Prioritizing Sleep and Personal Growth

If it wasn't for Air Tasker, I wouldn't even be having this barbecue tomorrow. grills still in the box. TV's not mounted for the game. and apparently Half my friends are vegan now. So I hopped on Air Tasker, posted my tasks, set my budget, and bam My tasker assembled the grill, mounted the TV, and even potty trained my dog before guests arrive It looks like a plan this weeks ago Go to airtasker. com or download the app. Air Tasker. Get anything done body and expand your mind. There's only one place to go M are mind. your hosts, Sal D Stefano, Adam Schaefer, and Justin Andrews You just found the most downloaded fitness health and entertainment podcast in the history of fitness podcasts. This is Mindpump. todayoday's episode. callers called in, we had four of them, and we got to coach them live on air, but this was after the intro. So in the intro, which is about fifty five minutes long today We talk about fitness, exercise, fat loss muscle gain, current events Family life, always a good time Look, if you want to be on an episode like this where you can call in and Adam, Justin and myself can coach you Here's what you do. submit your question to MP L Caller com. Now this episode is brought to you by A few sponsors. The first one is Legion. So today we talked about their rice Krispy protein Treates fifteen grams of protein per one of these bars, they're delicious, they're hyper palatable. hit your protein targets with a treat They have many other supplements. goo check them out. Go to buyleegion d. com forward slash mind pump and you can buy two, get one free if you use the code MPB two G one. Soll write that down. That's hard to remember. The next sponsor is Kon. Today, we talked about their essential amino acid supplement. So here's the deal Esesssential amino acids have been shown to boost recovery, build muscle, to boost something called muscle protein synthesis. That's the muscle building process. But here's a problem Lucine is the amino acid that triggers that to happen. So if your centrial amino acid supplement doesn't have enough leucine It's almost like a waste of time Here's the deal. Kon's essential amino acids are forty percent loosine. so you get the muscle building effects. with a smaller dose Go check them out. G to get k on. com this G ET kio n dot com forward slash mine pump That link will get you twenty percent off This episode is also brought to you by Element. This is an electrolyte powder you add to water No sugar nor artificial sweeteners, thousand milligrams of sodium because it actually makes a difference. If you need electrolytes, you need the sodium Today we talked about their iced tea flavor, fifty milligrams of Caffeine and it tastes delicious Go check them out and you can get a free sample pack with of their most popular drink mixed flavors with any purchase but you gott to go here. drrink element te d. com forward slash Mind pump. alsoso the No BS six pack formula, the A and core training program to build your abs to make your core looking incredible at the beach, half off. fifty percent off plus we revamped it. It's brand new looking, new videos, new demos It's half off means it's only twenty eight dollars fifty cents Go to noBS sixpack. com So that's noBS number six pack. com Use the code number six pack. So six pack for the fifty percent off discount. 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 talking right now, hit pause, head on over to mypumpstore. comot That's it. enjoy the rest of the show Here's a muscle building hack. Do an exercise you've never done before and get good at it. That's why we came up with the seven best Muscle building exercises, I'm pretty sure you've never done. So check them out, Aem to routine, W what happens. Let's go. Yeah, this is banger is on here. Yeah, it's an interesting list right here Yeah, it's just, u De Deinitely different. I'm like, I'm looking at it going like, I can't remember the last time I seen anybody do any of these in the gym. Yeah, and I'm just gonna, you know, a little bit of like, I guess history or context. Lifts fall in and out of favor. with strengthing all the time. We've been doing it for so long that we've seen trends come and go. Yeah. And it's not because People stop doing an exercise because it's not effective and then they start doing some because they're effective. Sometimes that's the case, but oftentimes it's because they just get popular because of a particular lifter or let's say, social media person promote something like I'll give a good example, okay? I was training people in the late ninetyies, o I started as a kid And for a long time, nobody squatted or deadlifted Nobody did Barbell squats or Barbelluff. And it wasn't because they weren't effective. Everybody knows now They're super effective It's just bodybuilders weren't really doing them at that time. They were using leg presses and other machines and So people just kind of stopped doing those things. gyms weren't set up for it as much. That's right. So people kind of stopped doing them So that's kind of, you know, one example of how and why. So I at one point in my career as a trainer, I started to study lifters from like the brronze era, the silver era, the Glden era. I started looking at Olympic lifters and some of the auxiliary movements that they did and power lifters and I started to find all these exercises I'd never heard of or done before type li. Yeah, and I would practice them and I'd get these crazy benefits. And part of the benefits were, well, number one A lot of the reasons why lifters did these in the first place, especially bronze era or especially strength athletes because they saw carryover. They would do them because They were exercises that made them strong Um, so that's you know, kind of one reason And number two, they got great results on their bodies. And so studying these U I was able to include some of these exercises I never done and you get those newbie gains again. And you do an exercise you're not good at because you've never done it especially if you're an experienced lifter and you start to practice it and get good at it You get these gains that happen Yeah. And a lot of times it addresses like weaknesses that you don't realize will fill a lot of gaps for conventional style training. And so like you start to kind of venture off and do a little bit more obscure type lifts, but they probably fell out of favor because they're a little uncomfortable, you know, it's true a little challenging for you to get in these body positions, but once you you know, adapt to it get strong at it. It's amazing what now you can take that into just your conventional lifts. Oh, especially these that we're highlighting right now. I mean, I'd argue that I don't there's going to be very few people that attempt any of these and don't don't Do they feel good at them? Yeah. know. most people this they'll be And so even more reason to st listen, if you're if you've been lifting for more than three to five years. You know, the gains come on much slower at that point, right? If you've been consistently lifting like after three to five years, the gains are slow. And so You're always looking for ways to see a jump in strength or a change in your physique And one of the greatest hacks is finding a novel stimulus like this and a novel stimulus that has all kinds of benefits in carryover is like a win win. It's like these These are not just like novel stimulus because you could do weird exercises that are novel. but these are great movements that pedigree. Yeah And then that carry over to Justin's point to other traditional lifts that like you get good at these and you'll see the bench press and the squat and the deadlift go up And all those. So doing you know, a phase of some of these movements incorporated into your routine and getting good and strong at them have tremendous benefits. Totally. So I'll start with the first one. and this is probably the best example that I can think of of a lift that went from being the most Popular One of the most well known lifts to complete obscurity. Completely forgotten. And it's the bent press, the shoulder bent press The This old timey lift, I think there is of all these. This is how they competed. There were a few old time lifts like the hip, you know, I think, what do they call? likeike the hipip hip lift or whatever one bas a big hip braidge Yeahah. Yeah, something like that overhead pressing in general. But the bent press was like how you challenged other strongmen. So you look at the brronze era, You had these men and women who they kind of made a living by competing And the way they would compete is they would do these exhibitions and they'd challenge each other. Can you do this? Can you do that? They challenge the audience. And the number one lift that they would compete over was something called A one arm event press. How strong were these athletes? I pulled up the like one of the world champions of the time This was uh this was This, by the way, is still standing one hundred twenty years later. So this was a long time ago. Arthur Saxon He was I think he was from Germany He waitt still standing as the Really? Yeah. So trip off this. By the way, this is a one arm Essentially shoulder press, but this is a technique. You can look this up. We'll post this in an example of it if you're watching this on YouTube. But you're lifting something, you're bent sideways with your arm and you're using leverage to get the weight up and then you stand up straight with it. So you're holding this really heavy weight straight up above your head with one arm. Arthur Saxon, very muscular, by the way, this is before Uh supplements First D definitely no steroids. didn't exist back then, but this was for supplements, okay This guy weighed about two hundred, two hundred ten pounds. He had the official world record of three hundred and seventy pounds. This crazy. One arm. three hundred and seventy pounds above his head. That was he was five, ten. Now hundred ten. The origin of this was it because this was the the best technical way to get the most weight single arm above your head. They figured out the best technique, which by the way, if you've never done this, you're going to suck at it. Yeah. But when you practicing get good at it You're able to lift a tremendous amount of weight. You're able to really connect other muscles and not have it really stop there the shoulder joint. and so it really requires a lot of like focused connectivity and recruitment on a level that like, you know, obviously like if you master it, you could do crazy amount of weight. So yeah, you're going to have strong shoulders from doing this, but you know what you're really going to bulletproof Y low back. Oh yeah. your core core well are going to get your hips. Yeah. I mean, this is going to make you like to use it. That's why this is so good. And so it's just like and I'm sure it fell out fair because like anything else, I'm sure people did it in didn't do it right, got hurt, all the things like that. But you start with a really lightweight. Now this is in maps time O time drink. Old time. This is a lift and old time that you work up towards being able to do with a good weight. Yeah towards the program Such a cool lif. Such a cool lift. Next we have the circus press. one of my favorites. So circus press we got introduced to when we wrote Map Strong, right? That was the one we o. Yes. And the circus press it looks like a one arm dumbbell push press, essentially. Yeah. And this is a lift that strong men will do in competitions. So you could see in strrongmen competitions they'll do something called the circus press And oftentimes they're pressing kind of like a circus looking dumbbell. Yeah you know, like the Thomas Inch dumbbell. They're pretty much cleaning it to the shoulder and then You're push p it out of that. Now, the reason why and you could speak to this out and the reason why I like this is it builds my shoulders. Oh, dude I mean, it so If you don't know how to because bench press or the bent press is a more technical lift. Y And so and admittedly, I'm not great at that. Like it's I have to still do really lightweight when I do it because my technique isn't there. But I can circus press a good amount of way because it's a little bit easier technique way less technical. And so therefore, being the aesthetic guy who likes to see my shoulders develops like that, I saw lots of benefit from the circus press because I could quickly get the technique down And I could start to really load it pretty quick. And then now I'm able to single arm press a dumbbell over my head more than I could any sort of strict. Get more of that fast twitch stimulus. Yeah. Yeah a lot of people neglect. I thought Did' I see you do this with one hundred twenty pound dumbbell? Yeah. Yeah. It's got such a mse. Yeah. I't think I for got that. I love these kind ofifts..'s right my alley. Next up, we have Zottman curls. So Ztman curls are curls with where you're supnating on the way up, pronating on the way down This is phenomenal for the brachiialadialis, the brachialis, and just creating strong wrists and forearms. And it fell out of favor because it's not bicep centric, like a traditional curl. So anytim someone does curls are like, I'm just building my biceps. and their ability to pronate, supinate, which requires the biceps and some other muscles and the strength of the wrist, especially in the strength of the wrist in a pronated position. is super neglected. A lot of people who are really strong, who lift weights, you put their wrist in a pronated position and suddenly they're flimsy. U, and this will strengthen the heck. out of your arms and lifters did this back in the day because Well back in the day, they needed strong wrists to do all the other lifts they're going to do Yeah. So I love this section. How often have you seen this movement to benefit somebody who has issues with like tennis elbow Tnis elbow L's elbow. Like you Be a lot of times that's due to weakness and instability in the wrist. And if you don't ever train everybody trains in the same plane when they do curls. And articulating the risk, pronating and supinnating like that through the movement, tends to eliminate that or keep people from more stability,. Yes, keepeps them from dealing with that issue. So I think it's a great movement for that. Sortly. Then we have weighted windmills. Also. I never attempted a windmill So, what program was it that wasas it prime? Yeah, Prime, we did the test and yeah, and we started to use that as like out a gauge. Yeah. It was prime. I'd never done a windmill before And I will never forget this. So when did we create prrime? was it eight years ago? Well, we did it did did we I think we did it even earlier on a Mine pump TV There's a video of us Justin teaching you and I on Mindpump TV I couldn't get in the position Yeah withithout weight. And I remember that lit of fire under you to go and get good at because you're like, I couldn't even could couldn't get in a position. Yeah. I'm like, what's wrong me? Yeah. I can't do it There it is right there. Yeah. And so it's really, really good for it's actually great for shoulders. It was nine years ago that video right thereo. It's really good for shoulder stability, but what it really does is it bulletproofs your back, especially if you like the deadlift. And this is why I liked it.. Be I have a strong deadlift. It's my best lift. The lateral stability part is where I would have the whole strength. Oh man. It's like when I deadlift heavy sometimes I'll get a little bit of SI joint pain. This is like in the lower kind of sacrum area on one side. Aing the windmills got rid of it. Wouldn't you guys agree to, this would be a good regression or a place to start somebody who wants to get good at the bent press In old time, it maps old time you start with. Yeah. need to get you want to get good at a traditional windmill that's a slower, more controlled movement, lighter weight and really figuring out how to do that and load the body like that. Well just yeah, even getting in that position, holding, sustaining it and adding now tension. Yes. A lot of people like have, you know, weeks of work with that just to kind of get comfortable. Right. So if you don't have our program and you're not following because we program it that way. right? So if you don't have it, then And you're taking the list that we're giving right now. before you jump to trying to get good at Bent press, first get good at weighted windmills.ure. If you get good at weighted windmills, then you could progress to a bent press. Bent press is definitely a progression to that movement. U then we have heavy overhead carries Now this this got my interest a while ago and I'll tell you why in just a second, but I didn't really implement them until Justin encouraged us to try these So I always liked overhead pressing I thought, you know, it's a cool exercise to get stronger and it is. And I didn't really piece together that I needed strength at the top where I was stable, where I could hold something. That's what this does exactly. So once I implemented it, I saw these hu strengthains, but the first time My interest was peaked. was watching Olympic lifters do overhead squats. So Olympic lifters will do, you know what the Olympic lifts are. So we know the you know, the cleaning jerk, the snatch, we know all the Olympic lifts But they also break those lifts down in their workouts And one way they do this is they do something called an overhead squat. So they'll have a barbell set up on blocks They'll get underneath it and squat it up And the amount of weight they can hold overhead, It's unreal is unreal. Yeah. It's unreal. It's more weight than I could squat on my back. Yeah. And that just you want to talk about shouldersvice physics almost is quite trippy. I know I geek out on that stuff too, especially when you really know how to pack the shoulders properly and really utilize You know, your back and all the surrounding muscles to support it. So you train that and you train it with locomotion and it actually like adds those variables those lateral stability, the rotational stability you have to account for. So this has always been one of those that I always go back to this and then even then, you know, adding in a longer lever to that. So like in old time strength we have You know, the just the barbell itself. It was forty five pounds, but just holding that with that long lever puts the added level of stress on the wrist, stability and everything else. So it's such a great movement. Yeah, adding these to my regimen got my overhead Presscope ten pounds, which is a that's a lift that I have difficulty going up in. and it's just again, what Justin said, walking with the weight makes it move, which requires more stability. So you just lock your arm out, hold it up above your head, walk Real steady, switch arms, could do with a dumbbell, or you could do it with a barbell. Doing these changed the way I even shoulder press and stuff. And what I mean by that is I saw so much value in the in range as stability components of a press Because traditionally coming from a kind of bodybuilder mentality, don't stay at the top. You never stay at the top. You're always, you know, the thought process keeping tension on the muscle and so you Right. And so you would always be just a little shy of locking out and you would come right back down and every almost every movement that you do, especially something like a shoulder press And man one of the things that blew my shoulders up was being able to stabilize really heavywight over my head And so even today now when I do even even if I'm seated and I'm being lazy and I do a seated press, I will always stabilize and hold the top now because I think there's just get a better pump too. Yes, getet a better pump from it. I've seen better development from it. It's better for the shoulders. and so I think there's tremendous value and I think a great place to start is just overhead carries. Getting good at stabilizing the we, adding the walking component in there. You learn to kind of do that. And then you can start to carry that over into your push presses, your circus press all these different movements where you'll you'll stabilize that weight to the top. And I think you get lots of benefits toally. Next is a lift I love Can I implement this? I haven't done it in a routine in a long time. It was a period of time you're doing that for for a hot minute when we We had the green turf out here. You were on a kick of how much you could do that way. Well, it's just it seen you do that. It got my deadlifts really strong. It's stable It created crazy stability in my spine It made my hands really strong Yeah And just overall, There's some lifts that I can do. I know you guys know what I'm talking about. There's some lifts that you can do that make you feel big And then there's lifts you can do to make you feel strong. Yeah. And this one makes you feel I don't mean it make me feel strong because I'm lifting lot of we. I mean in my everyday lo. Yeah. likeike my everyday life just moving around When I was getting good at this, I just felt Really strong. Like I could move things and lift things and do things. I just felt super strong because I was strong at like strong in movement. Yeah, I think there's there's something to that. I think there's It's great to really focus, you know on highlight like musculature and like I'm trying to build this up in this stationary position. but you know now you add that in movement And to your point, I feel the same way. I feel like when I focus more on like moving type exercises with heavy loads regular life is so much easier everything you're doing. Well, I'm trying to think of something that challenges it like the central nervous system being lit up with that much intensity from your fingertips all the way down to your toes like that. I don't think they're even like so a deadlift, a real heavy deadlift would be closeed, but there's no movement. There's no there's no stability component to that or not as much of a stability component as it is to moving because you could you could actually a lot of people can actually do almost deadlift or carry almost as much as they can deadlift. I when you were doing that, you were doing Oh I got five hundred pounds. Yeah you can the holding five hundred pounds and moving man, you get you get strong at that and like you said, from your fingertips down to your feet and toes and core stabilizing that. I mean, I don't know if there's anything that can just overall stabilize and strengthen the body in one one particular movement is that such a great movement. Yeah. And then last, this is a lift. It's not gonna to build crazy muscle But I the value of this lift came to me as a trainer. When I would train clients, a lot of clients I had like to run, a lot of people like to run. And the most common issue that people will report from running are shin splints. And they'll do all kinds of things to fix their shin splints. Things like taping their shins You know, massaging my calves, taking time off, changing my shoes And I'll never forget this was just the stupid idea that I had. I just guessed. I'm like, hu, it's on the shin inflammation there, the muscle, the tibiialysis there. What if we strengthed The Tibby Alice. So we did Tibby Alice raises. Yes. And it fixed everybody's shins instantly. This is the biggest hack I've had with athletes. It's the dumbest thing. I'm not even joking. It's completely mandatory. and I don't know why we never learned that. You know, this is one of those things I point back and I'm like angry about it. Yeah. use this. Yeahah a lot. in my career and especially if you get into plyometrics, if you get into anything where you're explosively moving, like this is like It's critical for you to really kind of build up that strength support system. It's funny because it's like comparing to any anywhere else in the body to develop the quads and not touch the hamstrings would be ridiculous. It would cause pain yeah because develop the biceps and never touched the triceps would be ridiculous. It's like it's the opposing muscle of a muscle that you use like crazy in all these athletic movements that you do And to completely ignore it is is silly and it's crazy. So it does seem like such a tedious movement. But boy, if you play if you play sport recreationally, you like to go on runs. and if you like you want developed cabs That was a thing that for me, for me I started incorporate this makes your cal like. Yes from a development perspective. that's kind of how I got to do it. I wasn't at that time I wasn't doing any sport U But I was doing everything I could to give the illusion of having bigger calves on stage And it was like, why don't I develop the front? You know what I'm saying? I put all this effort in the back all the time. What if I develop the front? Oh, what do you know? my calves look way better. But it's literally's I just echo with what Justin said. It's the dumbest, simplest, most straightforward solution shin splints, and it's so dumb because it's so simple. And before I figured this out, we did all kinds of we were icing our legs. Oh God all the time kill us. That's just what we had to do. But if you look, it's a tibia and the fibula and the tibiaos sits on top of it and shin splints are essentially inflammation in between those two bones.. And it's from a weakness in the Tibia. That's it. strength in the Tibia bo.s are gone. I mean if you're run, if you're runner listening right now where you get shin splints from hiking. Sometimes people get it from hiking. Yeah. You do some of these like twice a week, boom, fixed Oh cured. You pair that with some ankle mobility and the because that's that'll exacerbate it, right? If you have poor ankle mobility and you do a lot of sport like that, it'll it'll make that it'll make the shin spunnts even worse.. You do some combat stretch with Tibialis work and that's like an instant an instant fix for. I, I was' gonna ask you, I saw you eating Another one of the Legion Rice Krispy. They have new ones. What? Well I think they're new at least they're new to me. It like a flavored one. Yeah you know yeah, they originally just had kind of the rice Krispy treat one. Now they have like a chocolate chip, peanut butter one. One of the backacroows fifteen grams of protein?.ese They are so good.. Are you hoarding all of them?. So I'veready box them I So do you? I got a box get It's one hundred ninety calories So it's one hundred and ninety calories, fifteen grams of protein, and it tastes like a rice Krispy treat with chocolate chips inside of it. so I' You know what I like those for? killing it. You know what I like those for? Okay. so obvious reasons. It's you want a treat. you want hit protein targets, Here you go, better than eating a regular rice Krispy treat tastes almost the same. But you know what I really likeem for peoplee on GLP Because their appetite is so low and so difficult and that hyperpalatability can help. It does help. So it's like fifteen grams of protein and it's so palatable. tastes good. Appetite a it. Yeah. It help helps them hit those protein targets, which make, you know a big difference.. Lion hit it out of the park with. I know was so good. Dude, didid you see, I gott to read this to you guys? So they did I'm going to read it because I don't want to mess it up So they had AI analyze Oh my God. They had AI analyze like stock Uh I re it to you A platform called GovGreed built a seven layer machine learning system. Dude, this is AI is great, right? Dude. This is all d exposed. E This is all public data. But it's just so much of it. you need You'd need like ten brilliant mins to go through it for months to piece this together So what they did is they use a machine learning system that cross references everyvery stock trade disclosed by every sitting politician against the bills their committees control The campaign donations they receive and the companies that their votes directly impact. How is this not getting? Thised to be like in front of everybody. Listen It scored all five hundred and forty politicians currently in Congress. It scored them. Okay. fifty six per So this is what's crazy. First of all, it should be illegal. Yeah. Oh ye, illegal. They're passing laws on companies It's like an unfair advance. It's like insider trading, like crazy. It's like It's like sports reps betting on the games. Yeah. This should not be allowed. would be able to like make a policy that directly affects mark exactly like that is ridiculous. Why do we not let the NBA reps bet on finals games They directly can influence it Be that's whether they do it or not, doesn't matter. It's the fact that they can influence it. And the fact that politicians can influence regulation that influences the stock market. They don't want to change that. You know, it should not be allowed. voters need to change. And by the way, this is wild This is why you have these politicians who because how much does the Cgress personerson make? Was it two hundred and fifty grand a year, Doug? Yeah if that. That's on the high end. So you're making like two hundred grand a year. You live in Washington, D.C. It's expensive as hell. There's Yeah. So you're not making a ton of money. They're serving us and they' and these guys are Millionaires, some of them worth a hundred million dollars, two hundred million dollars. And it's like, how are they doing that oututside? Because they're the best stock traders in history. That's one hundred seventy four thousand dollars. two hundred seventy four or one hundred seventy four? Yeah. one hundred seventy four. And and a lot of them live in and some of them live in I mean, isn't this This be so illegal. Yeah, nobody. like what you're about to share and show like is anybody surprised? Everybody knows this. And isn't this why you want to get in office is that you know this You're not going for the most of these people are that is their incentive. Most of them. Imonderike becausecause you know you're not gonna get paid a lot. Yeah. And a lot of them have like legal degrees do a different profession that pays them more than They have a passion for helping people. Yeah that's It's what they sell. sell lemings. Sock. So check this out. This is what have found. fifty six percent of every stock purchase made by Congress in the last sixteen months was on a stock directly affected by a bill the buyer later voted on. So that's over six thousand out of eleven thousand total purchases. moreore than half of their stock buys are on companies whose fate the same politician was about to decide three hundred and forty three of the five hundred and forty Congress members actively trade stocks while holding access to nonpublic legislative information. They know what's about to happen. They know that this things and they trade This is crazy. And then you look at some of their like value, like Nancy Pelosi's portfolio, do you know how much she is She's one hundred ninety four million. She's gotta be one of the top ones in there. Her greediness score, according to the thing, was ninety eight out of one hundred. Oh my God.. ' ins. So, what's crazy about this is there's an act called the Stock Act But they're sitting on it. Do you know why? Because they're the very people that need to vote on it to make it happen are the ones that are making the money from. I mean So they're just not to go into like family too 'causeuse you see how like Oh yeah. residents and everybody else, like their family benefits. I mean, even if we just got money evenven if you just limit it It still would be like it's super cheating what I'm saying is like, okay, so because if you if you got rid of it completely, which you would think is the right thing to do, then nobody wants to do it. The job. G You know who I want to be you know who I want to run government? Some who doesn't want to do it. Right. I'm serious. real. I'm serious. The person who desires power is the last person who should have power. Yeah. That's just a fact. Yeah. So it should literally be like,, okay, whatever. I guess I'll do it. It's a duty. Cool I mean, it would be the ideal way because you would get people that didn't really want to do the position and it would organically shrink government too. Totally. Be it's like, listen, we don't have enough people that want to do that thing. So we Thisinds of This reminds me of when the FBI investigates itself You know mean? Yeah For fraud. It's like if you take it's like a company taking an employee, give yourself a review. Yeah you know should get the reports on my desk money. Yeah. Oh, I deserve a raise.. I know. I just think it's so crazy. you know what I wish I because I know there's pages that are dedicated to just following these politicians' bets. I mean's trying to shut those down They have, yes. If peopleeople do well actually that have been following those too. They just copy their m Yeah directly. Just follow what they're doing and and buy what they buy. So And what makes me really mad about all this is that these are the same people that rail on entrepreneurs. Yes and people who create jobs and it's this hypocritical system of How do you know? since you went down the stock thing and obviously it's been a topic with SpaceX going on and we've been talking off air a lot about all this stuff like that. Something that I'm super curious about, I don't know, I maybe helped Doug Google this It is I feel like a five year old w Well, I don't even, you know I say I should say, I don't even know how I Google this, but what I what the stat of what I'm trying to get to the bottom of is Um people that buy stocks today is radically different than what it was just thirty, twenty five years ago. Oh yeah with Robinhood and like you have more young retail buyers. It used to be something that was just serious investors and you or you had you hired someone to do it and then each rate came around and that kind of changed it a little bit. Robinhood has really changed it. And so I'd like to see How much of this market manipulation is just retail buyers following trends and doing st versus organizing. True huh? They have to organize because if they remember they did that with Game Stop. Yeah. Remember they all got together? I mean that's not they don't really have to organize se. like For example, SpaceX is a great example of this. It is in my feed on every everybody's talking about it. you know So it's got so much heat behind it that there's so many people that just follow T. what you're saying, like social media hypes. Oh yeah I mean, that's I mean, there's so much of that now like is is that now twenty percent of what our investors? Are they thirty percent Are they half? I don't think so. I mean, there's such you're talking about huge valuations in the average buy. That's why twenty percent would be craz' crazy Be big money is moving like black rock and stuff like that it was a dude that just bought like another two billion You know, shares of billion dollars. Yeah there's people that are really moving it. But has it crept up from twenty five years ago when retail buyers couldn't even move make an influence on the market way now that retail buyers now make up twenty percent of investing, which if retail buyers can make up twenty or thirty percent, even though it's not black rock, that's nothing to sniff at. Doug maybe you Google this. what percentage of stock investments are made by everyday Rail investors, that might be a good But I bet you it varies between, know what company Right Just in. We also have four hundred one K's and stuff. so it might put that in there I know that's why I didn't know how to Goole it to get to the what I'm But you get where I'm going, right? Yeah. There is definitely. I mean, I see this in u Other markets also, like you see it in the card. T you thirty percent of total trading volume equity markets, but in total outstanding equity ownership, retail investment okay, so total ownership is slow is low. the majority. ninety percent of all corporateock is controlled by institutional investors. Like mutual funds, hedge funds and pension funds. So not a lot And I wonder how much of that has changed over the last twenty years? That's like is it was it before ninety nine percent? And now it's now they've moved into ten percent. That's good question. Yeah. So I'm curious to how much Because I see this in like you're probably right because remember four one Ks haaven't been around for a long, long, long time, right Like it was pensions for years and years and years. and there wasn't this And even that I think there's what I think there's more of it.s there's more random people buying five hundred dollars worth the stocks, a thousand dollars worth sts than there was before. Now, it takes a lot of those to make up for you know, one even of that is kind of l. Yeah one fund. You know what I'm saying? I mean, I think it's it's interesting and I think it it kind of leans into Doug was talking about this off arow just about how crazy this this the stock market run that we've been on. But if we've had this over the last twenty years, every year an increase of retail buyers coming in, it's going to impact that. Now it can't swing the market the same that Black rock and some of these big ones can, but it absolutely could s it on this like this doesn't make sense that we keep going. You know what it's wild too. I was just thinking about because as I'm talking, like I just mentioned that dude that I think he bought another billion dollars or two billion dollars worth of just SpaceX Number one, I was thinking about, man, the Cahonies on someone like that to take a billion dollars. That is a huge. But then here's the other thing. when you're a big time investor like that, your move influences a lot of people. Like you go put a billion, everyveryone's like, o God, we should buy this. Yeah. And right out off the gates. You're t the momentum of the stock. Yeah, It's got a big influence. I know so crazy. Anyway. I want to bring something up in regards to essential amino acids. because their use is pop is getting more popular especially with GLP. Uh consumers? Yeah. and It's important so this is really important to know when it comes to essential amino acid use the looucing content has to be high. othertherwise it really doesn't do much So Lucine is the trigger, Iino Won Lsing is what tells the body to go into muscle protein synthesis. Then it has the essential amino acids there to do the job. But it's loosing that triggers the thing movie makes the most valuable in there. Yes, forty percent Your essential amino acid supplement isn't forty percent looucsine. You have to take twice as much or three times as much to do the same things. you're taking all these essential amino acids. But the looucing is the trigger. And without that trigger then you're not going to get the benefits. And the data on this is really, really good and really, really clear. Well, I remember the last time we talked about Kion and we were talking about this, I had remember we had Doug L Copic, it's the more expensive ingredient of all the ingredients too. Yes. So if there's going to be an area that a company pixyust or goes short on, it's the most expensive of the most expensive And if the average person just hears, oh, when you're on a GOP one or o the benefits of EAs and they don't know how to look at how much leucine or how much continent like You may be buying a and you and you strictly buy because oh, that's the best deal There's a good chance that the reason why it is the best. think the same. You think it's the same because you look at the product because it have the same stuff in it, but the amount of it matters. What they don't show and this is what yourre not great essential amino acid companies will do is they won't tell you the amounts of each amino acid. It'll say total, total, you know, twenty five grams of essential amino acids or whatever or five grams or whatever the number is. without telling you what the Lucing content is. So Kons is forty percent So of the total forty percent of it is coming from from looucing. No other stuff is good good. Speaking of protein, by the way, there's been an advancement in way protein formulation. I'm going to pull Hey, whyy since you're bring that up, what's going on with the I've seen posts now quite a bit this around a shortage There's this fear that we're going to have a shortage. It's already happening Is it? expect weight protein to go up in price. No way. That's right.. Everybody Thanks soy Weight protein is it's a good source of protein. It's also one of the best ones to add to foods U And it's so many foods now are trying to fortify with protein They the demand on why protein is going through the roof. So demandOP kind of markets influence this a lot, they think. That's part of it. There's also now public awareness on the benefits of protein. I mean, you guys are seeing You guys are seeing this, right? with like food pyramids, Doritos chips with added protein I mean they they're throwing protein in everything now. So that's what I was curious. So that's why the shortage is because so many companies now are sprinkling is public awareness, dude. It's likeP I think GLP use has increased public awareness tremendously around protein. People have been speaking about protein now for a while. We have. I think we da. I think we are already on that track the last ten years and I think because you talked about that. you talked about that being I mean, early on in the podcast, you talked about that being like the The thing that we would demonize because it because at some point. Yeah, because we' there was such a hard push for it and then we'll counter and come the otherirection. What's your towards crickets now, whichich I see no, I see I see the push backack on the high protein already. Yeah. Yeah, because it's become so popular now. now it's in everything. And now you have the other talk the other side that's coming back and being like, oh, this high protein is a bunch of BS So it's like think of shortages, right? You think of people stockpiling and like freaking out. There's going to be a bunch of bodybuilders. Overnight rich. just like we're just just freaking out. Yeah Yeah, you know, and theyre army getting. They're the on stockpiling right now. Yeah Like with the toilet paper covered Doug pulled up The hosts of Mind Pump podcast frequently discuss the demonization of protein. They initially featured this topic on the main subject in episode one aired in twenty twenty. Wow, that's what AI actually says. Well, that's cool. Did you type our name in?? Yeah, I did, yeah. Oh, Doug, I thought we were cool for a second. no, I had to give it some Yeah. anyyway, so there's new technology. and how they're going to improve the palatability of why protein. And believe it or not, this is a science dayaily. makeake make it better even. makeake it taste better. It already tastes good. Its taste even better So this isn in science data. This's just so weird, right? So this is ye So the title of this in science News. The secret behind smoother, better tasting protein shakes, this was at of the University of Reiting And it's a new way protein manufacturing technique would make protein shakes taste better and feel smoother in the mouth. So they've traced unwanted bitterness to concentrated minerals and found a way to remove them without sacrificing the improved texture. So they have this technique of improving the texture of it. So wheight protein is kind of thin You know, like like caseine has got great mouth feel. Have you ever had caseine protein? Yeah. It's got like a nice creamy texture. Why is kind of thin. Yeah. They found a way through processing to make the whey protein have that nice mouth feel But then because it's got a little bit of bitterness because of these minerals that they've also removed. So now they're like Oh, cool, we're going to make whay protein even more Palatable That's really interesting. I know 'Cause I think they'ves there's some companies that have just really hit it out the park with the way protein shakes taste now. I mean I remember protein shakes. You remember Yeah. I remember protein shakes when we were younger and they were not you had to choke them down. You remember, I know you did I I had themem all. I had the eighty two boxs of EAS Mopplex shakes that were like cake batter. Yeah. like you It took me like three hours to get hold of my.es. It would like pour out how slow. Yeah It was cake batter. It was so Thick and hard to choke down. I My first protein shake was my dad bought it. So my dad I told you guys he had like a short, literally three months stit ofifting weights because one of his One of his helpers talked about much he could bench press. and so my dad bought a weights set that he ended up only using for three months that I used later on And and he bought protin because the guy told me you got to take You had to take protein shakes, somebody's like, o Okaykay, so he went to the sporting goods sts because that's where you had to buy them And it was a it was a Weeder had the picture of Weiener and no one was farmed across. and he looks all Jack like this And I can't remember the name of it. It was a weeder It was a gain, it was a gain or shake It might have been called muscle Builder or something like that And it was bros chalk It was char. Well, that was like the AgeNC gainer four thousand or whatever they were that were like that. that were super chary Mega Mass. Mega Mas four thousand. wasn'teg. That's later. So that was meegamas four thousand was later. I remember that. Doug, look up Weeder, gainer and protein shake nineteen ninety four. that up and see what the picture look I think eventually with that new technology we'll be able to get protein soft serve. Oh that would be so good. Oh, that would be hell. Well, I mean, we already have the Ninja creamy does a pretty good does. P prettytty good job of making a protein shake taste like ice cream. click on images becauseuse it might pull up old school pictures. I mean, I can't wait if Sal's time about this new technology, you put that powder in there. That thing already tastes like ice cream It's gonna be amazing. I mean, yeah just Oh, there's one right here out of it. Oh, and then there was that one That's right, Mike Mencer was on the picture of that I also bought that one. Boy, this is bringing back memories Dynamic weight gainer. That one's a weight gainer. And it was just, you know what it was It was protein and dextrose That's how they made the calar. sug wasra was a sugar b of Dxtrose in there and That's hilarious. Do you want this one right here, maybe? Which one? Weight gainer. No, I had a picture of him on the cover. and know it wass funny though, as he's going through all these, I think I had of these Every single one. I think I tried. There is't one there that I didn't try. Yeah. Most of them. Yeah. Oh, there you go. There Dynamic weight gainer Bro, look at that. I could taste it right now. I swear nice. Don't leave it in. Does it still exist? Can you still get it? No. I don't think you still can't get it.. That's in the ninth. Wow. lookook at that, dude. I actually You it was camy. What is it in? salad? Looks like it's in like a That's a readyer dr. It does Oh, that's a ready to drink. Yeah, no, mine was it was like in a They actually did those in ready. It was like a cart. I didn't have it like that. It was in a carton with like a plastic lid that you peeled off. L like oatmillk. And it didn't even have a scoop. You had to use a tablepon t don' tell how many tablespoons? No, that was like a huge. That was a huge invention when they started put the plastic scup inside there. Yeah Dude. talkalk about that. You know what's funny? they never solved. did any company ever solve you lose it at the? Yes, that you that that you'd have it at the top always. Yeah, solved it. I don't know who did, but it' they put the long hood The long handle. No, the long handle 'causeuse no matter what you can grab long handle. Yeah. I tried that one. I used that's the one I used on the very right. Vintage Joe Weeder. Dynamic muscle buildilder. Dynamic muscle builder. Yeah. Oh my God. You know, it was twentyny two. I was young, right? Yeah. And so I went into my parents like medicine cabinet Yeah, whatever, notot medicine cabinet, but like they have like a cabinet in the kitchen where they'll have like supplements. Yeah yeah And I grabbed it and I was like kind of like sneaking it B shut up too. Nobody will know. You know, talk about stuff that tastes like and doesn't that taste amazing that we have as one of our partners I am on the lemonade iced tea kake lemon. So good. So So I don't know, did you guys get I thought we all got one of those We did package with ye and they had likeers in it. Yeah and they had the little, you know, icice tea thing. Yeah ye. So state and we keep in the refrigerator now one of those filled up with the lemonade Iic tea So good It is so refreshhing. The move is to make so I believe it calls for three packets and then you fill up the whole thing. Yeah. And I fill it up and then I pour that over ice and it is and it's got a little bit of caffeine in it too. So so like a nice little caffeine. it's not serving fifty. I think it's fifty. Yeah, yeah yeah. You got it right there. Yeah fifty milligrams. Yeah. I think its sixty, actually says fifty. it say sixty. Yeah it says fifty So it's fifty milligrams per packet. So it's like a little it's like a tiny shot of espresso actuallyually me when I tast good. Yeah, Arnold Palmer, I used to be on a kick of those a long time ago and it kind of totally resembled. That's what it kind of reminds me of. It's it's a very it's summertime right now. we're at the pool all time. and so it's such a fresh drink to have. And so I'm on that kick right now. I saw this one post. I wish I saved it, but there was one supplement on there that I remember. So this guy wrote this post and's like, Here's all the supplements that you missed out on. And these were all the old school things that are now banned. I think I saw that post. Did you see it? I think I saw that post. These were all old school supplements that were banned. Yeah. And there was one supplement in the nineties called hot stuff. Do you remember hot stuff? Yeah I think I remember that. It was called hot stuff. And it had a bunch of things in it. So it had all the like like who made it? I don't know, Maybe Doug was twin lap hot stuff, couple hat stiff Anyway became a cult favorite because people were like, dude, you get You get Jack on this And then they had to hot hot stuff nutritionals As for nineteen eighties and nineties, click on image of a word So the original hot stuff is that one on the left. Oh, I seen that one. Okay. I remember that one. So so you know what you know what it had? Yeah. Okay. it had pro hormones in there. It did. Yes. Pro hormones, niacin, which no, no else. By the way, everybody, P hormones. They used to use that term to make it sound like it wasn't steroid. That's the name because it sounds like it's illegal. L hot stuff. like it's yeah Well, I don't, I mean, I don't know That like that's what people call if you have something that's like stolen or I guess you're right. Yeah. So you know what so there was this big talk. I'll never forget this in the nineties. Rember, I'm a kid. so I'm sixteen I'm working out in gyms and I'm talking to the meatheads in there And one of them brought up The old Ohh guys, you guys remember the old formula hot? So by this point, hot stuff had to change their formula. But they would just talkking about how this dude man, I put on like ten pounds of muszle whver. So I read this post and I forgot all about it, right? I read this post. And this guy wrote about it and they had thrown designer steroids in there. Yeah. So dudes were taking a protein shake and taking steroids from' working. Like this stuff is great. I mean, that's That's been the hustle in the supplement industry for a long time is to, you know, change Basically what pro hormone stuff is is like they take a steroid and they change it by like one molecule and then it's like just So just off a little bit. This is just classic, bro. This is like this this is the supplement industry, the dark side in a nutshell. So real pro hormone is a hormone that is converted to one of more active hormones. So like Andreendidone is a pro hormone. DHA. you could buy DHA right now. Yeah. You go you go to grocery store And in their supplement section they'll DHA. and DHEA has its own benefits, but it also goes through two or three conversions and it can become, you know testosterone or estrogen or whatever. that's called a pro hormone But here's a supplement companies did They went through through pharmaceutical companies discarded Yes attempts at making it stero. Oh this one got old stuff. This had side effects so we stopped making this one. We'll take that. Yeah. Sounds good. Yeah. And the reason weren' banned. They were't banned. So the reason why they could do that and get away with it was it wasn't banned. And then the hustle was you put that in your in your pre work. You you put that in your muscle building stack pill and people will feel it and they did and they would feel it and then a run would happen. It word would get out so fast. This is before social media.. Wd on the street We knew it would gues so I knew would get outager in there And you would be you would be running down and you would byy byy, byy by. then eventually someone would test it and find out it's got some of this illegal stuff in it with or not leegal band yet. And then they would get raided and get in trouble Although some ofaurs would put it under the counter because they had had they had it stocked up still. And so you'd have to ask for the under the counter stuff until they ran out of that and then it and then it was ono the next one. And then it was just new name, new new new formulation that wasn't bing it. Do you want to know what's And we wonder why we're have to take hormone therapy ss. know Okay, so one of the popular ones back then was called Super Draw Yeah I'm a super jraer. Yeah You wantan to know what's crazy about Superral? So Super Dral now is egal, so people buy it on the black market Powerlifters prefer superdrawl over the classics like Anadral. Yeah ' it's stronger. This was what you could buy at the store. There was there was a thing was kid. There was a thing called TinX or basically a supplement that was like some sort of precursor to trim. Yeah to trim. That I liked and I tried the real thing. I liked the pill form from the supplement. It felt stronger than the actual steroid, you know, which is crazy to think that, you know? So no there's been there was examples of you know, pro hormone or supplements that I've taken in the past that I was like that felt like a real steroid. know, it feels like that now is the kind of gray market for peptides is like it goes down that route, right? Totally Ping the game of Whatever. Yeah. I know dear not. So it's so it's so crazy man. Anyway. I got a cool I got a cool study. let me see if I can find it on the effects of strength training on the elderly. This was a study that was done In nineteen eighty eight So this is her crazy study. So triim off this So in nineteen eighty eight, there was a doctor in Boston. who wanted to teach the oldest, frailest people to lift weights, to try to get stronger And in nineteen eighty, nobody tried this So nobody had done this before. did you find it Doug U yeah, do you see that? Yeah?. Googler. Oh, man, how'd you get that? Yeahah, just amazing.. No, the link was already in in the show now. Oh my back.. So so she stole that credit. So she stole that credit. First off. Credit to this doctor in nineteen eighty eight when in nineteen eighty eight the last thing that any doctor would tell a frail old person to do was lift weights. Yeah Oh my god, how dare you? Yeah. You're gonna hurt But they did anyway. So they did it at the Hebrew Rehabilitation Center For aged for the aged. The residents, average age. want to get you wantna hear? eighty eight Wow. So these were like old peopleool. Yeah, yeah yeah. Okay. All of them had multiple chronic diseases, and then frailty and falls were like facts of life Six women and three men completed an eight week training program. So It's like one of the first stududies on strength training and the elderly. We have much better ones now They did one exercise, three sets of eight reps three times a week. Here's what they found. You ready for this? This was published in the Journal of the American Medical Society The minimum strength gain. so of all of those people that did it Remember, average age eighty eight, minimum strength gain was sixty one percent Average stth one Average strength gain was one hundred and seventy four percent. The maximum strength gain was three hundred and seventy four percent. Wow.. er zero injuries. Over what period of time? This was done Let's see eight weeks. Wow. eight weeks A three hundred zero injuries zero injuries gains. One of the onene of the people in there, Dorothy Tisler, she was ninety two. She said, I became younger. Five years ago, I could I could hardly walk. Now I can walk better than my daughter, who's seventy two. And this is because than my daughter who'sventy,.' that crazy.'ra. So now, here's deal.ike craz. By the way like that back then. that your potential for strength is reduced when you get older. So this is where people get like conffused, right? Because you're like, what? three hundred percent increase in strength But you're ninety. Yeah, yeah, a ninetiney year old is not going to get the peak strength levels after from training that a twenty year old, That's true The top is definitely minimized But the potential to gain strength is still there and the potential to build muscle is still there And three hundred percent increase in strength sounds crazy, but when you're talking about somebody super frail, you can't stand up without assistance to be able to stand up without assistance. That's a three hundred percent increase. Oh yeah.. And a lot of people Nothing but improvement. One of my favorite It was one of my favorite demographics to train because You know, as a trainer, and I love training people becausecause you see people's lives improve and you get to be a part of that and it's super rewarding Nothing was more rewarding. I mean, people losing weight is rewarding. People like, you know, getting stronger is rewarding. and know I got in shape, that's super reward. You know my forty year old clients, fifty year old clientss great I won't add my nine year old clients bringing life back to them. I I had a full time nurse, now I don't anymore. Yeah. That's we We're really part of the generation. The generation before us, it wasn't popular when they were kids to work out. It wasn' it's only become popular now. And so I had I wish I could put a number to it, but a large percentage of my clients above fifty five. would say things like, I'm in the best shape of my life And they're fifty five, sixty, sixty five. I'm in the best shape of my life. And now a lot of that is because that they weren't introduced to strength training at all. It wasn't it wasn't in vogue in the back in those times, right? And so them them getting introduced, even though they're older. and when they first come to me thinking like Is it possible for me to still build muscle? Is it pos? Its like, Absolutely, especially considering We haven't done any of that stuff. The potential is still huge. Yeah, you obviously, if you would have started this when you were twenty five, you could have seen potentially higher deadlift numbers and squad numbers. But if you've never lifted weights, even if you've never lift weights and you're the way to seven or eighty and then you start lifting weights, the potential of how much you can build's also just life changing and impacts your. I'll never for had a client Kim. She was in her late eighties And when she her daughter hired me to train her And you know, she was frail. She's like, you know, like your typical late eighty never lifted weights And I remember our first session she came in in a walker and I had her We had her sit on a bench. and so I'd have to like kind of assist her and sit down And the first exercises were no weight knee extensions. so she'd like lift her leg and extend her leg. I'd have her just reach up as high as she could and hold for tension. The first time we did where I had her stand up Um she would hold on to my hands and I'd have her lean forward and she'd really just with a lot of strength come up. that was it one rep Months later she was doing fifteen, twenty reps, standing and sitting, standing and sitting. And we almost got to the point where she didn't need her walker anymore, which is crazy Yeah. When when she had been using that thing for I remember having clients that starting was they would use me assisted to sit up and sit down. like that was our session. It was this is we do a little bit of mobility stuff to get going and then it would be like, this is all we're doing for the entire. It was getting enough strength to do that Long rest periods in between and then to watch that person who needs your assistance to just get up and down from to be able to do that themselves or to be you know, leg pressing or doing weight you know, actually weight on their back is just in the best in the best thing to watch to see their change because you'll see this in the data. cognitive function improves. attitude and move move improve. We have a client here.ll say I almost say her last name, Jean. you guys know Jean? Y. And we call her mean Jean because she's been here now how long has Jean been here now? training with who you training with Six months to two years.. She she train with Tyler? T Tyler.. So Je comes in And love her to death. And so she would come in and she would kind of be looking kind of crotchety like in a bad mood, you know, whatever. and we' tease her and have fun with her or whatever and I'm used to it. Like when I had my studio and people come in for the first time, they do the thing and some of them kind of like I don't necessarily wantan to be here. I have to kind of deal, kind of have prickly, I would say. How many months now has she' been with Tyler? I say six days nine, I don't know. Yeah. Less than a year. Yeah. less than a year She's got the biggest smile every time now. Yeah. Her attitude and completely changed. Cte one eighty. She's got like the happiest face ever. I remember the first time I talked to her, she was kind of like Why aren't you guys open all the time? I want to come like, I'm sorry, Chief. Get to be with your traiter. Yeah. And now she's like this big smile on her face and it's for sure it's been changed. lifeife changing for.. I love seeing it. That's so cool. another capsule or powder. it's a liquid supplement. So you take a daily two ounce shot tastes like fresh squeezed orange juice And it cleanses the liver of unwanted stressors that are slowing your liver downown. Why do you want to do this ' you feel better. So when your liver is bogged down Your skin doesn't look as good You've got less energy. you just don't feel good. Fat metabolism can even be impacted and you can also feel more inflamed. Your digestion also gets affected, by the way. So here's what's cool about dose and their liver product. It's got real results. It has two double blind placebo controlled studies showing it actually works on liver enzymes. It works you guys It's a real supplement that works and it's all natural Go to dose daily ot CO slash mine pump, use the discount code, Mind pump five percent off Back to the show. Our first caller is Bobby from New Jery. What's Bobby? What you, Bobb What's going on guys? It's a pleasure. Hey, thank you, How can we help you, man I'm gonna I'll start reading the email that I sent you First of all, I love the podcast U foodty five years old this time start my health journey in September of twenty twenty four I went from my yearly physical and my numbers were all going in the wrong direction. My cholesterol was high, elevated blood pressure, elevated A one C I'm fivety nine, I weigh two hundred and thirty pounds that time A I told my doctor, I've started intermimate fasting and eating better I'm back in six months In March of twenty twenty five, I gotten down to two hundred and seventeen pounds happen is I cut out all starchiches and sugar was exercising a little bit and intermimate fasting helped because I'm a truck driver, so I wasn't eating, you know, when I got home at night So for the next six months from March Until around August, I was just back and forth from like two seventeen to two twenty four Really not losing any more weight U In August of twenty twenty five went back to the doctor My levels have come down, but they still aren't normal. and That was when the GLP one was recommended So he prescribed that two point five de bound I didn't start it until October because I wanted to do the research myself and really just look into it because I wasn't sure about it U didid a lot of research on the internet. That's when I found you guys And we started Iide start taking in October of twenty twenty five. Started with two point five milligrams first month went up to five point fiveive milligrams in November And then in January I started every other month at five, never went above five. And for the last three months I've been doing it once a month. And I've stated one hundred and eighty pounds and as of March off twenty twenty six on my fifty fifth birthday, on my levels normal first time my blowor it's been normal in probably thirty years. Stuff. That's great. Conggrats, man. It's awesome. Yeah, thank you So what I'm looking for basically from you guys is a program Something that stayed on pace. I want to lose some body fat. I want to stay around one hundred and eighty, one hundred and eighty five pounds. I really don't wantan to lose too much more weight U and something that I can just do on a normal day because I have a tendency to overdo it once I get into it. So my three day splits are really turning into five, six day workouts Yeah, I just I don't want to put don't want to hurt myself at this point Can I make a suggestion, Bobby Sure Yeah, I think you are light enough on the scale that the focus shouldn't be around losing anymore and actually starting to build And as you build your physique, I think you will lean out and reduce body fat Um I think one hundred and eighty pounds is plenty light enough and you're I'm assuming your calories are probably pretty low. Yeah. in the email, Bobby it says seventeen to nineteen hundred calories is that still happening? I'm over two thousand now. I'd say I'm around twenty twenty one hundred right now. Okay. It's still a little low. Yeah. So tell me about your day, what does your activity look like? U pretty much I get my steps in whether I'm at work, if I, you know, if I'm at work, I like I said, I'm a truck driver. So if I have a Any downtime I get out, walk My d Yeah, I get home at like seven o'clock at night and I usually get a good workout in between sevenight Allright That's pretty much shift for my daily activity other than that. You know, because I'm pretty much driving all day. So whenever I get a chance, I'm out walking, you know. Any idea on like what steps average like in a normal day Do you have any idea? I would I'm averaging around eight thousand.ays I get over ten thousand, but usually around eight thousand. Okay, that's not bad at all. And when you're working out, how long does that take you You just see L. an hour, a little over an hour sometimes. Okay. that's and that's turneding into five days a week of that. Yeah, I mean it's Definitely three days a week over an hour, like an hour hour fifteen minutes Then the other two are probably right around an hour, maybe forty five minutes where I'll do like a core cardio workout. I do like one day of I'll get on the bike and do like a thirty minute interval cardio. All right, I mean, it's going to be pretty simple, pretty simple prescription for you, Bobby. I'll send you maps fifteen It's a lot shorter than what you're doing, but what you're doing is overdoing. Yeah I looked into that and I was wondering if it would be enough or It is It is. you've reached a point now where your body has adapted to how low of calorie and how much activity you done it. And you've done a great job. You've got down, you look great. You've done well. obviously all the markers are telling you that you're getting healthier But you're at a point now where it's time to build. It's time to build muscle, build your metabolism Yeah Okay. Yeah, you we should easily be able to eat twenty eight hundred to three thousand calories and maintain a healthy fit physique where you're at with less activity than what you're doing So that's. So it's it's you're you're in a good place, but the prescription is going to look you're going when we when we tell you what to do, it's going to feel like it's not enough So the hard part will be the psychological part. You're going feel like And then you can't let the scale mess with your head because hopefully we build some muscle And you might see this sk go up two or four pounds Initially Because we're eating more calories and we're lifting weights, but we're heading in the right direction. And so that's what it's going to look like is a slow reverse diet, increasing calories a little bit and following a protocol like Map fifteen. You're at like what? twenty thousand two hundred, twenty three hundred calories right now? ye that's round twenty one. twenty one. Okay. so I would get you up to twenty to right out the gates, twenty five, twenty six. Hit your hit your body, hit your body weight and protein if you're not already doing that, be consistent with that. Map and that cons And then follow maps fifteen, continue with your steps. If you want to do a little cardio Steady state, that's perfectly fine. And what you'll see is you're just going to get stronger. You're going to get stronger very consistently Awesome I love to have a follow up afterwards as you follow through this, because I think you're going you're going to see some great results if you follow the prescription. After about four weeks at twenty thousand five hundred, twenty six hundred calories, you're feeling good youre getting stronger. You can bump it up another couple hundred calories up to twenty seven or so kind of cool. Yeah, I mean, I have no problem eating I love eating. Yeah. even though this is a generic prescription. I'm going to tell you right now, it's a pretty good gauge is the first month Sal saying go up two hundred. your second month of the program go up another two hundred, the third month program go up another two hundred. Yeah should be we should be close to three thousand calories by the end of maps fifteen. And I think you'll be feeling strong, looking good, like all the things. So And then I love to I love to follow up with you. I'd love to hear how how you're going after three months Absolutely. definitely. Cool. All right, E. We'll send that to you, Bobby. I appreciate it guys. Thanks for everything. All right. give it us posted. Thank you Pretty easy Yeah, yeah, basically. He did good job He did, but I'll Just for people listening right now what we're trying to do is reverse him out of some kind of mistakes he made Ideally this he would be where he wants to be already. Oh. we would have reversed him way earer earlier on. we would have focused on building. He still would have lost a lot of body fat, but he wouldn't have, you know, sitting around because in his email, he was for a while, seventeen hundred nineteen hundred calories. know, eight thousand steps a day, lifting weights five days a week. He's a guy one hundred eighty pounds. likeike that's really low calories. Yeah,'s very It's very low calories. And that's at that point, this is where people get He's already he know and you you know that He knew he was so low. likeike I'm at this point, seventeen, nineteen hundred, I can't go lower. I'm already doing eight thousand steps And he's a truck driver, doesn't have much time the day to get probably fifteen, twenty thousand steps. You hit you get to a place where you're like, okay, where do I go from here? And we should have reversed But I mean, I'm I feel pretty confident.. if he if he takes a prescription. And follow Z that Uh, you know, we might see Five to eight pounds on the scale up possibly. I think so. Yeah. I think so especially following a good workout program. Yeah. It's appropriate for him. Yeah. Bumping his calories. I think he's going to build a great strength and muscle period of time Our next caller is Casey from North Carolina. Hi, Casey. How you doing? Casey? Guys, it's so good to be here. I appreciate it. You got it. How can we help you Yeah, so I've been a listener avidly since twenty nineteen, trruly in love withith your guys' content and truly everything you guys put out there U So I have a question kind of regarding my lifestyle. around having an autoimmune disease So about three years ago, at thirty one, I was diagnosed with Hashim Moto by a functional functional health practitioner At the time I was kind of recommended to cut out the gluten, the everyday things, right that we kind of just assume with Um, glluten, the sugar Pretty much dairy, processed, pretty much anything And then I was also encouraged to go down the hit style workouts. And I have to admit listening to you guys, Hearing that, it's like these mixed signals So I started the hit program that you guys have added in a spin class once a week Continuue doing yoga class once a week. U, and in a direct way, I like like I said in year, I don't like hit, don't love it. all the things. So Went back to lifting. So I run symmetry once a year and then run anabolic the rest of the year Along with annabolic three days a week. I also do the yoga the one forty five minute spin class and tryrying to make sure I get the eight to ten thousand steps today day Um So kind of just some Backsteps to this is prior to twenty twenty three, I'd always been in the gym but never really looked like it. I've always been on the bigger side, even in my early teens And I was really kind of in the early teens already going to the doctor and kind of talking about my thyroid and getting it checked. So then in twenty fifteen, I dropped over sixty pounds and felt great around the one seventy five mark And over the course of the last three years, I've put on forty pounds and really kind of in this like unsure, unsure way. And so I eat around two two hundred calories, drive to hit protein around the one hundred seventy mark putut out gluten, dairy, alcohol, processed sugars and did a reverse diet for about six months there and really I bumped it up, I bumped up my calories about twenty thousand six hundred calories and just didn't see much change. And I really thought I would. I thought maybe that was mayaybe a factor, J my calories were needing some adjustments and just didn't see a whole lot happen. Actually, I kind of increased. I kind of gained a little bit of weight. Question is with having autoimmune disease, would anything training wise need to change? adddditional supplements, dietary? feel as though I'm just doing like your average advice and not really seeing much of a change in results and just kind of curious what your guys's maybe input would look like to maybe feeling better and dropping just a little bit of weight. Yeah, good, good question, Casey, tellell me about the rest of your life. What do you do outside of working out and stuff like that? Yeah, so I'm a teacher. So I'm in the special ed world and so kind of have been for the past ten years. So I've kind of got to lock in on that, but I love it Um. Let's see Yeah, the gym, love that. I'm social, love to do kind of going out, seeing friends. Okay. Do you have family kids No kids. I do have family, but they're back in the Midwest. so I've kind of built my own family out here in North Carolina. Great, And then how's your sleep Great. I'm I'm a I'm a Make sure I get about eight to nine hours. Okay. I'm curious as to why the functional medicine practitioner recommended such intense exercise and it's not a match at all. That's what I thought, especially, I mean, just because I love hearing your guys' thoughts on things and you've had a couple of other callers with S some similar questions and that's your guys's advice too. was like But don'. Like like Adam says, like Yeah, like eicit the change the less amount. But yeah, I was kind of in that curiosity too and why eight eight hundred calories was the other the other recommnder. And I'm like, okay, you know, not loving it, not loving how my body felt. I'm like wondering Is that what I needed to do and I just didn't give enough time or is it truly not the right advice? I like that you cut out gluten. There seems to be a connection with that and antibot thyroid antibodies. I like that you cut out sugar. I like that you're knighting processed foods I think your body is maybe fried. And this tends to be the case with autoimmune issues When we have autoimmune issues, we tend to be more sensitive to stress That's why I asked you about the rest of your life. Now as a special ed teacher I'm sure it takes a lot out ofa you Uh, I know my mom works with with kids like that and I know it's a very, I mean it it's a demanding takes a lot out of you But I do think your body is a little bit more sensitive to stress And so I would change your workout. I wouldn't push anything. What I mean by that is I wouldn't push a reverse diet. I wouldn't push a cut What I would try to do is kind of sit somewhere that feels good and follow a program that looks more like maps fifteen. I would do no additional exercise. You can do yoga if it's like yin yoga. I wondered. I wondered if you'd recommend that because I tend to be on the warm flow side and I wondered if maybe you would say kind of go the y slow yoga, walking. Yeah. That's all good. Cooper. And map fifteen. That's it. So map fifteen, hit your stat strength training. Do you know where your calories is sitting at right now? Are you twenty I've been on an average of twenty two hundred calories right likeike probably the past month So there's a couple ways we could do this. You can stay around twenty two hundred Follow map fifteen. if you don't have that, I'll send that to you. No additional workouts, okay, but walking Y yoga. Totally fine. So anything else you do, I want you to think recuperative So like, o, I'm going go outside and walk. It's going to be a recuperative walk. or I'm going to go do a yoga class, Wh which one's recuperative The only workouts are going to do or massive team With diet, there's going to be two approaches. One is you can keep tracking and you know, stay around twenty two hundred calories. The other one is to do this Hit your protein targets, stick to whole natural foods and then e when you're hungry and don't eat when you're hung Okay. Okay. So that's going to allow fluctuations U It's also going to take stress off of you I don't know how tracking feels for you, but I know for most people, tracking constantly It's an additional stress. I gott to count everything that goes into my mouth type of deal. Yeah. Especially when you cut out gluten, sugar, dairy and processed foods And so those are two options. The one that resonates better with you, I would go with But the only thing I would have you track would be protein. And I think one hundred and seventy grams of protein is perfectly fine A a for that. whole natural foods I'm hungry. I'll eat some more If I'm not hungry, I'm not going eat as much and then just follow mask fifteen. And then the idea is to let your body settle down a little bit because I think and build. Yeah. I think you've been it it's I think it's it's very reactive to stress And you know, symmetry and anabolic, they're not bad But coming from where you've been, I think we need to scale back and give our body like three months. At least of kind of like this kind of lower intensity, lower volume style of training, just to let your body heal a little bit. Casey, just out of curiosity. I know you've been listening to show for a long time and so you obviously know what we talk about diet philosophy and all the things around there. If you were being critical of yourself on your diet, what would you say is the areas that you are the most challenged with or you struggle the most with Um, probably your're when you're weekend Okay. I am I tend to do really well When I've got this like mindset and everyone around me knows like, hey, we're dialed in. but I think like that Saturday night, date night, we might go out and ye Yeah. sometometimes it does involve gluten Becauseuse I do wonder if that also maybe factors is like do I have any bites of it and it really resets me. So it's not always true, but it's often true with thyroid antibodies. You got to avoid gluten like you have an allergy to it. Yeah. Okay. So like like no cross contamin. L it's like you can't get near it to allow the immune system to to kind of settle down. because even a little bit of exposure here and there can keep things a bit elevated with the autoimmune issue. And because you know that about yourself as we're since we're giving all this advice right now, everything Sal saying on point. and then my piece would be win the weekend Make that a thing. Make that a thing. At least give that to yourself for sixty, ninety days. so you can see what a difference that makes when you do Take all the advice you're saying on the diet recommendations, the exercise recommendations, makeake it a goal, set a goal for a certain amount of time. I'm going to win these this many weekends in a row. and I want to see what kind of impact it makes. And I have a feeling if you take all of the advice we've given You win those that many weekends in a row, I think you're going to feel and see a nice d. But I want you to really gauge it by how you feel and by performance. Let's not worry too much about the scale until we start to see strength and we start to feel better thenen we can start to worry about that a little bit And then what I said about the diet, oftentimes and you let me know if this resonates Oftentimes the reason why people go off on the weekend is because they're so stric during the week And so if the tracking is not so much on the calories but just the protein and staying away from those things that you're reactive to It might give you the flexibility on the weekend. So you go out on a date, And you're like, you know what, I'm going to stay away from, you know, gluten, sugar, like those types of things. I'm not tracking my calories. I'll hit my protein. And now I can kind of enjoy myself a little bit. and if I'm a little hungry, I'll e more, if I'm not. a little little less. So again, you know, you know yourself, if that feels like it's going to, you know, make you more consistent then I would go in that direction Sure. Okay. Yeahah. I definitely think that that's manageable. I think like you said, three months even just to see because I don't I wouldn't say there's extreme cheats or like I go off the tracks often, but I wondered. I heard something not too long ago like It can set you back even even a month, just like Digestion wise It can. And then do have you ever been tested for like SBO, CFO, parasites No, I haven't officially been tested, but did do the organify parasite cleanse, which I loved felt great after that. Did you really Mm Yeahah, that was January that I did that and felt really good. Okay. so that was the last time you did it was then, and what did you notice afterwards? just you just felt better Yeah, yeah, it was like probably a week after I finally started like just feeling more relaxed. I didn't feel as much digestion. It was like I felt like digestion overload maybe the best way to put that prior and it just kind of like So here's how you would use something like that. I would do it again. And when you're done, I would wait two weeks and then do it again So heres here's what happens. If there are indeed parasites, it'll it'll it's pretty good odds, it'll kill the parasites but not touch the eggs. So you're finished with it, you feel better, thirty days later, you start to feel worse again. That's because the eggs are hatching. So that's why you would wait two to three weeks and then do another cycle Got it. Okay All right. I will like just within all of this, the supplement route is there anything within Hy Hosashimoto's but onut immunease you guys would recommend? Yeah, I would go methylated B vitamins. I would do vitamin D creatine I think cating's a good idea if you don't already take it U and that's that's pretty much it.. Unless you see another functional health practitioner, they recommend some other stuff I don't like treating personersonally treating autoimmune with supplements, but really more as supportive I I do take quite a few supplements. so I'm like looking at the list going, is there any chance any of these can get weed off? Which ones are you taking So' got I've got finally put on level thyroxine, twenty five milligrams. I do seeds, probiotic am multivitamin Ferritin, zinc, digestive enzymes, fish oil, magnesium, and then I started taking rs Cum carcuminrol. Yeah, the those are all fine. I don't think I think the multivitamin, the probiotic will be the more kind of necessary ones. U But yeah, I think you're I think you're you're totally fine Okay, cool Perfect. Well, I appreciate it, guys. And then vitamin. Vitamin D. onene more thing. Have you had your vitamin D levels tested I did yeah. yeah. D you look back. in range Okay, good. Okay, good. That's it. Good. All right, well, perfect. Thank you so much, guys. You got it. and I'll send over maps fifteen, okay? And then you know what, let's get you back on in ninet days. I w to see how you feel. Okay, yeah, that'll be awesome. Thank you so much. I appreciate it. You got it, All right, Casey Bye Yeah, there's's it's interesting how I don't like you giving her freedom on the weekend. Yeah. Well, I don't I sense this. I this is why I ask. This should needs to be really controlled on the weekend? Yep. Yep. And that's exactly why I asked the question I asked and she gave me the answer that I thought I'd get. I surmise the worst thing that she does on the weekend is eat gluten if she is in fact reactive to it for the autoimmune. I think that would be the worst thing that she'd possibly do. e moreore It's got its own b, you know, detriments But I've worked with enough clients with antibodies to see that they just they would just have a tiny bit of gluten. Well they' be crap. you feel like shit for My point to winning the weekend is you got to make that that that extro effort on that weekend to be really strict. Yeah. If you're a teacher, you're organ teacher organized always. They're they're organized with their money, they're organized with their schedule. So I bet you Monday through Friday, she's dialed and locked in. Yeah. and she's got high stress, Hashimo, got all the stuff going on weekend. she's like Let go And then yeah thing gets crept in the diet and whether it's a little bit of it like you're saying or it's like a little more than it's saying like whatever at that that's the time for her and she's admitted that that's it. It's like I would want her tight on the weekend. Be tight on the weekend. Be strict on it, be dialed in. donon't let anything like that into your diet. and then I bet the rest of the week takes care of itself. So I don't disagree Our next caller is Sharon from Conecticut. Hi Saron. How you doing? Sharon?'s afternoon Nice to meet you guys How can we help you Um I've been kind of just listening to you guys in the background for the past few years. My husband loves your content. It's always on the computer or on his phone, so it's always wherever the rest of the family is and He's lost about ninety pounds. he's put on a ton of muscle and he's used a lot of your content to I guess make that easier. And he's always like suggested that I should call in to get some advice. And so I figured I would just try it. I wasn't really expecting a response But um Basically, I have a bunch of medical stuff going on. I have hypermobility, so my joints are basically too loose. It's a connective tissue disorder I have something called hyperandrenergic pots, which is dysautonomia. basasically there's not enough blood volume in my body. so I have to wear compression garments. I use electrolytes on a daily basis and u It like just it just affects stuff that your body controls on its own heart rate, blood pressure, body temperature, digestion So just standing up my heart rate could chew up. like almost two hundred. and my blood pressure can shoot up dangerously high. But then when I lay down, it all resolves U And then I also have something called MCAS a histamine issue So it's like I have a lot of hard time working out because Working out can trigger histamine release and I could get hives or angiodema and then I' done a couple cycles lifting with my husband, like a five by five and a three by seven. and it did well a couple years ago, but well last year, but this year when I tri this whole winter, I tried to work out and I kept injuring myself every time. And I know you guys have a lot of programs, like I think the one for like in the forties, but I was wondering if you guys had a program for people that are O because he've told me that you guys have made progress with even elderly people and they have joint issues and mobility issues. And so I'm wondering like what's a way that I could actually make progress without risk of injury Yeah, it's a good question. and I appreciate you calling in. So there's a couple things we need to consider with exercise for someone like you One is we have to manage intensity very carefully. I think you already know that So your intensity is always going to be moderate. And you're going to treat the exercises like practice. So don't what you don't want to do, Sharon is go into a workout trying to work out What you're going to do is go into a workout trying to get better at the extraow of it. gettingetting better at the movement The second thing with hypermobility is that you're not going to do the full range of motion So when you see an exercise and you see a squat and they go all the way down and all the way up, that's not what you're going to do You're going to stop and keep your reps short because those end ranges of motion where you'll hurt yourself because of the hypermobility. You're also going to do things like you also want to do things like isometrics So like there's a couple ways we could do this. One way would be and you can see me on camera. If I'm doing a shoulder press with dumbbells, Normally we'd have you go, let's say all the way down. I'd have you stop here. You'd hold there for five seconds And then when you go up to the top You'd hold there hold for five seconds. And and you would do these isometrics at the at these ranges of motion, N the end ranges that you have, which are really deep Cut short and then hold. Okay. okay and intensity a little bit intense is okay, but really it's just about practicing the exercise I want to ask you about the electrolyte consumption. Do you know how much sodium you're taking in today? I use Elemente and I basically just use a half a packet in almost every water bottle I drink all throughout the day and night. And how many packets do you go through a day? Um Two to three Okay, so that's two thousand three thousand milligrams and then do what about your diet I've been trying to like cut sugar completely out because that increases the inflammation. Same thing with I'm trying to reduce the processed food. My husband eats like extremely clean. L even when he's bulking, it's clean. So the food content over the past few years in the house has just gotten a lot better Um So in general, I try to oh, I forgot to mention Ye and years ago, I had gotten a gastric sleeve. So the amount of food that I could eat isn't typical. So I try to eat smaller meals and prioritize protein We'll trying to throw a little bit of, you know, fiber and a smaller bit of carbs in there as well. But I also am in my early forties now and when like just a couple years ago, if I just you know, got stricted with my diet, the weight would like fall off. L my job is kind of active. I'm a construction worker and a truck driver. so I have really long shifts, like ten to sixteen hour shifts and moving around doing stuff all night. was if I just ate well weight would fall up. but it's like little by little putting it on, it's not coming off. like when I'm eating it's like I think it took me two months to get down five oounds And It never used to be like that before. Okay, so it's gonna sound crazy, but I don't want you to chase any weight loss. I'm not saying that's not gonna to happen, but I think if you chase weight loss, you're going to move in the wrong direction with all the behaviors and actions Okay I'd like to see you play with a higher sodium intake Okay, especially with the issues with blood pressure peopleeople tend to respond better. When you started adding electrolytes, did you notice an improvement I noticed a slight improvement. It's always better the more I drink and I guess the way my body works, the water't actually work water as opposed to out the electrodtes So the more h drink th and the compressionment actually help more than anything. It's like a body compression gar. Okay So when you increase your sodium, increase your water But I would play with that a little bit. If you're at two to three packets a day of element, you could go up to to four. can start there and be consistent with it. So that'll include more water U I think I would be its it would be wise and I don't know how well you do this, but I would avoid foods that people tend to be reactive to. Uh, so gluten gluten and dairy Lagoons and all lagoons, including peanuts. And I would just avoid those to start completely. pretretend like you get an allergy That's really the only way to see if it'll make a difference. U And yeah. and then as far as a strength training program is concerned U I would send you map starter You can follow Mapstarter, but do what I said with the range of motion and the pausing, where you're pausing and holding and trying to stay tight those r at those, you know, beginning end range of motion. So should I do the ranges of motion without weight starting out? I would start well, I don't know how strong you are, but you're looking for a like you want to feel like you're training but I don't want you to push yourself super hard I just want you to kind of feel issue is I'm sorry, I apologize. I've startred because he's taught me how to start low and up. and she was while I'm working out, I feel fine. And I actually feel like Nothing wrong. It's not until after workout, I'll move and I'm like, that doesn't I did something. Yeah. And I wasn't my husband was' that that I might have to learn how to feel muscles and connect with the muscles and get the moments right before I actually weight because I think I handle weight. like the five by five I said that I got stronger. just last year, but it's like any E every ays a few weeks so winter every n I try to work out And I wasn't struggling with weight but there would be an once I asked his his suggestion his suggestion about getting connected to the muscles is correct. And what Sal's advising to do is the way you'll do that. So if you just shorten all those movements up that you probably were doing with your husband, just don't go as deep, donon't go as low in all the movements with weight, that's fine and pause at the bottom and pause the top You're building isometrics in there. that'll help you connect to the muscle better. Almost like a ninety degree angle like rule for each joint, you know, and it's kind of like a little bit of a standard that we've had as trainers is to try and kind of keep people within like these ninety degrees with your squad or angle with your knee, angle with, you know, your overhead press. U So just as a general kind of gauge, but yeah, to keep that monitored is like you're starting and then your end pointoint with extension. You really can't hold the isymmetric too long. So another in other words, like really emphasize that. So that becomes more important. So let's say it's a call you guys you said you did five by fives with your husband. So let's say the the workout calls five by five And you only do three reps, but you pause for five seconds at the bottom, Pive That's fine I'd rather that than you add a bunch more weight and try and get to five It would be better for you to really emphasize the pausing and the isometric portion. That's what's going to get you connected to the muscle better. So isometrics are going to connect you better. They're going to prevent you from going too deep, which is where the injury happens. And they're also better at strengthening connective tissue and tendons, which is what you made. Yeah So help your recruit muscle up. That program that you were talking about is that like a certain amount of time a days is it just a few days ak Th three days what is It's three days a week. You need dumbbells in a physio ball Okay Yeah, you can yeah, it's pretty it's pretty accessible. One more question. do you take high doses of vitamin C U I Did they put C together with K No, D is with K Okay, yeah, I think I have a C, but I think it's in combination with something else for better absorption. And I just can't remember what it was. I would look up, so you do this, I'm not gonna to recommend this, but I want you to look up Vitamin C with some of your conditions and look up high dose vitamin C and see the see what the literature says. because I have I have a theory a suspicion that you might find some positives So you you know, something like a thousand, two thousand milligrams a day. But I would look it out for Saran All right, yeah, I'll do that. Thank you. You got it. I'll send over that program to you, okay? All right, thank you guys. I appreciate it very much. You got it. All right. One of the most difficult u clients ever had ever because I'd never experienced it before was a hy someone with extreme hyper moobility. Yeah could not Well throw a few factors in the I was going to say, throw in the blood pressure I mean, she's got a lot going on there. Yeah the compression. Yeah, all that. I mean, we didn't we didn't recommend it, but when she listens to this, if you still struggle through this process. She'd be a great candidate for a coach. Of course because she's got's to be a lot of like there's going to be a lot of hands on like spotting changing and everything Yeah. That's right. And we have coaches that can help can help you through this and I why she send her Doug a link is, hey, if you want to get more, you know, talk with a coach, spend some more time. And because to the set her up well because you said something, I think that is so key and that sometimes it's real easy to say it. It's very difficult for the average person to understand it or go byy it, which is like, How she feels is the most important part of how we gage intensity. not can she lift more weight? And so sometimes that takes coaching through that process. No's education. I literally I had a client with hypermobility and couldn't figure it out until I started shorten her rangees of motion. But she would get dizzy after a set of like a squat or a deadlift. And I remember we would like, you know, she'd deadlift, put the weight down, then she'd get real dizzy, we'd have to sit down And so I had to teach her to stay tight after the set So like after the set, keep squeezing your legs keep squeezing and slowly release them because your blood pressure would suddenly So I think there's there might be a correlation. You know it's so rare, right? I think each of us probably only had a couple or a handful of these clients in our entire career. so we didn't put a lot of focus on this, but it feels like we've had quite a few people. May be worth writing a free guide for hypermobility. U, Mbe Just like like a real real kind of generic steps on what to do and protocols and maybe some demos of some movements. Honestly, the perfect routine for someone with hypermobility would be like three months of isometrics. So what I was going recommend to her I know you went the starter outout was I was going to tell her to run phase one of symmetry. I mean, that would be good too You know, was run phase one asymmetry for a while. Just that. Well just that alone. Especially with her condition where she's just like you know what threw me off about that was her histamine issue where she breaks out hives with intensity and pure ismetrics for intensity. Yeah. Like you're driving. Yeah. So that's the reason why I was like, we'll see. Our next color is Renee from Hawaii. Hi Renee. How you doing Renee? Hello hello. Hei guys. Hi, how are you? Good. How can we help you U well, how much time do you have? nobody Spith. thanks so much for taking my call and all the information that you guys provided over the years. I only just started listening to you guys, but immediately dove right in and have caught up on pretty much all the episodes. So thanks for everything you guys do and Jackie for squeezing me in last minute. So I kind of just like wrow bullet points so I don't ramble U So here we go. I am thirty nine five, six and currently weighing one hundred and sixty pounds, unfortunately, roughly about twenty eight percent body fat I'm a single mom of two boys that are thirteen years apart I had a tubal ligation in twenty twenty. I recently diagnosed with adenomyosis after years of pain. So I'm scheduled for a vot hysterectomy on the tenth, a week from today, minimally invasive. so it should only take about like four to six weeks for healing. I am a one time bikiny a competitor A only eight months of training, I had joined a private gym that offered like small group personal training and did some body recomp then. My goal is toay get stage ready for wellness U by twenty twenty eight, you know, I know I need some time to build.. I guess my question ultimately is like what maps program will kind of get me the best results until I can afford a coach because at the time I just I can't right now U So I started in late August of twenty twenty four at one hundred and fifty pounds, approximately twenty seven body faths. so pretty much where I'm at again When I got on stage, I was down to one hundred and twenty six pounds, approximately twenty one percent body fat. I know I definitely was not ready to get on stage, but I wanted the experience. I had a less than favorable coach. approaching that date, but had a great experience nonetheless jumped head first into getting my CBT because I loved fitness and wanted to help other people with it ost show I had zero guidance with the reverse diding. so just kind of Miss Piggy det for a little while then I had a car accident in September that I totaled my car, which broke some of my toes that affected my balance And I had a bruis sternum, which also affected some of my exercises with like range of motion. Um, I had recently been hired at UFC. As a personal trainer, no clients as of yet though. I was doing an assessment with one of the other trainers and they had pointed out some things that I didn't realize I was doing incorrectly. Turns out the entire time I was training at that small private gym, I was not bracing my core and no wonder I was getting hurt all of the time. So I started doing some unilateral training and some corrective exercises because I have like a real bad anterior pelvic tilt. So I know I need some deep core work, obviously, post recovery and some help on my LPhC I want to practice some diaphragmic breathing to kind of support that. I'm concerned about my weak coVid floor. U also at I believe I have hyper moobility, so I'm When I'm doing any overhead stuff, or whatever like I get the clicking in my shoulders. I'm constantly hypererextending my knees. so then I have pain there, my hips So I've been trying to do some corrective exercises for that Because of that, I've been avoiding the Barbell exercises like completely because you guessed it, I'm afraid to get hurt Um So I'm trying not to focus on the numbers because I know that I need to build into a wellness body. I need to feed that. but I have problems with my nutrition. that's why I feel like I have gained most of the weight back, I have a problem with like emotional or stress eating kind of thing I have to like force myself to eat. during the day. because I'm not hungry, even right after the gym, I'm kind of just still on the move, keepeep go Um So then at night it catches up to me. and I know all of this. I have body awareness. I just need to to it. The adenomyosis makes it difficult for me to stay consistent. Some days I'm super, super tired, can't get out of bed, crazy pain. so I'm really looking forward to the hysterectomy and having all of that you know, hopefully taken care of My my sleep is U averaging around six hours if I'm lucky, but it is non restorative. so poor REM sleep for sure. I take creatine every day, multiv vitamins, omega three fish oil, EAAs as they work out, and I am starting the zebiotic sugar to fiber to hopefully help with everything U So yeah, I just really was hoping for some suggestions on like the Map fifteen programs because I live super close to my gym Um at least until I can afford to start really working with a coach. Yeah. Thankks for calling in. Ren, canan I ask the what's the motivation of the competing Um Honestly It really made me feel good at the sense of accomplishment Yeah, I don't know. I liked the structure of that lifestyle when I was doing it. I felt like I was in control of You know, my life pretty much. because I hate it for you. just so you know. Yeah. Oh no. Do you abbsolutely. Let's back up for a second for. You got a lot of stuff going on. I'll let Sal be sensitive. Yeah, you do, Huoney. And I think you might have liked it and you tell me if I'm wrong, okay You said it give you sense of a call may give you some meaning some purpose And it felt like you were in control when other things feel out of control Yeah, and like, you know, that that sense of accomplishment of like, because I have very low self esteem. So when I got up there, It was difficult because I was like, oh my God, I have to pretend that I'm confident in this right now. but I'm really like, don't look at me. Yeah. I don't want to be I get that. I get it. It was a hard thing and you did it But you did it. don't you I don't think it's good idea to do it again. That's right. You already proved it. You proved you could do it. You got a hysterectic me coming up. So you're going to be on hormone therapy after you get off I'm hoping so. We haven't really discussed it that part, but I believe I'm keeping my ovaries, so' I'm not sure if yeah. Okay, okay. You got a lot of stuff going on, Hun, and I think you need a break. The sleep would be the first place I would look.. Can I ask you some personal questions? Sure. Do you drink or smoke weed? I do a smoke weed, Yes. And not so much drink. occasionally. Okay, so the weed is really gonna to affect your restortive sleep in a negative way. Yeah. That's what's killing your R ram. Yeah that'll kill your rM. That'll shut the ramM right off. That's right. Yeah. Yeah ye. And so what you can do. what you would do is you would try to really reduce that and come off of it. And then if you feel like you need help with the cannabinoid withdrawal, you could stick to just CBD U and you're going to go through, I don't know, a couple of weeks to a month where it's going to feel a little worse kills that kills restored to sleep. I mean, that's that's a very well documented effect of THC in particular So I would try here I've been doing it thinking it's going to help me sleep. Well it helps you fall asleep and I can attest to that feeling. I was a every night weed smoker myself. and so it helps you fall asleep, but then you don't get REM It's that's the problem with it. Yeah. Notice, you you probably don't dream either. you know, you don't dream probably much if ever. You'll get really crazy dreams when. Yeah you get really vivid wild dreams in. Yeah. So you know, just look at that, really focus on your sleep Map fifteen is the right program for you. U And now you said you can't afford coaching. How much does coaching what do you what do you think it costs? Like what's the idea that you have and how much you would have to spend on a coach U I believe for roughly about like four or five hundred a month. like right now So about a year or two ago, I had left a domestic violence situation to my my yeah, so my son and I, my two sons. and I had to restart over again and now I'm in public housing kind of thing. So like Yes, it's like really limited and only just got the job as a personal trainer. So not very. Cratulations.. Oh than you.. So what I'm gonna to do this right now I'm going to give you thirty days. I'm gonna to give you free coaching for thirty days with one of our coaches And if you like it, if you like it after that, we have something called concierge coaching which is a lot less than the number you said Okay. Okay. The reason why I said that is there's a lot of stuff going on here and I could throw advice at you, but I think it would be a good idea to have somebody kind of guide you like step by step. step by step attack one thing at a time Yeah. Yeah. you know, we're we would look at diet, you know, make sure you hit your protein, be consistent with that. but really it's about caring about yourself on really treating yourself like somebody who deserves to be cared for is what's going to drive all the right behaviors Looking for feeling like a show is going to make you feel like you have values is the wrong direction, Eespecially one that judges you by the way you look It could definitely swing in the opposite direction. I love that you're a personal trainer becausecause I'm gonna taste right now You start training people and you start helping other people, that's going to make you feel so good Yeah, I want to equip you with Prime Pro mainly because of what you also mentioned with your bracing And just a lot of the techniques in there, even restorative techniques after your procedure and everything else, just to get you to learn really then on yourself and then how you can apply that to your clients as well, I think would be like super valuable. Yeah. I think Prime Pro plus as a trainer, just as a trainer, that's going to be so valuable for you. It's to make you really valuable as a trainer. Yeah in the UFC gym And then are you responsible for getting your own clients or they set you up U so they have set me up with one, but yeah, I'm pretty much responsible for kind of getting my own and I'm not very hi, I'm Renee, Nice to meet you. L I never have been. So that's where I've been really struggling with the part like I'm almost I was almost I kind of giving up on it because I haven't I'm not very Ree. I'm going to do I'm going to do something I've never done before at the at the at the possibly angering my partners. I'm going to give you our course, our certification course for free Wow. What the That's right. Yeah. I'm already I'm already like was in there because when you first started it, I got in, but then I was like, o I can't you know. It's a costly course, but it is recognized by the National Certifications And it's going to help you build your business That's what it's focused on. All right? because Because I do have like a bigger long term goal of like doing a nonprofit for women who are surviving domestic violence memberships. mebership to the gym to. Renne what I want you to do. You're going to work with one of our coaches I don't want you to do a show. I don't think that's a good idea Focus on sleep. I really want you to make that a focus. It's going take you about thirty to sixty days to really fix that, okay? So just give some time And then when you get our course, open it and watch the videos build your business. That's right now the most important thing you could do that I think will help you in all the areas that you're going to feel the best are going to be starting to build a client base. Yeah, I agree It It's going really give you all the things you're looking for. It really will. because I feel like you're going to help people. I feel like training people is going to make you feel good.. It's going to help you reflect on yourself. It's going to give you a sense of purpose It's a wonderful career. and our course, what it does is it helps trainers build their business. That's the main focus of it If you're not already listening to the ellite trarainer podcast too, listen to that, which is all of our. Yeah, yeah. that's that's on Elite trarainer podcast Is that under the mine pump? Is that mine pump? No, It's got it its own ye Yeah. yeah, it's got its own. You Look up on YouTube Elite trarainer podcasts And those are our coaches and trainers and that's all they're doing is helping other coaches and trainers be better coaches. I'm going to have you come back on here in let me have you back on in thirty days. and what I'd like to hear is hopefully you get a client or two within that period of time, okay and And we'll talk to you then Well I was kind of hesitant because of the surgery. Like I'm going to be out so how do I get clients if I'm Oh that's what's the surgery st When is it schedule? We're a week from today. Okay onn the tenth. Let's have you on let's have you on in sixty days then. so give you some time. Yeah. Okay. Yeah, thank you. You got it. Awesome guys. Thanks so much. You got to It' great. All right. We'll see you then Bye. Yeah, it's the worst thing she could do is get on stage Oh yeah. it was hundred percent.. Oh man But so what people didn't see, she brought it up, but what I saw in her email was she escaped an abusive relationship. And so she had to get away from that. She's got an issue where she has to get a hysterectomy. That's a big deal. Yeah. That's a big surgery. She started a new job, which I love what she's doing, but that's a brand new job. Brand new. public housing The last thing she should do is like attempt to spread her body down with poor sleep and all stuff.. It's the last thing she should do. So hopefully what happens is this is what I meant when I said that I think training people' going to solve all of this. She starts to build a business and starts to help people. Yeah. It's gonna feel so. You can't help with that. You can't help it reflect on yourself. Yeah. while you're doing that. No as you're coac That saved me. As you're coaching somebody, you're going like, I need this's yourself. Yeah. That's right. Yeah, yeah. no, I think I think it's a great advice and the There's so much going on here that a blanket prescription of go do all those things won't do anything. quitting the quitting weed or coming off weed would be the one thing that I would, you know, that itself is is going to be a process. you know, So it's like that, then the diet, then the like training properly, like yeah, there'ss there's so much there that You would want to tackle those things one at a time and start to build And the main focus for her needs to be to get healthy. to get healthy, to sleep good, to feel good, not go get ready to get ready for a show. Absolutely not. If you like Mindpump, can find us on Instagram. It's Mindpump Media. Thank you for listening to Mindpumper. If your goal is to build and shape your body, dramatically improve your health and energy, and maximize your overall performance, check out our discounted RGB superbundle at mindpumpmedia d. comot The RGB suuperbundle includes maps anabolics