Training Protocols for Obstacle Racing

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 entertainment podcast. This is Mind pump and today's episode People Call in And we got to coach them live on Air. but this is after the intro. Today's intro is fifty four minutes long. In the intro today, we talk about fitness and muscle gain, fat loss, nutrition, current events familyily life, always good time. Look if you want to be on an episod like this Send your question to MP Live Caller. . com Now this episode is brought to you by some sponsors. The first one is orrganify. Today, we talked about parasite suppupplements, combo of two products natural, all natural that have been shown to help get rid of parasites They're more common than you think. 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H here comes the show T shirt time! And it's t shirt time. A shit, You know, it's my favorite time of the week. Four winners this week, two for Apple podcast, two for Facebook. The Apple podcast winners are Blockhead sixty seven and B Harmon, nineteen ninety four. And for Facebook, we have Corey Dahl and Johnny Anne Lemberg I All four of you are winners send the name I just read to iTunes at mindpumpmedia. com include your shirt size and your shipping address. 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 mypumppsstore dot comot I'm talking right now, hit pause, head on over to mypubstore. comot That's it. Jjoy the rest of the show. All right, look, we're gonna give you five steps to get you the fittest you've ever been in your entire life Follow these, it will work Let's define it first. let's go. Yeah. Let's first define A we going Yeah aesthetics or we talking about movement, mobility or we talking about All both? Yes. Let's talk about that because when I say fittest, I think people start to have different ideas. I would imagine most people's idea a fittest is like the best that theyd look. That's why I would think. Like the most lean and the most that or like they're most conditioned. For some reason, a lot of people think that like, oh, I can get up and run, you know, so many miles. Yeah. so I want to define what true and good fitness really looks like. And the context here is U It's got to last. It's got to last and it should last for the rest of your life. Okaykay I'm not interested just as a coach or as a personal trainer. I'm not interested in helping people We're not as interested, I should say, in helping people accomplish a Fash in the pan experience with fitness becauseuse that doesn't really help anybody I'm what I'm concerned with the most or what I'm most interested in where I should say in the back half of my career when I started figuring things out a little bit was how do I get somebody to want to do this, and what does this look like forever becausecause it could truly be life changing. And so I think that's kind of the direction that we should probably go And so I think the first kind of qualifier is for that, if that's what you want. And I think everybody watching probably would say that sounds awesome. I think I'd like that is it should improve your life. Yeah. L it's going enhance everything that you're already doing. L it's going to complement it really well Yes, I love talking about this to people. I just recently for the last maybe six weeks, started personal training again. It's just one client,'s a friend of mine Great guy. I've talked to you guys about him before on the show. He's an ER doctor, super smart dude And so I get to have these conversations again one on one, which you, side note, by the way It's really remarkable how when you stop training people for so long, how you kind of forget it' what it's like to train people. It's like you're out of practice. And I get to have all these great conversations I used to have all the time with my clients And we were talking about this and I said, you know, there really isn't area of your life that proper fitness wouldn't improve Think of your life and think of all the areas of your life that are important to you. could be your work, could be your family life, It be as a husband or father or a mother or a wife, It could be relationships with other people U It could be things like mental health, depression, anxiety, could be energy, libido, sleep, like there isn't an aspect of your life that you won't have a better experience with Your fitness isn't better So it's a quality of life enhancer across the board. Another way to say that is, you know, whatever the thing is that your is your top priority, whether it's being a father, a husband, your job and profession, your sport, whatever it is that you care most about is, you know, would the healthier version of you ennjoy that or be better at that. Right. That's on the other side too everysday in every aspect. Totally. And on the other side of that, you live a long life. You're going to go through challenges, you're going go through suffering or illness or deaths or you know, loss of your job or whatever in those moments a more fit version of you, again, in the truest sense, is more resilient for sure and more resent. betterter outlook, for sure. one hundred percent. Now there's a key here. And that is that it doesn't become your life I'm glad you put that in there. Yeah. Yes. because you can make fitness your life, which looks like obsession Body obsession, it could look like orthorexia That's not what we're talking about. What we're talking about is this tool that can improve everything if it's used properly, which is great because What I love most about this, one of the most, I'd say probably, for lack of a better term, bastardized terms and health is balance You see this in business too. I know Adam hates it when people talk about balance uh with with business Um, it's this kind of bastardized term because like what does that mean? Do That mean you do an equal amount of everything lifeife never looks like that. like, I don't know about, you know As a parent, I don't think you ever have balance U or as a spouse or as a business owner, There's no like equal, you know, I spend, you know, twenty five percent of time here, twenty five percent here That's not what balance looks like. What balance looks like with fitness is I can modify my training and my nutrition to improve my life regardless of what's going on I had in an experience of this, I've talked about this before where I went through a really difficult period of time when somebody close to me was terminal, had terminal cancer And you know, somebody I really cared about deeply And my workouts and my nutrition looked very different period of time it very quickly turned into keeping me healthy enough and strong enough and resilient enough to be there for this person and for my family. And so balance was kind of baked in Balance also looks like Like this. you know, I'm going to go out with you guys. We're going go out to dinner. We never go out to dinner, right? all together unless we're traveling Am I going to sit there and count every macro and look at my food like I'm, know, trying to maximize my aesthetics. orr am I going to sit there and enjoy hanging out with you know, some of my best friends and business partners. U it also looks like this. I'm going to the gym today. manan, I am stiff tired. I think today I'm going to do mobility and stretching or hey, I got a lot of my mind. I think I listen to a book while I walk on the treadmill Hey, I am on fireman. I feel great. I got great sleep. Let's go get after it. in the gym. Balance is baked into this kind of naturally. when you look at it as a way to improve quality of your life and the important things in life. How has this changed and evolved for both of you guys in your j? Be obviously convincing the to you or anybody else that's listening that would consider themselves a fitness professional or a fitness enthusiast. It's not hard to convince that person that every aspect of their life is improved or better when they're healthy and fit. That's the easy. I'm kind of more interested in how that's changed and evolved because that's an easy box the tick, I think, for all of us like of course, go to the gym get fit, be be whatever. So how has that changed over yourour personal journey, you know, when you first started and maybe like the way you trained and you looked at health and fitness versus, you know, forty five year old version of you How is it different? Howll let you go for because that's a loaded one. It is loaded. It's a lot. I think for me it was Um My mentality was to improve what I was doing on the field or what I was doing, you know on the court or you know, sports driven pursuits of very performance related Um, and I I mean, I enjoyed being strong and I enjoyed lifting U, but it was always towards something And so it always had to be like This was going to G me X amount more performance and I'm going to get faster. I'm going to get like it was like a metric. I always had to have like some metric attached to it for it to have value to me otherwise, you know, I knew that it was good and I felt good, but it wasn't really like I was put a lot emphasis on that. I would I would go more and go harder and suffer the results of like over traraining, you know, just if I thought it was going to like push me into another category uh, sports wise and I think That identity shift leaving sports and leaving that has really, you know, been a hard transition for me to just lift because I'm just trying to enhance my everyday life, you know, and like Uh then sitting a lot has been really tough for me. It's been like, you know, reconcile with like I used to be like I'm so active and I stand all the time and I'm moving. and so now I like I literally use fitness in like little spurts and I'm like, this is going to enhance me. I'm going to get strong Um but but really I'm trying to like lift my mood. I'm trying to like, you know boost my cognitive ability.'m try It's like such a different completely different mentality I have and it's it's like what's going like help my sleep? What's going to, you know, make me more less moody you know around my kids or whatever. And so it's really like a completely different mentality than I have before. Would you say there's more or less structure to it and is it more of an ebb and flow your lifestyle now, like is it wouldould you say it's like really inconsistent even like how you how you work out and train and and det and all the things like and where I imagine if you were early days performance, it was probably very focused and if you're going after metrics, it's very consistent. And so Does it look consistent now or does it look very inconsistent right now? And what what is that what does that look like in comparison? Yeah, I guess the biggest Um If I go back and look at that series I did, you know, when I was trying to get the Od press like brought me back in the mentality I used to have. Sure. And so it was like it was a very stark contrast for me. It was like very structured, very much on the top of my head constantly. So it it was all consuming. And so like your first point with this it doesn't become your life like That was my life. like my identity, everything I was pouring in was like my physicality in my strength and like I was always thinking about how to improve that. So to kind of You know putut that on the on the back burner and think about the rest of life and like all these other moving parts and you know, yes, it's it's it's inconsistent, but it's I try to keep it in there because it makes me feel good. And like I know the value of it and what it does and how it translates to everything else now So yeah, but I It's definitely like an undulating thing. Like I'm like, I haven't been in a while, thenen I'll go through runs and then I'll come back and kind of, you know coast a bit. And so the fifty minute kind of style I'll do for a while, then sometimes I'll go like two hours. you know, it just depends like more on my mood and how I'm feeling Adam, yours look so different from when I first met you. So radically different. What's that been like for you? because that' it's so different. I mean it's so drastically different. Yeah, yeah. I mean, I can identify a lot with what Justin saying. The only difference is that he was so performance, metric driven, I was so aesthetic driven, but very similar bodybuing. Yeah, like if I'm training, I was very all or nothing and it was all to improve my physique It was like there was no other every once in a while, I went through kicks when I was playing basketball, just like that where I'd want a little bit of performance stuff. but Generally speaking for most of my training career, If I was in the gym, I am trying to change my body. I am body composition focused and everything from my diet to my training and to my mindset all the time, like you said, so very, very relatable to what Justin is saying right now was my mindset, just it was purely around to say. Now it's really Really, really different I've completely let go of that and I don't mean that, but like I've just let myself go and I'm like way out of shape but I' attment Yeah. I've really accepted something that I think and I think it's important because I think this is something we preach on the podcast quite a bit of this you know, a healthy a healthy male body is somewhere between eleven to eighteen percent Yeah and kind of an ebb and flow in that. And I think I really allow that to happen a lot right now. I could there's Many times in just the last year where I was probably down to eleven. and then there's been times where I've probably peaked at probably maybe not eighteen maybe seventeen. So I probably bounnce between eleven and seventeen, which a pretty good swing, but it's never drastic. I never go from eleven The seventeen overnight. It's kind of like It slowly might creep there because I've got a lot of other things that are going on in my life and then then I start to bring it back down. But it's not the driver I really look at our activity through the week. L for example, this weekend, I didn't do any sort of training this weekend. But I swam and was out in the sun and I saun it and I did and so and I went for a really nice walk with my wife at the beach and like so I count that now. Like I never used to think of that as like because it wasn't a workout. Yeah, it's not it's not moving that it make my chest look better. You know what I'm saying? So to me that would never check a box of I'm doing something to be healthier, but in fact, I would argue that sometimes that's more important to my health journey, getting sun like that, taking good walk, connecting with my wife. And so to me, that was a very healthy fit weekend, but I wouldn't think that way in the past, right? Where now I consider that pursuit of being healthy And then, you know, I'll get in the gym maybe two times, maybe three if I'm lucky, but normally two times during the week Um, where I get a lift in and it's it's pretty moderate. It's u touched kind of everything full body and moderate intensity, I'm not trying to move or gain. I really trying to maintain the muscle that I have. And just stay active and move. And so I really look at it like that and just try and stay that way. I want to be clear too, for people listening, that doesn't mean structure is bad, especially in the m No no. It's the attitude going into it is I think what you guys are. I also think too that because you got the obsession. You guys have been doing this for so long, you know what to do. That's right. Structure iss really good for people the first five years.ure But the attitude that goes into it isn't that it becomes your life. And admittedly, is this is the most challenging one for me. I can speak to this all day long. I'm good at communicating it. I'm good at coaching people through this Applying to myself is very difficult. is a very big struggle for me that I constantly struggle with or I have for most of my life It becomes my life. It becomes an area where It's too high on the totem pole of priorities and it takes away from my quality of life. My saving grace Just thank God for this was training clients because I really care about I really cared about the people I work with. I really care about the people that I communicate to on the podcast So I'm able to have a little bit of that clarity at least when I communicate it. But if it becomes your life, it doesn't improve your life. That's what people need to realize. And the challenge with that and I'm being honest, this is a struggle that I have A lot of people who represent fitness are not honest about this. No. And so what happens is you look at them and and the way they look or the way they communicate fitness And you get a message that really isn't one hundred percent accurate because the way they're communicating is from coming from a place of this is life when fitness is not life fitness is a way to improve. I would I would go as far as sell to argue that most are not. I think it's very rare to find somebody who reallyally, really fit and hasn't allowed it to become most of their life And they try to make the argument of like, oh, that's just I get up early every day at five. It's no problem. It's part of my mind. But it's still so they're so focused on it that. I mean, here's it like if that person take a week off of training and it not mess with them, then it is become that. It's become that. And I think a lot of modify it when there's an injury. Yeah modify it when there's a challenge that coming up like lack as sleep or And why I think this is such a why it's not a good message for the majority of people because I don't think a majority of people connect with that or want that veryery few normal people Like just your average teacher engineer do why does it work becausecause they follow the advice Be ye they see they see Ohh, what I need to become is this this guy or gal that . Yeah, does this thing every day does this thing every day and And maybe for a period of their time they when they're heavily focused or they really or their doctor just gave them crazy news. they feel motivated to be that person And then life happens and they realize, no, I don't like it. and they think that that's what they have to do to maintain a really healthy life. And it's not. And a lot of like, you know, Getting back to some of things that's really changed for me, a lot that has changed is my relationship with food I've learned to, you know, really figure out the balance of , being able to allow myself on on a weekend like this weekend with Katrina, you know, have a couple drinks at dinner but they be mindful of oh, you know, I was below on protein, I overconsumed alcohol calories. Definitely should probably go take for a walk. Definitely want to be mindful of tomorrow, how I eat. like I'm just more aware of that. I was very on or off. If I like in the past it wouldd be like if I was drinking, I'm also ordering dessert and we're putting our feet up tomorrow and eating L like it was just one extreme to the other And I think a lot of people do that. I think a lot of people feel like, oh, they do that one thing and they f up. and so may as well f the whole thing up where I'm not like that. now I have this I'm more mindful of those choices. and I choose them in moments when I think they really serve me in my pursuit of overall health. Totally. Connecting with my life, watching live music, Ohh yeah, this is one of those times. Yeah, you know Tuesday watching the, you know, the finals, you know the spurs play while I'm by myself. I don't, you know, sure a glass of whiskey does sound nice, right? but it's not that, you know what I'm saying? I'm gonna pass. No, I remember I had a client years ago. was a young trainer and he was a very successful self made businessman. He was an entrepreneur, no formal education, just this really cool guy to talk to And he trained with me because his wife got him training. So it's one of those situations where his wife's like, He needs to work out. I'm gonna get him training. I'm going to force him do this type of deal. So he came in kind of reluctantly. Then he started to like it mainly because him and I, you know became friends. And then I'll never forget. he came in and he said to me His name was Jim. and he said to me, Sal, I'm never going to stop And I was like, Wh? Wh And he goes, I give better meetings, I give better sales trainings. I'm a better entrepreneur. because that's something that was really important to him. And what he noticed was when he took time away from work to improve his health he actually got better at that thing. So step one is with this is How is this going to improve my life and the things that I know to be really important, Okaykay? So that would be step one Here's the second thing to look at You're strong Strength is very important. The most important thing to consider as you get older is frailty. I know we talk about things like cancer, diabetes Heart disease, all very important things to focus on. but those are actually downstream of frailty or loss of strength or loss of mobility or loss of muscle Strength is a very important pursuit for everybody. Now can you go extreme with it? Yes, if it becomes your life then you go extreme in that direction But what does it look like to have good fitness? You consider strength. Do I have the strength to do things for myself, do I have the strength to lift things? Do I have the strength to help people So it's a very important thing to consider. I think that's also been something that's evolved and changed for me that is taken a lot of time like It's hard when youve you've done some pretty cool physical feats for yourself, right? All relative to who you are, right? Like get my squad up to you know to over four hundred to get my deadlift over five hundred to hit these, you know, numbers that were big deals for me to still be attached to those. It took me a while to break free of that too. It's like Becauseuse strength is important, but it's also relative to like like what you need it for, right? Like beinging strong enough to deadlift five hundred fifty is pretty irrelevant to my lifestyle. L there's not anything that that's there's a point where the returns on the investment are diminished. you sacrifice this is for average person. you talk about some people can deadlift fifty without sacrificing a lot. but yeah, Most of us to pursue that deadlift, what other things are you sacrificing to get that rightight And it's not worth it. Like for nowility like now when like I'm deadlifting and I'm lifting and like I can be and it took me a while to do this because my ego wants everybody else in the gym or that's around to know that I can deadlift more than three hundred fifteen on there, but it's just like three hundred and fifteen serves me. It's like it's strong enough that like that keeps me strong, keeps good muscle on me, keeps me capable. alsoso keeps me away from a lot of risks. St creeping up over four hundred and I start pushing that. like all the injuries start happening and I have stuff. so it's like Even this is like understand there's a relationship with this that it's like strength for the average person. abbsolutely go get as strong as you can. And then there comes a point where it's like, okay, you've now figured that piece out just like the aesthetic piece. Now the to use your word backwed or balance. what that looks like is, you know, it's not balanceing like I have this perfect pie chart. It's that I understand that I've built good strength. I don't need to be my PR numbers, but keep that level of strength and main maintain that for as long as I can. Totally I feel like it's so philosophical like strength itself and like to be strong Like it For me, it's it goes way beyond that. Yes, you build this resiliency towards so many things. Y And it's that mental resilience is something I think is so overlooked when you're strong and you're pursuing things and challenges are in front of you and you're overcoming them and it's giving you these rewards as a result of that. You see there's a way through And I just think that like people that Don't physically uh achieve any bit of this with liftting weights or challenge themselves, you know, on that level like I think they really struggle. you know, and I think it's harder as a result because you're just in your mind all the time and you need to get out of your mind. Yeah I never forget as a kid. onene summer, I was helping my dad and he had this helper he was like a bodybuilder, Led kinded like a bodybuilder. I don't know how big he was. He was a fourteen year old though He looked like this super muscular guy. And I remember him just gasing out doing blue collar work with a bunch of dudes that were half his size and me realizing like, oh, that's there's a there's a difference here. There's strength. and then there's like, because here's three and four. I'll give you number three and four real quick You can move well and you can play and have fun So that's quality of life. likeike quality of life is like I can move well like abilities. I don't I'm not losing abilities. What does that mean to move well? Like I can get up up and ground, you know, down off the ground, if I need to reach up and do something, I can jump if I want to run and play with my kids or we're at the park and we're climbing or like being able to move well and being able to play and have fun is a massive quality of life improver. And those are like I said, that's number three and four. And then number five, we talked about aesthetics What does this look like? And Adam, you kind of mentioned this It doesn't look like seven percent body fat for a guy or fifteen percent body fat for a woman. It just doesn't. Now, I know people are going to point out the super rare crazy genetic anomalies that exist in the world, the one in the millions and they're out there, you know, there's people out there that just Eat Skittles all day and seem to look like you know, they're dedicated to the gym But ninety nine point nine, nine nine percent of everybody is what it looks like for most for most people You look generally genererally muscular, generally lean, you move well and you feel good. Your body fat percentage of the guy is in the teens, somewhere in the teens for a woman, it's somewhere probably in the twenties. Give or take. Uh, and you've got again, you move well, you play well You look healthy. It's not shredded, everybody. It's not the person that he walks by down the beach and everybody stares at them and goes, Oh my God, that guy looks suuper crazy. That person doesn't have in a relationship with fitness that improves the quality of life. That person's life is fitness and the gym. And I'm going gonna tell you right now it's not worth It's not worth it. It's actually a very unhppy place. Yeah. And I don't want to come off like shaming that person either because I think there's tremendous value similar to Justin's point about strength. I think there's similar value to getting yourself to that a period of time But just like the like it doesn't serve me to be deadlifting five hundred fifty all the time. It doesn't serve me to be five percent bodyfit all the time. But to pursue that the mental aspect to getting stronger than you're saying, huge value, huge return And also all the muscle that I've built and what I get from muscle memory because of that amazing. Same thing goes on the aesthetic side. Huge value in proving yourself, you can be disciplined in regimen around your nutrition and your diet and be consistent with your workout routine, to be able to get yourself into a low percent body fat, to see what that looks like, to know what it takes to know what that because then then I think you do find balance. You see that you find the ends. right? It obbviously most people know it's like to be out of shape. They've all experienced out of shape at one point in their life But have you ever been in the best shape of your life and then go, okay, I don't want to be either end of the spectrum all the time. How do I of hover here? I know what this takes. I know what obviously I know what that takes, but not a lot, right to get here. And I know this takes a lot of sacrifice and discipline. And I'm not happy happier over here. So where is that at to find that m. So I think there's lots of value. By the way, this feels relaxed Right. It's a relaxed place to be. Exactly stressful. And when you get to that when you getic Yeah, when you get to that level, that's why and you touched on it well by saying like, I don't want you know, earlier when we're talking about Just and I having this like no structure. Well, we've earned that right to have that ebb and flow because I know what very structured looks like and where it can take me. And I know what completely no structure looks like and not giving a shit. And so what is giving a shit with no structure kind of looks like? Well it looks like easily hovever Its also it's also a never ending journey because look, you know, Justin Adam and Sal now are not going to be Justin Adam and Sal in twenty years And so fitness is going to be different for us then. What's it going to look like? I can guess, but I don't know sure So it is a never ending journey, but if number one remains number one, is this improving the quality of my life? then you'll be the fittest in the most real way And it'll last. It'll be something that you enjoy doing. By the way, the reason why this is top of mind is because like this is top of mind for me because this is a constant struggle. Like I said earlier, because you're almost fifty. No, not because I' alost fif because cing up. No, but because, you know, it's just it's an idol for me. dude, it's something that I'm dealing with. I try to deal with, I try to work on it Had a conversation with my wife. overver the weekend, totally called me out to, which I got really mad got an argument over. But then I sat in the garage by myself for a while and I was like, I think she's right dude. I was like telling her like, I'm in to store doing this, you know, with my workouts. I think must start running. She's like, you're just fooling yourself. She's like, you're just trying to manage this h this thing. I'm like, No, I'm not. I'm actually gonna try, you know, running it to' And she called me out. I don't like getting called out. I think everybody does, especially not from your wife, but I sat there with it and I thought about it for a while and I'm like, yeah, you know, she's right, dude. I gota really try to make peace with Whatever a good relationship with fitness looks like. I gott to make peace with that. Not try to manage the look with the the, you know, like I'm trying to manage the result that I want with all the little pieces versus like, let's just see where it takes me U And so I think I'm actually for sure,m I can say this on the podcast. It's hard, dude. It's really hard. I know We're all different, bro. Yeah, it's really hard because I know and I can relate to you because I know that you also I mean, you have like Justin and I in you. like you are very obsessed with the strength part of Justin and you're the aesthetic part like me. So you kind of have bothoth of our attachments and wrapped in a one. And so it's a lot to it takes time to do that. It took a long time for me to truly accept and be okay. You see yourself at it which you have experienced five percent body fat and see yourself hitting these numbers. it's hard to like completely let it go and be like Can I really be okay with ten percent higher bodyf than that or, you know, twenty percent or thirty percent less strong than that guy and be okay when you when when you know you're capable of that. Something clicked. I'm not going to pretend to say it's going to stay clicked, but something clicked and so I'm actually going to Ji Jitsu tomorrow night. So Oh, you are. I'm going to roll tomorrow night. Well you do you have always said that was the best. the healthiest I was mentally was fitness. Yeah for sure. because it took me away from body like image and from like lifting Yeah're just because neither one of those neither of those are served there No being completely ripped or hell is strong where your PRing stuff isn't neither one of those serve you in Ji Jitsu? No not at all. There's a community aspect of it. You know what my fears are? I'll tell you what my fears are. besides the fact I'm gonna lose gains and all that whatever Stupid stuff I hate saying that on the show. It sounds so dum The fears are, am I gonna get hurt And am I gonna have a target on my back?ically you are to you use your get out your jacket. a big dude coming in. Oh and that was a purple beltince No, I'm going in wide bel. Can you do that? Can you restart? I don't care what they're tell me. I do not deserve. It's been twenty years, dude. I'm not walking in with my purple belt.. That would put a target on your back Be covet as a jack guy with your purple belt would put put a target is, you know, kind of a bigger dude, but also you know, the podcast. if they recognize me, they' like oh kick lot jiu Jitsu fans I've heard. I'm for sure, I'm like as soon as I go in, I'm going with my brother in law, so he knows the whole deal. And'm I'm gonna to tell whoever I go with is like, check out dude I'm gonna go super easy bro. So just please go easy with me. let me I'm gonna step out when I need to and just be real because I don't wantan to get hurt because you're wrestling grown men I mean, it's not It's not controlled. You're like going in, I have a safe word, you guys.. So yeah, D, did you watch the UFC Vighter no? No, dude. You didn't watch him Oh, man. Dude watch Rome. B this it's modern. I have a skewed opinion of this is. It's modern Rome. So You you like MMA, you like Ju can't, dude. Yeah. How did those same inkls like it's funny ' like I was like waiting for Trump to be like ish Yeah someomebody feeding them grapes.. But dude, it was I'm sorry, I'm sorry, dude, all the hate whatever is mute, dude. It was the sickest thing I've ever seen. It was It was the most amazingly well put together event and like everything just hit The parallels with the Roman Empire so crazy. I know I It's like for for the glory of Rome, you know, you got like the jets flying over American flag patr Bue angels with the Thunderbirds togetherathered it every fighter is probably broken up, you know. I mean military everywhere was too to So Rome to back your argument. I mean of because let's say this weekend was not just that, I mean, you had the NHL finals, you had the NBA finals. So it was just like World Cup Yeah World Cup It' like the bonanza of the You know I'm say like it's all. It's all the Colosiseums going on right now But of all of them, the one that looks the same of like wrapping the patriotism and all that It's in front of the White House on his birthday Yeah. it's like, Oh my God. know it's like got social. It's like got we got wars that are going on Yeah. We're crazy spending. This is Rome. Rome needs to do this things expand themselves. I know, dude. putut themselves into crazy debt Distract the people, you guys with crazy news. We got UFOs entertainment and bread. Yeah. D't let them look at the Epstein stuff you guys.ur dist and then let's just get them excited with violence. This is exactly what Rome did So I couldn't watch it. but it was awesome. I couldn't watch it. Yeah The sport of it's still so good, you know what I'm saying? I love the fight So I feel like I could do both. L I feel like I can be very aware of what I'm being fed. You know what I'm saying? Yeah And at the same time, enjoy the steak. Yeah I say This is like like know know I know damn well what I'm being distracted from. Yeah ye But it's the taste, the steak still tastes good. You know what I'm saying?'s fully aware. fully aware. Oh, it's great Speaking of which, it's like that, you know, spepeaking of all this like stuff when, you know, SpaceX went public, right? Yeah. You knowt you know what break something to me every single time. I don't mean it in a good way Sing politicians rail. on someone who became a trillionaire? God. Oh, inside of me, I get this like stirring. Yeah. like Elizabeth Warren, Bernie Sanders, like, you know, gven you some money I'm like, you of all people can't talk about this. You do nothing. Yeah. You create no value. You've never employed anybody from your own money You've never innovated anything. How are you a millionaire? You create I know what your salary for everybody. what's Gavin Newst's salary? It's like hundred grand a year. How is he a millionaire? How' is Elizabeth Warren a million? How is Bernie Sanders a millionaire? Crazy. You see this. And yeah, we got a guy who employs Tens of thousands of people innovates like crazy. I'm not like I don't know the guysy. I don't know if he's a great guy, but from That perspective like you I don't there's two categories. okay. so and I've heard somebody break this down, but there's like U creators and there's destroyers. Yes. Yeah. Politicians are destroyers. one hundred percent, they're ters. They're takers. They do nothing. No. Yeah. I mean, you see this with NGOs and everything else. and so like, I don't even listen to destroyers Like they can go fuck off. Yeah. You'll also never hear anybody who's ever built a business and employ people say that about someone like Eon It's only somebody who clock punches and gets a wage and has no idea how that company that pays their paycheck every single day got to that place Like just no it's never never somebody who knows what it's like to build something from zero. to actually build it to where it has even a handful of employees because that's impressive. too go build a business, You a hard that employs five people is incredibly impressive. It's a very small percentage of people that can do that. And if you actually make it to where you employ hundreds, Thousands, tens Tens of thousands. Yeah. There's just there's a there's very few humans that can have ever done that. And that like you just discount that that that shouldn't be rewarded. is come on, stop it. I know it's crazy. So again, I don't know Elon. And the guy who does and of all the guys because there's lots of you know billionaires and a couple trillionaires, right? He's only a real official trillionaire now But off all he's he's the dude that doesn't have super yachts and jets like all the rest of these cats do. There's a lot of these guys's businesses. Yes, dude. There's a lot of these guys that have like mega mansions all over all over the country and innovated in way. So again, I don't know the guy. I don't know if he's the gu. I'm not saying he's like my hero or' lifting him up l From a business perspective He went into businesses that were like, nobody would be like, that's a good idea. I'm going get into the car industry, you guys One of the most regulated industries and I'm going to make an electric car crushes it. And he's like, yeah, I'm going rockets. Rockets Who buildsckets? besides hey, I'm gonna like address rockets. Dude, he reduced the cost of it so significantly through innovation and his own money. Yeah. It's wild. so it's crazy. super impressive. I know, I know. suuper impressive. but anyway, well, I can't believe you're in for the ride, so you're crazy.'m I'm sitting back Yout know what it is. I how I this guy is calling and text to me like every every fifty minutes. I know what it is I am not I am very risk averse with invest. Im super conservative. Business, I'm risky. I'll go on business. you know, you guys know this. we're all well worked together. Yeah. When it comes to money I make, I'm like super conservative I just don't have good you know, risk tolerance. but I look at SpaceX and it reminds me of railroads. What's his name? Who made the railroads? Rockefeller the Rockefeller. Rockefeller made the railroads that the indndustrial Revolution needed. you're building energy complex. So SpaceX is he's creating essentially the modern railroads for the future future economy. Everyone's going have to go through SpaceX to build their businesses. So. But what's crazy is, I bought you know, the IPO, I bought had to buy at a premium because bought on e trade. so So right out the gates I lost money I Iac see how much. Yeah. but I texted it out. I'm like, Oh my God, I just bought it two seconds later. I lost the. into the r I under the positive mammo. But hopefully it stays there It was a little stressful. You're crazy. You're crazy. I'm like, cant I can't watch that stuff anymore. I really feel like made this great thing that I did two years ago where I committed to I'm done sports betting and I'm going to you know, start doing as if of the st. I know. It's like you know more about sports. I do. way I was way better at that. And so I'm all in the other direction now.'ve I've sold off on Max's portfolio, all the It's bet on the economy just adally indexed iss just I'm not going to look's everythingthing's auto and I'm just going to be that guy who does that and then just walks away from it because pick in time has just been it's been a nightmare for me. And then I feel more stressed out about it and I do worse than I did in. The only way I can do it, Adam, because I've done a couple of those, but I'm pretty conservative. but the only way I can do it is I have to really believe in the company, like genuinely because I can write it The only other time I did that was what you guys remember when I bought GW pharmaceuticals back in the day. They were doing cannabinoid research. I had learned about cannabinoids and how they affect whatever and actually bought them on pink Sheet, which is even before they hit the market And then they got orphan drug status for like the epilepsy. Yeah. And it was only because I knew the science. I believed in the company. Yeah. And I rode that and did really well with it. You know to that point There's something I've learned in the in the real estate investing game and I feel like the same thing that I've heard in the stock that I think is too big piece of advice. And I remember going through all this with the real estate thing, getting going deep down the rabbit hole of, you know, I had all these spreadsheets and You know, making sure that everything penciled out like amazing and u You know, when when I look back now after almost ten years The ones that did the best were the ones that were heart picks areas that We love this. This is such a desirable place. it's not it's not a great investment, but over time that ends up being one of the best investments. I feel like in the stock world, I've heard this advice before A smart thing to invest in if you don't know anything about picking companies is where do you spend your all of your money? Like are you somebody who has, you know, four Sony TV's in your in your house and you have all like you have a R like a fan? Yeah. have you bought every Apple phone? you know, these are probably smart things. if like if you if you consume a lot of that company and have consistently Probably a good like you're already putting money towards their company, probably not a bad idea to invest in their company also I think it's kind of a similar type of concept is like if it's desirable enough to where you own a bunch of their stuff inside your house and you're constantly buying their products probablyably a pretty good pretty good. I'm bought in. so up down, whatever. I'll stay in there. Yeah ye. I got a stat for you guys that I think is an under I think it's a low number, but it's still a number that I think people need to hear about. CC says that over sixty million people in America are infected with parasites. I saw that. But I think that's a low number. I think that's a really low number.'s That's a lot still. And that's still reported. That's these are these are people No, this is sixty I think that the sixty million that are unaware. L the CDC says that there's sixty m over sixty million Yeah that are unaware. Parasites are way more common than people think Yeah in modern society. I think we think of third worldorld countries when we think of parasites But you know what a lot of people do in third worldld countries is they treat themselves for parasites once a year Every year they treat themselves. When you live in a modern society, you might not be obbviously you're not exposed to parasites think you would if you were in a third W country but if you've lived you know, twenty, thirty, forty years. odds are you've been exposed and you've never done anything to do to do. I mean they always ask if you traveled someplace, but like, yeah, nobody looks in their backyard. like all the opportunities are for parasites to find their way to you. No, and the side effects of this are like Anxiety. skin issues, of course gastrol issues that are hard to reoccurring sbo Like if you treat yourself forbo and it keeps coming back, could be a parasite, poor motility, constipation remember grinding I remember that was a huge unlock for you because I mean, you had done all the gut stuff forever and then of a sudden you do the parasite and the fixed Fixed. So we're getting messages because so Organify has in my strong opinion, one of the best all natural. I just got my set up for that. It's got one of the best all natural parasite products I've ever seen. So you know two ways you can treat with parasites, you go pharmaceutical route or you can go natural. Natural is actually pretty good, everybody. If you look at the data If it's formulated right, it'll do a pretty good job And Organify has a natural parasite product. comes with two bottles One is for the parasite, onene is to heal your gut U, and the messages are rolling it People are saying, first off crazy stuff. Like I can't believe what I saw came out of my body. But a lot of people are getting like really good symptom relief from using it. But I want people know with parasite cleanses Like the orrganify one, it's probably a good idea to do two rounds of it Do one round, wait maybe like fifteen days, Do another round because you got parasites, then you got the eggs that'll hatch Um, and then once a year once a year do something like this. Doug just pulled up. A those the most common ways people go that is? Yeah. So in like the US, for example, children, of course, because they are at daycares, preschools, pin words, things like that. Garda I Sexual practices can do that as well. C go with specific sexual practices? Yeah, it's like butt stuff. All right, Justin, thanks for the say. That's good to know. Contaminated food and water. obbviously if you eat like sashimi you could probably anything that's not cooked. vegetable salad even Yeah. And then of course, pets, you know, dogs, cats, livestock, things like that. last that you keep talk can actually transferred from pets. I didn't know that one. Oh yeah. ye, yeah. I didn't know that. Yeah. So but if you like raw food, like if you eat salads all the time or vegetables or sushi. Yeah. And you do that all the time. Well, yeah, this is a toxoplasmosis or that one from the cats. Oh, that's a bad one. Yeah, like I guess it gets you really impulsive and like really high risk behavior like after being exposed to Is that true? Yeah. Yeah. Is that the one that makes which is the there's a parasite that makes mice the urine they get attracted to the cat urine. Yeah, it cause a condition to cause humans what are the the side effects of that symptoms rolled out? Wait Mice get it from cats because they're attract. So mice will get attracted, they get it and then it brings them like more attracted to the cat. The cat eats it, gets the parasitees,'s like the cycle What? I don't know that That's wild. Isn't that grease?. Yeah. flu light like symptoms. That's wild that something would would make you attracted to your predator Yeah. Well, there's one That's crazy when you think how that parasites Do't there's fungus that does that with bugs where it makes them crawl on top of a branch and position itself and then sit there to be eaten. Yeah. so he get transferred to the speed it's like you're a zomie. Yeah. Isn't that Cortyceps? Cceps my So this this weekend, I told we're hanging out at the pool this weekend and I'll connect the dots here, I promise U and I we have a we have a peach tree in our backyard And man The squirrels. go to town Oh my peaches. And I mean, and it's pissing me off because they're not ripe and ready to completely pull off the tree yet. So I can't just go pull them all off And so they're just and my dad came come over bro. He's like arch enemies as well. L Last week my by g my pellet gun came in. So I've got my pellet gun and scope and everything that, dude, I'm all I'm all set up. a one. And Katrina's like, what are you doing? And she's like, you're not gonna shoot the squirrels. I'm like, one hundred percent I'm going shoot squirrels. They're not gonna get our pachree rat Yeah. so I now This thing I keep this thing down and when we're at the pool ready. Ready looaded talked everything to go and you see me jump out of the pool get it. and so this is first the first weekend I've had it and we're foatating around. Sure enough, here comes this squirrel And and we're like, and I try Krina doesn't want to see me sho. So she's like She's like screaming to he giving a warnning. I warn him so he'll run off and I'm already going for the gun, you know pull the gun that little shit jumps on the tree, rips a peach off. He's got his hands and b first shot just blah to God and Max is backax and Max is like, didid you get him, daddy? And I go, Ohh yeah, I got him and Katrina looked at me like freaked out Like and she's you could see her like staring at me how I'm gonna explain this to my son that that I killed the sirrel. It's like Yeah, you know sudden Daddy got it like I'll clean it up and he's like, Ohh my Godd, and you could tell he was totally fine. I could see my wife freaking out ' she's not a country at all. Never seen an animal get shot, notothing like that. I'm like, honey, it's a rodent. It's aally, I know they're furry It's you c you. Yeah, I know. It's like a rat. You know that right? It it was a rat She wouldn't have a. It's aury rat. It's a fluffy cute rat. All you need is cats like' play carcasses daily in front of your house. Yeah, you know. they kill everything. Yes. They're awesome. I know so I have we have both our neighbors have cats too. I wish they would keep The squirrels away, but they did't keep the squirrels away. So Doug, my dad so I have has done everything. I have the ol I have the owl. It doesn't stop nothing. Okay. so listen, so I have the I have two of those owls. Yeah and I set the. I moved it from the peach tre we used to be the bug peachree to on the fence where they come in and for about three days they were they would they were scared. And then they figured out. They figured out and then they just walk around them Like literally walk around himself, but it works for a day or time. Okay. Yeah, they're not they're not effective at all. Listen, nobody hates squirrels more than old Sicilian men.. My grandfather my dad, it's like it's like arch enemies. Like you bring up squirrels to my dad. You see his face change. You see me like that' like she seems like this whole new side of me so defensive about my peach tam. My cousin ' drives me I'm watching the peaches as they're start toange color. I'm like, Ohh that one's almost ready. And then I come out the next day, it's fucking gone. And I'm like, o God a squirrel's getting my peaches dude. That's so. Oh My cousin lived with my grandparents for a little while when he was in his, I wantna say in his maybe twenties And my grandfather, of course,' old school Sician. I mean, this' is like post, you know, Great Depression, like And he had these traps out, and my cousin's like, what are those four don't know, And he's like, Fot the damageed squirrel? And's like, What what do you mean for the squirre? I get the catch of the squirrel My cousin's like, What do with them afterwards? I kill him cousin's like, you're not gonna k sirrel? He's like,ah I kill him. anyway myousin was keeping eye the traps because he's like, Heops a po sirrel I'm gonna him go He is it anal lover And they both saw a squirrel get trapped at the same time. So he read over. My grandfather grabbed that thing And he filled up a bucket because he was going gonna to drown it. and my son's like You're not going to do that. And my grandfather goes Yeah, I hate that theamn squirrel He eate all the fruit. My cousin's like, you're not gonna do that so we threw it in the bucket and my cousin kicked the bucket over and let the squirrel go out. I was like like one of the biggest arguments ever got. He was like I never seen Noo gets so mad in my life ' he just freed one of his I can only imagine him don I don't even have that much like pride in my garden like he does, you know I'm saying? Like he's got to have a lot of pride, whichich is going be interesting because you planted a lot of stuff and you like he's been crazy with that like Shld get the gun before I even I get it. you know? Oh you know this might be illegal. Can you not arere we allowed to shoot squirrels we're? Is this like is this a problem? I don't think you censor this? No, I think so. I mean,it Katrina was fascinated because it says My beaby gun on the box says pest control.. It is legal to kill certain types of squirrels in California, but the rules depend heavily on the species of squirrel Okay how do you know? Yeah I check I check mine. cover He I gott to speak of kids. My son Aurelius is like this little entrepreneur suddenly.? Yeaht listen, this is so funny We go there's a toy store by our house and every once a while we'll walk over there and I'll let them pick something or whatever. And so Jessica took them And he wanted to pick a jewelry making kit. Now why Him and I a while ago had a conversation that I don't know where he came from,. He wass asking me about gems and how valuable they are. So he sees this Jewelry making kit She' was like, is this valuable? And she's, Well, you could Maybe make them and like sell ' them It's like, okays comees some makes a bunch of bracelets, sends a video to family members, off course, everybody's buying it, So now he want to keep buying Jewelry stuff Then he buys this kit where he can do like fingernails and toenails and stuff like that because he sees Jessica get her nails done. Why? Be he wants to pay his little sister's nails 'cause she's got a little bit of money because we give them money something. Oh my goodness. So I see him painting his little sister's nails and she gives him a dollar. I'm like, bro, are you selling your littleister on that? That's so funny. You you know what's funny is this is almost the exact figuring out I This is the exact age when Max put together drawing and painting pictures that he could sell to the family members. It' right around that same. Remember when I talked about that on the podcast? Well, now weve got to go release We're gonna have a conversation now on the cost of product becausecause right now it's one hundred percent margin. He has no idea that dad bought him. So I'm going to try and explain profits to him.ike, okay, now you can buy it. And then if you sell it for this much, then you make money's why E business went under., Oh man, I got a bile inventory all the ink and they go, Yeahah, bro. Lets figure that out somewere. buy for you. That's hilarious. Dude, how do you guys like the new lollipop flavors? This cherry vanilla one is or black Berry vanilla is so ood. I wanted to try this one right here. You did I had that one yesterday this Yesterday, sorry last week. Super good. Yeah, this is the only one I haven't tried yet Isn't it good This What does this taste like? There is there was a popsicle. That one like the push one, That's like a shherbt. That's Oh, the push pop. That's push pop. Yeah. That's what it is. I'm like, I know I've had like an ice cream like this. Push pops are great this they' killing it. fififty calories. I want to hal. and very no it's got nine grams of eight grams or nine grams of fiber. They kill it. Did they get Did they get bought out? They sell I know' everywhere. I've seen commercials now. Yeah. Yeahah. and I've seen them in all the big store. I'm curious to today see if they got bought out I can't remember if someone bought them. No. Oh Oh good. It's independent still That's awesome. W they have a valuation of one point eight billion. W, four hundred million in revenue. Bever Wow. Good job. Wow. c. It's a great. So it was the other They're kind sold. it's such a great market. People like tasty beverages. Yeah. but they're full of sugar and just not good for you. This is like fifty calories instead of one hundred fifty or two hundred. Yeah, better option. Almost like no sugar in this versus, you know It's crazy how popular this this category has become. It was not a thing like Five ten years ago. But people are aware of sugar, they're more aware of like soda has been demonized, I think For the most part, rightfully so. so I think people are just, you know they still like to taste at times. I mean, that's me. I fall in that category. Yeah. Yeah. no this is that's why this is why I was such a fan early on of Vollyop when we first started working with them was I admittedly have that debt sweet to. You know Ollie Pop was the one that created that market. They were the first ones. Were they first? They were the first ones. Yeah I know they were one of the first of the first ones, Doug just pulled it up. Oh, wow.. twenty eighteen.. So they created the market. Wow Isn't that cool? You know when someone does a great job when they come out with a product and then copycats. You know what's even cooler I like to think of Is that we've been attached to a lot of these. I know. Okay. Viori on the athleesure side for men for sure. the men Caldera. men Ollip pop. I mean, think of some of these brands that we've found and we've worked with from early on that were like leading in their space. Yeah. It's cool, huh? That's really cool. Yeah ye. I want to mention a peeptide that I started using Doug, you have experience using the Delta sleep inducing peptide DS? Yes I have. Yeah. That works. It does work.. Absolutely. For sleep You know what it does? so what it does is it increases delta wave. so the kind of deep restful sleep when you take it, So you take it before you go to bed I could sleep less hours and wake up and feel like I slept more hours. It's really weird. So I feel rested. I haveve experienence with it and I find the timing of it is very important So I've made mistakes of taking it and not being like ready to go right to bed. Oh And when you missed the window and then it actually it actually didn't help. Like so I it's like, I got to take it right before I That's what we do. Yeah, rightight before you lay down because it's like, I think they suggest like thirty minutes to an hour like that before U And I've made the mistake of taking it before I like shower, get ready for bed and then I watch the show or something and then it's like two hours later or something And then now I've kind of missed that window. I stayed awake when it was trying to bring me down And so it's smart if you do take something like that to take it go like right to right. I've never had a sleep anything that didn't there's lots of sleep things that'll help you sleep better or whatever. but sometimes I feel groggy the next day. Not with this, dude. I wake up and I'm like, I feel rested It's wild, how effective How effective it is. Yeah, you guys you guys getting it Let contact our dudes at MP hormones, haveave them send it over to you It works Ziotics is a pre alcohol probiotic drink that breaks down an unwanted alcohol byproduct called acetaldehyde It really works. It's genetically modified bacteria by the way, patent pending You can't find this anywhere else. So here's what you do. You drink your zebotics. Then you enjoy yourself with your friends This probiotic sits in your gut and it breaks down something called acetaldyide. When acetaldhyde is released in the gut. It wreaks havoc on your health. It makes you feel likeike crap By the way,, the zebiotics last for eighteen to twenty four hours. So You just have one And it lasts all night and a little bit into the next day, doesn't affect your buzz Doesn't affect how you feel from the alcohol, but it does for me, when I use it, I feel way better the next day. I never drink without Zbotics. Go check them out. Go to Zbotics. com Forward slash mind pump two six, that'sZBioT ICS d. com forward slash. mind pump two six. use the code, mind, pump two six. Get fifteen percent off if you're a first time purchaser on either one time purchases. They're three, six, twelve packs or subscriptions Go check them out Here comes a show Our first caller is Daniel from Georgia. What's up Daniel? How do? Daniel Hey guys, How are you doing Hi So great. just wanted to say thank you for having me on really Listening to some of your podcasts over the last six months to a year, I really appreciate the focus you've had on kind of having a mature outwork Really focusing on family and a lot of the stuff that's important. Um That's correct. inine Awesome. Thank you. How can we help you? So I've kind of had a unique journey. I'm sure you guys hear this a lot, but I uh had a Long history of weight loss. So in middle school, I was kind of a chunky kid Um, Lost about a hundred pounds Um before Olympic, before any kind of gastic bypassers or anything like that, just You know, kind of spat and cried it all off and then gotten involved in school sports, wrestling at a low weight class and have basically been on our fifteen to sixteen hundred calorie diet since that time U Got into awightits kind of in high school and bulked up a little bit but still never really been able to get away from that kind of calorie count mentality. And I've been on about every diet that they make from keto to U, you know, low c, u Low fat, all the variations that kind of come through the time And I'm in my mid forties now, so looking to kind of make that transition away from trying to be so focus on a calorie count and just maintain my strength. I've got three kids trying to be a good example of what it looks like to be a healthy guy kind of at this point in life. set a good role model for them, but also Dred Be a good dad and show them how to maintain health and fitness kind of in the meantime. That's great, man. So you've been maintaining the kind of fifteen hundred to seventeen hundred calories for most of your adult life, yeah Yeah, wow. Yeah, w. Yeah, I'm reading your question here. Would you mind if I paraphrase it a little bit? Sure. and So u You've recently over the last four years, regained about fifteen pounds from your lightest, I guess body weight, which was what one hundred and fifty six. wasas that where you were at before No, my lest body weight was actually in high school, I get down to around one hundred and twenty, one hundred and nineteen is what I wrestle at I went through a really stressful time kind of through training and work and gained up to one hundred and fifty. Okay. And that's not where I'm at right now. one hundred fifty five. So one hundred fifty five is. your weight after you've gained fifteen pounds over the last four years Yes, That's correct. Okay, cool. And and your in your five six, it says. Okay, so one hundred fifty six, five six and Strength training three to five days a week U and eatating fifteen to seventeen hundred calories and you're you feel like you've kind of plateau That's correct. What does that? what does that mean? What do you mean When you say pllateau, what you mean by that U I would love to get back to kind of that leaner physique. At one point I was down to like eight per or nine percent body fat. Right now, I'm probably ad about eighteen, nineteen U My strength actually did go up significantly when I gained that weight Um, which was kind of surprising kind of in your early forties But it did happen. So I'm trying to get Kind of a good health, healthy balance between the strength and kind of that lean physique. for strength, but also for longevity and overall health. Okay. And talk about the energy difference. So when you gain the fifteen pounds, any change because obviously you're stronger so I'm assuming probably felt more energy U I actually had more energy when I was lighter, I think, but that period in time in life was just less stressful too. Got it. M. Tell me about the stress that's going on right now. Is it just regular family stuff says you got three kids? Yeah, I work a fifty to sixty hour a week job at multiple jobs. Three kids, highigh school Middle school that kind of stuff. so feel. And you wrestled yourestled in high school. How long you wrestle for? I wrestled for about three years. I had a shoulder injury, had a posterior shoulder dislocation. that kind of ended my career um didn't w to end up having to have shoulder surgery and just decided to Continue with the weights, do some rehab and do the cardio kind of zone do cardio and hit training as I could after that. Got it Okay, so what I'd like from you, Daniel, if it's okay, if I can ask you a couple of questions What does healthy? because you mentioned you want to be a good dad role model? U I'm assuming you want energy to be able to do the things that are important in life, your job, you know with your kids. You still want to be able to be mobile and strong and feel good What does healthy mean to you? Let's define that a little bit so we could get a little deeper Yes, it's a great question. really being able to be physically active, not fall into one of those I mentioned this in my question, one of those dead bad type things where you your gut sitting on the belly you know, I was sitting on the couch on on the weekends kind of not setting the best example for the kids, being able to run with them U Stay physically active kindind of longer into life and still be strong too. Okay, good. And are you able to do that now? Do you feel like you can play with them and do all that stuff now Most of it,, you know, my middle schoolore going in high school is kind of a challenge to keep up with me.. But the little ones I'm able to do that with now. Okay. So there's a couple conflicting things in what you want Okay. eightightcent to nine percent body fat in your mid forties is not typically healthy So it's not a body fat percentage we can typically sit at and maintain without sacrificing hormone profile, Resilience, energy energy and just probably strength. Overall quality of life. It requires a level of control and meticulous like you basically got to look at everything you're doing all the time with diet and exercise. which really isn't a healthy place to be m when you're also trying to be a dad and work and do all that stuff. And to be quite honest, Daniel, when you' youre in your mid forties, active healthy Usually, usually, that looks like a body fat percentage that's in the mid to high teens Okay. And so the challenge for people oftentimes and I asked you about your wrestling because Wrestling especially when you're in a weight class I don't need to tell you this, but I'm going to say so people watching understand. is that a very healthy u sport from that aspect. I mean, you're you're you're making way and controlling what's going on at a level that I would equate it to like a fashion model. Obviously it's a fashion model iss not a sport, but you're like counting everything and looking at everything, and okay And you also have a history when you werere a kid of kind of being overweight. So there's probably a fear, mayaybe correct me if I'm wrong that you're going to blow up and balloon up into okay. That's not going to happen I'm gonna let you know, it's going to happen. Yeah yourour calor is way too low for for the things you're looking for. Now It's also too low to be able to even maintain nine percent anyway Um you can't go around, you can't do what you're doing with your work. u life and then that much activity with exercise and sit at fifteen to nineteen hundred calories as a man. It's not gonna happen.'s going it's going to impact your hormones Its going to impact quality of life. I'm curious if it hasn't already. Have you checked haveave you had blood work done and seen your testosterone levels I I have never I would high I would highly recommend that because I I would guess that that low calorie with as highest stress and work that you do At our age, more than likely your testosterone levels are suppressed. I mean, definitely not optimal Yeah. And if you notice it says here with your sleep You have issues with sleep? Is that just how long has that been going on My whole life. but especially in the last, I would say five to ten years. Yeah You know I have a suggestion, I think if we wanted to improve sleep. If I bumped your calories up five hundred and dropped your activity, I bet you'd see an improvement in sleep Within the first week. Yeah I want to share a little bit about what I'm going through with a client of mine right now. personersal client that I'm helping with reverse dieting. In fact, their calories were similar to where yours are at And she's experienced the same thing that you did when you increased to nineteen hundred, which is this, you know, yeah, I got stronger And some of these things these, but I also feel like I just put body fat on too. I don't feel like I put a lot of muscle on. And so what will happen and what I've explained to her is that we have to get really we have to get healthy first. before our body will start to respond and build muscle. The muscle thing kind of comes. First'll feel, what you'll feel is and in other words, your body needed those calories so bad. It's just like, okay, we're on the right track of getting healthier. The first response that we know we're getting healthier is we see the strength go up in the gym. It's like, oh, wow, we're getting stronger. But it doesn't it doesn't line up right away like, oh, I'm stronger, therefore I should be more a bunch more muscle on my body because that's not what's happened for either. She just put on some body fat and her body's kind of getting to this healthier place of what, this is the calories we needed. this is the body fat we needed. Now let's go build on that. And so muscle will tend to follow that and it could take months later before you start to see payoff from that increased calorie and that strength And what ends up happening psychologically to people like yourself and like her who have that fear of like open away is you let yourself go up calorie wise, you don't see the muscle. You just see kind of body fat go on. And even though maybe the strength and some other signs are seeming good, you go back down because you're like, oh shit, I don't like what I look like. And so this is a cycle she's been in for a very long time before she's hired me. And a lot of the conversation that we have to have is like Stay the course, you're doing good. What we see happening in the gym, I know is we're heading the right direction. Just be patient. You've kept yourself so low in calories for so long. Your body isn't comfortable yet there and it'll take some time. And so I think you're in a very similar situation due to how long you've kept low calorie, high stress, lot of stuff going on. And so yeah, you had initial bump and you saw strength increase, but then maybe you didn't see the body composition that you wanted right away and probably bailed and went. Oh, fuck this went back down and freaked right, which is this is very normal with someone who's kind of kept their calories where you're at But this is what we need to do My suggestion is because I know how difficult is, I know how much work her and I are doing on the psychological level, outsourcing this to somebody else would be something extremely valuable to somebody who's got as much on your plate that you trust to take you through that unless you feel confident that you can push through this. but if you kind of know yourself like I felt like she did, and which is why she because it wasn't a lack of knowledge. She's got all the knowledge to do it. It was Adam, I need someone to just kind of Be that voice That reminds me I'm heading the right path and confirm that. Do that resonate with you or do you feel like that's not you No, I do think that I probably should get some help in that area And I definitely, you know Despite all this going on in kind of the calorie restriction over the years, you know I think I'm kind of at the limit with what I can do of my own home weight setup that I have. Basically have, you know, the at home bench and the dumbbells. So I'm really looking at where do I go from here? I max out the weight that I have. I mean, I've done the rep slower and all the things that we do to make the workouts better and I think I am ready to kind of leble up whatever I'm doing in terms of a workout. Oh yeah,'s That's helpful. If you've got a rack and a barbell. Yeah. Yeahah, it' would be better options for that now too. I don't know if you've explored like PRX or anything like that. Have you seen PRX yet? Oh, it's super cool. It's we that's all of us That's what we all have personally at our own homes and inside here. It's a rack that folds into the wall. so it only sticks off the wall. six inches so you could still park your car in the garage and everything and everything gets mounted on the wall. And you could also like they have this thing where you can literally pay it like a gym membership too. So you could literally finance all of it, pay it like a membership, have it all shipped to your house. basasically build an in home garage gym for what it cost to get a gym membership. We'll send a link to them. Yeah yeah. Bob Doug send you a link. What it looks like without explaining, what it generally looks like. And there's always, of course there' differences in how people respond. but generally what looks like is you start eating more You get stronger, start feeling a little better, probablyro gain some body fat, but you start to feel better. Then you start to build muscle. then that muscle boosts your metabolic rate. and then we start to see you get leaner That's what it starts to look like. And I'll let you know guys a man with your activity, what you're doing, your calories should be around twenty six, twenty seven at least. So you're well, you're so low, your body's really. metetabolically adapted. It's really learned how to burn as little calories as possible And it's essentially at this point, it's going to try to store extra calories of body fat because You've been For lack of a better term starving yourself for so long Now what a coach would do is walk you through that process Ultimately, what this looks like, Daniel at the end of this is you don't track anymore You're not counting everything that goes in your mouth. That's not so that is not a healthy way to live with diet. It's kind of a stressful, another thing you got to manage way to live. And it is very it is very possible. It is plausible if you do this right that at the end of this, you don't have to really track everyvery once a while you're track to see where you're at, but Really just kind of eat in a way that's healthy, stick to whole natural foods, eat high protein your metabolic rate adapts in a direction that makes gives you much more flexibility You feel good You're walking around thirteen percent body fat, fourteen per do you feel good? And it's not something you have to like constantly watch and manage and you don't feel like you're going to swing in one direction If you, you know, you have a weekend with your wife somewhere or something like that. I think this energy that you have kind of moving towards Barbell training is really going to benefit you. Oh yeah. just to push you more into just strength, pure strength focus. you're fueling that. So now you're shuttling all these calories, you know, into prioritizing, like building muscle. And it's just going to have that compounding effect where then yeah, we don't have to prioritize your diet, nutrition, be hyper obsessed over that so much and it really will pay off. That's actually a really the fact that you shared that with us is exciting. Yeah. that's a huge plus. opportunity there. That's that you haven't gone and moved to barbell training and you've kind of maxed out your dumbbells at home is a really huge plus gives us a lot more to work with. and Barbell training will be novel. And just that novel stimulus alone, your body will want to adapt and change and feeding it properly at the same time will send a really nice signal to your body. And so' that's a huge point. So let me do this, Daniel. Do you have any of our programs I haven't bought a program y. I was looking at the the Anibog which I think it was a strong Oh. Yeah, so do you like so that's strong man inspired training.owerlift would be good. Power lift. So here's what I'm going to do. I'm gonna send you maps anabolic You can there's a there's a two day a week and a three day a week version on it. So do the three day a week version There's a dumbbell only option in there But then of course, the full program involves barbells. Once you get the Barbells do that, So I'll send that to you. We're going to send you a link for PRX because we have a discount, so we'll get you a bit of a discount And then I'm going to have a coach call you. And you can determine if that is right for you. If you want somebody to coach you through a process of you know, six months or whatever where they kind of walk you through this process of reverse dieting. That's essentially what you're gonna do. What're to do what's called reverse diet. And we're going to get your metabolism to adapt in a direction that's going to make this much more flexible. In other words, you're able to eat far more calories without gaining body fat. And it's not just possible, that's plausible. will probably happen for sure If we do this right, and we've done it, we do it all the time with people and your calories are so low I feel super confident that we're going to move in a direction where you're going to be like, wow, this is wild. I can't believe I'm meing this much. I'm not getting body fat. This is great. I'm going to really push you and encourage to do with the car Just to give you some forecasting what that looks like and what it's been like for her and I for like the last six months together is You know, I keep trying to work her up on calories and then when we have to do what we call diet breaks is I can see this I can see the psychological part with her. And so and that's really what that's why it's not as simple as like, oh, here's this blueprint. foollow this for the next six months is your coach will begin communication with you And their job is to be able to see that in you and you're going like, hey, man This feels like this and I don't like it. And then it's like, okay, this is what we're going to do. We're going to switch it up. And so they'll be modifying the training, they'll be modifying the diet based off the feedback that you're given as you go through that process. and it looks different for every single person. Yeah, they'll modify the math program for you too, so it's much more individualized. Yeah. Highly encourage that. I think it'll be very valuable to you. And then once you've gone through the process You're going to be good to go. So you're going to get the PRX link, Map sentabalic for free. I'll have someone reach out to you and let's see if that works out Thank you so much. Yeah, And you're right. There's a lot of kind of psychological fear around who seing up this. It's been ty years Yeah I've been doing this. think Daniele, I really appreciate you sharing that because I think men are terrible at talking about this. like we tend to just kind of bury it try. We'll figure it out ourselves. And so there's probably thousands of people listening right now that your vulnerability of sharing and talking about it is going to help And so just want to commend you for that because not not a lot of people do it. defefinitely not a lot of men do it.. And so you sharing that. There's this is so common. We've been doing this for so long I can't tell you how many clients I've had to help through this process. And it's not as simple as just go do these things. There's a psychological barrier there that a good coach will help so many work through that. So I appreciate you, Bro. L lots of opportunity for you though on the other side, man. Yeah. You're gonna do great. got got Take it easy,aniel. Thank you Yeah he's gotten his body to adapt to really low c. He's actually quite resilient to be able to do it that long. That's a wrestler mentality. I know dude. Totally it's wild. Yeah. But I mean just you people listening like like Calories can get up quite a bit when you do this right but if you Teach your body and train your body to survive on really low calories for long periods of time You got to get yourself out of that. Well tabism adapts in both directions. And part of what you know, we're going through right now and that's why I wanted to share that with them is it's a it' it's a long road. had had I had a long conversation last night with my client and I was just saying like, hey, You know, what I realize is that this is going to take longer than what we thought. You know, it's we it's been you've been underfed and over trarained for so long. Ive I had to two clients I trained just like that Adam. and I actually had to tell them We're going to gain body fat first. Yeah. That's actually the goal. I mean it's exactly what I said to her was like, listen, you need to get comfortable with possibly twenty one, twenty three percent version of you, which is soan. Yeah, which is you've never seen Yeah, right. but that for this person is like, oh my God, I've never seen that. And it's like you need to get comfortable that and comfortable with that for a while. because that what I'm see what I'm noticing is that your body has been in this place for so long. It's going to take a while before it says its goes Okaykay, I'm safe. Yeah. I can now respond the way and somebody who is forty five and has been eating fifteen hundred to seventeen hundred as a man since he was in high school is in the same boat. It's like, this isn't like you extreme di it for a year. Yeah. You've been in you've been in an extreme deficit and condition your body so much that he actually he doesn't even realize He's he's adapted so well for so long that he doesn't even know that he doesn't feel great y Yeah. And so it's like you like wait until you get to this place and you'll feel a whole new version and you go, o shit, this is what. And so very similar process that we're going through. and it can be a the longer you have been in that that place of low calorie and overtrained over stress, often the longer it takes the longer it takes to get out of it. And so just, you know, be prepared for that. But hey, on the other side He, huge win. Double the calories, double the strength, Ledo goes up, Eergy goes up. sleep will imp like sleep will improve that he's like almost everything. Every. And that is that is going to be the best example for the kids Our next caller is Matild from Singapore. Hi, Matild. How you doing It nice to see you guys. How are you? Yeah. It n to have you on. You're champion for staying up for us Thank you, thank you. How can we help you Yeah, so I'm going to read my little email so that I don't lose track. So starting with a big thank you for all of your information. You've truly changed my life for the better and I'm so grateful for all of you So my question is about periodod recovery. I'm twenty nine. I lost my period about two and a half years ago due to I think underreading and over exercising, because at the time I was doing period every single day and walking ten K steps more every single day Mating I believe, less than one thousand five hundred calories, so I think it was too much for my body. And since discovering your podat two years ago, I started strength training and reverse dieting. I'm now following map fifoutteen. I merge the day together so that I can do four workouts with three exercises each And because it's easier for my schedule. and I'm now at two thousand eight hundred calories from my reverse diet and I'm continuing reversing. And I also lowered my steps to about seven thousand during the week a few months ago. It's often more on the weekends, but less during the week My sleep is okay about eight hours per night as well as my stress. So my question is that I feel like I'm doing everything right. My OBTYN also confirmed that nothing is wrong with my hormones. I did all different testing. so Still my period is not back. so what would you recommend? Should I continue my reverse diet? Yeah, I don't know if you have any ideas. Oh yeah. How long have you been doing this for now? How long we've been doing the reverse diet It's been about one year consistently. At first I was doing I was a bit still scared to gain weight C for one year. Okay, good. Okay, and your O, you said checked your hormones, you made sure everything was working. Okaykay. Okay. So I gott to say this, obviously, we're not doctors, but I am going to speak out of experience. Okay? So I have trained a few women who lost their periods U A few of them gained it back within three to four months. I had one woman that took over a year and a half Um I will say I will say this, you seem to be doing everything right. Yeah. I done the right pound for sure. Yeah. So I want to ask you this How do you feel now versus before with the increased calories, the more appropriate exercise, how do you feel energy wise? How do you feel With everything else, is there a big difference? Yeah, I feel so great, which is I think the most frustrating part is that I feel so great. I I'm like Maybe I'm still like stressed about the period not being back and then I overfocus on it and it's like kind of a mental block. but that's the only thing I see because otherwise I feel super great. I mean even workouts, I feel balanced. Yeah. Good. So if you feel good And based off of what you're doing, it seems you're doing everything well. Your calories went up significantly, which is phenomenal I'm sure you're a lot stronger you're doing everything right. And if you've checked your hormones and everything looks good I think we just need to wait.. Now there are there may be some medical options to kick things into gear that you might want to check with your doctor if you're really like, look, I want this to happen now What I don't think you need to do Is any radical changes to your exercise? not. Definitely not. Yeah that's all good. I don't think gaining or adding more calories will make it happen necessarily faster. I don't think changing your workouts will make it happen any faster That's all great if you feel good and based off what you're eating or your activity, all you're doing the stuff that I would that my expertise is in. You're doing all that stuff, right. I'm curious, you have you had your body fat checked at all during this process the last year? Like Do do you know where you were, where you're at now? Like kind of give me an idea what that journey's been I did it at the start. I was at sixteen percent and now I'm at twenty one percent. Okay. Okay. So that great. So this so this is what so if you started at sixteen and you're just now at twenty one, which means you were probably at seventeen then eighteen and n. So you probably have only been over twenty percent for a little while, right? I don't think you've probably been over twenty percent for very You're just now probably where I would want you. L I would want you over twenty percent body fat. for that to happen. And so give it some time now that you're here. I feel like you're in a really good place. What you're doing training, what you're doing exercise wise, where are your body fat percentages To me like now the clock really starts of like how long it's been till the period come backack. because I think where you're at now and what you're doing now is perfect. But you came all the way from sixteen, which was so lean. yourour body needed more body fat. It's also to mention, Matel, if you don't mind me going through your question a little bit if that's okay You mentioned in there that you had osteop. was that? didid you have any? No, that was a different question. When you were eating very little calories, how long did you do that for? I did for a long time, I think, because yeah, I think more than one year, one year and a half. Yeah. Okay, o. Yeah. I mean, and I'm glad Adam asked you about body fat percentage. And you could look up the data on this, but fertility seems to be best In my experience with my clients, the women that I've trained in the mid twenties is typically when things start to for the body the the female body likes to have a little bit of body fat before it says, hey, we can have a baby, and you sat at really low body fat percentage for a long time But you're doing everything right on our end. Yeah. So I mean, the other conversation would be with your doctor, is anything medically I could do if you're really in a hurry But I think if you just stay on this path, I mean, you're doing everything. Oh, you will. You've because you really only have been over twenty percent for a probably I don't know, a few months, maybe, right? Maybe three to four Right. So when we are at sixteen, way too low still, seventeen, way too low still, eighteen, way too low still, nineteen, we're getting closer. twenty. now we're in a good place, twenty one doing really good. Like you're so you're really just now experiencing kind of where a healthier place. You could still even afford to go up another percent or two to Sal' Point So I think where you're at calorie wise is great. You'll probably still maybe put a little bit more on. Maybe if you're hungry, I mean, if you're hungry, I'd feed you more. If you're satisfied, I'd keep you where you're at. So that's kind of how I would advise that is, hey, if you feel like you can eat more, I go ahead and let you eat more because we can afford to put another percent or two a body fat on. Are you taking any supplements I take creatine and magnesium at night Okay. I would take a multivitamin. so they have all of them. and then you could also get your nutrient levels checked. Sometimes suboptimal Nutrient levels can cause issues, vitamin D. being one of them. And so you can get those all tested. but a multivitamin is a very inexpensive thing to take.' Typically good for most people. I like that you're taking crereatine. How much are you taking fiveive migrams. Perfect. You mean five grams, I'm Yeah. five grams. Yeah ye yeah. I would add a multivitamin to what you're doing and and then stay of the course. Yeah, you know, you're doing great. Let me have you back on in three months. Yeah Okay, great. Yeah. keepeep it going. You're doing great. Yeah, I mean, you're doing everything right. And the fact that you feel so much better is such good news. And I know it feels like it's been a long time because it's been a year since you've really started this journey, but it's only been a few months since you've been in that really good place. So now be patient.. Don't stress about it. It's going to come back. You're going to be fine. Keep it keepep going where you're going. you're doing great Okay, o, perfect. Thank you so much. We'll have you on again in a few months. Thank you Thank you. Be. Bye bye. It's really frustrating. I can hear and I can tell. and I've worked with people like this where it's like, what's going on? I'm doing everything right? Yeah. So the woman that I had that I trained where it took, I think it was like a year and a half before her period came back. Now she was trying to have a baby. She did not want to do likeike fertility stuff. you want to see if you can see nutrient deficiental No, we just we had to get her body fat percentage up. That's my guess. It was just it's hard to see because she was kind of dark, but I'm like, she looks really lean to me still. And so I'm like, if she's been eating that many calories for the last year I bet she was She reversed dieted for a year. Yeah. I don't think it's been up that that whole time. Well, yeah, but I mean, but my point is that she's been reversse dieting for a year and gaining If that's what and she looks that lean right now, I bet that was why I asked. I figured she came from a very lean place. So sixteen, way too low. seventeen, way too low eighteen, way too l You know what I'm saying? She's Yeah So she's only probably been experiencing twenty, twenty one percent body fat for maybe a month or two Yeah. So at that point, it's just Yeah, like now give yourself and I bet you less than a year, she gets her b. Well, the one client I worked with, and again, it's one person. There's such an individual variance when it comes to stuff like this, but I distinctly remember at that point when the frustration was kind of getting there, we were like, hey I think we just need to get fatter Yeah. And I remember the look on her face was like, what? And so let's get fatter. For sure. And I believe we got her body fat percentage up into the mid twenties and then things started happening. she got pregnant Our next caller is Christina from Missouri. Hi,ristinai, Christina. Hello. Hi Hub It's mainly a programming question. Okay fifty one Um I've been trying to do this myself. I got that I write down stuff. I have an arm day. A leg day. Gute day And I just started listening to you guys about six to nine months ago And so I started actually writing stuff down and I'm not progressing for what I'm doing. or what I'm doing, I feel like I should be A lot More I'm reallyerv No wores. No't worry. No't worry. How long have youve been doing this programming for yourself Well, this time around, it's been about a year I had They call it's it's not a Dutch Dutch scan, but it's Sky you or something like that Okay. that sound right? Not familiar, but If you don't mind Christina, can I go through your question a little bit that you wrote in It says that you you had a broken foot and osteopenia, so you had some bone density issues And this was how long ago Uh probably three years ago. I was lifting Three to four years ago and I I have some stomach issues also. So I started doing intermittent fasting made me feel better. But then I lost all my energy He went down And then I hurt myself, broke my foot and then I just quit doing everything for a while. This past It's been probably about a year now Um, I I bought me a u squat rack and a bench and I got a bunch of dumbbells and plates And I started trying to get back at it and I started listening to you guys. And so I was at eight eight hundred calories bumped it up to two thousand And then I was at twenty one hundred and now I'm easily twenty three, twenty four hundred calories a day And I'm starting to I'm keeping track of my steps because I I where I work at, I sit all day mostly So every chance I get now because I'm aware of it, I'm walking around building And I'm hitting about ten thousand averag steps the day now Um Yeah I don't know if you can see what I do, but Um, like farm day I've been stuck with the same weights. you know, fifteen, twenty pound weights And like then my leg day is I do bar squats and I was doing like Five to seven reps. There Yeah Okay. And so your strength training, how many days a week is that Well, six days, I do two days of arm, two days of legs, and two days of glute Okay And I get up at four AM. Yeah Monday through through Friday because it's easier for me because I have no distractions. you know, there's nobody else is up. I can easily get up at four. dedicated an hour, you know, five days a week. weeekends come and it's like I sleep in My son's up and then it's like You know, I got things I got to do around the house and it's like working out It it's really hard on the weekends. You're probably doing too much Sounds like it. Yeah, an hour five days a week is is too much for most people for strength training. And in the past with the osteopenia, if you were strength training before and you had osteopenia, that usually means you were really under ereatating for a long time I know I was I was down to one hundred and twelve pounds at one. And I'm five eleven. So it's going take it's going to take some time to start to reverse the bone density. bone density takes a little while But if you get stronger and you eat enough, over time, you see the bone density increase like clockwork But your strength training program is just way too much for you I would never have I would not have you work out in the gym liftting weights five days ak. No, If you were in the gym five days a week, we'd have you on mas fifteen. We're do two exercises. thats fifteen, twenty minutes. We got two options for you. If you like to do the longer workouts, I can send you a program that's like three days a week. Yeah. If you like to do where you get up and do something every day, then I can send you mas fifteen, which is two lifts a day And I think you'll see strng gains right out the gates with that You know, they say you're supposed to do so many sets a week. No How do you How do you do thing? No You know, I know you're referring to, You're referr to the studies That'll say, you know, twelve to twenty sets and X amount of volume. you know who those studies are done on? Yeah. Average college men that are eating three thousand plus calories. C Co Coege aged males. m. Yeah. ye Yeah Do you know how many clients I've trained where that was the ideal set range Just none. Probably like ten percent, five percent. Yeah. Maps fifteen, If you follow that, keep feeding yourself. I'd like to see you increase your calories a little more I think you'll see streng gains within the first few weeks More than twenty four hundred You're at twenty four right now Well, I've been I was at twenty one and then here lately I have been up and it's about twenty four hundred. How long you been at twenty four U Maybe a month or two. All right, let's keep it at twenty four, twenty five hundred, follow map fifteen. And I think by week two or three you'll see your strength go up I thought about the anabolic You don't think that'd be We could do that too you could And the difference is that's only three days in the gym for an hour and then that's all you do If you like like Sal said, getting up every morning, that's kind of your routine, then m you would do maps fifteen, but you just do the two exercises. That's it. So you should So it really depends on you. If you prefer Just a three day week routine. We could do anabolic if you prefer getting up every day walk or even do some mobility the other days much I honestly likeag mass fifteen better for you Cing. Yeah. I think that's going to give you better results. You got a discipline getting up anyways. I think it'd be good for you. Yep. And I'm telling you right now, by week two or three, you'll see your strength go up Okay get that re Try something different because this ain't working for me. Yeah, no. Let's do it. I'm gonna send it to you right now Okay. And then you know what I and then you you know what I want Gake differentere programs and then we'll stick to that for now. And then we'll circle back with you. Here's what I'm going to do. Mass fifteen, we will take you three I think it's three month program. Yeah yeah. So follow that. let me have you back on in three months. We'll touch base again Thatounds good All right, veryer good. Thanks for calling in. Yep. Keep those cows there All right. Thank you. See you Crasina M, you know, this is where this is where studies get people so messed. fifty one year old woman stuck on that. tryrying to work out Oh, I gotta o. I gott to get osteopenia. I gott to do eighteen cs for her body part. Yeah. She's sitting everything twice a week Yeah. O hour workouts five days a week. wayay too much Yeah. I'm gonna tell you right now I'm forty seven. I've been lifting weight forever. I'm on hormones And five days a week of that kind of routine, I'd have to take breaks a lot because it would be too much fun. I sure it was osteopeniaa. I got it really like shook where like, I got to work out a lot more. Y. Yeah. Yeah. gotott to do the right amount Our next callor is Olivia from Texas. Hi Olivia. Howre you doing Olivia? All right guys, thank you for having me on. Yeah, how can we help you, horse Um, so essentially, I want to get one of your guys's workout programs I just kind of want your advice and your guidance based on like my past and my current goals of which one to get U rightight now I'm kind of between pushfulull legs and muscle, Mommy Um, but I also want to have the ability to I do my workout classes with my friends. I like to do pilates sometimes or I play a lot of soccer. I like to swim in the summer, so kind of just finding a good balance between it all Because in the past, I didn't really have much of that balance when it came to workouts and over exercising all that. So I really want to find a routine that I know won't overtrain my body and that will be sustainable long term. And then I have a couple of questions on nutrition and stuff. Maybe. Let me you guys answer. Yeah, let me ask you a little bit more about like like what's a typical week? Um, what how many days would you do like a pilates class, play soccer? Do other things like is it two days every week? you're doing something outside of what would be traditional weight training or is it three like what's what's a normal week look like Um, I A normal week I'll do like two leg days in the gym and then I'll do a back in biceps day and a push day. And then I play soccer once on the weekends with friends and then I'll take a plilates class Also somewhere in that week Um, and then maybe I'll go on a run or like someh other like maybe go for a swim. So soccer, some other sort of cardio and then four days of lifting and then one day of pilates. And then and they the running the swim, is that like typically like an hour worth of swimming and running? is a pretty accate or more Yeah, I'd say Like this morning, I was just gonna to go for a three mile run and then I ended up doing eight. so it kind of varies. Okay I'd say it's probably about an hour of cardiac. Okay that. And how long you play soccer for when you play at least an hour U, It's an hour as well.. And what was the sport you played when you were it says here you played a lot of sports I'm assuming called. I played Lacrosse, basketball, soccer, water polo tennis all in high school and then when I got I just graduated from college, but in college I also did a bunch of intramural sports. so football, soccer I was kind of in college, I was playing probably three to four sports a week. And then I was also running outside of that and lifting and it was a lot, but I've been listening to you guys and taking notes and knowing that you know, I was just doing too much and it wasn't really beneficial or adding to my life, It was kind of just taken away from it. So I've started doing a lot of research and scaling down on all the cardio and sports, but I enjoy them. That's the hard thing And I know that I want to maintain muscle, build muscle So I'm kind of putting an emphasis on that. But I still I don't know, I still think back sometimes like Maybe if I am training less that I'm going to lose some of my gains or not be as fit. and I know that that's not what you guys preach at all. So I appreciate everything I've learned from you guys, but I kind of just want to have like a set way of going about it so that I know I'm structuring it the right way and not kind of Going back So if that makes sense. We have perfect programs for you, but they're not the two that you were looking at So that's even that's too much too much volume for for what you want to do So like a one of our maps fifteen programs, one of the any any program in that series. So we have a Maps fifteen muscle Mommy. so if that like appeals to you like but that with the with the three days of kind of sport activity or classes taking, you really don't need that much that much training. If you're going to do a full hour workout, it'd only be like one day a week. That's all you would need. And you you'd build muscle, you'd get strong And that's enough activity to keep you fit and lean. Yeah, there's a difference between like what you can tolerate because you can obviously tolerate a lot. You've got an athletic background And there's a difference between that and following a program that's going to allow your body room to adapt build and improve performance. becauseuse right now you're obviously can tolerate what you're doing Like you can do it. But you're looking to improve And so we got to scale back a little bit. And the strength training, from what I hear from you, Olivia, Like you really like to be active That's prior. You have fun being active. Otherwise you wouldn't do. So So we don't need to make the strength train the center focus of your life.ompliment it.. Yeah, Its gonna be complimentary. And so a MapP fifteen program is perfect. Do you have is gym access easy for you? Becauseuse it's like a five day week routine, but you're doing very little in the gym Yeah, I live in an apartment complex right now. We have a gym but it's all the basic things. so I Yeah, just dumbbells and then a couple machines, but I'm going to send you maps fifteen muscle Mommy. That's your program.. You should start to see some strength gains. You'll have more energy when you go play soccer and swim. Here's what I don't want you to do I don't want you to get all crazy and ramp up your swimming and're running suddenly. And then let's talk about your food, your nutrition I see here in your in your email that're eating about twenty four hundred calorers a day Yeah, that's when I was I had to track it for one of my nutrition classes. And so that was Maybe six months ago when I did that, but that was when I was also Do a lot more exercise, so it's a lot Hungrier U and now I haven't tracked it in a while, but I think I'm a little bit less than that. But I definitely I always just look at my protein and I weit I fluctuate like between one hundred thirty, one, thirty two. So I kind of aim for one hundred thirty five to one hundred and forty grams of protein since I'm trying to build muscle Yeah, I kind of wanted to know what your guys' thoughts were on that or how I should change my nutrition. Yeah, I like what you're doing. Yeah. I think probably around twenty thousand five hundred calories would be great. Yeah, I would say keep if you don't want to get crazy into weighing, measuring everything, keep doing what you're doing with the protein. But I would also encourage you if you're hungry to eat Because even if you're less than two four hundred calories, you're training lifting weights It looks like you have a job where you're on your feet, probably moving around a lot too. and then you also have those three days activity That's lower on the calorie end. And so if you feel your appetite increase, I would tell you to feed it. Do what you're doing with proteininitely don't try to restrict. Yeah D't restrict. Like that's not what like if you so do the protein thing and if you feel hungry, you have another one of those high protein meals. like just eat another meal. like I would that would be the advice because there's a good chance that if you're only eating two thousand two hundred calories, we hit the appropriate amount of strength training with the activity you have, you should feel appetite increase. Yeah here's I don't want you to restrict from that because that don't keep you from building muscle you want to build. That's right. here's what you' feel when you start following mass fifteen muscle Mommy. You'll have more energy and better performance on the days that you play soccer and swim and run. And you also see some strength gains probably within the first couple of weeks. And an if appet How long is this program? Three months. Okay 'cause I have I'm actually G start training for a Spartan Ultramarathon in Southern California So an ultra I'm glad you to this now an ultra marathon Yeah, it's it's a sixty K and then also has the spar and obstacles in it. So I know That'm going to be upping my running probably after I finish this program. Okay. And so That's just gonna to add a lot, but I probably How much should I eat then? A lot more than ye. A lot more. Yeah. Do you have a training protocol for that? No. every time I train for a race I just I don't I just like eat more. But I definitely probably end up over training because I don't back down with my lifting ever. Yeah I just end up doing more cardio. All right, so here's what Iace. And used to a sport and race with the run. Okay. What's the name of our program? OCR Okay., here's what I'm gonna do muscle Mommy fifteen right now. when you're ready to start training for the Spartan race, we're going right now we're going to send you a discount code for another program That's literally designed for obstacle h racing Really? Yes.. So you could just follow our program. Yes. That's it. literally designed for sppartan races. Yeah. Oh my gosh.. Yeah, we wrote it with program. We wrote with Amelia Boon, who's one of the like winiest female athletes of. Yeah. So that program, after you're done with muscle Mommy fifteen Doug's gonna send a discount code. Just follow up Maps OCR. That's your program for. And don't add anything to it, please. One thing you add is calories. Thats thing eat more Eat more. feed your body. Feed your body. But I'm cur I mean, it'd be exciting to hear how you do through this. Just going to the muscle Mommy and feeding yourself in the appropriateount strength training, I think you're going to see great results from that alone Okay Yeah. Thank you guys so much. You got it Yeah, that was kind of. Oh, I just had like an extra question if about creatine. if you I think you guys have said you You think good things back routine? Oh yeah. take it. And then any brands in particular Yeah I like Legion. I'llnd you. I'll send you their link. Yeah. they got really good source of creat team. Yeah Awesome That's actually the one I'm taking right now. so that'ounds great. Oh, you're s., you're all good. A a gl. Yeah All right, thank you so much. I got it. Thank you. Good luck. Thank you B bye Yeah, that's good.'reving the right direction. I think she'll get great results. And I'm glad she threw in at the ultraar's very sporty. Yeah. Oh by the way, with ultrabear. you know, typical athlete. right Typical athlete and you said it really well with yeah, you can tolerate all that. you know, And so that's the that's the hardest part with an athlete's mindset is They've been conditioned to be able to tolerate to tolerate a ton. therefore they assume that, oh, I can do thisressing. Maybe I need to do more. You know That's the athletic mindset. It's like, I'm not doing enough, you know, maybe? it's like even the programs that she was looking at weren't appropriate with other days of like high activity. good activities. Yeah, yeah. She's running running eight miles, she's Pates is not so crazy intense soccer but soccer and swim I would assume she's not playing like she's playing soer No and rarely if you're playing pickup games on the weekend, it's rarely it's an hour Whenever I play pickup basketball, it's normally multiple hours that you're playing for. And so she's probably playing There's nothing wrong with like, you know, that mentality. you have to like moraal it by you know having complimentary training. Yeah. Yeah. Not to mention when you play a sport, you have seasons. you're in season and off season When athletes come out of that playing sports, their mentality is in season all the time.. So I'm not saying that Olivia could possibly ramp things up for a season, which she's going to do for OCR. She's going to do it for sport and racing.. But that's not how she trains all the time. She will burn herself out. Yeah. Look if you like this show, come find us on Instagram. It's Mine Pump Media. 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