. Yeah, this is interesting. And McDonald's is designed to be addictive using a mathematically formulated trifecta of fat, sugar and salt They call it the bliss point. Yeah. that's that's a there's a bl point.s technology. And it's not McDonald's. everyvery I mean, ye, they're all trying to utilize their their science. You just wait till AI. I just think it's really crazy to your point though is like and if you if you've ever stayed away from this stuff long enough And I mean, I openly as even as a young trainer in my twenties, used to eat fast food all the time, all the time Um And It was like a regular thing always in my diet. I didn't go a week without it. It was every week. Yeah, every week probably almost every day. And I was always trying to get bigger seing care. Yeah. I was always needing calories. and so that was my justification of it. And it wasn't until eliminating it for a period of time did I realize just how are there any foods from when you were a kid that you haven't eaten in a while that you have a memory of It tastes really good, but probably doesn't. Absolutely. Well. Mexican pizza from Taco Bell. Oh Taco Bell iss. Now Now can you imagine what it tastes like? Yeah, I remember going back to it. It was in my late twenties And I hadn't had it in years. And I was like, I'm gonna have that. I love that. And it tore me up and it was the worst experience I ever had. It was I never looked back for that. So you know because it was nothing like it was. You know what I had as a kid? So when I used to go to work with my dad, there were certain things he would let me buy and you know, if we stop at the seven eleven, whatever you guys remember homeome R pies? I you're gonna bring this. I for some reason because I used to eat those too. Of course it used to be a quarter. It was I used to get. I used to get them on my way to school. Yeah, dude. And they had a weird four for a dollar. dude. sometimes you'd get like the You know, that putty or whatever they put on the inside. Like sometimes it would be like more gelatin There they are right there.. it' like chewy and you're like, oh, no, I got a chewy one. Yeah that one in the middle, Doug, Home run pie. Yeah. Yeah and sometimes yeah, they you remember they were with They were for a dollar. Yeah. dude. they were at seven eleven, you could buy Yeah. And right now I can picture it Like the flavor and I feel like it's good, but like know if I weren' to go eat one. No way. I'd be like is what is that inside of it? What is a gelatin It's gelatinous fruit like substance. It I mean it's not real. It's about as processed as it gets. They're out of business. Oh they are of business. runun is, but those other ones are exc to get those hostes for. I used to get those on the left. whereere those called I think those are host., you got hostesses? I also got the fruit pies the home R. Th those r pies over what I had. What was it their cupcakes that were the orange cupcakes? instead of like Oh yeah. The chocolate ones, yeah. Oh, you're talking about the hostesses. No they were host like ingers. ingers. Zingers, Yeahah I'd eat those too. I those are not good now. No, bro I went through a period of time when I was trying to bulk. And I figured out calories. I didn't figure I learned about calories And so my breakfast consisted of half a gallon of milk and a whole bunch of zingers. So my protein fat carbs. Let's go. You know what is still good though? Little Dbie's dude's This' in Alabama That's littleittle Dbb's snap. is still good. Oh, I love it. That's instant direct. It is fascinating though how how much it pulls you once it's in there. Like once you've been once it's a regular even if it's like semir regular, but if it's something that's in the rotation of your eating how it has this crazy pool. And it requires that you sever that for and I wishew I wish there was some research on the time to do that because there's it' be nice to be able to give a client like just give me this. This is why I think the whole thirty is such a magical like number because smart. Be I think in thirty days eating whole foods and eliminating all this stuff is enough for that palate to at least start to change. and notice like that. Oh wow. How funny is that If you think back to the beginning, we we try to think about or we tend to think that when food manufacturers figure this out was after The tobacco industry started to get regulated, right? They're scientists. food industry. food. But it actually happened before that. You know the first time they tried to make a food addictive Come the call Oh yeah like cocaine. Yeah. Literally the most addictive. R. imagine you imagine selling that? the first time they sold they're like, we're selling out This is crazy, you guys. peopleeople are buying this st like craz. We' still using it in the formula just from the leaf extract, right? Well, see, don't you believe, okay, listen when did Coca Cola still have to I not think that these scientists have figured, I mean, listen, okay, we understand the supplement game really well but I've been around it so long. What has been one of the biggest supplement hustles ever is you change the molecule just a little bit so it's not It's legal. So it's legal. And then also then they b I heard you tell me, you don't think that scientists figured out things that work like cocaine on the brain and like They've done exactly that. Yeah they were one of the biggest buyers, I believe of cocaine. And then they would end up selling it to pharmaceutical companies. Doug, look look,' trip off this, you guys, our great grandfathers I mean, they could have very well have drking drank cocaine and Coca Cola. It was in eighteen eighty six Look, he put there. How much is cocaine? Yeah it was so minimal. I bet it's not much different than why we drink today. No, no, hold on. I want to just how muchc. was in the original Coca Cola Yeah Like is it like are you getting are you e needs caffeine, d know? That had caffeine in it would' be It wouldn' be probitable they had a lot, bro. Come on. huh? It was an eight memember. this was back then eightight to ten five to ten to nine milligrams of cocaine per. I don't know. I don't know my cocaineis What is that like look I was waiting for Adam to give us the breakown stupid broupid. Well, I thought you would have stop if it was weed, I wouldine milligrams, How much cocaine is in the typical line of cocaine Google that. D't say he's for sure being watched by the FBI. I just want to see how many cokes you had to have? Yeah, me too. I'm curious to That'd be interesting. It'd be interesting. Yeah do So to nine milligrams per coke. Yeah. How many milligrams of cocaine are in the typical So milligrams rather milligrams Yeah How how many milligrams typical AI's having some trouble with this. I can't answer It's definitely sending you over to the FBI right now. Oh right away, it gives you won't give you an answer. There is no amount that can be s wow, what do yout even give you answer? Yes, scummy Scroll down, S. How long how? What what's It's a?, it's a ball so we get Well eight ball what is an eight bcause that's what you would buy It's amount of probablyably eight grams It would be my guess. How many grams? my guess becausecause I don't know Wh?. Okay, one eighth three point five grams. So this was So three thousand five hundred milligrams, three thousand five hundred milligrams I'm not., let's do this because I was about to ask, how long does it take to go through an A ball night I looking know I like in one night, you. Wow.. there wasn't a whole lot of comp. I sure That's a lot if you're telling me that an A ball is three thousand five hundred milligrams and they and they only had how many cs a drink? Yeah, dr. So so my point to you is I would argue The caffeine they put in it now probably stimulates you as much or more than that cocaine does. Well, it had just as much caffeine back.id it didid it have caffeine back? Yeah it did colola. They took KOLA, leaf or whatever plant And that has caffeine in it. It had both, broke. Yeah. Yeah the coca and the Ca. They were giving it Is that Is that how it got its name? Oh you just blew my mind. That's why it's cococo coa for sure. Yeah Wow, bro He literally named it cocaine caffeine. That's why they called it. Yeah. Wow, dude just just be obvious with it. This just call it what it is. three hundred and eighty eight bottles of Coke would have given you an aaple. Oh yeah, that's crazy, bro That's crazy. Yeah, the Cocaa leaf and Ca, the cola nut Wow. that's why they call it caff. They call it a medicinal ingredient. Now do they now do they today add caffeine to it though? Yeah. Yeah. So there's so that's my point is that What? It probably had a small they added more caffeine to because they got rid of cooke and probably bump caffeine. They probably found that we could take we could that stimulating effect that we're getting from that little bit of cocaine. We could probably double or triple the caffeine and give people Don't they they dered some kind of extract from the leaf still so it gets the flavor. becausecause I remember that was like part of the flavoring that people were like pissed when they changed the formula. No, it does not have more caffeine. In fact, it believe the caffeine levels were much higher. Bro, they were drinking some coke, bro, w. they were Hey, those factory workers were getting We're getting after it. Yeah. So time next time you hear stories from your great grandfather. We used to. a Coke has seventy years one for me grand the original recipe. Today, a Coke today would be like twenty Yeah, because that's like that's jolt numbers. No. Jolt's less than that. Joel's like sixty five. Joel was really high. I thought Joel was seventy n nine. I. I thought Joel was No, Joel was low. That' mean, that's a red Ball. Red Ball's closer to eighty Is Red Bull eighty or one hundred twenty? There's a ninety and then there's a one hundred twenty, the bigger can. Okay. Yeah. Wow. Is that really Oh no look at Jolt, bro. Oh seventy one. You were right. Yeah. o. Okay. ye. so so basically it was like which remember we used to trip out about Jolt being like, Ohh my go, so much c. Imagine Jolt with some cocaine. Wow. Wow, that's what they had Imagine a jolt with a little bit of cocaine in it. That's so wild. That is so wild. It's wild that that was like a regular drouram. I to play Nintendo real f. You know what though?y, when you when when when you worked the way they probably worked You know, You burn that shit off. I mean, you're twelve years old, you're working in a factory for sixteen hours building stone walls. No, you're like youre you know, you're you're working in the cold. I mean, you know,'s like you're drinkking cooke kid. It' you to get through this a little cocaine and caffeine. we got covers how you can do it. I was talking to a buddy of mine and he was asking me likeike my history in the fitness industry and stuff like that. And he's like, Oh, you really got into it when you're kid. I'm like, dude I used to create my own supplements. I remember there was that more than one time as a kid What I did not know, listen, I'm not a chemist, but I thought I knew the hell I was doing. I would combine supplements trying to Create new, you know, effects or whatever. Still do that. I know I do.s like I'm smarter. Nothing's changed. I have an overdose You have a lot of p. Reently I did. There were more than a couple times, man, where I took a concoction of supplements. and I was just pring. Let's be honest, as much wr now now You recently had to go to the doctor, not that. I did once. I did I am That was qu bad. That was so bad, Dude. You were having heart publication. No, it wasn't bad. Dud I give myself almost sererotonin syndrome? Yeah, that's what it was. That's what it was. Oh dude, so speaking of like nostalgia and like There was this fun fact like in Santa Cruz of all places, like the pizza hut that was there, like back in I don't know if it was a early eighties or seventies or whatever, but , they were actually responsible for the first U online order that's ever like in Santa Cruz? Yeah. Really One of the first companies that actually like put you're able to order a pizza online. Wow. Yeah. I didn't know that was. I mean, it's a. We're so close to Silicon Valley Okay, so that makes sense. So it makes sense that they would be the first like dot com business that pizza. one of the simplest things that you can order So you don't have a huge crazy complex recipe or code behind it. Yeah, and ironically, one of the only businesses like it's just out of business now. Well, did you know that wasas it Pizza hut? onene of the first companies to sell Pizza or food for Bitcoin And this is back when there was I read this story this guy who bought a pizza with like ten Bitcoin because we' nothing No way dude Yeah And he could be like thinks it'll sell at his height Oh man On may twenty second, twenty ten programmer, Laslo Kanyx made history by buying two Papa John's pizz. John ten thousand Bitcoins. Imagine that tell story.. In twenty ten, it was valued at forty one dollars. Right now it's a billion. He bought two pizzas for today's dollars a billion dollars. Whate dude. Wow. Wow Yeah, The legendary transaction celebration. I wonder how many I wonder how many people have actually like really truly held. There's so much flipping going on. you guys know I wasose I've told you guys and I'm not making this up. I was this close Everybody has that story. No I don't know, I don't know. I had a client Mark I had that story for Google. I remember when Google I had a client that was telling me, goo buy it and he was like What was it thirty three dollars or sixty? What did it open at? Google came in came out at under fifty bucks Yeah, but were you buying shares at the time stocks? I was I was interested in it. Like I was just getting started. Becauseuse was this close. He's like he's closing me on it, selling me on. He's aibertarian. I'm a liberarian. I'm like o, this is interesting. You know what made me stop because you have to buy an external thing called a wallet. too much work. Yeah I was gonna to put a thousand dollars in reserve. Which would be worth one hundred million dollars. Yeah I was going gonna put like a thousand dollars into Google when and she told me go do it and I was just like, But even then I was just like a thousand bucks on this thing, I don't know. of course, I feel like everybody has that story. But my point is that and this is the same argument like we were talking earlier about index funds you know Very few people I actually looked this up. It's like crazy number actually hold stocks for that long. I know. So it's like I do everyone always talks about like, oh, if you just like If you just held it, if you just hold that and just keep oning index like, Yeah, but the average person doesn't hold it for like, I think it's under a years the average person and then like the long is like a couple years. So when people do these historical runs, it's like, yeah, nobody buys Bitcoin in twenty ten and holds it tntill twenty twenty. it this way. It's worth a billion dollars c average The average holding period of a US stock is now roughly five and a half to ten months So I never sell. never good or bad. I just don't. I just leave it. I pretend like it doesn't exist. It just sits there for. And listen, that is down from the average of five years in nineteen seventies And eight years I. So a lot of these people, they always love to do these runs. like if you just have an index fund and you put it in there for the last fifteen, twenty years, you'd be this wealthy. It's just like nobody does that. I know Yeah. Nobody does that. Nobody holds that long. No. I know. So it's really it'ss my point is like the Bitcoin thing, it's like. You know, there's so many these stories. it's like, yeah, how many people actually bought like that? You know Who's that mean guy who held and everybody was trying to get him to sell He And he did doge. He was the he was the kid who like leveraged all his he took out all his money on credit cards. And he and Eli I know Eli knows who this is talking about who's who's the doge who's the doge kid who who who levers all his money and bought all this doge and he wrote it. he's like a cat Something was his call sign or shit, whatever because What's his name She's gonna find. I believe He he was big balls No, but the what to do He wrote he wrote was he of He wrote it to like tens of millions of dollars. and then I think he wrote it all the way back down to like not just because I don't think is dogeworth, what's doge wororth now? Nothing. Kid made f No no no, Doug's Eli's Googling it right now Yeah I've been There was a whole documentary. There was a whole documentary on him on Netflix. I don't know Well, while he's looking that up, I just pulled something up. There was a large twenty twenty six twenty twenty six study. where they took six thousand four hundred and forty one samples across fourteen popular peptides from research chemical companies. okay. So these aren't the legit like This is not like going through our people at Mp hormones. com where they work with the FDA regulated compound pharmacy. These are the research chemical companies So they's tested over six thousand samples Fortty one to seventy one percent failed basic quality criteria. Yikes. Yeah. More than fifty percent. Yeah.ty seventy one percent And it's typically dosing or a compound So it's either underdosed, overdosed, Or you're getting BPC, but actually you're getting somearilyin. Okay Where else could you have screwed up Oh, well, I could have toxins in there.. Theres some of them measured high levels of heavy metals Some of them had endotoxins which what I'm saying, L where do they not where do they not miss? They missed on everything. Yeah. Isn't that crazy? So it's huge. So again, go save save, save money, go Gay market You know Roll the dice. Roll the dice. W something you're in jack hat sh. Yeah. I know. No, thank you.. And now Doug, our partners at MP hormones, they're having where they do the raffle, right? Yeah. Wh is that? What raffle? So yeah, this month, let me pull that up. So what they're doing do is a raaffle. So first off, you can get a free ten minute consultation. Everybody gets a free ten minute consultation. And when you do that you get raaffle entry. The raaffle will give three membership sorry sorry, three free memberships ten free essential labs. Wow. this This month they're giving away. So when you go to Np hormones. com use the code, Mine pump three hundred sixty five Everybody gets a t ten minute consultation, which is free pllus a raffle entry. and a raffle entry. and then Three people this month will get three will get a free membership and ten We'll get free essential labs given away. Wow. This is pretty cool. That's super cool. yeah, go check that out Caldera Lab is the best skincare you'll find anywhere. They have something called a hydrolayer. This visibly reduces lines and wrinkles firms and tightenens skin and it minimizes the appearance of things like pores An even skin tone. It creates or produces all day hydration. It's non greasy and it absorbs instantly. Now many companies use retinol, which is aggressively speeding up cell turnover This can cause things like drying healing, sun sensitivity. In fact, you can only use it at night. The hydrolayer is anti aging while still reinforcing the skin's natural moisture barrier while supporting your microbiome Budget anti aging creams rely on heavy oils and butters that sit on the skin and clog pores. Now the hydrlayer uses peptide growth factors. plus the hydration matrix that holds on to five thousand times its weight in water Patent pending exosomes deliver twenty times more actives into the skin, you can use it in the morning and at night, zero irritation You got to try this stuff out. It really works Go to caldderaab dot com forward slash mind pump. Use the code Mind pump twenty for twenty percent off Back to the show. First question is from Delisssa Perez eighty five. How many rest days should you incorporate weekly if you strength Tank? Well, this depends on intensity and the volume, kind of the structure of your strengs or anything. but a good rule of thumb is, if you're doing more kind of a traditional Strength training routine where let's say you're working your whole body Or maybe half your body or something like that Most people would do best by having more rest days than workout days. Okaykay? So if you look at your whole week three days working out, four days of rest. For most people This is a good formula. Now You could also work out every day, but what it would look like is that same total volume read throughout the whole week. So the three workout days, I would just take that what I'm doing each of those days and split it up over the five or six days. and so I'm doing a little bit every day. This is what our MapPs fifteen style workout programs look like. These programs are essentially one or two lifts every day. So you're working it every day, but it's so little that it doesn't overtrain you and people get really good results following a routine like that. Just keep in mind that Don't We don't build muscle in the workout That's the signal and if you train hard for an hour in a day is a loud signal to build muscle. It's the day off And the time that we rest and eat and recover build the muscle. And so just kind of logically working through this. if you have a hard day of working out, you want at least a day of recovery for that, I would think. att least that. because That's where the muscles being that's where the musc is being made is in that recovery time, not from the hard workout. And I think this is the trap that so many people fall into is they attach the building muscle part to the actual training aspect. And so they think the more I do, the more muscle I'm going to build and that's not true at all. If you if you're if you're training hard five days, six days a week It doesn't give the body enough time to recover and adapt from all that training. to get it doesn't mean you can't be fit from that. You'll get good at exercising that way. And I think this is also part of the trap is that You'll see yourself get good at doing that workout if you're doing it five days a week, hard all time, but the body will stop adapting and changing, which is what most people are chasing when their strength training is trying to build or sculpt or change their body. And so' just too much for most people. Yeah Next question is from Abadnam one hundred and fifty six What should a freshly qualified PT do on their first day to gain clients, overcome fear of rejection, et cetera? This It's the simplest, y most difficult thing to do. So here's what you do Your brand new trainer G out into the gym and make friends with everybody. Talk with everybody all the time First off, the only way that you'll overcome the fear of rejection is by getting rejected a lot and practicing and being okay with it. That's the only way you'll get you'll get rid of that. And to gain clients, if you become the mayor of your gym This will make the odds, or increase the odds will get clients dramatically. And this is how I would teach my trainers. G out on the floor Go talk to people. If I see you sitting around and not talking to somebody 're going be in trou. Go talk to people, spot people, ask them about their day, seeee if you can wipe up after them. seeee if you could rack their equipment for them. As them about their day. seeee what's going on. What are they working on m just become friends with everybody in the gym and once you do this and it doesn't take much. If you did this over qu a couple of weeks, Before you know it, you're going to see a lot of regulars that know you and you're that guy or girl makes it become. the entire focus from the very beginning. I mean, get out of your own comfort zone and be accessible and be friendly and try to meet as many people as possible within that built in setting where it's like leads are everywhere And if you start looking at it like that, it's like, you know, you just start, you know, befriending everybody. Eventually somebody's just going to approach you for help with something and you'll help them and then word spreads and you built a business out of it. Well another way to look at this is that if you're a brand new personal trainer, you are at the learn phase of your career, not the earn phase. so A majority of your focus is actually not necessarily on getting clients, it's actually just getting people in front of you Don't be afraid to take people for free. If you go if you have a potential five or eight hour day, you can work. And you're not putting bodies in front of you for free You're missing out on that all that timeing your time. Yeah, you need to be learning right now, getting good at your craft and your skill. And yes, it'd be nice to be getting paid from clients like that, but that's not the focus. The focus right now is the value of learning and practice and getting people in front of me. And so I would rather not get paid and be practicing on a person in front of me than to be trying to get paid and not getting anybody in front of me. And so focus more on the learn part of that is like I don't care if it's uncles, aunts, friends, cousins, you know, people that you just walk up to and like get people in front of you and practice your skills through that You'll get good at prospecting, you'll get good at communicating, you'll get good at sales. And so focus on the learning part of this this building phase and then the earn p the piece will come along. tootally. Next question is from Miller Kev. I keep hearing that taking a GLP one causes muscle loss. Is that loss greater than the loss of on any other calorie restricted diet? What does the research say? No, it's not more than the loss on a calorie stick. There might actually be the research suggests there might be a muscle preserving. effffect however minimal. Yeah. So so to be clear, GLP peptides don't cause muscle loss. There is no mechanism by which they tell your body to burn muscle. There also really isn't a mechanism that tells them to burn body fat. Now I know they'll say, you know, it stimulates this receptor, which tells the liver to burn fat, which is true and it does cause a reduction in fatty liver through that process. But if you're not in card deficit, nothing happens. So if you take a GLP and you e the coward surplus, you're not losing any body fat. What's happening, one of the main ways that it works not the only way it does other stuff too is that it causes you to eat less. And now if you eat little enough and you don't strength train You lose muscle. This is how your body adapts to a reduction in calories is it tries to sllow down, in essence, it's metabolism and muscle is expensive tissue so it pairs it down That's what's happening in the data. When you read the data it says twenty five, thirty percent, forty percent of the weight loss came from muscle, what you're looking at is They took a GLP, they ate substantially less calories. There was no strength training. They weren't hitting protein targets. and so the body just tried to adapt to the low calories. I'll tell you why it's perceived that you lose more muscle on a GLP one than the average diet is because if you take a client who, let's say, eats three thousand plus calories on a regular basis And you ask them to restrict down to two thousand That is like white knuckling for them That is. Most people will fail and won't be able to do that. They'll either end up eating two five hundred calories Or they'll have some good days at that two thousand calories and then they'll overeat another day. And so when you think of someone who's typically dieting, that's kind of the patterns they fall in. You take somebody on a GLP one and eating fif thousand hundred calories is easy. one thousand calories. So restrict. This is why there's this perception of GLP one s make people lose muscle. It's like, no GLP one s make eating very little food very easy. And so the person who would struggle to only eat two thousand calories could easily only eat fif five hundred and be consistent with that because the GLP one. And so and that is a quick recipe for losing a tonel muscle. So this is why I think people think that is that oh my God, yeah, GLP one people it makes you well know what it does is Eating hardly any calories really easy. And if you eat hardly any calories consistently, you will lose a ton of muscle. Next question is from Kaysason Mallo twenty three When I was on bodybuilding prep, eating the same meals every day at the same time, it seemed to help my results steady. Now outside of prep, if I want more variety in my diet, is it still all about calories in versus calories out Or does the body actually respond better to eating the same kinds of meals or sticking to consistent timing patterns even when I'm not in a strict cut? Okay, so physiologically speaking, there's really no difference here But behaviorally and psychologically, there is a difference. So We talk on the show about palatability, which plays a big role in how much you eat, right? If something's hyperpalatable You'll eat more of it than if it's not so palatable meal prepping or eating the same food every day reduces palatability. E tasty meals are less palatable when there's less variety Okay, variety adds to palatability So behaviorally speaking, eating a wide variety of foods and trying to stay within your macro and your calorie count, even if they're whole natural foods It's going to be more difficult than eating the same thing every single day, all of the things being equal notot to mention Having a variety foods makes it more difficult to track You know, what you're eating and the right measurements and that kind of stuff. That being said Nobody wants to live where you eat the same food every single day. Yeah. So I'm not advocating for eat the same stuff all the time. I'm just letting you know The difference between the two variety will make it more difficult to eat the right amount of calories and proteins all the time But it also variety, what they call the spice of lifeife. It does make things a little bit more enjoyable to stimulate your hunger. Thats well. Like yeah, with the famous study where or was it a study or it was just an experiment where he was eating ice cream Yeah out of a sink and then had to have fries he rest stimulate his appetite the rest of it, but yeah, so there's that kind of a factor that you have to consider that, you know different types of foods will kind of like spark that m that hunger signal again, but yeah, it'd be unreasonable to think like I'm just going eat the same bland, you know food sequence like to ernity My advice for a person like this is and it's funny, you brought this question up and I just brought this up earlier. was talking about the anchor meal. Yeah. L if you're somebody who has experienced bodybuilding prep and you see the value of man, eating the same thing consistently at the same time and all that like that, which I can totally attest. I see it, I saw the value in it too. It helped me stay super consistent and dialed and all these great things same time I do not want to be weighing, measuring, prepping food for the rest of my life forever. That's just ridiculous. And so what does that happy medium looks like for me? Well, what it looks like is I prep my anchor meals. just it's not a ridiculous amount. It's nowhere near what kind. And I'm also not even by the way, measuring to the tea. I know what about a cup looks like. I know what about six eight ounces looks like And so I am cooking enough meals that cover Wh for me, that's like my first my breakfast and my my lunch that I'll have here. So if I got those two covered I can always get, you know, a Chris Power snack and a protein bar in between and then I make dinner at night. Like that's that makes life so easy me to stay within my kind of boundaries. and then also have variety. Dinner is always being cooked differently by my wife and it's a different thing every single week. And so there's variety there. I can choose the different things that I like to snack on in between there. so that's variety there. But I have this for the week, I've got these two meals that are very boring and the same thing, but so it kind of gives me this happy medium. That'sat Id say it'd probably be a good idea. like eighty percent You know, kind of prep same stuff, twenty percent have the variety That's exactly how I eat on them. like I have specific meals you see when I eat here And then twenty percent of the time there's some variety in there. Yeah I'm probably fifty. I'm probably I'm not don't know I wouldn't say I've got eighty percent prepped. I wouldn't give myself that credit. I have just I have enough prep. The way I look at it is I prep enough because I know my own behaviors and habits. I know that if I don't have my first meal here prepped, either one, not eat completely and go and then I'll eat something I have a bad choice Or I'll doordash something that's not a good choice or is ridiculously expensive, which is part of what motivated me get back on it And so I know that's my So I would look at my my client or I have my client like look at your diet, where are your most challenging meals? That could be one. It could be two, maybe it's three. I don't know, but whatever that is, like, okay, have those prepared Then the rest, you can figure that out. And so it looks like about half and half for me is prepped. The other half is on the fly, but on the fly, I can make good choices Look, if you like the show, come find us onstram, it's Mindpump Media. Thank you for listening to Mindpumper. 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